The Dukan Diet has been in recent years one of the most popular diets and known to the world. Loved and criticized by many, it is famous for having brought the physical form of successful people such as Jennifer Lopez and Gisele Bundchen. It is named after its creator, French nutritionist Pierre Dukan.
The official website of the Dukan Diet is as follows: http://www.dietadukan.it/index.php .
According to Dukan, you can lose weight naturally, but only by returning to feed on simple foods – protein and vegetables – such as those that were used by primitive men. It is 100 foods, 72 of them coming from the animal world and 28 from that plant. The simplest thing is that these foods you can eat "at will".
The Dukan Diet is based on four phases and five meals a day.
The first phase is the "attack". At this stage they are only permitted compound feed from pure protein, such as fish, white meat, but also yogurt "at will." And 'you need every day to drink 1.5 liters of water daily low salt, also alternatively teas. Recall that proteins also can choose from the 72 permitted foods, all exclusively from the animal world.
The second step is to "cruise", which leads directly to the Right Weight, fundamental concept of the Dukan method, which consists in weight which, based on the history of the individual, should be maintained over time. In this phase, the diet involves alternating days during which they are allowed only pure proteins (PP days) and days when you can eat, along with the pure protein, 28 vegetables also permitted by the Dukan program (PV days).
The last phase is the "stabilization", which must be maintained throughout life. At this stage, in addition to the indispensable physical activity, there are only three basic rules to follow: keep one day a week where you only and only eat the pure protein (Dukan suggests Thursday), avoid simple sugars and sweets and then eat 3 tablespoons per day of oat bran.
Here is the official list of 100 foods allowed in the Dukan Diet.
Lean meat: dried beef, roast beef, beef steak, horse steak, sirloin steak, beef fillet, rump, escalope of veal, rib of beef, veal liver, kidney veal, beef tongue, cooked ham defatted, rabbit, venison, guinea fowl, chicken, turkey, chicken ham and turkey, chicken liver, rooster, quail, ostrich.
Fish: trout, mullet, tuna and canned tuna in brine, mullet, grouper, snapper, cod, hake, sea bream, swordfish, salmon, haddock, halibut, dab, emperor fish, sea bass or sea bass, sole, sardines, mackerel , monkfish, race, turbot, monkfish, surimi. <br /> The seafood: octopus, clams, sea urchin, lobster, lobster, oysters, scallops, mussels, squid, crab, shrimp, cuttlefish, shrimp, heart of the sea.
Plant proteins: tofu, seitan.
The fat dairy products: low-fat yogurt natural, skim milk, low-fat cottage cheese, 5% fat cottage cheese, cream cheese 0.2%, low-fat cottage cheese.
Vegetables (permitted in Phase Cruise): fennel, green beans, mushrooms, asparagus, broccoli, cauliflower, cabbage and Brussels sprouts, beets, kohlrabi, rhubarb, carrots, artichokes, cucumbers, onion, leek, celery, tomato, pepper, radish, lettuce, endive, lettuce salad, eggplant, spinach, zucchini, pumpkin, soy, palm heart.
Among the 100 food there is also a unique tuber of Asian origin, the Konjac is converted into an edible type shirataki (noodles, vermicelli, noodles) and is virtually free of calories.
Olive oil (only 1 teaspoon daily) is permitted as of the Cruise Phase, for his contribution polyphenols and vitamin E, both substances with antioxidant properties.
Example of a valid menu for each of the four phases of the Dukan Diet
Phase Attack: At breakfast: tea or coffee, yogurt natural, oat bran. By midmorning, chosen from: skim milk, dried beef, a slice of fresh low-fat cheese, ham fat. At lunch, choice of: chicken breast or turkey breast grilled, steamed sole, baked sea bream, any lean fish poached or baked, eggs, seafood. A snack: yogurt, ham fat, cottage cheese or lean cottage cheese. At dinner, at lunch. Yogurt with oat bran are always permitted.
Cro phaseciera: the eating pattern is the same as the Attack Phase, adding, every other day, the planned vegetables.
Consolidation phase: compared to the previous scheme, it is expected the inclusion of bread, pasta and rice, as long as whole, in two days a week. We have to remember to set one day a week in which the menu will again be sunny pure protein (as in the Attack Phase).
Stabilization phase: 1) remember to add to your diet every day 3 tablespoons of oat bran; 2) keep one day a week where you eat only protein as well (as in the Attack Phase); 3) Avoid or limit sugar and sweets.
The Dukan Diet is one of the ketogenic and high-protein diets, so you need to keep in mind that it is contraindicated for those with diseases such as liver and / or kidney failure, as well as for those who have high levels of uric acid and / or blood urea nitrogen in the blood . Like all ketogenic diets it is contraindicated for diabetics.
The advice is to follow this diet under medical supervision and always take plenty of water, at least 1.5 liters per day which should be increased to at least 2 liters in the attack phase and still on days with sunshine pure protein.
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