Slim body ensures not only the aesthetic aspect, but also the health holder of attractive appearance. Dukan diet products that are allowed for the stages of easy to reduce the weight, but also help to keep the coveted figure at the right height. Based on the technique – the consumption of protein-rich foods. After passing all the phases, the diet turns into a daily menu, which provides an attractive look to old age.
Features diet
An eminent doctor-a nutritionist, a resident of France, Pierre Dukan, in the course of four decades, she has developed a methodology of weight loss, available to every person. The essence of the Dukan diet – approved products can be consumed in stages. To obtain stable results easily with the aid of activate in the casual diet of foods with a high content of protein and restriction of carbohydrate and fatty foods.
That make up the menu of the day, taking into account the products used by the doctor, it is not possible to lose weight in the short term. Gradual weight loss ensures lasting results for years to come. Dukan diet contains a list of the products that allow during all the four phases in order not to remain hungry and lose weight.
Two initial phase focused on intense weight loss, the third and the fourth – to consolidate the result. The ideal ratio of proteins, fats and carbohydrates causes the body to work in a new way, thereby eliminating unnecessary transport. The respect of all the recommendations of the famous French will be the key to a good result.
Recommended products
The four phases of the Dukan diet include products permitted in most stages. In each stage, it is sufficient to consume foods recommended for a given period of time. Great list of Dukan analyzed every action on the mechanism of weight loss. Among the products you can combine, but follow the directions for the specific phase of four.
Thanks to the wide choice of products, weight-loss is painless. The lack of a feeling of continuous hunger reduces the risk of failure and makes a new look on the choice of products.
Phase n ° 1: the attack
The main weight loss occurs in the first phase of the diet. Products from a list compiled for a particular period, contain large amount of protein. Refusal of carbohydrate and fatty foods contributes to rapid weight loss. The metabolic processes begin to work more quickly, thus, the greatest number of pounds you can lose in a short period of the first phase.
The maximum number of days recommended for the protein menu not more than ten days. From 2 to 5 kg you can lose, if you repeat proteins day 3 to 5 times. How much must remain in the first phase, each person can determine individually for themselves. The number of days proportional to the number of pounds, from which you need to get rid of. Exceed ten days is not recommended, along with the nutrition protein food leads to kidney disease.
Dukan diet: attack — list of the products in the table:
| The name | Permit | Non-smoking |
| Meat | The flesh of a calf, eat sausages, meat of rabbit, chicken. The by-products is possible, but rare. Low-fat ham to the above the meat. | Goose, duck. |
| A hen's egg | Proteins | Egg yolk |
| Fish | All types of fish, all kinds of seafood, boiled, stewed, baked, without oil. | Canned, smoked, salted |
| Dairy products | Yogurt, kefir, milk 0.5% fat, 5% ricotta cheese | Milk, yogurt, milk 2.5%, curd with 9% |
| Drinks | Weak coffee or tea, beverages | Sparkling water, strong, sweet, tea and coffee making facilities |
| Oil | 1 teaspoon of extra virgin olive oil daily to improve intestinal motility | Sunflower oil, butter |
| La spezia | Cloves, wasabi, mustard, ginger, curry, cinnamon, coriander |
Bran and oats are included in the daily diet, that the lack of fiber and improve digestion. Recommended amount of 30 grams per day.
Phase n ° 2: the alternating
In the second period of the Dukan diet are introduced to dishes of vegetables in the allowed products. The most difficult time at the shoulders, but is in a phase of "cruise" a great desire to finish the diet. The motivation to continue can be relieved of the weight for the first few days and the desire to get closer to the way you want.
The diet of Pierre Dukan (allowed products) has already compiled a list for the first stage of carbohydrate with a low glycemic index. Obligatory condition – to drink 1.5 litres of purified water per day, and the flakes of oats in the number of 3 tablespoons per day, without pause.
In the composition of the Dukan diet in phase of the alternating — products allowed in the table:
| Permit | Non-smoking |
| Peppers | Potatoes |
| Fennel, spinach | Corn |
| Radishes, turnips | Pasta |
| Celery, asparagus Cucumbers, tomatoes, | Peas, beans |
| Zucchini, eggplant | Cereal products |
| Cabbage | Olives |
| Pumpkin | Lentils |
| Leek, parsley, fennel, green salad | Avocado |
The second stage can last from 2 weeks to several months, depending on the desired result. The weight is reset to the first half of the Dukan diet, when in the list of products are the only foods of animal protein and vegetables.
A sample menu one day:
- Breakfast: ricotta cheese, topped with low-fat yogurt; pancake made of oatmeal; green tea without sugar
- Lunch: vegetable soup, mashed cauliflower, tomatoes, and zucchini without salt, boiled fish, pumpkin juice
- Snack: vegetable casserole with egg
- Dinner: quiche with spinach, or 0.5% yogurt
Recipe pancake oatmeal:
- 2 tablespoons of oatmeal pour a small amount of warm water
- Separately whip the egg whites and a little salt
- Carefully insert the proteins mass and cereals
- In a pre-heated oven, pour a little ' of extra virgin olive oil
- Spread the batter in a pan and fry the ball for 3 minutes per side
Phase n ° 3: fixing
In the second half of the diet of Pierre Dukan is authorized, the products are added to fruit, a bit of bread. The amount of weight relieved, the task of the next period is to maintain the body weight at the level reached.
The food remains divided, with a sufficient quantity of water. Oatmeal can be chewed or added in the dishes. The first 6 days of the week the menu is made taking into account all of the products permitted at this stage, and one day, the doctor will recommend Thursday, leave protein the day. Previously authorized product is added to an additional table.
Dukan diet: table of permitted food products at the stage of fixing:
| The name | Allowed products, tips for eating | Non-smoking |
| Bread | Rye, wholemeal, and not more than 50 g per day | White bread, bread of maize |
| Fruit | All, except those not more than 250 grams per day | Raisins, banana, cherry, dried fruit |
| Cheese | The solid fat content of less than 25%, 35 g per day | Class fat |
| Cereals | Buckwheat 210 g of rice 100 g of | Semolina |
| Potatoes | Not more than 150 grams per day, it is recommended that you pre-maceration for the removal of starch |
Phase n ° 4: the stabilization
The fourth phase of the Dukan diet includes a complete list of products authorised with the previous three phases. In this period there is no need to arrange a protein day. The diet of all days of the week are vegetables, fruit, rye bread, protein food. To deny yourself from this list does not need anything, only to limit the number of small portions.
The fourth phase does not pursue the objective of reducing weight, the main task is to keep the weight at the previous level. The number of days of stabilisation is not limited, therefore, to accede to this menu, it is possible for the whole of life, sometimes leaving the menu.
Physical exercise
To achieve a first result of the reduction of weight during the diet, Pierre Dukan, particular attention should be paid to motor activity. The performance of simple physical exercises daily hiking and cycling positive impact on the health and appearance slimming man.
Fit figure also offers excursions in the gym. You can do 3 times a week. Use every opportunity to refuse transport. Weight loss will be fast pace, if the muscle tissue works, and calories burned more quickly, cleaving lipids fat.
For more tips
Before you start to follow a Dukan diet, and leave it in their daily diet approved products for phases, you must consult your doctor in the presence of pathologies of chronic character.
Such contraindications may hinder your weight loss with the method French nutritionist:
- Heart failure
- Diseases of the blood vessels
- Diseases of the urinary system, renal insufficiency
- Disorders of the musculoskeletal system
- Diabetes mellitus
- Diseases of the thyroid
- Neoplasms neoplasms
- Allergic reactions
- The period of gestation and the nursing of the child
- Up to the age of 18 years
If the Dukan diet has been successfully applied in practice, in the future, the most difficult task to maintain the weight, which was reached as a result of a long work on oneself. To maintain the attractiveness for a long time, you need to follow the simple principles:
- Eat often, small portions, adhering to the advice nutritionist French
- Clean to drink, not boiled water, not less than two one-litre bottles per day
- Useful 1 time a week, limit the nutrition for the discharge of the body: they can be proteins, dairy products, buckwheat
- To move independently, not to use the means of transport, come with an active hobby
- Eat 3 tablespoons of bran
- Do sports, to smile more