More than 35 years ago, French therapist Pierre Dukan developed an author's energy system that helps to lose weight quickly.Over the years, the diet has gained well reserved popularity in France and around the world.
Basic Principles of Ducan diet
Ducan's diet is a successful symbiosis of a scientific approach and practical experience, adapted taking into account the urgent needs and psychology of people with overweight.Weight loss occurs due to the exclusion of fast fats and carbohydrates.At the same time, the proteins that make up the diet base are not completely absorbed by the body.This energy system is easily regulated by a particular person's life needs and lifestyle.For all those who decided to lose speed and forever weight, Pierre Ducan strongly advises:
- Eat mainly low protein products.
- Drink at least 1.5 liters of liquid per day.
- Obtained regularly oatmeal from food.
- Eat according to a scheme that includes 4 stages: "attack", "alternation", "consolidation" and "stabilization".
- Get used to physical exercise, at least ─ up to 20 minutes of fast walking a day.
According to Pierre Dukan, protein products should prevail in the diet of men and women who want to lose weight.At the same time, fats and carbohydrates are cut to a minimum.As recommended low protein sources:
- calf;
- calf;
- offal;
- rabbit meat;
- Fat and lean varieties (including smoked and canned in their juice);
- Seafood and crab sticks;
- chicken and turkey without skin;
- egg and serum protein;
- Retail products;
- Lenten Ham with fat content from 2 to 4 %;
- Chicken and armchair eggs.
Very hardly they decide to move on to protein nutrition, rightly for fear of potential health problems.However, the side effects of the Ducan diet can be successfully avoided if you drink a sufficient amount of fluid: at least 1.5 liters per day.This includes not only plain and mineral water, but also coffee, green and black tea, a corner drink, herbal decoction and a compote from the coj berries.As well as dietary shares and pepsi.
The oats is a wheat shell, previously the product was considered almost useless.But the French therapist managed to use the properties of oat bran for the benefit of weight loss.Now this is an indispensable component of Ducan's diet.This product meets the lack of rough fibers and reduces the amount of nutrients immersed in food.Oat Bran:
- Make a feeling of satiety;
- bind cholesterol;
- contribute to a decrease in blood pressure and blood sugar;
- slow down the absorption of fast carbohydrates;
- cleanse the body of toxins;
- Normalize digestion.
In addition, the oats land peel becomes a low calorie replacement for the usual bread and porridge.The oats, depending on the diet phase, are used in an amount of 1.5 to 3 tablespoons.You can eat bran, drinking water, mix with yogurt, use as ingredients for cakes or baking of Ducan.
Dyukan Diet: Permitted and Prohibited Products
To lose weight in this power system, it is necessary to exclude fatty products and major sources of carbohydrates from the diet.This:
- fatty varieties of meat;
- Pata meat and duck;
- butter;
- Dairy products containing fat more than 1.5 %;
- cereals and legumes;
- bread and pastries;
- fruits and nuts;
- Honey, sugar and cakes.
If it seems that Ducan's diet offers an extremely poor menu, then this is not the case.Depending on the stage, the following products can be consumed in almost unlimited quantities:
| Animal origin products | Beef with no fat layer, beef, turkey, chicken, rabbit, basket, lean bacon and turkey, eggs, eggs, eggs and serum protein |
| Sources of plant protein | Mushrooms and foil of shirataki |
| Seafood | Cod, pollock, crab, squid, micisels, shrimp, crab shots, perch sea, tilapia, picks, iron, makerel, herring, salmon, tuna |
| vegetable | Broccoli, colored and white cabbage, eggplant, zucchini, dill, parsley, arugules, collar, tomato, bell pepper, celery, green beans, cucumbers, spinach, leaf salad.Beets, Jerusalem artichoke and carrots - only in the morning. |
| 0 % fat dairy products | Cheese curd, milk, kefir, yogurt without adding sugar, melting cheese |
In the "attack" and all the subsequent stages, the meat, fish and eggs can be boiled, roasted and fried without adding oil.Low starch vegetables should be consumed raw, boiled or steamed.
Ducan food algorithm offers an impressive list of permitted additives.This helps to diversify the menu and thus protect yourself from breakdowns.If you use them, you can feel like a prominent cook, cook delightful dishes and lose weight easily.
So what additives are allowed in Ducan's diet?This:
- Sacrone with zero calorie content;
- oat bran;
- wheat and rye bran - no more than 1 tablespoon per day;
- fragrances and essences;
- weak milk;
- cocoa fat content of not more than 2 %;
- mustard and soy sauce without sugar in composition;
- corn starch (within 20 g);
- tomato paste;
- herb and spices;
- Balsamic vinegar;
- gelatin;
- Susami, Chia and Freedom Seeds;
- ginger root;
- Cornishons, lemon and onions;
- Vegetable oils - starting from the "alternative" phase;
- Sugar yogurt with fruit pieces - up to 2 jars a day;
- Gertja berries.Allowed from the "attack" phase.
Time to go to the attack, enjoy navigation or reap the fruits of work: depends on the offensive plan for overweight
The Ducan diet consists of four phases, or phases, with a certain set of products and duration, which must be calculated individually.
| PHASE | Which products can be consumed | Duration, day | Weight loss, kg |
| “Attack” | Only protein.Carbohydrates are completely excluded.Along the "attack", 1.5 tablespoons are included in the daily diet.l.oat | From 2 to 10 | From 3 to 15 |
| “Alternation” (“sailing”) | Alternating simple protein days (CHO) and protein (Bo).Protein products and Necra point vegetables are permissible, plus 2 tablespoons.l.oat | Up to the right weight | By 1 per week |
| "Consolidation" ("Consolidation") | The diet consists of protein and vegetable products.Added part of the fruit a day, add 2 slices of bran or grain bread, 40 grams of cheese.It is also necessary to observe 1 day just protein per week and take 2 tablespoons daily.l.Oat Bran.You can arrange 2 rest or dinner lunch per week | Calculated by formula: 10 x for the number of kilograms lost | |
| “Stabilization” | You can eat carbohydrates 6 times a week.It is necessary to use oat bran in the amount of 3 spoons.Observe 1 day just protein per week. | All life |
Stage "attack": duration and menu for a week
"Attack" - this is a phase with very difficult restrictions.But this period is easy to cross, as at the beginning of the Dukanovites road, high motivation for weight loss accompanies.In addition, this phase does not last long.The duration of the "attack" depends on the number of pounds 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;
- More than 20 kg ─ from 7 to 10 days.
Significant weight loss in "attack" stimulates a person and further adheres to the selected energy system.
Stage "Attack": Menu for a week
| day | Food | cook |
| Monday | breakfast | Curd, tea |
| Lunch | A couple of slices of Turkey | |
| DINNER | Beef steak | |
| Snack | Boiled eggs with mayonnaise | |
| DINNER | Grill fold, 200g yogurt | |
| Tuesday | breakfast | Cake by making oats, bacon from Turkey |
| Lunch | yogurt | |
| DINNER | Dolls | |
| Snack | Ducan ice cream | |
| DINNER | Boiled rabbit | |
| Wednesday | breakfast | Yogurt, coffee |
| Lunch | Boiled eggs with mayonnaise | |
| DINNER | Baked merlus | |
| Snack | Parsley | |
| DINNER | Casserole from chicken liver and oat bran | |
| Thursday | breakfast | Boiled eggs |
| Lunch | Oat cake | |
| DINNER | Chicken | |
| Snack | yogurt | |
| DINNER | Chicken fillet filled with bacon and curd | |
| Friday | breakfast | Oatmeal |
| Lunch | Curd | |
| DINNER | Chicken breast | |
| Snack | Slice of Turkey | |
| DINNER | Muffins from a milk | |
| Saturday | breakfast | Sirniki |
| Lunch | yogurt | |
| DINNER | The liver of boiled chicken | |
| Snack | Boiled eggs | |
| DINNER | Boiled rabbit | |
| Sunday | breakfast | Cheese |
| Lunch | A slice of roasted turkey | |
| DINNER | The suffering of the cure | |
| Snack | yogurt | |
| DINNER | Boiled fish, curd 200g cheese |
Recipes for the "attack" phase
oat
- 1.5 tbsp.tablespoons of oat bran;
- 1 chicken egg or 1 protein;
- 1.5 tbsp.tablespoons of soft cottage cheese or yogurt;
- Salt or Sukiner to enjoy.
Mix all ingredients completely.Form small cakes.Bake in a pan with anti -stir.
Ducan Cheesecakes
- 100 g of grain cottage cheese;
- 1 egg;
- 2 tbsp.tablespoons of oat bran;
- 2 tbsp.tablespoons of yogurt;
- 1/2 teaspoon of baking powder;
- Vanilin, sucrotor to taste.
Separate the protein from the yellow yellow.Wine, yogurt, cottage cheese, bran, baking powder, sucriner and vanilla mixture.Beat the protein in a foam, carefully put it in the dough.Heat a pan with a layer of teflon and fry the cheeses in a rose crust.
Dolls
- 600 g chicken breast fillet;
- 1 pod chili pepper;
- 2 tbsp.tablespoons soy sauce;
- 2 garlic cloves;
- Greens parsley;
- salt
Rinse the chicken fillet and finely chop 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 fuel pan with a paper towel with a drop of vegetable oil.Place the chicken minced meat with a tablespoon, fry for 3 minutes on each side.
Baked merlus
- 500 g of cod fillets;
- A low retail curd package;
- 1 teaspoon mustard;
- 2 small bulbs;
- 1 lemon juice;
- Black pepper and salt to taste.
Squeeze the juice from the lemon.Finely cut the onion, mix with lemon juice.Present cottage cheese, mustard, pepper and salt in the mixture.Cover the baking sheet or baking dish.Place the fillet with cod in the paper layer.Distribute cheese-goorchic sauce on top.Cover the plate with a foil sheet, adjust the edges.Heat the oven to 180 ° C. Cook the dish for 25 minutes.
Chicken breast
- 1000 g of breast chicken fillet;
- 2 tbsp.tablespoons soy sauce;
- 1 head of garlic;
- 1/2 packet of fat content of 0 %;
- 1 teaspoon mustard;
- Pepper and salt to taste.
Wash and dry the chicken breast fillets.Make deep cuts in the meat.Clean the garlic.Divide each clove into three parts.Turn the breasts with garlic.Put prepared fillets in a silicone form.Spread the soy sauce for meat.Cheese cheese cottage cheese, mix with pepper and mustard.Pour the meat with the resulting mixture.Place the shape in the oven, predetermined at 180 ° C. Cook for 30 minutes.Then increase the temperature to 220 ° C and prepare another 10 minutes.
Casserole from chicken liver and oat bran
- 500 g chicken liver;
- 2 tbsp.tablespoons of oat bran;
- 2 chicken eggs;
- 1/2 cups of yogurt;
- Salt and spices to taste.
Wash offal, clean from the movies.Simmer until soft (about 15 minutes).Cold.Pieces all ingredients with a blender until smooth.Transfer the mixture to a refractory form, bake for 15 minutes at 180 ° C.
Chicken fillet filled with bacon and curd
- 1 chicken breast with large chicken;
- 2 tbsp.tablespoons tomato paste;
- A low retail curd package;
- 1 tbsp.spoons of lemon juice;
- 2 garlic cloves;
- 70 g of fat -containing bacon up to 4 %;
- Salt and spices to taste.
Separate the breast from the bone, remove the skin.Cut the fillets without reaching the skirt and expanding, like a book.Put a little fillet, lemon juice grease and refrigerate for half an hour.Grind garlic, mix with cottage cheese and tomato paste, season with salt and spices.Cut the bacon strips.Lubricate curd fillets, and then place the chopped bacon.Turn the fillet into one roll, bandage a kitchen thread.Bake the dish for 30 minutes at a temperature of 200 ° C, remove the strand from the rolls before serving.
Ducan ice cream
- 300 g of soft cottage cheese or yogurt;
- 1 cup milk;
- 20 g gelatin;
- 1 teaspoon soluble coffee;
- Cinnamon and sugar -Substitive 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 sucrotor, cinnamon, soluble coffee.Beat cheese or yogurt, interfere with the mixture of gelatin-brown.Beat again in faith.Pour the mass into silicone molds.Place in the refrigerator.
Mayonnaise in Ducan
- 1 teaspoon mustard;
- 1 teaspoon olive oil;
- 2 yellow;
- 1 tbsp.spoons of lemon juice;
- 250 g of soft cheese with a little sore throat;
- Sugar -Substitive and salt to taste.
Beat the yellow yellow with a mixer or fry, gradually add mustard, salt and saham.Beating, add cottage cheese, then insert olive oil with a thin stem.Finally, add lemon juice.
"Navigation" phase: alternation of ketrel to achieve perfect weight
The "navigation" phase is the most important phase in the Ducan diet, consisting of alternating protein days and just proteins.For this period that the main weight loss is responsible.Pierre Ducan recommends observing the ratio of 1 Bo and 1 CB.
Week menu for "alternative" phase
| day | Food | cook |
| Monday | breakfast | Cake from oat bran and a tone paste |
| Lunch | Pecan | |
| DINNER | Turkey turkey, salad with vegetable sauce yogurt | |
| Snack | Tone in its own juice, fresh cucumber | |
| DINNER | Zucchini | |
| Tuesday chb | breakfast | Cotap from cottage cheese and chicken bacon |
| Lunch | A loaf of bread | |
| DINNER | Chicken soup with oat branches | |
| Snack | Rolls obstructed cheese and curd | |
| DINNER | White fish | |
| Wednesday | breakfast | Ovarian-mosque, a piece of smoked salmon and vegetable cutting |
| Lunch | Cucumber roll, cottage cheese and shrimp | |
| DINNER | The beef is hot | |
| Snack | Ends by bacon, cottage cheese and vegetables | |
| DINNER | Pepper | |
| Thursday chb | breakfast | Omelet |
| Lunch | yogurt | |
| DINNER | Soup with fish | |
| Snack | Jelly | |
| DINNER | Turkey boiled in Jorgur | |
| Friday | breakfast | Chicken cupcakes, fresh cucumber |
| Lunch | oat | |
| DINNER | Boiled beef, decoction from vegetables | |
| Snack | Listen to the curd salad rolls | |
| DINNER | Jaw | |
| Saturday chb | breakfast | Bacon on the wall with soft cottage cheese and greens |
| Lunch | Cheese | |
| DINNER | Okroshka in kefir without adding vegetables | |
| Snack | yogurt | |
| DINNER | Ripe | |
| Sunday | breakfast | Oat cake with liver paste in the house |
| Lunch | Muffins from cottage cheese, corn starch and smoked chicken | |
| DINNER | Beetroot in kefir | |
| Snack | Sticks from celery stem with a sauce based on the jorgur | |
| DINNER | Kurin nugget in panning from oat Bran, salad with cucumbers and tomatoes |
Recipes for the "Alternation" stage
Okroshka in kefir
- 0.5 liters of weak kefir;
- 0.5 cups of mineral water;
- 2 pieces of chicken with low bacon;
- 1 fresh cucumber;
- 2 boiled eggs;
- 4 radishes;
- 1 teaspoon of vinegar;
- parsley;
- Black pepper;
- salt
Gray radish.Chicken bacon, cucumber, eggs and greens cut into cubes.Cut the parsley.Fold ingredients in a suitable container, pour kefir mixed with mineral water.Add pepper and vinegar, salt.
Chicken soup with oat branches
- 1 liter of water;
- 400 g chicken fillet;
- 1 egg;
- 1.5 tbsp.tablespoons of oat bran;
- 1 small lamp;
- a small pack of green onions and dill;
- salt
Cook chicken fillet for 20 minutes.Take the meat, cut into small cubes and place it again in the broth.Cut finely green and onion, pour into a soup pan.Salt pour a raw egg into boiling broth.Cook for 5 minutes, add oat bran and chopped dill.Remove the soup from the fire.
Soup with fish
- 1 liter of water;
- 2 tone banks in its own juice;
- a small fennel bunch;
- Salt and bay leaves.
Boil water, salt.Open the jar in tone, cook the fish with a fork.Finely cut the onion.Put the onion in boiling water, add the bay leaves.Cook for 3 minutes, then lay a large fish.Cook for 5 minutes, finally add finely chopped dill.
Barbecue chicken pickles in yogurt
- 500 g chicken breast fillet;
- 250 g of yogurt with zero calorie content;
- 1 teaspoon of paprika;
- 1 teaspoon of minced ginger root;
- 1 garlic clove;
- red pepper on top of a knife;
- Salt to taste.
Cut chicken fillet into pieces of the same size.Bird meat is marinated in a mixture of yogurt, salt and spices.After 3 hours, hang the meat on the wooden skewers.Cook on the grill or in the oven until readiness.
Roasted chicken
- Half -Fingers with poor curd;
- 3 chicken thighs (you can also use the legs);
- 1 average lamp;
- 50 g of parsley;
- half lane;
- salt;
- Black pepper.
Remove the skin from the hips.Online and green onions, fine parsley.Mix with cottage cheese, salt and pepper.In the prepared thighs, make deep cuts.Fill the cheese filling cuttings, cover the hips with the residue of the mixture and wrap them in the foil.Put the dish in the oven, heat to 200 ° C and bake 45 minutes.
Jaw
- 3 liters of water;
- 1 average chicken;
- 30 g of gelatin;
- 2 eggs;
- 1 head onion;
- 2 bay leaves;
- 2 garlic cloves;
- Allspice;
- 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 breast leaf, let it simmer 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 cups of cold water.After swelling, heat in a water bath and cool.Boil the eggs.Clean, cut in half and place in a container, place the chicken on top.1.5 liters strain, mix with prepared gelatin.Heat the soup without boiling, and pour chicken.Put a container with a plate in the refrigerator until it is fully strengthened.
Stage "Consolidation": Adjustment of results obtained
When the perfect weight is reached, there is a strong temptation to rest in laurel and return to previous food habits.But time has not yet come to relax.The results achieved should be fixed to prevent the return of the original body weight.
During the third phase of the diet, carbohydrates and fatty products are added to the diet.This means that in addition to protein and vegetables, fruits and berries appear in the menu in the amount of a portion (except bananas, cherries and grapes).
You can also eat pork, 2 slices of panties or grain bread and 40 g of cheese a day.In addition, at this stage, Dukanovites are allowed to caress with 1 piece of starch -containing products and 1 festive meal per week in the first half of "consolidation".And 2 parts of products containing starch and 2 festive meals a week in the second half of this phase.
As products containing starch, you can use pasta, cereals, lentils, potatoes.In order not to give the occupied positions, it is necessary to leave 1 day simply protein per week.
Week menu for "Consolidation" phase
| day | Food | cook |
| Monday | breakfast | Oatmeal with bran in poor milk |
| Lunch | Certified sandwich and cheese | |
| DINNER | Okroshka in kefir | |
| Snack | Apple | |
| DINNER | Fish cut and salad with fresh vegetables | |
| Tuesday | breakfast | Household sausages and porridge from oat brochures |
| Lunch | oranges | |
| DINNER | Soup with fish | |
| Snack | yogurt | |
| DINNER | Chicken barbecue, roasted vegetables | |
| Wednesday | breakfast | Cheese |
| Lunch | Grapefruit | |
| DINNER | Boiled beef with ginger | |
| Snack | Curd | |
| DINNER | Warm chicken salad and green beans | |
| Thursday chb | breakfast | Omelet in the package |
| Lunch | Rolls obstructed cheese and curd | |
| DINNER | Chicken soup with oat branches | |
| Snack | Cocoa jelly | |
| DINNER | Baked merlus | |
| Friday | breakfast | Pancakes from oats bran, curd with sukrotor |
| Lunch | Chicken cupcakes, vegetable slices | |
| DINNER | Mushroom soup | |
| Snack | Pear | |
| DINNER | Meal | |
| Saturday | breakfast | Scrambled eggs, alcohol salmon, bread cut |
| Lunch | Cheese muffins with bacon | |
| DINNER | Carameted soup made of cauliflower | |
| Snack | Berry jelly | |
| DINNER | Roasted pork, cake from oat brochure | |
| Sunday | breakfast | Sirniki |
| Lunch | A cup of fresh berries | |
| DINNER | Borsch | |
| Snack | Protein cocktail | |
| DINNER | Chicken with sauce carries, fresh vegetables |
Fourth Stage Final weight stabilization
Most of those who have tried at least one diet on themselves have faced the fact that after removing the restrictions, the weight increases again.Dr. Protocol Dr.Dukan will help to keep a thin figure throughout his life.To do this, you need to abandon the elevator or walk at least 20 minutes a day.And also one day a week to observe simply protein food.One day protein a week will level all food disorders and protect against weight gain.In addition, throughout life, 3 tablespoons of oat cuts a day should be consumed.This habit will help not to overdo and improve health.
The good and the bad of the Ducan diet
This power system can be called one of the best high -protein diets.Ducan's advantages:
- There is no need to count calories and weigh parts;
- The feeling of hunger does not disturb, the allowed products can be eaten, for a feeling of satiety;
- Excess weight goes steadily and forever;
- The weight of the body muscles 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 the Ducan diet, the load on the kidneys increases, shortness of breath, a feeling of dry mouth, weakness, unpleasant odor from the body and constipation are not rare.
Contraindications
Ducan's diet is suitable for many people, but not everyone.Contraindications in this power system are:
- young and elderly;
- Pregnancy and breastfeeding;
- Kidney pathologies;
- diseases of the gastrointestinal tract;
- Nervous system diseases.
To minimize the side effects from the diet, it is recommended to get a suitable vitamin-mineral complex.
Ducan's diet is not just a power system, but a detailed weight loss plan that allows you to see precious numbers in scales at limited time limits and maintain the perfect lifelong shape.