The diet developed by the French nutritionist Pierre Dukan is now very popular in France.Ducan's diet is quite simple with the exact implementation of all rules, even though it is very effective.It is recommended for those who try to lose 10 kg overweight and more.
The Ducan diet belongs to the category of diets with low carbohydrates and enables them to lose their weight quickly without restricting the amount of food.At the same time, the high content of proteins in the diet gives the body the necessary energy, and weight loss is based exactly on fat deposits and not on muscle tissue.
In addition, the Ducan system helps to maintain the reach of life.
The advantages of Ducan's diet
Unlimited amount of food;There is no distinction until the time of day and the number of meals.The basis of the diet are natural products, which makes it safe.Ducan's diet is effective, even if your body has already developed a continued “immunity” against various methods for losing weight.A high degree of motivation due to the fast loss of kilogram: 3-5 kg can leave every week;The diet is suitable for those who like to eat deliciously and conjure up in the kitchen.You can watch it anywhere: at home, in the office, on a trip, in a café.
Disadvantages of Ducan's diet
In the early days, a feeling of fatigue and increased tiredness can arise - according to the effect of ketone bodies that suppress the appetite whose production is stimulated by Ducan's diet.The menu contains an inadequate amount of vitamins and micro elements.During nutrition it is necessary to compensate for vitamin mineral complexes.To compensate for a lack of fat in the diet, a small amount of herbal fats must be used when cooking.Those who don't like to cook, Ducan's diet can quickly get bored.
Stadiums of Ducan's diet
Ducan's diet comprises 4 levels: "attack" (start), "cruise" (change), fixation, stabilization.The deadline for compliance with these phases depends on how many kilograms of weight you want to lose.
Each phase of nutrition has its own properties, but there are a number of general rules: it is necessary to drink 1.5-2 liters of pure, non-carbohy water every day.There is oat brane every day (in different phases, their number changes);The diet must be combined with light physical education and in the air in the air (at least 20 minutes in the first phase, at least 30 minutes - in every successor).
Level 1: attack (start)
The menu of the first stage is protein (protein nutrition, PP).At this stage, the task of diet is to build up the division of the fat tissue in the body.This process can be accompanied by symptoms, dry mouth, the appearance of a slight smell from the mouth.Such "side effects" suggest that nutrition began to act.
The weight loss in the start phase can be 2-6 kg.The duration of the start phase is determined depending on the overweight at the beginning of the diet: 10-20 additional KG-3-5 days;20-30 additional KG-5-7 days;30 additional kg or over-5-10 days.The observation of the "attack phase" is unacceptable for more than 10 days.
Sugar (but saccrice can be used in the first stage), most types of meat (duck, goose, rabbits, beef, pork, lamb, veal, lamb) are excluded.
Approved products (you can use you separately, you can mix): chicken and turkey towers without skin (cooked);Lean ham;Calf liver, kidneys, tongue;every fish (cooked, steam, grill);Seafood;Eggs;Dairy products with low -fat, without sugar and fruits, no more than 800 g.per day.
Coffee, herbal and traditional teas and diet inserts are allowed from the drinks.It is permitted to add vinegar, spices and spices, garlic and onions into small amounts of salt.You can eat a little pickled cucumber, lemon (but do not add drinks).You can use mustard moderately.
You also have to eat a 1.5 table every day.Hazard spoon.Compliance with this disease in all phases of the Dukan diet is important for the normal functioning of the intestine and the removal of fat fats from the body.
Level 2: "Cruise" (change)
Vegetables (raw, baked or cooked, at all times and in a lot) are added to the permissible products that are permitted for the start phase.In order to achieve the result, however, it is important to observe the right product change.
The duration of this phase depends on how quickly the desired weight is reached by you.The change of the protein and the vegetable uphousing menu depends on the number of kilograms that have been let: less than 10 kg: proteins (PP) - proteins + vegetables (PL) 1 after 1 day or 3/3, 5/5 (the selected alternating scheme can be changed at any time).More than 10 kg: 5/5 days.
Allowed vegetables: cucumbers;Tomatoes;Radish;Asparagus;Spinach;Patch beans;Cabbage;Aubergine;Celery;Zucchini;Paprika;Turnip;Carrot.You cannot eat beets and carrots in every meal, you have to eat different vegetables.Mushrooms can be added.
You have to add 2 table to the menu every day.Hazard spoon.
Do not use stars containing stars: potatoes, rice, corn and other grain, peas, beans, lentils, avocados.
The menu of the second stage of Ducan diet can be diversified by adding spices (including acute pepper and adjiki), garlic, pickled cucumber, ketchup (1 tablespoon), gelatin, starch (1 tablespoon), low fat, cheese with fat content of no more than 6% (30 g.), Red or white wine (3 tablespoons).Low -powered cream (1 teaspoon), cocoa with low fat content (1 teaspoon, tofu, surimi (crab sticks, no more than 8 PCs per day).
However, only two products per day can be consumed of these additives.At this point, the fish can be replaced by natural fish conservatory without adding oil.You can use sugar substitutes if you cook soy sauce.
Level 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, which is sunk during the diet: for every lost kg - 10 days of fixing.
All products of the first and second stage are suitable for a daily menu.Fruits with the exception of cherries, grapes and bananas (a part every day);2 pieces of bread;40 gr. Mature cheese;2 times a week - strength -containing products (pasta, potatoes, legumes, rice).
A table 2.5 must be added to the daily menu every day.Hazard spoon.In addition, in the third phase of Dukan diet, 1 meals can turn into a "firm" twice a week and do everything they want.
Remember that these two days cannot be arranged in a row!1 day a week (best Thursday) should be a protein (PP).
Level 4: Stabilization
The menu in this phase can contain everything you want.His goal is to stabilize the weight achieved.It is important to observe 2 rules: eat 3 table every day.Tablespoon of oatbrane;1 day a week keep a pure protein diet (PP).The last phase of Ducan's diet means no other exceptions or restrictions.The duration of his compliance is the rest of life.
Desserts from the book 350 recipes of the Ducan diet
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1-2 bag of a hairless sweetener, 10 proteins, parchment, 1 teaspoon of lemon juice.
If you hit the squirrels with lemon juice into a continued foam, add the sweetener.If you put on part of the meringue from a confectionery bag or a spoon with a spoon, bake at a temperature of 200 degrees.Some types of sweeteners can burn at such a temperature.In this case, you do not heat the oven higher than 180 degrees.
Chocolate cake
For the "test" -2 tablespoons of oat brane, a little cocoa ("Russian" or "golden label" or another kind of sugar), 200 g of creamy cottage cheese 0-2% fat, 4-5 proteins, 1 egg 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 meringue.
First hit the proteins and add cocoa, pour in the bran there and knead the dough.Gradually we set cocoa, cottage cheese, egg yolk without stopping.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" into a round shape and bake at a temperature of about 180 degrees.In the meantime, beat cottage cheese for cream with sweeteners and vanilla.The latter needs very little, otherwise the product can be bitter.Next, the cake should cool down and immediately cut into portioned cakes and decorated with cottage cheese cream and meringue or placed in two halves with cream and decorated with it from above.These recipes are suitable for "attack".For example, if you lay out pumpkin jam when you "consolidation" or "cruise" to achieve an even more interesting taste.
Pumpkin
1 kg of pumpkin, cinnamon, cloves, double boiler, 1 lemon (juice).Cut the pumpkin as smaller as possible and cook it in a double boiler.Grind with a mixer, add lemon juice and spices, cinnamon to take the floor.
Ugly muffins
150 g cottage cheese, 2 tablespoons of oat bries, 4 proteins, 2 egg yolk, baking powder or baking powder.Grind the egg yolk with cottage cheese, beat proteins, add bran, mix with cottage cheese.You can salt a little or add the spices you like.At the end - add baking powder.
Bake at 150 degrees for about half an hour.If you don't want to have the baking "op", it is better not to open the oven.
Vanilla ice cream
A glass of lean milk, 20 g monastery, 4 proteins, 6 sucrone tablets, 1 vanillin bag.Beat the squirrels in a strong foam, you can easily salt so that it does not fall.
Incidentally, you can add cocoa or cinnamon if you prefer a chocolate taste.In the end, add a sucrotor to "break" all lumps and blisters that are formed from it.Soak the gelatin in warm water, heat the milk, mix the gelatin and continue to stir, add 3 sucron tablets there.Stir until the gelatin has completely dissolved, but take it off the stove.Switch on the mixer again and pour it carefully with a thin stream with gelatin in proteins.Before that, it has to be cooled on a slightly warm state so that the proteins do not spread together.Add vanillin, mix.If there is ice cream, leave it in it for 15 minutes and then put it according to the forms and send it to the freezer, if there is no ice cream, simply select other flat shapes 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
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 Sweeter, It is Already in the Composition of Isolates), 2-3 Tablespoons of Oat Bran (Some Replace 1 Spoon of SpoonBran with a Spoon of Corn Starch), A Little Soda, some soda, a little soda, a little soda, a little soda girl with lemon juice, a little clove, 4-5 proteins, 150 g of cottage cheese.
Let the pumpkin cook in water or steam until they are soft, then knead with a fork or turn it into potato potatoes with a mixer.Beat the squirrels, add cottage cheese, milk, beat again, pour the bran, add sweeteners and milk powder, then beat the pumpkin puree, and in the end we put soda at the end.The stove pancakes are best in a special pancake, which can be turned exclusively by lifting through the handle.Use a minimum of olive oil to lubricate the shape and cook over medium heat.Nelken can be added to the water before cooking the pumpkin, or they can be ground in a mortar, mix with cinnamon and pour into the dough before baking.
Pancake relation
2 Zucchini-tsukini, 1 red onion, 2 tablespoons of dry degrees, a little olive oil, all spices for vegetables are mixed, they can only salt, 1 egg, a few proteins.
The zucchini together with the onion of three on the grater beat the dry milk with the eggs, mix.We put the dough on a baking sheet covered with a parchment with a tablespoon and baking at a temperature of 180 degrees until they are cooked.Confederate pancakes for each stage of diet 2 tablespoons of oatmeal in water, add 1-2 eggs, beat and fry quickly in a hot pan or in the pancake.You can serve such pancakes with salmon, trout or ordinary hut cheese, a little flavored sucrorot.
Coal pancakes
1 kg cauliflower, 1 cup of bran, 1 cup of kefir, 3 eggs, a little soda, 1 light bulb, 2-3 tablespoons of dry degree milk.
Cook the cabbage until it is soft, drain the water, chop the vegetables with a blender.Grate the light bulb on a ripening and connect with cabbage, cut with kefir, beat eggs, bran, kefir, eggs, cabbage puree, slightly mix salt and leave in a bowl for 10 minutes.Then add soda and dry milk, mix well, bake them into a hot pan and pour 1-2 tablespoons of it on it.
You can bake the pancakes in the oven, in this case the baking sheet does not water with oil, but with parchment or baking paper.
Syrniki
1 teaspoon of cocoa, 1 cup of yoghurt with low fat without fillers, pulversucrotorine, a pack of cottage cheese, 4 proteins, 1 egg, 2 tablespoons of bran, vanillin.
From cottage cheese, proteins, eggs and oatmeal that are soaked in water, we make dough for cheesecake, fry quickly on both sides in a Teflon pan, transferred to a baking sheet that is covered with parchment for baking, and bring it to your willingness for about 10 minutes.Mix the yogurt with cocoa and sacrotor, serve cheesecake with the resulting sauce.