Dukan's magic diet

All women want to be slim and graceful.Sometimes thinness determines the characteristics of entire nations, for example the French.The inhabitants of this country have always been distinguished by their grace and pleasant appearance.Oddly enough, many effective diets were born in France.

Pierre Dukan, a famous French nutritionist, developed his own diet, the Dukan diet, which, according to experts, is a variant of the protein diet.However, unlike the latter, the Dukan diet must be followed gradually.

The essence of the Dukan diet

Principles of the Dukan diet

Attack phase

This phase serves to activate the metabolic process.The goal is active fat loss.Since the body undergoes a lot of restructuring during this time, you may experience fatigue, dry mouth and an unpleasant odor.

1. When you enter this phase, you should decide on the duration.The most important reference point in this case is your “extra” kilograms.If you are 10-20 kg overweight, you need to be prepared to stay at this stage for 3-5 days, 20-30 kg – 5-7 days, 30 or more – about 5-10 days.According to the Dukan diet, the first phase should last no longer than 10 days.
2. Their main diet during this period is protein foods (meat and seafood).For you, turkey and skinless chicken, lean ham, any fish, eggs and veal liver are suitable.Other types of meat and sugar are strictly prohibited.You can add spices, various spices, natural vinegar, preferably wine or apple, occasionally and in small quantities, salt, garlic and onions.According to the Dukan diet, all foods must be cooked: stewed, boiled and, very rarely, baked.
3. Eat 2 tablespoons of bran (or oats) daily.
4. Walk for at least 20 minutes every day.

Cruise phase

This phase of the Dukan diet is selected individually and its duration depends on the number of kilograms you want to lose.

1. The main meaning of the Dukan diet is the alternation of protein and vegetable diets.You can alternate 1/1;3/3 and 5/5 (suitable if the excess weight is less than 10 kg), if the weight does not exceed the desired weight by more than 10 kg, your option is 5/5 days.
2. As for diet, make sure to consume 2 tablespoons of oatmeal daily.All vegetables that do not contain starch are allowed.Foods such as avocados, potatoes, legumes, peas, lentils and grains should be avoided during this phase of the Dukan diet.Food should be processed as described above.In this case, you can add hot peppers, about 1 glass of milk, pickles, gelatin, a maximum of a tablespoon of ketchup and starch, 75 ml of wine (red or white), a teaspoon of 3-4% cream and cocoa.However, the Dukan diet only allows you to choose two foods per day from this list.
3. Sometimes food can be fried.
4. A daily walk should last at least 30 minutes.

“Consolidation” phase.

In this phase we consolidate the results achieved.

1. You are allowed to eat everything listed in the first (meat products) and second (vegetables) tier.In addition, you can add fruits to your diet (bananas, cherries, grapes should be excluded).
2. Bran should be doubled.The daily norm is 2.5 tablespoons.
3. At this stage, according to the Dukan diet, you can give your stomach a holiday, but no more than once a week.You can eat whatever you want.
4. Supplement your diet and exercise.

Reviews of the Dukan diet

Many women are grateful for this diet.In fact, it is only difficult in the first phase when you get used to certain food products.Basically, the Dukan diet does not restrict the consumption of any food.The choice of dishes on this diet is quite diverse.Therefore, few people who followed the Dukan diet experienced a feeling of hunger.And after just a few weeks, tangible results were visible.As a rule, it is possible to lose 3-5 kg after the first week.

The Dukan diet can be followed throughout life.Very often it becomes a way of life for people.Therefore, there can be no question of the extra pounds gaining weight again.

Sample menu for the Dukan diet

• Monday— salmon fillet with rosemary, cooked in a water bath, bran, chicken breast puree soup, egg white salad, egg and ham;
• Tuesday— Chicken skewers in the oven, bran, perch soup, squid salad;
• Wednesday— Meat omelette, meat soup with oatmeal meatballs, “sea cocktail” salad of mussels, shrimps and eggs;
• Thursday— vegetable stew, bran, cabbage pancakes, vinaigrette;
• Friday— Kiev chicken, baked in the oven, bran, fish soup, meat salad with egg;
• Saturday— “Fresh” salad of cabbage, cucumbers and herbs seasoned with lemon, vegetable lasagne from zucchini and tomatoes, vegetable cutlets with bran.Dessert - orange jam;
• Sunday— egg stuffed with seafood paste, bran, meat rolls, chicken breast with rosemary.

Dukan diet menu recipes

1. Squid salad

Ingredients:

• Boiled squid meat – about 150 g (2-3 carcasses);
• Crab sticks - 6-8 pcs.;
• Boiled eggs - 2 pcs.
• Half an onion;
• Low-fat yogurt or homemade mayonnaise.

Preparation: Everything is chopped up, seasoned with spices and mixed with yogurt or mayonnaise.

2. Chicken breast soup

To prepare this soup you will need:

• breast fillet;
• A few cloves of garlic;
• Whites from one or two eggs;
• herbs, spices.

The cooking process involves boiling the breast, cutting it into pieces, and then grinding it in a blender or blender.Spices, salt and garlic are then added to the puree.After that, protein is added to the puree, everything is mixed and brought to a boil.