The diet, developed by the French nutritionist Pierre Dukan, is very popular today in France.Ducan's diet is quite simple, although strict, with the exact implementation of all the rules, it is very effective.It is recommended for those who seek to lose 10 kg of excess weight and more.
Ducan diet belongs to the category of low -carb diets and allows you to quickly lose weight without restriction of the amount of food.At the same time, the high content of proteins in the diet provides the body with the necessary energy, and weight loss goes precisely due to fat deposits, and not muscle tissue.
In addition, the Ducan system helps to maintain the reach over the entire life.
The advantages of Ducan's diet
Unlimited amount of food;There is no distinction by the time of 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 a persistent “immunity” to different methods of losing weight;A high level of motivation due to the rapid loss of kilograms: 3-5 kg can leave every week;Diet is suitable for those who like to eat deliciously and conjure in the kitchen;You can observe it everywhere: at home, in the office, on a trip, in a cafe.
Disadvantages of Ducan's diet
In the early days, a feeling of fatigue, increased fatigue may arise - this is how the action of ketone bodies that suppress appetite, the production of which is stimulated by Ducan's diet;The menu contains an insufficient amount of vitamins and microelements, so during the diet it is necessary to take compensating vitamin-mineral complexes;To make up for a deficiency of fat in the diet, it is necessary to use a small amount of vegetable fats when cooking;Those who do not like to cook, Ducan's diet can quickly get bored.
Stages of Ducan's diet
Ducan's diet includes 4 stages: “attack” (start), “cruise” (alternation), fixing, stabilization.The deadline for compliance with these stages depends on how many kilograms of weight you want to lose.
Each phase of the diet has its own characteristics, but there are a number of general rules: daily it is necessary to drink 1.5-2 liters of pure non-carbonated water;There are oat bran daily (at different stages, their number changes);The diet must be combined with light physical education and walks in the air (at least 20 minutes in the first phase, at least 30 minutes - in each subsequent).
Stage 1: attack (start)
The menu of the first stage is protein (protein nutrition, pp).At this stage, the task of the diet is to launch the splitting of adipose tissue in the body.This process can be accompanied by discomfort, dry mouth, the appearance of a slight smell from the mouth.Such "side effects" suggest that the diet began to act.
Weight loss at the start stage can be 2-6 kg.The duration of the starting stage is determined depending on the existing excess weight at the beginning of the diet: 10-20 extra kg-3-5 days;20-30 extra kg-5-7 days;30 extra kg or more-5-10 days.For more than 10 days, observing the “attack” phase is unacceptable.
Sugar (but sucrice can be used at 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 turrets without skin (boiled);lean ham;calf liver, kidneys, tongue;any fish (boiled, steam, grill);seafood;eggs;Dairy products with low fat, without adding sugar and fruits, not more than 800 g.per day.
Of the drinks, coffee, herbal and traditional teas, and diet stakes are allowed.It is permissible to add vinegar, seasonings and spices, garlic and onions to food, in small quantities salt.You can eat a little pickled cucumbers, lemon (but not add it to drinks).You can use mustard in moderately.
Every day you also need to eat a 1.5 table.tablespoons of oat bran.Compliance with this condition at all stages of Dukan’s diet is important for the normal functioning of the intestine and the removal of fats of fat from the body.
Stage 2: “Cruise” (alternation)
Vegetables (raw, baked or boiled, at any time and in any quantity) are added to the products allowed at the start stage.However, to achieve the result, it is important to observe the correct alternation of 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 discharged: 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 beans;cabbage;eggplant;celery;zucchini;sweet pepper;beet;carrot.You can’t eat beets and carrots in each meal, you need to eat various vegetables.Mushrooms can be added to vegetables.
You need to add 2 table to the menu daily.tablespoons of oat bran.
Do not use starch -containing products: potatoes, rice, corn and other cereals, peas, beans, lentils, avocados.
The menu of the second stage of Ducan’s diet can be diversified by the addition of spices (including acute pepper and adjiki), garlic, pickled cucumbers, ketchup (1 tablespoon), gelatin, starch (1 tablespoon), low fat, cheese with fat content of not more than 6% (30 g.), Red or white wine (3 tablespoons).low -powered cream (1 tsp), cocoa with low fat content (1 tsp, tofu, surimi (crab sticks, not more than 8 pcs per day).
However, only two products per day can be consumed from these additives.The fish at this stage can be replaced by natural fish conservatory without adding oil.You can use sugar -substitutes when cooking soy sauce.
Stage 3: Consolidation
The task of the third stage is to return to the previous diet, without returning the lost kilograms.The duration of the fastening phase depends on the weight diet dropped during the diet: for each kg lost - 10 days of fixing.
For a daily menu, at the fixing stage, all products of the first and second stages are suitable;fruits, except for cherries, grapes and bananas (every day one portion);2 pieces of bread;40 gr.mature cheese;2 times a week - starch -containing products (pasta, potatoes, legumes, rice).
To the daily menu, it is necessary to add a 2.5 table daily.tablespoons of oat bran.In addition, in the third phase of Dukan’s diet 2 times a week, 1 meals can be turned into a “feast” and afford everything that you want.
Keep in mind that these two days cannot be arranged in a row!1 day a week (best Thursday) should be protein (PP).
Stage 4: Stabilization
The menu at this stage may include everything you wish.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 maintain a pure protein diet (PP).The final phase of Ducan’s diet does not imply other exceptions or restrictions.The duration of its observance is the rest of the life.
Desserts from the book 350 recipes of Ducan diet
Marking
1-2 bags of a hairless sweetener, 10 proteins, parchment, 1 teaspoon of lemon juice.
Beat the squirrels with lemon juice to a persistent foam, add the sweetener.From a confectionery bag, or with a spoon, put on a baking sheet a portion of meringue, bake at a temperature of 200 degrees.Some types of sweeteners can burn at such a temperature, if this happens, heat the oven no 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 is suitable.For a cream - 1 pack of cottage cheese, a bag of vanillin, a hairless sweetener.For decoration - you can bake according to the previous recipe for meringues.
To begin with, beat the proteins and add cocoa, pour the bran in 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 a sweet cream and "jewelry".Pour the “dough” in a round shape, and bake at a temperature of about 180 degrees.Meanwhile, beat cottage cheese for cream with a sweetener and vanilla.The latter needs very little, otherwise the product can be bitter.Next, the cake should be cooled, and, or cut immediately into portioned cakes and decorated with cottage cheese cream and meringue, or cut in half, lay down with cream and decorated with it from above.These recipes are suitable for "attack".If you, on “consolidation” or “cruise”, you can lay out, for example, pumpkin jam to get an even more interesting taste.
Pumpkin jam
1 kg of pumpkin, cinnamon, cloves, double boiler, 1 lemon (juice).Cut the pumpkin as smaller as possible and cook in a double boiler.Grind with a blender, add lemon juice and spices, cinnamon to take ground.
Ugly muffins
150 g of cottage cheese, 2 tablespoons of oat bran, 4 proteins, 2 yolks, baking powder or bakery powder.Grind the yolks with cottage cheese, beat proteins, add bran, mix with cottage cheese.You can salt a little or add those spices that you like.At the end - add bakery powder.
Bake at 150 degrees about half an hour.If you want the baking not “Op”, it is better not to open the oven in the process.
Vanilla ice cream
A glass of skim milk, 20 g of convent of ordinary, 4 proteins, 6 sucrone tablets, 1 vanillin bag.Beat the squirrels in a strong foam, you can slightly salt so that it does not fall.
By the way, you can add cocoa or cinnamon to them if you prefer a chocolate taste.Add a sucrotor at the end, “break” all lumps and bubbles formed from it.Soak gelatin in warm water, heat the milk, combine the gelatin, and continuing to stir, add 3 sucrone tablets there.Stir until the gelatin is completely dissolved, but remove from heat.Turn on the mixer again, and carefully, with a thin stream, pour milk with gelatin into proteins.Previously, it must be cooled to a slightly warm state so that the proteins do not curl up.Add vanillin, mix.If there is ice cream, leave for 15 minutes in it, and then put it according to the forms and send it to the freezer, if there is no ice cream, just choose more flat forms, like a pyal, and freeze.It takes about 3-4 hours to the last stage, depending on the power of the freezer.
Pancakes and pancakes on Ducan
Pumpkin pancakes
150-200 g of pumpkin, 120 ml of milk, 2 tablespoons of dry degree milk (if not, any isolates of protein, except for fruit tastes, but then do not take the sweetener, it is already in the composition of isolates), 2-3 tablespoons of oat bran (some replace 1 spoon of bran with a spoon of corn starch), a little soda, some soda, a little soda, a little soda, a little sodaGash with lemon juice, a little cloves, 4-5 proteins, 150 g of cottage cheese.
Boil the pumpkin in water or steam until soft, then knead with a fork or turn into mashed potatoes with a blender.Beat the squirrels, add cottage cheese, milk, beat again, pour the bran, mix, add sweetener and milk powder, then pumpkin puree, beat again, and at the end we put soda at the end.The stove pancakes is best in a special pancake, which can be turned entirely by lifting by the handle.Use a minimum of olive oil to lubricate the mold and cook over medium heat.Cloves can be added to the water before cooking pumpkin, or you can ground in a mortar, mix with cinnamon, and pour into the dough before baking.
Relice pancakes
2 zucchini-tsukini, 1 red onion, 2 tablespoons of dry degree milk, a little olive oil, any seasonings for vegetables are mixed, you can just salt, 1 egg, a pair of proteins.
The zucchini along with the onion of three on the grater, beat the dry milk with the eggs, mix.We lay the dough on 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 branch of oatmeal soak 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 ordinary cottage cheese, a little flavored sucrotor.
Cabbage pancakes
1 kg of cauliflower, 1 cup of bran, 1 cup of kefir, 3 eggs, a little soda, 1 bulb, 2-3 tablespoons of dry degree milk.
Boil cabbage until soft, drain the water, chop the vegetable with a blender.Grate the bulb on a grater, and connect with cabbage, pour cutting with kefir, beat the eggs, mix bran, kefir, eggs, cabbage puree, slightly salt and leave for 10 minutes in a bowl.Then add soda and dry degree milk, mix well, bake in a hot pan, pouring 1-2 tablespoons once on it.
You can bake the pancakes in the oven, in this case, the baking sheet does not water with oil, but be covered with parchment or baking paper.
Syrniki
1 teaspoon of cocoa, 1 cup of low -fat yogurt without fillers, powder sucrotor, a pack of cottage cheese, 4 proteins, 1 egg, 2 tablespoons of bran, vanillin.
From cottage cheese, proteins, eggs, and oatmeal soaked in water, we make dough for cheesecakes, quickly fry on both sides in a Teflon pan, transfer to a baking sheet, covered with parchment for baking, and bring to readiness for about 10 minutes.Mix yogurt with cocoa and sucrotor, serve cheesecakes with the resulting sauce.