The regime, developed by the French nutritionist Pierre Dukan, is very popular today in France.Ducan's diet is quite simple, although strict, with the exact implementation of all the rules, it is very effective.It is recommended for those who seek to lose 10 kg of excess weight and more.
The Ducan diet belongs to the category of low carb plans and allows you to quickly lose weight without restriction on the amount of food.At the same time, the high content of proteins in the diet offers the body the necessary energy, and weight loss goes precisely due to fat deposits and not muscle tissue.
In addition, the Ducan system helps maintain the range over life.
The advantages of Ducan's diet
Unlimited quantity of food;There is no distinction at the time of the day and the number of meals;The diet is the natural products, which makes it sure;Ducan's diet is effective, even if your body has already developed persistent "immunity" at different weight loss methods;A high level of motivation due to the rapid loss of kilograms: 3-5 kg can leave every week;The diet is suitable for those who like to eat deliciously and who evoke in the kitchen;You can observe it everywhere: at home, at the office, during a trip, in a cafe.
Decan diet disadvantages
At the beginning, a feeling of fatigue, increased fatigue can occur - this is how the action of ketone bodies which suppresses appetite, whose production is stimulated by Ducan's diet;The menu contains an insufficient quantity of vitamins and micro-elements, therefore during the diet, it is necessary to take compensated vitamin-mineral complexes;To compensate for a fat deficiency in the power supply, it is necessary to use a small amount of vegetable fats when cooking;Those who don't like cooking, Ducan's diet can be bored quickly.
Ducan diet stages
Ducan's diet includes 4 steps: "attack" (start -up), "cruise" (alternation), fixation, stabilization.The deadline for compliance with these steps depends on the number of kilograms of weight you want to lose.
Each phase of the diet has its own characteristics, but there are a number of general rules: daily it is necessary to drink 1.5 to 2 liters of non -carbon pure water;There is an oat sound daily (at different stages, their number changes);The diet must be combined with light physical education and walks in the air (at least 20 minutes in the first phase, at least 30 minutes - in each follow -up).
Step 1: Attack (start -up)
The first step menu is the protein (Protein Nutrition, PP).At this stage, the diet task is to launch the splitting of adipose tissue in the body.This process can be accompanied by discomfort, dry mouth, the appearance of a slight smell of the mouth.Such "side effects" suggest that the diet began to act.
Weight loss at the starting stage can be 2 to 6 kg.The duration of the starting stage is determined according to excess weight existing at the start of the diet: 10-20 additional days KG-3-5;20-30 kg-5-7 additional days;30 kg additional or more than 5-10 days.For more than 10 days, the observation of the "attack" phase is unacceptable.
Sugar (but sugar can be used in the first stage), most varieties of meat (duck, goose, rabbit, beef, pork, lamb, calf, lamb) are excluded.
Authorized products (you can use them separately, you can mix): the skin -free chicken and turkey turrets (boiled);lean ham;calf liver, kidneys, tongue;any fish (boiled, steam, grill);sea fruit;eggs;Low -fat dairy products, without adding sugar and fruit, no more than 800 g.per day.
Drinks, coffee, tea based on plants and traditional and diet issues are allowed.It is allowed to add vinegar, seasonings and spices, garlic and onions to food, in small amounts of salt.You can eat a little marinated cucumbers, lemon (but do not add it to drinks).You can use mustard moderately.
Every day, you should also eat a 1.5 table.tablespoons of oat sound.Respect for this condition at all stages of the Dukan diet is important for the normal functioning of the intestine and the elimination of fat fats from the body.
Step 2: "Cruise" (alternation)
Vegetables (raw, baked or boiled, at any time and in any quantity) are added to the products authorized at the starting stage.However, to obtain the result, it is important to observe the correct alternation of products.
The duration of this step depends on the speed with which the desired weight is reached by you.The alternation of the protein and vegetable menu depends on the number of kilograms discharged: less than 10 kg: proteins (pp) - proteins + vegetables (PL) 1 after 1 day or 3/3, 5/5 (the selected alternation diagram can be modified at any time);Over 10 kg: 5/5 days.
Authorized vegetables: cucumbers;tomatoes;radish;asparagus;spinach;Patch Beans;cabbage;eggplant;celery;zucchini;sweet pepper;beet;carrot.You cannot eat beets and carrots with each meal, you should eat various vegetables.Mushrooms can be added to vegetables.
You must add 2 tables to the menu daily.tablespoons of oat sound.
Do not use products containing starch: potatoes, rice, corn and other cereals, peas, beans, lentils, lawyers.
The menu of the second stage of the ducan diet can be diversified by the addition of spices (including acute and adjiki pepper), garlic, marinated cucumbers, ketchup (1 tablespoon), gelatin, starch (1 tablespoon), low fat, cheese with greasy content no longer 6% (30 g.)tablespoons).Cream with low power (1 teaspoon), low -fat cocoa (1 teaspoon, tofu, superimi (crab sticks, no more than 8 pc per day).
However, only two products a day can be consumed of these additives.Fish at this stage can be replaced by the natural fish transporatory without adding oil.You can use sugar stay when cooking soy sauce.
Step 3: Consolidation
The task of the third stage is to return to the previous regime, without returning the lost kilograms.The duration of the fixing phase depends on the drop in the diet during the diet: for each lost kg - 10 days of fixing.
For a daily menu, at the fixing stage, all products from the first and second steps are suitable;Fruits, with the exception of cherries, grapes and bananas (a part every day);2 pieces of bread;40 gr.mature cheese;2 times a week - products containing starch (pasta, potatoes, legumes, rice).
On the daily menu, it is necessary to add a table 2.5 per day.tablespoons of oat sound.In addition, in the third phase of the Dukan diet 2 times a week, 1 meal can be transformed into a "party" and offer whatever you want.
Keep in mind that these two days cannot be organized in a row!1 day per week (the best Thursday) should be protein (pp).
Step 4: Stabilization
The menu at this stage can include anything you want.Its objective is to stabilize the weight achieved.It is important to observe 2 rules: eat 3 tables per day.tablespoons of oatmeal sound;1 day per week, maintain a pure protein diet (pp).The final phase of Ducan's diet does not imply other exceptions or restrictions.The duration of his respect is the rest of life.
Book desserts 350 Ducan Diet recipes
Marking
1-2 bags of a hairless sweetener, 10 proteins, parchment, 1 teaspoon of lemon juice.
Beat the squirrels with lemon juice to a persistent foam, add the sweetener.From a confectionery bag, or with a spoon, put a baking sheet part of the meringue, cook at a temperature of 200 degrees.Certain types of sweeteners can burn at such a temperature, if this happens, heat the oven not more than 180 degrees.
Chocolate cakes
For the "test" -2 tablespoon of oats, a little cocoa ("Russian" or "gold label", or any other type of sugar), 200 g of creamy chalet cheese 0 to 2% fat, 4 to 5 proteins, 1 yellow is suitable.For a cream - 1 packet of cottage cheese, a bag of vanillin, a sweetener without hairs.For decoration - You can cook according to the previous recipe for meringues.
To start, beat the proteins and add cocoa, pour the sound in there and knead the dough.Little by little, without ceasing to interfere, we introduce cocoa, cottage cheese, yellow.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 round shape and cook at a temperature of about 180 degrees.Meanwhile, beat the cottage cheese for the cream with a sweetener and a vanilla.The latter needs very little, otherwise the product can be bitter.Then the cake should be cooled and, or immediately cut into portioned cakes and decorated with cottage cheese cream and meringue, or cut in half, sleeping with cream and decorated with it.These recipes are suitable for "Attack".If you, on "consolidation" or "cruise", you can expose, for example, pumpkin jam to have an even more interesting taste.
Pumpkin jam
1 kg of pumpkin, cinnamon, cloves, double boiler, 1 lemon (juice).Cut the pumpkin as smaller as possible and cook in a double boiler.Growing with a mixer, adding lemon juice and spices, cinnamon to take ground.
Ugly muffins
150 g of cottage cheese, 2 tablespoons of oat sound, 4 proteins, 2 yolks, baking powder or bakery powder.Growing the yolks with cottage cheese, beat the proteins, add the sound, mix with cottage cheese.You can salt a little or add the spices you like.At the end - add bakery powder.
Cook at 150 degrees for about half an hour.If you want cooking to be "op", it is better not to open the oven in the process.
Vanilla ice cream
A glass of skimmed milk, 20 g of convent usually, 4 proteins, 6 sacrone tablets, 1 bag of vanillin.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 if you prefer a taste of chocolate.Add a SUCROTOR at the end, "break" all the pieces and bubbles formed from it.Soak the gelatin in lukewarm water, heat the milk, combine the gelatin and continue to stir, add 3 tablets of sugar.Stir until the gelatin is completely dissolved, but remove from the heat.Light the mixer again and carefully, with a thin flow, pour milk with protein gelatin.Previously, it must be cooled to a slightly hot state so that the proteins do not curl.Add vanillin, mix.If there is ice cream, leave it for 15 minutes, then put it according to the forms and send it to the freezer, if there is no ice cream, simply choose more flat shapes, such as a pys and gel.It takes approximately 3 to 4 hours in the last step, depending on the power of the freezer.
Pancakes and pancakes on Ducan
Pumpkin pancakes
150-200 g of pumpkin, 120 ml of milk, 2 tablespoons of dry degree milk (otherwise, protein isolates, with the exception of fruit tastes, but do not take the sweetener, it is already in the composition of the isolates), 2-3 tablespoons of branch maintenance with lemon juice, a little cloves, 4 to 5cottage cheese.
Boil the pumpkin in water or steam until it is soft, then knead with a fork or transform into potato puree with a mixer.Beat the squirrels, add cottage cheese, milk, beat again, pour the sound, mix, add the sweetener and milk powder, then pumpkin puree, beat again and at the end, we put soda at the end.Potel pancakes are the best in a special pancake, which can be turned entirely by lifting by the handle.Use a minimum of olive oil to lubricate the mold and cook over medium heat.Clove nails can be added to the water before cooking the pumpkin, or you can wet in a mortar, mix with cinnamon and pour into the dough before cooking.
Loose pancakes
2 zucchini-tsuki, 1 red onion, 2 tablespoons of dry degree milk, a little olive oil, all the seasonings for the vegetables are mixed, you can simply salt, 1 egg, a pair of protein.
The zucchini with the onion of three on the grater, beat the dry milk with the eggs, mix.We place the dough on a baking sheet covered with a parchment with a tablespoon, cook at a temperature of 180 degrees until they are cooked.Pancakes for any stage of the diet 2 tablespoons of branch of oatmeal in the water, add 1-2 eggs, beat and fry quickly in a hot pan or in the pancake.You can serve as such pancakes with salmon, trout or ordinary cottage cheese, a little flavored Sucrotor.
Cabbage pancakes
1 kg of cauliflower, 1 cup of sound, 1 cup of kefir, 3 eggs, a little soda, 1 bulb, 2-3 tablespoons of dry milk.
Boil the cabbage until soft, drain the water, chop the vegetable with a mixer.Grate the bulb on a grater and connect with cabbage, pour the cut with kefir, beat the eggs, mix the sound, kefir, eggs, cabbage puree, slightly salt and leave for 10 minutes in a bowl.Then add soda and dry degree milk, mix well, cook in a hot pan, pour 1-2 tablespoons once.
You can cook the pancakes in the oven, in this case, the baking sheet does not stop with oil, but be covered with parchment or parchment paper.
Syrniki
1 teaspoon of cocoa, 1 cup of low fat yogurt without loads, powdered permit, cottage cheese packet, 4 proteins, 1 egg, 2 tablespoons of sound, vanillin.
Cottage cheese, proteins, eggs and oat flour dipped in the water, we make dough for cheese cakes, fried quickly on both sides in a pan in teflon, transfer to a baking sheet, covered with parchment for cooking and bring preparation for about 10 minutes.Mix the yogurt with cocoa and melder, serve cheese cakes with the resulting sauce.