Taken from www.midiariodukan.com
I do not know if you know that there is a "mini" version losses 2 or 3 kilos (mainly due to excesses at Christmas, summer, parties ...) reducing to seven days the duration of the "diet" and might be help in some cases.
I leave a summary:
Day 1: Consumption of protein at will. Meat, fish, eggs ...
Day 2: Protein + "green" Vegetables; eg broccoli, green beans, spinach ..
Day 3: Same as day 2 + 1 piece of fruit
Day 4: Same as day 3 + 2 slices of bread
Day 5: Same as day 4 + 40 grams of cheese
Day 6: Same as Day + 5 200 grams of rice, potatoes or pasta
Day 7: Food gala. You can make one meal free gala, provided not repeat any dish and take a serving of dessert (or cheese)
Mandatory daily physical activity, the first on 10 minutes brisk walk and work up to 20 minutes a day (and keep that habit the rest of our lives !!> _ <)
Sample menu for a week
In most dishes I left the link ^ _ ^ just press to access the recipe
MONDAY (proteins)
Breakfast : Coffee or tea, boiled egg, fresh cheese 0%, bran bread made with 1.5 tablespoons of oat bran
Food: Smoked salmon rolls , chicken breast grilled, fresh cheese 0%
Dinner: spicy prawns , fillet of beef grilled, Natural yogurt 0%
+ 10 minutes of brisk march
TUESDAY (proteins + "green" vegetables)
Breakfast : Coffee or tea, boiled egg, fresh cheese 0%, bran bread made with 1.5 tablespoons of oat bran
Food: Lettuce salad and cooked shrimp, spinach egg , custard or custard agar agar
Dinner: Cucumber salad, steamed hake with tomato, yogurt 0%
+ 12 minutes of brisk march
WEDNESDAY (a fruit is added)
Breakfast : Coffee or tea, clear and tortilla turkey breast, 1 or 2 natural yoghurt 0% bran bread made with 1.5 tablespoons of oat bran
Food: Tortilla cauliflower , chicken livers grilled, one Kiwi
Dinner: salad of tomatoes, cod Papillote , Natural yogurt 0%
+ 14 minutes of brisk march
THURSDAY (2 slices of bread are added)
Breakfast : Coffee or tea, 2 slices of bread , cheese spread 0%
Food: cucumber gazpacho, grilled fresh tuna, pineapple (1 serving)
Dinner: Grilled vegetables , baked chicken (skinless) with mushrooms, yogurt 0%
+ 1.5 tablespoons of oat bran
+ 16 minutes of brisk march
FRIDAY (add 40 grams of cheese, avoiding fermented paste)
Breakfast : Coffee or tea, 2 slices of bread , cheese spread 0%
Lunch: Green bean salad, grilled salmon, cottage cheese 0%
Supper: mussels in sauce , stuffed eggplant (instead of low-fat cheese 40grs add cheese), Middle handle
+ 1.5 tablespoons of oat bran
+ 18 minutes of rapid traverse
SATURDAY (add 200 grams of pasta)
Breakfast : Coffee or tea, boiled egg, 2 slices whole wheat bread, fresh cheese 0%
Food: Turkey breast grilled, 200grs of cooked pasta (about 70grs dry), 40 grams of cheese,baked apple with cinnamon (no sugar)
Dinner: Tuna Pate , bran bread made with 1.5 tablespoons of oat bran, bean sprouts tortilla, fresh cheese 0%
+ 20 minutes of brisk march
SUNDAY
Breakfast : Coffee or tea, 2 slices of bread, 1 or 2 natural yoghurt 0%, half a grapefruit
Lunch: starter, main course and dessert free without repeating, and a glass of wine (optional)
Dinner: Cream of carrots , lemon chicken breasts, Natural yogurt 0%
+ 1.5 tablespoons of oat bran
+ 20 minutes of brisk march
Sources:
- http://www.topsante.com/ (1)
- http://www.topsante.com/ (2)
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