Diet Pierre Dukan for weight loss

Pierre Dukan's diet for weight loss is one of the most effective diets, whose results can be set for many years. Ducan's diet became popular in 2000, after nutritionist Pierre Dukan published his book "I Don Do To Lose" in which he described his detailed methodology in detail to lose weight. According to Ducan's diet, stars like Jennifer Lopez and Penelope Cruz. Ducan's diet is quite light, because his motto "eats as much as you want", but you have to know what to eat and when. Interested A? So we will analyze in detail all the phases of the Ducan diet and their characteristics.

The essence and characteristics of the Pierre Dukan diet for weight loss

The essence of the Ducan diet is the consumption of foods easily absorbed by proteins and the reduction of carbohydrates, due to which liberation occurs from extra kilos, in addition, during the diet the body is purified by accumulated toxins and toxins, the level of metabolic processes increases. At the same time, you will not have to starve, you can eat as much as you want, but only those products that are allowed by one or the other stage of the diet.

Ducan's diet consists of 4 phases or phases, with its characteristics in nutrition. Due to the fulfillment of the requirements of each phase, not only can you lose weight quite quickly, but also correct the results for a long time. Ducan's diet menu consists mainly of products such as meat, fish and vegetables, but one of the main components of the diet is the bran. A great advantage of the Ducan diet is a diversified menu, there are many recipes suitable for each phase of the diet, so you won't have to suffocate a boiled chicken breast every day. The dietary period is calculated according to the amount of excess kilograms of weight, therefore it is necessary to clearly establish the ideal or the desired weight for which efforts.

Dyukan diet for weight loss: general requirements

To remain satisfied with Ducan's diet, it is necessary to clearly follow the instructions of all four phases of the diet, as well as observing some general recommendations that will make Ducan's diet even more effective.

1. Observe the water regime, all day it is necessary to drink at least 1, 5 liters of non -carbonate purified water;
2. Make sure to consume oat bran, their number will depend on the diet stage;
3. Exclude any oil, fat, mayonnaise and sauces and ketchup purchased from your diet. Prepare the food in an anti -scricseoli pan without oil, replacing it with a small amount of water. Cook products, cook, cook over low heat, steam or grid. Salt Salads with lemon juice or other petrol stations cooked at home;
4. During the dietary phase, abandon products such as sugar, fruit with a high sugar content (bananas, grapes, figs, cherries, cherries), alcoholic beverages, fried potatoes;
5. Do not neglect physical effort, this is perhaps a recommendation that also applies to all Dukan diets and diet. If you don't have time to engage in the room, lead a training at home, it is better to alternate cardio with loads of strength;
6. Every day, do at least 30 minutes walk into the fresh air, at a slight pace, slowly for your pleasure.

Diet Pierre Dukan - Phase and their duration (table)

Weight (kg)*	The first "attack" phase	The second "alternation" phase	The third "consolidation" phase
5	2 days	15 days	50 days
10	3 days	50 days	100 days
15	4 days	85 days	150 days
20	5 days	120 days	200 days
25	7 days	155 days	250 days
30	7 days	160 days	300 days
40	9 days	190 days	400 days
50	10 days	330 days	500 days

The amount of kilograms you want to lose. However, it goes to mind that the results may vary slightly in one direction or the other, depending on the individual characteristics of the body.

There is also the fourth phase of the Ducan diet, it is called "stabilization", characterized by recommendations for the nutrition and maintenance of a further lifestyle after completing and consolidated the results of the diet.

The first two phases of the Dukan diet, the attack and the alternation aimed precisely at losing weight, reducing the volumes and weight loss and the second two phases for the consolidation of the results and the preparation of the body for adequately balanced diet.

The "attack" phase is a protein menu, without the addition of carbohydrates and fats. However, this phase is the longest and at the end of its diet it will begin to expand with new products allowed. In the "alternation" phase, the vegetables must be added to the protein menu, on the third fruit it must choose and a small slice of cheese per day. In addition, the "consolidation" of the third phase implies the days of rest from the diet, implying the consumption of products containing starch. The fourth phase of the Ducan diet is characterized by a gradual return to the normal diet.

Products that can be eaten in the dietary phase

A list of products that can be eaten and used when preparing dishes, regardless of the dived diet:

• black, green and herbal tea;
• Soluble coffee and custard;
• Sucrorator (with the exception of fructose, glucose and sorbitol);
• Cocoa with a low fat content (up to 14%), no more than 1 teaspoon. per day;
• Corn starch, no more than 1 tablespoon. per day;
• Dry milk, skimming (1, 5%) no more than 3 tablespoons. per day;
• Wheat bran, no more than 1 tablespoon. per day;
• food flavors;
• cook in dust of pasta and gelatin;
• Low fat broth cubes;
• onions (1, 5 onions a day no longer);
• lemon (such as a condiment or refueling of refueling towards a salad);
• parsley;
• mustard (in small quantities);
• cumin seeds, cinnamon, vanilla;
• vinegar;
• Salt (in small quantities).

As you can see, the list of additional products for any phase of the diet is quite large, so you can experiment and create delicious dishes in the conditions of a certain phase of the diet.

Dyukan diet: the first "attack" phase, its characteristics

The first phase of the Ducan diet is the shortest of the existing ones, characterized by a significant and strong reduction of weight and a decrease in volumes. The "Attack" phase has the most rigorous structure in filling in the menu, to change and facilitate which you should not be able to lose weight with the help of the Ducan diet. The attack phase is, so to speak, the impulse for the body for further weight loss. The maximum duration of the first phase of the Ducan diet should not be more than 10 days.

The "Attack" phase menu should contain only protein products that must be cooked without adding any type of fat, preference to cooking, to the anger, cooking, steaming or grilled cooking. Make sure that every day throughout the attack phase, it is necessary to eat 1, 5 tablespoons. oat bran and drink at least 1, 5 liters of unconstrained water.

Dyukan diet, "attack" phase - allowed products

This is a list of products that can be consumed during the first "attack" phase, you can mix these products, since you want, the quantity and time to eat are not limited, but it is not yet necessary to eat too much:

• chicken meat, turkey, quails, cavia birds (skinless);
• Thin beef, veal, knight;
• veal and liver;
• tongue of beef or veal;
• non-fat ham (2-4%)
• "Tofu" soy cheese;
• Egg proteins (yolks - no more than 2 pieces a day);
• any seafood;
• any type of fish;
• crab sticks (no more than 8 pieces per day)
• Lactiero -Caseari products and low -power dairy products;
• Onion, garlic.

During the preparation of dishes in the "attack" phase, it is possible to use any seasonings and spices (preferably single, not complex, they can contain a large amount of salt and sugar), a small amount of salt and vinegar.

Which products to exclude during the "attack" phase

In addition to carbohydrate and fatty foods from the diet at this stage, the following products must be excluded:

• goose, duck;
• rabbit meat;
• pig;
• Products with sugar and spices.

Attention! The stadium of the "attack" of Ducano is, although short, but quite hard and extreme for the body, therefore, you can see a deterioration of well -being (dizziness, dry fouce). If the symptoms are serious, the duration of this phase must be reduced, if you feel well, the phase can be extended depending on the amount of kilograms from which you want to get rid of. However, remember that the "attack" phase should not last more than 10 days.

Dyukan diet for weight loss - the second "alternation" or "cruise" stadium

The second phase of the Dukan diet "alternation" obtained the name due to the alternation of two menus: protein vegetation and protein. The duration of this phase also depends on the number of kilograms with which you want to separate (see the table at the beginning of the article).

And so, the second phase of the "alternation" diet has its food intake, if you have less than 10 kg of overweight, you can choose the lightest scheme of the "alternation" phase - one day in alternate days, that is, one day it is protein, the second day of protein with vegetables. In addition, if you have a small overweight supply, you can change the menu circuit at any time. If you have more than 10 kilograms more, the 5/5 scheme will be the most successful option for you. The most successful menu options in the "alternating" phase:

• 1/1: one day protein - a day of protein with vegetables;
• 3/3: three days, protein-three days of a protein and vegetable menu;
• 5/5: five days of protein - 5 days of protein + vegetables.

The "alternation" phase fixes the results of the first stadium and the desired weight is obtained, the diet slowly begins to reconstruct and approach the usual diet. The menu of the second "alternation" phase contains the same protein products allowed in the first "Attack" stage, only now are they integrated by some vegetables. The preparation methods remain the same as when "attack" excluding frying.

Make sure that in the whole "alternation" stadium every day eats (add to plates) of 2 tablespoons. Bran d'Avena, supports the water balance in the body, drinking at least 1, 5 liters of non -cardiac water.

Products that can be consumed during the Dukan diet, the "alternation" phase

• All the allowed products of the "attack" phase;
• cheeses (less than 6% fat);
• fruits (with the exception of grapes, bananas, cherries, cherries);
• cream (1 tablespoon a day);
• vegetable oil in minimum quantities (1/3 teaspoon);
• bread (no more than 2 pieces a day);
• white or red wine (50 g per day);
• tomato paste or ketchup (1 tablespoon)
• Vegetables not containing starch (for the day of the squirrels + vegetables): cucumbers, tomatoes, green beans, spinach, pepper, beets, cabbage, celery, asparagus, mushrooms, courgettes, carrots, aubergines.

Products of the previous "Attack" phase, you can still combine as you prefer, but you should not mix further products from the "alternation" phase, you can only choose two items from the additional products over every day. (For example, during the day we only use Apple and Cabbage, the next day we change the combination).

Products that must be excluded in the "alternation" phase

Add the following names to the list of prohibited products in the "attack" phase:

• grain;
• rice;
• lentils;
• beans, beans (except the patch);
• peas, corn;
• pasta;
• Avocado, bananas, cherries, cherries, grapes;
• potato;
• Olives, olives.

Try to control the consumption of beets and carrots, as they contain a quite large quantity of sugar. You can still eat as much as you want, but again you shouldn't eat too much, especially before bedtime, generally try not to eat 2-3 hours before bedtime (this also applies to all the phases of the Dukan diet).

Alternate vegetables proteins, you will begin to normalize metabolic processes in the body, remove excess water, get rid of toxins and toxins, fat and salt. If the duration of the stadium is not yet finished, but the results are already satisfied (weight, volumes), you can go safely to the next phase.

Dr. Dukan diet: phase the third "consolidation" or "consolidation"

The name of this phase of the Ducan diet speaks alone, at this stage you will solve the result, thus preventing the return of the weighing weight. You can see the duration of this phase in the table or to directly calculate the period of this phase individually, it is necessary to take into account the number of kilograms eliminated in the two previous phases. That is, if you have dropped 5 kg, the fixing phase should last 50 days, if they are thrown away 10 kg, the "fixing" phase should last 100 days. So for one kilogram discarded, there are 10 days of consolidation of the result.

At this phase of the Dukan diet, it is necessary to consume (add to the dishes) 2, 5 tablespoons. Bran d'Avena, still monitors the water balance by drinking at least 1, 5 liters of water. The third phase menu on Ducan's diet is even closer to the usual diet, but it is necessary to observe an important rule for the "consolidation" phase. One day a week it must be kept according to the "attack" phase menu, that is, one day a week you should only eat protein products, what kind of day you decide, but this day should be clearly installed for the next few weeks.

Products allowed for the third phase of the Ducan Diet

• All the allowed products of the "attack" phase;
• All the vegetables of the "alternation" phase;
• bread no more than 2 pieces a day;
• variety of low fat cheese (grease of 40% of 40% of 40 g per day, the less fat content, the more you can eat);
• Fruits (a type of fruit per day), with the exception of bananas, grapes, cherries, cherries and figs

Products that should be present in the menu no more than 2 times a week:

• Pasta (220 g per day);
• Solid wheat, couscous, wheat bulgur (200 g per day);
• lentils, buckwheat (200-220 per day);
• Beans, peas, chickpeas (no more than 200 g per day);
• rice, potatoes (125 g, potatoes can only be consumed in uniform);
• Pork, lamb, bacon meat (can fry in a pan with a very small amount of oil or on a grid).

As before, you can eat when and how much you want (except products with an installed quantity), but remember the sense of proportion and not eat too much.