Dukan's Magic Diet

All women want to be slim and graceful.Sometimes slimness 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, it was in France that many effective diets were born.

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 in stages.

The essence of the Dukan diet

Principles of the Dukan Diet

Attack phase

This phase is designed to activate the metabolic process.It is aimed at active breakdown of fat.Since during this period there is a strong restructuring of the body, a person may experience fatigue, dry mouth and an unpleasant odor.

1. When entering this phase, you should decide on its duration.The main reference point in this case is your “extra” kilograms.If you are overweight 10-20 kg, 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 not last more than 10 days.
2. Your main diet during this period will be protein foods (meat and seafood).Turkey and skinless chicken, lean ham, any fish, eggs, and veal liver are suitable for you.Other types of meat, as well as sugar, are strictly prohibited.You can add spices, various seasonings, natural vinegar, preferably wine or apple, occasionally and in small quantities salt, garlic, and onion.According to the Dukan diet, all food 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 a day.

Cruise phase

This stage of the Dukan diet is selected individually, and its duration is calculated depending 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 exceeds the desired weight by no more than 10 kg - your option is 5/5 days.
2. In terms of diet, be sure to consume 2 tablespoons of oats daily.Any vegetables that do not contain starch are allowed.Foods such as avocados, potatoes, legumes, peas, lentils, and cereals should be avoided at this stage of the Dukan diet.Food should be processed as described above.In this case, you can add hot pepper, about 1 glass of milk, gherkins, gelatin, no more than a tablespoon of ketchup and starch, 75 ml of wine (red or white), one teaspoon of 3-4% cream and cocoa.But from this list, the Dukan Diet allows you to choose only two foods per day.
3. Sometimes food can be fried.
4. A daily walk should be at least 30 minutes.

"Consolidation" phase

At this stage, we consolidate the results obtained.

1. You are allowed to eat everything listed in the first (meat products) and second (vegetables) stages.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 not more than once a week.You can eat whatever you want.
4. Add to your diet and exercise.

Reviews about the Dukan diet

Many women are grateful for this diet.In fact, it’s only difficult at the first stage, when you get used to a certain set of food products.In principle, the Dukan Diet does not limit people's consumption of foods.The choice of dishes on this diet is quite varied.Therefore, few people who adhered to the Dukan diet experienced a feeling of hunger.And tangible results became visible after just a few weeks.As a rule, after the first week it is already possible to get rid of 3-5 kg.

The Dukan Diet can be followed throughout your life.Very often it becomes a way of life for people.Therefore, there can be no talk of regaining those extra pounds.

Sample menu for the Dukan diet

• Monday— salmon fillet with rosemary, cooked in a double boiler, bran, chicken breast puree soup, protein 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, shrimp and eggs;
• Thursday— vegetable stew, bran, cabbage pancakes, vinaigrette;
• Friday— chicken Kiev, baked in the oven, bran, fish soup, meat salad with egg;
• Saturday— “freshness” salad of cabbage, cucumbers and herbs, seasoned with lemon, vegetable lasagna of zucchini and tomatoes, vegetable cutlets with bran.Dessert - orange marmalade;
• Sunday— egg stuffed with seafood paste, bran, meat rolls, chicken breast with rosemary.

Recipes for the Dukan diet menu

1. Squid salad

Ingredients:

• Boiled squid meat – approximately 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 crushed, seasoned with spices and mixed with yogurt or mayonnaise.

2. Chicken breast soup

To prepare this soup you will need:

• Breast fillet;
• A couple of cloves of garlic;
• White 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 mixer.Then spices, salts and garlic are added to the puree.After that, protein is added to the puree, everything is mixed and brought to a boil.