Pierre, a French nutritionist who developed the diet is raw food, very popular today in France. Dukan diet is quite simple, though all the while the full rules are very effective. 10 kg weight loss advice those who want to reset that and more.
In the category diet Dukan low-carbohydrate diets, and many, without limitation, the amount fast weight for food tomorrow to believe in. In this case, a high content of protein in the diet provides the body with the necessary energy and so it comes to weight loss because the body fat, not the texture of Nov.
In addition to that, Dukan weight throughout life that will help protect the system.
An honorable Dukan diet
Unlimited food; no distinction depending on the time of day and amount of meals; basic diet – what natural foods her safety; even though the Dukan diet is effective, your body has already made durable "immunity" different weight loss methods; fast weight loss through a high level of motivation: every week go 3-5 kg; for lovers of magic and proper diet and a delicious meal in the kitchen; abide with him everywhere: at home, in the office, the journey in the cafe.
Disadvantages of the Dukan diet
Fatigue may occur in the first days, increased fatigue yourself in this way, a certain action of the ketone bodies is an overwhelming appetite, Dukan diet menu which stimulates the production of an inadequate amount of vitamins and trace elements in the concept of, and therefore need to be taken during the diet supplemental vitamin-mineral complexes; required to compensate for the lack of fat diet of vegetable oil to use when cooking a small amount; kim, eat slowly, diet, Dukan in a fast way is not comprehensive.
Dukan diet phases
Stage 4 includes Dukan diet "attack" (start), "cruise" (alternation), installing, fixing. It depends on how weight is kilogram of harmony for a while at this stage want to reset.
Each diet phase has its own characteristics, but some general rules: clean aerated water you need to drink 1.5 to 2 liters each day; oat bran every day (their number varies at different stages); with phys you need to combine it with a diet easy to charge and walks in the air (at least 20 minutes, with the first phase, at least 30 minutes each).
1. stage: attack (start)
The first stage of the menu – protein (proteknik nutrition, PP). The task at this stage, the diet – run, splitting up the fatty tissue in the body. The discomfort that can accompany this process, dry mouth, light of the emergence of halitosis. Such "side effects" what to talk about diet, began to move.
During the initial phase of weight loss may reach 2-6 kg. Depending on available time determined during the initial phase of a head start on weight loss diet: extra 10-20 kg – 3-5 days; 20-30 kg extra – 5-7 days; 30 kg or more and more extra 5-10 days. More than 10 days to observe for phase "attack" is unacceptable.
The first phase of the sugar that is left in the diet (but you can use sugar substitutes), most varieties meats (duck, goose, rabbit, beef, pork, lamb, veal, lamb).
Allowable products (can be consumed separately or could go on them go on about US): meat, skinless chicken and Turkey (boiled) lean ham; beef liver, kidneys, tongue; any fish (boiled, steam, grill); seafood; eggs; milk and milk products, low fat, no added sugar and fruit, maximum 800 gr. daily.
Drinks allowed are coffee, herbal and traditional teas, a Diet Coke. Permission to add food, vinegar, seasoning and spices, garlic, onion, a small amount of salt. There are some pickles, pickles, Lemon (but drinks to add). Can be consumed a moderate amount of mustard.
Dining table 1,5 each day is also required. spoon oat bran. This state of harmony in all the stages of the Dukan diet is important to normal bowel function and excretion from the body decomposition products to fatty.
2. stage: "cruise" (alternation)
For products with an approved Phase, initial, added vegetables (raw, cooked, or boiled at any time and in any amount). However, it is important to be followed to achieve a result with the correct alternation products.
At this stage of time, depending desired weight you will reach you quickly. A menu of protein and vegetables alternation kilogram discharged depends the number: less than 10 kg: proteins (PP) – protein + vegetables (PL), 1 day or 1 3/3, 5/5 (you can change the time you want to interleave the selected schema); up to 10 kg: 5/5 day.
Allowed vegetables: peppers; tomatoes; radishes; asparagus; spinach; Yesil fresh beans; cabbage; eggplant; celery; pumpkin; pepper; beet; carrot. Carrots beets and various vegetables should be consumed every food intake cannot. These vegetables you can add mushrooms.
No need to add the menu includes a table 2 on a daily basis. spoon oat bran.
Starchy foods should not be used foods: potatoes, rice, corn and other grains, peas, beans, lentils, avocados.
The second phase of the Dukan diet menu vary spice (including pepper and adzhika), garlic, pickled pickles, ketchup (1 tablespoon) gelatin, starch (1 soup spoon), low fat milk, fat cheese and a maximum of 6% (30 g.), red or white wine (Table 3. groin) low-fat cream (1 teaspoon), cocoa, low fat (1 teaspoon), tofu, surimi (stick, Capricorn, up to 8 units / Day).
However, these products only two supplements that can be consumed log. Canned fish natural fish without adding oil at this stage can be changed. You can use sweeteners, cooking and soy sauce.
3. stage: Consolidation
The third stage of Task – back regime still in power it's not gaining the weight you lost back. When you reset the stabilization phase depends on total diet: weight: kg lost – 10 days is seen.
Stage daily menu suitable for fixing all products, the first and second stages; the fruit, except for cherries, grapes and bananas (a portion of each day); 2 slices of bread, 40 gr. a mature cheese; 2 times per week – starchy foods (pasta, potatoes, beans, figs).
Every day a daily menu 2.5 you need to add this table. spoon oat bran. In addition, in the third stage, the Dukan diet 2 week meal into 1 "Pir" with the eyes and I want something.
Remember, this can't be two days here, meeting rooms of various sizes in a row! 1 day per week (Thursday is best) should be protein (PP).
4. stage: image stabilizer
This menu can be a member at this stage anything else you want. His goal – made stabilized weight. 2 important rules to be considered: Table 3 for everyday meals. spoon oat bran; 1 day a week to maintain a diet of pure protein (PP). The final phase Dukan diet doesn't mean the exclusion or limitation of the other. Fit her for a time – all remaining life.
350 Dukan diet desserts recipes from the book
Cloth
Strawberry flavoring sachet 1-2, 10 protein, parchment, 1 teaspoon lemon juice.
Whisk the lemon juice, which provides proteins to foam, add sweetener. A spoon or a pastry bag, put the tray in the oven portion of the cloth at a temperature of 200 degrees. At this temperature burn may be a sweetener of some sort, in this case, higher heat oven to 180 degrees.
Chocolate cake
"Test" – 2 tablespoons of oat bran, cocoa (with the appropriate "Russian" or "gold label", or any other sugar-free kind) 200 grams of creamy cheese 0-2% fat, 4-5 protein, 1 egg yolk. For cream – 1 package cheese, sachet vanillin, strawberry flavoring. Decoration – the previous meringue recipe in the oven.
For starters we are adding protein and cocoa beater, pour the bran in there and knead the dough. Slowly, without stopping to intervene, promote, cocoa, cheese, egg yolk. Some people flavoring the dough by adding, For example, powder coating, Stevie, other goods, sweet cream and "ornaments". The "dough" and bake in a round shape with a bottom at a temperature of the order of 180 degrees. Meanwhile, whisk cream cheese with sweetener and vanilla. I need the latest, otherwise the product taste. Must forward korzh, cool and cut cake and immediately decorate cloth or a la carte cheese and cream and half-and-half cream sandwiches and decorate them from above. This recipe is suitable for "Attack". A "consolidation" or "cruise" cake sandwich, for example, pumpkin jam, to get a more interesting taste.
Pumpkin jam
1 kg pumpkin, cinnamon, cloves, pressure cooker, 1 lemon (juice). Shallow and a slice of pumpkin like to prepare a double boiler. To grind in a blender, add lemon juice and spices, cinnamon, ground get.
Sugar-free cake
150 GR ricotta, 2 tablespoons oat bran, 4 protein, 2 egg yolks, baking soda or baking powder. Grind yellow cottage cheese add protein to mix with Bran, mix it with curd. Add a little salt or spice to enjoy. Finally, add baking powder.
In the oven at 150 degrees for about half an hour. If you want to, not pastries, "opal", it is not good to open the oven during the process.
Vanilla ice cream
A glass of skim milk, 20 g gelatin normal, 4 protein, 6 tablet sweetener, 1 teaspoonful of vanilla. Whisk proteins in a solid foam, you fell for some salt.
In the meantime, you can add cinnamon or cocoa, if desired chocolate flavor. Add sweetener at the end, "milk", all from her lumps and blisters. Soak gelatine in warm water, connect with warm milk, gelatin, and ongoing excitement, add a sweetener to 3 pills there. Excitement until gelatin is resolved, but the fire bring out. Reactivate the mixer, and slowly pour in a thin stream milk gelatin protein. Pre-cool it, not the squirrel curled up for some hot status. The insert Cups the mix. If you have ice machine, internet access, leave for 15 minutes and then an ice-cream machine in the freezer doesn't have to send the forms to spread, just select More du, z forms, such as, cups, and ice cream. The last stage leaving about 3-4 hours, depending on Power Talk.
Pancakes and fritters, and Dukane
Pumpkin pancakes
150-200 G zucchini, 120 ml milk, 2 tablespoons fat-free milk (if you're not down any isolated protein, except for the fruit flavors, but then there is no need to Sweetener, and that's why as part of the isolates), oat bran 2-3 tablespoons (tablespoons Bran 1 tablespoon corn starch instead of some), some baking soda, a dream that I was proud, lemon juice, a little clove, 4-5 protein, 150 g lor.
Boil water or cooking pumpkin, steamed until tender, then mash using a fork or puree in Blender convert. Protein whisk, add cheese, milk, whisk again, add the bran, stir, add sweetener and milk powder, then pumpkin puree, blender again, and finally put the soda. For cooking the pancakes a pancake machine that can turn the arm that holds the best special as a whole. At least a Masters and use olive oil and cook over medium heat. Grind cinnamon, pumpkin and clove in a mortar mix and pour cooking water before you add the dough before cooking.
Squash fritters
2 zucchini-zucchini, 1 red onion, 2 tablespoons fat-free milk, a little olive oil, any spices, vegetables, about go on, Don't stop there, just salt, 1 egg, a protein pair.
Three grated onion with pumpkin, powdered milk mixed with the eggs, whisk together. Spread the dough on a baking sheet with parchment soup spoon, and bake at 180 degrees until you are ready to. 2 tablespoons Bran pancakes diet for any stage, add water to soak the oats, 1-2 eggs, a fry pan or a crepe maker and whip quickly and hot. With this service you can make a pancake like salmon, trout or regular cheese, flavored a little as a sweetener.
Cabbage dumplings
1 kg cauliflower, 1 cup Bran, 1 cup yogurt 3 eggs, some baking powder, 1 onion, 2-3 tablespoons fat-free milk.
Boil until cabbage is tender, drain, chop vegetables in blender. Grate the onion, and connect with cabbage, pour the yogurt, Bran, eggs, whisk, mix, Bran, yogurt, egg, cabbage puree, add a little salt and a bowl for 10 minutes. Add baking powder and skimmed milk, stir, and cook in a hot skillet, 1-2 tablespoons of the cast fee.
Bake the patties in the oven and in this case, water, a baking sheet, no baking or parchment paper, put on fat either.
Leaf roll, cheesecake
1 teaspoon of cocoa, 1 cup yogurt, low-fat filling without powdered sweetener a packet of cottage cheese, 4 protein, 1 egg, 2 tablespoons Bran, vanillin.
Ricotta cheese, eggs, and pre-wet water girl oat bran to make the dough, fry quickly on each side in a teflon pan, baking tray with baking parchment and we leave the shift until tender, about 10 minutes. Mix cocoa and sweetener and yogurt as the dining leaf roll, obtained with cheesecake sauce.