The reason why the French are weak The following diet was created by French physician Pierre Dukan , and is a summary of his book . This book has sold more than 10 million copies . Is translated into 14 languages and published in 32 countries. The diet consists of protein and if you follow the advice end up following you lose a lot of weight and do not ever get them .
Stage No. 1 During the first phase , which can vary from one to seven days , from the following categories , you can eat what you want , without limitation , at any time of the day . Are free and you miks foods as desired. You may eat any from the following list without exception . They are not listed, are prohibited . , So those foods Forget for the moment , as you will soon again .
1 . Meat -Meat (except ribs ) , beef , roasted without oil , no butter , venison .
2 . Internal - kidneys , liver , tongue
3 . All birds , except goose and roses , but every bird without skin .
4 . Lean pork
5 . All fish without fat
6 . All the fruits of the sea
7 . With very little fat bacon ( bacon chicken )
8 . eggs
9 . Fat-free dairy
10 . At least 1.5 liter of water per day
11 . Oats 1 tablespoon half tablespoons per day
12 . 20 minutes a day walking with liability
13 . Extras: Coffee , tea , vinegar , spices , mentos (not lemonade ) , salt , mustard ( a little ) Besides the above mentioned foods , do not eat anything else .
Stage no. 2 Continue to eat all the foods of the first phase and add the following vegetables , live or cooked , without being limited in amount , or combinations moments of the day : Tomatoes , cucumbers , radishes , spinach , asparagus , leek , bean sprouts , cabbage , mushrooms , celery , fennel , eggplant , zucchini, summer squash , peppers , and all green rooms , including chicory . You can add carrots , beets , artichokes , not enough of the latter to eat every meal . These contain a bit more sugar than others . If you are losing weight gradually can use them with moderation , but if you see that you stop the weight loser , then eliminate for awhile . Oats will consume two full tablespoons per day . During Phase 2, will alternate with periods of protein and vegetables , with no vegetables at all periods , until you reach the desired weight . So just choose a day with protein and protein + vegetables a day .
French Dukan diet
2 sauces that you can use to accompany during Phase 2 . Vinegar based sauces
1 tablespoon mustard 5 tablespoons vinegar balm 1 teaspoon corn oil or sunflower Salt and fresh pepper to taste . Connect the all ingredients in a jar . If you like ponds , add at the end of a essence large jar and leaves balm 7-8 . Cover jar and shake to prepare sauce . If you do not like balsam vinegar , use a vinegar other discretion . Yogurt sauce
150 to 220 grams of fat-free yogurt 1 tablespoon mustard little vinegar Salt , pepper , spices to taste . Beat together the yogurt and mustard together until like mayonnaise . Add the vinegar and salt , pepper and spices . Remember: Surely you are not limited in quantity , but do not eat nothing if you're not hungry . Phase 2 has no fixed limits on offshoot . This is the period that lasts , while we have achieved your ideal weight .
Phase No. 3 This is the moment you reach your ideal weight . The duration of this stage depends on the kilos you have lost . If you lost 40 pounds ( 18kg ) multiply by 5 which is equal to 200 days ( 6 months and 20 days ) . So 200 days will keep this stage . Or if you lost 20 pounds ( 9 kg ) , will hold 20 multiplication 5 days equal 100 . So this stage would keep 100 days .
Foods that are allowed
1 . All meals on the stage number 1 .
2 . Vegetables from the stage no.2
3 . 1 fruit per day , except banana grape and cherry
4 . 2 slices of bread a day integral
5 . Leavened foods in week 2
6 . Lamb , roasted pig , or low-fat ham once or twice a week
7 . 2 meals " festive " in weeks . ( Select what food you like, and you take so many goods , but not super exaggeration ) . Advised him food to eat dinner . I can not eat two meals a week allowed within a day . Can eat chips , candy , ice cream , etc. . Remember only twice a week . Eat slowly , and do not eat when reading or watching television . Enjoy these two collation " festive " with calm and excited , as it would add no grams if you follow everything that is advised . For example , if you consume this festive meal Tuesday night , another try at the distance , and not Wednesday morning
8 . One day a week should be the first stage . So one day a week only with protein .
9 . Oats , continues 2 tablespoons per day , except two Fatwa of bread a day that we added .
10 . Make walking or exercise just 30 minutes a day .
Permanent Stabilization Phase No.4 This is the phase that lasts throughout your life . Now you have learned how to eat healthy , and can follow a constant pace . To keep the body life that you have achieved , follow these very simple rules and panegociushme
1 . Consume three tablespoons of oat day
2 . Never use the stairs and elevator
3 . One day a week ( Thursday ) just keep protein a day .
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