The appearance of the diet is due to Pierre Dukan, a European nutrition expert. His career began with an acquaintance asking him to work out a menu specifically for him to get rid of excess weight, and Ducan didn’t refuse. He managed to drop 4 kg for his patient in 8 days.
The nutritionist has dedicated the next thirty years of his life to the study of the effects of certain foods on the human body and their possible compatibility. The result of the work was the now famous Dukan diet.
The essence of the diet
The diet contains 72 foods containing protein. And 28 more vegetables. The main focus is on not only losing weight but also keeping it off. How can this be achieved? By lowering the level of carbohydrates in your diet. Therefore, the diet is called "low carb" or "high protein".
What does the Ducan Diet weekly menu consist of? This will be discussed in separate chapters.
Phases
Those who experience the effects of the Ducan diet should consider the phases of the ingredient. There are four of them. The first two are for weight reduction and achieving the coveted shape on the scales, and the third is for consolidating the result achieved. The fourth phase is to maintain the new weight and keep the body in this state.
For each phase of the Ducan diet, the weekly menu is presented in the appropriate sections.
It should not be forgotten that the heavier a person is, the longer his diet lasts.
Calculation of sections
It depends on how many kilograms you have to lose. So in the first phase, the "Attack", if you have to get rid of 1-5 extra pounds, the number of days is 1-2. For those interested in removing 5-10 kg, the time spent in the first phase varies between 3-5 days. And for those who need to drop more than 10kg, the duration of this phase is 5-7 days.
The "cruise" or the second stage lasts 2-6 months.
The third stage is "consolidation. " Your passage depends on the weight you drop. 1 kg of weight equals 10 days of "consolidation. " So if you managed to lose 10 kg, you have to endure 100 days from the third stage.
Required
It is extremely important to follow the following recommendations when following the Ducan diet:
- Physical activity is mandatory. It can be any sport that is for weight loss - going to the gym, yoga, dancing. Usually anything. Homework is great for speeding up the weight loss process.
- Outdoor walks are important. Don't forget about them.
- Drinking 2 liters of water a day will help relieve stool problems. If you follow a diet, you may experience discomfort such as constipation. To avoid this, it is recommended that consumers drink fresh water in the specified amount. In addition to affecting intestinal function, water is a great way to hydrate the skin.
Consumption of fermented dairy products should not exceed 1 liter per day. This amount is sufficient for the normal functioning of the digestive system.
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The positive aspects of changing your diet are:
- Consuming the right amount of protein strengthens muscle tissue.
- Due to the high water consumption, the skin becomes more elastic.
- The diet helps in the fight against "cellulite" - cellulite.
- If you stick to it, you don’t have to eat every hour. There are no strict rules for this diet.
- You can eat as much of the licensed products as you want. Therefore, weight loss does not experience hunger.
- If you follow this diet, you don’t have to constantly count your calories.
- The recipes are quite varied. This will help you eat deliciously.
- The diet can be maintained for a long time. Safe for health.
Bonus for the week presented menu according to the Ducan diet in each phase.
Cons
There are also many disadvantages to the development of a European nutritionist. What can be attributed to them?
- The diet can hardly be called balanced, so one does not get the necessary vitamins and minerals.
- Lack of nutrients disrupts the work of the gastrointestinal tract and nervous system.
- If the first phase is observed, dizziness is possible. Increased fatigue is observed.
- This diet is hard to call cheap because the price of many protein products stings.
- Bad breath due to high consumption of protein products is one of the major disadvantages.
In the first stage, "Attack, " the weekly recipes and menus for the Ducan diet are provided below.
First phase. what can you eat
This is called an "attack. "It is designed for active weight loss. According to the Ducan diet, the weekly menu prescribes a diet based on protein products. These are fish, meat, eggs, dairy products.
The list of approved products is as follows:
- Meat - beef, chicken, turkey, veal, rabbit.
- By-products - veal and chicken liver, chicken stomach, chicken heart, calf kidney and tongue.
- Any fresh fish.
- Any seafood - shrimp, mussels, squid, octopus.
- Egg. There are limits here. Yolk can be eaten up to 2 pieces at a time, there is no limit to protein.
- Low fat dairy products: milk, kefir, cottage cheese, natural yogurt.
Everything is made without adding oil. Whatever amount you can eat, forget about calorie counting. Below is a sample "Attack" menu for a week on the Ducan diet.
Complementary products
According to the Ducan protein diet, the following foods are allowed on the menu for a week:
- Tea and coffee.
- Soy sauce.
- Spices.
- Citron.
- Tomato puree - 2 tablespoons. in a day.
Of course, they need to be limited. To achieve the desired result, it is important to follow your diet strictly.
First phase menu
In the "Attack" phase, the weekly menu of the Ducan diet is not as varied as we would like. However, the protein gives a feeling of fullness. The approximate weekly diet is shown in the list below. It is worth considering that the phase lasts for a week if you need to lose more than 10 kg.
Monday
- Breakfast. Cottage cheese up to 1% fat, green tea with milk.
- Dinner. Chicken soup with chicken pieces, grilled breast, weak coffee with milk.
- Snack. A glass of kefir.
- Dinner. Salad with lemon juice and spices, tea.
Tuesday
- Breakfast. Boiled chicken egg or omelet of two eggs with coffee milk.
- Dinner. Fish stew in tomato sauce, tea or coffee.
- Snack. Beef soup.
- Dinner. Steamed slices of approved meat with green tea with milk.
Wednesday
- Breakfast. Cottage cheese casserole protein, coffee with milk.
- Dinner. Seafood salad with boiled fish, tea or coffee.
- Snack. A glass of milk or yogurt.
- Dinner. Chicken with yogurt sauce and milk tea.
Thursday
- Breakfast. Cheesecake with yoghurt sauce and coffee.
- Dinner. Offal soup, turkey or braised chicken, tea.
- Snack. Boiled eggs in a glass of kefir or milk.
- Dinner. Protein cottage cheese casserole with green tea and milk.
Friday
- Breakfast. Stewed meatballs with coffee.
- Dinner. Beef soup with pieces of meat, meat stew, milk tea.
- Snack. Milk pudding, yogurt.
- Dinner. Boiled shrimp with tea.
Saturday
- Breakfast. Squid and shrimp salad with lemon juice and coffee with milk.
- Dinner. Cottage cheese casserole with yogurt sauce and milk tea.
- Snack. Chicken souffle with green tea.
- Dinner. Stewed slices with tomato sauce.
Sunday
- Breakfast. Chicken and beef salad with eggs and coffee with milk.
- Dinner. Boiled chicken legs, coffee or tea.
- Snack. A glass of milk or kefir.
- Dinner. Cottage cheese, mashed with yoghurt.
In the "attack" phase of the Ducan protein diet, the weekly menu looks something like this. You can and should change your diet according to your taste and imagination.
Second phase
His name is "Cruise. "The duration of the "Cruise" phase of the Ducan diet is about half a year. The alternation of protein days and protein-vegetable days in the weekly menu is an innovation that contributes to a more varied diet.
You can alternate days as it is convenient for losing weight. Someone chooses one day a day, someone - two in two. Others reach five protein days and then five protein-vegetable days. Everyone chooses on their own. Dr. Ducan himself suggested that the ever-changing one be adhered to. This system is the safest and most easily tolerated by the human body.
The "cruise" includes all the products allowed in the first stage, plus starch-free vegetables.
What to eat
The weekly menu in the "Cruise" phase, as mentioned above, is expanding according to the Dukan diet. Now we add vegetables to the meat. And here is a list of products needed for weight loss:
- Vegetables - cucumbers, tomatoes, bell peppers, zucchini, radishes, asparagus, beans, cabbage, pumpkin, lettuce, celery, soy.
- Milk drink - 1 pc. in a day.
- Baby cocoa without sugar - 7 grams per day.
- Skimmed milk powder - 3 tbsp. l. in a day.
- Soy sauce - within 1 day.
- Sour cream 3% - 30 grams per day.
- Chicory - 1 teaspoon in a day.
- Poultry sausages - 100 grams per day.
- 7% fat cheese - 50 grams per day.
Menu for the second phase
Taking into account the duration of the "Cruise", the weekly dose shown is approximate. Weight loss may also include new meals based on a list of permitted foods.
Monday
- Breakfast. Fried eggs from two eggs with cheese and chicory milk.
- Dinner. Vegetable soup with chicken, casserole, tea or coffee.
- Snack. Fermented milk drink - 1 piece, Curd curd.
- Dinner. Salad with beef and vegetables, spiced with sour cream, green tea with milk.
Tuesday
- Breakfast. Chicken sausages - 100 grams of coffee with milk.
- Dinner. Cheese soup with chicken, vegetable salad, chicken skewers, tea.
- Snack. Vegetable salad with seafood, green tea.
- Dinner. Fish stew with sour cream and tomato sauce.
Wednesday
- Breakfast. Cottage cheese casserole with yoghurt sauce, boiled egg, milk coffee.
- Dinner. Fish soup with vegetables, meat roasted red bell peppers, chicory.
- Snack. Turkey sausage, tea.
- Dinner. Chicken fillet with cheese and green tea with milk.
Thursday
- Breakfast. Vegetable salad with sour cream and cocoa milk.
- Dinner. Vegetable soup with offal, vegetable stew, chicken soup, tea or coffee.
- Snack. Cottage cheese with spices and cucumber, kefir.
- Dinner. Fish stew in tomato sauce with green tea.
Friday
- Breakfast. Scrambled eggs with sausage and coffee with milk.
- Dinner. Beef soup with sour cream squid and vegetables stuffed with chicory.
- Snack. Boiled shrimp with lemon juice and tea.
- Dinner. Cottage cheese casserole with green tea and milk.
Saturday
- Breakfast. Light vegetable soup with chicory.
- Dinner. Turkey meatballs, vegetable salad, milk tea.
- Snack. Cottage cheese with yogurt.
- Dinner. Stuffed peppers with green tea.
Sunday
- Breakfast. Scrambled eggs with chicken and sweet peppers, coffee with milk.
- Dinner. Offal and vegetable soup, turkey with cheese and sour cream, tea.
- Snack. Kefir with cucumber and herbs.
- Dinner. Boiled squid with green tea and milk.
As you can see, the weekly menu in the "Attack" and "Cruise" sections of the Ducan diet is designed so that weight loss does not make you feel hungry.
It is important to know
Eat 2 tablespoons of oat bran every day.
If constipation occurs, eat 1 tablespoon of wheat bran.
It is recommended to consume up to 800 grams of dairy products per day.
Don’t be afraid that the weight will disappear more slowly. This is due to the appearance of vegetables in the diet. Active dumping of excess pounds occurs only during the "attack" phase, thanks to the protein diet. In the "Cruise" phase, the weight can stop for several days. Thus, the body is rebuilt into a new diet.
"Consolidation"
The Ducan diet’s weekly diet menu is gradually expanding. The third stage, the so-called "consolidation", is a clear example of this. It gradually returns to normal life and habits. The main goal of this stage is to consolidate the weight gained. ot the release phase will be 100 days.
At this stage, foods containing starch are added to the menu. And another pleasant moment is the "feast". The moment you can afford everything your soul desires.
The number of "Consolidation" days is divided into 2 parts. The first allows you to eat food containing 1 serving of starch and feast once a week. The second allows you to "feast" twice a week and eat starchy foods. If the third phase lasts for 100 days, it is halved. The first 50 days - a week of starchy food and a "feast". The second 50 days is a 2/2 ratio.
Possible
The diet expands to include:
- Pasta. Not more than 200 grams per meal.
- The lens is also 200 grams.
- Beans, peas and other legumes. Add 200 grams.
- Potatoes and rice. The first is cooked or baked. Quantity 1-2 pcs. Rice is allowed in the following quantities: cooked polished - 125 grams at a time, wholemeal - 200 grams per meal.
Holiday
Simple rules will help you not break the menu for a week with the Ducan diet and lose its beautiful shape. What to consider?
- Two consecutive feasts are prohibited.
- It can be feasted, but without any additives. They put in a serving, ate it and forgot it until the next stomach feast.
- The festive meal includes a first course, a second course and a dessert. All this in quantity - 1 pc. That is, 1 first, 1 second and 1 dessert.
An important rule from Ducan
If the third phase is followed, you will have to choose for yourself a "fast" day, i. e. protein, and it will be observed throughout life.
Adherence to protein day is a guarantee for the return of excess weight. The nutritionist recommends staying on Thursday.
As for the weekly menu of the third phase of the Ducan protein diet, it is built based on the menu of the second phase, with the addition of new dishes. For example, rice soups can be cooked and the pasta can be used as a side dish for various cooking options.
The final stage
Slowly but surely the extra pounds took off. The thinner has reached its cherished goal - the arrows on the scales at a certain number of kilograms. But it’s too early to rest and start the "rupture. " The weight is an insidious thing as he’s gone, coming back.
What to do? Is all this in vain and is there a great danger of bringing back the unwanted pounds? Do not panic. By following the approximate menu of a week on the Ducan diet, the weight will disappear forever.
The fourth phase is stabilization. What does it contain?
- Return to your normal diet. Well, as usual. . . He who has lost weight eats according to the rules of the third stage - "Consolidation". Protein and vegetables can be consumed in any amount, fruits - a product containing a unit, a slice of cheese and 2 starches once a day.
- Be sure to choose a protein day and stick to it strictly. If you eat what you want 6 times a week and only give 1 day to protein, one can maintain the weight gained through such work.
- Drink 2 liters of fluid a day.
- 3 tablespoons daily. l. oat bran. And this rule is now followed for a lifetime.
- We don't forget about walks either. At least 20 minutes a day.
- Also about sports. You have to study three times a week. At least an hour. If possible, spend 1, 5 hours a day on your body.
For whom the diet is contraindicated
Even this one of the safest diets has many contraindications. Who doesn't follow:
- People with impaired metabolism. The first phase involves the rejection of carbohydrates and is complete. The purification of the body is due to protein intake. This is dangerous for those who suffer from impaired metabolism.
- Patients with pancreatitis, diabetes mellitus. The fact that with such a diet, a breakdown in metabolism is inevitable. People with pancreatic disease need a complete and balanced diet.
- Patients with gastrointestinal diseases (gastritis, gastroduodenitis, duodenal ulcer) and kidney disease. A shock dose of a protein negatively affects the work of these organs and can cause an exacerbation of a particular disease.
- People with weak gallbladder.
- For those who suffer from persistent constipation. Diet can make matters worse.
- Pregnant and lactating women.
- Girls who have problems with their menstrual cycle.
- For women during and before menopause. Diet increases the load on the endocrine system. And at this moment in life she is working overwhelmed, so she shouldn’t be given an extra strain.
- People with unstable psyche and increased emotions. Diet assumes carbohydrate deficiency and this negatively affects brain function.
Recipes. "Attack"
Below are recipes for Ducan’s weekly diet menu. It was designed for all four phases, starting from the first.
In the "attack" phase of the Ducan diet menu for a week, the recipes include:
1. "Shirataki" spaghetti with "bolognese" sauce
Ingredients: "Shirataki" - 340 grams (packaging), minced beef - 200 grams, onions - 1 piece, cheese - 50 grams, but you can do without it, tomato puree - the allowable amount. Oregano, basil, pepper - favorite spices, little water.
Method of preparation: Fry the onion and minced meat in a dry pan. Add the tomato puree, spices and simmer for 2 minutes. Pour water over the finished minced meat and add grated cheese. Add salt and remove from heat.
Prepare the "Shirataki" as described on the package. Rinse under cold water and boil in boiling water for 2-3 minutes. Throw in a strainer, drain. We mix it with minced meat sauce and we can already consume it.
2. Chicken breast in kefir
Ingredients: chicken breast - 1 piece, Kefir - 300 ml, salt and spices to taste.
Method of preparation: Wash the breasts and remove the bones. Cut into small pieces, rub in with salt and seasoning. Pour the chicken over the kefir and let it marinate for an hour.
Next to the pickled, we put it in a baking sheet. Seal with foil. Bake in the oven over medium heat until soft. Then turn off the oven, remove the foil and let the pieces brown.
3. Seafood soup
Ingredients: shrimp and any fish, ideally trout - 200 grams, carrots - 100 grams, onions - 1 piece, seasoning to taste, water - 0, 5 liters.
Method of preparation: Peel the fish, put it in water and cook it halfway. Then take it out. Strain the soup and add the onions and carrots. Do not bake these products, just cut them into small pieces. When the onions and carrots are ready, put the shrimp and fish in the soup and let them boil. Turn it off and serve hot.
4. Veal steak "Vienna"
Ingredients: loin - 2 pcs, Eggs - 1 pc, Oat bran for breading - 4 tbsp. l. (optional), wheat bran - 2 tbsp. l. , spices and salt to taste, lemon juice.
Method of preparation: The slices are wrapped in plastic wrap and beaten. Stir in the bran, place on a plate. Break the eggs on a plate. The veal slices are dipped in eggs and turned into bran.
Remove the remaining bran with a paper towel. Fry the chops in a non-stick pan. At the end of baking, salt and season. Sprinkle with chopped herbs, sprinkle with lemon juice and serve.
"Cruise"
A completely unusual recipe that you should definitely try if you start to lose weight in the "Cruise" phase.
1. Bream in salt crust
Ingredients: Sea bream - 1, 5 kg. Sea salt - 5 kg.
Method of preparation: Peel the bream. Leave the head and scales. The dishes in which the fish will be cooked should be covered with foil. 3 cm of salt is added to the bottom. We put the fish on the salt and cover it with the salt residues. The oven temperature is set to 250 degrees. At this temperature, the fish is fried for one hour. The temperature then drops to 180 degrees and the bream matures for another half hour. Remove the shell before use.
2. Oatmeal cookies
Ingredients: 2 tablespoons wheat bran, the same amount of oats. Two eggs, 0, 5 teaspoons of liquid sweetener, and vanilla flavor if needed.
Method of preparation: Mix the yolk with seasoning, sweetener and bran. The protein is beaten and poured into the resulting mass. The biscuits are baked at 180 degrees for 15 minutes.
Consolidation phase recipes
The recipes for this phase will dazzle you with their ease of preparation.
1. Casserole fish
Ingredients: canned fish - 1 box, 3 eggs, milk. It is better to take the cans from sour or pink salmon.
Method of preparation: The fish is mashed with a fork. Mix the eggs with the milk, pour into the can.
Bake in the microwave at maximum power for about 5 minutes.
2. Salad with crab sticks
Ingredients: cucumber - 1 piece, tomato - 1 piece, crab sticks - 5 pieces, for classic yogurt dressing.
Method of preparation: The vegetables are washed and chopped. Cut the crayfish into slices. The whole thing is mixed and seasoned with yogurt.
3. Chicken fillet kebab
Ingredients: 700 grams of chicken fillet, cherry tomatoes - 150 grams, bell peppers - 150 grams, garlic - 20 grams, fat-free kefir - 300 ml.
Method of preparation: Mix kefir and garlic in a plastic bag. A chicken is placed there, the bag is tightly tied and immersed in warm water. Let stand for 20 minutes. Then we take out the bag, squeeze the fillet and place it on a wooden skewer, taking turns according to the principle: meat - tomato - pepper. Place the kebab on a baking sheet and bake until golden brown in the oven.
4. Unusual cottage cheese
Ingredients: granular cottage cheese - 100 grams, bell pepper, a clove of garlic and herbs, classic yogurt - 2 tbsp. l. , salt.
Method of preparation: Chop the pepper, garlic and herbs. Mix with cottage cheese, salt, season with yogurt. This dish is perfect for dinner.
Conclusion
What do you need to remember from this voluminous article? The following are the main thoughts:
- The Ducan diet is a long-term project. It consists of several phases.
- The first stage is aimed at rapid weight loss. Compliance time is 1-7 days.
- The second phase is the alternation of protein and protein-vegetable days. It should be followed for 2-6 months.
- The third stage is "consolidation". We consolidate the result achieved. How long does it take? It all depends on the weight lost. 1 kg corresponds to 10 days.
- And finally, the last stage is stabilization. This includes a return to normal eating habits.
- A protein day is a must. Only protein foods can be eaten on this day. This is necessary so that the lost weight does not come back by taking a couple of "friends".
- The diet is safe for the body, but it has many contraindications. Therefore, it is advisable to consult your doctor before you start following.
- Drink 2 liters of fluid daily. This includes liquid from cooked foods, tea and coffee.
- Sport is essential. It is worth spending 1-1, 5 hours three times a week to get results in less time.
- Walking in the air has not been canceled.
The good thing about the Ducan diet is that a healthy person can follow it throughout their lives.