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Dukan Diet | Menu | Scheme | 7 days | Recipes | Phases | Phase of attack
DIETA DUKAN – Former French doctor Pierre Dukan, from whom he takes his name, proposed this scheme.
It's a diet that allows you to lose weight by following a schematic divided into four phases. The diet of Dukan is characterized by a considerable consumption of proteins and a virtual absence of fats and carbohydrates.
But beware: the Dukan is not appreciated by all, indeed many doctors do not recommend it.
> HERE ALL THE RULES TO DO FAST
A peculiarity of this diet is the total freedom of the individual in the choice of the amount to consume for each food among the 100 expected.
In detail, he is 72 of the animal world and 28 of the plant world. The Dukan promises to lose weight, eat without limit the hundred food envisaged.
In particular, the diet is divided into four phases, structured to awaken the metabolism and then preserve the results.
In particular, the first two phases allow you to lose weight quickly, the last two helping to maintain the goal.
The first step is the attack phase. It lasts from 3 to 7 days, depending on individual needs, and consists of the consumption of 72 protein-based foods, such as lean meat – red and white crustaceans -, lean dairy products, fish and eggs.
The second phase of the Dukan diet is called a cruise. In this phase, we reach our ideal weight. In 72 protein foods, we add 28 vegetables, to reach the total of 100 that can be consumed without quantity constraints.
It is important to drink plenty of water, while vegetables can be eaten with vegetables, spinach, salad, cucumber and mushrooms. To avoid during this stage cereals, legumes and fruits.
The third phase is that of consolidation and serves precisely not to regain the lost weight: this stage is also characterized by the consumption of vegetables and proteins, to which you can add fruit, cheese but also a free meal a week .
Finally, the stabilization phase, which helps maintain weight for the rest of life. It is important to do physical activity for at least 20 minutes a day and to eat protein only once a week.
As has been said, most experts oppose this diet because of the high protein intake. In 2012, Dukan asked to be struck off the order of French doctors.
Dukan Diet | 7 days
Another variant is represented by the Dukan diet in seven days, instead of the clbadic four-phase diet.
A way to lose weight more gradually. The diet is from Monday to Sunday.
On Monday, as in the attack phase, you can consume lean protein – such as lean cuts, chicken, fish and turkey – lean dairy products, eggs and oat bran, as well as tofu and seitan.
On Tuesday, in addition to protein-based foods, it is possible to eat vegetables in large quantities. To avoid legumes, corn and potatoes.
On Wednesday, it is possible to reintroduce fruits by eating a pear, an apple or a peach, or two kiwis, two mandarins or two apricots.
On Thursday, it is possible to eat semi-complete bread or whole wheat, with the other foods described the previous days.
On Fridays of the Dukan Diet, it is also possible to add cheeses, fresh or seasoned, provided they are low in fat.
On Saturdays, starchy foods are reintroduced, such as beans, chick peas or lentils, but also pasta, white rice or boiled potatoes.
Finally, the Sunday is rather free, being able to give a glbad of wine or a dessert.
It is important to remember to do each day at least 20 minutes or half an hour of physical activity, such as a healthy walk.
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