The Dukan diet: allowed foods

Before you begin to eat Ducana, you should consult with your doctor about the compatibility, diet and the characteristics of the organism state of health and.

The first phase — "Attack"

The most rigid restrictions period. You want to completely eliminate carbohydrates and fatty foods, build on a diet proteins.

The purpose of the is of the start-up phase reconstruction dietary habits and the acceleration of metabolism. Press Possible of 1-6 kg.

To resist the attack period which is longer than 10 days, is prohibited. The abuse of protein-rich food able to provoke the complications I the kidneys, lead to osteoporosis.

The basic rules I phase "Attack"

The absence of carbohydrate feeding leads to the body to fill the sin energy reserves from the fat depots.

For maximum effect from the artificially created scarcity, is required to follow certain principles:

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

Allowed foods on Dukan diet "Attack":

I start will not be used for other products, even added the green gave birth to a little bit. Allowed olive oil (1 tsp) or a handful of nuts.

Menu for phase "Attack"

No half time before meals, drink 1 not the usual glass-carbonated liquid. With the math used 1 teaspoon of bran (oat, rye, wheat). The replacement of the in-store baking – bread-I Dukano.

The approximate diet per week:

Menus 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, tea and coffee making facilities.
• Lunch – meatball soup, coffee.
• Afternoon tea – cheese, yogurt.
• Dinner – egg rolls with the head of the fish.

Environment:

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

Thursday:

• Breakfast – rolls with tuna.
• Lunch – soup, tea.
• Snacks-pancakes with cottage cheese.
• Dinner – baked mussels.

Friday:

• Breakfast – vegetable stew with egg
• Dinner – baked meat, coffee.
• Snack – yogurt and bread from bran.
• Dinner – cheese souffle with squash.

Saturday:

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

Sunday:

• Breakfast – cheese-cake, tea and coffee making facilities.
• Lunch – cauliflower soup and green tea.
• Afternoon snack – crab rolls.
• Dinner – zucchini muffins with chicken.

Monday

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

Tuesday

1. Breakfast – 2 slices of hake, coffee or green tea.
2. Lunch – grilled chicken with herbs, skimmed milk.
3. Afternoon tea – pot of low fat cottage cheese, natural yoghurt.
4. Dinner – chops of beef, herbal tea.

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

Thursday

1. Breakfast – boiled chicken, coffee or tea.
2. Lunch – ear with the other fish, mint tea.
3. Afternoon tea – soy cheese, green tea.
4. Dinner – salad "Mimosa", a decoction of rose hips.

Friday

1. Breakfast – choice cottage cheese pudding, natural yoghurt.
2. Lunch – a broth with easy quail, herbal tea.
3. Afternoon snack – pancakes from bran, yogurt.
4. Dinner – burgers from lean pork, milk.

Saturday

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

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.

Overview

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

• next 2 days make exclusively protein;
• if the error occurred I phase of the "Attack", it should be extended to 2 days;
• increase your daily of water intake 2 litres;
• sleeping more than usual;
• daily walks should be at least a time I the next 3-4 days;
• to limit the consumption of salt.

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

• stages on of the "Cruise" and "Locking" the weight came off slowly, men there is no reason to fly and lose the handle I hoped the achievement of the desired previously;
• the entire period of the diet and are always available on hand should bart be what is allowed to eat;
• blame you can not yourself to fail, because guilt often leads to seizures.

The error Immediately after when we need to increase the sin, physical activity, and some of the victories and achievements reward yourself with noah nice. The effect of the diet depends on the willpower to resist all temptations and continue to go down I weight, even after an accident.

The menu for each day: table for Dukan diet

All protein Atkins diet the consumption of some food groups that are allowed I different periods. Her eh table with recommendations about the choice of food. They can be combined and the sec I between consume I any form, naked, can't eat fried food, it is better method to choose is roasting cooking or stewing.

Attack

Protein diet starts with the attack on the body's rent protein. Stage At this you must avoid carbohydrate-containing food men I according to the rules I diet you can as a condiment to use a bow (not more than 1 pc) and garlic.

Cruise

The daily menu should include all the products from the previous table. They should consume protein days. Protein vegetables and days, you can add:

• carrots;
• cabbage;
• beetroot;
• all greener and salad;
• beans;
• the leek;
• asparagus;
• celery;
• spinach.

I during this phase you can eat plant-based foods that are low I sugar and starch. You can't eat potatoes, legumes, grains, pasta, avocado. Of allowed foods you can do with salads choice of juice or a small amount of oil, simmer them or bake. Daily intake of oats can be increased to should bran 2 tbsp.

Consolidation

Stage Of this, you must daily be taken on an empty stomach 2 tbsp. oat bran and clean water for at least 2 L.

In the third stage of restrictions protein diet is nearly absent. Men to maintain normal weight are going to have to give up foods that are high I sugar and starch. More precisely, they can be to the place I diet, men very rarely 1 serving per week. Products can be combined with each other and prepare in any other way than frying I oil.

I stabilization phase on the basis of the diet is still protein foods, noah, who is recommended to eat vegetables, fruit and limited I quantities of grain. Make sure to do protein fasting days 1 time per week.

Stabilization

Stabilization is the phase that is not limited by time. After completing the previous step 3, you can go back to normal diet. Men we should give priority to fresh vegetables and products of protein. It is necessary to limit the amount of consumption of starchy foods like bread, pasta, fatty meat, cheese and cereals.

Lost is restored weight quickly, do sports, walk in the fresh air and lead an active lifestyle. Now if I go a week, be sure to do protein fasting day menu Attack. Daily on an empty stomach need to consume 3 tablespoons of oat bran to observe and drink regime.

Training

In order to achieve a quick result of weight loss during the diet Pierre Ducane, particular attention to should be directed motor activity. The implementation of simple physical exercises, and Cycling walk daily have a positive impact on the health and appearance of to lose weight the person

Trim figure will give turer to the gym. To work out 3 times I week. Any opportunity to refuse transport. Weight loss will happen rapidly if the muscle tissue will work, and calories are burned faster by breaking down lipid deposits.

Phase "Stabilization"

The last phase of the Dukan diet is not a less important than all the others. Achieved weight is Correct and secured, the men it is the phase of "Stabilisation" want to keep it forever.

General rules

Rules and guidelines for her are much a smaller, and they are fairly simple and efforts do not require much. To maintain proper body weight, you need to:

• Never overeat, naked, eat to light saturation.
• Every day to eat 3 tablespoons of oat bran
• To control the daily fluid is the price of the drink a less than 2 L.
• Each week to do a pure protein day
• Lead an active lifestyle – walk, refuses to lift, move more.

Allowed foods

Forbidden foods at this stage, already the weight loss is small enough, and the absence tolerated hi is pretty quiet. First and foremost is the sugar and fructose. The beginning of the "Stabilizing" wean the body from the sweet and do not need to bare it again to train him.

Allowed When you choose the dishes must comply with the following rules:

• I vegetables can be used in any quantity;
• fruit – once a day one serving (f.ex., one Apple, no or persimmons plums);
• cheeses solid varieties of low-fat, with the exception of goat and blue cheeses;
• meat – low-fat types;
• poultry without the skin, is the best part of the sirloin;
• dairy products – low fat and low lactose content;
• salt I limited quantities;
• bread – blanket, whole wheat, 100 g;
• starchy foods – not more than to per day;
• daily intake of bran – 3 tbsp

If all the previous phases Ducane the diet was completed correctly, 4. step, the body has to adapt to the new mode of operation, active, break down the calories, does not create fat reserves, to fully assimilate the nutrients.

Phase "Stabilization" moves and get rid of the harmful eating habits: there is a tendency to overeating seizures from stress, etc.

At the end of the stabilization phase, you can try to keep you to the basics of proper nutrition and regularly spend days unloading the stomach, observe the rules of diet. Patience most Important and leave the use of "food waste". The diet contains plenty of protein, which build every cell I the body. If you follow the rules for each phase, use the time I addition to the visible results you're going to form new habits and forget about the extra weight.