More than 35 years ago, the French therapist Pierre Dukan has developed the author's power system that helps in rapid levity.Over the years, the diet has gained good-poster popularity in France and around the world.
Basic principles of Dukan diet
Ducanska diet is a successful symbiosis of scientific approach and practical experience, adapted to take into account the urgent needs and psychology of people with surplus weight.Losing weight occurs due to the exclusion of fat and fast carbohydrates.At the same time, proteins that form the basis of the diet completely do not absorb the body.This electric power system easily adapts to the needs and way of life of a particular person.To everyone who decided to lose quickly and forever, Pierre Ducan strongly advises:
- Eat mainly low protein products.
- Drink at least 1.5 liters of liquid a day.
- They regularly take oatmeal from food.
- Eat according to the scheme that includes 4 phases: "attack", "alternation", "consolidation" and "stabilization".
- Get used to physical effort, at least 20 minutes of fast walking a day.
According to Pierre Dukan, protein products should overcome in the diet of men and women who want to lose weight.At the same time, fats and carbohydrates cut to the minimum.As low protein sources are recommended:
- beef;
- veal;
- cover;
- rabbit meat;
- Oily and skinny varieties (including smoked and preserved in their own juice);
- Seafood and crustacean rods;
- Chicken and tower without leather;
- Egg protein and serum;
- Liberal products with low dairy products;
- Lenten ham with fat content of 2 to 4%;
- Chicken eggs and quail.
Many hardly decide to switch to protein nutrition, rightly fearing possible health problems.However, the side effects of the Ducan's diet can be avoided successfully if you have a sufficient amount of liquid: at least 1.5 liters per day.This includes not only simple and mineral water, but also coffee, green and black tea, drinks qikoria, herbal decoding and compot from the coji berry.As well as a foodstay and pepsi.
The OAT Bran is a grain shell, and the previously product was considered almost useless.But the French therapist managed to use an oatman's properties in favor of losing weight.This is a necessary component of Ducan's diet.This product complements the lack of rough fiber and reduces the amount of nutrients with absorbed food.OAT Bran:
- make a sense of satiety;
- tie cholesterol;
- contribute to reducing blood pressure and blood sugar;
- slow down the absorption of fast carbohydrates;
- Clean the body toxin;
- Normalize digestion.
In addition, the soil peels sheep becomes a low substitute for the usual bread and porridge.The OAT Bran depending on the diet phase, used in the amount of 1.5 to 3 tablespoons.You can eat bran, drinking water, mix with yogurt, use as an ingredient cake or baking Dukan.
DYUKAN DIET: Permitted and prohibited products
In order to lose weight on this electricity system, it is necessary to exclude greasy products and main sources of carbohydrates from the diet.This:
- Fatty varieties of meat;
- Gush and duck flesh;
- butter;
- Dairy products with fat content in more than 1.5%;
- Cereals and legumes;
- bread and pastries;
- Fruits and nuts;
- Honey, sugar and confectionery.
If the Ducanov diet appears to offer an extremely thin menu, then it is not like that.Depending on the stage, the following products in almost unlimited quantities can be consumed:
| Produces animal origin | Beef of Fat Layer, Veal, Puritine, Chicken, Rabbit, Basket, Humin and Puritine, Eggs, Offic, Egg and Serum Protein |
| Sources of plant protein | Shirataki mushrooms and noodles |
| Fish and seafood | Cod, Pollock, Crabs, Squid, Mussels, Shrimp, Crustaceans, Sea Pad, Tilapia, Picks, Hek, Mackerel, Harring, Salmon, Tuna |
| Vegetables | Broccoli, colored and white cabbage, eggplant, flasks, dill, parsley, rubula, kolrabi, tomato, paprika, celery, green beans, cucumbers, spinach, leaf salad.Said, say, Jerusalem artichokes and carrots - only in the morning. |
| Dairy products with fat content 0% | Cottage, milk, kefir, yogurt without adding sugar, melting cheese |
On "attack" and all subsequent stages, meat, fish and eggs can be cooked, baked and fried without adding oil.Low starch vegetables should be consumed raw, steaming or steam.
The Dutran Ducan Algorithm provides an impressive list of permissible additives.This helps to diversify the menu and thus protect against failures.If you are using them, you can feel like an eminent chef, cook beautiful dishes and easily lose weight.
So, which additives are allowed on Ducan's diet?This:
- Sucrone with content zero calories;
- Oat Bran;
- wheat and riot bran ─ no more than 1 tablespoons per day;
- flavors and essences;
- Tough milk;
- Cocoa with fat content no more than 2%;
- mustard and soy sauce without sugar composed;
- Corn starch (within 20 g);
- Tomato paste;
- Plants and spices;
- Balsamic vinegar;
- gelatin;
- sesame, chia and flax seeds;
- ginger root;
- Cornishons, lemon and bow;
- Vegetable oils ─ starting from the stage of "alternation";
- sugar without sugar with pieces of fruit ─ up to 2 jigs per day;
- Gerja Bobice.Allowed from the "attack" phase.
It's time to continue the attack, enjoy a cruise or reap the fruits of work: depends on an offensive plan for overweight
The ducanska diet consists of four phases or phases, with a certain set of products and durations, which must be calculated individually.
| Phase | Which products can be consumed | Duration, day | Loss of weight, kg |
| "Attack" | Only proteins.Carbohydrates are completely excluded.Through "attack", 1.5 tablespoons are included in the daily diet.l.ovs | From 2 to 10 | From 3 to 15 |
| "Alternation" ("cruise") | Alternately from purely protein (CHO) and protein days of herbal (BO).Protein products and non-unctri -sailing vegetables are allowed, plus 2 tbsp.l.ovs | To the right weight | From 1 per week |
| "Consolidation" ("Consolidation") | The diet consists of protein products and vegetables.Added one part of the fruit daily, 2 slices of dams or cereals, 40 grams of cheese.It is also necessary to observe 1 clean protein day per week and take 2 teaspoons every day.l.Oat Bran.You can organize 2 merits or dinner a week | Calculated by formula: 10 x for the number of weight lost | |
| "Stabilization" | You can eat in carbohydrates 6 times a week.Every day it is necessary to use an oatman in the amount of 3 tbsp.Observe 1 clean protein day of the week. | Life |
Stage "Attack": Duration and menu for a week
"Attack" ─ This is a stage with quite solid constraints.But this period is easy to pass, because at the beginning of the road Dukanovac, he accompanied by high motivation for weight loss.In addition, this phase does not last long.The duration of "attack" depends on the number of weight you plan to reset:
- up to 5 kg ─ enough 1 day "attack";
- up to 10 kg ─ no more than 3 days;
- from 10 to 20 kg ─ 5 days;
- More than 20 kg ─ from 7 to 10 days.
A significant weight loss on the "attack" stimulates a person continues to comply with the selected electricity system.
Stage "Attack": To me for a week
| Day | Eat food | Dish |
| Monday | Breakfast | Cottage, tea |
| Lunch | Several slices of turkey | |
| Dinner | Beef steak | |
| Afternoon snack | Cooked eggs with mayonnaise | |
| Dinner | Grill Fish, 200g Yogurt | |
| Tuesday | Breakfast | A cake from an oatman, ham from Turkey |
| Lunch | Yogurt | |
| Dinner | Chicken chops | |
| Afternoon snack | Ice cream on Ducan | |
| Dinner | Krewed Rabbit | |
| Wednesday | Breakfast | Yogurt, coffee |
| Lunch | Cooked eggs with mayonnaise | |
| Dinner | Baked cod | |
| Afternoon snack | Cottage with parsley | |
| Dinner | Chicken liver cassel and stonem | |
| Thursday | Breakfast | Cooked eggs |
| Lunch | Oatmeal cake | |
| Dinner | Chicken legs | |
| Afternoon snack | Yogurt | |
| Dinner | Chicken fillet stuffed with ham and cottage | |
| Friday | Breakfast | Oatmeal with yogurt |
| Lunch | Cottage | |
| Dinner | Fragrant chicken breast | |
| Afternoon snack | Turkey slice | |
| Dinner | Muffins from the milk | |
| Saturday | Breakfast | Syrniki |
| Lunch | Yogurt | |
| Dinner | Cooked chicken liver | |
| Afternoon snack | Cooked eggs | |
| Dinner | Krewed Rabbit | |
| Sunday | Breakfast | Cheese casserol |
| Lunch | A baked turkey slice | |
| Dinner | Curiny is off | |
| Afternoon snack | Yogurt | |
| Dinner | Cooked fish, 200g Cottage cheese |
Recipes for the "attack" phase
Oatmeal
- 1.5 Tbsp.teaspoons of oat branches;
- 1 chicken egg or 1 protein;
- 1.5 Tbsp.spoons of soft cottage or yogurt;
- Salt or sucriner to taste.
Mix the ingredients thoroughly.Form small cakes.Bake in a bowl with an antique coating.
Dukan Cheesecakes
- 100 g of cereal cheese;
- 1 egg;
- 2 tbsp.teaspoons of oat branches;
- 2 tbsp.teaspoons of yogurt;
- 1/2 teaspoon of pastry powder;
- Vanillin, a scrutor to taste.
Disconnect the egg protein.Yolk, yogurt, cottage, bran, powder for pastries, sucriner and vanilla mix.Beat protein on a strong foam, insert carefully in the dough.Warm a pan with a teflon coating and fry cheeses to pink crust.
Chicken chops
- 600 g File chicken breast;
- 1 under Chili pepper;
- 2 tbsp.teaspoons of soy sauce;
- 2 garlic cherry;
- Person green;
- Salt.
Rinse the chicken fillet and seclect with a tiny with a sharp knife.Great garlic, add to minced meat.Clean the chili and cut.The season of ground meat with salt, add garlic, chili pepper, soy sauce and chopped parsley.Mix all thoroughly.Wipe the heated pan with paper towels with falling vegetable oil.Put chicken minced meat with a spoon, fry 3 minutes on each side.
Baked cod
- 500 g File Cod;
- Packing of the Saboj cottage;
- 1 teaspoon of mustard;
- 2 small bulbs;
- Juice 1 lemon;
- Black pepper and salt to taste.
Squeeze lemon juice.Fine chop on a bow, mix with lemon juice.Enter a cottage, mustard, pepper and salt in the mixture.Cover the baking dish or baking dish.Put File Cod on a layer of foil.Distribute the cottage Gorhic sauce on top.Cover the foil list, fix the edges.Heat the oven at 180 ° C. Cook a container in 25 minutes.
Fragrant chicken breast
- 1000 g of breast chicken fillet;
- 2 tbsp.teaspoons of soy sauce;
- 1 head of garlic;
- 1/2 packet cottage with a fat content of 0%;
- 1 teaspoon of mustard;
- Paprika and salt per taste.
Wash and dry chicken chicken chicken fillet.Do deep cuts in the meat.Clean the garlic.Share each cliff into three parts.Back chests with garlic.Place the prepared fillet in silicone form.Distribute soy sauce meat.Salt cottage, mix with pepper and mustard.Pour meat with the resulting mixture.Place the shape in the oven, previously heated at 180 ° C.55 minutes.Then increase the temperature at 220 ° C and prepare another 10 minutes.
Chicken liver cassel and stonem
- 500 g Chicken liver;
- 2 tbsp.teaspoons of oat branches;
- 2 chicken eggs;
- 1/2 cup of yogurt;
- Salt and spices for taste.
Wash, clean from movies.Boil while soft (about 15 minutes).Cool.Pierce all the ingredients with a blonde until smooth.Transfer the mixture into the refractory shape, bake for 15 minutes at 180 ° C.
Chicken fillet stuffed with ham and cottage
- 1 chicken breasts large chicken;
- 2 tbsp.Spoons Paste Tomato;
- Packing of the Saboj cottage;
- 1 tablespoon.spoon of lemon juice;
- 2 garlic cherry;
- 70 g hoves with fat content to 4%;
- Salt and spices for taste.
Separate the breast from the bone, remove the skin.Cut a file without a row of edge and expand, like a book.Fillets put a little, fat with lemon juice and put in the refrigerator half an hour.Grind Berlic, mixture with cottage and paste by tomato, season with salt and spices.Tell the ham straps.Lubricate the fillet with the cottage, then put the chopped ham.Turn the fillet in the roll, bend of culinary threads.Bake a container in 30 minutes at a temperature of 200 ° C, remove the thread from the reel before serving.
Ice cream on Ducan
- 300 g of soft cottage or yogurt;
- 1 cup of milk;
- 20 g of gelatin;
- 1 teaspoon of soluble coffee;
- Cinnamon and sugar - the taste.
Dip gelatin in cold milk for half an hour.Then heat the mixture in a water bath until Gelatin is scattered.Add a Skrotor, cinnamon, soluble coffee.Beat cottage or yogurt, obstruct the mixture of gelatin-coffee.He won the white again.Pour mass into silicone molds.Put in the freezer.
Mayonnaise on the Dučanka
- 1 teaspoon of mustard;
- 1 teaspoon of olive oil;
- 2 egg yolks;
- 1 tablespoon.spoon of lemon juice;
- 250 g of weak soft cottage;
- Sugar -Bubitutter and salt to taste.
Beat yolks with a mixer or whisk, gradually add mustard, salt and salt.Beating, add a cottage, and then enter olive oil with a thin stream.And finally, add lemon juice.
Stage "cruise": squirrel-sweet change to achieve perfect weight
The "Cruise" phase is the most important phase in Ducan's diet, consists in changing protein-vegetables and purely protein days.This is for that period that is the main weight loss is responsible.Pierre Ducan recommends compliance with ratio 1 bo and 1 cb.
For the week for the "alternation" phase menu
| Day | Eat food | Dish |
| Monday Bo | Breakfast | A cake from oat soft and paste tuna |
| Lunch | Herbal cut, cottage | |
| Dinner | Turkish chops, herbal salad with yogurt overflow | |
| Afternoon snack | Tuna in his juice, fresh cucumber | |
| Dinner | Stuffed flask | |
| Tuesday chb | Breakfast | Cotap from the cottage and chicken ham |
| Lunch | A piece of meat bread | |
| Dinner | Chicken soup with star | |
| Afternoon snack | Cottages and cottages of pastries | |
| Dinner | White fish | |
| Wednesday bo | Breakfast | Ovarian glazing, a piece of smoked salmon and vegetables |
| Lunch | Cuccumber roll, cottage and shrimp | |
| Dinner | The calf is hot | |
| Afternoon snack | Wrap from ham, cottage and vegetables | |
| Dinner | Stuffed peppers | |
| Thursday chb | Breakfast | Omelet with tuna |
| Lunch | Yogurt | |
| Dinner | Fish soup | |
| Afternoon snack | Cottage Jelly | |
| Dinner | Turkey has been piried in Jorgurt | |
| Friday bo | Breakfast | Chicken cakes, fresh cucumber |
| Lunch | Oatmeal | |
| Dinner | Pihana beef, vegetable stew | |
| Afternoon snack | Listen Salads roll with a cottage | |
| Dinner | Khuritsa Jelly | |
| Saturday chb | Breakfast | Wall ham with soft cottages and greenery |
| Lunch | Cheese casserol | |
| Dinner | Okrushka on a kefir without adding vegetables | |
| Afternoon snack | Yogurt | |
| Dinner | Roast finishing | |
| Sunday bo | Breakfast | Oatmeal cake with homemade liver paste |
| Lunch | Muffins from the cottage, kukuruz starch and smoked chicken | |
| Dinner | Cvecka on Kefir | |
| Afternoon snack | Stalk celery sticks with jorgort sauce - transferred to sauce | |
| Dinner | Kurin Nuggets in Pannia from Oat Dam, cucumber salads and tomatoes |
Recipes for the "Alternation" phase
Okrushka on Kefir
- 0.5 liters of skim kefir;
- 0.5 mugs of mineral water;
- 2 pieces of chicken low ham;
- 1 fresh cucumber;
- 2 cooked eggs;
- 4 radishes;
- 1 teaspoon of vinegar;
- parsley;
- black pepper;
- Salt.
Resolve Rotvic.Chicken ham, cucumber, eggs and greenery cuts on cubes.Chop parsley.Assemble the ingredients in the appropriate container, pull the kefir mixed with mineral water.Add pepper and vinegar, salt.
Chicken soup with star
- 1 liter of water;
- 400 g of chicken fillet;
- 1 egg;
- 1.5 Tbsp.teaspoons of oat branches;
- 1 small bulb;
- a small package of green ports and dill;
- Salt.
Cook chicken fillet for 20 minutes.Get out of the meat, cut into small cubes and put her back in the broth.Finely chop green and onions, pour into a powder with broth.Salt.Pour raw egg in boiling broth.Cook for 5 minutes, add Zob Bran and chopped koper.Remove the soup from the fire.
Fish soup
- 1 liter of water;
- 2 tuna banks in their own juice;
- A small bunch of copies;
- A sheet of salt and bay.
Hot water, salt.Open jars with tuna, just fork fish with a fork.Fine chop on the bow.Place the bow in boiling water, add a sheet of bay.Cook 3 minutes, then expose great fish.Cook for 5 minutes, finally add a fine chopped koper.
Chicken grill pickling in yogurt
- 500 g File chicken breast;
- 250 g yogurt with content zero calories;
- 1 teaspoon of peppers;
- 1 teaspoon of Ritter Ginger;
- 1 clove of garlic;
- Red pepper on top of knife;
- Salt to taste.
Cut chicken fillet into pieces of the same size.Poultry meat is marinated in a mixture of yogurt, salt and spices.After 3 hours, swallow meat on wooden skewers.Cook on the grill or in oven to readiness.
Baked chicken hips
- half -finger from the skim cottage;
- 3 chicken thighs (you can use legs);
- 1 average bulb;
- 50 g of parsley;
- half a strip;
- salt;
- Black pepper.
Remove the skin from the hips.Online and green onions, parsley finely.Mix with the cottage, salt and pepper.On the prepared thighs, make deep reapons.Complete the cutting cuts with cheese, cover your hips to the remains of the mixture and wrap them in foil.Place the container in the oven, heated at 200 ° C and bake for 45 minutes.
Khuritsa Jelly
- 3 liters of water;
- 1 average chicken;
- 30 g gelatin;
- 2 eggs;
- 1 head head on his head;
- 2 leaves leaves;
- 2 garlic cherry;
- Allspice;
- Salt.
Remove the skin from the chicken.Pour the water and cook over a little heat.Remove the foam.Add peeled onions, garlic, salt and pepper to soup.Cook an hour, then add a sheet of bidding, let the boil for 5 minutes and turn off the gas.Cool the chicken.Disconnect the meat from the bones and cut into small pieces.Dilute the gelatin in 2 glasses of cold water.After swelling, warm up in a water bath and cool.Hot eggs.Clean, cut in half and put in a bowl, put chicken meat on top.Tense 1.5 liters, mix with prepared gelatin.Heat a boil without boiling and pour chicken meat.Place a dish with dishes in the refrigerator while completely hardened.
Stage "Consolidation": Attaching the obtained results
When the perfect weight is achieved, there is a strong temptation for a laurel vacation and return to previous food habits.But time couldn't relax yet.The achieved results must be fixed to prevent return to the original body weight.
During the third phase of the diet, carbohydrates and fatty products are added.This means that in addition to protein and vegetables, fruits and berries appear in the menu in the amount of one part (except for banana, cherries and grapes).
You can eat both pork, 2 slices of dams or cereals and 40 g cheeses a day.In addition, at this stage, ducanovine can cuddle with 1 part of starch products and 1 festive meal per week in the first half of "consolidation".And 2 parts of starch products and 2 formal meals per week in the second half of this phase.
Like starch -Contaneous products, you can use pasta, cereals, lenses, potatoes.In order to not give won positions, it is necessary to leave 1 clean protein day of the week.
Weekly phase menu "Consolidation"
| Day | Eat food | Dish |
| Monday | Breakfast | Oatmeal with milk-shaped dam |
| Lunch | Cerebles and cheese sandwich | |
| Dinner | Okrushka on Kefir | |
| Afternoon snack | Apple | |
| Dinner | Fresh vegetable fish chops and salad | |
| Tuesday | Breakfast | House sausages and porridge from oat |
| Lunch | Orange | |
| Dinner | Fish soup | |
| Afternoon snack | Yogurt | |
| Dinner | Chicken barbecue, grill Vegetables | |
| Wednesday | Breakfast | Cheese casserol |
| Lunch | Grapefruit | |
| Dinner | Pihana beef with ginger | |
| Afternoon snack | Cottage | |
| Dinner | Warm salad with chicken and green beans | |
| Thursday chb | Breakfast | Omelet in the package |
| Lunch | Cottages and cottages of pastries | |
| Dinner | Chicken soup with star | |
| Afternoon snack | Curricular wants with cocoa | |
| Dinner | Baked cod | |
| Friday | Breakfast | Oat Dam pancakes, a cottage with Skrotor |
| Lunch | Chicken cakes, slices of vegetables | |
| Dinner | Mushroom soup | |
| Afternoon snack | Pear | |
| Dinner | A festive meal | |
| Saturday | Breakfast | Eggs, alcoholic salmon, cut bread |
| Lunch | Cheese muffins with ham | |
| Dinner | Cakamed Karfiola Soup | |
| Afternoon snack | Berry Jelly | |
| Dinner | Roasted pork, oat bran cake | |
| Sunday | Breakfast | Syrniki |
| Lunch | A cup of fresh berries | |
| Dinner | Borsch | |
| Afternoon snack | Protein cocktail | |
| Dinner | Chicken with nose sauce, fresh vegetables |
Fourth phase ─ Final weight stabilization
Most of those who tried at least one diet in it faced with the fact that after removing the limit, the weight increases again.Dr. Dukan food protocol will help keep a slender writ of the whole life.To do this, you have to leave an elevator or walk with a quick step for at least 20 minutes a day.And also one day per week to watch clean protein nutrition.One protein day of the week will equal all food disorders and protect from increasing weight.In addition, 3 tablespoons with porridge per day should be consumed throughout life.This habit will help not prejudice and improve health.
Benefits and Disadvantages of Ducan's diet
This system of electricity can be called one of the best breathes high.Benefits of Ducan's diet:
- There is no need to count calories and movements;
- The feeling of hunger does not bother, the permissible products can be eaten, to a feeling of saturation;
- Excess weight becomes a layer and forever;
- The muscular weight of the body is not lost.
But there are negative points, these are:
- Natural meats and fish products are quite expensive;
- It is necessary to dedicate a lot of time to prepare the dishes;
- During the ducan nutrition, the kidney load increases, a lack of breath, a sense of dry mouth, weaknesses, unpleasant odors from the body and imprisonment are not unusual.
Contraindications
The ducanska diet is suitable for many, but not everyone.Contraindications of this electricity system are:
- young and older age;
- Pregnancy and breastfeeding;
- Kidney pathology;
- gastrointestinal tract diseases;
- Diseases of the nervous system.
To reduce side effects from the diet, it is recommended to take the appropriate vitamin mineral complex.
The ducanska diet is not just an electricity system, but a detailed weight loss plan that allows you to see treasure numbers in limited time limitations and maintain the perfect form in all life.