The Dukan diet Attack menu for a week, the list of allowed foods and recipes

For several decades the Dukan diet is one of the most popular in the world. It all started with the fact that in the mid-70's French physician Pierre Dukan diagnosed on duty came to him of the patient's obesity. At that time, the disease treated by use of low-calorie foods in very modest quantities. Dukan decided to develop a fundamentally different power system which would not only help people to lose weight without constant hunger, but in the future easily keep a good figure.

the Dukan diet

Pierre Dukan has been working on his system for several decades, constantly perfecting it. In 2000 he published the book "I can not lose weight", which immediately became a bestseller, translated into dozens of languages and published in forty countries around the world. Dukan diet is often called the ketogenic diet. Its principle is that excluded from the diet of carbohydrates, so the human body is forced to expend accumulated reserves of fat, extracting from them the energy. First, however, depleted of glycogen from the liver and only then starts the process of the release of ketone bodies, which is manifested ketosis – adaptive reaction of the organism, formed in the process of evolution.

The Dukan diet is safe and effective only for people with a healthy pancreas.

Stages of Dukan diet

The ketogenic diet consists of four phases (sometimes instead of the word "stage" proponents of the diet use the word "phase"). The first two of them are aimed at reducing body weight by burning fat and the second is to stabilize the weight and maintain the achieved result.

Stage # 1. Attack

At this stage, achieved the first results of weight loss. To start the process of helping more than seventy kinds of products with protein.

Stage 2. Duty.

For meat products added 28 vegetables, as diet is now based on the alternation of protein and protein-vegetable days.

Stage # 3. Consolidation.

The step is aimed at stabilizing the weight. The diet is gradually added products with high energy value. To avoid the effect when the dropped pounds come back and bring friends, help protein days.

Stage # 4. Stabilization.

This stage in people who want to keep in the Dukan diet a slim figure, it should last for a lifetime. It involves adherence to three simple rules:

  • Eating three tablespoons of oat bran every day.
  • At least twenty minutes Hiking and avoiding the use of elevators.
  • The need to arrange protein days once a week.

The basic principles of the diet

Reducing the number of calories to a good result will never lead! – so repeatedly claimed, the author of the diet. He explained his point of view the fact that as soon as the person returns to normal eating, the weight comes back again. That is why Dukan developed the diet, when the body first burns off the excess fat, and then cease to accumulate it.

Hunger does not threaten you. This principle is especially popular among those who managed to experiment with tiny portions on the other diets. Pierre Dukan forbids to limit the number of products.

The choice is huge. Even the most sophisticated gourmet will find the list of permitted products that are ideal for him. If you decide to try this diet, you keep a table of what you can eat. It's a hundred products, of which 72 belong to the category of protein and 28 vegetable. And so what one to choose and how often to eat them, you decide.

Total cleanup. Before starting the diet recommended to get rid of all products that are not included in the allowed list. Keep them out of sight sugar, biscuits and sweets, throw cereals and pasta, clean the refrigerator from harmful mayonnaise, ketchup and sauces, forget the cheese and sausage, from which no benefit. If the eye I will not get banned, and from such a welcome, "yum", then sit on this diet will be much easier.

Bran is mandatory. There is hardly a man who is oat bran with pleasure. But, unfortunately, not do without it. Oat bran should be on the menu every day because they:

  • help quickly feel a sense of satiety;
  • clean the intestines of toxins;
  • help flush food debris.
oat bran

Movement – life! No worries on the Dukan diet you don't have to spend hours sweating in the gym, torturing yourself gloomy voyage on the track, in the pool or throw a leg over the ear with yoga. Physical activity with the described method of losing weight is very reasonable, but mandatory. Daily 20-minute walk will speed up the metabolism, forcing fat to be broken down soon, will keep muscles toned. If you feel that this time is not enough for you, you can gradually increase the duration. It is important that physical activity brought joy. During the third phase of the diet you can add morning exercises or light exercise for the most problematic zones of the body.

Vitamins are essential. To reduce stress from changes in diet and slightly maintain the body, you need to regularly take vitamins. As the attack phase vegetables and fruits completely eliminated, it's time to start drinking multivitamin complex, but to adhere strictly to specified on the package the dosage.

The advantages and disadvantages of Dukan diet

Disadvantages:

The Dukan diet is contraindicated for people with gastritis, ulcers and other diseases of the stomach.
  • In the first days of the diet people usually feel fatigue. Fatigue is not a reaction to poor diet and increased physical activity, as it is all diet is not provided. Apathy and reluctance to once again get up off the couch and psychological manifestations of purely physiological processes in the body increased the number of ketone bodies, decreased amounts of vitamins.
  • If you don't like to cook, then a limited number of products and the almost complete absence of additives that will make you think about the need to diet, and maybe even forced to move away from it completely.
  • Choice approved products for people with Allergy or individual intolerance can be a problem, so before starting the diet is better to consult a doctor.
  • If you have a sweet tooth, the decision to abandon so favourite desserts, can lead you to depression. But this is nothing more than a trick of the brain. It is important to adjust yourself to the fact that you refuse sweets at the time and after reaching your ideal weight sometimes, as in the past will be able to treat yourself to a small amount of ice cream or chocolate.

Advantages:

  • You can choose favorite foods from a list, decide when and in what quantities to eat them.
  • The Dukan diet is always a guaranteed result, if you're able to adhere to all rules and requirements and eliminate the breakdowns.
  • Quick and solid results on the ground, "offensive" stage.
  • Diet easy to perform both at home and at work. Even a Breakfast buffet at the resort will appreciate the considerable number of dishes.

Stage Attack: the menu for the week

Most difficult both in physiological and in a psychological sense, is the first stage of the diet – the attack phase, the duration of which not more than ten days, if there is a large amount of weight, and not more than five days for those who need to lose just a few pounds.

the Dukan diet attack Phase

Permitted foods:

  • meat (beef, rabbit);
  • offal (tongue, heart, liver, kidneys);
  • fish (boiled, stewed, smoked, and canned fish without oil);
  • seafood (no limit types);
  • ham (fat content of not more than 4 per cent).
  • poultry meat without the skin (except duck and goose);
  • eggs (whites can be eaten without restrictions, yolks only in a small amount, especially if high levels of cholesterol in the blood);
  • dairy products (low-fat cottage cheese, milk, yogurt without fruit pieces, yogurt, fermented baked milk);
  • oat bran in the amount of one and a half tablespoons (you can add them to yogurt, or prepare them to cake);
  • at least 1.5 liters of clean water daily;
  • tea, coffee (natural, soluble coffee drinks from chicory), herbal teas, soda category Lite;
  • spices and condiments (salt in moderation, tomato paste, onion, garlic, Basil, cilantro, dill, parsley).

If you don't want to invent some new dishes and search for recipes, use the following menu for the week.

Monday

  • Breakfast: omelet of three eggs with milk.
  • Lunch: soup of chicken, mint tea with the cake of oat bran.
  • Afternoon snack: yogurt, lemon pie.
  • Dinner: oven baked mackerel, yogurt.

Tuesday

  • Breakfast: porridge of oat bran, Cup of coffee.
  • Lunch: beef chops, chamomile tea.
  • Afternoon snack: boiled seafood.
  • Dinner: oven-baked slices of Turkey, yogurt.

Environment

  • Breakfast: boiled eggs with greens, a Cup of coffee.
  • Lunch: steam chicken cutlets, pellet of bran, green tea.
  • Snack: cheese cakes, cooked in the oven.
  • Dinner: a meat roll made of omelette, which wrapped red fish.

Thursday

  • Breakfast: sandwich (bread from bran + ham), coffee drink.
  • Lunch: fish soup, boiled eggs with onion, ginger tea.
  • Snack: whipped with sugar substitute proteins, sprinkled with lime juice.
  • Dinner: baked in the sleeve fish, broth hips.

Friday

  • Breakfast: meat chips, black tea.
  • Lunch: baked in foil chicken, green tea.
  • Afternoon tea: pancakes from bran, yogurt.
  • Dinner: fish salad, mint tea.

Saturday

  • Breakfast: scrambled eggs with meat or ham, a Cup of coffee.
  • Lunch: beef steak, black tea with lemon.
  • Afternoon snack: cake made of oat bran flavored yogurt.
  • Dinner: omelette with onions and seafood, green tea.

Sunday

  • Breakfast: boiled eggs with greens and garlic, a Cup of coffee.
  • Lunch: braised in the tomato paste, chicken breast, chamomile tea.
  • Snack: porridge of oatmeal with the addition of vanilla.
  • Dinner: fish platter, yogurt.

Recipes cooking for stages of attack

Aromatic mackerel, baked in the oven

For this dish you will need:

  • carcass mackerel;
  • lemon;
  • greens (parsley, dill, cilantro);
  • salt;
  • black pepper;
  • foil for baking.

Wash the mackerel under running water, remove the head, clean the carcass from the entrails, rinse again under the tap, place on paper towel to remove excess water. After a few minutes, stuff the fish belly with greens, sprinkle inside and out with lemon juice. Add salt and pepper to taste. Wrap mackerel in foil not to leave gaps that can leak juice. Put the product in a preheated 180 degree oven and cook for 20-25 minutes.

A simple recipe cheesecakes

Necessary ingredients:

  • 1 pack low-fat cottage cheese;
  • 1 chicken egg;
  • 4 tablespoons of water;
  • 2 tablespoons of Flaxseed;
  • 2 tablespoons of corn starch;
  • sweetener;
  • vanillin;
  • a pinch of salt.

Using a blender or coffee grinder grind flax seeds to make flour. Mix all the ingredients. From the resulting homogeneous mass to form cheesecakes. Put them in the ramekins for baking or foil on a baking sheet. Tins or foil pre-brush with a small amount of any vegetable oil. Put in the oven for 20 minutes at 190 degrees. Especially delicious hot pancakes with yogurt or low fat sour cream.