What Is Dukan Diet? | Dukan's Diet Recipe
What Is Dukan Diet?
The Dukan diet is a diet invented by a French doctor, Pierre Dukan. It promises fast results that last a lifetime - as long as the instructions are followed exactly. No need to count calories or suffer from hunger!
The Dukan diet is divided into sections:
Step 1
The first stage of the diet is called the attack phase. It is high in protein and low in carbohydrates. The menu includes e.g. veal, beef, poultry, fish and shellfish, egg whites, skimmed milk products and water. The weight is dropping at a tremendous rate, and it encourages you to continue!
Step 2
The attack is followed by a drop phase, which is continued until the target weight is reached. The permitted foods familiar from the first stage are now also accompanied by certain vegetables, such as cucumber, tomato, spinach, asparagus and paprika. The menu includes 72 protein-rich foods as well as 28 different low-carbohydrate vegetables.
On the days of the day, only protein is eaten, followed by protein and vegetables. Alternatively, for example, two protein days and two protein and vegetable days may be kept in the tube.
Step 3
In the third stage of the Dukan diet, equalization, carbohydrates are moderately restored to the diet. Protein Day is celebrated once a week. Pasta can be eaten a maximum of twice a week. Once a day, in addition to the foods of the previous stage, you can enjoy one low-carb fruit, two pieces of wholemeal bread and 40 g of cheese.
The leveling phase also allows for a weekly festive meal, which includes a dessert and a glass of wine if desired. The equalization phase is followed for ten days for every pound dropped: for example, a person who drops 10 pounds follows a diet for just over three months.
The last step of the diet, maintenance, is to be followed for the rest of your life.
All foods are allowed as long as you have a weekly protein day. According to Dukan, this is enough to maintain the achieved target weight
Dukan's Diet In Brief:
A four-stage, high-protein diet with well-defined permitted foods.
There is no limit to the number of meals or portion sizes. There is no need to count calories either. Eat regularly and listen to your body. In this diet you are allowed to eat when you are hungry!
Enjoy oat bran daily. This keeps the stomach functioning.
Don’t skimp on vegetables as they speed up weight loss on protein and vegetable days.
Even if you don’t get excited about sweat exercise, however, exercise every day. Dukan prohibits the use of elevators and encourages the promotion of all forms of daily exercise.
This is not really a traditional diet, but a partial permanent change in lifestyle. The maintenance phase of the diet lasts for the rest of your life.
Dukan diet instructions
1. Getting started
In the initial phase, as much protein as possible is eaten. Vegetables are prohibited.
Duration: 1-10 days
Mandatory exercise: at least 20 minutes of walking daily
Allowed foods: lean meat and chicken, seafood, egg, skimmed and sugar-free dairy products and fish. 1.5 tablespoons of oat bran are eaten every day.
2. Weight loss phase
Protein days alternate with protein-vegetable days.
Duration: according to your goal
Mandatory exercise: 30-60 minutes of walking per day
Allowed dishes: On vegetable days tomato, radish, spinach, leek, green beans, mushrooms, cucumber, asparagus, celery, lettuce, eggplant, peppers and zucchini. Carrots and beets can also be eaten from time to time. Oat bran is eaten 2 tablespoons every day. On protein days, familiar proteins from the initial stage are eaten.
3. Equalization phase
One day a week, only proteins are eaten. On other days, follow the instructions below.
Duration: 10 days per each kilogram dropped
Mandatory exercise: at least 25 minutes of walking per day
Allowed foods: protein, vegetables and oat bran (2 tbsp / day) and one fruit (no banana, grapes or cherries), two pieces of wholemeal bread and 40 g of cheese per day. Carbohydrate foods such as pasta or potatoes can be eaten 1-2 times a week. In addition, 1-2 festive meals per week (dessert or glass of wine).
4. Maintenance phase
One day a week, only proteins are eaten. A protein day ensures that carbohydrates eaten during the week do not accumulate at the waist. On other days, you should still eat sensibly.
Duration: rest of life
Compulsory exercise: Exercise. Never use lifts or escalators again.
Allowed foods: All food allowed. Oatmeal three tablespoons a day.
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Dukan Diet Recipe
There is no need to count calories. Sufficient water should be drunk during the diet. Sugar-free soft drinks are also allowed, but should not be a substitute for clean water. In the morning you can drink coffee or tea.
Attack Phase (duration 1 week)
Days 1, 4 and 7
Breakfast: skim cheese, 1.5 tablespoons oat bran and cinnamon for seasoning.
Lunch: chicken and vegetables.
Dinner: low-fat steak and shrimp.
Days 2 and 5
Breakfast: eggs and 1.5 tablespoons of oat bran.
Lunch: salmon and vegetables.
Dinner: lean pork.
Days 3 and 6
Breakfast: non-fat yoghurt and 1.5 tablespoons of oat bran.
Lunch: veal seasoned to your liking.
Dinner: tofu and shrimp.
Maintenance Phase (1-week sample Diet)
Days 1, 4 and 7
Breakfast: three-egg omelet with tomato slices, mushrooms, or cucumber.
Lunch: grilled chicken, vegetables, and low-fat French sauce. Greek yogurt and 2 tablespoons oat bran.
Dinner: salmon, broccoli, and cauliflower.
Days 2 and 5
Breakfast: low-fat cottage cheese and 2 tablespoons of oat bran.
Lunch: light fish and egg white.
Dinner: lean pork.
Days 3 and 6
Breakfast: low-fat yogurt and 2 tablespoons of oat bran.
Lunch: chicken and vegetables seasoned to your liking.
Dinner: tofu and shrimp.
ORIGINALLY WRITTEN BY - FITNESS YODHA