Dyukan's Diet: Products Allowed

Before you start eating Dukan, you should consult your doctor about diet compatibility and your physical characteristics and health.

The first phase is "attack"

As far as restrictions are concerned, the hardest time.Carbohydrates and fat foods need to be completely excluded and diets are added to proteins entirely.

The purpose of the initiation phase is to reorganize food habits and accelerate metabolism.May lose 1-6 kg.

It is prohibited to withstand attack periods of more than 10 days.Research on protein foods can cause complications of kidney work and osteoporosis.

Basic rules of the "attack" phase

The lack of carbohydrates forces the body to replenish its energy reserves from its fat warehouses.

To achieve the maximum effect of human-caused defects, you need to follow certain principles:

• Use strict consent to the list of products allowed in the first phase;
• Eat 1.5 tablespoons with food.l.Any bran;
• Observe how you drink;
• Preparation is performed using permitted heat treatment methods;
• Practice daily exercise loads (walking, running, gymnastics).

Allow Ducan Diet products in "Attack":

category	Transfer
Meat	Türkiye, chicken, beef, rabbit, internal organs
fish	Fresh and smoked
seafood	all
Milk, eggs	Deception options

In the beginning, you shouldn't use other products, and even add a little green.Allow olive oil (1 teaspoon) or a small amount of nuts.

The menu of "attack" in stages

Half an hour before the meal, 1 cup of regular non-carbonate liquid is drunk.Using food, use 1 spoon of bran (oat, rye, wheat).Change the store baking - Cake on Dukan.

Diet for about a week:

sky	The first meal	snack	The second meal	snack	dinner
on Monday	Eggs, 100g cheese, fruit	Use half a tablespoon of yogurt.Bran spoon	Soup, bright toast	Jogging glass 0%	A few fish were roasted
Tuesday	omlet, with slices of meat, black tea	Curd cheese	Chicken Steak-2 PCs., hard bread	Kefir - 200g	Turkey in the oven
Wednesday	Dukanovsky cheesecake, green tea	Course quality - 120 g	Ears, 2 small bran tortillas	Crab stick	Garlic rabbit
Thursday	coffee	Soft cheese quality - 110g	Grilled breasts, dry toast	Mint drink	Eggs and ham
Friday	2 boiled eggs, herbal tea	Kefir, 0.5 tablespoons.l.bran	Boiled shrimp - 300g	cottage cheese	Novel soup
Saturday	Oatmeal, fruit drinks	cottage cheese	Liver boiled, eggs	Ryazhenka -250 g	Fish Mining French Fries
Sunday	Cheese casserole, candied fruit	Curd cheese	Parker Soup	milk	Beef with garlic

Attack Week Menu

	First breakfast	Lunch	dinner	Afternoon snacks	dinner
on Monday	OMLET 2 eggs and milk and herbs, a sandwich with ham, coffee	Low-fat yogurt - 150g	Grilled chicken slices with lemon and garlic - 300g	Cook shrimp	Any fish - 300 g, kefir - 200 g
Tuesday	Cheese, tea	Oat bran porridge and milk	Drive from chopped meat	Oatmeal cut	Türkiye's barbecue balls
Wednesday	Boiled eggs, coffee	Lemon pie, yogurt	Mackerel roasted with white wine	Whipped protein dessert, mint tea	Rules from omelets and red fish
Thursday	Wind sandwich, boiled eggs, tea	Veal Steam Blog	Salmon's ears	Kefir	Fish Salad
Friday	Cheese and cheese	Roasted chicken breast	Beef soup	Cheese dessert	Steamed Salley rounded corners
Saturday	Eggs and ham	Fish pie, tea	steak	Bran's Pancakes	Meat cake with oat branches
Sunday	Crab salad	Coffee Cake	Salmon and boiled egg ears	Vanilla Cocktail Cocktail	Turkey's novel

on Monday:

• Breakfast - Chicken pancakes, kefir.
• Lunch - Tomato soup with seafood, green tea.
• Snacks - Cheese casserole, yogurt.

• Dinner - a casserole with chicken and broccoli.

Tuesday:

• Breakfast - pancakes, coffee.
• Lunch - Meatball soup, tea.
• Snowman - Cheesecake, Kefir.
• Dinner is egg casino with fish paste.

Wednesday:

• Breakfast - fried eggs with vegetables and coffee.
• Lunch - Grilled Sea with Grilled Vegetables
• Snacks - Toast.
• Dinner - Spinach and egg pie.

Thursday:

• Breakfast - Rolled with tuna.
• Lunch - ears, tea.
• Snacks - Pancakes with cheese.
• Dinner - Grilled mussels.

Friday:

• Breakfast - Vegetable casserole with eggs
• Lunch - barbecue, tea.
• Snacks - Yogurt and bran bread.
• Dinner is a zucchini curd soufflé.

Saturday:

• Breakfast - omelette, salmon, diluted juice.
• Lunch - chicken soup, tea.
• Snacks - Toast.
• Dinner - Turkish French Fries.

Sunday:

• Breakfast - cheese casserole, coffee.
• Lunch - Cauliflower and green tea soup.
• Snacks - Crab Rolls.
• Dinner - Zucchini Pancakes and Chicken.

on Monday

1. Breakfast is homemade eggs, low-fat ham, green tea omelet.
2. Lunch - Red Fish's ears.
3. Snacks - Milk, cheese.
4. Dinner is a low-fat steak for turkey, kefir.

Tuesday

1. Breakfast - 2 slices of HEK, coffee or green tea.
2. Lunch is grilled chicken with herbs and fat-free milk.
3. Snacks are casseroles with low-fat cheese and natural yogurt.
4. Dinner - beaten with chopped meat, herbal tea.

1. Breakfast - cheese, chamomile tea.
2. Lunch - Oat bran porridge, green tea.
3. Snacks - Curd cheesecake, natural yogurt.
4. Dinner - fried sea bass, herbal tea.

Thursday

1. Breakfast - Boiled chicken, coffee or tea.
2. Lunch - with different fish and mint tea.
3. Snacks - soy cheese, green tea.
4. Dinner is a mimosa salad, a rose hip soup.

Friday

1. Breakfast - Cheese lemon casserole, natural yogurt.
2. Lunch is a piece of broth with quail and herbal tea.
3. Snacks - Bran, Kefir's pancakes.
4. Dinner - Low-fat pork, milk.

Saturday

1. Breakfast - 2 boiled eggs or omelettes, chamomile tea or coffee.
2. Lunch - Veal steak, mint tea.
3. Snacks - cheese, natural yogurt.
4. Dinner - Turkey, milk, milk.

Sunday

1. Breakfast - Melted cheese, milk in buckwheat porridge.
2. Lunch - Salmon ears, Chamomile tea.
3. Snacks - Oatmeal porridge with milk.
4. Dinner - squid, soy cheese, kefir.

destroy

What to do if there is a failure, you allow yourself too much and eat the forbidden product without logical conclusions?Dukan advises not to despair in this situation and stick to the next strategy:

• The next 2 days will be specially made for protein;
• If a failure occurs during the "attack" phase, it will require an extension of 2 days;
• Increase daily water use to 2 liters;
• Sleep more than usual;
• For the next 3-4 days, a daily walk should be at least one hour;
• Limit salt consumption.

To prevent a crash, it is important to remember several rules:

• During the "cruise" and "fixed" phases, the weight slowly slows down, but this is not a reason to break and lose hope to achieve the desired form.
• The diet can be used throughout the whole period and there are always only things that are allowed to be used;
• You can never blame yourself for your collapse, because the feeling of guilt often leads to the seal.

After breaking down, you need to immediately maximize your physical exercise and get any victory and achievements to reward yourself.The effectiveness of diet depends largely on willpower, and even after interference, you can withstand any temptation and continue to lose weight.

Daily menu: Dukan Diet Table

Pierre Ducan's entire protein diet is a group of foods that are allowed for use over different periods.We offer recommendations for surface selection of food.They can be combined with each other and eaten in any form, only you can’t eat fried dishes, it’s better to choose a way to cook, bake or extinguish.

attack

The protein diet begins with the attack of pure protein in the human body.At this stage, you need to exclude any product that contains carbohydrates, but according to diet rules, you can use onions (no more than 1 slice) while garlic can be used as a seasoning.

Product Group	allow	prohibit	notes
Meat	Any bird, veal, guts, rabbit, ham has no fat	Goose and duck meat	Any preparation method other than frying
fish	You can all varieties, canned goods in your own juice, crab sticks and smoked fish may be very few	Canned food with butter
seafood	You can do anything without exception
Dairy products	All of you can have up to 1.5% fat content	High-fat dairy products with additives and sugar
egg	Unlimited amount of protein, 3-4 egg yolks per week
drinks	Water, tea, coffee, chicory	Juice, lemonade	Tea and coffee are weak, and there is at least 2 liters of water without gasoline
Seasoning	Onion, soy sauce, vegetables, tomato sauce, salad lemon juice	onion
Other products	Lapsha Shiraitaka, no more than 1 tablespoon of vegetable oil.Flax seeds, tofu, sedan, coji berries

cruise

In the Daily Menu, you need to include all the products in the table above.They should be consumed on protein day.In the age of protein and vegetables, you can add:

• carrot;
• cabbage;
• beet;
• any vegetable and sheet salad;
• Patch beans;
• onion;
• asparagus;
• celery;
• spinach.

At this stage, you can consume plant products that are low in sugar and starch.You cannot use potatoes, beans, corn, pasta, avocados.Among the products allowed, you can make salads seasoned with lemon juice or a small amount of oil, cook or bake.Use oat bran daily should increase to 2 tablespoons.l.

fixing

A set of products	able	It is forbidden	part
bread	rye		Up to 50 per day
fruit	Unless prohibited	Grapes, bananas, dried fruits, cherries, cherries	Up to 200 grams per day
cheese	Minimum fat content -15%		40 g
Highly starchy products	Potatoes, beans, rice, pasta, etc.		Once a week to 150-200 g
Group	Buckwheat and rice		200g buckwheat, 150g rice
Meat	Pork, beef, bacon, lamb meat		1-2 times a week
other	Candy, mayonnaise		2 times a week, with the smallest number

At this stage, you need to use 2 tablespoons on an empty stomach every day.l.Oat bran and pure water at least 2 liters.

During the third phase of the protein diet, there are almost no restrictions.But in order to maintain weight, it is necessary to give up foods with high sugar and starch content.Rather, they can be present in the diet, but rarely - 1 part per week.The products can be combined with each other and cooked in any way, except for frying oil.

During the stable stage, protein foods remain the basis of the diet and are recommended to consume with limited vegetables, fruits and cereals.Make sure to unload protein once a week.

Stablize

Stability is a stage that is not limited to time.After passing the first 3 stages, you can return to your usual diet.But you should prioritize fresh vegetable and protein products.It is necessary to limit consumption of starch products, bread, pasta, fatty meat, cheese and cereals.

Therefore, the lost kilogram does not recover quickly and you need to participate in sports, walk in the fresh air and live an active lifestyle.Once a week, you should do a fasting protein day based on the attack menu.Eat 3 tablespoons of oat bran on an empty stomach every day and observe the drinking pattern.

exercise

In order to achieve rapid results of weight loss during Pierre Ducan's diet, special attention should be paid to exercise activities.Simple physical exercise, daily hiking and cycling walking can have a positive impact on the health and appearance of weight loss people

The right person will provide travel for the gym.You can handle it 3 times a week.Take advantage of any opportunity to refuse transportation.If muscle tissue works, weight loss will occur at a fast pace and calories burn faster, breaking the lipid deposits apart.

Stability stage

The final stage of Dukan's diet is equally important.The correct weight has been achieved and fixed, but it is the "stability" phase that can preserve it throughout life in the future.

General Rules

The rules and suggestions here are already much smaller, they are simple and do not require much effort.To maintain proper weight, you need:

• Never eat enough, only slightly saturated.
• Take 3 tablespoons.l.Oat bran
• Control the daily fluid rate by at least 2 liters.
• Schedule a pure protein day every week
• Live an active lifestyle - walk, give up on elevators, move more.

Allowed products

At this stage, the weight loss phase has been rarely banned products, and their absence is tolerated.First, it is sugar and fructose.By the time the "stability" begins, the body in the candy is weat and there is no need to get used to it again.

When selecting allowed dishes, the following rules must be followed:

• Vegetables can be eaten in any quantity;
• Fruit - part once a day (e.g., an apple, a persimmon or two plums);
• Cheese - Low-fat solid varieties, excluding goats and cheeses with mold;
• Meat - low-fat species;
• Bird - No skin, the best part of all files;
• Dairy products - low fat and low lactose;
• Salt - Limited quantity;
• Bread - rye, whole grain, no more than 100 grams;
• Starchy products - no more than two per day;
• Bran's Daily Specification - 3 tablespoons.l.

If all previous stages of the Dukan diet are correctly passed on, then in the fourth stage, the body has reconstructed a new mode of operation, actively splitting calories without producing fat reserves and completely absorbing useful substances.

During the "stability" phase, the transition to a healthy diet and completely get rid of harmful food habits: overeating, grabbing stress, etc.

At the end of the stabilization phase, try to adhere to the proper nutritional foundation and unload the stomach regularly within a few days to observe the rules of Dukan’s diet.The most important thing is to reserve patience and give up using "food waste".The diet consists of a lot of protein that forms and strengthens every cell in the body.If you follow the rules provided by each stage, after a while, in addition to the visible results, you will also develop new habits and will forever forget about too much weight.