Developed by a French nutritionist Pierre Dukan, France is very popular today.Ducan's diet is quite simple, though strict, very effective with the exact execution of all rules.We recommend it to those who have an excessive weight of 10 kg and want to lose much more.
The Ducan diet belongs to the low CARB diet category and allows you to lose weight quickly without limiting food.At the same time, the content of large proteins in the diet provides the body the necessary energy, and weight loss occurs precisely due to fat deposits, not muscle tissue.
In addition, the Ducan system helps to maintain the whole life.
The benefits of Ducan's diet
Unlimited amount of food;The number of day and meal is not different;The diet is based on natural products that make it safe;Ducan's diet is effective, even if your body has already developed a lasting "immunity" to different methods of weight loss;High level motivation due to the rapid loss of kilograms: 3-5 kg per week;The diet is suitable for those who like to eat gently and recall in the kitchen;You can observe everywhere: at home, in the office, on a trip, in a cafe.
The disadvantages of ducan diet
In the early days, a feeling of fatigue and increased fatigue may occur - such as the effect of the appetite suppressing ketone bodies, the production of which is stimulated by Ducan's diet;The menu does not contain sufficient amounts of vitamins and micronutrients, so compensating vitamin mineral complexes should be taken during the diet;In order to make up for the lack of fat in the diet, a small amount of vegetable fat should be used during cooking;Those who do not like to cook can be bored with Ducan's diet.
Stages of Ducan's diet
Ducan's diet contains 4 stages: “Attack” (Start), “Cruise”, fixing, stabilization.The deadline for compliance with these stages depends on how many kilograms you want to lose.
Each phase of diet has its own characteristics, but there are many general rules: drinking 1.5-2 liters of pure, non-carbon-dioxide-oriented water per day;There are oat bran daily (in different stages, their numbers change);The diet should be combined with light physical education and air walks (at least 20 minutes in the first stage, at least 30 minutes after each).
Stage 1: Attack (Start)
The first stage menu is protein (protein nutrition, pp).At this stage, the diet is responsible for starting the division of adipose tissue in the body.This process is accompanied by discomfort, dry mouth, and slight odor from the mouth.Such "side effects" suggest that the diet has begun to act.
Weight loss in the starting stage can be 2-6 kg.The duration of the starting stage is determined at the beginning of the diet depending on the existing predominance: 10-20 extra kg-3-5 days;20-30 extra kg-5-7 days;30 extra kg or more to 5-10 days.For more than 10 days, observing the "attack" phase is unacceptable.
Sugar (but can be used in the first stage), most types of meat (duck, goose, rabbit, beef, pork, lamb, calf, lamb) are excluded.
Allowed products (you can use them separately, mix): chicken and turkey towers without skin (cooked);lean ham;calf liver, kidneys, tongue;any fish (cooked, steam, grill);seafood;egg;Low fat dairy products, without the addition of sugar and fruit, up to 800 g.daily.
Drinks, coffee, herbal and traditional teas and diet are allowed.It is allowed to add vinegar, spices and spices, garlic and onions to food in small quantities.Eat a little marinated cucumber, lemon (but we can't add drinks).You can use the mustard moderately.
You also have to eat 1.5 tables every day.tablespoons of oats dandruff.Compliance with Dukan's diet is important for the normal functioning of the intestine and the removal of fat fats from the body.
Section 2: “Cruise” (alternation)
Vegetables (raw, fried or cooked, at any time and in any amount) are added to the products allowed in the initial stages.However, to achieve the result, it is important to observe the correct version of the products.
The duration of this section depends on how quickly it reaches the desired weight.The alternation of protein and vegetable menu depends on the number of kilograms emitted: less than 10 kg: proteins (PP) - proteins + vegetables (eg) 1 1 day or 3/3, 5/5 (the selected alternation scheme can be changed at any time);More than 10 kg: 5/5 days.
Permissible vegetables: cucumbers;tomato;radish;asparagus;spinach;Patchbean;cabbage;eggplant;celery;zucchini;sweet pepper;sugar beet;carrot.You do not eat beets and carrots at each meal, you have to eat various vegetables.The mushroom can be added to the vegetables.
You must add 2 tables daily to the menu.tablespoons of oats dandruff.
Do not use starch products: potatoes, rice, corn and other cereals, peas, beans, lentils, avocado.
The second phase menu of the Ducan diet diversifiable spices (including acute pepper and adjiki), garlic, marinated cucumber, ketchup (1 tbsp), gelatin, starch (1 tbsp), low fat cheese, up to 6% (30 g)subsequent).Low natural cream (1 teaspoon), low -fat cocoa (1 teaspoon, tofu, surimi (cancer rods, up to 8 pieces).
However, only two products can be consumed from these additives.Fishes at this stage can be replaced by a natural quiet canervatorium without the addition of oil.You can use sugar -substitutes to cook soy sauce.
Section 3: Consolidation
The third stage is responsible for returning to the previous diet without returning the lost kilograms.The duration of the recording phase depends on the decreasing weight during the diet: for each lost kg - 10 days fastening.
For the daily menu, all the first and second sections of the first and second sections are adequate;fruits, except for cherries, grapes and bananas (one dose each day);2 pieces of bread;40 gr.mature cheese;2 times a week - starch products (pasta, potatoes, legumes, rice).
Add 2.5 tables a day to the daily menu.tablespoons of oats dandruff.In addition, Dukan's diet can be converted into a "celebration" twice a week in the third phase and allow everything you want.
Remember that these two days cannot be arranged one after another!The weekly 1 day (the best Thursday) must be protein (pp).
Stage 4: Stabilization
The menu at this stage can contain everything you want.Its purpose is to stabilize the weight achieved.It is important to observe 2 rules: eat 3 tables a day.tablespoons of oats;1 day a week maintains a pure protein diet (PP).The final stage of Ducan's diet does not mean any other exceptions or restrictions.Duration of compliance for the rest of life.
Desserts from the recipe of 350 Ducan diet
Indication
1-2 bags of hairless sweetener, 10 proteins, parchment, 1 teaspoon lemon juice.
Beat the squirrels with lemon juice to persistent foam, add the sweetener.From a candy bag or spoon, put some of the meringue on a baking sheet, bake at 200 degrees.Some types of sweeteners may burn at this temperature, if this happens, heat the oven above 180 degrees.
Chocolate cakes
The "test" -2 tablespoons of oats, a small cocoa ("Russian" or "gold label" or any other type of sugar) 200 g creamy curd 0-2% fat, 4-5 proteins, 1 yellow.For a cream - 1 pack of curd, a bag of vanillin, a hairless sweetener.For decoration - it can bake according to the previous recipe for meringue.
First he beat the proteins and add cocoa, pour the bran and knead the dough.Gradually, without stopping to intervene, we introduce the cocoa, cottage cheese, yellow.Some people add a sweetener to the dough, such as Powder Stevia and others pay sweet cream and "jewelry".Pour the "dough" round and bake for approx.At a temperature of 180 degrees.In the meantime, beat the curd with cream with sweetener and vanilla.The latter requires very little, otherwise the product may be bitter.Then the cake should be cooled or immediately cut into the dumped cakes and decorated with cottage cheese cream and meringue, or cut in half, lie down and decorated from above.These recipes are suitable for "attack".If you are on "Consolidation" or "Cruise", you can also arrange, for example, Pumpkin Jam to get even more interesting taste.
Pumpkin jam
1 kg of pumpkin, cinnamon, clove, double boiler, 1 lemon (juice).Cut the pumpkin as little as possible and cook in a double boiler.Grind with a blender, add lemon juice and spices, cinnamon into the ground.
Ugly muffins
150 g curd, 2 tablespoons of oats dandruff, 4 proteins, 2 yolks, baking powder or bakery powder.Grind the egg yolk with cottage cheese, stroke proteins, add dandruff, mix with cottage cheese.You can salt a little salt or add the spices you like.In the end - add bakery powder.
Bake approx.Half an hour at 150 degrees.If you want the baking not "op", it is better not to open the oven in the process.
Vanilla ice cream
A glass of skimmed milk, 20 g monastery is usual, 4 proteins, 6 bridges tablets, 1 vanillin bag.Beat the squirrels with a strong foam, slightly salted to prevent it from falling.
By the way, you can add cocoa or cinnamon if you prefer the taste of chocolate.Add a sucrotor at the end, "break" all the tumors and bubbles.Soak the gelatin in warm water, heat the milk, combine the gelatin, and continue stirring, add 3 bridges tablets.Stir until the gelatin is completely dissolved, but remove it from the heat.Turn the mixer again and gently pour milk into proteins with a thin flow.Previously, it should be cooled to a slightly warm condition to prevent proteins from curling.Add vanillin, mix.If you have ice cream, leave it for 15 minutes, then put it according to the forms and send it to the freezer if you don't have ice cream, just choose more flat shapes like a pyal and freeze.It takes about 3-4 hours depending on the last section of the freezer.
Pancakes and pancakes on ducan
Pancake
150-200 g of pumpkin, 120 ml milk, 2 tablespoons of dry milk (if not, then any isolate of the protein, except for fruit flavor, but then do not take the sweetener, it is already in isolates), 2-3 tablespoons of zaborp (a little soda, a little soda, a little soda,Soda, a little soda, a little soda, a small soda, a small soda with Gash lemon juice, a small clove, 4-5 proteins, 150 g of cottage cheese.
Boil the pumpkin in water or steam until soft, then knead with a fork or rotate the mashed potatoes, which is a blender.Take the squirrels, add cottage cheese, milk, beat again, pour the dandruff, mix, add sweetener and milk powder, then the pumpkin puree, beat again and at the end of the soda at the end.The stove pancake is best in a special pancake that can be turned completely by raising the handle.Use minimal olive oil to lubricate the mold and cook in medium heat.The clove can be added to the water before cooking the pumpkin or grind in a mortar, mix with cinnamon and pour the dough before baking.
Enter the pancakes
2 zucchini-tsukini, 1 red onion, 2 tablespoons of dry milk, a little olive oil, any spice of vegetables mixed, only salt, 1 egg, one protein.
The zucchini and triple onion beat the dry milk with the eggs on the file.Place the dough on a baking sheet covered with parchment and bake at 180 degrees until cooked.Pancakes Soak 2 tablespoons of oatmeal into the water for any section of the diet, add 1-2 eggs, beat it and fry it quickly in a hot pan or pancake.Such pancakes can be served with salmon, trout or regular curd, a slightly flavored sucrotor.
Cabbage pancake
1 kg cauliflower, 1 cup dandruff, 1 cup kefir, 3 eggs, a small soda, 1 bulb, 2-3 tablespoons of dry milk.
Boil the cabbage until soft, lower the water, cut the vegetables with a blender.Grate the bulb on a grater and connect with the cabbage, pour it cut with kefir, beat the egg, mix dandruff, kefir, egg, cabbage puree, slightly salty and leave for 10 minutes.Then add soda and dry milk, mix well, bake in a hot pan, poured 1-2 tablespoons.
The pancake can bake the oven in the oven, in which case the baking sheet does not pour with water, but is covered with parchment or baking paper.
Syrniki
1 teaspoon of cocoa, 1 cup low greasy yogurt without fillers, powder succrotor, a pack of cottage cheese, 4 protein, 1 egg, 2 tablespoons bran, vanillin.
Make dough from cottage cheese, proteins, eggs and water soaked in water for cheesecake, fry it quickly on both sides in a baking sheet, peculiar with parchment for baking, and approx.We get ready for 10 minutes.Mix the yogurt with cocoa and dizziness, serve the cheesecake with the resulting sauce.