More than 35 years ago, French therapist Pierre Dukan developed the energy system of an author who helps lose weight.Over the years, the diet has gained well deserved popularity in France and worldwide.
The basic principles of the 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 excess weight.Weight loss occurs due to the exclusion of fat and rapid carbohydrates.At the same time, proteins that constitute the basis of the diet are not completely absorbed by the body.This energy system easily adjusts to the needs and lifestyle of a particular person.For all who decided to lose weight fast and forever, Pierre Ducan strongly advises:
- Coma mainly low -fat protein products.
- Drink at least 1.5 liters of liquid per day.
- Regularly taken oatmeal from food.
- Coma according to a scheme that includes 4 stages: "attack", "alternation", "consolidation" and "stabilization".
- Go to physical effort, at least ─ 20 minutes of fast walk per day.
According to Pierre Dukan, protein products must prevail in the diet of men and women who wish to lose weight.At the same time, fats and carbohydrates are minimized.As recommended sources of low fat protein:
- beef;
- veal;
- offal;
- rabbit meat;
- Fat and lean varieties (including smoked and canned in their own juice);
- Seafood and crab sticks;
- chicken and turkey without skin;
- serum egg and protein;
- low fat products;
- Lent ham with fat content of 2 to 4 %;
- Chicken and quail eggs.
Many barely decide to change protein nutrition, rightly fearing possible health problems.However, the side effects of the Ducan diet can be successfully avoided if you drink a sufficient amount of liquid: at least 1.5 liters per day.This includes not only simple and mineral water, but also coffee, green and black tea, a cheikoria drink, herbal decoctions and a compot of the Coji berries.As well as the dietary stake and Pepsi.
The oat bran is a grain shell, previously the product was considered almost useless.But the French therapist managed to use the properties of oat bran for the benefit of losing weight.Now, this is an indispensable component of Ducan's diet.This product replenishes the lack of rough fiber and reduces the amount of nutrients absorbed with food.Oat bran:
- have a feeling of satiety;
- Tie cholesterol;
- contribute to a decrease in blood pressure and blood sugar;
- Reduce the absorption of rapid carbohydrates;
- Clean the body of toxins;
- Normalize digestion.
In addition, the oat peel on the ground becomes a low calorie replacement for bread and habitual porridge.The oat bran, depending on the stage of the diet, is used in an amount of 1.5 to 3 tablespoons.You can eat bran, drink water, mix with yogurt, use it as cake ingredient or bake Ducan.
Dyukan diet: allowed and prohibited products
To lose weight in this energy system, it is necessary to exclude fatty products and the main sources of diet carbohydrates.This:
- Fat varieties of meat;
- Goose and duck meat;
- butter;
- Dairy products with fat content of more than 1.5 %;
- cereals and legumes;
- bread and cakes;
- fruits and nuts;
- Honey, sugar and confectionery.
If it seems that Ducan's diet offers an extremely scarce menu, then this is not.Depending on the stage, the following products can be consumed in almost unlimited quantities:
| Products of animal origin | Fat without fat, veal, turkey, chicken, rabbit, basket, lean ham and turkey, eggs, spoils, eggs and serum proteins |
| Vegetable protein sources | Shirataki fungi and noodles |
| Fish and seafood | Bacalao, Pollock, Crabs, squid, mussels, shrimp, crab sticks, sea hanger, tilapia, selections, hek, mackerel, herring, salmon, tuna |
| Vegetables | Broccoli, color and white cabbage, eggplant, zucchini, dill, parsley, arugula, kolrabi, tomatoes, pepper, celery, green beans, cucumbers, spinach, leaf salad.Beet, artichoke and carrots of Jerusalem, just in the morning. |
| Dairy products with 0 % fat content | Castel, milk, kefir, yogurt without adding sugar, melting cheese |
In the "attack" and all posterior stages, meat, fish and eggs can boil, bake and fry without adding oil.Low starch vegetables should be consumed raw, steamy or steamed.
Ducan's nutrition algorithm provides an impressive list of allowed additives.This helps diversify the menu and, therefore, protect yourself from breakdowns.If you use them, you can feel like an eminent chef, cook lovely dishes and lose weight easily.
So what additives are allowed in Ducan's diet?This:
- Sacrono with zero calorie content;
- oat bran;
- Wheat and rye salvio ─ no more than 1 tablespoon per day;
- flavors and essences;
- skimmed milk;
- Cocoa with fat content of no more than 2 %;
- Mustard and sugar -free soy sauce in the composition;
- corn starch (within 20 g);
- tomato paste;
- herbs and spices;
- Balsamic vinegar;
- gelatin;
- Sesame, chia and linen seeds;
- ginger root;
- Cornualones, lemon and onion;
- Vegetable oils ─ starting from the "alternation" stage;
- Yogurts without sugar with pieces of fruit ─ to 2 bottles per day;
- Berries Gerja.Allowed of the "attack" phase.
It is time to go to the attack, enjoy the cruise or harvest the fruits of the workforce: it depends on the plan of the offensive for excess weight
Ducan's diet consists of four phases or stages, with a certain set of products and duration, which must be calculated individually.
| Stages | What products can be consumed | Duration, day | Weight loss, kg |
| "Stroke" | Only protein.Carbohydrates are completely excluded.Throughout the "attack", 1.5 tablespoons are included in the daily diet.l.oat bran | 2 to 10 | 3 to 15 |
| "Alternative" ("cruise") | The alternation of purely protein days and protein vegetables (BO).Protein products and vegetables with necra visualization are allowed, plus 2 tablespoons.l.oat bran | Until the right weight | From 1 per week |
| "Consolidation" ("consolidation") | The diet consists of protein products and vegetables.A portion of fruits per day is added, 2 slices of bran or grain bread, 40 grams of cheese.It is also necessary to observe 1 day purely of proteins a week and daily takes 2 tablespoons.l.oat bran.You can organize 2 lunch or vacation dinner per week | Calculated by the formula: 10 x for the number of lost kilograms | |
| "Stabilization" | You can eat carbohydrates 6 times a week.Every day it is necessary to use oat bran in the amount of 3 tablespoons.Observe 1 day purely protein a week. | Lifetime |
Phase "attack": duration and menu for a week
"Attack" ─ This is a stage with quite difficult restrictions.But this period is easy to pass, since at the beginning of the Dukanovs path it is accompanied by a high motivation for weight loss.In addition, this phase does not last long.The duration of the "attack" depends on the amount of kilograms that plan to restore:
- up to 5 kg ─ enough 1 day of "attack";
- up to 10 kg ─ no more than 3 days;
- 10 to 20 kg ─ 5 days;
- More than 20 kg ─ from 7 to 10 days.
Significant weight loss in the "attack" stimulates a person and adheres even more to the selected energy system.
"Attack" phase: menu for a week
| Day | Eat food | Dish |
| Monday | Breakfast | Castel, tea |
| Lunch | A pair of turkey slices | |
| Dinner | Beef steak | |
| Snack | Boiled eggs with mayonnaise | |
| Dinner | Grill fish, yogurt 200 g | |
| Tuesday | Breakfast | Salvado Ausa Cake, Turkey Ham |
| Lunch | Yogurt | |
| Dinner | Chicken chops | |
| Snack | Ice cream in Ducan | |
| Dinner | Stewed rabbit | |
| Wednesday | Breakfast | Yogurt, coffee |
| Lunch | Boiled eggs with mayonnaise | |
| Dinner | Cod | |
| Snack | Castel with parsley | |
| Dinner | Chicken liver and oat branch casserole | |
| Thursday | Breakfast | Boiled eggs |
| Lunch | Oatmeal | |
| Dinner | Chicken legs | |
| Snack | Yogurt | |
| Dinner | Chicken fillet stuffed with ham and cottage cheese | |
| Friday | Breakfast | Auside oatmeal with yogurt |
| Lunch | Cottage cheese | |
| Dinner | Fragrant chicken breast | |
| Snack | Turkey slice | |
| Dinner | Muffins of a milky | |
| Saturday | Breakfast | Syrniki |
| Lunch | Yogurt | |
| Dinner | Boiled chicken liver | |
| Snack | Boiled eggs | |
| Dinner | Stewed rabbit | |
| Sunday | Breakfast | Cottage cheese |
| Lunch | A baked turkey portion | |
| Dinner | Kurin Suffle | |
| Snack | Yogurt | |
| Dinner | Boiled fish, 200 g of cottage cheese |
Recipes for the "attack" phase
Oatmeal
- 1.5 tablespoons.tablespoons of oat bran;
- 1 chicken egg or 1 protein;
- 1.5 tablespoons.spoonfuls of soft cottage cheese or yogurt;
- Salt or sacrifice to taste.
Mix all thorough ingredients.Form small cakes.Bake in a pan with anti -stick coating.
Ducan cheese cakes
- 100 g of cottage cheese;
- 1 egg;
- 2 tablespoons.tablespoons of oat bran;
- 2 tablespoons.tablespoons of yogurt;
- 1/2 teaspoon baking powder;
- Vanilin, Suciotor to taste.
Separate the protein from the yolk.YEMA, YOGURT, Castel, Salvado, Baking Dust, Subris and Vanillina.Beating strong foam protein carefully inserted into the dough.Heat a pan with a Teflon coating and fry the cheese cakes to a pink cortex.
Chicken chops
- 600 g of fillet chicken breast;
- 1 Chilean capsule;
- 2 tablespoons.tablespoons of soy sauce;
- 2 garlic cloves;
- Perejil Greens;
- salt.
Rinse the chicken fillet and cut finely with a sharp knife.Muela the garlic, add to the minced meat.Clean Chile and short.Season the meat minced with salt, add garlic, chile, soy sauce and chopped parsley.Mix everything thoroughly.Clean the heated pan with a paper towel with a drop of vegetable oil.Place the minced meat with chicken with a tablespoon, fry for 3 minutes on each side.
Cod
- 500 g of cod fillet;
- A low co -one package in fat;
- 1 teaspoon of mustard;
- 2 small bulbs;
- Juice 1 lemon;
- Black pepper and salt to taste.
Expore the lemon juice.Finely chop the onion, mix with lemon juice.Enter the cottage cheese, mustard, pepper and salt in the mixture.Cover the baking or baking tray.Place the cod fillet in the aluminum layer.Distribute the gortic cottage sauce at the top.Cover the plate with a sheet of aluminum foil, fix the edges.Heat the oven to 180 ° C. Cook the plate for 25 minutes.
Fragrant chicken breast
- 1000 g of chest chicken fillet;
- 2 tablespoons.tablespoons of soy sauce;
- 1 garlic head;
- 1/2 cottage cheese packages with 0 %fat content;
- 1 teaspoon of mustard;
- Pepper and salt to taste.
Wash and dry the chicken breast fillet.Make deep cuts in the flesh.Clean garlic.Divide each nail into three parts.Breaks with garlic.Place the silicone -shaped fillet.Distribute the soy sauce with meat.Salt the cottage cheese, mix with pepper and mustard.Pour the meat with the resulting mixture.Place the form in the oven, preheated at 180 ° C. cook 30 minutes.Then increase the temperature at 220 ° C and prepare another 10 minutes.
Chicken liver and oat branch casserole
- 500 g chicken liver;
- 2 tablespoons.tablespoons of oat bran;
- 2 chicken eggs;
- 1/2 cups of yogurt;
- Salt and spices to taste.
Wash the deployment, clean of movies.Boil until soft (approximately 15 minutes).Cool.Punch all the ingredients with a blender until soft.Transfer the mixture to a refractory shape, bake for 15 minutes at 180 ° C.
Chicken fillet stuffed with ham and cottage cheese
- 1 large chicken chicken breast;
- 2 tablespoons.tablespoons of tomato paste;
- A low co -one package in fat;
- 1 tablespoon.lemon juice spoon;
- 2 garlic cloves;
- 70 g of ham with fat content of up to 4 %;
- Salt and spices to taste.
Separate the breast from the bone, remove the skin.Cut the fillet without reaching the edge and expand, like a book.Place the fillet a little, grease with lemon juice and place the refrigerator for half an hour.Molle the garlic, mix with cottage cheese and tomato paste, season with salt and spices.Cut the ham strips.Lubricate the fillet with cottage cheese and then place the chopped ham.Turn the steak into a roll, sell a culinary thread.Bake the dish for 30 minutes at a temperature of 200 ° C, remove the rolls from the rolls before serving.
Ice cream in Ducan
- 300 g of cheese or soft cottage cheese;
- 1 cup of milk;
- 20 g of gelatin;
- 1 teaspoon of soluble coffee;
- Cinnamon and sugar -substitute for taste.
Dip the jelly in cold milk for half an hour.Then, heat the mixture in a water bath until the gelatin is completely dissolved.Add subcrotor, cinnamon, soluble coffee.Beat the cottage cheese or yogurt, interfere with the mixture of gelatin-café.Beat for Bele again.Pour the dough into silicone molds.Free in the freezer.
Mayonnaise in Ducan
- 1 teaspoon of mustard;
- 1 teaspoon of olive oil;
- 2 yolks;
- 1 tablespoon.lemon juice spoon;
- 250 g of low low -fat cheese;
- Sugar -Sustitude and salt to taste.
Beat the yolks with a blender or beat, gradually add mustard, salt and sahzam.Beat, add the cottage cheese, then enter the olive oil with a thin current.Finally, add lemon juice.
"Cruise" stage: beautiful alternation to achieve a perfect weight
The "cruise" phase is the most important stage in Ducan's diet, consists of the alternation of vegetable and purely protein days.It is for this period that the main weight loss is responsible.Pierre Ducan recommends adhering to the ratio of 1 BO and 1 CB.
Menu of the week for the "alternation" phase
| Day | Eat food | Dish |
| Monday bo | Breakfast | Oat bran cake and a tuna paste |
| Lunch | Vegetable cut, cottage cheese | |
| Dinner | Turkey chops, vegetable salad with yogurt dressing | |
| Snack | Tuna in your own juice, fresh cucumber | |
| Dinner | Stuffed zucchini | |
| Tuesday chb | Breakfast | Cotap of cottage and chicken ham |
| Lunch | A piece of meat bread | |
| Dinner | Chicken soup with oat branch | |
| Snack | Basket and curls of cottage cheese | |
| Dinner | White fish | |
| Bo on Wednesday | Breakfast | Ovary glaze, a piece of smoked salmon and vegetable cuts |
| Lunch | Cucumber roll, cottage cheese and shrimp | |
| Dinner | The calf is hot | |
| Snack | Ham, cottage and vegetable wraps | |
| Dinner | Stuffed pepper | |
| Thursday chb | Breakfast | Ujeta with tuna |
| Lunch | Yogurt | |
| Dinner | Chowder | |
| Snack | Becoming jelly | |
| Dinner | Türkiye Guisado in Jorgurt | |
| Friday bo | Breakfast | Chicken cupcakes, fresh cucumber |
| Lunch | Oatmeal | |
| Dinner | Stewed meat, vegetable stew | |
| Snack | Listen to salad scrolls with cottage cheese | |
| Dinner | Khuritsa jelly | |
| Chb on Saturday | Breakfast | Wall ham with soft cottage cheese and vegetables |
| Lunch | Cottage cheese | |
| Dinner | Okroshka in Kefir without adding vegetables | |
| Snack | Yogurt | |
| Dinner | Baked gold | |
| Sunday bo | Breakfast | Oatmeal with house liver paste |
| Lunch | Becomon, corn and smoked chicken starch | |
| Dinner | Beet in kefir | |
| Snack | Celery rod sticks with a sauce based on Jorgurt | |
| Dinner | Kurin Nuggets in Ausa Panoramic, Cuckets and Tomato Salad |
Recipes for the "alternation" phase
Okroshka in Kefir
- 0.5 liters of Kéfir Skim;
- 0.5 cups of mineral water;
- 2 pieces of low -fat ham chicken;
- 1 fresh cucumber;
- 2 boiled eggs;
- 4 radish;
- 1 teaspoon of vinegar;
- parsley;
- black pepper;
- salt.
Grate the radish.Chicken ham, cucumber, eggs and vegetables cut into cubes.Chop parsley.Fold the ingredients in an adequate container, pour the kefir mixed with mineral water.Add pepper and vinegar, salt.
Chicken soup with oat branch
- 1 liter of water;
- 400 g of chicken fillet;
- 1 egg;
- 1.5 tablespoons.tablespoons of oat bran;
- 1 small bulb;
- a small package of green onions and dill;
- salt.
Cook the chicken fillet for 20 minutes.Take out the meat, cut into small cubes and place it in the broth.Finely green and onions, pour into a pan with broth.Sal. Pour a raw egg in the boiling broth.Cook for 5 minutes, add oat bran and chopped dill.Remove the soup from the fire.
Chowder
- 1 liter of water;
- 2 tuna banks in their own juice;
- a small dill group;
- Salt and bay leaf.
Boil water, salt.Open jars with tuna, love the fish with a fork.Finely chop the onion.Put the onion in boiling water, add the bay leaf.Cook for 3 minutes, then place a large fish.Cook for 5 minutes, at the end add a finely chopped dhen.
Chicken barbecue in yogurt vinegar
- 500 g of fillet chicken breast;
- 250 g of yogurt with zero calorie content;
- 1 teaspoon of paprika;
- 1 teaspoon grated ginger root;
- 1 garlic clove;
- red pepper at the tip of a knife;
- Salt to taste.
Cut the chicken fillet in pieces of the same size.Corral bird meat is marked in a mixture of yogurt, salt and spices.After 3 hours, chain the meat in wooden skewers.Cook on the grill or in the oven until the preparation.
Baked chicken crows
- Half fingers of skim cabin cheese;
- 3 chicken thighs (you can also use the legs);
- 1 average bulb;
- 50 g of parsley;
- half lane;
- salt;
- Black pepper.
Remove the skin from the hips.Online and green onions, parsley finely.Mix with cottage cheese, salt and pepper.On prepared thighs, make deep incisions.Fill the cuts with cottage fille, cover the hips with remains of the mixture and wrap them in aluminum foil.Place the plate in the oven, heat 200 ° C and bake 45 minutes.
Khuritsa jelly
- 3 liters of water;
- 1 average chicken;
- 30 g of gelatin;
- 2 eggs;
- 1 head on -headed head;
- 2 sheets of the bay;
- 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 bay leaf, let it boil for 5 minutes and turn off the gas.Cool the chicken.Separate the meat from the bones and cut into small pieces.Diluta jelly in 2 glasses of cold water.After swelling, hot in a water bath and cool.Boil eggs.Clean, cut in the halves and place in a bowl, place chicken meat on top.Strain 1.5 liters, mix with prepared gelatin.Heat the broth without boiling and pour chicken meat.Place a container with a plate in the refrigerator until it is completely solidified.
Phase "consolidation": fixation of the results obtained
When the perfect weight is reached, there is a strong temptation to rest on the laurels and return to previous eating habits.But the moment has not yet relaxed.The results achieved should be set to avoid reversal to original body weight.
During the third stage of the diet, carbohydrate and fatty products are added to the diet.This means that in addition to proteins and vegetables, fruits and berries appear in the menu in the amount of a portion (except for bananas, cherries and grapes).
You can also eat pork, 2 slices of bran or grain bread and 40 g of cheese per day.In addition, at this stage, Dukanovitas can pamper themselves with 1 portion of products that contain starch and 1 festive food per week in the first half of the "consolidation".And 2 portions of products containing starch and 2 festive meals per week in the second half of this phase.
As products that contain starch, you can wear pasta, cereals, lentils, potatoes.In order not to give conquered positions, it is necessary to leave 1 day purely protein a week.
Menu of the week for the "consolidation" phase
| Day | Eat food | Dish |
| Monday | Breakfast | Oats with skim milk |
| Lunch | Brain and cheese sandwich | |
| Dinner | Okroshka in Kefir | |
| Snack | Apple | |
| Dinner | Fish fish and fresh vegetable salad | |
| Tuesday | Breakfast | Sausages at home and porridge |
| Lunch | Orange | |
| Dinner | Chowder | |
| Snack | Yogurt | |
| Dinner | Chicken barbecue, grill vegetables | |
| Wednesday | Breakfast | Cottage cheese |
| Lunch | Grapefruit | |
| Dinner | Gugibre stewed meat | |
| Snack | Cottage cheese | |
| Dinner | Hot salad with chicken and green beans | |
| Thursday chb | Breakfast | UJETA IN THE PACKAGE |
| Lunch | Basket and curls of cottage cheese | |
| Dinner | Chicken soup with oat branch | |
| Snack | Curriculum jelly with cocoa | |
| Dinner | Cod | |
| Friday | Breakfast | Oat branch pancakes, cottage cheese |
| Lunch | Chicken cupcakes, vegetable slices | |
| Dinner | Mushroom soup | |
| Snack | Pear | |
| Dinner | Festive food | |
| Saturday | Breakfast | Scrambled eggs, alcohol salmon, bread bread |
| Lunch | Chest muffins with ham | |
| Dinner | Cauliflower soup made of cauliflower | |
| Snack | Bays gelatin | |
| Dinner | Baked pork, saved oatmeal | |
| Sunday | Breakfast | Syrniki |
| Lunch | A cup of fresh berries | |
| Dinner | BORSCH | |
| Snack | Protein cocktail | |
| Dinner | Chicken with transport sauce, fresh vegetables |
Fourth stage ─ Final Weight Stabilization
The majority of those who have tried at least one diet in themselves face the fact that after eliminating restrictions, the weight increases again.The diet protocol, Dr. Dukan, will help maintain a thin figure all his life.To do this, you must leave the elevator or walk with a quick step at least 20 minutes a day.And also one day a week to observe purely protein nutrition.One day of protein a week will level all eating disorders and protect against weight gain.In addition, throughout life, 3 tablespoons of oats per day must be consumed.This habit will help not to eat in excess and improve health.
The pros and cons of Ducan's diet
This energy system can be called one of the best high protein diets.Advantages of Ducan's diet:
- It is not necessary to count calories and weigh portions;
- The feeling of hunger does not bother, the allowed products can be eaten, to a feeling of saturation;
- Excess weight is stable and forever;
- The muscle weight of the body is not lost.
But there are negative points, these are:
- Natural meat and fish products are quite expensive;
- It is necessary to spend a lot of time preparing dishes;
- During the Ducan diet, the load in the kidneys increases, the lack of breath, a dry mouth feeling, weakness, unpleasant smell of the body and constipation are not uncommon.
Contraindications
Ducan's diet is suitable for many, but not for everyone.The contraindications to this energy system are:
- Young and old age;
- Pregnancy and breastfeeding;
- renal pathologies;
- gastrointestinal tract diseases;
- Nervous system diseases.
To minimize the side effects of the diet, it is recommended to take an adequate vitamin-mineral complex.
Ducan's diet is not only an energy system, but a detailed weight loss plan that allows you to see the numbers treasured in the scales at limited time limits and maintain the perfect form throughout life.