Dyukan diet

More than 35 years ago, French therapist Pierre Dukan developed an author's energy system that helps to quickly lose weight.Over the years, the diet has gained a well -devoured popularity in France and around the world.

The basic principles of Ducan's 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 overweight people.Weight loss occurs due to the exclusion of fast fats and carbohydrates.At the same time, the proteins that make up the dietary base are not completely absorbed by the body.This energy system is easily adjusted to the needs and lifestyle of a particular person.For everyone who decided to lose weight quickly and forever, Pierre Ducan advises strongly:

• Eat mainly low -fat protein products.
• Drink at least 1.5 liters of liquid per day.
• Oats used regularly of food.
• Eat according to a scheme that includes 4 stages: "attack", "alternation", "consolidation" and "stabilization".
• At least the physical effort is used to at least 20 minutes of quick walk a day.

According to Pierre Dukan, protein products should prevail in the diet of men and women who want to lose weight.At the same time, fats and carbohydrates are cut to a minimum.As recommended sources of low fat protein:

• beef;
• calf;
• offal;
• Rabbit meat;
• Fat and thin varieties (including smoked and canned in their own juice);
• Beaks of seafood and crab;
• Chicken and turkey without skin;
• egg and serum protein;
• low fat dairy products;
• Lent ham with fat content of 2 to 4 %;
• Chicken and quail eggs.

Many hardly decide to change to protein nutrition, properly fearing possible health problems.However, the side effects of Ducan's diet can be successfully avoided if you drink enough liquid: at least 1.5 liters a day.This includes not only simple and mineral water, but also coffee, green and black tea, a qikoria drink, herbal decoctions and a compote of the coji berries.As well as food stake and Pepsi.

Bran is a shell of grain, earlier the product was considered almost useless.But the French therapist was able to use the properties of Bran de Oats 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 by food.Bran de Oatmeal:

• make a feeling of satiety;
• Bind Cholesterol;
• contribute to a decrease in blood pressure and blood sugar;
• slow down the absorption of rapid carbohydrates;
• Clean the body of toxins;
• Normalize digestion.

In addition, soil oatmeal becomes a low calorie replacement for usual bread and porridge.Oat white, 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 it with yogurt, use as cake ingredient or bake ducan.

Dyukan diet: permitted and prohibited products

To lose weight in this energy system, it is necessary to exclude fatty products and the main sources of carbohydrates from the diet.That:

• fatty varieties of meat;
• Goose and duck meat;
• butter;
• dairy products with fat content of more than 1.5 %;
• cereals and vegetables;
• bread and sweets;
• fruits and nuts;
• Honey, sugar and confectionery.

It seems that Ducan's diet offers an extremely scarce menu, it's not like that.Depending on the stage, the following products can be consumed in almost unlimited quantities:

Animal products	Fat -free meat, veal, turkey, chicken, rabbit, basket, thin ham and turkey, eggs, offal, egg and serum protein
Vegetable protein sources	Shirataki mushrooms and pasta
Fish and seafood	Cod, pollock, crabs, squids, mussels, shrimp, crab sticks, seafront, tilapia, choices, hek, mackerel, herring, salmon, tuna
Vegetables	Broccoli, colored and white cabbage, eggplant, zucchini, dill, parsley, arugula, kolrabi, tomato, peppers, celery, green beans, cucumber, spinach, leaves salad.Beet, artichoke of Jerusalem and carrots - only in the morning.
Dairy products with fat content 0 %	Cottage cheese, milk, kefir, yogurt without adding sugar, melted cheese

In the "attacks" stages and all subsequent stages, meat, fish and eggs can be boiled, baked and fried without adding oil.Low starch vegetables should be consumed raw, cooked or steam cooked.

Ducan's nutrition algorithm provides an impressive list of allowed additives.This helps to diversify the menu and thus protect itself from malfunctions.If you use them, you can feel an eminent chef, cook delicious dishes and lose weight easily.

So what additives are allowed in Ducan's diet?That:

• Sugar with zero calorie content;
• Bran de Oats;
• Wheat and Ripeio Bran - No more than 1 tablespoon a day;
• flavors and essences;
• skim milk;
• Cocoa with fat content not exceeding 2 %;
• Mustard sauce and sugar -free soy in the composition;
• Corn starch (within 20 g);
• tomato paste;
• herbs and spices;
• Balsamic vinegar;
• gelatin;
• Sesame seed, chia and linen;
• ginger root;
• Cornishons, lemon and onion;
• Vegetable oils - starting from the "alternation" stage;
• sugar -free yogurts with fruit pieces - up to 2 vials a day;
• Berries Gerja.Permitted from the "attack" phase. 

Time to go to attack, enjoy the cruise or harvest the fruits of work: depends on the plan of the offensive by overweight

Ducan's diet consists of four phases, or internships, with a certain set of products and the duration, which must be calculated individually.

Stages	Which products can be consumed	Duration, day	Weight loss, kg
"Attack"	Just proteins.Carbohydrates are completely deleted.Throughout the "attack", 1.5 tablespoon is included in the daily diet.l.White oatmeal	From 2 to 10	From 3 to 15
"Alternation" ("cruise")	The alternation of purely protein (CH) and protein vegetables (BO) days.Protein and vegetable products of necra engineering are allowed, plus 2 tablespoons.l.White oatmeal	Until the right weight	1 per week
"Consolidation" ("Consolidation")	The diet consists of protein products and vegetables.A portion of fruits per day is added, 2 slices of bread or grain bread, 40 grams of cheese.It is also necessary to observe 1 day of protein per week and daily 2 tablespoons.l.Bran of oats.You can organize 2 vacation or dinner lunch 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.Note 1 day purely protein per week.	All life

"Attack" phase: duration and menu for a week

"Attack" ─ This is a stage with very difficult restrictions.But this period is easy to pass, because at the beginning of the Dukanov path is accompanied by high motivation for weight loss.Also, this phase does not last long.The duration of the "attack" depends on the number of kilograms you plan to redefine:

• Up to 5 kg - 1 day of sufficient "attack";
• up to 10 kg - no more than 3 days;
• 10 to 20 kg - 5 days;
• More than 20 kg - 7 to 10 days.

Significant weight loss in the "attack" stimulates a person and adheres to the selected power system more.

Phase "Attack": Menu for a week

Day	Eating food	Dish
Monday	Breakfast	Cottage cheese, tea
	Lunch	Two slices of Peru
	To have lunch	Beef steak
	Afternoon snack	Boiled eggs with mayonnaise
	To have lunch	Grill Fish, 200g of yogurt
Tuesday	Breakfast	Bran Oat Cake, Turkey Ham
	Lunch	Yogurt
	To have lunch	Chicken coastal
	Afternoon snack	Ice Cream in Ducan
	To have lunch	Cooked rabbit
Wednesday	Breakfast	Yogurt, coffee
	Lunch	Boiled eggs with mayonnaise
	To have lunch	Roasted cod
	Afternoon snack	Cottage cheese with parsley
	To have lunch	Chicken liver and oat bran casserole
Thursday	Breakfast	Boiled eggs
	Lunch	Oatmeal
	To have lunch	Chicken legs
	Afternoon snack	Yogurt
	To have lunch	Chicken fillet stuffed with ham and cottage cheese
Friday	Breakfast	Oatmeal with yogurt
	Lunch	Cottage cheese
	To have lunch	Scented Chicken Breast
	Afternoon snack	Turkey slice
	To have lunch	Muffins of a milky
Saturday	Breakfast	Syrniki
	Lunch	Yogurt
	To have lunch	Cooked chicken liver
	Afternoon snack	Boiled eggs
	To have lunch	Cooked rabbit
Sunday	Breakfast	Cottage cheese casserole
	Lunch	A slice of roasted turkey
	To have lunch	Kurin suffered
	Afternoon snack	Yogurt
	To have lunch	Cooked fish, 200g cottage cheese

Recipes for the "attack" phase

Oat

• 1.5 tablespoon.tablespoons of oat bran;
• 1 chicken egg or 1 protein;
• 1.5 tablespoon.tablespoons of smooth cottage cheese or yogurt;
• Salt or Suriner to taste.

Completely mix all ingredients.Form small cakes.Bake in a pan with anti -pait coating.

Ducan's Cheesecakes

• 100 g grain cottage cheese;
• 1 egg;
• 2 tablespoons.tablespoons of oat bran;
• 2 tablespoons.tablespoons of yogurt;
• 1/2 teaspoon of yeast powder;
• Vanilin, Sucrotor to taste.

Separate the protein from the gem.Gema, yogurt, cottage cheese, bran, baking powder, sugar and vanillin mixture.Beat the protein in strong foam, carefully insert it into the dough.Heat a pan with a Teflon coating and fry the cheesecakes in a pink crust.

Chicken coastal

• 600 g of fillet chicken;
• 1 pepper pepper;
• 2 tablespoons.tablespoons of soy sauce;
• 2 garlic cloves;
• Salsa Greens;
• salt.

Rinse the chicken fillet and finely chop with a sharp knife.MOA the garlic, add to the chopped meat.Clean the pepper and cut.Season the chopped meat with salt, add garlic, pepper, soy sauce and chopped parsley.Mix okay.Clean the heated skillet with a paper towel with a drop of vegetable oil.Put the chicken chopped meat with a tablespoon, fry for 3 minutes on each side.

Roasted cod

• 500 g of cod fillet;
• A low -fat cottage cheese package;
• 1 teaspoon of mustard;
• 2 small lamps;
• Juice 1 lemon;
• Black pepper and salt to taste.

Squeeze the lemon juice.Finally chop the onion, mix with lemon juice.Feature cottage, mustard, pepper and salt cheese in the mixture.Cover the baking sheet or baking dish.Place the cod fillet in the aluminum foil layer.Distribute Cottage Gorchical Cheese Sauce on top.Cover the plate with a sheet of aluminum foil, fix the edges.Heat the oven at 180 ° C. Cook the plate for 25 minutes.

Scented Chicken Breast

• 1000 g of chest chicken fillet;
• 2 tablespoons.tablespoons of soy sauce;
• 1 garlic head;
• 1/2 packs of Cottage cheese 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 meat.Clean the garlic.Divide each clove into three parts.Return your breasts with garlic.Place the prepared fillet in a silicone form.Distribute soy sauce by meat.Cottage cheese, mix with pepper and mustard.Pour the meat with the resulting mixture.Put the pan in the oven, pre -placed at 180 ° C. Cook 30 minutes.Then increase the temperature to 220 ° C and prepare another 10 minutes.

Chicken liver and oat bran casserole

• 500 g of chicken liver;
• 2 tablespoons.tablespoons of oat bran;
• 2 chicken eggs;
• 1/2 cups of yogurt;
• Salt and spices to taste.

Wash mask, clean from movies.Boil until soft (about 15 minutes).Legal.Fire all ingredients with a blender until smooth.Transfer the mixture to a refractory form, bake for 15 minutes to 180 ° C.

Chicken fillet stuffed with ham and cottage cheese

• 1 large chicken chicken breast;
• 2 tablespoons.tablespoons of tomato paste;
• A low -fat cottage cheese package;
• 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 chest from the bone, remove the skin.Cut the fillet without reaching the edge and expands like a book.Put a little on the fillet, grease yourself with lemon juice and place the refrigerator for half an hour.Moa 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 fillet into a roller, dressing a culinary wire.Bake the plate for 30 minutes at a temperature of 200 ° C, remove the thread from the rolls before serving.

Ice Cream in Ducan

• 300 g of soft or yogurt cottage cheese;
• 1 cup of milk;
• 20 g of gelatin;
• 1 teaspoon of soluble coffee;
• Cinnamon and sugar -Substitutator to taste.

Dip the gelatin in cold milk for half an hour.Then heat the mixture in a bath -water until the gelatin is completely dissolved.Add the sukotor, cinnamon and soluble coffee.Beat cottage cheese or yogurt, interferes with the mixture of gelatin-coffee.Win to Bele again.Pour the dough into silicone molds.Put in the freezer.

Mayonnaise in Ducan

• 1 teaspoon of mustard;
• 1 teaspoon of olive oil;
• 2 gems;
• 1 tablespoon.lemon juice spoon;
• 250 g of soft low fat cottage cheese;
• Sugar -Substitutur and salt to taste.

Beat the egg yolks with a mixer or beat, gradually add mustard, salt and sahzam.Download, add cottage cheese and add the olive oil with a thin stream.Finally, add lemon juice.

"Cruise" stage: Fuscated squirrel alternation for perfect weight

The "cruise" phase is the most important stage of Ducan's diet, consists of alternating days of vegetable and purely protein proteins.It is for this period that the main weight loss is responsible.Pierre Ducan recommends adhering to the proportion of 1 Bo and 1 CB.

Menu Week for the "Alternation" phase

Day	Eating food	Dish
BO	Breakfast	Bran Oat cake and a tuna paste
	Lunch	Vegetable cutting, cottage cheese
	To have lunch	Turkey gutters, vegetable salad with yogurt sauce
	Afternoon snack	Tuna in your own juice, fresh cucumber
	To have lunch	Stuffed zucchini
Tuesday Chb	Breakfast	Cottage Cheese Cotap and Chicken Ham
	Lunch	A piece of meat bread
	To have lunch	Chicken soup with oat branch
	Afternoon snack	Basket and cottage cheese rolls
	To have lunch	White fish
Wednesday BO	Breakfast	Glass Ovarian, a piece of smoked salmon and cutting vegetables
	Lunch	Cucumber roll, cottage cheese and shrimp
	To have lunch	The calf is hot
	Afternoon snack	Ham wraps, cottage cheese and vegetables
	To have lunch	Stuffed pepper
Farm Chb	Breakfast	Omlet with tuna
	Lunch	Yogurt
	To have lunch	Fish soup
	Afternoon snack	Cottage cheese jelly
	To have lunch	Peru cooked in Jorgurt
BOA -BO	Breakfast	Chicken cupcakes, fresh cucumber
	Lunch	Oat
	To have lunch	Cooked meat, vegetable stew
	Afternoon snack	Listen to salad rollers with cottage cheese
	To have lunch	Khuritsa
SATURDAY CHB	Breakfast	Wall ham with soft cottage cheese and vegetables
	Lunch	Cottage cheese casserole
	To have lunch	Okroshka no kefir without adding vegetables
	Afternoon snack	Yogurt
	To have lunch	Baked
Sunday bo	Breakfast	Oatmeal cake with liver paste at home
	Lunch	Cottage cheese muffins, cornstarch and smoked chicken
	To have lunch	Kefir Beet
	Afternoon snack	Celery rod alteas with a jorgurt -based sauce
	To have lunch	Kurin Nuggets in Oat Bran panning, cucumbers and tomato salad

Recipes for the "alternation" phase

Okroshka no kefir

• 0.5 liters of skim kefir;
• 0.5 cups of mineral water;
• 2 pieces of low ham chicken;
• 1 fresh cucumber;
• 2 boiled eggs;
• 4 radishes;
• 1 teaspoon of vinegar;
• parsley;
• black pepper;
• salt.

Grate the radish.Chicken ham, cucumber, eggs and cubed vegetables.Chop Salsa.Fold the ingredients in a suitable 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 tablespoon.tablespoons of oat bran;
• 1 small lamp;
• a small packet of green onion and dill;
• salt.

Cook the chicken fillet for 20 minutes.Take the meat, cut into small cubes and put it back into the broth.Finely green and onion chop, pour into a pan with broth.Salt. Pour a raw egg into the boiling broth.Cook for 5 minutes, add the oat bran and the chopped dill.Remove the soup from the fire.

Fish soup

• 1 liter of water;
• 2 tuna seats in their own juice;
• a small bunch of dill;
• Salt and bay leaf.

Boil water, salt.Open tuna vials, knead the fish with a fork.Finely chop the onion.Place the onion in boiling water, add the bay leaf.Cook for 3 minutes and then put a large fish.Cook for 5 minutes at the end, add the finely chopped dill.

CHICKEN CHURALS

• 500 g of fillet chicken;
• 250 g yogurt with zero calorie content;
• 1 teaspoon of paprika;
• 1 teaspoon of grated ginger root;
• 1 clove of garlic;
• Red pepper on the tip of a knife;
• Salt to taste.

Cut the chicken fillet into pieces of the same size.Bird meat is marinated in a mixture of yogurt, salt and spices.After 3 hours, tie the meat to wood skewers.Cook on the grill or oven to the readiness.

Baked Chicken Hip

• Half -Skim Cottage Cheese Motor;
• 3 chicken thighs (you can also use your legs);
• 1 medium lamp;
• 50 g of parsley;
• half track;
• salt;
• Black pepper.

Remove the skin from the hips.Online and green onions, parsley finely.Mix with cottage cheese, salt and pepper.In prepared thighs, make deep incisions.Fill the cuts with cottage cheese stuffing, cover the hips with remnants of the mixture and wrap them in aluminum foil.Put the plate in the oven, heated at 200 ° C and bake 45 minutes.

Khuritsa

• 3 liters of water;
• 1 medium chicken;
• 30 g of gelatin;
• 2 eggs;
• 1 head of onion;
• 2 bay leaves;
• 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 one hour and add a bay leaf, boil for 5 minutes and turn off the gas.Cool the chicken.Separate the meat from the bones and cut into small pieces.Diluta gelatin in 2 glasses of cold water.After swelling, heat in a bath -maria and cool.Boil eggs.Clean, cut into halves and place a container, place the chicken meat on top.Limited 1.5 liters, mix with prepared gelatin.Heat the broth without boiling and pour chicken meat.Put a container with a plate in the refrigerator until completely solidify.

"Consolidation" phase: correcting the results obtained

When the perfect weight is hit, there is a strong temptation to rest on the laurels and return to previous eating habits.But time has not yet arrived to relax.The results achieved should be fixed to prevent the reversal of 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 bananas, cherries and grapes).

You can also eat pork, 2 slices of bran or grain bread and 40 g cheese a day.In addition, at this stage, Dukanovites can pamper with 1 portion of starch products and 1 festive meal 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 starch containing products, you can use pasta, cereals, lentils, potatoes.In order not to give the positions won, it is necessary to leave 1 day purely protein per week.

Menu of the week for the "consolidation" phase

Day	Eating food	Dish
Monday	Breakfast	Oats with bran in skim milk
	Lunch	Cerebless sandwich and cheese
	To have lunch	Okroshka no kefir
	Afternoon snack	Litter
	To have lunch	Fish Costs and Salad of Fresh Vegetables
Tuesday	Breakfast	Sausages at home and porridge of oat bran
	Lunch	Orange
	To have lunch	Fish soup
	Afternoon snack	Yogurt
	To have lunch	Chicken barbecue, grilling vegetables
Wednesday	Breakfast	Cottage cheese casserole
	Lunch	Grapefruit
	To have lunch	Ginger
	Afternoon snack	Cottage cheese
	To have lunch	Hot salad with chicken and green beans
Farm Chb	Breakfast	OMLET IN THE PACKAGE
	Lunch	Basket and cottage cheese rolls
	To have lunch	Chicken soup with oat branch
	Afternoon snack	Curriculum Jelly with Cocoa
	To have lunch	Roasted cod
Friday	Breakfast	Oat Bran Pancakes, Cottage Cheese with Sucrotor
	Lunch	Chicken cupcakes, vegetable slices
	To have lunch	Mushroom soup
	Afternoon snack	Pear
	To have lunch	Festive meal
Saturday	Breakfast	Scrambled eggs, alcohol salmon, cut bread
	Lunch	Cottage cheese muffins with ham
	To have lunch	Cabbage Cabbage Soup -flor
	Afternoon snack	BAKE JELLY
	To have lunch	Roasted pork, oat bran cake
Sunday	Breakfast	Syrniki
	Lunch	A cup of fresh fruits
	To have lunch	Barsch
	Afternoon snack	Protein cocktail
	To have lunch	Chicken with transport sauce, fresh vegetables

Fourth Stage ─ Final Weight Stabilization

Most of those who have tried at least one diet in themselves faces the fact that after restriction removal, weight increases again.The diet protocol, Dr. Dukan, will help keep a slender figure a lifetime.To do this, you need to abandon 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 per week will level all eating disorders and protect against weight gain.Also, throughout life, 3 tablespoons of oat cuts per day should be consumed.This habit will help not eat too much 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:

• There is no need to count calories and weigh portions;
• The feeling of hunger does not bother, the products allowed can be consumed, with a feeling of saturation;
• The overweight 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 devote a lot of time to prepare dishes;
• During Ducan's diet, the kidney load increases, the shortness of breath, a dry mouth sensation, weakness, unpleasant odor of the body and constipation are not uncommon.

Against -indications

Ducan's diet is suitable for many, but not for everyone.Against -indications for this energy system are:

• Young and elderly 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 a suitable vitamin-mineral complex.

Ducan's diet is not just an energy system, but a detailed weight loss plan that allows you to see precious numbers in the limited time limits and keep perfect form over a lifetime.