The diet, developed by the French nutritionist Pierre Dukan, is very popular today in France.Ducan's diet is quite simple, although strict, with the exact implementation 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 carbohydrate diets and allows it to lose weight rapidly without restriction of 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 is precisely due to fat deposits and not to muscle tissue.
In addition, the Ducan system helps maintain reach throughout life.
The advantages of Ducan's diet
Unlimited amount of food;There is no distinction for the time of day and the amount 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 persistent "immunity" to different weight loss methods;A high level of motivation due to the rapid loss of kilograms: 3-5 kg can leave every week;The diet is suitable for those who like to eat deliciously and conjure in the kitchen;You can see it everywhere: at home, in the office, on a trip, in a coffee.
Ducan diet disadvantages
In the first days, a feeling of fatigue can arise, greater fatigue, this is how the action of ketones bodies that suppress appetite, whose production is stimulated by Ducan's diet;The menu contains an insufficient amount of vitamins and microelements, so during the diet it is necessary to take compensation of mineral vitamin;To compensate for a fat deficiency 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 diet stages
Ducan's diet includes 4 stages: "attack" (start), "cruise" (alternation), fixation, stabilization.The deadline for compliance with these stages depends on how many kilograms of weight wishes to lose.
Each phase of the diet has its own characteristics, but there are a series of general rules: it is necessary to drink 1.5-2 liters of non-carbon pure water;There are daily saved oats (at different stages, its number changes);The diet must be combined with light physical education and walk in the air (at least 20 minutes in the first phase, at least 30 minutes, in each posterior).
Stage 1: Attack (Start)
The first stage menu is protein (Nutrition Protein, PP).At this stage, the diet task is to launch the division of adipose tissue in the body.This process can be accompanied by discomfort, dry mouth, the appearance of a slight smell of the mouth.Such "side effects" suggest that the diet began to act.
Weight loss at the start stage can be 2-6 kg.The duration of the initial stage is determined depending on the excess weight at the beginning of the diet: 10-20 Kg-3-5 additional days;20-30 kg-5-7 additional days;30 kg extra or more than 5-10 days.For more than 10 days, observing the "attack" phase is unacceptable.
Sugar (but succice can be used in the first stage), most meat varieties are excluded (duck, goose, rabbit, meat, pork, lamb, veal, lamb).
Allowed products (you can use them separately, you can mix): chicken and turkey torrettas without skin (boiled);lean ham;calf liver, kidneys, tongue;any fish (boiled, steam, grill);seafood;eggs;Dairy products with low fat, without adding sugar and fruits, no more than 800 g.per day.
Of drinks, coffee, herbal and traditional teas, and diet stakes are allowed.It is allowed to add vinegar, condiments and spices, garlic and onion to food, in small amounts of salt.You can eat some cucumbers in pickle, lemon (but not add it to drinks).You can use mustard in moderately.
Every day you also need to eat a 1.5 table.tablespoons of oat bran.Compliance with this condition at all stages of Dukan's diet is important for the normal functioning of the intestine and the elimination of fat fats.
Stage 2: "Cruise" (alternation)
Vegetables (raw, baked or boiled, at any time and in any amount) are added to the products allowed in the start stage.However, to achieve the result, it is important to observe the correct alternation of the products.
The duration of this stage depends on how fast the desired weight reaches.The alternation of the protein and vegetable menu depends on the number of kilograms discharged: less than 10 kg: proteins (pp) - proteins + vegetables (PL) 1 after 1 day or 3/3, 5/5 (the selected alternation scheme can be changed at any time);More than 10 kg: 5/5 days.
Allowed vegetables: cucumbers;tomatoes;radish;asparagus;spinach;patch beans;cabbage;eggplant;celery;zucchini;sweet pepper;beet;carrot.You cannot eat beets and carrots in each meal, you need to eat several vegetables.Mushrooms can be added to vegetables.
You must add 2 table to the menu daily.tablespoons of oat bran.
Do not wear products containing starch: potatoes, rice, corn and other cereals, peas, beans, lentils, avocados.
The second stage menu of the Ducan diet can be diversified by adding spices (including acute pepper and adjiki), garlic, pickled cucumbers, 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 power cream (1 teaspoon), cocoa with low fat content (1 teaspoon, tofu, surimi (crab sticks, no more than 8 pieces per day).
However, only two products per day of these additives can be consumed.Fish at this stage can be replaced by natural fish conservatory without adding oil.You can use sugar -Sustutes when cooking soy sauce.
Stage 3: Consolidation
The task of the third stage is to return to the previous diet, without returning the lost kilograms.The duration of the fixing phase depends on the diminished weight diet during the diet: for each lost kg, 10 days of fixing.
For a daily menu, in the fixation stage, all products of the first and second stages are adequate;fruits, except cherries, grapes and bananas (every day a portion);2 pieces of bread;40 gr.mature cheese;2 times a week: products that contain starch (pasta, potatoes, legumes, rice).
For the daily menu, it is necessary to add a table 2.5 daily.tablespoons of oat bran.In addition, in the third phase of Dukan's diet twice a week, 1 meals can become a "party" and pay everything you want.
Note that these two days cannot be organized in a row!1 day a week (the best Thursday) should be protein (PP).
Stage 4: Stabilization
The menu at this stage can include everything you want.Its objective is to stabilize the weight achieved.It is important to observe 2 rules: eat 3 table daily.tablespoons of oat bran;1 day a week maintain a pure protein diet (PP).The final phase of Ducan's diet does not imply other exceptions or restrictions.The duration of its observance is the rest of life.
Book Desserts 350 Ducan Diet recipes
Qualification
1-2 bags of a hairless sweetener, 10 proteins, parchment, 1 teaspoon of lemon juice.
Beat the squirrels with lemon juice to a persistent foam, add the sweetener.From a confectionery bag, or with a spoon, placed on a baking tray a meringue portion, bake at a temperature of 200 degrees.Some types of sweeteners may burn at such a temperature, if this happens, he heats the oven no more than 180 degrees.
Chocolate cakes
For the "test" -2 tablespoons of oat bran, a little cocoa ("Russian" or "gold label", or any other type of sugar), 200 g of creamy chef 0-2% fats, 4-5 proteins, 1 yolk is adequate.For a cream: 1 clock package, a vanillina bag, a hairless sweetener.For decoration: you can bake according to the previous recipe for meringues.
To start, sheats the proteins and add cocoa, pour the saved there and love the dough.Little by little, while interfering, we present cocoa, cottage cheese, yolk.Some people prefer to add a sweetener to the dough, for example, in Stevia dust, while others cost a sweet cream and "jewelry."Pour the "mass" in a round shape and bake at a temperature of approximately 180 degrees.Meanwhile, gathers the clock chest for cream with sweetener and vanilla.The latter needs very little, otherwise, the product can be bitter.Next, the cake must cool, and, or cut immediately in portions cakes and decorate with cream and caste meringue, or cut in half, lay with cream and decorated with it from above.These recipes are suitable for "attack."If you, in "consolidation" or "cruise", you can design, for example, pumpkin jam to obtain an even more interesting flavor.
Jam
1 kg of pumpkin, cinnamon, nail, double boiler, 1 lemon (juice).Cut the pumpkin as lower as possible and cook in a double boiler.Muela with a blender, add lemon juice and spices, cinnamon to assume.
Ugly muffins
150 g of cottage cheese, 2 tablespoons of oat bran, 4 proteins, 2 yolks, baking powder or dust bakery.Mole the yolks with cottage cheese, protein gown, add bran, mix with cottage cheese.It can come out a little or add those spices you like.In the end: add the bakery dust.
Bake at 150 degrees about half an hour.If you want to bake, no "op", it is better not to open the oven in the process.
Vanilla ice cream
A glass of skim milk, 20 g of ordinary convent, 4 proteins, 6 subgronous tablets, 1 vanillina bag.Beat the squirrels in a strong foam, you can slightly salt so that it does not fall.
By the way, you can add cocoa or cinnamon if you prefer a chocolate flavor.Add a succiotor to the end, "break" all the packages and bubbles formed from it.Soak the jelly in warm water, hot the milk, combine the jelly and continue stirring, add 3 subcrono tablets there.Stir until the gelatin is completely dissolved, but remove from heat.Light again again and carefully, with a thin current, pour milk with protein gelatin.Previously, it must be cooled to a slightly warm state so that proteins do not curtinate.Add Vanillina, mix.If there is ice cream, leave it for 15 minutes and then put it according to the forms and send it to the freezer, if there is no ice cream, only choose more flat forms, like a pyal and freeze.About 3-4 hours are needed until the last stage, depending on the power of the freezer.
Panqueques and pancakes in Ducan
Pumpkin pancakes
150-200 g of pumpkin, 120 ml of milk, 2 tablespoons of dry grade milk (if not, any protein insulation, with the exception of fruit tastes, but then they do not take the edulcorant, it is already in the composition of isolates), 2-3 tablespoons of oat bran (some replace 1 grooves with a spoon of corn), a small soda, a small soda, a small soda, a small sodaBata, a robe, a robe, a robe, a gown, a gown, a gown, a gown, a gown, a gown, a gown, a gown, a gown, a robe, a gown, a robe, a robe, a gown, a robe, a gown, a gown, a gown, a gown, a gown, a gown, a gown, a robe, a robe, a robe, a robe, a robe,Bata, a robe, a robe, a gown, a gown, a soda wing pitch.Grash of soda with lemon juice, a small nail, 4-5 proteins, 150 g of cottage cheese.
Boil the pumpkin in water or steam until they are soft, then love with a fork or become puree of potatoes with a blender.Beat the squirrels, add cottage cheese, milk, raw again, pour the bran, mix, add sweetener and powdered milk, then pumpkin puree, beat again, and in the end we put soft drinks at the end.The stove pancake is better in a special pancake, which can be turned completely lifted by the handle.Use a minimum olive oil to lubricate the mold and cook over medium heat.You can add nails to the water before cooking the pumpkin, or it can be shown in a mortar, mix with cinnamon and pour into the dough before baking.
Reliers
2 Zucchini-Tsukini, 1 red onion, 2 tablespoons of dry grade milk, a little olive oil, any vegetable seasoning is mixed, can simply salt, 1 egg, a pair of proteins.
The zucchini along with the onion of three in the grater, beat the dry milk with the eggs, mix.We place the dough on a roof tray with a scroll with a tablespoon, bake at a temperature of 180 degrees until it is cooked.The pancakes for any stage of the diet 2 tablespoons of oat branch are finished in water, add 1-2 eggs, beat and fry quickly in a hot pan or in the pancake.Such pancakes with salmon, trout or ordinary cottage cheese, a small taste succibor.
Cabbage pancakes
1 kg of cauliflower, 1 cup of bran, 1 cup of kefir, 3 eggs, a small soda, 1 bulb, 2-3 tablespoons of dry milk.
Boil the cabbage until they are soft, drain the water, cut the vegetable with a blender.Remove the bulb in a grater and connect with cabbage, be cut with kefir, beat the eggs, mix bran, kefir, eggs, cabbage puree, slightly salt and leave 10 minutes in a bowl.Then add soda and dry milk, mix well, bake in a hot pan, pouring 1-2 tablespoons once.
You can bake the pancakes in the oven, in this case, the baking tray does not water with oil, but is covered with parchment or baking paper.
Syrniki
1 teaspoon of cocoa, 1 cup of low -fat yogurt without fillings, succiotor powder, a cottage cheese, 4 proteins, 1 egg, 2 tablespoons of bran, Vanillina.
From the cottage cheese, proteins, eggs and oats soaked in water, we make dough for cheese cakes, quickly fry on both sides in a teflon pan, transfer to a baking sheet, covered in parchment to bake and prepare the preparation for about 10 minutes.Mix the yogurt with cocoa and the succiotor, serve the cheese cakes with the resulting sauce.