The diet, developed by French nutritionist Pierre Dukan, is very popular in France today.Ducan's diet is quite simple, though strict, with the precise application of all rules, it is very effective.It is recommended for those who seek to lose 10 pounds of overweight and much more.
The Ducan diet belongs to the category of low -hearted diet and allows you to lose weight quickly without limiting 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 goes precisely due to fat deposits rather than muscle tissue.
In addition, the Ducan system helps maintain the approach throughout life.
The advantages of diet diet
Unlimited amount of food.There is no distinction from the time of day and the number of meals.The base of the diet is natural products, which make it safe.Ducan's diet is effective, even if your body has already developed a persistent "immunity" in different methods of weight loss.A high level of incentives due to rapid weight loss: 3-5 kg can leave each week.The diet is suitable for those who want to eat beautifully and make in the kitchen.You can notice it everywhere: at home, in the office, on a trip, in a cafe.
Disadvantages of Ducan's diet
In the early days, a sense of fatigue, increased fatigue - so is the action of the ketones that suppress appetite, the production of which is stimulated by Ducan's diet.The menu contains an insufficient amount of vitamins and micro-controls, so it is necessary during diet to obtain compensatory vitamin-hook complexes.To compensate for fat deficiency in the diet, it is necessary to use a small amount of fat vegetables during cooking.Those who do not want to cook, Ducan's diet can quickly be bored.
Stages of Ducan diet
Ducan's diet includes 4 stages: "Attack" (start), "cruise" (rotation), determination, stabilization.The deadline for compliance with these stages depends on how many pounds of weight you want to lose.
Each phase of the diet has its own characteristics, but there are several general rules: it is necessary to drink 1.5-2 liters of pure non-carbon water daily.There are daily oat bran (in different stages, changes to their number).The diet should be combined with light physical treatment and walks in the air (at least 20 minutes in the first phase, at least 30 minutes - in each subsequent).
Stage 1: Attack (Start)
The first stage menu is protein (Protein Nutrition, PP).At this stage, the task of nutrition is to begin the breakdown of adipose tissue in the body.This process may be accompanied by discomfort, dry mouth, the appearance of a small smell of oral.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 starting stage is determined according to the excessive weight at the beginning of the diet: 10-20 additional kg-3-5 days.20-30 extra kg-5-7 days.30 additional kg or more-5-10 days.For more than 10 days, observation of the "attack" phase is unacceptable.
Sugar (but sack can be used in the first stage), excluding most of the meat varieties (duck, goose, rabbit, beef, pork, lamb, veal, lamb).
Permitted products (you can use them separately, you can mix): chicken and turkey towers (boiled).lean ham liver, kidneys, tongue.Any fish (boiled, steam, grill).seafood;eggs;Low fat dairy products, without adding sugar and fruits, no more than 800 g.per day.
Drinks, coffee, vegetable and traditional teas and nutrition bets are allowed by drinks, coffee, vegetable and traditional teas.You may add vinegar, spices and spices, garlic and onions to food, in small quantities of salt.You can eat a little cucumbers, lemon (but don't add it to drinks).You can use a mustard with moderate.
Every day you also need to eat a 1.5 table.Tables of oat soup.Compliance with this condition at all stages of Dukan diet is important for normal bowel function and removing fat fats from the body.
Stage 2: "Cruise" (rotation)
Vegetables (raw, baked or boiled, at any time and in any quantity) are added to the products allowed at the starting stage.However, in order to achieve the result, it is important to observe the proper rotation of the products.
The duration of this stage depends on how quickly the desired weight is achieved by you.The alternation of the protein and vegetable menu depends on the number of kilos unloaded: less than 10 kg: protein (PP) - protein + vegetables (PL) 1 after 1 day or 3/3, 5/5 (the selected alternation can be changed at any time).Over 10 kg: 5/5 days.
Permitted Vegetables: Cucumbers.radish tomatoes?asparagus;spinach;Patch beans?cabbage;eggplant;celery;pumpkin;Sweet beetroot pepper?carrot.You can't eat beets and carrots at every meal, you have to eat different vegetables.Mushrooms can be added to vegetables.
You need to add 2 table to the menu daily.Tables of oat soup.
Do not use starch -containing products: potatoes, rice, corn and other cereals, peas, beans, lentils, avocado.
The second stage menu of the Ducan diet can be differentiated by the addition of spices (including acute pepper and neighborhood), garlic, cucumbers, white wine (1 tablespoon), gelatin, starch (1 tbsp)(30 grams), red or white wine (3 tablespoons).Low power cream (1 teaspoon), low -fat cocoa cocoa (1 tablespoons, tofu, surimi (crab sticks, no more than 8 pcs daily).
However, only two products per day can be consumed by these additives.The fish at this stage can be replaced by the natural fish conservatory without adding oil.You can use sugar -suppressors when cooking soy sauce.
Stage 3: Integration
The task of the third stage is to return to the previous diet, without returning the lost pounds.The duration of the mounting phase depends on the weight diet that decreases during the diet: for each kg it lost - 10 days of fixing.
For a daily menu, at the fastening stage, all the products of the first and second stage are appropriate.Fruits, except cherries, grapes and bananas (every day one section).2 pieces of bread.40 gr.Mature cheese 2 times a week - starch -containing products (pasta, potatoes, legumes, rice).
In the daily menu, it is necessary to add a 2.5 daily table.Tables of oat soup.In addition, in the third phase of Dukan's diet 2 times a week, 1 meals can turn into a "celebration" and offer whatever you want.
Keep in mind that these two days cannot be arranged in a row!1 day a week (best Thursday) must be protein (PP).
Stage 4: Stabilization
The menu at this stage may include whatever you want.Its purpose is to stabilize the weight achieved.It is important to notice 2 rules: Eat 3 tables daily.Tables of oat soup.1 day a week maintain a pure protein diet (PP).The final phase of Ducan's diet does not mean any other exceptions or restrictions.The duration of compliance is the rest of life.
Desserts from the book 350 Ducan Nutrition Recipes
Graduation
1-2 bags of a sweetener, 10 protein, parchment, 1 teaspoon of lemon juice.
Beat the squirrels with lemon juice in a persistent foam, add the sweetener.From a pastry bag, or with a spoon, put a baking sheet in a meringue section, bake at a temperature of 200 degrees.Some types of sweeteners can burn at such a temperature, if this happens, the oven are heated not higher than 180 degrees.
Chocolate cake
For "tests" -2 tablespoons of oatmeal, a small cocoa ("Russian" or "golden label" or any other type of sugar), 200 g creamy cottage cheese 0-2% fat, 4-5 proteins, 1 yolk is suitable.For a cream - 1 pack of cottage cheese, a vanilla bag, a hairless sweetener.For decoration - you can bake according to the previous meringue recipe.
First, beat the proteins and add the cocoa, pour the bran there and knead the dough.Gradually, without ceasing to intervene, we insert cocoa, cottage cheese, yolk.Some people prefer to add a sweetener to the dough, for example, Stevia powder, while others cost a sweet cream and "jewelry".Pour the "dough" in a round shape and bake at about 180 degrees.In the meantime, whisk the cottage cheese for sweetener and vanilla.The latter needs very little, otherwise the product may be bitter.The cake should then be cooled and, or cut immediately into portions of cakes and decorated with cream and meringue, or cut in half, lie with cream and decorate it on top.These recipes are suitable for "attack".If you, with the "integration" or "cruise", can, for example, pumpkin jam to get an even more interesting taste.
Pumpkin engagement
1 kg of pumpkin, cinnamon, cloves, double boiler, 1 lemon (juice).Cut the pumpkin as small as possible and cook in a double boiler.Rub with a blender, add lemon juice and spices, cinnamon to get ground.
Ugly muffins
150 g Cottage cheese, 2 tablespoons of oat soup, 4 proteins, 2 yolks, baking powder or bakery powder.Rub the yolks with cottage cheese, beat proteins, add bran, mix with cottage cheese.You can salt a little or add these spices you like.At the end - add bakery powder.
Bake at about 150 degrees about half an hour.If you want baking no "OP", it is best not to open the oven to the process.
Vanilla ice cream
A glass of skim milk, 20 grams of monastery, 4 proteins, 6 Sucrone tablets, 1 vanilla 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 to them if you prefer a chocolate flavor.Add a sack to the end, "break" all the pieces and bubbles formed by it.Enjoy gelatin in warm water, heat the milk, combine the gelatin and continuing to stir, add 3 Sucrone tablets there.Stir until the gelatin is completely dissolved, but remove from the heat.Re -activate the mixer and carefully with a thin current, pour milk with gelatin into protein.Previously, it must be cooled in a slightly warm state so that the proteins do not curve.Add vanilla, mix.If there is ice cream, leave for 15 minutes, and then put it according to the forms and send them to the freezer, if there is no ice cream, simply choose more flat shapes, such as a pyal and freeze.It takes about 3-4 hours in the last stage, depending on the power of the freezer.
Pancakes and pancakes in Ducan
Pumpkin pancakes
150-200 g of pumpkin, 120 ml of milk, 2 tablespoons of dry degree milk (if not, any protein strains, except for fruit tastes, but then you do not get the sweetener, already in the composition of the isolated), 2-3 tablespoons of oatmeal (1 tablespoons ofCloves, 4-5 proteins, 150 g cottage cheese.
Boil the pumpkin in water or steam until softened, then knead with a fork or convert to potatoes with a blender.Beat the squirrels, add cottage cheese, milk, beat again, pour the bran, mixture, add sweetener and milk powder, then pumpkin, beat again and finally put soda at the end.The stove pancakes are better in a special pancake, which can be completely transformed by lifting the handle.Use a minimal olive oil to lubricate the mold and cook over medium heat.The cloves can be added to the water before cooking pumpkin, or you can turn into a mortar, mix with cinnamon and pour in the dough before baking.
Wheez pancakes
2 zucchini-tsukini, 1 red onion, 2 tablespoons of dry grade milk, a little olive oil, any vegetable spices are mixed, you just salt, 1 egg, a pair of protein.
The zucchini along with the onion of the three in rubbing, beat the dry milk with the eggs, stir.Put the dough on a baking sheet covered with parchment with a tablespoon, bake at 180 degrees until cooked.The pancakes for any diet stage 2 tablespoons of the sinking branch in the water, add 1-2 eggs, beat and quickly fry in a warm pan or cream.You can serve such pancakes with salmon, trout or ordinary cottage cheese, a little flavored sack.
Cabbage pancakes
1 kg of cauliflower, 1 cup of bran, 1 cup kefir, 3 eggs, a small soda, 1 bulb, 2-3 tablespoons of dry degree milk.
Boil cabbage until softened, drain the water, cut the vegetable with a blender.Pull the lamp into a rubbing and connect to cabbage, pour cutting with kettle, beat the eggs, mix the bran, the text, the eggs, the cabbage puree, the slightly salt and leave for 10 minutes in a bowl.Then add soda and dry degree of milk, mix well, bake in a warm pan, pouring 1-2 tablespoons once on top.
You can bake the pancakes in the oven, in this case, the baking sheet does not water with oil, but is covered with parchment or baking paper.
Composite
1 teaspoon of cocoa, 1 cup low -rejection yogurt without fillers, dust sugar, cottage cheese package, 4 proteins, 1 egg, 2 tablespoons of bran soup, vanilla.
From the cottage cheese, the proteins, the eggs and the oatmeal that is soaked with water, we make dough for cheesecakes, fry quickly on both sides in a teflon pan, transferred to a baking sheet, covered with parchment for about 10 minutes.Mix the yogurt with cocoa and Sucrotor, serve cheesecakes with the resulting sauce.