More than 35 years ago, French therapist Pierre Dukan has developed an author's power system that helps to lose weight.Over the years, the diet gained the best popularity in France and the world.
Basic principles of the duca diet
Given the urgent needs and psychology of people with excessive weight, the successful symbolosis of practical experience, taking into account the urgency needs and psychology of excessive weight.Lose weight due to exclusion of oils and fast carbohydrates.At the same time, proteins that form the basis of the diet are not completely mastered by the body.This energy system is easily adjusted to the needs and lifestyle of a particular person.Everyone who decides to lose weight quickly and forever, recommends Pierre Ducan:
- Eat mostly low-level protein products.
- Drink at least 1.5 liters of liquid a day.
- The oatmeal was taken regularly from food.
- Dining according to a scheme included in 4 stages: "attack", "alternative", "consolidation" and "stabilization".
- Use physically, walking fast for at least 20 minutes a day.
According to Pierre Dukan, protein products should be dominated by men and women who want to lose weight.At the same time, oils and carbohydrates are minimized.Low -Fat protein source is recommended:
- beef;
- calf;
- Offal;
- Rabbit meat;
- Oil and oil-free range (canned and canned with their own water);
- seafood and crab sticks;
- Chicken and turkey without skin;
- Eggs and serum protein;
- Low -Fat dairy products;
- Lenten Ham, fat content between 2 and 4%;
- Chicken and blonde eggs.
Many are unlikely that possible health problems decide to take protein nutrition.However, if you drink a sufficient amount of liquid, the side effects of the duca diet may face successfully: at least 1.5 liters per day.This includes not only simple and mineral water, but also coffee, green and black tea, a skikia drink, a compote of vegetable december and coji berries.As well as diet and pepsi.
Oatmobbras is the grain crust, previously the product was considered almost unsuitable.However, French therapist was able to use the features of Yoat for the benefit of weight loss.Now this duca is an invaluable part of the diet.This product increases the lack of rough fiber and reduces the amount of food absorbed by food.Oatmeal dandruff:
- to make a feeling of satiety;
- Close cholesterol;
- to help reduce blood pressure and blood sugar;
- slows down the absorption of fast carbohydrates;
- Clean the body of toxins;
- Normalize digestion.
In addition, the soil shell of oats becomes low-cash change for usual bread and porridge.Oats Bran is used in a quantity of 1.5 to 3 tablespoons depending on the dietary phase.You can use Bran, drinking water, stir with yogurt, cakes or ducant as part of a component.
Dyukakan Diet: Allowed and Forbidden Products
To lose weight in this power system, it is necessary to exclude oil products and the main sources of carbohydrates from the diet.This is:
- oil range;
- Gas and duck meat;
- butter;
- More than 1.5% fat-containing milk products;
- cereals and legumes;
- bread and dough;
- Fruits and nuts;
- Honey, sugar and sweets.
If Ducan's diet seems to offer an extremely fewer menu, this is not the case.Depending on the stage, almost unlimited amounts of the following products may be consumed:
| Products of animal origin | Beef, calves, chicken, chicken, rabbit, basket, lean ham and turkey, eggs, offsal, egg and serum protein |
| Sources of plant protein | Shirataki Mushrooms and Noodles |
| Fish and seafood | Cod, pollock, crabs, crabs, squids, mussels, crab sticks, sea perch, tilapy, stacking, heck, mackerel, herring, salmon, tuna |
| Vegetable | Broccoli, Colored and White Cabbage, Eggplant, Zucchini, Dill, Parents, Celrabi, Tomatoes, Pepper, Circuit, Green Beans, Cucumber, Spinach, Leaf Salad.Beetroot, jerusalem artichoke and carrots - only in the morning. |
| Fat contains milk products 0% | Knocese cheese, milk, kefir, yogurt, cheese, without adding sugar |
"Attack" and all subsequent stages, meat, fish and eggs can be cooked without adding oil and redness.The low starch vegetables should be raw, baked or steamed.
Ducan Nutrition Algorithm presents an effective list of allowed attachments.This helps to diversify the menu, and thus protects yourself from breakdowns.If you use them, you can feel like a prominent chef, cook delicious dishes and lose weight easily.
What amendments are allowed in the Dankan diet?This is:
- Sucrone with zero calorie content;
- oatmeal;
- Wheat and rye bran ─ There is no 1 tablespoon a day;
- flavors and essentials;
- Skim milk;
- Cocoa, which is not more than 2% fat content;
- Mustard and soy sauce without sugar;
- Corn starch (20 gs);
- tomato paste;
- Herbs and spices;
- Balm vinegar;
- gelatin;
- Sesame, Chia and canvas seeds;
- The root of ginger;
- Cornins, lemons and onions;
- Vegetable oils ─ "Alternative" from the stage;
- Sugar yogurt with fruit parts to 2 jars per day;
- Gerja berries.Allowed from the "attack" stage.
Do not continue to attack, enjoy the cruise or reap the fruits of labor: depends on the offensive plan for excessive weight
The duca diet consists of four stages or stages with a certain set of products and duration.
| Stage | Which products can be consumed | Duration, day | Weight loss, kg |
| "Attack" | Only proteins.Carbohydrates were completely excluded.Throughout the "attack", 1.5 tbsp is included in the daily diet.l.oatmeal | Between 2 and 10 | Between 3 and 15 |
| "Alternative" ("cruise") | Change of purely protein (cho) and protein-plant days (BO).Vegetables are allowed to protein products and Necra, plus 2 tbsp.l.oatmeal | Up to the right weight | From 1 per week |
| "Merger" ("Consolidation") | The diet consists of protein products and vegetables.A part of the fruits a day is added, 2 slices of bran or grain bread, 40 grams of cheese.It is necessary to observe 1 purely protein day a week and observe 2 tbsp daily daily.l.oatmeal.You can arrange 2 holiday 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 you need to use 3 tablespoons in the amount of oat.Observe 1 purely protein day a week. | All life |
"Attack" phase: a week term and menu
"Attack" ─ This is a stage with enough tough restrictions.However, at the beginning of the path of the dukukanovits, it is accompanied by high motivation to lose weight because it is easy to pass this period.In addition, this stage does not last long.The term "attack" depends on the number of kilograms you plan to reset:
- Up to 5 kg ─ 1 day of "attack";
- Not more than 3 days of up to 10 kg;
- Between 5 days from 10 to 20 kg;
- More than 20 kg of 7 to 10 days.
The "attack" also stimulates a significant weight loss and follows the selected power system.
"Attack" phase: a week Menu
| Daytime | Eating | Coarse |
| Monday | Breakfast | Cutting cheese, tea |
| Lunch | A few languages in Turkey | |
| Lunch | Beef steak | |
| Snack in the afternoon | Boiled eggs with mayonnaise | |
| Lunch | Grill fish, 200g yogurt | |
| Tuesday | Breakfast | Oatmeal cake cake, turkey |
| Lunch | Boat | |
| Lunch | Chicken cuts | |
| Snack in the afternoon | Ice cream in duca | |
| Lunch | Hare | |
| Wednesday | Breakfast | Yogurt, coffee |
| Lunch | Boiled eggs with mayonnaise | |
| Lunch | Cooked cod | |
| Snack in the afternoon | Cutting cheese with parsley | |
| Lunch | Chicken liver and oatmeal stew | |
| Thursday | Breakfast | Boiled eggs |
| Lunch | Oatmeal cake | |
| Lunch | Chicken legs | |
| Snack in the afternoon | Boat | |
| Lunch | The chicken fillets are filled with ham and cottage cheese | |
| Friday | Breakfast | Oatmeal oatmeal |
| Lunch | Cottage cheese | |
| Lunch | Fragrant chicken breast | |
| Snack in the afternoon | Turkey's slice | |
| Lunch | Milk Muffins | |
| Saturday | Breakfast | Syerniki |
| Lunch | Boat | |
| Lunch | Boiled chicken liver | |
| Snack in the afternoon | Boiled eggs | |
| Lunch | Hare | |
| On Sunday | Breakfast | Cottage cheese casserole |
| Lunch | A slice of cooked slices | |
| Lunch | Root | |
| Snack in the afternoon | Boat | |
| Lunch | Boiled fish, 200g cutting cheese |
Recipes for "Attack" phase
Oatmeal
- 1.5 tablespoons.tablespoons of oats;
- 1 chicken egg or 1 protein;
- 1.5 tablespoons.Grooved tablespoon of soft cottage or yogurt;
- Salt or sucriner to taste.
Mix all items thoroughly.Forms small cakes.Cook an anti -stick coated pan.
Duca cheesecakes
- 100 g grain cottage cheese;
- 1 egg;
- 2 tbsp.tablespoons of oats;
- 2 tbsp.Yogurt tablespoons;
- 1/2 teaspoon of bread powder;
- Vanillin, Sucrotror to taste.
Separate the protein blonde.Blow, yogurt, cutting cheese, dandruff, bread powder, mixture and a mixture of vanilla.Beat the protein with strong foam, enter the pastry carefully.Heat a ceiling with a teflon coated and blush the cheeses Rozi crust.
Chicken cuts
- 600 g fillet chicken breast;
- 1 Pod Chile Pepper;
- 2 tbsp.Soy sauce tablespoon;
- 2 Garlic clove;
- parsley greens;
- salt.
Wash the chicken fillet and chop thinly with a sharp knife.Grind garlic, add chopped meat.Clean Chile and cut.Add chopped meat, garlic, chili peppers, soy sauce and chopped parsley with the floor.Mix everything thoroughly.Wipe the heated frying pan with a paper towel with a drop of vegetable oil.Put the chicken chopped meat with a tablespoon, you blush for 3 minutes on all sides.
Cooked cod
- 500g of cod fillets;
- A package low -fat cutting cheese;
- 1 teaspoon mustard;
- 2 small bulbs;
- 1 lemon of juice;
- Black pepper and salt to taste.
Squeeze the water from lemon.Finely chop the onions, mix with lemon juice.Submit cottage cheese, mustard, peppers and salt.Cover the bread container or bowl of bread.Put the Cod fillet in the foil.Distribute cottage cheese-gorchic sauce on top.Cover the dish with a sheet, make the edges.Warm the oven to 180 ° C.Cook the junction for 25 minutes.
Fragrant chicken breast
- 1000 g nipple chicken fillets;
- 2 tbsp.Soy sauce tablespoon;
- 1 head of garlic;
- 1/2 package cottage cheese containing 0% fat;
- 1 teaspoon mustard;
- Pepper and salt to taste.
Wash the chicken nipple elephant's clump and dry.Make deep cuts in the meat.Clean the garlic.Divide each mixtee into three parts.Breasts back with garlic.Put the prepared filler in silicone form.Distribute soy sauce with meat.Stir in the salt with cottage cheese, pepper and mustard.Pour meat with the resulting mix.Put the oven in the oven, put it in a heated oven to 180 ° C.Cook for 30 minutes.Then increase the temperature to 220 ° C and prepare for another 10 minutes.
Chicken liver and oatmeal stew
- 500 g chicken liver;
- 2 tbsp.tablespoons of oats;
- 2 chicken eggs;
- 1/2 cup yogurt;
- Salt and spices to taste.
Wash offals, clean up the movies.Boil up softly (about 15 minutes).Cool.Pierce all items with a mixer with a blender.Move mixture into a refractory form, cook for 15 minutes in 180 ° C.
The chicken fillets are filled with ham and cottage cheese
- 1 chicken chicken chicken breast;
- 2 tbsp.Tablespoon of tomato paste;
- A package low -fat cutting cheese;
- 1 tbsp.Spoon of lemon water;
- 2 Garlic clove;
- 70 g of m Hami, which has up to 4% fat content;
- Salt and spices to taste.
Separate the matte bone, remove the skin.Cut and expand your fillets without reaching the edge, expand it as a book.Suitable for the fillet a bit, lemon with lemon juice and put it in the refrigerator for half an hour.Mix with the season with garlic, cutting cheese and tomato paste, salt and spice.Cut the lanes of ham.Lubricate the filet with incision cheese and then put the chopped ham.Turn the fillet into a roll, bend a culinary rope.Cook food for 30 minutes at temperatures 30 minutes, remove the rope from rolls before serving.
Ice cream in duca
- 300g soft cottage cheese or yogurt;
- 1 cup of milk;
- 20g gelatin;
- 1 teaspoon soluble coffee;
- Cinnamon and sugar-delight.
Gelatin half an hour in cold milk.Then heat the mixture into a water bath until gelatin is completely solved.Add Sucrotror, Cinnamon, Solved Coffee.Beat the cottage cheese or yogurt, interfere with the gelatin-coffee mixture.Beat again on the waist.Pour mass to silicone molds.Put it in the freezer.
Duca Mayonnaise
- 1 teaspoon mustard;
- 1 teaspoon olive oil;
- 2 yolks;
- 1 tbsp.Spoon of lemon water;
- 250 g low -fat soft cottage cheese;
- Sugar -Substitution and salt to taste.
Beat the yolks with a mixer or lighter, gradually add mustard, salt and sahzam.Beat, add cutting cheese, then add olive oil with a thin flow.Finally, add lemon juice.
"Cruise" scene: squirrel-cute alternative to achieve the perfect weight
The "cruise" stage is the most important stage in the diet of the duoula, the alternatives of protein-vegetable and purely protein.The main weight loss for this period is responsible.Pierre Ducan recommends following 1 BO and 1 CB ratio.
Week menu for "Alternative" phase
| Daytime | Eating | Coarse |
| Monday bo | Breakfast | Oatmeal dandruff and tuna paste cake |
| Lunch | Vegetable cut, cottage cheese | |
| Lunch | Turkey cuts, vegetable salad with yogurt dressing | |
| Snack in the afternoon | Tuna's own water, fresh cucumber | |
| Lunch | Filled zucchini | |
| Tuesday | Breakfast | Cottage cheese and chicken all cotap |
| Lunch | A piece of meat bread | |
| Lunch | Chicken soup with oat branch | |
| Snack in the afternoon | Hamper and Cottage Cheese Rolls | |
| Lunch | White fish | |
| Wednesday Bo | Breakfast | Ovarian-Glass, a piece of smoking salmon and vegetables cut |
| Lunch | Cucumber and shrimp, cucumber and shrimp | |
| Lunch | Calf hot | |
| Snack in the afternoon | Ham is wrapped from cottage cheese and vegetables | |
| Lunch | Pepper | |
| Chb Thursday | Breakfast | Omelet with tuna |
| Lunch | Boat | |
| Lunch | Fish soup | |
| Snack in the afternoon | Cottec cheese jelly | |
| Lunch | Turkey was cooked in Jorgurt | |
| Friday Bo | Breakfast | Chicken cupcakes, fresh cucumber |
| Lunch | Oatmeal | |
| Lunch | The beef of the beef, vegetables | |
| Snack in the afternoon | Listen to Salad Rolls with Cutting Cheese | |
| Lunch | Xuritsa jelly | |
| Saturday Chb | Breakfast | Wall hammer with soft cottage cheese and greens |
| Lunch | Cottage cheese casserole | |
| Lunch | Okroshka in Kefir without adding vegetables | |
| Snack in the afternoon | Boat | |
| Lunch | The cooked Dorada | |
| Bazab Bo | Breakfast | Oatmeal with liver paste at home |
| Lunch | Cottage cheese, corn starch and smoked chicken | |
| Lunch | Beets in Kefir | |
| Snack in the afternoon | Celery with a Jorgurt stuck from the root | |
| Lunch | Kurin Nuggets, Oaten Brandan, Cucumber and Tomato Salad |
Recipes for "Alternative" phase
Okroshka in Kefir
- 0.5 liter of skim kefir;
- 0.5 cups of mineral water;
- 2 low chicken chickens;
- 1 fresh cucumber;
- 2 boiled eggs;
- 4 radish;
- 1 teaspoon vinegar;
- parsley;
- Black pepper;
- salt.
Close the turp.Chicken ham, cucumber, eggs and greens were cut into cubes.Chop parsley.Fold in a suitable container, pour the mixture mixed with mineral water.Add peppers and vinegar, salt.
Chicken soup with oat branch
- 1 liter of water;
- 400g chicken fillets;
- 1 egg;
- 1.5 tablespoons.tablespoons of oats;
- 1 small bulb;
- A small group of green onions and dill;
- salt.
Cook the chicken movement for 20 minutes.Get out of the meat, cut into small cubes and put it again in the broth.Chop the beautiful and onion, pour into a pan with broth.Salt.Pour a raw egg in boiling broth.Cook for 5 minutes, add oatmeal dandruff and chopped dill.Remove the soup from the fire.
Fish soup
- 1 liter of water;
- 2 Tuna Bank with its own water;
- a small bunch of dill;
- Salt and bay leaves.
Boil water, salt.Close with tuna, knead the fish with a fork.Chop the onions fine.Place onions in boiling water, add the bay leaf.Cook for 3 minutes, then put a big fish.Cook for 5 minutes, add a finely chopped drew at the end.
Chicken barbecue acid in yogurt
- 500 g fillet chicken breast;
- 250 g of resistant of zero calorie;
- 1 teaspoon paprika;
- 1 teaspoon grated ginger root;
- 1 garlic steering;
- red pepper on the end of a blade;
- Salt to taste.
Cut the chicken movie into pieces of the same size.Poultry meat is marinated in a mixture of yogurt, salt and spice.Drive meat over wooden tumors in 3 hours.Cook till you are ready in Grill or oven.
Baked chicken hips
- Half of the skim cottage cheese;
- 3 chicken thighs (you can use the legs);
- 1 middle bulb;
- 50 g of parsley;
- half stripes;
- salt;
- Black pepper.
Remove the skin from your hips.Online and green onion, parsley are thin.Stir with cottage cheese, salt and pepper.Make deep cuts in the developed thighs.Fill the cuts with cottage cheese filling, cover the hips with the remains of a mixture and wrap with foil.Put the food into the oven, heat up to 200 ° C and cook for 45 minutes.
Xuritsa jelly
- 3 liters of water;
- 1 middle chicken;
- 30g gelatin;
- 2 eggs;
- 1 head onion head;
- 2 Bay Light Leaves;
- 2 Garlic clove;
- allspice;
- salt.
Remove the skin from chicken.Pour water and cook over low heat.Remove the foam.Add peeled onions, garlic, salt and pepper to the broth.Cook an hour, then add a laurel leaf, boil for 5 minutes and turn off the gas.Cool the chicken.Separate the meat from the bones and cut into small pieces.2 cups dilute gelatin in cold water.Heat and cool in the water bath after swelling.Boil the eggs.Cut clean, halfway and put it in a container, put the chicken on top.String 1.5 liters, mix with ready gelatin.Pour the broth hot and chicken meat.Put a bowl in a bowl in the refrigerator until it is completely strengthened.
"Consolidation" phase: fixing results
When you reach the perfect weight, there is a strong attraction to relax in laurels and return to previous food habits.But the time has not yet rested.The results obtained must be fixed to prevent return to the original body weight.
Carbohydrates and fatty products are added to the diet during the third stage of the diet.This means that in addition to proteins and vegetables, the fruit and berries are visible in the menu in the menu, in addition to the menu.
You can also eat pork, 2 slices or grain bread and 40 g of cheese per day.In addition, at this stage, 1 part of the 1st starch of Dukanovites and the first half of the "consolidation" is allowed to protect 1 part of 1 festival on the 1st day.And in the second half of this stage, the mark-kolanli product and 2 part of 2 festivities.
As Starch -Containg products, you can use pasta, grain, lentils, potatoes.It is necessary to leave 1 purely protein day a week to avoid conquering positions.
Week menu for "Connection" phase
| Daytime | Eating | Coarse |
| Monday | Breakfast | Oatmeal in the skim milk |
| Lunch | Cerebless and cheese sandwiches | |
| Lunch | Okroshka in Kefir | |
| Snack in the afternoon | Apple | |
| Lunch | Fish cuts and salad of fresh vegetables | |
| Tuesday | Breakfast | Sausage and porridge oatmeal at home |
| Lunch | Orange | |
| Lunch | Fish soup | |
| Snack in the afternoon | Boat | |
| Lunch | Chicken barbecue, grill vegetables | |
| Wednesday | Breakfast | Cottage cheese casserole |
| Lunch | Grapefruit | |
| Lunch | Baked beef with ginger | |
| Snack in the afternoon | Cottage cheese | |
| Lunch | Hot salad with chicken and green beans | |
| Chb Thursday | Breakfast | Omelet in the package |
| Lunch | Hamper and Cottage Cheese Rolls | |
| Lunch | Chicken soup with oat branch | |
| Snack in the afternoon | Textbook gel with cocoa | |
| Lunch | Cooked cod | |
| Friday | Breakfast | Oat Dandruff Pancake, Sucrotror Cut |
| Lunch | Chicken Cupcakes, Vegetable Slices | |
| Lunch | Mushroom soup | |
| Snack in the afternoon | Pear | |
| Lunch | Holiday dish | |
| Saturday | Breakfast | Compressed eggs, alcohol salmon, cut bread |
| Lunch | Cut by cheese muffins with ham | |
| Lunch | Kowle soup made of Cauliflower | |
| Snack in the afternoon | Berry Jeli | |
| Lunch | Baked pork, oatmeal cake cake | |
| On Sunday | Breakfast | Syerniki |
| Lunch | A cup of fresh berries | |
| Lunch | Borsch | |
| Snack in the afternoon | Protein cocktail | |
| Lunch | Carrier sauce, chicken with fresh vegetables |
Fourth Stage ─ Last weight stabilization
The majority of the trial of at least one diet, the weight increases after the limits are removed.Dinet Protocol Dr. Dukan will help keep a fine figure throughout his life.To do this, you need to give up the elevator or take a step at least 20 minutes a day.Also observe a purely protein nutrition a week.A protein day a week will protect all food disorders at level and weight growth.In addition, a lifelong should be consumed by 3 tablespoons of oats per day.This habit will help not exceed and improve health.
The positive and disadvantages of the duca diet
This can be said of one of the best high-prothes diets of the energy system.Advantages of Ducan diet:
- No need to count calories and draw parts;
- The feeling of hunger is not worried, the allowed products can be eaten, saturation;
- The weight is already stable and goes forever;
- The body's muscle weight is not lost.
But there are negative moments, these are:
- Natural meat and fish products are quite expensive;
- It is necessary to take a lot of time to prepare dishes;
- The duca diet increases the load of kidneys, shortness of breath, dry mouth, weakness, a unpleasant odor and constipation of the body.
Counter-contrastingations
Duca Diet is suitable for many, but not everyone.Contraindications in this power system:
- Young and old age;
- Pregnancy and breastfeeding;
- kidney pathologies;
- Diseases of the gastrointestinal tract;
- Diseases of the nervous system.
It is recommended to buy a suitable vitamin-mineral complex to minimize side effects from diet.
Duja's diet is not only a power system, but a detailed weight loss plan that allows you to see treasury numbers in the scales and protect a perfect form in lifetime.