The diet was developed by nutritionist French, Pierre Dukan, now it's very popular in France. The diet Dukan is a very simple, yet strict, and to comply with all the rules, this is a very effective way. It is recommended for those who are looking to reset up to 10 kg excess weight, and more.
The diet Dukan it refers to the category of low-carb diets, and, without limitation on the amount of fast food your weight loss. When you do this, the content of high dietary protein supplies the body with the needed energy, and weight loss is by using fat deposits, and it is not the mass of the muscle tissue.
In addition, the system is Dukan it helps to maintain the achieved weight for a lifetime.
In the human diet, Dukan
A number of the food item; there is no delineation of time-of-day, and the number of meals, on the basis of the diet, in natural products, which makes it more secure, the diet Dukan is effective, even if the body has a strong "can enhance the immunity" of the different methods of weight loss; a high level of motivation, thanks to a rapid loss of extra pounds every week, you may take up to 3-5 kg, in the diet that is recommended for those who like to eat, and the magic in the kitchen to comply with can be anywhere: at home, at the office, on the road, at the coffee shop.
The disadvantages of the diet Dukan
In the first few days, you may experience a feeling of fatigue and weariness – as is manifest in the action of the ketone bodies, which suppress appetite, the production of which stimulates the the diet Dukan; the menu that contains the missing vitamins and micro-nutrients for your diet, you must take supplemental vitamins and minerals; to compensate for the lack of fat in the diet, it is essential that when you are cooking, use a small amount of vegetable fats; however, for those who don't like to cook, the diet Dukan you can get tired very quickly.
The phases of the diet Dukan
The diet Dukan this is a fight your way through 4 phases: an "attack" (play)", and "the cruise" (striping), on the fixation, stabilization. The deadline for the fulfillment of this phase depends on how many extra pounds of weight that you want to reset.
Each and every phase of the diet has its own characteristics, but there are a lot of rules in common: every day you should be drinking 1.5-2 gallons of standing water, clean it daily, there is some dust in it (at different levels of their number will vary); the diet must be coupled with a light physical. of the charge, and the walks in the open air (for at least 20 minutes in the first stage, for at least 30 minutes for each follow-up.
Step 1: break up (release)
The Menu in the first phase and the protein-protein nutrition, a MONTH. At this stage, the task is for the diet to start on the body, by breaking down the adipose tissue. This process can be accompanied by pain, a dry mouth, the appearance of a light breath. These "side effects" it has been said that the diet has begun to take action.
The weight loss in the start-up phase can compensate for the 2 to 6 pounds. The duration of the initial stage is determined on the basis of its excess weight at start of diet: 10 to 20 lbs extra from 3 to 5 days; 20 to 30 lbs in excess of a 5-to 7-days, 30 lbs in excess of e – over-5-to-10 days. More than 10 days, and fulfilling the phase of "attack" is not acceptable.
The diet in the first phase, they are excluded from the new one (but you can use sweeteners) and most of the varieties of meat, duck, goose, rabbit, beef, pork, lamb, veal, mutton).
The allowed products (you can use them individually, you can have a mix of) meat, chicken and turkey breast without skin (cooked); lean ham; the trimming of the liver, kidneys, lungs, tongue, fish (cooked wheat, a steam room, and barbecue area); seafood; eggs; dairy products with low fat content, without the addition of pasta and fruit, no more than 800 grams. on the day of.
The drinks will be addressed to coffee, herbal and traditional teas, low-calorie the needed. You are allowed to add in food, vinegar, sauces (condiments and spices, the garlic and the onion in a small quantity of salt. You can eat a bit of pickled cucumbers and home-lime, but not to add it to the beverage). It can be consumed in a moderate amount of the mustard.
Every day you must eat 1.5 of the table. tablespoons of oat bran. The fulfillment of this condition during all phases of the diet Dukan it is important for the normal functioning of the intestine, and the excretion of the body from the breakdown products of fats.
Step 2: click on "the Cruise" (striping)
The product was approved in the start-up phase, they are added to salad greens and vegetables (raw, cooked, or boiled at any time and in any amount. However, in order to achieve the desired result, it is important to observe the proper rotation of products.
The duration of this phase depends on how quickly you will hit your goal weight. The number of the discharged pounds, it depends on the alternation of protein and vegetables to the menu. less than 10 kg: protein (SP) – protein + vegetables (PL), 1 after, 1 day, or 3/3, 5/5 (select the rotating schedule may be amended from time to time), with more than 10 kg: 5/5 days.
Allowed vegetables: cucumber; tomato; turnip greens; asparagus; spinach; green beans; savoy cabbage; eggplant; celery; zucchini; peppers; beets; carrots. No one can eat the beet and the carrots with each meal, you should eat vegetables in various ways. For the vegetables, you can add the mushrooms.
The daily menu is necessary to add the 2-in wardrobe. tablespoons of oat bran.
It should not be consumed with products of starch: potatoes, rice, corn, and other cereals, split peas, kidney beans, lentils, avocado.
The Menu of the second phase of the diet the Dukan it is possible to diversify with the addition of the spices, (including chili pepper, and adzhika), garlic, pickles, cucumbers, domestic ketchups (1 in Ot. vegetable), gelatine, corn starch (to 1 St. the soup, the milk, low-fat cheese with a negritoStd not more than 6% (30 f.), the red or the white wine (and 3 small. tablespoons), low-fat sour cream (1% change of the soup of cocoa beans, low-fat (1% change in the soup), tofu, surimi (crab sticks (no more than 8 Pcs. during the night).
However, each and every one of these add-ons can be used only with the product twice a day. The fish at this point, it may be replaced with a natural canned food from the fish without adding any oil. You can use sweeteners when you are cooking, and the soy sauce.
Phase 3: Consolidation
The task of the third phase to get back to that way of eating, it is not getting back the pounds lost. The duration of fixation depends on the during-time-of-diet-weight-any-lost-kg – ten (10) days of the fixture.
For the day's menu on the stage of the mounting of the fitting: - all the products of the first and second stages; the fruit, also cherries, grapes, and bananas (daily portion), and (2 slices of bread, 40 gr. the mature cheese; 2 times per week, and by – products cereal, pasta, potatoes, beans, and rice).
The daily menu, you must add daily in small 2.5. tablespoons of oat bran. In addition, in the third phase of the diet Dukan 2 times a week for 1 to the intake of the foods that can turn into a "party" and pay for what you want it to be.
Keep in mind that in the past two days, it is not possible to give a row! The 1-day-per-week (better-off on Thursday, it must be the protein (a PP).
4th stage: Stabilization
On the menu at this point you can get whatever you want. Their goal has been achieved in order to stabilize the weight. It is important that you follow the 2 rules: every day, eat a 3-in wardrobe. tablespoons of oat bran and 1 day a week to maintain a clean diet of protein (a PP). Any other exceptions or restrictions are in the final phase of the diet Dukan it does not assume. The period of the fulfillment of all they have left to live.
The desserts in the book's 350 recipes for the diet Dukan
Why it's a favorite
1-2 capsules of strawberry-top 10 proteins, parchment, 1 teaspoon of lemon juice.
Proteins, beat in the lemon juice to the front desk of the foam, then add the sweetener. From a pastry bag or a spoon, place on a baking sheet with portions of meringue, bake them in the oven at a temperature of about 200 degrees. Some of the types of artificial sweeteners may result in a burn at this temperature, and if so, pre-heat your oven no higher than 180 degrees.
Chocolate Brownies
For the dough – 2 tablespoons of oat bran, a bit of cocoa ("the Country" or "Gold label", or any other type of pasta), 200 grams of cream to cottage cheese of 0, 2% fat, 4 to 5 proteins in 1 egg yolk. For cream – 1 package of ricotta cheese, a bag of vanilla, strawberry sweetness. For decoration, you can bake a previous recipe, of the meringue.
To begin, whisk the protein, and then add the cocoa, the way pour in your meal, and knead the dough. Gradually, without ceasing to interfere, put in the beans, the ricotta and the egg yolk. Some people like to add in the mass of a sweetener, for example, a powder of the stevia plant, other cost stuffed with a cream, and the "trimmings". "The dough pour in a round shape, and bake in the oven, when the temperature is on the order of 180 degrees. In the meantime whisk cream cheese into the cream with the sweetener and vanilla extract. The last one is a little bit, otherwise it may taste bitter. Next, the chicken should be cooled down, and cut off immediately in the a-la-carte to leave them in the pastry and decorate the cream cheese and the meringue, or cut it in half, sandwiching the cream, and garnish them on the top of it. These recipes are well suited to the "Attack." If you are in a "consolidation" or a "cruise" of the cakes can either sandwiching, for example, marrow jam, to make it more interesting to the taste.
A long game
1 kg of pumpkin, cinnamon, clove, steamed, 1 lemon (the juice). The pumpkin is cut out on how you can reduce it and cook it in a bain-marie. Grind it in the blender, add the juice of a lemon, and the spice of cinnamon take it to the ground.
Hot savory snacks
150 g of ricotta cheese, 2 tablespoons oat bran, 4 protein, 2 egg yolks, baking powder, or baking powder. The egg yolks to grind with the cottage cheese, beat the protein, add it to the bran, to mix in with the cream cheese. It can be a little bit of salt, add the spices and seasonings that you like. At the end add the baking powder.
Bake in the oven at 150 degrees for about half an hour. If you want to, so that your cooking is not "opal", the oven in the process, it's best not to open it.
Vanilla ice cream
A cup of low-fat milk, 20 g / l of gelatin is a normal, 4 protein, 6 tablets of sweetener, 1 sachet of vanilla. The protein hits the foam, it can be a little bit of salt, so that you won't ever drop.
It is possible, in fact, add the cocoa or cinnamon, if you like the taste of the chocolate. A a synthetic sole to add, at the end, to "wrap" all of the graduates from the expectations and bubbles. The gelatin is soaked in warm water, the milk, to warm up, to connect it with the gelatin dissolved, and then, continuing to stir, add 3 tablets of sweetener. Stir to dissolve the gelatin, but also with the fire of a shoot. To turn on the blender and carefully, a thin stream pour in the milk and the gelatin was dissolved in the protein. Pre-you need to cool it a little hot in the state, so that the protein is not curled. Add the vanillin, to mix. If there is a ice maker in the freezer, leave it for 15 minutes, and then broken down into the forms, and send in the freezer, the ice cream don't just choose the best flat shapes, such as cups and freeze them. In the final stage, which takes about 3 to 4 hours, depending on the power rating of your fridge freezer.
Pancakes and apple fritters for Dukane
Pumpkin pancakes
(150 to 200 g of the pumpkin, 120 ml of milk 2 tablespoons of skimmed milk powder (if you don't see any of the isolated protein, in addition to the fruit flavors, but then there is no need for you to take a sweetener, it is a part of one isolate), 2 to 3 soup spoons of oat bran (some of the substitute for the 1 tablespoon of bran with a teaspoon of corn starch, a dash of soda, the lime, the juice of a lemon, and a bit of clove, 4 and 5 protein, 150 grams of cottage cheese.
The pumpkin is to boil it in water or steaming it until soft, and then mash with a fork or the ac power adapter into puree with the help of a blender. Proteins whisk, add the cream cheese, the milk, again whisk, add the dust, mix, then add the sweetener and the milk and then the carving of the pumpkin for the puree, whisk again, and in the end we put baking soda into it. The waves of the pancakes better, and in particular, the crepe maker, you can turn around, holding on to the door handle. Use a minimum of olive oil, olive oil, for greasing the pan for the shape, and cook over medium-high heat. Clove-you can add in the water before you cook the pumpkin or squash, and you can grind them in a mortar and pestle, and mix in the cinnamon and pour in the batter prior to baking.
The Squash dumplings
2 squash-zucchini, 1 red onion and 2 tablespoons of milk powder (skimmed milk, little bit of olive oil and any seasoning to the vegetables at random, it may just be salt, 1 egg, a couple of protein.
Squash with the bow on crumbs, milk powder and whisk together with the eggs, and mix. Turn the dough out on a baking sheet with parchment, scoop, bake in the oven at 180 degrees until you are ready to go. Pancakes to every phase of the diet, and 2 tablespoons of oat bran soaked in water, and add 1-2 eggs, beat them, and quickly stir-fry in a hot frying pan or a crepe maker. Serve these pancakes as one can of salmon, brown trout are common in the cream, a little taste of sweetness.
Savoy cabbage dumplings
1 kg cauliflower, 1 cup bran, 1 cup of yogurt, 3 eggs, and a pinch of soda, 1 onion, 2 or 3 tablespoons of skim milk powder.
Cabbage, boil until tender, the water drain, finely chop the vegetable mixture. The grate on a grater, and if you connect it with kale, collard greens, yogurt, and pour them into the meal, beat the eggs, then the mix the bran, yoghurt, eggs, cabbage, mashed potatoes, a little salt and leave it for 10 minutes in a bowl. You can then add the bicarbonate of soda and low fat milk to the mix, bake it in a hot frying pan, and pour it to 1-2 tablespoons at a time.
You can bake the cakes in the oven, and in this case, the board did not sprinkle it with oil and place a parchment or baking paper.
Cheesecakes
1 teaspoon of cocoa, 1 cup yogurt, thin with no fillers, a sweetener, synthetic powder, a package of ricotta cheese, 4 protein, 1 egg, 2 tablespoons of bran, vanillin.
Cheese, protein, eggs, pre-soaked in water, bran and oats make the pastry for cheesecakes, you quickly fry on both sides in frying pan in teflon, we've moved on to a baking sheet with a parchment, into the oven, and then bringing the preparation for about 10 minutes. Yogurt-mix it with cocoa and sweetener, feed it to the cheesecakes with the sauce obtained.