The diet that has invented and perfected the doctor and nutritionist Pierre Dukan, one of the most popular all over the world. And this is absolutely deserved, because it was developed from more than thirty years. It all started with the fact that in 1975, Pierre Dukan at the reception was a patient with a severe form of obesity, who wanted to help not only lose weight, but also to consolidate the result of weight loss for life. In this way, his diet has been developed and changed over the years, and at the beginning of 2000, the whole world has seen his book titled "I can't lose weight", in which is collected all the time of operation for many years. Everything on the Dukan diet you can learn more from this article.
Description and phases the diet of Pierre Dukan
The diet consists of four phases, which each have the name: "Attack", "Striped", "Pinning", "Stabilization". The first three steps is the foundation for the diet, and the number of days spent in the diet will be necessary to count by themselves, starting from what you want to lose weight (the final result will depend only by the individual). The last phase, this is an example of how the need to eat if you want more don't gain weight.
Each phase of the diet in its own way interesting. In the first stage you will have only protein-rich foods. The second phase alternates vegetables and protein-rich foods. Throughout the third phase in your menu, add cheese, and fruit-based food starches. Well, the fourth phase is already correct and healthy food in the course of long years.
The rules of the diet
The same is true of the study of the basic rules of the diet, that it is strictly forbidden to violate. The non-respect of these points has a great influence on the final result.
- Forget the existence of elevators and a daily walk of at least 30 minutes;
- Drink during the day no less than 2 litres of clean and natural water;
- Completely abandon alcohol and carbonated beverages, sweets, semi-finished products and vegetable fats, mayonnaise and similar sauces;
- Exclude from the diet of fruit with a high sugar content: grapes, bananas, dates, cherries, figs;
- Fill salads and other similar dishes, it is possible only with lemon juice.
These are the rules to remember for the whole diet, and seek as far as possible in a responsible way for them to take.
The first phase of "Attack"
The first phase of the diet, can be considered to be the most challenging. You will need to morally set yourself up for success, and your body to adjust to the new diet. The phase of "Attack", it motivates and gives confidence, as you will have significantly to lose weight, thanks to proteins.
In the first phase, you will need to prepare meals that are only protein products. Vegetable protein is to be excluded, as there are quite a lot of carbohydrates. The assumption of this phase is the one that will need to drink 1.5 tablespoons of oat bran every day.
Below is a list of protein-rich foods, of which it is possible to have a menu for the first phase of "Attack". There are, when you want and as much as he wants.
- Eggs. Not more than 2 pieces per day. The white of the egg, you can cook, how much you want and in unlimited quantities.
- All of the lean meats. Meat of veal, beef, chicken meat, beef liver, lean ham, rabbit meat, beef tongue. Everything except the meat, pork and lamb.
- Fruits of the sea. The whole lean fish, caviar, shrimp, calamari, mussels.
- Low-fat dairy products. The ricotta, the milk, the yogurt, the milk, the yoghurt without flavourings and additives.
Of the products listed a menu of dishes that they cook, and divide them into different meals.
The second phase of "Alternation"
In the second phase, like the first, occurs weight loss of the body, but is not so intense. The duration of the second stage it is necessary to calculate on the basis of their individual weight, and use the table above.
In the phase of "Alternation" will need to alternate between days of protein with protein and vegetables, with the calculation of the 5-to-5 or 1-to-1. For example, a day of proteins, the next vegetables with protein. Or five days protein, the following five with the addition of vegetables.
The menu of the second phase is the same as before, only it is necessary to add the vegetables. You can use the following vegetables: beans, black mushrooms, peppers, and zucchini (read more pro squash diet), eggplant, spinach, asparagus, tomatoes, cabbage, radishes, celery and other. Are prohibited the vegetables, which a lot of starch: potatoes, corn, legumes, and other.
The vegetable is best eaten raw, in preparing salads, or boil, simmer and cook for a couple. So necessarily for the whole of the phase take two tablespoons of bran of oats.
The third phase of the "hook"
The penultimate phase of the Dukan diet is called "the Block", and it's designed to save the result of which has already been reached. The duration of the third stage is calculated according to the principle that each relieved by a kilo of weight during the first two stages, amounting to ten days of the third stage. For example, you managed to get rid of 5 kilos in weight, then the duration of the phase of "hook" that will be 50 days.
In this phase, your menu, you need to add:
- Fruit. Is allowed, we are a medium size fruit for a day. Except bananas, grapes, dried fruit, of cherries, of sardinia..
- Hard cheese. A piece of cheese per day, weighing no more than 40 grams. It is solid, and not the cheese with the mold, or cream.
- Based food starches. Once a week you can eat starch-containing food. The pasta with semolina, rice, lentils, baked with the skin on the potatoes, and legumes.
- Once a week – "Celebration of the stomach".This means that once a week, you are allowed to eat anything, one meal (first, main course and dessert).
In addition, during the third phase, once a week, you will need to arrange a protein day (in the book there is a recommendation that is better to do that Thursday). Do not forget to take the oat bran every day for 2.5 tablespoons.
The fourth phase of "Stabilization"
After passing all three phases, and dropping the number of pounds that you have planned, should be considered to be inherently incredible pride. Now that would be the weight to get rid of this difficulty, it is not returned, you will need to follow some rules daily nutrition.
- Throughout the fourth phase, a day of the week must be the only "protein".
- Every day to eat three tablespoons of bran of oats.
- Drink at least two litres of clean water every day.
- Go for a walk not less than twenty minutes per day.
Now we can be all that you like, just to know the measure, and it is better to reduce to a minimum the number of fried, fatty and starchy foods.