Dyukanova Diet: Products allowed

Before you start eating the soul, you should address the doctor about the compatibility of the diet and the characteristics of the body and health.

The first phase is "attack"

The sharpest period in terms of limitations.It is necessary to completely exclude carbohydrate and fatty foods, building a diet completely on proteins.

The goal of the initial phase is to restructure food habits and speed up metabolism.1-6-kilogram loss is possible.

To endure the attack period for more than 10 days. It is forbidden.The investigation on protéic food can cause complications in the kidney work, cause osteoporosis.

Basic stage rules "Attack"

The lack of feeding carbohydrates is forcing the body to compensate for its energy reserves from the depot.

In order to achieve the maximum effect of artificially created deficiency, you must comply with certain principles:

• Use a strictly agreed list of products allowed for the first phase;
• Eat with food 1.5 tbsp.l.Any mer;
• Adhere to drinking mode;
• Use permitted methods of heat treatment for preparation;
• Practice everyday sports loads (walking, running, gymnastics).

Allowed to Dukan dietary products on "attack":

Category	Convey
Meat	Turkey, Chicken, Beef, Rabbit, Offal
Fish	Fresh and smoked
Seafood	All
Milk, eggs	Option to flea

At the beginning, other products should not be used, even greens add just a little.Olive oil (1 tablespoon) or a handful of nuts are allowed.

Menu for the "Attack" phase

Half an hour before a meal, 1 cup of ordinary non-carolated fluid is drunk.1 tablespoon of bran (oat, rye, wheat) is used with food.Shop baking replacement - cakes on the ducan.

Approximate diet for a week:

Day	1. a meal	Snack	2. meal	Snack	Dinner
Monday	Egg, 100 g Cottage, fruit fruit	Yogurt with half a spoon.bran	Soup with meat, great toast	Yogurt Glass 0%	Baked a few fish
Tuesday	Omelet with pieces of meat fillet, black tea	Cheese	Chicken chops - 2 pcs., Heavy from black bread	Kefir - 200 g	Turkey in oven
Wednesday	Ducanovsky Cheesecakes, green tea	Kubical mass - 120 g	Ear, 2 small tortillas	Rabs sticks	Rabbit with garlic
Thursday	Coffe	Soft cottage tits - 110 g	Roasted breasts, dried toast	Mint drink	Eggs with ham
Friday	2 cooked eggs, herbal tea	Kefir, 0.5 Tbsp.l.dam	Cooked shrimp - 300 g	Cottage	Soup fiction
Saturday	Oatmeal, fruit	Cottage	Cooked liver, egg	Ryazhenka - 250 g	Mining cubes for mining
Sunday	Cheese casserole, compote	Cheese	Pike soup	Milk	Beef with garlic

Week for the attack menu

	First breakfast	lunch	dinner	afternoon snack	dinner
Monday	2-egg omelette with milk and herbs, ham sandwich, coffee	Low -fat Yogurt - 150 g	Baked chicken fillet with lemon and garlic - 300 g	Cooked shrimp	Any fish - 300 g, kefir - 200 g
Tuesday	Cheeuns, Tea	Porridge from an oatman with milk	Ride from minced meat	Oat cuts	Baked meatballs from Turkey
Wednesday	Cooked eggs, coffee	He pie lemon, yogurt	Mackerel baked in white wine	Whipped protein dessert, mint tea	Rule of Omelet with Red Ref
Thursday	Cheering sandwich, boiled egg, tea	Velace vapor ribs	Salmon ear	Kefir	Fish salad
Friday	Omelet with cheese	Baked chicken breast	Beef soup	Dessert from the cottage	Sali File for Steam
Saturday	Eggs with ham	Fish pie, tea	Beef steaks	Branx pancakes	Kotlete with star
Sunday	Crab salad	Cupcake for coffee	Ear of salmon and boiled eggs	Milky cocktail with vanilla	Puran fiction

Monday:

• Breakfast - Chicken pancakes, kefir.
• Lunch - tomato soup with seafood, green tea.
• Snack - Kaserol from the cottage, Yogurt.

• Dinner - a casserole with chicken and broccoli.

Tuesday:

• Breakfast - Pancakes, coffee.
• Lunch - Meat soup, tea.
• Snowman - Cheesecakes, Kefir.
• Dinner is Egg Ruelet with a fish pasture.

Wednesday:

• Breakfast - fried eggs with vegetables, coffee.
• Lunch - Baked sea with grilled vegetables
• Snack - Kefir with Bran.
• Dinner - spinach and pie eggs.

Thursday:

• Breakfast - Rolls with tuna.
• Lunch - ear, tea.
• Snack - Pancakes with cottages.
• Dinner - baked mussels.

Friday:

• Breakfast - Vegetables Casel with egg
• Lunch - baked meat, tea.
• Snack - Yogurt and defending bread.
• Dinner is a cramped souffle with zucchini.

Saturday:

• Breakfast - salmon omelet, diluted juice.
• Lunch - Chicken soup, tea.
• Snack - Kefir with Bran.
• Dinner - Turkish cubes.

Sunday:

• Breakfast - Cheese cottage, coffee.
• Lunch - fours and green tea soup.
• Snack - Raib Rolls.
• Dinner - pancakes zucchini with chicken.

Monday

1. Breakfast is an omelet of domestic eggs, low ham, green tea.
2. Lunch - red fish ear.
3. Snack - Milk, cottage.
4. Dinner is a low-biz steak from Turkey, Kefir.

Tuesday

1. Breakfast - 2 pieces of hek, coffee or green tea.
2. Lunch is grilled chicken with plants, greasy milk.
3. Snack is a low cottage cassic, a natural yogurt.
4. Dinner - beaten from minced meat, herbal tea.

1. Breakfast - Cottage, Chamomile tea.
2. Lunch - porridge from an oatman, green tea.
3. Snack - Curder Cheesecakes, Natural Yogurt.
4. Dinner - a fried foam, herbal tea.

Thursday

1. Breakfast - cooked chicken, coffee or tea.
2. Lunch - Ear with different fish, tea for mettle.
3. Snack - soy cheese, green tea.
4. Dinner is mimosa salad, a decoction of the arm.

Friday

1. Breakfast - Cottage Lemon Caserol, Natural Yogurt.
2. Lunch is a light soup with quail, herbal tea.
3. Snack - Pancakes from Bran, Kefir.
4. Dinner - Low pork cables, milk.

Saturday

1. Breakfast - 2 cooked eggs or omelet, chamomile tea or coffee.
2. Lunch - Veal steaks, mint tea.
3. Snack - Cottage, Natural Yogurt.
4. Dinner - Turkey, Milk, Milk.

Sunday

1. Breakfast - melted cheese, porridge buckets in milk.
2. Lunch - Salmon Ear, Chamomile tea.
3. Snack - mash oatmeal with soft, milk.
4. Dinner - squid, soy cheese, kefir.

Disorder

What to do if the break appeared, you allowed too much to yourself and ate forbidden products without bringing a logical conclusion?Dukan suggests that not despair in this case and do not adhere to the following tactics:

• next 2 days to make exclusively proteins;
• If the interruption occurred in the "attack" phase, it is necessary to extend 2 days;
• Increase daily water consumption to 2 liters;
• sleep more than usual;
• Daily walks should be at least for at least an hour in the next 3-4 days;
• Limit salt consumption.

To prevent malfunctions, it is important to remember several rules:

• At the "cruise" phases and "fastening", the weight goes slowly, but that is not a reason for breaking and loss of hope in achieving desired shapes;
• The entire diet period is available and should always be only what is allowed to use;
• You can never blame for a failure, because the feeling guilty often leads to sealing.

Immediately after the disintegration, you need to maximize your physical activity and for each victory and achievements to reward with something pleasant.Diet efficiency largely depends on the Willpower, which allows you to endure any temptations and continue loss of weight, even after the disorder.

Menu for every day: Dukan Diet Table

The whole protein nutrition Pierre Ducan is the use of a certain group of food products allowed in different periods.We give tables with food selection recommendations.They can be combined with each other and consume in any form, only you cannot eat fried dishes, it is better to select a baking or extinguishing method or shutdown method.

Attack

The protein diet begins with a body attack with clean protein.At this stage, you must turn off any carbohydrate products, but according to the diet, you can use the arc (not more than 1 pieces) and garlic as a spice.

Product group	Allowed	Banned	Record
Meat	Each bird, veal, outfit, rabbit meat, grease ham	Gusko and Ducky meat	A way of preparing any other than frying in oil
Fish	You can all varieties, canned goods in your own juice, crab rods and smoked fish can rarely	Canned food with butter
Seafood	You can do anything without exception
Dairy products	You can all with fat content to 1.5%	High dairy products with additives and sugar
Eggs	Proteins in unlimited quantities, yolk 3-4 pieces per week
Drink	Water, tea, coffee, chicory	Juices, lemonade	Tea and coffee are weak, water without gas at least 2 liters
Spice	Onion, soy sauce, green, paradise paste, lemon salad juice	Onion
Other products	Lapha Shiraitaka, vegetable oil is no more than 1 tablespoons.Line seeds, Tofu, Seytan, Coji Bobice

Cruise

You must include all products from the previous table in the dnevnier.They need to be consumed on protein days.You can add about proteins and vegetable days:

• carrot;
• cabbage;
• beets;
• any greenery and sheet metal salads;
• Beans for Patch;
• onion;
• asparagus;
• celery;
• Spinach.

During this phase, you can consume herbal products with low sugar and starch.You cannot use potatoes, legumes, corn, pasta, avocado.You can make salads with spiced lemon juice or small amount of oil, drink or rinse them.The daily use of an oat branch should be increased to 2 tbsp.l.

Fastening

Product group	Can	It is forbidden	Parts
Bread	Rye-wheat		Up to 50 per day
Fruit	Any other than prohibited	Grapes, bananas, dried fruits, cherries, cherries	Up to 200 g per day
Cheese	Minimum fat content - 15%		40 g
High starch products	Potatoes, legumes, rice, pasta, etc.		1 time per week up to 150-200 g
Groups	Buckwheat and rice		200 g buckwheat, 150 g rice
Meat	Pork, beef, bacon, lamb meat		1-2 times a week
Second	Confectionery, mayonnaise		2 times a week, in minimal quantities

At this stage, you need to use daily on an empty stomach 2 tbsp.l.Zoat Bran and clean water at least 2 liters.

In the third phase of the protein nutrition, there is practically no limit.But for weight maintenance, you will need to leave food with high sugar and starch content.More precisely, they can be present in the diet, but extremely rarely - 1 part per week.Products can be combined with each other and cook in any way except frying in oil.

In the stabilization phase, protein food remains the basis of a diet that is recommended to consume with vegetables, fruits and cereals in a limited amount.Be sure to unload protein days once a week.

Stabilization

Stabilization is a phase that is not limited to time.After crossing the previous 3 phases, you can return to the usual nutrition.But you should give an advantage with fresh vegetables and protein products.It is necessary to limit the amount of shz-shifted products, bread, pasta, greasy meat, cheeses and cereals.

So lost weight don't recover quickly, you have to deal with sports, walk with fresh air and guide the active lifestyle.Once a week, you should definitely make a day to set proteins in accordance with the attack.Every day on an empty stomach, you need to consume 3 tablespoons of the oatmileplace and adhere to drinking mode.

Practice

In order to achieve a quick result of weight loss during Pierre Dukan nutrition, special attention should be paid to engines.Performing simple physical exercises, everyday hiking and cycling walk will positively affect the health and appearance of a person who loses

Fiture Fiture will provide trips to the gym.You can deal 3 times a week.Use any chance to reject transportation.Losing weight will appear on a quick pace if the muscle tissue works, and the calories burned faster, dividing lipid deposits.

Stabilization stabilization

The last phase of the ducan nutrition is no less important than everyone else.The correct weight has already been achieved and fixed, but it is a stage of "stabilization" that will preserve it for the entire future.

General rules

Here the rules and recommendations are much smaller, and they are quite simple and do not require much effort.To maintain your right body weight, you need:

• Never overeat, there is only a light saturation.
• Eat 3 tbsp.l.ovs
• Control the daily price of the liquid, drink at least 2 liters.
• To arrange one clean protein day each week
• Lead the active lifestyle - walk on foot, leave the elevator, move more.

Permitted products

There are few forbidden products at this stage of losing weight, and their absence is tolerated quite quiet.First of all, it's sugar and fructose.At the beginning of "stabilization," the body bounces off sweets and simply don't need to get used to it again.

When you select Permitted dishes, the following rules must be followed:

• Vegetables can be consumed in any quantity;
• Fruit - one day a day (for example, one apple, one persimmon or two plums);
• Cheeses - solid varieties with low fat content, excluding goats and cheeses with mold;
• Meat - low -fat species;
• Bird - without leather, the best of all parts of the file;
• Dairy products - low-factual and low lactose;
• Salt - in limited quantities;
• bread - rye, whole grain, no more than 100 g;
• Starchy products - no more than two per day;
• Daily norm from Bran - 3 tbsp.l.

If all previous phases of Dukan's diet were correctly forwarded, then in the fourth phase of the body, it is already updated in the new mode, actively divided calories, does not create grease reserves, fully assimilated useful substances.

In the "Stabilization" phase, the transition to a healthy diet and complete solution to the harmful food habits: a tendency overeating, stress sequence, etc.

At the end of the stabilization phase, try to adhere to the basis of the proper diet and occasionally by days to unload the stomach, watching the Dukan nutrition norms.The main thing is to assemble patience and abandon the use of "food trash".Diet includes a large amount of protein that shape and strengthen each human body cell.If you follow the rules provided for each phase, after a while, in addition to visible results, you will form new habits and will forever forget about excess weight.