The Dukan diet: allowed foods

Before you start to eat Ducana, you should consult a doctor about compatibility, diet and characteristics of the organism and state of health.

First phase — "Attack"

The most rigid restrictions period. You want to completely eliminate carbohydrate and fatty food, building a diet on the proteins.

The purpose of the starting phase is reconstruction of the dietary habits and the acceleration of metabolism. Possible loss of 1-6 pounds.

To withstand the attack period longer than 10 days is prohibited. Abuse of protein food able to provoke complications in the kidney, cause osteoporosis.

The basic rules of phase "Attack"

The absence of carbohydrate feeding causes the body to replenish its energy reserves from fat depots.

To get the maximum effect from the artificially created scarcity, is required to adhere to certain principles:

• to use a strictly specified list of products allowed for the first stage;
• to eat with a meal 1.5 tbsp all bran;
• to observe the drinking mode;
• use for the preparation of acceptable methods of heat treatment;
• practice daily exercise (walking, running, gymnastics).

Allowed foods on Dukan diet "Attack":

At the start will not be used other products, even the greens added just a little bit. Allowed olive oil (1 tsp) or a handful of nuts.

Menu for phase "Attack"

Half an hour before meals drink 1 glass of ordinary non-carbonated liquid. With food used 1 teaspoon of bran (oat, rye, wheat). Replacement of in-store baking – bread-in Dukano.

Approximate diet per week:

Menu for the week to Attack

Monday:

• Breakfast – chicken pancakes, yogurt.
• Lunch – tomato soup with seafood, green tea.
• Snack – cottage cheese pudding yogurt.

• Dinner – casserole with chicken and broccoli.

Tuesday:

• Breakfast – pancakes, coffee.
• Lunch – meatball soup, tea.
• Afternoon tea – cheese, yogurt.
• Dinner – egg rolls with pate of fish.

Environment:

• Breakfast – scrambled eggs with vegetables, coffee.
• Dinner – baked sea bass with grilled vegetables
• Afternoon snack – yogurt with bran.
• Dinner – spinach quiche and egg.

Thursday:

• Breakfast – rolls with tuna.
• Lunch – fish soup, tea.
• Snack pancakes with cottage cheese.
• Dinner – baked mussels.

Friday:

• Breakfast – vegetable casserole with egg
• Dinner – baked meat, tea.
• Snack – yogurt and bread from bran.
• Dinner – cheese souffle with zucchini.

Saturday:

• Breakfast – scrambled eggs with smoked salmon, diluted juice.
• Lunch – chicken soup, tea.
• Afternoon snack – yogurt with bran.
• Dinner – Turkey meatballs.

Sunday:

• Breakfast – cheese pie, coffee.
• Lunch – cauliflower soup and green tea.
• Afternoon snack – crab rolls.
• Dinner – zucchini fritters with chicken.

Monday

1. Breakfast – scrambled eggs, lean ham, green tea.
2. Lunch – fish-soup with red fish.
3. Afternoon tea – milk, cheese.
4. Dinner – lean steak Turkey, yogurt.

Tuesday

1. Breakfast – 2 slices of hake, coffee or green tea.
2. Lunch – grilled chicken with herbs, skimmed milk.
3. Afternoon tea – casserole low-fat cottage cheese, natural yoghurt.
4. Dinner – chops of beef, herbal tea.

1. Breakfast – cheese, chamomile tea.
2. Lunch – porridge from oat bran, green tea.
3. Afternoon snack – curd cheese, natural yoghurt.
4. Dinner – grilled perch, herbal tea.

Thursday

1. Breakfast – boiled chicken, coffee or tea.
2. Lunch – ear with different fish, mint tea.
3. Afternoon tea – soy cheese, green tea.
4. Dinner – salad "Mimosa", a decoction of rose hips.

Friday

1. Breakfast – lemon curd pudding, natural yoghurt.
2. Lunch – a light broth with quail, herbal tea.
3. Afternoon snack – pancakes from bran, yogurt.
4. Dinner – burgers from lean pork, milk.

Saturday

1. Breakfast – 2 boiled eggs or scrambled eggs, chamomile tea or coffee.
2. Lunch – veal steaks, mint tea.
3. Snack – cottage cheese, natural yoghurt.
4. Dinner – Turkey in juice, milk.

Sunday

1. Breakfast – cheese, buckwheat porridge with milk.
2. Lunch – salmon soup, chamomile tea.
3. Snack – oatmeal cereal, bran, milk.
4. Dinner – squid, soy cheese, yogurt.

Breakdown

What if there was a breakdown, you went a little overboard and ate prohibited foods, not bringing the diet to its logical conclusion? Dukan offers in this case not to despair and to adhere to the following tactics:

• next 2 days make exclusively protein;
• if the failure occurred in the phase of "Attack", it should be extended to 2 days;
• increase your daily water intake to 2 liters;
• sleeping more than usual;
• daily walks should be at least an hour in the next 3-4 days;
• to limit the consumption of salt.

To prevent breakdowns, it is important to remember a few rules:

• at the stages of "Cruise" and "Pinning" the weight went off slowly but that is no reason to fly off the handle and lose hope in the achievement of desired shapes;
• the entire period of the diet available and always at hand should be only what is allowed to eat;
• you can never blame yourself for failure, because guilt often leads to seizure.

Immediately after the failure we need to maximize their physical activity, and for any victories and achievements to reward yourself with something pleasant. The effectiveness of the diet depends on the willpower to withstand any temptations and continue to lose weight, even after breakdowns.

The menu for each day: table for the Dukan diet

All protein Atkins diet is the consumption of certain food groups allowed in different periods. Here is the table with recommendations on the selection of food. They can be combined among themselves and consume in any form, just can't eat fried foods, it is better to choose the method of cooking is roasting or stewing.

Attack

Protein diet starts with the attack of the body's pure protein. At this stage you need to avoid any of carbohydrate-containing foods, but according to the rules of diet you can as a condiment to use a bow (not more than 1 piece) and garlic.

Cruise

The daily menu should include all the products from the previous table. They should consume protein days. Protein and vegetable days, you can add:

• carrots;
• cabbage;
• beets;
• any greens and lettuce;
• beans;
• leek;
• asparagus;
• celery;
• spinach.

During this phase you can consume plant-based foods low in sugar and starch. You can not eat potatoes, legumes, corn, pasta, avocado. Of allowed foods you can make salads with lemon juice or a small amount of oil, simmer them or bake. Daily consumption of oat bran should be increased to 2 tbsp.

Consolidation

At this stage, you need to consumed daily on an empty stomach 2 tbsp. oat bran and clean water for at least 2 L.

In the third stage of the protein diet restrictions are virtually absent. But to maintain normal weight will have to give up foods that are high in sugar and starch. More precisely, they can be present in the diet, but very rarely 1 serving per week. Products can be combined with each other and prepare in any way other than frying in oil.

In the stabilization phase, the basis of the diet remains protein foods, which is recommended to consume vegetables, fruit and cereals in limited quantities. Be sure to do protein fasting days 1 time per week.

Stabilization

Stabilization is the phase that is not limited by time. After completing the previous 3 steps, you can return to normal diet. But we should give preference to fresh vegetables and protein products. It is necessary to limit the amount of consumption of starchy foods, bread, pasta, fatty meats, cheeses and cereals.

To the lost weight is quickly recovered, doing sport, walking at fresh air and lead an active lifestyle. Once a week, be sure to do protein fasting day menu Attack. Daily on an empty stomach need to consume 3 tablespoons of oat bran and to observe the drinking regime.

Exercise

To achieve a quick result of weight loss during the diet Pierre Ducane, special attention should be paid to motor activity. The implementation of simple physical exercises, daily walking and Cycling have a positive impact on the health and appearance losing weight the person

Trim figure will provide trips to the gym. To train 3 times a week. Use any opportunity to refuse transport. Weight loss will occur rapidly if the muscle tissue will work, and calories are burned faster by breaking down lipid deposits.

Phase "Stabilization"

The last stage of the Dukan diet is no less important than all the rest. The correct weight has been achieved and secured, but it is the phase of "Stabilization" will keep it forever.

General rules

Rules and guidelines here is much smaller, and they are quite simple and do not require much effort. To maintain your correct body weight, you need to:

• Never overeat, eat only until light saturation.
• Every day to eat 3 tablespoons of oat bran
• To control the daily rate of the fluid is to drink less than 2 L.
• Each week to make one pure protein day
• Lead an active lifestyle – walk, refuse to lift, move more.

Permitted foods

Forbidden foods at this stage, weight loss is already small enough, and its absence is tolerated quite calm. First and foremost is sugar and fructose. The beginning of "Stabilizing" the body wean from sweet and just don't need it again for him to train.

When choosing permitted dishes must observe the following rules:

• vegetables can be consumed in any quantity;
• fruit – once a day one serving (e.g., one Apple, one or two persimmons plums);
• cheeses solid varieties of low fat, except goat and blue cheeses;
• meat – low-fat types;
• poultry without the skin, the best part of the sirloin;
• dairy products – low fat and low lactose content;
• salt in limited quantities;
• bread – rye, whole wheat, 100 g;
• starchy foods – no more than two per day;
• daily allowance of bran – 3 tbsp

If all the previous phases of the diet Ducane was completed correctly, on 4 stage, the body has to adjust to the new mode of operation, actively breaks down calories, does not create fat reserves, to fully assimilate the nutrients.

Phase "Stabilization" moves and getting rid of harmful eating habits: the tendency to overeating seizure stress, etc.

At the end of the stabilization phase, try to stick to the basics of proper nutrition and regularly spend days unloading the stomach, observing the rules of diet. Most importantly patience and abandon the use of "food waste". The diet includes plenty of protein, which build every cell of the human body. If you observe the rules for each phase, using time in addition to the visible results you will form new habits and will forget about the extra weight.