Dyukan's Diet Attack: For me for a week, list of permitted products and recipes

For several decades, Dukan's diet was one of the most popular in the world.It all started with the fact that in the middle of the 70s, the French doctor Pierre Dukan diagnosed the next patient who came to him.Then this disease was treated using low-caloric products in very modest quantities.The core decided to develop a basic different electricity system that would not just help people solve redundant weightless hunger, but in the future to keep a good figure without effort.

Pierre Ducan worked on his system for several decades, he constantly improves him.2000. He published a book "I don't listen to a weight loss,", who immediately became a bestseller, translated into dozens of languages and published in forty countries.The Ducanov diet is often called ketogenic nutrition.Its principle is that carbohydrates are excluded from the diet, so the human body is forced to spend the stocks of accumulated fat, extracting energy from them.However, above all, glycogen reserves from the liver are exhausted and only then begins the process of release of ketone, and Ketosis has manifested an adaptive reaction of the body formed during evolution.

Ducanska diet is safe and efficient just for people with healthy pancreas.

Ducan's diet phase

Ketogenic nutrition consists of four phases (sometimes instead of the word "stage" adherence to the diet, the word "phase").The first two of them aim to reduce body weight due to burning fat, and the last - to stabilize weight and maintenance of results.

Phase no.1. Attack

At this stage, the first results of weight loss are achieved.More than seventy types of products with protein help starting the process.

No. 2. Alternation.

28 Vegetables are added to meat products, and the diet is now based on changing proteins and proteins-herbal days.

Phase no.3. Fixing.

The stage is focused on weight stabilization.High energy value products are gradually added to the diet.Avoid the effect when pounds return and bring "friends" with them, the days of protein help.

Phase no.4. stabilization.

This phase of people who want to save a Vitka figure obtained by Dukan's diet should stretch for the rest of your life.Includes compliance with only three simple rules:

• Use three tablespoons oatmeal every day.
• At least twenty-minute walks and refusing to use elevators.
• The need to gossip protein days once a week.

Basic principles of eating

Reducing the number of calories to a good result will never lead!- So the author of the diet was claiming several times.He explained his point of view the fact that as soon as a person returns to normal nutrition, the weight returns.Therefore, he has developed a diet when the body first burns excess of adipose tissue, then completely stops accumulating.

The hunger doesn't threaten you.This principle especially loves those who have managed to experiment with small portions on other diets.Pierre Ducan forbids limiting himself in the number of products.

The choice is huge.Even the most sophisticated gourmen will find on the list of allowed products what is perfect for him.If you choose to try this diet then you should always be the table of what you can eat.These are hundred products, 72 of which belongs to the protein category and 28 - plant.And which of them choose and how often they are, decide.

Total removal.Before starting a diet, it is recommended to solve all products that are not included in the list allowed.Remove sugar, pastries and candy from sight, throw cereals and pasta, clean the damaging mayonnaise refrigerator, ketchup and sauce, forget about cheese and sausages, from which there is no benefit.If prohibited does not encounter eyes, and they are so desired, "goodies," and then sitting on this diet will be much easier.

Bran is required.It is unlikely that there is a person who will eat this dam with pleasure.But, Wow, you can't without this product.Oat Bran should be on the menu a day because they:

• help to feel a feeling of satiety faster;
• Clean the toxin hoses;
• help to remove food residues.

Moving is life!Don't worry, you don't have to sweat at the gym for hours on the ducanska diet, torture boring swimming by the pool or throwing your feet behind your ear into yoga.Physical activity In the described method of losing weight is very, very moderate, but mandatory.Daily 20-minute walks will speed up metabolism, make fat faster, keep muscles in good shape.If you think this time is not enough for you, you can gradually increase your duration.It is important that physical activity brings joy.During the third phase of the diet, you can add a morning exercise or a light set exercise for the most problematic "zones on the body.

Vitamins are needed.To reduce stress from a diet change and a little body support, you need to take your vitamins regularly.Because in the attack phase, vegetables and fruits are completely excluded, it is time to start drinking a multivitamin complex, but strictly observe the dose indicated on the package.

Advantages and disadvantages of Dukan nutrition

Disadvantages:

Dukan Deut is contraindicated in people with gastritis, ulcers and other stomach diseases.

• In the early days of diet, people usually feel a breakdown.Fatigue is not a body reaction to incorrect diet and increased physical activity, because all this is not provided with a diet.Apathy and unwillingness once again gets up from the couch - psychological manifestations of pure physiological processes: The number of calf ketone increased in the body, the number of vitamins decreased.
• If you don't like cooking, then a limited product number and almost complete absence of additives make you think about the need for a diet or maybe even to clean up from it.
• Selection of allowed products for people with allergies or individually intolerance can become a problem, so before starting a diet you better consult a doctor.
• If you are a sweet tooth, then your decision to abandon such a favorite dessert can lead to depression.But this is nothing but a brain trick.It is important to configure yourself to the fact that you leave sweets and after you have come to the perfect weight, sometimes you still don't cuddle with a small amount of ice cream or chocolate.

Advantages:

• Select your favorite products from the list of helpful ones, decide when and in which amount.
• Ducanska diet is always a guaranteed result if possible adhere to all rules and requires and exclude failures.
• Fast and solid results in the first phase of "attacking".
• Diet is easy to observe both at home and at work.Even a plentiful buffet in the resort, please with a significant number of dishes allowed.

The attack phase: me for a week

It is the hardest in physiological and psychological sense the first phase of the attack - the phase of attacks, whose dears there are no more than ten days, if there is a large amount of excess weight, and not more than five days for those who need to lose just a few pounds.

Profitable products:

• Meat (beef, horseman, rabbit);
• Offal (language, heart, liver, kidneys);
• Fish (cooked, stewed, smoked, as well as canned oil without oil);
• Seafood (without restrictive species);
• ham (with fat content no more than 4 percent);
• Skinless poultry meat (exception - goose and duck);
• Eggs (proteins can be eaten without restrictions, yolk - only in a small amount, especially if the high level of cholesterol in the blood);
• Dairy products (low -fat cottage, milk, yogurts without pieces of fruit, kefir, fermented roast milk);
• OAT Bran in the amount of one and a half spoons (can be added to yogurt or cooked cakes from them);
• at least 1.5 liters of clean water per day;
• Tea, coffee (natural, soluble, coffee drinks from chicory), plant decoction, carbonated water categories Lite;
• Spices and spices (salt in moderate quantities, tomato paste, onion, garlic, basil, cilantro, koper, parsley).

If you don't want to come up with a new utensil and look for prescriptions, use the chapter below.

Monday

• Breakfast: three-egg omelet with the addition of milk.
• Lunch: Chicken soup Pira, mettle tea with oatmeal cake.
• Snack: Kefir, lemong pie.
• Dinner: Baked in the oven mackerel, Kefir.

Tuesday

• Breakfast: Milky porridge made of oatmeasure, cup cups.
• Lunch: Beef beaten, tea with chamomile.
• Snack: cooked sea food.
• Dinner: Baked in Turkey's pieces, Yogurt.

Wednesday

• Breakfast: cooked eggs with greenery, coffee cup.
• Lunch: Steam chicken chops, mists, green tea.
• Snack: Cheesecakes prepared in the oven.
• Dinner: Roll from the omelette in which the red fish is wrapped.

Thursday

• Breakfast: Sandwich (cutter cut + ham), coffee drink.
• Lunch: Ears, cooked eggs with a bow, ginger tea.
• Snack: Big with a sugar deputy, poured by lemon juice.
• Dinner: Fish baked in sleeve, decoction of rose fruit.

Friday

• Breakfast: Meat chips, black tea.
• Lunch: Baked in the chicken foil, green tea.
• Snack: Pancakes from Bran, Kefir.
• Dinner: Fish salad, mettle tea.

Saturday

• Breakfast: eggs with meat or ham, cup of coffee.
• Lunch: Beef steak, black tea with lemon.
• Snack: oatmeal cake, aromatized yogurt.
• Dinner: Omelet with a bow and seafood, green tea.

Sunday

• Breakfast: cooked eggs with greenery and garlic, cup of coffee.
• Lunch: Chicken breast chicken in tomato fall, tea with chamomile.
• Snack: A shrew porridge with an add-on vanilla.
• Dinner: Fish develops, kefir.

Recipes for cooking for attack phase

Fragrant sets baked in the oven

You will need to prepare this dish:

• Matching of errors;
• Lemon;
• Green (parsley, dill, cilantro);
• salt;
• black pepper;
• Baking foil.

Wash Makerel under water flow, separate your head, clean the interior hull, rinse below the tap, put on the paper napkin to remove excess water.After a few minutes, run the fish with greenery, sprinkle inside and outside with lemon juice.Add salt and pepper to taste.Wrap the mackerel in the foil so that there is no cracks that the juice can be kicked out.Put the product in the oven heated at 180 degrees and prepare for 20-25 minutes.

A simple recipe for chizkekeke

The ingredients needed:

• 1 pack with a low cottage;
• 1 chicken egg;
• 4 tablespoons of water;
• 2 tablespoons of flaxseed seeds;
• 2 tablespoons of corn starch;
• Sucrone;
• Vanillin;
• A pinch of salt.

Using a blender or coffee grinder, chop linen seeds to get flour.Mix all ingredients.From the resulting homogeneous mass, shape cheeses.Put them in baking molds or foil on a baking sheet.Break molds or foil with a small amount of any vegetable oil.Place in the oven 20 minutes at a temperature of 190 degrees.Hot cheeses with yogurt or low low-tongue sour cream are especially delicious.