The diet, developed by the French nutritionist Pierre Dukan, is very popular today in France.Ducan's diet is quite simple, although severe, with the exact implementation of all the rules, it is very effective.It is recommended for those who try to lose 10 kg of excess weight and more.
The Ducan diet belongs to the category of low carbohydrate diets and allows you to quickly lose weight without limiting the amount of food.At the same time, the high protein content in the diet provides the body with the necessary energy and weight loss goes precisely because of fat and non -muscle non -woven deposits.
In addition, the Ducan system helps to maintain the flow rate on a lifetime.
The advantages of Ducan's diet
Unlimited quantity of food;There is no distinction at the time of the day and the number of meals;The base of the diet are natural products, which makes it safe;Ducan's diet is effective, even if your body has already developed a persistent "immunity" to different methods to lose weight;A high level of motivation due to the 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 observe it everywhere: at home, in the office, during a trip, in a coffee.
Disadvantages of the Ducan diet
At the beginning, a feeling of fatigue can arise, an increase in fatigue - this is how the action of the ketone bodies that suppress the appetite, whose production is stimulated by the ducan diet;The menu contains an insufficient amount of vitamins and microelements, therefore during the diet it is necessary to take component mineral complexes;To compensate a lack of fat in the diet, it is necessary to use a small amount of vegetable fat during cooking;Those who don't like cooking, Ducan's diet can get bored quickly.
Ducan diet phase
Ducan's diet includes 4 phases: "attack" (beginning), "cruise" (alternation), fixing, stabilization.The deadline for compliance with these phases depends on how many kilograms of weight you want to lose.
Each phase of the diet has its own characteristics, but there are a series of general rules: daily it is necessary to drink 1.5-2 liters of pure non-charcoal water;There are oat bran every day (in different stages, their number changes);The diet must be combined with light physical education and walking in the air (at least 20 minutes in the first phase, at least 30 minutes - in each following).
Phase 1: Attack (start)
The first stadium menu is the protein (protein nutrition, pp).At this stage, the task of the diet is to launch the division of adipose tissue into the body.This process can be accompanied by discomfort, dry dry, appearance of a slight smell from the mouth.These "side effects" suggest that the diet has started acting.
Weight loss in the initial phase can be 2-6 kg.The duration of the starting phase is determined according to the existing excess weight at the beginning of the diet: 10-20 days more kg-3-5;20-30 kg-5-7 extra days;30 kg extra or more than 5-10 days.For more than 10 days, observing the "attack" phase is unacceptable.
Sugar (but the bag can be used in the first phase), most of the varieties of meat (duck, goose, rabbit, beef, pig, lamb, calfskin, lamb) are excluded.
Allowed products (you can use them separately, you can mix): chicken and turkey turrets without leather (boiled);thin ham;veal liver, kidneys, language;any fish (boiled, steam, grid);seafood;egg;Dairy products -Caseari low fat, without adding sugar and fruit, no more than 800 g.per day.
Drinks, coffee, tea based on herbs and traditional and dietary shares.It is allowed to add vinegar, condiments and spices, garlic and onions to food, in small quantities salt.You can eat some cucumbers in brine, lemon (but don't add it to drinks).You can use mustard in moderately.
Every day you must also eat a 1.5 table.tablespoons of oat bran.Respect for this condition in all phases of the Dukan diet is important for the normal functioning of the intestine and the removal of fat fats from the body.
Phase 2: "Cruise" (alternation)
The vegetables (raw, cooked or boiled, at any time and in any quantity) are added to the products allowed in the initial phase.However, to achieve the result, it is important to observe the correct alternation of the products.
The duration of this phase depends on the speed with which the desired weight is reached by you.The alternation of the protein and vegetable menu depends on the number of kilograms downloaded: less than 10 kg: proteins (pp) - proteins + vegetables (PL) 1 after 1 day or 3/3, 5/5 (the selected alternation scheme can be modified at any time);More than 10 kg: 5/5 days.
Allowed vegetables: cucumbers;tomatoes;radish;asparagus;spinach;patch beans;cabbage;eggplant;celery;zuchinis;sweet pepper;beet;carrot.You cannot eat beets and carrots in every meal, you have to eat various vegetables.Mushrooms can be added to vegetables.
It is necessary to add 2 tables to the menu every day.tablespoons of oat bran.
Do not use products containing starch: potatoes, rice, corn and other cereals, peas, beans, lentils, avocado.
The menu of the second phase of the Ducan diet can be diversified with the addition of spices (including acute and regular pepper), garlic, cucumbers in brine, ketchup (1 tablespoon), jelly, starch (1 tablespoon), low fat, cheese with fat content no more than 6% (30 g), red or white wine (3 tablespoon).Low power cream (1 teaspoon), low -fat cocoa (1 teaspoon, tofu, surimi (crab sticks, no more than 8 pieces per day).
However, only two products a day can be consumed by these additives.Fish at this stage can be replaced by the natural fish conservatory without adding oil.You can use the sugar -Sostituti during cooking soy sauce.
Phase 3: consolidation
The task of the third phase is to return to the previous diet, without returning the lost kilograms.The duration of the fixing phase depends on the diet falling during the diet: for each lost kg - 10 days of fixing.
For a daily menu, in the fixing phase, all the products of the first and second phases are suitable;fruits, with the exception of cherries, grapes and bananas (a portion every day);2 pieces of bread;40 gr.mature cheese;2 times a week - products containing starch (pasta, potatoes, legumes, rice).
To the daily menu, it is necessary to add a table 2.5 per day.tablespoons of oat bran.In addition, in the third phase of the Dukan diet 2 times a week, 1 meals can be transformed into a "party" and afford everything you want.
Keep in mind that these two days cannot be organized below!1 day a week (best Thursday) should be protein (PP).
Phase 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 a day.tablespoons of oat bran;1 day a week keep a pure protein diet (PP).The final phase of the Ducan diet does not imply other exceptions or restrictions.The duration of his observance is the rest of life.
Dessert from book 350 ducan diet recipes
Marking
1-2 bags of a hairless sweetener, 10 proteins, parchment, 1 teaspoon of lemon juice.
Beat the squirrels with lemon juice in a persistent foam, add the sweetener.From a pastry bag, or with a spoon, put a portion of meringue on a pan, cook at a temperature of 200 degrees.Some types of sweeteners can burn at this temperature, if this happens, heat the oven not exceeding 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 is suitable.For a cream - 1 pack of ricotta, a bag of vanillin, a hairless sweetener.For decoration: you can cook based on the previous recipe for meringues.
To begin with, beat the proteins and add the cocoa, pour the bran and knead the dough.Gradually, without stopping to interfere, we introduce cocoa, cheese cottage, yolk.Some people prefer to add a sweetener to the dough, for example, in stevia powder, while others cost a sweet cream and "jewels".Pour the round -shaped "pasta" and cook at a temperature of about 180 degrees.In the meantime, beat the cottage cheese for the cream with a sweetener and a vanilla.The latter needs very little, otherwise the product can be bitter.Subsequently, the cake should be cooled and, or immediately cut into portioned cakes and decorated with cream and cottage cheese meringue, or cut in half, lay with cream and decorated with it from above.These recipes are suitable for "attack".If you, on "consolidation" or "cruise", you can arrange, for example, pumpkin jam to have an even more interesting taste.
Pumpkin jam
1 kg of pumpkin, cinnamon, cloves, double boiler, 1 lemon (juice).Cut the pumpkin as small as possible and cook in a double boiler.Macina with a blender, add the lemon juice and the spices, the cinnamon to take the ground.
Ugly muffins
150 g of ricotta, 2 tablespoons of oat bran, 4 proteins, 2 yolks, yeast or baking powder.The yolks with cottage was crazy, beat the proteins, add a dashboard, mix with the ricotta.You can salt a little or add those spices you like.In the end: add the oven powder.
Cook 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 skimmed milk, 20 g of convent of ordinary, 4 proteins, 6 bags of saccrone, 1 bag of vanillin.Beat the squirrels in a strong foam, you can go up slightly so that it does not fall.
By the way, you can add cocoa or cinnamon if you prefer a chocolate taste.Add a wise in the end, "break" all the lumps and bubbles formed by it.Dip the jelly in hot water, heat the milk, add the jelly and continue mixing, add 3 bags of saccrone there.Mix until the gelatin is completely dissolved, but remove from the fire.Turn on the mixer again and carefully, with a thin flow, pour milk with gelatin in protein.Previously, it must be cooled to a slightly hot state so that proteins did not curl.Add vanillin, mix.If there is an ice cream, leave us for 15 minutes, then put it according to the shapes and send it to the freezer, if there is no ice cream, just choose more flat shapes, like a pyal and freeze.It takes about 3-4 hours at the last phase, depending on the power of the freezer.
Pancakes and pancakes on ducan
Pumpkin pancake
150-200 g of pumpkin, 120 ml of milk, 2 tablespoons of dry grade milk (otherwise, any protein isolates, with the exception of fruit tastes, but then do not take the sweetener, is already in the composition of isolates), 2-3 tablespoons of oat braking, a small soda squash with lemon juice, a little clove of clove, 4-5 proteins, 150 g of ricotta.
Boil the pumpkin in water or steam to soft, then mix with a fork or turn into mashed potatoes with a blender.Beat the squirrels, add the cottage cheese, the milk, beat again, pour the bran, mix, add sweeteners and milk powder, then pumpkin puree, beat again and in the end we put the soda at the end.Stove pancakes are the best in a special pancake, which can be shot entirely by lifting from the handle.Use a minimum of olive oil to lubricate the mold and cook over medium heat.The cloves can be added to the water before cooking the pumpkin or you can grind in a mortar, mix with the cinnamon and pour into the dough before cooking.
Relice Pancakes
2 Zucchini-Tsukini, 1 red onion, 2 tablespoons of dry milk, a little olive oil, any vegetable dressing is mixed, you can simply salt, 1 egg, a torque of protein.
The courgettes together with the onion of three on the grater, beat the dry milk with the eggs, mix.We place the dough on a pan covered with a parchment with a spoon, cook at a temperature of 180 degrees until cooking.The pancakes for any stage of the diet 2 tablespoons of oat flour branch immerses in the water, add 1-2 eggs, beat and fry quickly in a hot pan or in the pancake.You can serve these pancakes with salmon, trout or normal cottage, a little flavored bag.
Cabbage pancake
1 kg of cauliflower, 1 cup of bran, 1 cup of kefir, 3 eggs, a little firm, 1 bulb, 2-3 tablespoons of dry milk.
Boil the cabbage until soft, drain the water, chop the vegetables with a blender.Skit the light bulb on a grater and connect with the cabbage, pour the cut with kefir, beat the eggs, mix bran, kefir, eggs, cabbage puree, lightly salt and leave for 10 minutes in a bowl.Then add soda and dry milk, mix well, cook in a hot pan, pouring 1-2 tablespoons once.
You can cook the pancakes in the oven, in this case, the pan do not water with oil, but be covered with parchment or parchment paper.
Syrniki
1 teaspoon of cocoa, 1 cup of low -fat yogurt without fillers, dust -powder, a pack of cottage cheese, 4 proteins, 1 egg, 2 tablespoons of bran, vanillin.
From the cheese cottage, proteins, eggs and oatmeal soaked in water, prepare the dough for the cheesecakes, we fry quickly on both sides in a teflon pan, transfer to a pan, covered with parchment for cooking and bring the readiness for about 10 minutes.Mix the yogurt with cocoa and saccant, serve cheesecakes with the resulting sauce.