Dukan diet
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-Dukanovu diet was developed by French nutritionist and doctor Pierre Dukan about ten years ago , and what 's interesting, the children concerned from the outset became popular ! According to some media reports as many as 1.5 million women of France held its line with the help of a child.
However, the Dukan diet to stay only one "local " diet that did not appear in the English book (the book went on sale in May 2010th year ) and then demonstrated its effectiveness with Hollywood stars and star . In England, the book became an absolute hit, and is located at the top of the bestseller lists in Amazonovoj list of books in the field of dietetics .
Dukan diet - the basics
The diet is based on eating foods visokoproteinskih and all carbon hidradti are rigorously limited - including fruits , starchy vegetables , legumes and whole grains . The emphasis is on the food intake of protein from sources of poor fats such as fish , poultry and dairy products with low fat .
Sam diet consists of four phases:
phase 1
The first phase lasts from one to ten days depending on how much you want to lose weight . Those who are on the diet can expect to lose between 3.5 to 5 pounds in the first 5 days !
During this phase , consume only protein foods , possibly with additives that contain no fat or carbohydrates . These are mainly spices such as vinegar , mustard , salt, natural herbal spices ... Of drinks consumed by all those that contain no calories , including water , coffee, tea and diet soda drinks (but these drinks , however , in limited quantities ) .
Usually during this phase can lead to the bad breath and dry mouth and advised to drink more plain water .
phase 2
At this stage the child - the food is introduced vegetables . Rather, are replaced are the days when you only eat protein meals with days when you add the vegetables . Vegetable varieties suitable for this stage are those that do not contain starch , such as lettuce, spinach, celery , cucumber , tomato ... Vegetables can be eaten raw , steamed or in soup as soup .
This phase is carried out until the desired weight . Usually lose about 1 pound per week .
phase 3
This phase is the maintenance of the results that you have achieved . Continue to be based the diet on protein and vegetables but are allowed some " little things " : portions of fruit and 2 pieces of whole bread daily. In addition to the - allowed one extra portion that contains carbohydrates (but once a week ) and it can be, say, pasta or rice .
At this stage it is also allowed " festive meal" ( eat what you like :) ) that after several weeks of phase 3 can be practiced twice a week.
phase 4
This is the last stage where the child is slowly returning to consuming everything that you like but respecting the rules of phase 3 ( with more freedom in the choice of ingredients ) . Also, it is suggested that at least once a week and eat only protein as the first stage
Dukan diet - recommended foods
Lean veal , lean ham, rabbit , veal, chicken liver , chicken breast meat , turkey , fish , seafood, low-fat yogurt , low fat cheese, skim milk, egg whites , tofu , seitan , greens , onions, herbs and spices , mustard , ketchup ( without sugar ! ) Ovsená bran , coffee, tea, soda drinks dietetski , stevia, artificial sweeteners , sugar-free chewing gum .
Dukan diet - for example diet plan
Following is an example of a meal for the day when you eat protein and vegetables (Phase 2):
breakfast
200 g low-fat cheese
Thin slices of roast turkey
coffee or tea with skimmed milk and sweetener
Morning snack
120g low-fat yogurt
lunch
tuna with three kinds of peppers
stuffed mushrooms
Muffin oat flakes
Afternoon snack
1 slice of ham
Pancakes with Ovsená bran ( 2 tablespoons )
dinner
beef Sausage
vegetable soup
dessert
Recommendations for exercise
Exercise is one of the essential components and the Dukan diet does not allow the bed and hitting ( or delay ) . But , thankfully - just a 20-minute brisk walk daily in Stage 1 and 30 minutes in stage 2 to meet this requirement .
Dukan diet - arguments for its implementation
Quick initial results that increase motivation
Does not require counting calories
Includes options for vegetarians
The book includes a complete meal plans and recipes
In the final stage , " festive meal" psychological help to increase respect for food.
Dukan diet - arguments for its implementation NE
Very restrictive and requires elimination of many healthy food groups : fruits, grains , legumes , nuts ...
Individuals following this diet does not feel good because of the lack of carbohydrates (fatigue and bad moods )
A good number of these children experienced practitioners and serious health problems such as constipation , headache, bad breath ... the result of a diet
Not suitable for people with health problems ( especially gout , high cholesterol , kidney disease, eating disorders )
It appears so far - probably because of the limited food choices , especially for those who do not really like to eat animal products
Encourages the consumption of sweeteners and beverage type diet soda
conclusion
Dukan diet is an extreme approach , with an emphasis on protein with little fat. Practitioners can expect to really lose weight following this program but also that they will be the weight back after returning to a normal diet.
-Dukanovu diet was developed by French nutritionist and doctor Pierre Dukan about ten years ago , and what 's interesting, the children concerned from the outset became popular ! According to some media reports as many as 1.5 million women of France held its line with the help of a child.
However, the Dukan diet to stay only one "local " diet that did not appear in the English book (the book went on sale in May 2010th year ) and then demonstrated its effectiveness with Hollywood stars and star . In England, the book became an absolute hit, and is located at the top of the bestseller lists in Amazonovoj list of books in the field of dietetics .
Dukan diet - the basics
The diet is based on eating foods visokoproteinskih and all carbon hidradti are rigorously limited - including fruits , starchy vegetables , legumes and whole grains . The emphasis is on the food intake of protein from sources of poor fats such as fish , poultry and dairy products with low fat .
Sam diet consists of four phases:
phase 1
The first phase lasts from one to ten days depending on how much you want to lose weight . Those who are on the diet can expect to lose between 3.5 to 5 pounds in the first 5 days !
During this phase , consume only protein foods , possibly with additives that contain no fat or carbohydrates . These are mainly spices such as vinegar , mustard , salt, natural herbal spices ... Of drinks consumed by all those that contain no calories , including water , coffee, tea and diet soda drinks (but these drinks , however , in limited quantities ) .
Usually during this phase can lead to the bad breath and dry mouth and advised to drink more plain water .
phase 2
At this stage the child - the food is introduced vegetables . Rather, are replaced are the days when you only eat protein meals with days when you add the vegetables . Vegetable varieties suitable for this stage are those that do not contain starch , such as lettuce, spinach, celery , cucumber , tomato ... Vegetables can be eaten raw , steamed or in soup as soup .
This phase is carried out until the desired weight . Usually lose about 1 pound per week .
phase 3
This phase is the maintenance of the results that you have achieved . Continue to be based the diet on protein and vegetables but are allowed some " little things " : portions of fruit and 2 pieces of whole bread daily. In addition to the - allowed one extra portion that contains carbohydrates (but once a week ) and it can be, say, pasta or rice .
At this stage it is also allowed " festive meal" ( eat what you like :) ) that after several weeks of phase 3 can be practiced twice a week.
phase 4
This is the last stage where the child is slowly returning to consuming everything that you like but respecting the rules of phase 3 ( with more freedom in the choice of ingredients ) . Also, it is suggested that at least once a week and eat only protein as the first stage
Dukan diet - recommended foods
Lean veal , lean ham, rabbit , veal, chicken liver , chicken breast meat , turkey , fish , seafood, low-fat yogurt , low fat cheese, skim milk, egg whites , tofu , seitan , greens , onions, herbs and spices , mustard , ketchup ( without sugar ! ) Ovsená bran , coffee, tea, soda drinks dietetski , stevia, artificial sweeteners , sugar-free chewing gum .
Dukan diet - for example diet plan
Following is an example of a meal for the day when you eat protein and vegetables (Phase 2):
breakfast
200 g low-fat cheese
Thin slices of roast turkey
coffee or tea with skimmed milk and sweetener
Morning snack
120g low-fat yogurt
lunch
tuna with three kinds of peppers
stuffed mushrooms
Muffin oat flakes
Afternoon snack
1 slice of ham
Pancakes with Ovsená bran ( 2 tablespoons )
dinner
beef Sausage
vegetable soup
dessert
Recommendations for exercise
Exercise is one of the essential components and the Dukan diet does not allow the bed and hitting ( or delay ) . But , thankfully - just a 20-minute brisk walk daily in Stage 1 and 30 minutes in stage 2 to meet this requirement .
Dukan diet - arguments for its implementation
Quick initial results that increase motivation
Does not require counting calories
Includes options for vegetarians
The book includes a complete meal plans and recipes
In the final stage , " festive meal" psychological help to increase respect for food.
Dukan diet - arguments for its implementation NE
Very restrictive and requires elimination of many healthy food groups : fruits, grains , legumes , nuts ...
Individuals following this diet does not feel good because of the lack of carbohydrates (fatigue and bad moods )
A good number of these children experienced practitioners and serious health problems such as constipation , headache, bad breath ... the result of a diet
Not suitable for people with health problems ( especially gout , high cholesterol , kidney disease, eating disorders )
It appears so far - probably because of the limited food choices , especially for those who do not really like to eat animal products
Encourages the consumption of sweeteners and beverage type diet soda
conclusion
Dukan diet is an extreme approach , with an emphasis on protein with little fat. Practitioners can expect to really lose weight following this program but also that they will be the weight back after returning to a normal diet.
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