Dukan's Magic Diet

All women want to be slim and elegant.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.Interestingly, it was in France where 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.Its objective is the active breakdown of fats.Since during this period a strong restructuring of the body occurs, a person may experience fatigue, dry mouth and an unpleasant odor.

1. When entering this phase, you must decide its duration.The main point of reference in this case is the “extra” kilograms.If you are 10-20 kg overweight, 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 more than 10 days.
2. Your main diet during this period will be protein foods (meats and seafood).Skinless turkey and chicken, lean ham, any fish, eggs and calf liver are suitable for you.Other types of meat, besides sugar, are strictly prohibited.You can add spices, various seasonings, natural vinegar, preferably wine or apple vinegar, from time to time and in small quantities salt, garlic and onion.According to the Dukan diet, all foods must be cooked: stewed, boiled and, very rarely, baked.
3. Eat 2 tablespoons of bran (or oats) a day.
4. Walk at least 20 minutes a day.

cruise phase

This stage of the Dukan diet is selected individually and its duration is calculated based 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 toggle 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. As for diet, make sure you consume 2 tablespoons of oats a day.All non-starchy vegetables are allowed.At this stage of the Dukan diet, foods such as avocados, potatoes, legumes, peas, lentils and cereals should be avoided.Food should be processed as described above.In this case, you can add hot pepper, about 1 glass of milk, pickles, gelatin, no more than a tablespoon of ketchup and starch, 75 ml of wine (red or white), a 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 last at least 30 minutes.

"Consolidation" phase

In this stage we consolidate the results obtained.

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

Reviews on the Dukan diet.

Many women appreciate this diet.In fact, it is difficult only in the first stage, when one gets used to a certain set of food products.In principle, the Dukan Diet does not limit people's food consumption.The choice of dishes on this diet is quite varied.Therefore, few people who followed the Dukan diet experienced feelings of hunger.And tangible results became visible within 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 life.Very often it becomes a way of life for people.Therefore, there is no question of recovering those extra kilos.

Sample menu for the Dukan diet

• Monday— salmon fillet in a bain-marie with rosemary, bran, chicken breast puree soup, protein salad, egg and ham;
• Tuesday— baked chicken skewers, bran, perch soup, squid salad;
• Wednesday— meat omelet, meat soup with oatmeal dumplings, “sea cocktail” salad of mussels, shrimp and eggs;
• Thursday— vegetable stew, bran, cabbage pancakes, vinaigrette;
• Friday— chicken kyiv, baked, 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 pasta, bran, meat rolls, rosemary chicken breast.

Recipes for the Dukan diet menu

1. Calamari salad

Ingredients:

• Boiled squid meat – about 150 g (2-3 carcasses);
• Crab sticks - 6-8 pieces.;
• Hard boiled eggs - 2 pieces
• Half an onion;
• Skimmed 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 of 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.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.