Atkins diet: phase rotation, menu for each day and for the week
Striping is one of the main phases of the diet Ducane weight loss. This phase is ongoing and clearly executes before the time, until you achieve the basic problem (the approximate result is 1 kilogram per week). Pure protein now begins to alternate with protein and vegetable. That is, with a purely protein diet you are allowed any foods to which you have been able to get used to when the phase of “Attack”. Protein and vegetable days to proteins, you can add ready-made or raw vegetables. But only add, not replace! Eating vegetables, remember about proteins. They are still the basis of the diet.
The second phase of «Alternation» — a menu for the week with the Dukan diet
I hope everyone remembers what the principle of the Dukan diet and what is it? The amazing thing is that the second stage of the diet and has two names – «alternation» and «cruise», you need to alternate days of protein consumption with protein and vegetables. The products can be heat-treated or raw.
Attention: don’t mix starchy foods with vegetables. Potatoes in the second stage can’t help you!
How to rotate menu in the Dukan diet?
Each person decides for himself what system of alternation need to pick up. The guide only on their own preferences and feelings. This can be 1 using 1 – first day of protein foods, on the second day proteins plus vegetables. According to the same scheme 2 2, 3 3 or 5 5.
What this says about the developer of the diet? He recommends that to simplify the life of your body and choose the first method — 1 1.
The second phase
As in the first stage, the number of days required for the «sequence» menu, will depend on the lost pounds. Someone «cruise» will be no more than two weeks, and some will need to work hard and spend on this stage for several months.
Clearly adhering to recommendations and not eating any forbidden foods in your menu, you will soon see the first positive results. Getting into the role of nutrients only raw vegetables and proteins, the body begins to rapidly digest the fats. For the week, you can lose more than 7 pounds. No need to worry when losing excess weight does not go abroad in 3 pounds. It depends on many factors: age, physical activity, overweight and so on.
Sometimes it happens that the transition to the second stage, the weight, on the contrary, ceases to go. No need to be nervous about this. In the initial phase goes weight, which is associated with water and fat. While eating vegetables restores the water balance in the body. It is for this reason the process of weight loss slows down.
Rules of the second stage
All basic requirements are approximately the same as in the first stage, «Attack»:
- Daily 2 tbsp bran;
- Daily 2 liters of water (this includes coffee and tea);
- Dairy products try to consume no more than 900 grams daily. And if there is constipation, go to the wheat bran;
- Half an hour walks every day.
Foods that can be consumed
All of the following vegetables can be consumed without any restrictions. Of course, you don’t need to overeat, especially before bedtime.
Thus, the second phase of the diet Ducane – products that can be used:
- cabbage (cabbage, Brussels sprouts, broccoli, etc.);
- greens sheet;
- the fennel.
Separately it is necessary to mention beets and carrots. It is also possible, but not all the time. Do not abuse them. These vegetables contain a sugar.
Products that are prohibited for use
Under the ban are all foods that contain starch:
- beans (except string);
Note: it is prohibited salads, fill with oil. Instead of butter you can use balsamic vinegar or yogurt. You can also add herbs and garlic.
How to cook vegetables?
Your main task is to make the minimum loss of useful elements during cooking of vegetables. Naturally, fresh vegetables will be the best option. They charge us with energy and contain vitamins. However, they can get bored. The way to do various cooking.
Vegetables can be broiled, steamed, barbecued, boiled and baked. Most importantly – do not fry. All the same applies to cooking meat.
Menu for the week on the stage «alternating» with the Dukan diet
Approximate menu for the week looks like this.
- Breakfast – yogurt, chicken fritters.
- Lunch – tomato soup with seafood, herbal tea.
- The second dinner – yogurt, cottage cheese casserole.
- Dinner – casserole with broccoli and chicken.
- Breakfast – coffee and pancakes.
- Lunch – green tea soup with meatballs.
- Second dinner – yogurt with cheesecakes.
- Dinner – egg casserole made with fish paste.
- Breakfast – coffee, eggs with vegetables.
- Lunch – grilled sea bass with vegetables.
- Second lunch – bran with yogurt.
- Dinner – quiche with egg and spinach.
The fourth day:
- Breakfast – roll with tuna.
- Lunch – fish soup, green tea.
- Second lunch – pancakes with cottage cheese.
- Dinner – baked mussels.
- Breakfast – casserole of vegetables and egg.
- Lunch – green tea, roasted meat.
- Second lunch – bread made from bran and yogurt.
- Dinner – cream cheese and zucchini.
The sixth day:
- Breakfast – diluted juice, scrambled eggs with salmon.
- Lunch – green tea, chicken soup.
- Second lunch – bran with yogurt.
- Dinner – meat patties for a couple.
The seventh day:
- Breakfast – coffee, cottage cheese casserole.
- Dinner – herbal tea, soup of cabbage and broccoli.
- Second lunch – crab cake.
- Dinner – pumpkin pancakes with chicken.
Preferably every day to carry Hiking for half an hour. If there is stop weight loss – one hour each day for five days.
The second phase will be much longer because metabolic protective processes do not allow the body enough to lose weight. Any weight loss for the body is stress and the body, at every opportunity, trying to make a supply of fat. In a week you can lose about 1 kilogram, while in some people this figure will be more, some less. In about a month you can lose about 4-5 pounds.
Women, during premenstrual cycle, no need to worry that they are starting to get better. This is a normal process of the body so as to fluid retention, which can create excess a few pounds.
If you are psychologically difficult is the number of months to stick to a diet, you need to move to a further phase of the diet Dukan «Stabilization». To follow the second stage are those people who have weight loss begins to decrease is 1.2 – 1.8 kg per month.
Women during menopause
Menopause is a pretty heavy moment in the life of any woman. And it can last 15 years at the age of 40. At this time there is significant weight gain, with which a woman is quite difficult to fight, even diet can help.
It’s all due to hormonal imbalance. Fevers can bring women to the point of exhaustion. But there are those brave women who, even in this exhaustion, heroically go to the goal to lose weight and maintain your old weight. Women with hormonal disorders are in a rather difficult situation. It happens so that even at the stage of «Attack» they can’t get rid of excess weight. Therefore it is important to put things «up» in the hormonal background. At this time, it is necessary to consult the gynecologist, he can prescribe you hormonal therapy, taking into account your individual characteristics of the organism. Very often the well-chosen hormones have lead to weight normalization.
Is it difficult to comply with the alternation?
All depends on the motivation and attitude of the original. A great desire to be slender man is promoting the process, and even momentary weakness can not be forced to go the distance. The changed reflection in the mirror, the loss of the first pounds, the compliments, give the ability to stay afloat. But different temptations in the form of celebrations, get-togethers, parties could lead to a situation of «I only have one», and this is a deviation from the diet, reduces its effectiveness. Here, the main himself to pick up and return to the original plan, giving myself an «oath» not to succumb to temptations. The only way to preserve the fruits of your efforts.
When you achieve your ideal weight, don’t do like 80% of the people who did it. Don’t stop! And proceed to further stage of weight loss Dukano.
When you diet Dukan need to be sure to consume plenty of fluids and to eat oat bran. Since at all stages of the diet your allowed amount of oat bran to avoid the appearance of a rather unpleasant syndrome — constipation. In addition to water to quench their thirst allowed regular soda, melted or treated water, unsweetened coffee, unsweetened tea, diet soda.
Daily diet diet alternation, if desired, can be diluted by other, more acceptable for you meals and products. But certainly those products that allows this power system. Since your main goal is to lose unnecessary weight and make your figure look beautiful and slim. Because lose weight sensibly and tastefully. Be sure to follow the state of your body. If you have any ailments, immediately consult your doctor for advice and change your diet for the day. But, as a rule, the Dukan diet is no problem.