More than 35 years ago, the French therapist Pierre Dukan developed an electrical system of an author who helps to lose weight quickly.Over the years, the regime has gained well -deserved popularity in France and all over the world.
The basic principles of the Ducan diet
Ducan's diet is a successful symbiosis of a scientific approach and a practical experience, adapted taking into account the urgent needs and the psychology of people with an excess weight.Weight loss occurs due to the exclusion of rapid fats and carbohydrates.At the same time, the proteins that constitute the base of the diet are not completely absorbed by the body.This food system is easily adapted to the needs and lifestyle of a particular person.To all those who decided to lose weight quickly and forever, Pierre Ducan strongly advises:
- Eat mainly low protein products.
- Drink at least 1.5 liters of liquid per day.
- Regularly representing oatmeal of food.
- Eat according to a program that includes 4 steps: "attack", "alternation", "consolidation" and "stabilization".
- Used a physical effort, at least - 20 minutes of fast walking per day.
According to Pierre Dukan, protein products should prevail in the food of men and women who want to lose weight.At the same time, fats and carbohydrates are reduced to a minimum.Like low fat protein sources are recommended:
- beef;
- calf;
- waste;
- rabbit meat;
- Grasse and lean varieties (including smoke and preserves in its own juice);
- Seafood and crab water;
- skinless chicken and turkey;
- egg and serum protein;
- low dairy products;
- Ham of Lent with a fat content of 2 to 4%;
- Chicken and quail eggs.
Many barely decide to switch to protein nutrition, rightly fearing any health problems.However, the side effects of the ducan diet can be successfully avoided if you drink 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, a Qikoria drink, plant decorations and a compote of coji berries.As well as food and pepsi game.
Oat sound is a cereal shell, before the product was considered almost useless.But the French therapist managed to use the properties of oat sound in favor of losing weight.Now, this is an essential element of the ducan diet.This product reconstructs the lack of rough fibers and reduces the amount of nutrients absorbed by food.Oat bran:
- make a feeling of satiety;
- link cholesterol;
- contribute to a decrease in blood pressure and blood sugar;
- slow down the absorption of rapid carbohydrates;
- Clean the body of toxins;
- Normalize digestion.
In addition, oat's ground peel becomes a low-calorie replacement for usual bread and porridge.Oat sound, depending on the diet stage, is used in an amount of 1.5 to 3 tablespoons.You can eat sound, drinking water, mix with yogurt, use as an ingredient for cakes or ducan cooking.
Dyukan diet: authorized and prohibited products
In order to lose weight on this diet system, it is necessary to exclude fatty products and the main sources of carbohydrates from the diet.This:
- fatty meat varieties;
- Goose and duck meat;
- butter;
- dairy products with a fat content of more than 1.5%;
- cereals and legumes;
- bread and pastries;
- fruits and nuts;
- Honey, sugar and confectionery.
If it seems that Ducan's diet offers an extremely meager menu, then this is not the case.Depending on the scene, the following products can be consumed in almost unlimited quantities:
| Animal products | Beef without layer of fat, calf, turkey, chicken, rabbit, basket, lean and turkey ham, eggs, abats, eggs and serum proteins |
| Vegetable protein sources | Shirataki mushrooms and noodles |
| Fish and seafood | COD, Pollock, crabs, calmars, molds, shrimp, crab sticks, sea perch, tilapia, choice, hek, mackerel, herring, salmon, tuna |
| Vegetables | Broccoli, color and white cabbage, eggplant, zucchini, dill, parsley, arugula, kolrab, tomatoes, pepper, celery, green beans, cucumbers, spinach, leaves of leaves.Beets, Jerusalem artichokes and carrots - only in the morning. |
| Dairy products with fat content of 0% | Cottage cheese, milk, kefir, yogurt without adding sugar, melting cheese |
At the attack and all the subsequent stages, the meat, the fish and the eggs can be boiled, cooked and curly cooked without adding oil.Low starch vegetables should be consumed raw, cooked or steamed.
Ducan Nutrition algorithm provides an impressive list of authorized additives.This helps to diversify the menu and thus protect you from breakdowns.If you use them, you can feel like an eminent chef, cook delicious dishes and easily lose weight.
So what additives are authorized on the ducan diet?This:
- Sucrone with zero calorie content;
- Oat bran;
- wheat and rye sound - no more than 1 tablespoon per day;
- flavors and essences;
- skimmed milk;
- Cocoa with a fat content does not exceed 2%;
- Mustard and soy sauce without sugar in the composition;
- corn starch (within 20 g);
- tomato paste;
- herbs and spices;
- Balsamic vinegar;
- gelatin;
- Sesame, chia and linen seed;
- ginger root;
- Cornishons, lemon and onion;
- Vegetable oils - from the "Alternation" scene;
- Sugar -free yogurt with pieces of fruit - up to 2 pots per day;
- Berries Gerja.Authorized from the "attack" phase.
It's time to attack, take advantage of the cruise or collect the fruit of work: depends on the plan of the offensive for excess weight
Ducan's diet consists of four phases, or steps, with a certain set of products and duration, which must be calculated individually.
| Steps | What products can be consumed | Duration, day | Weight loss, kg |
| "Attack" | Only protein.The carbohydrates are completely excluded.Throughout the "attack", 1.5 tablespoons is included in the daily diet.L.oats | From 2 to 10 | From 3 to 15 |
| "Alternation" ("cruise") | The alternation of protein days (CHO) purely and vegetable (BO).Protein products and necra fertilizer vegetables are allowed, plus 2 tablespoons.L.oats | Until the right weight | From 1 per week |
| "Consolidation" ("Consolidation") | The diet consists of protein products and vegetables.A portion of fruit per day is added, 2 slices of sound or grain bread, 40 grams of cheese.It is also necessary to observe 1 purely protein day per week and take 2 tablespoons daily.L.Oat bran.You can organize 2 vacation or dinner lunch per week | Calculated by the formula: 10 x for the number of kilograms lost | |
| "Stabilization" | You can eat carbohydrates 6 times a week.Each day, it is necessary to use the oat sound up of 3 tablespoons.Observe 1 purely protein day per week. | All life |
"Attack" phase: duration and menu for a week
"Attack" - This is a step with fairly difficult restrictions.But this period is easy to cross, because at the start of the dukanovites path, a high motivation for weight loss accompaniments.In addition, this phase does not last long.The duration of "attack" depends on the number of kilograms that you plan to reset:
- Up to 5 kg - quite 1 day "attack";
- up to 10 kg - no more than 3 days;
- from 10 to 20 kg ─ 5 days;
- Over 20 kg ─ 7 to 10 days.
Significant weight loss in the "attack" stimulates a person and adheres more to the selected power system.
"Attack" phase: menu for a week
| Day | Eat food | Flat |
| Monday | Breakfast | Cottage cheese, tea |
| Lunch | A few turkey slices | |
| Dinner | Beef steak | |
| Afternoon snack | Hard eggs with mayonnaise | |
| Dinner | Grill Fish, 200g of yogurt | |
| Tuesday | Breakfast | Oat sound cake, turkey ham |
| Lunch | Yogurt | |
| Dinner | Chicken cutlets | |
| Afternoon snack | Ducan ice cream | |
| Dinner | Baked rabbit | |
| Wednesday | Breakfast | Yogurt, coffee |
| Lunch | Hard eggs with mayonnaise | |
| Dinner | Cod cooked in the oven | |
| Afternoon snack | Cottage cheese with parsley | |
| Dinner | Passek of the chicken liver and oat sound | |
| THURSDAY | Breakfast | Hard -boiled eggs |
| Lunch | Oat cake | |
| Dinner | Chicken thighs | |
| Afternoon snack | Yogurt | |
| Dinner | Ham and cheese -stuffed chicken fillet | |
| Friday | Breakfast | Oatmeal with yogurt |
| Lunch | Cottage cheese | |
| Dinner | Chicken breast | |
| Afternoon snack | Turkey | |
| Dinner | Muffic muffins | |
| SATURDAY | Breakfast | Syrniki |
| Lunch | Yogurt | |
| Dinner | Boiled chicken liver | |
| Afternoon snack | Hard -boiled eggs | |
| Dinner | Baked rabbit | |
| Sunday | Breakfast | Cottage cheese pan |
| Lunch | A slice of turkey cooked in the oven | |
| Dinner | Kurin Suffle | |
| Afternoon snack | Yogurt | |
| Dinner | Boiled fish, cottage cheese 200g |
Recipes for the "attack" phase
Gru
- 1.5 tablespoons.tablespoons of oatmeal sound;
- 1 chicken egg or 1 protein;
- 1.5 tablespoons.tablespoons of sweet cottage cheese or yogurt;
- Salt or sugar to taste.
Carefully mix all the ingredients.Form small cakes.Cook in a saucepan with an anti-strict coating.
Ducan cheese cakes
- 100 g cheese with a grain chalet;
- 1 egg;
- 2 tablespoons.tablespoons of oatmeal sound;
- 2 tablespoons.tablespoons of yogurt;
- 1/2 teaspoon of chemical yeast;
- Vanilin, a taste of a taste.
Separate the protein from yellow.Yolk, yogurt, cottage cheese, sound, baking powder, sacrinate and vanillin mixture.Beat the protein with strong foam, insert it carefully in the dough.Reheat a pan with a teflon coating and fry the cheese cakes with a pink crust.
Chicken cutlets
- 600 g of net chicken breast;
- 1 chili pepper;
- 2 tablespoons.tablespoons of soy sauce;
- 2 garlic cloves;
- Parsley Greens;
- salt.
Rinse the chicken fillet and finely chop with a sharp knife.Growing the garlic, add to the minced meat.Clean chili and cut.Season the minced meat with salt, add garlic, chili, soy sauce and chopped parsley.Mix everything carefully.Wipe the heated pan with a paper towel with a drop of vegetable oil.Put the chicken minced meat with a tablespoon, fry for 3 minutes on each side.
Cod cooked in the oven
- 500 g cod net;
- A cheese pack with low canvas content;
- 1 teaspoon of mustard;
- 2 small bulbs;
- Juice 1 lemon;
- Black and salt pepper to taste.
Press the lemon juice.Finely chop the onion, mix with lemon juice.Present the cottage cheese, mustard, pepper and salt in the mixture.Cover the baking sheet or the cooking dish.Put the cod fillet on the aluminum paper layer.Distribute the cheese-cornecche-gorchical cheese sauce on top.Cover the dish with a sheet of aluminum paper, fix the edges.Reheat the oven to 180 ° C Cook the dish for 25 minutes.
Chicken breast
- 1000 g of breast chicken net;
- 2 tablespoons.tablespoons of soy sauce;
- 1 garlic head;
- 1/2 cottage cheese packs with a 0%fat content;
- 1 teaspoon of mustard;
- Pepper and salt to taste.
Wash and dry the chicken breast net.Make deep cuts in the meat.Clean the garlic.Divide each pod into three parts.Return the breasts with garlic.Place the prepared net in a silicone form.Distribute the soy sauce by meat.Salte the cottage 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 prepare for another 10 minutes.
Passek of the chicken liver and oat sound
- 500 g chicken liver;
- 2 tablespoons.tablespoons of oatmeal sound;
- 2 chicken eggs;
- 1/2 cups of yogurt;
- Salt and spices to taste.
Wash off, clean from movies.Boil until it is soft (about 15 minutes).Cool.Perce all the ingredients with a mixer to smooth consistency.Transfer the mixture in refractory shape, bake for 15 minutes to 180 ° C.
Ham and cheese -stuffed chicken fillet
- 1 large chicken chicken breast;
- 2 tablespoons.tablespoons of tomato paste;
- A cheese pack with low canvas content;
- 1 tablespoon.spoon of lemon juice;
- 2 garlic cloves;
- 70 g ham with a fat content of up to 4%;
- Salt and spices to taste.
Separate the breast from the bone, remove the skin.Cut the net without reaching the edge and develop, like a book.Adjust the net a little, grease lemon juice and put in the refrigerator for half an hour.Growing the garlic, mixing with cottage cheese and tomato paste, season with salt and spices.Cut the ham strips.Lubricate the net with cottage cheese, then put the chopped ham.Transform the net into a roller, a culinary wire into a roller.Cook the dish for 30 minutes at a temperature of 200 ° C, remove the roller wire before serving.
Ducan ice cream
- 300 g of sweet cottage cheese or yogurt;
- 1 cup of milk;
- 20 g of gelatin;
- 1 teaspoon of soluble coffee;
- Cinnamon and sugar - substitute for taste.
Dip gelatin in cold milk for half an hour.Then heat the mixture in a double boiler until the gelatin is completely dissolved.Add the SECORTOR, Cinnamon, Soluble Coffee.Beat the cottage cheese or yogurt, interfere with the gelatin-coffee mixture.Beat again in Bele.Pour the mass into silicone molds.Put the freezer.
Mayonnaise on Ducan
- 1 teaspoon of mustard;
- 1 teaspoon of olive oil;
- 2 yellow;
- 1 tablespoon.spoon of lemon juice;
- 250 g of cheese soft cottage with low fat content;
- SUGAR -SUBSITUTER AND SEL to taste.
Beat the yolks with a mixer or whisk, gradually add mustard, salt and sahzam.Beat, add cottage cheese, then enter olive oil with a thin flow.Finally, add lemon juice.
"Cruise" step: alternating squirrel to obtain a perfect weight
The "cruise" phase is the most important phase of the ducan diet is the alternation of protein and purely protein protein days.It is for this period that the main weight loss is responsible.Pierre Ducan recommends adhering to the 1 BO and 1 CB ratio.
Week menu for the "Alternation" phase
| Day | Eat food | Flat |
| Monday BO | Breakfast | Oat sound cake and tuna paste |
| Lunch | Vegetable cut, cottage cheese | |
| Dinner | Dindery choice, vegetable salad with yogurt vinaigrette | |
| Afternoon snack | Tuna in his own juice, fresh cucumber | |
| Dinner | Zucchini stuffed | |
| Tuesday CHB | Breakfast | Cotap of the cheese cottage and chicken ham |
| Lunch | A piece of meat bread | |
| Dinner | Chicken soup with oat branch | |
| Afternoon snack | Helved cheese roll and cottage | |
| Dinner | Whitefish | |
| Wednesday Bo | Breakfast | Ovarian glazing, a piece of smoked salmon and vegetables |
| Lunch | Cucumber roller, cottage cheese and shrimp | |
| Dinner | The calf is hot | |
| Afternoon snack | Envelope of ham, cheese and cottage vegetables | |
| Dinner | Stuffed pepper | |
| Thursday CHB | Breakfast | Omlet with tuna |
| Lunch | Yogurt | |
| Dinner | Fish soup | |
| Afternoon snack | Cottage cheese jelly | |
| Dinner | Türkiye cooked in Jorgurt | |
| Friday BO | Breakfast | Chicken cupcakes, fresh cucumber |
| Lunch | Gru | |
| Dinner | Cooked beef, vegetable stew | |
| Afternoon snack | Listen to the salad rolls with cottage cheese | |
| Dinner | Kuritsa jelly | |
| Saturday CHB | Breakfast | Wall ham with cheese and soft green vegetables |
| Lunch | Cottage cheese pan | |
| Dinner | Okroshka on the kefir without adding vegetables | |
| Afternoon snack | Yogurt | |
| Dinner | Oven dorada | |
| Sunday BO | Breakfast | Oat cake with liver paste at home |
| Lunch | Cottage cheese muffins, corn starch and smoked chicken | |
| Dinner | Beet on kefir | |
| Afternoon snack | Celery rod sticks with a sauce based on Jorgurt | |
| Dinner | Kurin Nuggets in the panoramic of oats, cucumber and tomato salad |
Recipes for the "Alternation" phase
Okroshka on kefir
- 0.5 liter of skimmed kefir;
- 0.5 cup of mineral water;
- 2 pieces of low ham chicken;
- 1 fresh cucumber;
- 2 hard eggs;
- 4 radishes;
- 1 teaspoon of vinegar;
- parsley;
- black pepper;
- salt.
Grate the radish.Chicken ham, cucumber, eggs and green vegetables cut into cubes.Chop the parsley.Fold the ingredients in an appropriate container, pour the mixed kefir with mineral water.Add pepper and vinegar, salt.
Chicken soup with oat branch
- 1 liter of water;
- 400 g chicken net;
- 1 egg;
- 1.5 tablespoons.tablespoons of oatmeal sound;
- 1 small bulb;
- a small pack of green onions and dill;
- salt.
Cook the chicken fillet for 20 minutes.Take the meat out, cut into small cubes and put it back in the broth.Finely chop the green and the onions, pour into a saucepan with broth.Salt.Pour a raw egg into a boiling broth.Cook for 5 minutes, add the oat sound and the chopped dill.Remove the fire soup.
Fish soup
- 1 liter of water;
- 2 tuna banks in his own juice;
- a small heap of the dill;
- Salt and bay leaf.
Boil water, salt.Open the jars with tuna, knead the fish with a fork.Finely chop the onion.Put the onion in boiling water, add the bay sheet.Cook for 3 minutes, then place a large fish.Cook for 5 minutes at the end, add the finely chopped dill.
Chicken barbecue marinated in yogurt
- 500 g net chicken breast;
- 250 g of yogurt with zero calorie content;
- 1 teaspoon of Paprika;
- 1 teaspoon of grated ginger root;
- 1 garlic clove;
- red pepper on the tip of a knife;
- Salt to taste.
Cut the chicken fillet into pieces of the same size.Poultry meat is marinated in a mixture of yogurt, salt and spices.After 3 hours, draw the meat on wooden skewers.Cook on the grill or in the oven until the preparation.
Oven chicken hips
- semi-degigts of skimmed cottage cheese;
- 3 chicken legs (you can also use the legs);
- 1 average bulb;
- 50 g of parsley;
- Half a voice;
- salt;
- Black pepper.
Remove the skin from the hips.Online and green onions, finely parsley.Mix with cottage cheese, salt and pepper.On the prepared thighs, make deep incisions.Fill the cottage cheese garnish cuts, cover the hips with the mixture of the mixture and wrap them in aluminum foil.Put the dish in the oven, heated to 200 ° C and bake for 45 minutes.
Kuritsa jelly
- 3 liters of water;
- 1 medium chicken;
- 30 g of gelatin;
- 2 eggs;
- 1 head of head onion;
- 2 bay sheets;
- 2 garlic cloves;
- Allvice;
- salt.
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, boil for 5 minutes and turn off the gas.Cool the chicken.Separate the meat from the bones and cut into small pieces.Dilute the gelatin in 2 glasses of cold water.After swelling, heat in a double boiler and cool.Make the eggs.Clean, cut the halves and put in a container, put chicken meat on top.Filter 1.5 liters, mix with prepared gelatin.Reheat the broth without boiling and pour chicken meat.Put a container with a dish in the refrigerator until it is completely solidified.
"Consolidation" phase: fix the results obtained
When the perfect weight is reached, there is a strong temptation to rest on laurels and return to previous eating habits.But time has not yet come to relax.The results obtained must be fixed to prevent the decline in the original body weight.
During the third stage of the diet, carbohydrates 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 one part (except bananas, cherries and grapes).
You can also eat pork, 2 slices of sound or grain bread and 40 g of cheese per day.In addition, at this stage, dukanovites are allowed to pamper with 1 part of products containing starch and 1 festive meal per week in the first half of "consolidation".And 2 portions of products containing starch and 2 festive meals per week in the second half of this phase.
As products containing starch, you can use pasta, cereals, lenses, potatoes.In order not to give the conquered positions, it is necessary to leave 1 purely protein day per week.
Week menu for the "consolidation" phase
| Day | Eat food | Flat |
| Monday | Breakfast | Oatmeal with sound in skim milk |
| Lunch | Brain and cheese sandwich | |
| Dinner | Okroshka on kefir | |
| Afternoon snack | Apple | |
| Dinner | Choice of fresh vegetables and vegetable salad | |
| Tuesday | Breakfast | Home sausages and oat bran |
| Lunch | Orange | |
| Dinner | Fish soup | |
| Afternoon snack | Yogurt | |
| Dinner | Chicken barbecue, grilled vegetables | |
| Wednesday | Breakfast | Cottage cheese pan |
| Lunch | Grapefruit | |
| Dinner | Ginger cooked beef | |
| Afternoon snack | Cottage cheese | |
| Dinner | Hot salad with chicken and green beans | |
| Thursday CHB | Breakfast | Omlet in the package |
| Lunch | Helved cheese roll and cottage | |
| Dinner | Chicken soup with oat branch | |
| Afternoon snack | Study jelly with cocoa | |
| Dinner | Cod cooked in the oven | |
| Friday | Breakfast | Oat sound pancakes, cottage cheese with meteor |
| Lunch | Chicken cupcakes, vegetable slices | |
| Dinner | Mushroom soup | |
| Afternoon snack | Pear | |
| Dinner | Festive meal | |
| SATURDAY | Breakfast | Scrambled eggs, alcohol salmon, bread cut |
| Lunch | Cottage cheese muffins with ham | |
| Dinner | Caramed soup in cauliflower | |
| Afternoon snack | Berry jelly | |
| Dinner | Pork baked in the oven, cake of his oats | |
| Sunday | Breakfast | Syrniki |
| Lunch | A cup of fresh berries | |
| Dinner | Borscht | |
| Afternoon snack | Protein cocktail | |
| Dinner | Chicken with sauce transport, fresh vegetables |
Fourth step ─ Final stabilization of weight
Most of those who have tried at least one diet on themselves are faced with the fact that after eliminating restrictions, the weight increases again.The diet protocol, Dr. Dukan, will help keep a thin silhouette all his life.To do this, you need to abandon the elevator or walk with a quick step at least 20 minutes a day.And also one day a week to observe purely protein nutrition.A day of protein per week will level all eating disorders and protect against weight gain.In addition, throughout life, 3 tablespoons of oats per day should be consumed.This habit will help not to eat too much and improve health.
The advantages and disadvantages of the ducan diet
This power system can be called one of the best protein -rich diets.Advantages of Ducan's diet:
- No need to count the calories and weigh the portions;
- The feeling of hunger does not care, authorized products can be eaten, a feeling of saturation;
- An excess weight goes stable and forever;
- The muscle weight of the body is not lost.
But there are negative points, these are:
- Natural meat and fish products are quite expensive;
- It is necessary to devote a lot of time to the preparation of dishes;
- During Ducan's diet, the load on the kidneys increases, shortness of breath, the sensation of dry mouth, weakness, unpleasant smell of the body and constipation are not uncommon.
Contraindication
Ducan's diet is very suitable for many, but not everyone.The contraindications of this power system are:
- Age of young people and the elderly;
- Pregnancy and breastfeeding;
- renal pathologies;
- Gastrointestinal tract diseases;
- Nervous system diseases.
To minimize the side effects of the diet, it is recommended to take an appropriate vitamin-mineral complex.
Ducan's diet is not only a diet system, but a detailed weight loss plan that allows you to see precious numbers on scales within limited time limits and maintain the perfect form throughout life.