The diet, developed by French nutritionist Pierre Dukan, is very popular today in France.Ducan's diet is quite simple, though strict, with the exact implementation of all rules, is very effective.It is recommended for those looking to lose 10 kg of overweight and more.
Ducan's diet belongs to the category of low diets and allows you to quickly lose weight without restricting the amount of food.At the same time, the high protein content in the diet provides the body the necessary energy, and weight loss is precisely due to fat deposits, not muscle tissue.
In addition, the Ducan system helps maintain reach throughout life.
The advantages of Ducan's diet
Unlimited amount of food;There is no distinction at the time of day and the number of meals;The base of the diet is natural products, which makes it safe;Ducan's diet is effective, even though his body has already developed a persistent "immunity" to different weight loss methods;A high level of motivation due to rapid loss of kilograms: 3-5 kg can leave every week;The diet is suitable for those who like to eat deliciously and evoke in the kitchen;You can see everywhere: at home, at the office, on a trip, in a coffee.
Ducan's diet disadvantages
In the early days, a feeling of fatigue may arise, increased fatigue may arise - this is how the action of ketone bodies that suppresses appetite, whose production is stimulated by Ducan's diet;The menu contains an insufficient amount of vitamins and microelements;Therefore, during the diet, it is necessary to take vitamin-mineral compensating complexes;To compensate for a dietary fat deficiency, it is necessary to use a small amount of vegetable fat when cooking;Those who don't like to cook, Ducan's diet can quickly get bored.
Ducan's dietary stages
Ducan's diet includes 4 stages: "attack" (Start), "cruise" (alternation), fixation, stabilization.The deadline for compliance with these stages depends on how many pounds you want to lose.
Each phase of the diet has its own characteristics, but there are several general rules: daily it is necessary to drink 1.5-2 liters of pure non-carbon water;There are daily oat Bran (at different stages, its number changes);The diet should be combined with lightweight physical education and walks in the air (at least 20 minutes in the first phase, at least 30 minutes - in each subsequent).
Step 1: Attack (Home)
The first stage menu is protein (Protein Nutrition, PP).At this stage, the task of the diet is to launch the adipose tissue division into the body.This process can be accompanied by discomfort, dry mouth, appearance of a slight smell of the mouth.Such "side effects" suggest that the diet began to act.
Weight loss at the beginning stage can be 2-6 kg.The early stage duration is determined, depending on the existing existing weight at the beginning of the diet: 10-20 kg-3-5 days;20-30 kg-5-7 extra days;30 kg extra or more than 5 to 10 days.For more than 10 days, observing the "attack" phase is unacceptable.
Sugar are excluded (but responsibility can be used in the first stage), most of the varieties of meat (duck, goose, rabbit, meat, pork, lamb, veal, lamb).
Allowed products (you can use them separately, can mix): Chicken Towers and Skin (cooked) turkey;thin ham;calf liver, kidneys, tongue;any fish (boiled, steam, barbecue);seafood;eggs;Low -fat dairy products without adding sugar and fruits, no more than 800 g.a day.
Of beverages, coffee, herbs and traditional teas and dietary bets are allowed.It is allowed to add vinegar, spices and spices, garlic and onion to the food in small amounts of salt.You can eat a small pickled cucumber, lemon (but do not add it to the drinks).You can use mustard moderately.
Every day you also need to eat a table of 1.5.tablespoons of oat bran.Compliance with this condition at all steps of Dukan's diet is important for the normal functioning of the intestine and the removal of fat fats from the body.
Step 2: “Cruise” (alternation)
Vegetables (raw, baked or cooked, at any time and in any quantity) are added to the products allowed at the beginning stage.However, to achieve the result, it is important to observe the correct alternation of the products.
The duration of this stage depends on the speed with which the desired weight is achieved by you.The alternation of the protein and vegetable menu depends on the number of kilograms unloaded: less than 10 kg: proteins (PP) - proteins + vegetables (PL) 1 after 1 day or 3/3, 5/5 (the selected alternation scheme can be changed at any time);More than 10 kg: 5/5 days.
Allowed vegetables: cucumbers;tomatoes;radish;Spaniards;spinach;Patch beans;cabbage;eggplant;Celery;zucchini;sweet pepper;beet;carrot.You cannot eat beet and carrots in each meal, you need to eat multiple vegetables.Mushrooms can be added to vegetables.
You need to add 2 table to the menu daily.tablespoons of oat bran.
Do not use products containing starch: potatoes, rice, corn and other cereals, peas, beans, lentils, avocados.
The second stage menu of Ducan's diet can be diversified by the addition of spices (including acute pepper and adjiki), garlic, canned cucumber, ketchup (1 tbsp), gelatin, starch (1 tbsp), low fat, cheese with fat content of no more than 6% (30 g), rejection or white wine (3 cheese blocks).Low Cream Power (1 teaspoon), low fat cocoa (1 teaspoon, tofu, pissed (crab sticks, no more than 8 pcs a day).
However, only two products per day can be consumed from these additives.Fish at this stage can be replaced by the conservatory of natural fish without adding oil.You can use sugar sugar when cooking soy sauce.
Step 3: Consolidation
The task of the third stage is to return to the previous diet without returning the lost kilograms.The duration of the fixing phase depends on the weight diet fell during the diet: for each kg lost - 10 days of fixation.
For a daily menu, at the fixing stage, all products in the first and second stages are suitable;fruits, except cherries, grapes and bananas (every day a portion);2 pieces of bread;40 gr.mature cheese;2 times a week - products containing starch (pasta, potatoes, vegetables, rice).
In the daily menu, it is necessary to add a table 2.5 daily.tablespoons of oat bran.Also, in the third phase of Dukan's diet twice a week, 1 meals can be turned into a "banquet" and pay everything you want.
Remember that these two days cannot be organized followed!1 day a week (best Thursday) should be protein (PP).
Step 4: Stabilization
The menu at this stage can include everything you want.Its goal is to stabilize the weight achieved.It is important to observe 2 rules: eat 3 table daily.tablespoons of oat bran;1 day a week, keep a pure protein diet (PP).The final phase of Ducan's diet does not imply other exceptions or restrictions.The duration of your observance is the rest of your life.
Book Desserts 350 Ducan Diet Recipes
Marking
1-2 bags of hairless sweetener, 10 protein, parchment, 1 teaspoon lemon juice.
Beat the squirrels with lemon juice with a persistent foam, add the sweetener.From a confectionery bag or with a spoon, put a baking sheet a portion of meringue, bake at a temperature of 200 degrees.Some types of sweeteners may burn at this temperature, if this happens, heat the oven not exceeding 180 degrees.
Chocolate cakes
For the tablespoons "Test" -2 of oat bran, some cocoa ("Russian" or "gold label" or any other type of sugar), 200 g of creamy cottage cheese 0-2% fat, 4-5 proteins, 1 gem is suitable.For a cream - 1 pack of cottage cheese, a vanillin bag, a hairless sweetener.For decoration - You can bake according to the previous recipe for meringues.
For starters, beat the proteins and add the cocoa, pour the bran inside and mash the dough.Gradually, while interfering, we present cocoa, cottage cheese, gem.Some people prefer to add a sweetener to the dough, for example, steria powder, while others cost a sweet and "jewelry" cream.Pour the "mass" in a round shape and bake at a temperature of about 180 degrees.Meanwhile, beat Cottage cheese for sweetener and vanilla cream.The last one needs very little, otherwise the product can be bitter.Then the cake should be cooled and, or cut immediately in cakes portions and decorated with cream of cottage and meringue cheese, or cut in half, lie with cream and decorated with it from above.These recipes are suitable for "attack".If you, in "consolidation" or "cruise", can lie, for example, pumpkin jelly to have an even more interesting flavor.
Pumpkin
1 kg of pumpkin, cinnamon, cloves, double boiler, 1 lemon (juice).Cut the pumpkin as small as possible and cook in a double boiler.Moa with a blender, add lemon juice and spices, cinnamon to reach the floor.
Ugly muffins
150 g of cottage cheese, 2 tablespoons of oat bran, 4 proteins, 2 egg yolks, baking powder or bakery powder.MOA the egg yolks with cottage cheese, beat proteins, add the bran, mix with cottage cheese.You can jump a little or add those spices you like.At the end - add bakery powder.
Bake at 150 degrees about half an hour.If you want cooking not "OP", it is better not to open the oven in the process.
Vanilla ice cream
A glass of skim milk, 20 g of common convent, 4 proteins, 6 sugar tablets, 1 bag of vanillin.Beat the squirrels in a strong foam, you can slightly salt so you don't fall.
By the way, you can add cocoa or cinnamon to them if you prefer a chocolate flavor.Add a sukorotor at the end: "Break" all lumps and bubbles formed from it.Dip the gelatin in warm water, heat the milk, mix the gelatin and continuing to move, add 3 pills of sukae there.Stir until the gelatin is completely dissolved, but remove from heat.Call the mixer again and carefully, with a thin flow, pour the milk with gelatin into protein.Previously, it must be cooled to a slightly hot state so that proteins are not wrapped around.Add vanillin, mix.If there is ice cream, leave it for 15 minutes and put it -according to the forms and send it to the freezer, if there is no ice cream, just choose more flat shapes, such as a pyal and freeze.It takes about 3-4 hours to the last stage, depending on the power of the freezer.
Pancakes and Pancakes in Ducan
Pumpkin pancakes
150-200 g of pumpkin, 120 ml of milk, 2 Tablespoons of Dry Degree Milk (IF Not, Any Isolates of Protein, Exception for Fruit Tastes, Buthas of Not Take the Swetener, It is already in the composition of isolates), 2-3 Tablespoons of Oat BranSpoon of Bran with a Spoon of Corn Starch), Little Soda, Some Soda, Little Soda, Little Soda, Little Soda Cut with lemon juice, a little clove, 4-5 proteins, 150 g of cottage cheese.
Boil the pumpkin in water or steam until soft and knead with a fork or become a mashed potatoes with a blender.Beat the squirrels, add cottage cheese, milk, beat again, pour the bran, mix, add sweetener and milk powder and then pumpkin puree, beat again and, in the end, we put soda at the end.The stove pancakes are the best in a special pancake that can be turned entirely, lifting the handle.Use a minimum of olive oil to lubricate the mold and cook over medium heat.The clove teeth can be added to the water before cooking pumpkin, or you can land in a mortar, mix with cinnamon and pour into the dough before baking.
Panncakes Relice
2 TSUKINI, 1 red onion, 2 tablespoons of dry milk, a little olive oil, any spices for vegetables are mixed, you can only salt, 1 egg, a pair of protein.
The zucchini, along with the onion of three in the grater, beats the dry milk with the eggs, mix.We left the dough in a baking sheet covered with a parchment with a tablespoon, bake at a temperature of 180 degrees until cooked.Pancakes for any stage of the diet 2 tablespoons of oat sauces in the water, add 1-2 eggs, beat and fry quickly in a hot pan or pancake.You can serve pancakes with salmon, trout or common cottage cheese, a little flavorful sucrotor.
Cabbage
1 kg of cauliflower, 1 cup bran, 1 cup of kefir, 3 eggs, a little soda, 1 lamp, 2-3 tablespoons of dry milk.
Boil cabbage until soft, drain the water, chop the vegetable with a blender.Grate the lamp into a grater and connect with cabbage, pour the cut with kefir, beat eggs, mix bran, kefir, eggs, cabbage mashed, lightly salt and leave for 10 minutes in a bowl.Then add soda and dry milk, mix well, bake in a hot pan, pouring 1-2 tablespoons once.
You can bake the pancakes in the oven;In this case, the baking dish does not water with oil, but be covered with parchment or cooking paper.
Syrniki
1 teaspoon of cocoa, 1 cup of low fat yogurt without fillers, sundrotor powder, a package of cottage cheese, 4 proteins, 1 egg, 2 tablespoons bran, vanillin.
Of cottage cheese, proteins, eggs and water -soaked oats, we make cheesecake mass, quickly fry on both sides in a Teflon pan, transferred to a baking sheet, covered with parchment to bake and bring readiness for about 10 minutes.Mix yogurt with cocoa and sucrotor, serve cheesecakes with the resulting sauce.