Hello friends!Today we will return to one of the most famous diets.Dukan Diet - Allowed products step by step.We will conduct a thorough inspection of the refrigerator.Contact the article and write your reviews on lists of these products.
For convenience, each stage set up handy tables.In the first stage, basic products.In the rest of the stage, the product kit is expanding.Therefore, at all the next step, I write only those products added to the existing list.
What is the peculiarity of the Dukan diet?
Almost all weight loss systems have the beginning but do not contain further recommendations for weight stabilization.The method proposed by the French physician is characterized by a smooth "exit" from the diet.The method can really help forever away from kilograms.Again, observing the author's simple rules.
The diet involves 4 stages.With every step, you gradually learn to eat, enjoy eating and lose weight.Each stage has its own duration and the recommended "product basket".You will not feel any deprivation due to the mild introduction of healthy nutritional changes.
As in any diet, breakdown or slight deviation from the rules can overcome all efforts.But who costs everything for the first time?We will not even learn to walk immediately, but gradually.They often get more experience and knowledge.If I am inspired, let's start with the permitted products.
The first stage is the attack
In the first stage, you only start eating food, which is rich in protein.
My personal observation: Prolonging high white foods can harm the kidneys.If everything is in order, then 4-5 days will not cause any harm.
| Meat | Low hazardous meat is welcome - beef, turkey, rabbit, chicken, calf.Sometimes use offal (tongue, liver, kidneys) or natural ham. Goose and duck are prohibited. Dishes should be cooked without oil.Cook, extinguish, baking. |
| Testicle | Protein is desirable.Draw yolk consumption. |
| Seafood, fish | Seafood is allowed.Boil without fried onions and carrots. Any fish - river and sea rocks. Prepare the pair well, boil, boil.Roasted dishes are not allowed. It is best not to use canned foods, but if they are natural and without oil, then you can. Allow sometimes smoked fish and crab sticks in small quantities.We eat all without oil. |
| Dairy and dairy products | We eat and drink everything fat - 0.5% fat.Yogurt, kefir, milk (up to 1.5%), fermented, cottage cheese.Without adding sugar or artificial additives. |
| Drinks | Tea: Green, black, vegetable and not strong tea leaves.Weak coffee, chicory, pure water. Diet, soda and light category drinks are not prohibited.My personal opinion: This is a slippery way.Light soda or 0 calories - Without sugar, there are unnatural sweeteners.These are very harmful supplements, it is best to bypass them at all. The amount of fluid per day - at least 1.5 liters |
| Spaces | Any onions, except onions, soy sauce, garlic, fresh and dried herbs, basil, tomato paste (a little because it contains a lot of sugar).Salt reduction is required.Fate salads with vinegar, 3-4 drops of lemon. |
| Oil | No more than 1 teaspoon of olives or rape (permitted since late 2016) |
| Another | Nuts - No more than 1 handful (also innovation since 2016) Lapsha "Shirataki" is a low -calorie product and eat it without restrictions. Vegetables - any you want, but no more than 1 coffee.Table spoon. Tofu, seitan ("vegetarian meat" prepared from dough). Berries, flax seeds or chia - 1 tbsp.L.Day. |
Oat bran is a special place in the diet in the diet.Their number should not exceed or decrease.
During the "attack" eating strictly 1.5 tbsp.L.Day.You can make salad, curd or oat porridge pancake.Who has gastritis or digestive problems for the damaged regimen, we recommend using oatmeal or buckwheat flour.Read the details of this phase in the article "Ducan's Diet - an attack that you can eat."
Dukan writes that he has increased the amount of oil, as such fat will affect the function of the intestines.So there will be less constipation.In addition, you will additionally get vitamin E in the diet.As he says, "His main enemy is sugar, not fat."Now you can prepare protein products or add salads.
But that's not all news.Hazelnut fans, rejoice!You can now have one small handful, but just in exchange for oil.That is, if you want to boil peanuts today, then oil is prohibited.Read the amount of each fruit permitted in the article "Walnuts and weight loss".
The second stage is the alternative
The product kit is the same as the "attack".In addition, the menu presents new products - vegetables.It comes out of protein and vegetable food.This phase is also called - at the cruise stage.
| Vegetable | From these products, boil salads, boil, bake, boil or discharge.Roasted food is prohibited. Solved products: cabbage (any varieties), radishes, patch beans or green beans, onions, eggplant and zucchini, cucumbers, all kinds of leaf salads, tomatoes, horns, artishok, asparagus, Selery, fennel and pumpkin. Make sure you include the most vitamin products: spinach, celery. Svykla and carrots are used 1 times a week. |
| Another | Vegetable oil - increase to 1 stage.A tablespoon Mushrooms.You can't eat them with pickles, salty or fried. Natural soy yogurt (1pc). 2 tbsp.Tomato paste (of course, without sugar). |
Drink up to 1.5 liters per day.Drink everything the same as the "attack".Also increase the number of pants from oatmeal to 2 tbsp per day
What starch contains, in the second stage: potatoes, battles, legumes, lentils, corn, pasta and cereals.Avocado is also forbidden because it is very fat.
Don't forget the strict rule - don't tell your supplement.And to calculate the volume of handy, we recommend buying a kitchen scale.
At this point, the disorder can start and there is a high likelihood of escaping diet.You will see how weight will be reduced.Stop and move forward.Write in the reviews of the article what the results of your diet are and what will not work.
Third Stage - Consolidation
You can eat the same as "cruise".And now you can even diversify the menu - from now on you can eat fruits, bread, small potatoes, etc., this phase is conditionally divided into two parts.
In the first part you can find 1 part of starch products a week + 1 festive meal.
| Bread | Rye wheat, whole grain.2 slices per day (or 50 g). |
| Fruit | Any - no more than 200 grams per day. Only: Any grapes, cherries, all dried fruits, bananas, cherries are excluded. We only eat 1 piece a day. If the fruit is small - apricot, plum - eat 2. |
| Cheese | Only 40 g per day is allowed.16-20 %maximum permissible fat content. |
| Starch products | They only can 1 times a week and small parts - 150 - 220 g Prepare the dishes: Bulgaria, lentils, pasta, rice, potatoes, legumes, semi -team, couscus, peppers, peas Roasted, without oil. |
| Groups | Up to 200 g.Buckwheat without oil 125 under white rice |
| Meat | War, low pork, lamb, bacon.Permitted 1-2 times a week |
| Festive food It could be breakfast, or lunch or dinner |
Allow once a week any day except protein, add treatment to the menu. It can be a piece of cake, salad with mayonnaise, for banned foods.And without a supplement. |
In the second part of the scene, 2 parts of the table + 2 dishes containing starch are allowed.
| Starch products | You can eat the same as in the first part, but 2 times a week. |
| The festive table | Also select any meal, but 2 times a week.Just so that not 2 days in a row. |
| Another | Lapsha "Shiratak" Vegetable Oil - Here you can have 1 tbsp. Drink all the same 1.5 liters of water per day.Drink the same drinks as in the previous phases. Eat strongly 2 tablespoons oatmeal bran. |
Thus, you should eat 6 days a week in the 3rd stage with fruits, vegetables and protein products and for 1 day - only the protein menu.
In the book, Dukan advises us to eat exclusively protein foods on Thursday.By the way, he has a very convenient assistant book.Pierre plays 10kg in 60 days.
The fourth stage is stabilization
Food should be the same as 3 phases.Make changes only on the day of continuous protein consumption (Thursday).
| Fish | Give preference to white fish. Use of red up to 200 g. 150 g if you eat smoked. |
| Meat | Also eat low varieties. And poultry meat is without wings and the upper part of the legs. |
| Dairy and dairy products | The only changes are that only products can only be consumed with lactose content now. |
| Another | Now you need to drink more than 1.5-2 liters per day. And choppy should eat 3 tbsp At this point, reduce the amount of salt used. |
Physical activity
Dukan recommends walking for 20-30 minutes a day.We recommend that this time increase 40-50 minutes.Give up on the elevator, walk to work and walk back.
Make sure you have a visit to the pool in the gym.Aerobic exercises and cardio training should become your life partners for you.
Reasonable nutrition and physical education are the most important habit of a healthy person.With their help it is easy to maintain and maintain the result.Other important changes in lifestyle are acquired with them: healthy sleep, lack of stress.
Duration of stages
The diet is proportional to the kilograms you want to get rid of.
- At the "attack" stage, you have to stay from 2 to 7 days.
- In the second stage, 7 days for each extra pound.
- To "fix" you need to maintain a 10 day calculation for each extra kilo.
- In the fourth stage, "stabilization" here is your goal to get used to eating deliberately and properly.Duration is infinite.