More than 35 years ago, the French therapist Pierre Dukan developed an author's power system that contributes to losing weight quickly.Over the years, nutrition in France and all over the world has gained well -made popularity.
The basic principles of Ducan diet
Ducan's diet is a successful symbiosis of a scientific approach and a practical experience that is adapted to people with excessive weight taking into account the urgent needs and psychology.Weight loss takes place due to the exclusion of fat and fast carbohydrates.At the same time, proteins that make up the basis of the diet are not fully absorbed by the body.This power supply system can easily be adjusted to the needs and lifestyle of a specific person.For everyone who has decided quickly and forever to lose weight, Pierre Ducan advises emphatically:
- Eat mainly low -fat protein products.
- Drink at least 1.5 liters of liquid per day.
- Recently removed oatmeal from food.
- Eat according to a scheme that includes 4 stages: "attack", "change", "consolidation" and "stabilization".
- Get used to the physical exertion, at least $ to go to 20 minutes fast per day.
According to Pierre Dukan, protein products should enforce men and women diet who want to lose weight.At the same time, fats and carbohydrates are cut to a minimum.Sources for low -fat protein are recommended:
- Beef;
- Veal;
- Offal;
- Rabbit meat;
- Fat and lean varieties (including smoked and penetrated in its own juice);
- Sea fruits and crab sticks;
- Chicken and turkey without skin;
- Egg and serum protein;
- low -fat dairy products;
- Fast ham with fat content of 2 to 4 %;
- Chicken and quail eggs.
Many hardly decide to switch to protein nutrition and are right to fear possible health problems.However, the diet of Ducan's diet can be successfully avoided if you drink a sufficient amount of liquid: at least 1.5 liters per day.This not only includes simple and mineral water, but also coffee, green and black tea, a Qikoria drink, herbal detachment and a compote from the berries from Coji.As well as dietary participation and pepsi.
Oatbrane is a grain crest, previously the product was considered almost useless.However, the French therapist succeeded in using the properties of oatbrane to take weight.This is an indispensable part of Ducan's diet.This product fills the lack of rough fiber again and reduces the amount of nutrients absorbed with food.Oatbrane:
- make a feeling of saturation;
- Bind cholesterol;
- contribute to a decrease in blood pressure and blood sugar;
- Slow the absorption of faster carbohydrates;
- Clean the body of the toxins;
- Normalize digestion.
In addition, the ground peeling of oats becomes a low -calorie replacement for the usual bread and porridge.Depending on the stage of diet, oats are used in an amount of 1.5 to 3 tablespoons.You can eat Bran, drink water, mix with yogurt, use as an ingredient for cakes or Ducan baking.
Dyukan diet: allowed and forbidden products
In order to lose weight on this power supply system, fat products and the main sources for carbohydrates from the diet must be excluded.The:
- Fats of meat;
- Gans and duck meat;
- Butter;
- Dairy products with fat content of more than 1.5 %;
- Muesli and legumes;
- Bread and pastries;
- Fruits and nuts;
- Honey, sugar and confectionery.
If Ducan's diet offers an extremely lean menu, this is not the case.Depending on the stage, the following products can be consumed in almost unlimited quantities:
| Products of animal origin | Beef without fat layer, veal, turkey, chicken, rabbits, basket, lean ham and turkey, eggs, offal, egg and serum protein |
| Vegetable protein sources | Mushrooms and noodles from Shirataki |
| Fish and seafood | Cod, pollock, crabs, squid, mussels, shrimp, crab sticks, sea stings, tilapia, picks, hek, mackerel, herring, salmon, tuna |
| Vegetables | Brokkoli, colored and white cabbage, eggplants, zucchini, dill, parsley, arugula, kolrabi, tomatoes, peppers, celery, green beans, cucumbers, spinach, leaf salad.Büben, Jerusalem artichokes and carrots - only in the morning. |
| Dairy products with fat content 0 % | Melt house cheese, milk, kefir, yogurt without sugar, melt cheese |
In the "attack" and all subsequent stadiums, meat, fish and eggs can be cooked, baked and roasted without adding oil.Low starch compound should be raw, steamed or steamed.
The Ducan Nutrition Algorithm offers an impressive list of permitted additives.This helps to diversify the menu and thereby protect itself from enclosures.If you use it, you can feel like an important cook, cook delightful dishes and easily lose weight.
So which additives are approved on Ducan's diet?The:
- Sucrone without calorie content;
- Oatbrane;
- Wheat and rye bran - no more than 1 tablespoon per day;
- Flavors and essences;
- Lean milk;
- Cocoa with a fat content of no more than 2 %;
- Mustard and soy sauce without sugar in the composition;
- Corn starch (within 20 g);
- Tomato paste;
- Herbs and spices;
- Balsamic vinegar;
- Gelatin;
- Sesame, chia and flat seeds;
- Ginger root;
- Cornishons, lemon and onion;
- Vegetable oils - change from the stage;
- Yogurt without sugar with fruit pieces - up to 2 glasses a day;
- Gerja berries.Allowed from the "attack" phase.
Time for the attack, enjoy the cruise or harvest the fruits of the work: depends on the plan of the offensive for excess weight
Ducan's diet consists of four phases or stadiums with a certain set of products and the duration that must be calculated individually.
| Level | Which products can be consumed | Duration, day | Weight loss, kg |
| "Attack" | Only proteins.Carbohydrates are completely excluded.Throughout the “attack”, 1.5 tablespoons of diet are contained.l.Oat | From 2 to 10 | From 3 to 15 |
| "Change" ("cruise") | The change of pure protein (Cho) and protein-detectable days (BO).Protein products and Necra -Sailing vegetables are permitted, plus 2 tablespoons.l.Oat | To the right weight | From 1 per week |
| "Consolidation" ("consolidation") | The diet consists of protein products and vegetables.Part of the fruits a day is added, 2 slices of bran or grain bread, 40 grams of cheese.It is also necessary to observe 1 purely protein day a week and take 2 tablespoons a day.l.Oatbrane.You can arrange 2 public holidays lunch or dinner a 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 oatbrane of 3 tablespoons.Watch 1 purely protein day a week. | All life |
Phase "attack": duration and menu for a week
"Attack" · This is a stage with rather difficult restrictions.But this time is easy to go through, as a high motivation for weight loss is accompanied at the beginning of the path of the Dukanov.In addition, this phase does not last long.The duration of the "attack" depends on the number of kilograms you want to reset:
- Up to 5 kg - enough 1 day "attack";
- Up to 10 kg - not longer than 3 days;
- from 10 to 20 kg said 5 days;
- More than 20 kg cel from 7 to 10 days.
A significant weight loss in the "attack" stimulates one person and continues to adhere to the selected performance system.
Phase "attack": menu for a week
| day | Eat food | Court |
| Monday | Breakfast | House cheese, tea |
| Lunch | A few slices of turkey | |
| Dinner | Beef steak | |
| Afternoon snack | Cooked eggs with mayonnaise | |
| Dinner | Grillfisch, 200 g yogurt | |
| Tuesday | Breakfast | Cake made of oat bran, ham from Turkey |
| Lunch | yogurt | |
| Dinner | Chicken schnitzel | |
| Afternoon snack | Ice cream on Ducan | |
| Dinner | Stewed rabbit | |
| Wednesday | Breakfast | Yogurt, coffee |
| Lunch | Cooked eggs with mayonnaise | |
| Dinner | Baked cod | |
| Afternoon snack | Hut cheese with parsley | |
| Dinner | Croupation made of chicken liver and oatbrane | |
| Thursday | Breakfast | Cooked eggs |
| Lunch | Oatmeal | |
| Dinner | Chicken legs | |
| Afternoon snack | yogurt | |
| Dinner | Chicken fillet filled with ham and cottage cheese | |
| Friday | Breakfast | Oatmeal from oatmeal with yogurt |
| Lunch | cottage cheese | |
| Dinner | Fragrant chicken breast | |
| Afternoon snack | Turkey | |
| Dinner | Muffins from a milk milk | |
| Saturday | Breakfast | Syrniki |
| Lunch | yogurt | |
| Dinner | Cooked chicken liver | |
| Afternoon snack | Cooked eggs | |
| Dinner | Stewed rabbit | |
| Sunday | Breakfast | Cottage cheese casserole |
| Lunch | A piece of baked turkey | |
| Dinner | Kurin Suffle | |
| Afternoon snack | yogurt | |
| Dinner | Cooked fish, 200 g cottage cheese |
Recipes for the "attack" phase
oatmeal
- 1.5 tablespoons.Tablespoon of oatbrane;
- 1 chicken or 1 protein;
- 1.5 tablespoons.Tablespoon of soft cottage cheese or yogurt;
- Salt or surcrine to taste.
Mix all ingredients thoroughly.Form small cakes.Bake in a pan with anti -layer coating.
Ducan cheesecake
- 100 g of grain cheese;
- 1 egg;
- 2 el.Tablespoon of oatbrane;
- 2 el.Tablespoon of Yoghurt;
- 1/2 teaspoon of baking powder;
- Vanilin, sucrotor to taste.
Disconnect the protein from the egg yolk.Egg yolk, yogurt, cottage cheese, bran, baking powder, surcriner and vanillin mixture.Put the protein onto a strong foam and carefully insert it into the dough.Warm up a pan with a teflon coating and fry the cheesecake into a rosy crust.
Chicken schnitzel
- 600 g of fillet chicken breast;
- 1 pod chili pepper;
- 2 el.Tablespoon of soy sauce;
- 2 cloves of garlic;
- Parsley greens;
- Salt.
Rinse the chicken fillet and finely chop with a sharp knife.Grind the garlic and add the chopped meat.Clean and cut the chilli.Season the chopped meat with salt, garlic, chilli pepper, soy sauce and chopped parsley.Mix everything thoroughly.Wipe the heated pan with a paper towel with a drop of vegetable oil.Fry the chicken meat with a tablespoon for 3 minutes on each side.
Baked cod
- 500 g cod fillet;
- A pack of low -fat cottage cheese;
- 1 teaspoon of mustard;
- 2 small light bulbs;
- Juice 1 lemon;
- Black pepper and salt taste.
Press the juice out of the lemon.Chop the onion finely, mix with lemon juice.Insert cottage cheese, mustard, pepper and salt into the mixture.Cover the baking sheet or the baking pan.Place the cod fillet on the film layer.Spread cottage cheese gorchic sauce over it.Cover the dish with a folklieb and repair the edges.Warm up the oven to 180 ° C.Cook the bowl for 25 minutes.
Fragrant chicken breast
- 1000 g chicken fillet;
- 2 el.Tablespoon of soy sauce;
- 1 head of the garlic;
- 1/2 packs of cottage cheese with fat content of 0 %;
- 1 teaspoon of mustard;
- Pepper and salt to taste.
Wash and dry the chicken breast fillet.Make deep cuts in the meat.Clean the garlic.Share each clove into three parts.Back with garlic.Place the prepared fillet in a silicone form.Spread the soy sauce through meat.Salt mix the house cheese, with pepper and mustard.Pour the meat with the resulting mix.Place the shape in the oven that is preheated at 180 ° C.Cook for 30 minutes.Then increase the temperature to 220 ° C and prepare for another 10 minutes.
Croupation made of chicken liver and oatbrane
- 500 g chicken liver;
- 2 el.Tablespoon of oatbrane;
- 2 chicken eggs;
- 1/2 cups yogurt;
- Salt and spices taste.
Wash offa, be clean of films.Cook until it is soft (approx. 15 minutes).Cool.Stuck all ingredients with a mixer.Transfer the mixture into a fire -proof shape, bake for 15 minutes at 180 ° C.
Chicken fillet filled with ham and cottage cheese
- 1 chicken breast made of large chicken;
- 2 el.Tablespoon of tomato paste;
- A pack of low -fat cottage cheese;
- 1 el.Spoon lemon juice;
- 2 cloves of garlic;
- 70 g ham with fat content of up to 4 %;
- Salt and spices taste.
Disconnect the chest from the bone, remove the skin.Cut the fillet without reaching the edge and expand like a book.The fillet fit a little, fat with lemon juice and put the refrigerator in the fridge for half an hour.Grind 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 lay the chopped ham.Transform the fillet into a role and connect a culinary thread.Bake the shell for 30 minutes at a temperature of 200 ° C and remove the thread from the rollers before serving.
Ice cream on Ducan
- 300 g soft cottage cheese or yogurt;
- 1 cup of milk;
- 20 g gelatin;
- 1 teaspoon of soluble coffee;
- Tastes cinnamon and sugar.
Immerse yourself in cold milk for half an hour.Then heat the mixture in a water bath until the gelatin is completely dissolved.Add sucrotor, cinnamon, soluble coffee.Beat the cottage cheese or yogurt, disturb the gelatine coffee mixture.Beat again.Pour the mass into silicone molds.Insert in the freezer.
Mayonnaise on Ducan
- 1 teaspoon of mustard;
- 1 teaspoon of olive oil;
- 2 egg yolks;
- 1 el.Spoon lemon juice;
- 250 g low -fat soft cheese;
- Sugar Substitutor and salt to taste.
Beat the egg yolk with a mixer or a whisk and gradually add mustard, salt and skew.Beat, add the cottage cheese and then add olive oil with a thin current.Finally, add lemon juice.
Level "cruise": change of squirrel to achieve a perfect weight
The "cruise" phase is the most important phase in Ducan's nutrition, which consists in the change of protein -vegetable and purely protein days.The main weight loss is responsible for this period.Pierre Ducan recommends keeping the ratio of 1 BO and 1 CB.
Wochemenu for the "Alternation" phase
| day | Eat food | Court |
| Monday Bo | Breakfast | Cake made of oat brane and a tuna paste |
| Lunch | Cut vegetables, cottage cheese | |
| Dinner | Truthahnkeot surfaces, vegetable salad with yogurt dressing | |
| Afternoon snack | Tuna in his own juice, fresh cucumber | |
| Dinner | Filled zucchini | |
| Tuesday CHB | Breakfast | Cotap made of cottage cheese and chicken ham |
| Lunch | A piece of meat bread | |
| Dinner | Chicken soup with oat branch | |
| Afternoon snack | Korb and hut cheese rolls | |
| Dinner | White fish | |
| Wednesday Bo | Breakfast | Ovitric glass, a piece of smoked salmon and vegetables cut |
| Lunch | Cucumber roll, cottage cheese and shrimps | |
| Dinner | The calf is hot | |
| Afternoon snack | Wraps made of ham, cottage cheese and vegetables | |
| Dinner | Filled pepper | |
| Thursday CHB | Breakfast | Omlet with tuna |
| Lunch | yogurt | |
| Dinner | Fish soup | |
| Afternoon snack | Hut chiselee | |
| Dinner | Turkey was pumped in Jorurt | |
| Friday Bo | Breakfast | Chicken cupcakes, fresh cucumber |
| Lunch | oatmeal | |
| Dinner | Steamed beef, stew made of vegetables | |
| Afternoon snack | Listen to salad rolls with cottage cheese | |
| Dinner | Khuritsa jelly | |
| Saturday CHB | Breakfast | Wall ham with soft cottage cheese and greens |
| Lunch | Cottage cheese casserole | |
| Dinner | Okloshka on kefir to add without vegetables | |
| Afternoon snack | yogurt | |
| Dinner | Dorada baked | |
| Sunday Bo | Breakfast | Oatmeal cake with domestic liver paste |
| Lunch | Muffins made of cottage cheese, corn starch and smoked chicken | |
| Dinner | Beetroot on kefir | |
| Afternoon snack | Slori stimuli with a Jorgurt base -sauce -sauce | |
| Dinner | Kurin -Nuggets in swinging oat brane, cucumber salad and tomatoes |
Recipes for the "change" phase
Okroshka on Kefir
- 0.5 liter Skim Kefir;
- 0.5 cups of mineral water;
- 2 pieces of chicken with low fat ham;
- 1 fresh cucumber;
- 2 cooked eggs;
- 4 radishes;
- 1 teaspoon of vinegar;
- Parsley;
- Black pepper;
- Salt.
Rewish the radishes.Chicken ham, cucumber, eggs and green cut into cubes.Chop parsley.Fold the ingredients in a suitable container and pour 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.Tablespoon of oatbrane;
- 1 small light bulb;
- a small bundle of green onions and dill;
- Salt.
Cook chicken fillet for 20 minutes.Get the meat out, cut into small cubes and put it back in the broth.Finely chop the green and onions and pour broth into a pan.Salt.Pour a raw egg into boiling broth.Let it boil for 5 minutes, add oat brane and hacked dill.Remove the soup from the fire.
Fish soup
- 1 liter of water;
- 2 tuna banks in his own juice;
- a little bunch of dill;
- Salt and laurel leaf.
Cooking water, salt.Open glasses with tuna, knead the fish with a fork.Chop the onion finely.Place the onion in boiling water and add the bay leaf.Let it boil for 3 minutes, then lay out a large fish.Let it boil for 5 minutes, add finely chopped dill at the end.
Casted grille in the yogurt
- 500 g of fillet chicken breast;
- 250 g yogurt without calorie content;
- 1 teaspoon of peppers;
- 1 teaspoon grated ginger root;
- 1 clove of garlic;
- Red pepper on the top of a knife;
- Salt to taste.
Cut the chicken fillet into pieces of the same size.Poultry meat is marinated in a mixture of yogurt, salt and spices.After 3 hours, put the meat on wooden skewers.Cook on the grill or in the oven to your willingness.
Baked chicken hopping
- Half finger from Skim Cottage cheese;
- 3 chicken legs (you can also use the legs);
- 1 average light bulb;
- 50 g parsley;
- Half a trace;
- Salt;
- Black pepper.
Remove the skin from the hips.Online and green onions, parsley fine.Mix with cottage cheese, salt and pepper.Make deep incisions on prepared thighs.Fill the cuts with hut cheese filling, cover the hips with the remains of the mixture and wrap them into foil.Put the dish in the oven, heated to 200 ° C and bake it for 45 minutes.
Khuritsa jelly
- 3 liters of water;
- 1 average chicken;
- 30 g gelatin;
- 2 eggs;
- 1 head onion head;
- 2 laurel leaves;
- 2 cloves of garlic;
- Pimento;
- Salt.
Remove the skin from the chicken.Pour water and boil over low heat.Remove the foam.Add the broth to a peeled onion, garlic, salt and pepper.Let it boil for an hour, then add a laurel leaf, let it boil for 5 minutes and switch off the gas.Cool the chicken.Separate the meat from the bones and cut them into small pieces.Dilute the gelatin in 2 glasses of cold water.After swelling, heat in a water bath and cool down.Cook eggs.Clean, cut them in halves and put them in a container, put chicken meat on top.Snip 1.5 liters, mix with prepared gelatin.Warm the broth without cooking and pour chicken meat.Place a container with a dish in the fridge until you are fully solidified.
Phase "Consolidation": Fixing the results obtained
When the perfect weight is reached, there is a strong temptation to rest on the laurels and return to the previous food habits.But the time has not yet come to relax.The results achieved must be determined to prevent the rollback to the original body weight.
During the third stage of nutrition, carbohydrate and fat products are added to the diet.This means that in addition to proteins and vegetables, fruit and berries in the menu in the amount of part (with the exception of bananas, cherries and grapes) appear in the menu.
You can also eat pork, 2 slices of bran or grain bread and 40 g cheese a day.In addition, in this phase, the Dukanovites can be pampered in the first half of the "consolidation" with 1 part of the strength -containing products and a festive meal per week.And 2 portions of strength -containing products and 2 festive meals a week in the second half of this phase.
As a strength -containing products, you can use pasta, grain, lentils and potatoes.In order not to give the conquered positions, 1 purely protein day a week must leave a pure protein day.
Week menu for the "consolidation phase"
| day | Eat food | Court |
| Monday | Breakfast | Oatmeal with bran in lean milk |
| Lunch | Cerebless and cheese -sandwich | |
| Dinner | Okroshka on Kefir | |
| Afternoon snack | Apple | |
| Dinner | Fish schnitzel and salad made of fresh vegetables | |
| Tuesday | Breakfast | House of sausages and porridge from oatbrane |
| Lunch | Orange | |
| Dinner | Fish soup | |
| Afternoon snack | yogurt | |
| Dinner | Chicken grille, grilled vegetables | |
| Wednesday | Breakfast | Cottage cheese casserole |
| Lunch | grapefruit | |
| Dinner | Steamed beef with ginger | |
| Afternoon snack | cottage cheese | |
| Dinner | Warm salad with chicken and green beans | |
| Thursday CHB | Breakfast | Omlet in the package |
| Lunch | Korb and hut cheese rolls | |
| Dinner | Chicken soup with oat branch | |
| Afternoon snack | Curriculum with cocoa | |
| Dinner | Baked cod | |
| Friday | Breakfast | Pancake of oat brane, cottage cheese with sucrotor |
| Lunch | Chicken cupcakes, vegetable slices | |
| Dinner | Mushroom soup | |
| Afternoon snack | Pear | |
| Dinner | Festive food | |
| Saturday | Breakfast | Cut the scrambled eggs, alcohol axles, bread |
| Lunch | Muffins with ham cottage cheese | |
| Dinner | Caramed soup made of cauliflower | |
| Afternoon snack | Berry -Jellee | |
| Dinner | Baked pork, cake from oat brane | |
| Sunday | Breakfast | Syrniki |
| Lunch | A cup of fresh berries | |
| Dinner | Borsch | |
| Afternoon snack | Protein cocktail | |
| Dinner | Chicken with carriage sauce, fresh vegetables |
Fourth level $ final weight stabilization
Most of those who have tried at least one diet over themselves are confronted with the fact that the weight increases again after removing restrictions.The diet protocol Dr.Dukan will help hold a slim figure all his life.To do this, you have to leave the elevator or run with a quick step for at least 20 minutes a day.And also a day a week to observe purely protein nutrition.On a protein day a week, all food disorders are compensated for and protected against weight gain.In addition, 3 tablespoons of oat cuts per day should be consumed during life.This habit will help not to consume and improve health.
The advantages and disadvantages of Ducan's diet
This power supply system can be described as one of the best diets with high protein.Advantages of Ducan's diet:
- No need to count calories and weigh parts;
- The feeling of hunger does not bother, the permissible products can be eaten, 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 dedicate a lot of time to prepare dishes.
- During Ducan's diet, the cargo increases, shortness of breath, a feeling of dry mouth, weakness, unpleasant smell out of the body and constipation are not unusual.
Contraindications
Ducan's diet is suitable for many, but not for everyone.Contraindications to this electricity system are:
- Young and older age;
- Pregnancy and breastfeeding;
- Kidney pathologies;
- Diseases of the gastrointestinal tract;
- Diseases of the nervous system.
In order to minimize the side effects of the diet, it is recommended to take a suitable vitamin mineral complex.
Ducan's diet is not just a power supply system, but a detailed weight loss plan with which you can see the estimated numbers on the scales in limited time borders and maintain the perfect form throughout life.