The diet, developed by French nutritionist Pierre Dukan, is very popular today in France.Ducan's diet is quite simple, though strict, with the correct application of all rules, it is very effective.It is recommended for those who seek to lose 10 kg of excess weight and more.
The Ducan diet belongs to the category of low fuel diets and allows you to lose weight quickly 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 due to fat deposits, and not muscle tissue.
In addition, the Ducan system helps maintain lifelong achievement.
Advantages of Ducan's diet
Unlimited amount of food;There is no difference by daytime 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 constant "immunity" to various methods of weight loss;A high level of motivation due to the rapid loss of pounds: 3-5 kg can be removed every week;Diet is suitable for those who want to eat deliciously and create in the kitchen;You can observe it anywhere: at home, in the office, on a trip, to a cafe.
Disadvantages of Ducan's diet
In the early days, a feeling of fatigue, increased fatigue can arise - this is how the action of ketone bodies that suppress appetite, whose production is stimulated by the Ducan diet;The menu contains an insufficient amount of vitamins and microelements, so during the diet it is necessary to get compensatory vitamin-mineral complexes;To make up for a lack 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 get bored quickly.
Ducan's diet stages
Ducan's diet includes 4 stages: "attack" (start), "navigation" (alternation), adjustment, stabilization.The deadline for compliance with these stages depends on how many pounds of weight you want to lose.
Each diet phase 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 oats every day (at different stages, changes in their numbers);The diet should 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 first phase menu is protein (protein food, PP).At this stage, the task of the diet is to start separating adipose tissue into the body.This process can be associated with discomfort, dry mouth, appearance of a slight odor from the mouth.Such "side effects" suggest that the diet began to act.
Loss of weight in the start phase can be 2-6 kg.The duration of the start phase is determined depending on the existing excess weight at the beginning of the diet: 10-20 additional kg-3-5 days;Extra 20-30 kg-5-7 days;30 kg extra or more-5-10 days.For more than 10 days, the "attack" phase observation is unacceptable.
Sugar (but the safety can be used in the first stage), most types of meat (duck, goose, rabbit, beef, pork, lamb, beef, lamb) are excluded.
Allowed products (you can use them separately, you can mix): chicken and turkey -free (boiled) chicken turres;lean bacon;Beef liver, kidneys, language;any fish (boiled, steam, grill);seafood;eggs;Low -fat dairy products, without adding sugar and fruit, no more than 800 g.per day.
From drinks, coffee, herbal and traditional teas, and diet shares are allowed.It is permissible to add vinegar, spices and spices, garlic and onions in food, in small amounts of salt.You can eat a few pickled cucumbers, lemon (but not add it to the drink).You can use mustard on average.
Everyday you also need to eat a table 1.5.tablespoons of oat bran.Compliance with this condition at all stages of the Dukan diet is important for normal intestinal function and removing fat fats from the body.
Stage 2: "Navigation" (alternation)
Vegetables (raw, roasted or boiled, at any time and in any amount) are added to the allowed products at the start stage.However, to achieve the result, it is important to observe the correct alternation of products.
The duration of this phase depends on how quickly the weight desired by you is reached.Alternating the protein and vegetable menu depends on the number of kilograms discharged: less than 10 kg: protein (PP) - protein + vegetables (PL) 1 after 1 day or 3/3, 5/5 (chosen alternating scheme can be changed at any time);More than 10 kg: 5/5 days.
Permitted vegetables: cucumbers;tomatoes;radish;asparagus;spinach;patch beans;cabbage;eggplant;celery;zucchini;sweet pepper;beets;Carrots.You cannot eat beets and carrots at each meal, you should eat different vegetables.Fungi can be added to vegetables.
You need to add 2 table 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 second stage menu of the Ducan diet can be diversified with the addition of spices (including acute and adjacent pepper), garlic, pickled cucumbers, ketchup (1 tablespoon), gelatin, starch (1 tablespoon), low fat, cheese containing not more than 6% (30 g).Low -power cream (1 tsp), low -fat cocoa (1 tsp, tofu, surgery (crab sticks, no more than 8 pieces a day).
However, only two products a day can be consumed by these additives.Fish at this stage can be replaced by the natural conservatory of fish without adding oil.You can use the sugar -SubStitests when cooking soy sauce.
Stage 3: Consolidation
The third phase task is to return to the previous diet, without returning the lost pounds.The duration of the fastening phase depends on the diet of fallen weight during the diet: for each kg lost - 10 days of fixing.
For a daily menu, at the adjustment phase, all first and second phase products are appropriate;fruits, except cherries, grapes and bananas (a day part);2 pieces of bread;40 gr.baked cheese;2 times a week - products containing starch (pasta, potatoes, legumes, rice).
In the daily menu, it is necessary to add a table 2.5 daily.tablespoons of oat bran.In addition, in the third phase of the Dukan diet twice a week, 1 meal can turn into a "holiday" and withstand everything you want.
Keep in mind that these two days cannot be adjusted!1 day a week (the best swelling) should be protein (PP).
Stage 4: Stabilization
The menu at this stage can include everything you want.Its goal is to stabilize the weight reached.It is important to observe 2 rules: Eat 3 tables daily.tablespoons of oat bran;1 day a week keep a clean protein diet (PP).The last stage of the Ducan diet does not mean other exceptions or restrictions.The duration of its respect is the rest of life.
EssersTmembura from the book 350 recipes of the Ducan diet
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1-2 bags of a hairless sweetener, 10 proteins, parchment, 1 teaspoon lemon juice.
Beat the lemon juice squirrels in a constant foam, add the sweetener.From a dessert bag, or with a spoon, place a baking sheet of meringa, bake at a temperature of 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 "test" -2 tablespoons of oats, a little cocoa ("Russian" or "gold label", or any other type of sugar), 200 g of 0-2% fat cottage cheese, 4-5 proteins, 1 yellow is suitable.For a cream - 1 pack of curd, a vanilla bag, a hairless sweetener.For decoration - you can bake according to the previous recipe for meringues.
To get started, beat the proteins and add cocoa, pour the bran there and cook the dough.Gradually, without stopping to intervene, we present cocoa, cottage cheese, yellowish yellow.Some people prefer to add a sweetener to the dough, for example, powdered stevia, while others cost a sweet cream and "jewelry".Pour the "dough" into a round shape and bake at a temperature of about 180 degrees.Meanwhile, beat the cheese of the cottage cheese for cream with a sweetener and vanilla.The latter needs very little, otherwise the product may be bitter.Next, the cake should be cooled, and, or cut immediately into part cakes and decorated with cottage cheese and meringue, or cut in half, stretch with cream and decorated with it from above.These recipes are suitable for "attack".If, in "consolidation" or "navigation", you can lay, for example, pumpkin jam to get an even more interesting taste.
Pumpkin
1 kg of pumpkin, cinnamon, cloves, double boiler, 1 lemon (juice).Cut the pumpkin as small as possible and cook in a double boiler.Grind with a blender, add lemon juice and spices, cinnamon to get ground.
Ugly muffins
150 g of cheese cottage cheese, 2 tablespoons oat wounds, 4 proteins, 2 yellow, baking powder or bread powder.Grind yolks with cottage cheese, beat protein, add bran, mix with cottage cheese.You can salt a little or add those spices you like.Finally - add bread powder.
Bake at 150 degrees about half an hour.If you want baking not "op", it is best not to open the oven in the process.
Vanilla ice cream
A glass of weak milk, 20 g of ordinary monastery, 4 proteins, 6 sukron tablets, 1 vanilla bag.Beat the squirrels in a firm foam, you can salt a little 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 to the bottom, "break" all bumps and bubbles formed by it.Soak the gelatin in warm water, heat the milk, combine the gelatin and continue stirring, add 3 sahakon tablets there.Stir until the gelatin is completely wasted, but remove from the heat.Turn on the mixer again and carefully, with a thin flow, pour milk with gelatin into protein.Previously, it should be cooled in a slightly warm state so that the proteins do not bend.Add the vanilla, mix.If there is ice cream, leave for 15 minutes in it, and then place it in shape and send it to the refrigerator, if there is no ice cream, simply choose more flat shapes, like a pyal and freeze.It takes about 3-4 hours in the last stage, depending on the power of the refrigerator.
Pancakes and pancakes in Ducan
Pumpkin pancakes
150-200 g of pumpkins, 120 ml of milk, 2 tablespoons of dry scale milk (if not, any protein insulation, except for fruit flavors, but then do not get the sweetener, is already in the composition of soda gash insulation with lemon juice, a little cloves, 4-5 proteins, 150 g cottage cheese.
Simmer in water or steam until soft, then cook with a fork or turn the mashed potatoes with a blender.Beat squirrels, add cheese curd, milk, beat again, pour the bran, mix, add sweeteners and milk powder, then pumpkin puree, beat again and finally put soda at the bottom.The pancakes of the stove are best in a separate pancake, which can be fully turned by raising from the glove.Use a minimum of olive oil to lubricate mold and cooked over medium heat.Cloves can be added to water before cooking the squash, or can soil in a mortar, mix with cinnamon and pour in the dough before baking.
Relice Pancakes
2 zucchini-tanks, 1 red onion, 2 tablespoons dry scale milk, a little olive oil, any spices for vegetables are mixed, you can simply salt, 1 egg, a pair of protein.
The zucchini together with the three onion in order, 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 each stage of the diet 2 tablespoons of oatmeal branches dip in the water, add 1-2 eggs, beat and fry quickly in a hot pan or pancake.You can serve such pies with salmon, trout or ordinary cottage cheese, a slightly spicy sucrotor.
Cabbage pancakes
1 kg of cauliflower, 1 cup bran, 1 cup kefir, 3 eggs, a little soda, 1 lamp, 2-3 tablespoons of dry scale milk.
Boil the cabbage until soft, drain the water, cut the vegetables with a blender.Grate the lamp on a grater and tie with cabbage, pour the cut with kefir, beat the eggs, mix bran, kefir, eggs, cabbage puree, a little salt and leave for 10 minutes in a bowl.Then add the soda and dry scale milk, mix well, bake in a hot pan, pour 1-2 tablespoons once in it.
You can bake pancakes in the oven, in this case, the baking sheet does not water with oil, but cover with parchment or baking paper.
Sirniki
1 teaspoon cocoa, 1 cup low yogurt without fillers, powder sucrotor, a packet of cottage cheese, 4 protein, 1 egg, 2 tablespoons bran, vanillin.
From cottage cheese, protein, eggs and oatmeal in water, we make cheese dough, frying quickly on both sides in a teflon pan, transfer to a baking sheet, covered with baking parchment and bring to standby for about 10 minutes.Mix the yogurt with cocoa and successor, serve the cheesecake with the resulting sauce.