The Dukan diet: allowed foods

Before you start to eat duca, the man comes around consult a doctor compatibility, organism, diet, and characteristics and health status.

The first phase — "Attack"

The most rigid restrictions on time. You want to completely remove and food carbohydrates fat, building diet is protein.

The purpose is the starting point for the reconstruction of the dietary habits and the acceleration of metabolism. The possible loss of 1-6 pounds.

To withstand the attack longer than 10 days is prohibited. Abuse of protein foods can cause complications in the kidneys, lead to osteoporosis.

The basic rules of the stage "Attack"

Without carbohydrate feeding causes the body to supplement the energy reserves of fat depots.

To get the maximum effect from the artificially created scarcity, it is necessary to follow certain principles:

• using a strictly defined list of products, allowed the first stage;
• eat a meal 1.5 tbsp all bran;
• to observe the drinking mode;
• use for the manufacture of acceptable methods of heat treatment;
• practice daily exercise (walking, running, gymnastics).

Allowed foods for the Dukan diet, "Attack":

At the beginning not to use other products, green added, although in vain a little bit. The stabilisation and association agreement on the olive oil (1 teaspoon) or a handful of nuts.

Step Menu To "Attack"

Half an hour before meals drink 1 glass of ordinary non-carbonated liquid. With food use 1 teaspoon of bran (oat, rye, wheat). Replacement of in-store baking – bread-in dukan believes.

Approximate diet per week:

Menu for the week to Attack the

Monday:

• Breakfast – chicken, pancakes, yogurt.
• Lunch – tomato soup with seafood, green tea.
• Snack – cottage cheese pudding yogurt.

• Dinner – casserole with chicken and broccoli.

Tuesday:

• Breakfast – pancakes, coffee.
• Lunch – meatball soup, tea.
• Afternoon tea – cheese, yogurt.
• Dinner – egg rolls pate this popular place.

Environment:

• Breakfast – scrambled eggs with vegetables, coffee.
• Dinner – baked sea bass, grilled vegetables
• Afternoon snack – yogurt with bran.
• Dinner – spinach quiche, and egg.

Thursday:

• Breakfast – roll with tons of fish.
• Lunch – this popular spot, soup, tea.
• Snack pancakes with cottage cheese.
• Dinner – fried clams.

Friday:

• Breakfast – vegetable casserole egg
• Dinner – baked meat, tea.
• Snack – yogurt and bread with bran.
• Dinner – cheese souffle with zucchini.

Saturday:

• Breakfast – scrambled eggs with smoked salmon and, of diluted juice.
• Lunch – chicken soup, tea.
• Afternoon snack – yogurt with bran.
• Dinner – meatballs.

Sunday:

• Breakfast – cheese pie, coffee.
• Lunch – cauliflower-soup and green tea.
• Afternoon snack – crab rolls.
• Dinner – zucchini fritters with chicken.

On Monday

1. Breakfast – scrambled eggs, lean ham, green tea.
2. Lunch – fish-fish soup red.
3. Afternoon tea – milk, cheese.
4. Dinner – lean steak, Turkey, yogurt.

On Tuesday

1. Breakfast – 2 slices of hake, coffee or green tea.
2. Lunch – grilled chicken, herbs, skim milk.
3. Afternoon tea – casserole low-fat cottage cheese, natural yoghurt.
4. Dinner – chops of beef, herb tea.

1. Breakfast – cheese, chamomile tea.
2. Lunch – porridge with oat bran, green tea.
3. Snack – curd cheese, natural yoghurt.
4. Dinner – grilled perch, herbal tea.

On Thursday

1. Breakfast – boiled chicken, a cup of coffee or tea.
2. Lunch – ear field, which is a different fish, mint tea.
3. Afternoon tea – soy cheese, green tea.
4. Dinner – salad "Mimosa", a decoction of rose hips.

Friday

1. Breakfast – lemon-curd pudding, natural yogurt.
2. Lunch – a light broth of quail, herbal tea.
3. Afternoon snack – pancakes bran, yogurt.
4. Dinner – hamburger lean pork, milk.

On Saturday

1. Breakfast – 2 boiled eggs or scrambled eggs, chamomile coffee or tea.
2. Lunch – veal steaks, mint tea.
3. Snack – cottage cheese, natural yoghurt.
4. Dinner – Turkey, juice, milk.

On Sunday

1. Breakfast – cheese, buckwheat porridge with milk.
2. Lunch – salmon soup, chamomile tea.
3. Snack – oatmeal cereal, bran, milk.
4. Dinner – squid, soy cheese, yogurt.

Specification

What if there was a breakdown, you went a little overboard and ate the forbidden foods, the diet will not bring it to a logical conclusion? Dukan offers are in this case to despair and to adhere to the following tactics:

• 2 days to do next, solely of protein;
• if the failure occurred in the phase "Attack", it should be extended to 2 days;
• increase daily water intake of 2 liters;
• sleeping more than usual;
• daily walks should be at least the next hour 3-4 days;
• limit consumption of salt.

To prevent breakdowns, it is important to remember a few rules:

• phases of "Cruise" and "Pinning" the weight started to move slowly, but that's no reason to get angry to lose hope and the desired achievement of the shapes;
• available all the time to diet and always at hand, you should be in vain in the stabilisation and association agreement eat;
• you can never blame yourself for failure, because guilt often leads to seizures.

Immediately after that, when we have a failure to maximize their workouts and any time and the winner's achievements to reward yourself with something nice. The effectiveness of the diet all depends on your will power to withstand the temptations and lose weight still, even though the specifications.

Menu every day: the table on the Dukan diet

All protein Atkins diet is the consumption of certain food groups the stabilisation and association agreement at different times. Here is a table with recommendations on the selection of food. They can be combined with each other and consuming any form, for nothing can not eat fried foods, it is better to choose the method of cooking is roasting or stewing.

Attack

The protein diet begins to attack the body's pure protein. At this stage man must avoid carbohydrate-containing food, the rules of the diet, but you can use spice bow (no more than 1 piece) and garlic.

Cruise

The daily menu should contain all items from the previous tables. They should consume protein per day. Protein vegetable days and, you can add:

• carrots;
• cabbage;
• beets;
• all greens and lettuce;
• beans;
• leek;
• asparagus;
• celery;
• spinach.

You can during This phase to consume plant-based foods, sugar and little starch. You can't eat potatoes, legumes, corn, pasta, avocado. Allowed foods salads with lemon juice can do or small amount of oil, simmer them or bake. Daily consumption of oat bran should be added to 2 tbsp.

Consolidation

At this stage, consuming every day a man got on an empty stomach 2 tbsp. oat bran pure water and at least 2 L.

In the third phase of the diet restrictions are virtually absent. But maintain a normal weight need to give up foods that are rich in sugar and starch. More accurately, he can be present in the diet, but very rarely 1 serving per week. Products can be combined with each other and prepare in any other way than in oil.

The stabilization phase, on the basis of the diet is still high protein food that you consume is recommended vegetables, fruits and cereals in limited quantities. Be sure to do protein fasting days 1 time per week.

Stabilization

Stabilization is the phase that is not time limited. After completing the previous 3 steps, you can return to a normal diet. But we should give preference to fresh protein, vegetables and products. It is necessary to limit the consumption of starchy foods, bread, pasta, fatty meats, cheeses and cereal.

The lost weight is back quickly, doing sports, walking in the fresh air and lead an active lifestyle. Once a week, be sure to do protein fasting day menu Attack. Daily on an empty stomach need to consume 3 tablespoons of oat bran and to observe the drinking regime.

Exercise

In order to achieve fast results weight loss during the diet Pierre Ducane, special attention should be paid to motor activity. The implementation of simple physical exercises, daily walking and Cycling have a positive impact on the health and appearance of losing weight a person

A trim figure is to offer trips to the gym. Practice 3 times a week. Use the chance to refuse carriage. Weight loss to pay quickly, if the muscle tissue is work, calories are burned faster and break down fat deposits.

Stage Of "Consolidation"

The last stage of the Dukan diet is just as important as all the others. Right and weight is achieved secure, but that phase of "consolidation" keep it forever.

General rules

Rules guidelines and here is much smaller and they are simple and fairly does not require much effort. To maintain the correct body weight, men need to:

• Never eat too much, eat to no avail until the light saturation.
• Every day to eat 3 tablespoons of oat bran
• Manage the daily amount of fluid to drink less than 2 L.
• Every week to do one pure protein day
• Lead an active lifestyle – walk, refused to raise, move more.

Allowed foods

Forbidden foods at this stage, weight loss is already small enough and its absence is tolerated quite calm. The first and most important is sugar and fructose. At the beginning of "Stabilizing" the body to wean comes and over again to no avail you need to train him.

When you select permitted food must comply with the following rules:

• vegetables can be consumed in any quantity;
• fruit – once a day, one dose (eg. one Apple, one or two persimmons, plums);
• cheeses solid varieties of low-fat, except goat and blue cheeses;
• meat – low-fat types;
• poultry without the skin, the best part of the sirloin;
• dairy products – low fat and low lactose content;
• salt in limited quantities;
• bread – rye, whole wheat, 100 g;
• starchy foods – no more than two per day;
• day money-bran – 3 tablespoons

If all the previous phases of the diet Ducane was filled in correctly, 4. stage, the body has to adapt to the new mode of operation, actively breaks down calories, does not create fat reserves, to fully absorb the nutrients.

Phase "Stabilization" moves and get rid of the harmful eating habits: the tendency of overeating seizure stress, etc.

Content, its great the stabilization phase, try to stick to the basics of proper nutrition and regularly spend days unloading the stomach, in accordance with the rules of the diet. And most importantly the patience to abandon the use of the food waste. A diet rich in protein, each of which build the cells of the human body. If you don't follow the rules of each phase, use the time to visible results in addition to man is the formation of new habits and forget about the extra weight.