The diet, developed by French nutritionist Pierre Ducan, is very popular today in France.Ducan's diet is quite simple, though strict, with the exact application of all rules, it is very effective.It is recommended for those who seek to lose 10 kg of excess weight and others.
Ducan Diet belongs to the category of low carbon diets and allows you to quickly lose weight without limiting the amount of food.At the same time, the high protein content of the diet provides the body with the necessary energy, and weight loss goes precisely because of fat deposits rather than muscle tissue.
In addition, the Ducan system helps to maintain all life range.
The benefits of Dukan's diet
Unlimited amount of food;There is no difference during the day and the number of meals;The basis of the diet is natural products, which makes it safe;Ducan's diet is effective, even if your body has already developed constant "immunity" to various methods of weight loss;High level of motivation due to rapid weight loss: 3-5 kg can leave each week;The diet is suitable for those who like to eat delicious and say in the kitchen;You can watch it anywhere: at home, in the office, on a trip, in a cafe.
Disadvantages of Dukan's diet
In the first days, a feeling of fatigue may occur, increased fatigue - so the action of ketone bodies that suppress appetite, the production of which is stimulated by Dukan's diet;The menu contains insufficient amounts of vitamins and trace elements, so it is necessary to compensate for vitamin-mineral complexes during the diet;In order to compensate for the fat deficiency in the diet, it is necessary to use a small amount of vegetable fat when cooking;Those who do not like to cook, Ducan's diet can quickly get bored.
Stages of Dukan's diet
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 a number of general rules: it is necessary to drink 1.5-2 liters of pure unarmed water on a daily basis;There are oat bran every day (at different stages, their number changes);The diet should be combined with a slight physical education and walking in the air (at least 20 minutes in the first phase, at least 30 minutes - in each subsequent).
Stage 1: Attack (Start)
The first stage menu is protein (protein nutrition, PP).At this stage, the task of the diet is to start the division of adipose tissue in the body.This process can be accompanied by discomfort, dry mouth, the appearance of a slight mouth odor.Such "side effects" suggest that the diet has begun to act.
The weight loss at the initial stage can be 2-6 kg.The duration of the initial stage is determined depending on the existing excess weight at the beginning of the diet: 10-20 additional KG-3-5 days;20-30 additional kg-5-7 days;30 extra kg or more-5-10 days.For more than 10 days, monitoring of the Attack phase is unacceptable.
Sugar (but Sucrice can be used in the first stage), most of the varieties of meat (duck, goose, rabbit, beef, pork, lamb, veal, lamb) are excluded.
Allowed products (you can use them separately, you can mix): chicken and turkey towers (boiled);lean ham;Liver, kidneys, tongue;every fish (boiled, steam, grill);seafood;eggs;Low fat dairy products without adding sugar and fruits, not more than 800 g.a day.
Drinks, coffee, herbal and traditional teas and dietary bets are allowed.It is permissible to add vinegar, spices and spices, garlic and onions to the food, in small amounts of salt.You can eat some marinated cucumbers, lemon (but not add it to drinks).You can use mustard moderately.
You should also eat 1.5 mass every day.tablespoons of oat bran.Observing this condition at all stages of Dukan's diet is important for the normal functioning of the intestine and the removal of fat from fat from the body.
Stage 2: "Cruise" (alternation)
Vegetables (raw, roasted or cooked, at any time and in any quantity) are added to the products allowed at the initial stage.However, in order to achieve the result, it is important to monitor the proper alternation of the products.
The duration of this stage depends on how quickly the desired weight is reached by you.The alternation of the protein and vegetable menu depends on the number of kilograms discarded: 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;Asparagus;spinach;Patch Bob;cabbage;eggplant;celery;zucchini;sweet pepper;beets;Carrot.You cannot eat beets and carrots in every meal, you should eat different vegetables.Mushrooms can be added to the vegetables.
You need to add 2 tables to the menu every day.tablespoons of oat bran.
Do not use starch -containing products: potatoes, rice, corn and other cereals, peas, beans, lentils, avocado.
The menu of the second stage of the Ducan diet can be diversified by adding spices (including sharp pepper and Adgiki), garlic, pickles, ketchup (1 tbsp), gelatin, starch (1 tbsp), low fat, cheese with no more than 6% (30 g.Low fat content (1 tsp, tofu, surround (crab sticks, not more than 8 pcs per day).
However, only two products can be consumed from these supplements.Fish at this stage can be replaced by a conservatory with natural fish without adding oil.You can use sugar replacers when cooking soy sauce.
Stage 3: Consolidation
The task of the third stage is to return to the previous diet without returning the lost weight.The duration of the attachment phase depends on the weight of the diet that drops during the diet: for each lost kg - 10 days fixation.
For the daily menu, at the fixation stage, all products from the first and second stage are appropriate;fruits, except for cherries, grapes and bananas (every day);2 pieces of bread;40 g ripe cheese;2 times a week - products containing starch (pasta, potatoes, legumes, rice).
To the Daily menu you need to add a 2.5 table every day.tablespoons of oat bran.In addition, in the third phase of Ducan's diet 2 times a week, 1 meal can become a "holiday" and afford everything you want.
Keep in mind that these two days cannot be arranged in a row!1 day a week (the best Thursday) should be protein (PP).
Stage 4: Stabilization
The menu at this stage can include anything you want.Its purpose is to stabilize the weight achieved.It is important to follow 2 rules: Eat 3 mass a day.tablespoons of oat bran;1 day a week keep a clean protein diet (PP).The last phase of Ducan's diet does not imply other exceptions or restrictions.The duration of its adherence is the rest of life.
Ducan Diet Recipes 350 Recipes
Marking
1-2 bags with hairless sweetener, 10 proteins, parchment, 1 teaspoon of lemon juice.
Beat the squirrels with lemon juice to constant foam, add the sweetener.From a bag of confectionery or with a spoon, place some of the meringue on a baking sheet, bake at 200 degrees.Some types of sweeteners can burn at such a temperature, if this happens, heat the oven not higher than 180 degrees.
Chocolate cakes
For the "test" -2 tablespoons of oat bran, a little cocoa ("Russian" or "gold label" or any other type of sugar), 200 g of creamy cottage cheese 0-2% fat, 4-5 proteins, 1 yolk.For decoration - you can bake according to the previous meringue recipe.
To begin with, beat the proteins and add the cocoa, pour the bran there and knead the dough.Gradually, without ceasing to interfere, we introduce cocoa, cottage cheese, yolk.Some people prefer to add a sweetener to the dough, for example, powder stevia, while others cost sweet cream and "jewelry".Pour the dough into a round shape and bake at about 180 degrees.Meanwhile, beat the cottage cheese for cream with sweetener and vanilla.The latter needs very little, otherwise the product may be bitter.The cake should then be cooled and, or cut immediately into portions of cakes and decorate with cottage cheese cheese and merena or cut in half, lie with cream and decorated with it on top.These recipes are suitable for "attack".If you, when "consolidation" or "cruise", you can expose, for example, pumpkin sweet to get even more interesting taste.
Pumpkin
1 kg of pumpkin, cinnamon, cloves, double boiler, 1 lemon (juice).Cut the pumpkin as little as possible and cook in a double boiler.Grind with a blender, add lemon juice and spices, cinnamon to take ground.
Ugly buns
150 g of cottage cheese, 2 tablespoons of oat bran, 4 proteins, 2 yolks, baking powder or breeze powder.Grind the yolks with cottage cheese, beat protein, add bran, mix with cottage cheese.You can salt a little or add those spices you like.At the end - add a bakery powder.
Bake at 150 degrees for about half an hour.If you want the stove not to be "OP", it is better not to open the oven in the process.
Vanilla ice cream
A glass of skim milk, 20 g monastery of ordinary, 4 proteins, 6 tablets with sugar, 1 bag of vanillin.Beat the squirrels in strong foam, you can lightly salt so that it does not fall.
By the way, you can add cocoa or cinnamon to them if you prefer chocolate taste.Add the sucrot at the end, "break" all the lumps and bubbles formed by it.Soak the gelatin in warm water, heat the milk, combine the gelatin and continue to stir, add 3 tablets with sugar there.Stir until the gelatin is completely dissolved, but remove from the stove.Turn on the mixer again and carefully, with a thin stream, pour milk with gelatin in protein.Before that, it should be cooled to a slightly warm state so that the proteins do not bend.Add vanillin, mix.If there is ice cream, leave it in it for 15 minutes and then place it according to the forms and send it to the freezer, if there is no ice cream, just choose more fruits, such as a file and freezing.It takes about 3-4 hours to the last stage, depending on the power of the freezer.
Dukan pancakes and pancakes
Pumpkin pancakes
150-200 g pumpkin, 120 ml of milk, 2 tablespoons of dry milk (if not, some protein isolates, except for fruit flavors, but then do not take the sweetener, it is already in the isolates), 2-3 tablespoons of oat bran (some replace 1 tablespoon with a small soda, a little soda with lemon lemon with a lemon laemon with lemon.
Boil the pumpkin in water or steam until softened, then knead with a fork or convert into a blender potato.Beat the squirrels, add the cottage cheese, milk, beat again, pour in the bran, stir, add a sweetener and milk powder, then pumpkin puree, beat again and at the end we put the soda at the end.The stove pancakes are best in a special pancake that can be fully turned by lifting from the handle.Use a minimum of olive oil to lubricate the form and cook over medium heat.Cases can be added to the water before pumpkin cooking or you can grind in mortar, mix with cinnamon and pour into the dough before baking.
Relice Pancakes
2 zucchini, 1 red onion, 2 tablespoons of dry milk, a little olive oil, any spices for vegetables are mixed, you can simply salt, 1 egg, a pair of proteins.
The zucchini, along with the onion of three on the grater, beat the milk milk with the eggs, mix.Put the dough on a baking sheet covered with a parchment with a tablespoon, baking at a temperature of 180 degrees until cooked.Pancakes for each stage of the diet 2 tablespoons of oatmeal soaking in water, add 1-2 eggs, beat and quickly fry in a hot pan or in the pancake.You can serve such pancakes with salmon, trout or plain cottage cheese cheese, a little flavored sucrot.
Cabbage
1 kg of cauliflower, 1 cup bran, 1 cup of yogurt, 3 eggs, a little soda, 1 bulb, 2-3 tablespoons of dry milk.
Boil the cabbage until softened, drain the water, cut the vegetable with a blender.Adjust the bulb on a grater and connect to the cabbage, pour cut with yogurt, beat the eggs, mix bran, kefir, eggs, cabbage puree, light salt and leave in a bowl for 10 minutes.Then add baking soda and milk, mix well, bake in a hot pan, pouring 1-2 tablespoons once on it.
You can bake the pancakes in the oven, in which case the baking sheet does not water with butter, but be covered with parchment or baking paper.
Orphan
1 teaspoon of cocoa, 1 cup low -fat yogurt without fillers, powder sucrose, cottage cheese package, 4 proteins, 1 egg, 2 tablespoons bran, vanillin.
From cottage cheese, protein, eggs and oatmeal soaked in water, we make a cheesecake dough, quickly fry on both sides in a Teflon pan, transfer to a baking sheet covered with a baking parchment and bring to a ready for about 10 minutes.Mix yogurt with cocoa and sucrotor, serve a cheesecake with the resulting sauce.