More than 35 years ago, French therapist Pierre Dukan developed an author's energy system to help lose weight.Over the years, the diet has had a distinctive popularity in France and the world.
The Principles of Ducan Diet
Ducan's diet is a scientific approach and practical experience a successful symbiosis, which is adapted to the urgent needs and psychology of overweight people.Losing weight is due to the exclusion of fats and rapid carbohydrates.However, the proteins that are based on the diet are not completely absorbed by the body.This energy system can be easily adjusted to the needs and lifestyle of a particular person.Pierre Ducan for everyone who has decided to lose weight quickly and forever, he strongly advises:
- Eat mainly low fat protein products.
- Drink at least 1.5 liters of liquid daily.
- He took oatmeal regularly from the food.
- Eat according to a system that contains 4 stages: "attack", "alternation", "consolidation" and "stabilization".
- Get used to physical effort, at least ─ 20 minutes quickly a day.
According to Pierre Dukan, protein products should control the diet of men and women who want to lose weight.However, fats and carbohydrates are minimized.Since the sources of low -fat protein are recommended:
- beef;
- veal;
- SETTING;
- rabbit meat;
- Fat and lean varieties (including smoked and canned food in their own fruit juice);
- Seafood and cancer rods;
- Chicken and turkey without skin;
- egg and serum protein;
- Low fatty dairy products;
- Lenten ham with a fat content of 2-4 %;
- Chicken and quail egg.
Many people hardly decide to switch to protein content and are correctly afraid of possible health problems.However, the side effects of Ducan's diet can be successfully avoided by consuming sufficient amounts of fluid: at least 1.5 liters a day.This includes not only simple and mineral water, but also coffee, green and black tea, Qikoria drink, herbal brew and coji berries.As well as eating stakes and pepsi.
Oat bran is a grain peel, formerly considered almost useless.However, the French therapist managed to use the properties of the oat limit to lose weight.Now this is an indispensable element of Ducan's diet.This product replenishes the lack of coarse fiber and reduces the amount of nutrients absorbed by food.Oat bran:
- Make a feeling of saturation;
- bind to cholesterol;
- contributes to a decrease in blood pressure and blood sugar;
- Slow down the absorption of fast carbohydrates;
- Clean the body of toxins;
- Normalize digestion.
In addition, oat earth has low calories with regular bread and oatmeal.Depending on the stage of the diet, the oat limit is used in 1.5-3 tablespoons.You can eat dandruff, drinking water, mix with yogurt, use it as a cake or Ducan baking ingredient.
Dyukan Diet: Products Authorized and Forbidden
In order to lose weight on this energy system, greasy products and the main sources of carbohydrates from the diet should be excluded.This:
- greasy meat varieties;
- Goose and duck meat;
- butter;
- dairy products with more than 1.5 %fat content;
- cereals and legumes;
- bread and cakes;
- fruits and nuts;
- Honey, sugar and sweets.
If Ducan's diet seems to offer an extremely poor menu, that's not the case.Depending on the stage, the following products can be consumed in almost unlimited quantities:
| Products of animal origin | Beef fat, calf, turkey, chicken, rabbit, basket, lean ham and turkey, eggs, eggs and serum protein |
| Plant protein | Shirataki mushrooms and pasta |
| Fish and seafood | Cod, pollock, crabs, squid, shell, shrimp, cancer rods, sea perch, tilapia, selections, hek, mackerel, herring, salmon, tuna |
| Vegetables | Broccoli, colored and white cabbage, eggplant, zucchini, dill, parsley, fried salad excellent, kolrabi, tomatoes, peppers, celery, green beans, cucumber, spinach, leaf salad.Beets, Jerusalem artichoke and carrot - only in the morning. |
| Dairy products with fat content 0 % | Curd, milk, kefir, yogurt without adding sugar, melted |
In the "attack" and in all later stages, the meat, fish and eggs can be cooked, baked and baked.Low starch vegetables should be consumed raw, steamed or steamed.
The Ducan Nutrition algorithm contains an impressive list of allowed additives.This promotes the diversification of the menu and thus protects itself from demolitions.If you use them, you can feel like an outstanding cook, prepare pleasant food and lose weight easily.
So what additives are allowed on Ducan's diet?This:
- Get dizzy with zero calorie content;
- oats bran;
- wheat and rye bran ─ up to 1 tablespoon per day;
- flavors and essences;
- skim milk;
- cocoa with up to 2 %fat content;
- mustard and soy sauce without sugar in the composition;
- Corn starch (within 20 g);
- tomato compastation;
- herbs and spices;
- Balmy vinegar;
- gelatin;
- Sesame, chia and linseed;
- ginger root;
- Cornishons, lemon and onions;
- Vegetable oils ─ "alternation" from the stage;
- Yoghurts with sugar -free pieces of fruits, up to 2 bottles a day;
- Gerja berries.Permitted from the "attack" phase.
Time to go to attack, enjoy the cruise or to reach the workforce: depending on the overweight on the offensive plan
Ducan's diet consists of four phases or stages, with a certain set of product and duration, which should be calculated separately.
| Stage | What products can be consumed | Duration, day | Losing weight, kg |
| "Attack" | Only proteins.Carbohydrates are completely excluded.During the "attack", 1.5 tablespoons are included in the daily diet.l.oats | From 2 to 10 | From 3 to 15 |
| "Alternation" ("Cruise") | Alternation of pure protein (CHO) and protein-breaking days (BO).Protein products and necra vegetables are allowed plus 2 tablespoons.l.oats | Up to the right weight | From 1 weekly |
| "Consolidation" ("Consolidation") | The diet consists of protein products and vegetables.One portion is added daily, 2 slices of bran or cereal bread, 40 grams of cheese.It is also necessary to observe 1 pure protein day a week and 2 tablespoons daily.l.Oat bran.You can organize 2 festive lunch or dinner per week | Calculated according to the formula: 10 x for the number of lost kilograms | |
| "Stabilization" | You can eat carbohydrates 6 times a week.Each day the oat limit should be used in 2 tablespoons.Consider 1 pure protein day a week. | Whole life |
Phase "attack": Duration and menu for a week
"Attack" ─ is a stage with quite difficult restrictions.But this period is easy to experience as it is accompanied by a high motivation for weight loss at the beginning of the Dukanovs' journey.In addition, this phase does not last long.The "attack" duration depends on how many kilograms are you planning to restore:
- up to 5 kg, enough 1 day 'attack';
- up to 10 kg up to 3 days;
- 10-20 kg ─ 5 days;
- More than 20 kg for 7-10 days.
A significant weight loss of "attack" stimulates a person and keeps the selected energy system.
Phase "attack": menu for a week
| Day | Meal to eat | Bowl |
| Monday | Morning | Cottage cheese, tea |
| Lunch | A couple of slices of Turkey | |
| Dinner | Beef steak | |
| Afternoon snack | Cooked eggs with mayonnaise | |
| Dinner | Grill fish, 200g yogurt | |
| Tuesday | Morning | Cake from zabor, ham from Turkey |
| Lunch | Yogurt | |
| Dinner | Chicken | |
| Afternoon snack | Ice cream on ducan | |
| Dinner | Steamed rabbit | |
| Wednesday | Morning | Yogurt, coffee |
| Lunch | Cooked eggs with mayonnaise | |
| Dinner | Fried cod | |
| Afternoon snack | Parsley | |
| Dinner | Casserole from chicken liver and oats | |
| Thursday | Morning | Cooked egg |
| Lunch | Oatmeal | |
| Dinner | Chicken legs | |
| Afternoon snack | Yogurt | |
| Dinner | Filled with chicken flexor with ham and cottage cheese | |
| Friday | Morning | Oatmeal oatmeal with yogurt |
| Lunch | Cottage cheese | |
| Dinner | Fragrant chicken breast | |
| Afternoon snack | Slice | |
| Dinner | Muffins from a milk | |
| Saturday | Morning | Syrniki |
| Lunch | Yogurt | |
| Dinner | Cooked chicken liver | |
| Afternoon snack | Cooked egg | |
| Dinner | Steamed rabbit | |
| Sunday | Morning | Cottage |
| Lunch | A slice of fried turkey | |
| Dinner | Kurin suffers | |
| Afternoon snack | Yogurt | |
| Dinner | Cooked fish, 200 g of curd |
Recipes for the "Attack" section
Oatmeal
- 1.5 tablespoons.tablespoons of oats;
- 1 chicken egg or 1 protein;
- 1.5 tablespoons.tablespoons soft cottage cheese or yogurt;
- Salt or sucriner to taste.
Mix all ingredients thoroughly.Make small cakes.Bake in a pan with anti -stick coating.
Ducan cheesecake
- 100 g grain house;
- 1 egg;
- 2 tablespoons.tablespoons of oats;
- 2 tablespoons.tablespoon yogurt;
- 1/2 teaspoon baking powder;
- Vanilin, dizzy to taste.
Select the protein from the egg yolk.Delivery, yogurt, cottage cheese, dandruff, baking powder, sucriner and vanillin mixture.Beat the protein on a strong foam and carefully insert into the dough.Heat a frying pan with a Teflon coating and bake the cheesecakes in a rose bark.
Chicken
- 600 g fillet chicken breast;
- 1 pod chili pepper;
- 2 tablespoons.tablespoon soy sauce;
- 2 cloves garlic;
- parsley greens;
- salt.
Rinse the chicken fillet and gently cut it with a sharp knife.Grind the garlic, add to the minced meat.Clean the chili and cut.Season the minced meat with salt, add garlic, chili pepper, soy sauce and chopped parsley.Mix everything thoroughly.Wipe the heated pan with a paper towel with a drop of vegetable oil.Place the chicken minced meat with a tablespoon and bake for 3 minutes on both sides.
Fried cod
- 500 g cod fillet;
- A pack of low greasy curd;
- 1 teaspoon mustard;
- 2 small bulbs;
- Juice 1 lemon;
- Black pepper and salt to taste.
Press the juice from the lemon.Gently chop the onion, mix with lemon juice.Describe the curd, mustard, pepper and salt into the mixture.Cover the baking sheet or baking dish.Place the cod fillet on the layer of foil.Divide the cottage cheese-gorchic sauce on top.Cover the dish with a foil, secure the edges.Heat the oven to 180 ° C.Cook the dish for 25 minutes.
Fragrant chicken breast
- 1000 g breast chicken fillet;
- 2 tablespoons.tablespoon soy sauce;
- 1 head of garlic;
- 1/2 pack of cottage cheese with 0 %fat;
- 1 teaspoon mustard;
- Pepper and salt to taste.
Wash and dry the chicken breast fillet.Make deep cuts in the meat.Clean the garlic.Divide each clove into three parts.Back the breasts with garlic.Place the made fillet in silicone form.Divide the soy sauce with meat.Salt the cottage cheese cheese, mix with pepper and mustard.Pour the meat with the resulting mixture.Place the shape in the oven, preheated to 180 ° C.Cook for 30 minutes.Then increase the temperature to 220 ° C and make another 10 minutes.
Casserole from chicken liver and oats
- 500 g chicken liver;
- 2 tablespoons.tablespoons of oats;
- 2 chicken eggs;
- 1/2 cup yogurt;
- Salt and spices to taste.
Wash the offal, clean it from the movies.Boil until soft (for about 15 minutes).Cool.Break all the ingredients with a blender until smooth.Place the mixture in a fire resistant form, bake for 15 minutes at 180 ° C.
Filled with chicken flexor with ham and cottage cheese
- 1 chicken breast big chicken;
- 2 tablespoons.tablespoons tomato compastation;
- A pack of low greasy curd;
- 1 tablespoon.spoon lemon juice;
- 2 cloves garlic;
- 70 g ham with a fat content of up to 4 %;
- Salt and spices to taste.
Disconnect your breast from the bone, remove the skin.Cut the fillet without reaching the edge and expanding like a book.Install the fillet a little, grease it with lemon juice and place it in the refrigerator for half an hour.Grind the garlic, mix with curd and tomato paste, season with salt and spices.Cut the ham strips.Lubricate the fillet with cottage cheese and then place the chopped ham.Turn the fillet into roll, tie the culinary thread.Bake the dish for 30 minutes at 200 ° C, remove the thread from the rolls before serving.
Ice cream on ducan
- 300 g soft curd or yogurt;
- 1 cup of milk;
- 20 g gelatin;
- 1 teaspoon soluble coffee;
- Cinnamon and sugar substitute to taste.
Dip the gelatin in cold milk for half an hour.Then heat the mixture in a water bath until the gelatin is completely dissolved.Add dizzy, cinnamon, soluble coffee.Beat the cottage cheese or yogurt, disturb the gelatin-caffee mixture.Beat again.Pour the mass into the silicone shapes.Put it in the freezer.
Mayonnaise on ducan
- 1 teaspoon mustard;
- 1 teaspoon olive oil;
- 2 yolks;
- 1 tablespoon.spoon lemon juice;
- 250 g low greasy soft curd;
- Sugar -substitute and salt to taste.
Beat the egg yolk with a mixer or whisk, and gradually add mustard, salt and sahzam.Beat, add cottage cheese cheese, then enter the olive oil with a thin flow.Finally add lemon juice.
Stage "Cruise": Squirrel-gold alternation to achieve perfect weight
The "cruise" phase is the most important phase of Ducan's diet, with a variation of protein-breaking and pure protein days.During this period, the main weight loss is accountable.Pierre Ducan recommends that you adhere to the ratio of 1 BO and 1 CB.
Seven menu for the "alternation" phase
| Day | Meal to eat | Bowl |
| Monday Bo | Morning | Cake oat bran and a tuna paste |
| Lunch | Vegetable cutting, cottage cheese | |
| Dinner | Turkey slices, vegetable salad with yogurt dressing | |
| Afternoon snack | Tuna in his own juice, fresh cucumber | |
| Dinner | Stuffed zucchini | |
| Tuesday chb | Morning | From Cotap cottage cheese and chicken ham |
| Lunch | A piece of meat bread | |
| Dinner | With a branch of chicken soup | |
| Afternoon snack | Obstacle and curd rolls | |
| Dinner | White fish | |
| Wednesday Bo | Morning | Ovarian masolating, a piece of smoked salmon and vegetable cut |
| Lunch | Cucumber rolls, cottage cheese and shrimp | |
| Dinner | The calf is hot | |
| Afternoon snack | Packaging from ham, cottage cheese and vegetables | |
| Dinner | Pepper | |
| Thursday chb | Morning | Omlet |
| Lunch | Yogurt | |
| Dinner | Fish soup | |
| Afternoon snack | Cottage cheese | |
| Dinner | Jorgurt steamed turkey | |
| Friday bo | Morning | Chicken cupcakes, fresh cucumber |
| Lunch | Oatmeal | |
| Dinner | Steamed beef, roasted from vegetables | |
| Afternoon snack | Listen to salad rolls with cottage cheese | |
| Dinner | Khuritsa jelly | |
| Saturday chb | Morning | Wall ham with soft cottage cheese and greens |
| Lunch | Cottage | |
| Dinner | Okroshka without adding Kefiren vegetables | |
| Afternoon snack | Yogurt | |
| Dinner | Fried dorada | |
| Sunday bo | Morning | Oatmeal cake with home liver paste |
| Lunch | Muffin from curd, corn starch and smoked chicken | |
| Dinner | Beetroot on kefire | |
| Afternoon snack | Wands from the celery stem by jorgurt -based sauce | |
| Dinner | Kurin nuggets scan oat bran, cucumber salad and tomato |
Recipes for the "alternation" section
Okroshka the kefiren
- 0.5 liters lean kefir;
- 0.5 cups of mineral water;
- 2 pieces of chickens low greasy ham;
- 1 fresh cucumber;
- 2 boiled eggs;
- 4 radishes;
- 1 teaspoon vinegar;
- parsley;
- black pepper;
- salt.
Grate the radishes.Chicken ham, cucumber, eggs and greens cut into cubes.Chop parsley.Fold the ingredients into a suitable container, pour kefir mixed with mineral water.Add pepper and vinegar, salt.
With a branch of chicken soup
- 1 liter of water;
- 400 g chicken fillet;
- 1 egg;
- 1.5 tablespoons.tablespoons of oats;
- 1 small bulb;
- a small bundle of green onions and dill;
- salt.
Cook chicken Boil water, salt.Open the bottles with tonhalma, knead the fish with a fork.Gently chop the onion.Place the onion in boiling water, add a bay leaf.Cook for 3 minutes, then lay a large fish.Cook for 5 minutes, add the finely chopped dill at the end. Cut the chicken film into pieces of the same size.Poultry meat is marinated in a mixture of yogurt, salt and spices.After 3 hours, pull the meat on a wooden skewer.Cook on the grill or oven until it's ready. Remove the skin from the hips.Online and green onions, gently parsley.Mix with cottage cheese, salt and pepper.Make deep incisions on the prepared thighs.Fill the cuts with cottage cheese filling, cover the hips with the remnants of the mixture and roll it in foil.Place the dish in the oven, heated to 200 ° C and bake for 45 minutes. Remove the skin from the chicken.Pour water and cook over low heat.Remove the foam.Add a peeled onion, garlic, salt and pepper to the broth.Cook for an hour, then add a bay leaf, leave to boil for 5 minutes and turn off the gas.Cool the chicken.Select the meat from the bones and cut it.Dilute the gelatin in 2 glasses of cold water.After swelling, heat in the water bath and cool.Boil the egg.Clean, cut in half and place a container, place the chicken on top.Filter 1.5 liters, mix with prepared gelatin.Heat the broth without a source and pour chicken meat.Place a container in a dish in the refrigerator until completely solidified. When the perfect weight is achieved, there is a strong temptation to relax the laurels and to return to the previous food customs.But time hadn't come to rest yet.The results achieved should be determined to prevent the original body weight. In the third phase of the diet, carbohydrate and fatty products are added to the diet.This means that, in addition to proteins and vegetables, fruits and berries appear in the menu in the menu (except banana, cherry and grapes). You can feed pork, 2 slices of dandruff or cereal bread and 40 g of cheese daily.In addition, at this stage, the Dukanovites allow them to pamper themselves with 1 partly starch -containing products and 1 festive meal a week in the "first half of consolidation".And 2 parts starch products and 2 festive food a week in the second half of the phase. You can use dough, cereals, lens, potatoes as starchy products.In order not to give the conquered positions, leave 1 pure protein day a week. For those who have tried at least one diet, they face the fact that the weight will increase again after the restrictions have been removed.The Dr. Dukan diet protocol allows you to preserve the slender shape throughout your life.To do this, you need to leave the elevator or take a quick step at least 20 minutes a day.And one day a week to observe pure protein breeding.A weekly protein day compensates for all food disorders and protects weight gain.In addition, 3 tablespoons of oats should be consumed during life.This habit promotes not to exceed and improve health. This energy system can be called one of the best high protein diets.Benefits of Ducan's diet: But there are negative points, these are: Ducan's diet is suitable for many, but not for everyone.Contraindications to this energy system: It is recommended to take a suitable vitamin-mineral complex to minimize the side effects of the diet. Ducan's diet is not just an energy system, but a detailed weight loss plan that allows the treasure trove of the treasure of the balance within a limited time limit and the perfect shape throughout life.Fish soup
Chicken barbecue marinated in yogurt
Fried chicken
Khuritsa jelly
"Consolidation" Phase: To fix the resulting results
Seven menu for the "Consolidation" section
Day
Meal to eat
Bowl
Monday
Morning
Oatmeal bran in skimmed milk
Lunch
Cerebless and cheese sandwich
Dinner
Okroshka the kefiren
Afternoon snack
Apple
Dinner
Fish slice and salad from fresh vegetables
Tuesday
Morning
Home sausages and porridge from oats
Lunch
Orange
Dinner
Fish soup
Afternoon snack
Yogurt
Dinner
Chicken barbecue, grill vegetables
Wednesday
Morning
Cottage
Lunch
Grapefruit
Dinner
Steamed beef with ginger
Afternoon snack
Cottage cheese
Dinner
Warm salad with chicken and green beans
Thursday chb
Morning
Omlet in the package
Lunch
Obstacle and curd rolls
Dinner
With a branch of chicken soup
Afternoon snack
Curriculum jelly with cocoa
Dinner
Fried cod
Friday
Morning
Pancake oat bran with cottage cheese with a nuncrotor
Lunch
Chicken cupcakes, vegetable slices
Dinner
Mushroom soup
Afternoon snack
Pear
Dinner
Festive meal
Saturday
Morning
Fried eggs, alcohol salmon, cut bread
Lunch
Curd muffins with ham
Dinner
Caramed soup made of cauliflower
Afternoon snack
Gel
Dinner
Baked pork, cake from oatmeal
Sunday
Morning
Syrniki
Lunch
A cup of fresh berry
Dinner
Pepper
Afternoon snack
Protein cocktail
Dinner
Chicken carrier sauce with fresh vegetables
Fourth stage ─ final weight stabilization
The benefits and disadvantages of Ducan's diet
Contraindications