Dukeon's diet today is recognized as one of the most effective.It is based on a clearly organized approach to the weight loss process and includes four stages: two - to lose weight (attack and optional) and two - so that it is not to get it back (consolidation and stabilization of weight for life).
Stage number 1 "Attack"
Dukeon diet begins in the smallest phase - "attack", on which only protein is allowed to eat.Due to the very large protein load on the body, it is limited by the period period and, depending on the number of additional pounds, on average:
- With more weight up to 5 kg - 1-2 days;
- 5–10 kg-2-3 days;
- 10–20 kg-3-5 days;
- 20–30 kg-5-7 days;
- If you need to lose more than 30 kg and more than 7-10 days.
In the first stage of the diet, you have to follow the following rules:
- Eat only protein foods.
- All products, you can cook, stew, cook, bake in a slow cooker, but without using oil.
- Reduce, and it is better to leave the salt completely, replace it with spices, herbs, lemon juice.
- Drink at least 2 liters.Water, tea and coffee were given per day.
- Eat 1.5 tablespoons.L on a day, oat bran (with intolerance, you can replace them with equal amount of dry, grinding grains).
Dr. for the most efficient use of "attack".It is recommended to follow several recommendations of Duchaon, which will help the body to respond more stress in responding to a new diet.This is due to the fact that on "attacks", many products are excluded from the menu, especially in those who have glucose.In most cases, it may appear negatively well and performance, weakness, headache, lethargy, unpleasant breathing, and smell of acetone from the body.It is prohibited: Chinese (except Chinese -Sabstuttates), ketchup, any oil, alcohol and carbohydrates and all other products with fats.
Estimated menu for 7 days (option 1)
1 day
Breakfast: 2 boiled eggs
Lunch: Turkey Meatball + Ginger Tea
Afternoon breakfast: a piece of cake with sour sour
Dinner: Posted Part
2 day
Breakfast: Steeling Cheesecake + Herbal Tea
Lunch: Chicken Soup
Non -afternoon breakfast: Natural Greek Curd
Dinner: boiled shrimp + kefir
3 days
Breakfast: Sweet Paneer Paneer
Lunch: Student Chicken Lever
Afternoon breakfast: 2 porridge cookies
Dinner: A piece of cooked turkey + chamomile tea
4 days
Breakfast: Oat bran with milk
Lunch: Chicken Bake with Herbs
Snack: Diet Jelly
Dinner: Boiled Fish + Kapar
5 days
Breakfast: Cottage Paneer Casserole + Chamomile Tea
Lunch: ear
Snack: boiled egg
Dinner: Turkey Cutlet
6 days
Breakfast: Eggs with Ham
Lunch: fish casserole
Afternoon breakfast: Natural Greek Curd
Dinner: Meat suffering
7 days
Breakfast: quail eggs
Lunch: Fish canned food
Snack: Diet Jelly
Dinner: Steam Chicken Cutlet
Estimated menu for 7 days (option 2)
1 day
Breakfast: Low -Pot Paneer Casserole and Unwanted Tea
Lunch: fish ear, oat bran
Snack: Fruit
Dinner: Vegetables baked in oven with potatoes
2 day
Breakfast: Coffee less without less sugar and cheesecake
Lunch: Solinka with bread
Non -Snack: Light Vegetable Salad
Dinner: Vegetable Salad and Chicken Meatball
3 days
Breakfast: Casserole with berries and low -footing cheese
Lunch: fish ear
Snack: Fruit
Dinner: Low meat cooked in oven, and kefir
4 days
Breakfast: Low -Pot Paneer and Curd
Lunch: Drink rice with vegetables
Afternoon breakfast: Curd with low -chest
Dinner: Cutlet with Oat Branch
5 days
Breakfast: fried eggs and without thinking -Coffee
Lunch: vaccine meatball and vegetable salad
Snack: Jamun
Dinner: Fish is cooked in oven and vegetable stew
6 days
Breakfast: fried eggs with bran
Lunch: Solinka
Snack: Fruit
Dinner: Baked meat, light vegetable salad and rice
7 days
Breakfast: boiled eggs and without thinking -Coffee
Lunch: Light salad and turkey cutlet
Snack: Fruit
Dinner: Fish with vegetables
Stage number 2 "Alternation" ("Cruz")
One of the most important stages of Dukeon's diet.Alternatively continues as much as it will be necessary to get the necessary weight.Like the attack, the plan depends on what weight you need to lose.1: 1, 2: 2 or 3: 3 in sequence of 10 kg-protein days and protein-vegetarian optional alternative.If there is more weight, you have to option days-5: 5.Still, Dr.Dukan recommends resorting to 5: 5 only in extraordinary cases and under the supervision of a doctor, as this scheme is quite difficult for the institution.The most effective and secured at the same time is 1: 1 or in extreme cases, 2: 2 plans.
Menu for a week
1 day
Breakfast: Pancakes with lemon enthusiasm
Lunch: Turkey Meat Cutlets, Low Curd
Loniers: Chicken Eggs Stuffed with Homemade Mayonnaise
Dinner: Ground chicken with spices
2 day
Breakfast: Egg Olelets with Ham and Croutons
Lunch: Chicken Soup
Afternoon breakfast: Caesar Salad with chicken plaque, hard cheese and celery stem
Dinner: Spaghetti from Zachini;Coin plaque
3 days
Breakfast: Skim cottage cheese and oat bran to cheesecake;Egg
Lunch: eggs with croutons;Kurita roll
The afternoon snack: Sandwich made of paneer cheese and self -bread from oat bran;Rose
Dinner: chicken plaque in yogurt sauce
4 days
Breakfast: pancakes;Oatmeal
Lunch: Beans in tomato sauce;Ripe vegetables
Non -Breakfast: Vegetable Salad;1 piece of bread
Dinner: Chicken Plate with Patch Beans and Mushrooms
5 days
Breakfast: omelet with soft cheese and ham
Lunch: Bang Chicken Cutlets;Trout soup
Loniers Breakfast: Low with Chinese Options and Curd -Paneer Paneer
Dinner: shirtia noodles;Meat
6 days
Breakfast: Low -pale cheese is shaken by oat bran
Lunch: Summer Salad Vegetable;Ripe Chicken Breast
Loniers breakfast: Cocktail in milk with protein
Dinner: Meat with Student Vegetables
7 days
Breakfast: egg omelet;boiled chicken
Lunch: Chicken Soup from Shirkia
Non -snack: Toast with cottage cheese;Rose
Dinner: Fish cooked in foil with fish spices
Step number 3 "consolidation" ("consolidation")
The third stage of Duchaon's diet is psychologically the most complex phase to strengthen the result.Decrease in body weight for employed scars has already been achieved, so the restrictions in nutrition seem to be many unnecessary.But if you break the rules of the program right now, all the previous efforts will be wasted, and the late kilogram will return.The duration of the "consolidation" phase is determined based on the number of kilograms for each for 10 days.Therefore, when 30 kg weight is reduced, it is necessary to sit at this level for 10 months (300 days).An additional bonus is that the weight continues to decline in about 1 kg in this stage.Per week.
Monday (Protein-Vio-Dable):
Breakfast - pancakes with meat filling, tea;
Lunch - fried eggs with vegetables;
Lunch - Cauliflower, chopped with vegetable salad;
Afternoon snack-cottage cheese-piercing cake;
Dinner - zucchini pie with mushrooms and meat;
The second dinner is a kefir-chegging cocktail.
Tuesday (festive meal):
Breakfast - omelet with vegetables, coffee;
Lunch - milk sausage;
Lunch - no dishes at their discretion, alcohol;
With the afternoon snack-a hepatic cake with carrot filling;
Dinner - Home Sausage;
The second dinner is Olivier Salad.
Wednesday (Protein and Vegetable Day):
Breakfast - soft eggs, coffee with milk;
Lunch - vegetable salad, mushrooms;
Lunch - mushrooms, vegetable stews, chicken soup with kefir;
Non -Breakfast - Bran Muffin, Herbal Infusion;
Dinner - Liver Cutlets, Cabbage Salad, Tea;
The second dinner is C cabbage, curd.
Thursday (Protein):
Breakfast - Cottage Paneer Casserole;
Lunch - fish cutlets;
Lunch - Curina Sausage;
Afternoon breakfast - kefir;
Dinner - Stew;
The second dinner cottage is cheese mousse.
Friday (Protein and Vegetable Day):
Breakfast - omelet with ham, coffee with milk;
Lunch - pumpkin porridge in a slow cooker;
Lunch - chicken bread (roll);
Afternoon breakfast - brinjal fan;
Dinner - chicken bread (roll);
The second dinner is one thing.
Saturday (Protein-Vegetable, with Carbohydrate):
Breakfast - liver pancakes, tea;
Lunch - Vegetable Stew;
Lunch - Finnish Cream Soup, Fish Cutlets;
The afternoon snack - Zucini Caviar;
Dinner - Baked Breast, Socorcot;
The second dinner is curd.
Sunday (Protein and Vegetable Day):
Breakfast - cottage cheese, coffee without sugar (with sucrotor);
Lunch - Zachini Caviar, Dahi;
Lunch-supa, vegetable stew, herbal infusion;
Non -Breakfast - Boiled Breast, Tea;
Dinner - Cabbage Salad, Scramble Eggs;
The second dinner is a fermented line.
The "consolidation" phase ("consolidation") is the easiest in terms of compiling the menu.To prepare the dishes, you can take the dishes for two previous stages, as well as use additional dishes suitable for diet, starting from 3 stages, when carbohydrates are allowed when the use of carbohydrates is allowed.
Stage number 4 "stabilization"
The final stage of Duchaon's diet is no less important than everyone else.The correct weight has already been achieved and fixed, but it is the "stabilization" phase that will save it for the whole future life.
Products allowed
This stage of weight loss already has some prohibited products, and their absence is tolerated quite peacefully.First, it is sugar and fructose.Till the beginning of "stabilization", the body venise with sweets and simply does not need to be accustomed to it again.
When choosing permission recipes, the following rules should be followed:
- Vegetables can be consumed in any amount;
- Fruit - once a day a part (for example, an apple, an separate or two plums);
- Paneer - solid varieties of low fat materials, except goats and cheese with mold;
- Meat - low -species species;
- Birds - best from all file parts, without skin;
- Dairy products - low -FAT and low lactose;
- Salt - in limited amounts;
- Bread - rye, whole grains, not more than 100 grams;
- Starch products - no more than two per day;
- Daily criteria of bran - 3 tablespoons.l
The "stabilization" phase is an example of a balanced diet, the basis of which is food, rich in protein, fiber and complex carbohydrates.
The approximate menu of this dietary phase looks as follows:
day 1:
Breakfast cottage is a piece of whole grain bread with cheese, coffee with milk;
Lunch - settled broth, cutlet;
Afternoon snack-apt and firing pancakes, fermented ripe hazel;
Dinner - Fish with cooked vegetables under the cheese crust.
Day 2:
Breakfast - omelet with tomato pieces, tea;
Lunch - mushroom soup, whole -gray bread;
Non -breakfast - Cottage cheese filling and nurse with fruit sauce, curd with bran;
Dinner - Shrimp with soy sauce, herbal infusion.
Third day:
Breakfast - porridge, coffee with milk;
Lunch - green boors, boiled breasts, Greek salads;
Non -breakfast - liver, a part of a cake with tea;
Dinner - Teffeli calf, kefir with bran.
Day 4:
Breakfast - cottage cheese casserole, coffee with milk;
Lunch - calf cutlet;
Non -Breakfast - kefir with bran;
Dinner - Chicken Safal.
Day 5:
Breakfast - omelet, cheese, tea;
Lunch - onion soup, chops, fruits;
Non -breakfast - Cottage cheese, kefir with bran;
Dinner - Fish ripe fish with vegetables, tea.
Day 6:
Breakfast - cottage cheese with fruits, green tea;
Lunch-purely soup, chicken naga, whole grain bread;
The afternoon snack - zucchini pancakes, kefir with bran;
Dinner - Muscles.
Day 7:
Breakfast - chocolate cupcakes, cheese, coffee;
Lunch - chicken broth, egg, whole grain bread;
Afternoon breakfast - kefir, bran with bran;
Dinner is a fish casserole.
obstacle
What to do if a breakdown occurred, you allow yourself too much and eat prohibited products, without bringing diet to a logical conclusion?Duchan suggests not to disappoint in this case and follow the next strategy:
- Especially the next 2 days to make protein;
- If the breakdown occurred in the "attack" phase, it should be extended for 2 days;
- Increase daily water consumption to 2 liters;
- Sleep more than normal;
- The daily walk should be at least one hour in the next 3-4 days;
- Limit salt consumption.
To stop the breakdown, it is important to remember many rules:
- In the stages of "cruise" and "fixing", the weight slowly goes away, but it is not a reason to break and lose the hope of achieving the desired forms;
- The entire duration of the diet is available and should always be only what is allowed to be used;
- You can never blame yourself for a breakdown, because the spirit of crime often leads to sealing.
Immediately after the breakdown, you need to maximize your physical activity, and to reward yourself with something pleasant for any victory and achievements.The effectiveness of the diet depends largely on the will power that allows you to face any temptation and lose weight even after disruption.
Result
Dietary results are also impressive: first 2-3 kg leaves in the first stage in just 5-7 days.Within 2 stages, about 1 kg per week is lost.Thus, in the first month, on average, you can get rid of 5-8 kg, 15–18 kg in 3 months.It should be kept in mind that each organism reacts differently to new nutrition conditions, so losing weight will also be personal.