A diet developed by French nutritionist Pierre Dukan, is very popular today in France.The Ducan diet is relatively simple, though tight, with the exact implementation of all the rules, it is very effective.It is recommended for those who want to lose 10 kg of weight and more.
The Ducan diet belongs to the Low -Carb diet category and allows you to quickly lose weight without restrictions on the amount of food.At the same time, the high protein content in the diet provides the body with the necessary energy, and the weight loss runs properly due to fat deposits, and not muscle tissue.
In addition, the Ducan system helps maintain a lifetime reach.
The advantages of the Ducan diet
Unlimited amount of food;There is no difference during the day and the number of food;The basis of diet is a natural product, which makes it safe;Ducan's diet is effective, even if your body has developed a continuous "immunity" to different methods for weight loss;High levels of motivation due to rapid pound loss: 3-5 kg can leave weekly;Diet is ideal for those who like to eat and resemble the kitchen;You can watch it anywhere: at home, in the office, on the way, in a cafe.
Ducan's lack of diet
In the early days, feelings of fatigue, increased fatigue may arise - this is how ketone body action suppresses appetite, production stimulated by the Ducan diet;The menu contains insufficient amounts of vitamins and micro, so during the diet it is necessary to take complex vitamin-mineral compensation;To make fat deficiency in the diet, it is necessary to use a little vegetable fat during cooking;Those who don't like to cook, Ducan's diet can quickly get bored.
Ducan's diet level
The Ducan diet includes 4 stages: "attack" (beginning), "cruise" (replacement), setting, stabilization.The deadline for compliance with this stage depends on how many pounds you want to lose.
Each phase of the diet has its own characteristics, but there are some general rules: daily it is necessary to drink 1.5-2 liters of pure non-carbon water;There are daily oats (at different levels, changes in their numbers);The diet must be combined with light physical education and walking in the air (at least 20 minutes in the first phase, at least 30 minutes -at each next).
Stage 1: Attack (Start)
The first stage menu is protein (nutrition protein, PP).At this stage, the task of the diet is to launch the separation of adipose tissue in the body.This process can be accompanied by discomfort, dry mouth, a slight odor from the mouth.Such "side effects" indicate that the diet begins to act.
Weight loss at the beginning can be 2-6 kg.The starting stage period is determined depending on the excess weight at the beginning of the diet: 10-20 additional kg-3-5 days;20-30 kg-5-7 additional days;30 kg additional or over-5-10 days.For more than 10 days, observing the "attack" phase is unacceptable.
Sugar (but Sokric can be used in the first stage), most types of meat (ducks, geese, rabbits, beef, pork, goat, beef, goat) are excluded.
Allowed products (you can use it separately, you can mix): chicken tower and turkey without skin (boiled);Lean Ham;the heart of the calf, the kidneys, the tongue;Any fish (boiled, steam, grill);seafood;eggs;Dairy products with low fat, without adding sugar and fruits, no more than 800 g.a day.
From traditional drinks, coffee, herbs and tea, and the importance of diet is allowed.It is allowed to add vinegar, seasoning and spices, garlic and onions for food, in small quantities of salt.You can eat some citrus cucumbers, lemon (but don't add them to drinks).You can use the mustard in moderation.
Every day you also need to eat table 1.5.Tablespoons of Oat Bran.Compliance with this condition at all stages of Dikan diet is important for normal intestinal function and removal of fat from the body.
Stage 2: "Cruise" (replacement)
Vegetables -Simplant (raw, burned or boiled, at any time and in any quantity) are added to the product allowed at the beginning.However, to achieve the results, it is important to see the right product replacement.
The duration of this level depends on how fast you want you to achieve.Replacement of protein and vegetable menu -Seconds depends on the number of kilograms released: less than 10 kg: protein (PP) -protein + vegetable -Simbay (PL) 1 after 1 day or 3/3, 5/5 (selected alternative scheme can be changed at any time);More than 10 kg: 5/5 days.
Authorized vegetables: cucumbers;tomatoes;radish;asparagus;spinach;patches;Cabbage;eggplant;celery;Zucchini;sweet pepper;bit;carrot.You can't eat beet and carrots in each meal, you need to eat a variety of vegetables.Mushrooms can be added to vegetables.
You need to add 2 tables to the menu daily.Tablespoons of Oat Bran.
Do not use products containing starch: potatoes, rice, corn and other cereals, nuts, nuts, lentils, avocado.
The second -stage menu of the Ducan diet can be diversified with the addition of spices -cours (including acute peppers and adjiki), garlic, citrus cucumbers, tomato sauce (1 tablespoon), gelatin, starch (1 teaspoon), low fat, cheese with fat content not more than 6% (30 g.PC per day).
However, only two products a day can be eaten from these additives.Fish at this stage can be replaced by natural fish conservatories without adding oil.You can use sugar -arrange when cooking soy sauce.
Level 3: Consolidation
The third stage task is to return to the previous diet, without returning the missing pounds.The duration of the fastener phase depends on the heavy diet dropped during the diet: for each kg missing - 10 days of setting.
For the daily menu, at the setting stage, all first and second -level products are appropriate;fruits, except cherries, grapes and bananas (daily one part);2 pieces of bread;40 gr.Mature cheese;2 times a week - products containing starch (pasta, potatoes, legumes, rice).
For the daily menu, you need to add Table 2.5 daily.Tablespoons of Oat Bran.In addition, in the third phase of Diet Dukan 2 times a week, 1 time can be transformed into a "party" and can all you want.
Keep in mind that these two days cannot be organized in a row!1 day a week (best Thursday) should be protein (PP).
Stage 4: Stabilization
The menu at this stage may include everything you want.The goal is to stabilize the weight gained.It is important to observe 2 rules: eat 3 tables daily.Tablespoons of Oat Bran;1 day a week maintains a pure protein diet (PP).The last phase of the Ducan diet does not imply exceptions or other restrictions.The duration of its preservation is a lifetime.
Dessert from book 350 Ducan diet recipe
Mark
1-2 bags without hair without hair, 10 proteins, paper, 1 teaspoon lemon juice.
Beat the squirrel with lemon juice to the foam continuously, add the sweetener.From the confectionery bag, or with a spoon, place on a baking sheet part of Meringue, bake at 200 degrees.Some types of sweeteners can burn at such temperatures, if this happens, heat the oven not higher than 180 degrees.
Chocolate cake
For "test" -2 tablespoons oats, small cocoa ("Russian" or "golden label", or any other type of sugar), 200 g of 0-2% fat cottage cheese, 4-5 protein, 1 egg yolk.For cream - 1 pack of cottage cheese, vanillin bag, hairless sweetener.For decoration - you can burn according to the previous recipe for meringues.
To start with, beat protein and add cocoa, pour the brakes there, and knead the dough.Gradually, without stopping, we introduced cocoa, cottage cheese, egg yolk.Some people prefer to add sweeteners to the dough, for example, stevia powder, while others swallow sweet creams and "jewelry".Pour "dough" in round shape, and bake at a temperature of about 180 degrees.Meanwhile, beat cottage cheese for cream with sweetener and vanilla.The latter requires a little, otherwise the product can be bitter.Next, the cake should be cooled, and, or cut immediately into partial cake and decorated with cottage cheese cream and meringue, or cut in half, lying with cream and decorated with it from above.This recipe is perfect for "attacks".If you, on "consolidation" or "cruise", you can put it, for example, a pumpkin jam to get a more attractive taste.
Clock
1 kg of pumpkin, cinnamon, clove, double boiler, 1 lemon (juice).Cut smaller pumpkin and cook in double boilers.Angry with a blender, add lemon juice and spices, cinnamon to take.
Ugly muffin
150 g of cottage cheese, 2 tablespoons oats, 4 proteins, 2 yellow, baking powder or breadcrumbs.Pour yellow with cottage cheese, beat protein, add bran, mix with cottage cheese.You can salt a little or add the spices -the spices you like.At the end - add breadcrumbs.
Bake at 150 degrees about half an hour.If you want baking instead of "OP", it is best not to open the oven in the process.
Vanilla Ice Cream
A glass of milk scheme, 20 g of ordinary monastery, 4 protein, 6 tablets of Sukron, 1 vanillin bag.Beat the squirrel in a strong foam, you can get a little salt so it doesn't fall.
This way, you can add cocoa or cinnamon to them if you prefer chocolate taste.Add Sucrotor in the end, "break" all bumps and bubbles are formed from it.Soak gelatin in warm water, heat milk, combine gelatin, and stir, add 3 tablets of sukron there.Stir until gelatin is completely dissolved, but remove from heat.Turn the mixer again, and be careful, with a thin stream, pour the milk with gelatin into the protein.Previously, it must be cooled to a slightly warm condition so that the protein does not curl.Add vanillin, mix.If there is an ice cream, leave for 15 minutes in it, and then place it according to the form and send it to the refrigerator, if there is no ice cream, choose more flat shapes, such as pyal, and frozen.It takes about 3-4 hours to the last stage, depending on the power of the refrigerator.
Pancakes and pancakes on Ducan
Pumpkin pancake
150-200 g of pumpkin, 120 ml milk, 2 tablespoons of dried milk (otherwise, any protein isolates, except for the taste of fruit, but then do not take sweetener, already in the composition of isolate), 2-3 tablespoons soda, a little gash soda with lemon juice, small cloves, 4-5 protein, 150 g cottage cheese.
Boil pumpkin in water or steam until tender, then lecture with a fork or turn into mashed potatoes with a blender.Beat the squirrel, add cottage cheese, milk, beat again, pour bran, mix, add sweetener and milk powder, then pumpkin powder, beat again, and finally we put the soda at the end.Kitchen pancakes are the best in a special pancake, which can be completely turned on by lifting by the handle.Use a minimum of olive oil to lubricate the mold and cook over medium heat.The cloves can be added to the water before cooking the pumpkin, or you can soil on the mortar, mix with cinnamon, and pour into the batter before baking.
Relice Pancakes
2 zucchini-tsukini, 1 onion, 2 tablespoons of dried milk, a little olive oil, any seasoning for mixed vegetables, you can only salt, 1 egg, a pair of protein.
Zucchini along with three onions on the grater, beating dry milk with eggs, mixed.We place the dough on a baking sheet covered with paper with one spoon, bake at 180 degrees until cooked.Pancakes for any level of diet 2 tablespoons of oatmeal branches soak in water, add 1-2 eggs, beat and quickly fry in hot pan or pancakes.You can serve pancakes such as salmon, trout or regular cottage cheese, slightly flavored sucrotor.
Cabbage Penkek
1 kg of cauliflower, 1 cup of bran, 1 cup of kefir, 3 eggs, small soda, 1 bulb, 2-3 tablespoons of dried milk.
Boil cabbage until tender, drain water, cut into vegetables with a blender.Rub the bulb on the grate, and connect with the cabbage, pour the cutting with the kefir, beat the egg, mix the bran, the kefir, the egg, the cabbage cabbage, a little salt and let stand for 10 minutes in a bowl.Then add soda and dry milk, mix well, bake in a hot pan, pour 1-2 tablespoons on it.
You can burn the pancake in the oven, in this case, the baking sheet is not water with oil, but is covered with paper or baking paper.
Syrniki
1 teaspoon of cocoa, 1 cup of low yogurt without filler, powdered sucrotor, one pack of cottage cheese, 4 protein, 1 egg, 2 tablespoons, vanillin.
From cottage cheese, protein, eggs, and oats soaked in water, we make a dough for cheese cake, quickly fry on both sides in a teflon pan, transfer to baking sheet, cover with baking paper, and bring to a 10 -minute readiness.Mix yogurt with cocoa and sucrotor, serving the cheese cake with the resulting sauce.