The diet, developed by French nutritionist Pierre Dukan, is now very popular in France.Ducan's diet is quite simple, although strict, with the exact implementation of all rules, it is very effective.It is recommended for those who seek to lose 10 kg of weight exceeding and more.
The Ducan diet is of a low diet type and allows you to quickly lose weight without limiting the amount of food.At the same time, the protein content in a high diet provides the body with the necessary energy, and accurately loses weight due to fat deposits, not muscle tissue.
In addition, the Ducan system helps maintain the scope of life.
The advantages of the diet of Ducan
Unlimited amount of food;There is no distinction at the time of the day and the number of meals;The basis of the diet is natural products, making it safe;Ducan's diet, effective, even if your body has developed a continuous immunity of Muslims for different methods of weight loss;High dynamic level due to fast loss of kilograms: 3-5 kg can leave each week;The diet is suitable for those who like to eat delicious and evoke in the kitchen;You can observe it everywhere: at home, in the office, on a trip, in a cafe.
Disadvantages of Ducan's diet
In the early days, a feeling of fatigue, may generate fatigue - this is the action of Ketone's body to prevent appetite, production is stimulated by Ducan's diet;The menu contains an inadequate amount of vitamins and micro -tissue, so in a diet, it is necessary to perform the specialties of vitamins;To compensate for the lack of fat in the diet, it is necessary to use a small amount of vegetable fat when cooked;Those who do not like cooking, Ducan's diet may quickly get bored.
Diet phase of Ducan
Ducan's diet consists of 4 stages: attack attacks (starting), Cruise Cruise (alternating), repair, stability.The deadline for adhering to these stages depends on the amount of weight you want to reduce.
Each stage of the diet has its own characteristics, but there are some general rules: daily need to drink 1.5-2 liters of water without pure water;There are daily oats bran (at different stages, changing their quantity);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 - in each next time).
Stage 1: attack (start)
The menu of the first phase is protein (nutritional protein, PP).At this stage, the task of the diet is to start the division of fat tissue in the body.This process can be accompanied by discomfort, dry mouth, the appearance of a slight smell from the mouth.Such "side effects" show that the diet begins to take action.
Losing weight at the beginning stage can be 2-6 kg.The time of the starting phase is determined depending on the current excess weight at the beginning of the diet: 10-20 add kg-3-5 days;20-30 more kg-5-7 days;30 kg or more than 5-10 days.For more than 10 days, the observation of the Viking's attack period is unacceptable.
Sugar (but Sucrice can be used in the first stage), most types of meat (ducks, goose, rabbits, beef, pork, lamb, veal, lamb) are excluded.
The products are allowed (you can use them separately, you can mix): Turine of chicken and turkey without skin (boiled);Lean ham;Liver, kidney, tongue;Any fish (boiling, steam, grill);seafood;egg;Low -fat dairy products, no additional sugar and fruit, no more than 800 g.everyday.
Of traditional drinks, coffee, herbal and tea, and the diet shares are allowed.It is allowed to add vinegar, spices and spices, garlic and onions to food, with small amounts of salt.You can eat a little soaked cucumber, lemon (but do not add it to drinks).You can use mustard moderate.
Every day you also need to eat a table 1.5.Tablespoon of oatmeal bran.Compliance with this condition at all stages of the Dukan diet, which is important for the normal activity of the intestine and eliminates the fat of fat from the body.
Stage 2: Cruise Cruise (alternating)
Vegetables (raw, grilled or boiled, anytime and in quantity) added to products allowed at the beginning stage.However, in order to achieve results, it is important to observe the exact alternation of the product.
The time of this stage depends on your rapid level of achievement.The alternation of the protein and vegetable menu depends on the number of kilograms of kilograms: less than 10 kg: Protein (PP) - Protein + Vegetable (PL) 1 after 1 day or 3/3, 5/5 (the selected alternating diagram can be changed at any time);More than 10 kg: 5/5 days.
Vegetables allow: cucumber;tomato;radish;asparagus;spinach;Beans;cabbage;eggplant;celery;Zucchini;Sweet pepper;radish;Carrot.You can eat radish and carrots at every meal, you need to eat many different vegetables.Mushrooms can be added to vegetables.
You need 2 more tables to the daily menu.Tablespoon of oatmeal bran.
Do not use products containing starch: potatoes, rice, corn and other cereals, peas, beans, lentils, butter.
The menu of the second phase of the Ducan diet, can be diversified by adding spices (including acute pepper and adjiki), garlic, soaked cucumber, tomato sauce (1 spoon), gelatin, starch (1 tablespoon fat, cheese with fat content of not more than 6% (30 gno more than 8 pieces per day).
However, only two products per day can be consumed from these additives.Fish at this stage can be replaced with a natural fish musician without extra oil.You can use the -substitutes sugar when cooking soy sauce.
Stage 3: Consolidation
The task of the third phase is to return to the previous diet, without returning the lost kilograms.Time of the binding phase, depending on the weight loss diet in the diet: for each kilogram of loss - 10 days of repair.
For a daily menu, at the repair stage, all products of the first and second phase are appropriate;Fruit, except for cherry, grapes and bananas (partially);2 pieces of bread;40 gr.Adult cheese;2 times a week - Products with starch properties (pasta, potatoes, legumes, rice).
For daily menu, one additional 2.5 tables per day.Tablespoon of oatmeal bran.In addition, in the third phase of the Dukan diet, 2 times a week, 1 meal can be turned into a party of Muslims and buy everything you want.
Remember that these two days cannot be arranged in a row!1 day a week (the best Thursday) should be protein (PP).
Stage 4: Stable
The menu at this stage may include everything you want.Its goal is to stabilize the weight achieved.It is important to comply with 2 rules: Eat 3 pounds daily.Mat oat tablespoon;1 day a week maintains a pure protein diet (PP).The final stage of the Ducan diet does not imply other exceptions or limitations.Its compliance time is the rest of life.
Dessert from the book 350 ducan recipes
Tick
1-2 bags a non-hairy sweetener, 10 protein, leather paper, 1 teaspoon of lemon juice.
Defeat the squirrels with lemon juice to persistent foam, adding sweeteners.From a bag of confectionery, or with a spoon, placed on a piece of grill a partial part, baking at a temperature of 200 degrees.Some types of sweeteners can burn at such a temperature, if this happens, heating the furnace not higher than 180 degrees.
Chocolate
For the test of the Viking -2 -2 -tablespoon of oatmeal, a few cocoa (Russian labels or golden longan, or any other sugar), 200 g of ice cream cheese 0-2% fat, 4-5 protein, 1 suitable yolk.For a cream - 1 pack of cheese, a vanillin bag, a non -hairy sweetener.To decorate - you can bake according to the previous recipe for Mercingues.
To start, defeat the proteins and add cocoa, pour bran into it and knead the dough.Gradually, constantly interfering, we introduced cocoa, cheese, yolks.Some people prefer to add sweeteners to the dough, for example, stevia powder, while others cost a sweet cream and "jewelry".Pour the paste of the Viking people in a circle and bake at a temperature of about 180 degrees.Meanwhile, defeat Cottage cheese for cream with sweeteners and vanilla.The latter needs very little, otherwise the product can be bitter.Next, the cake should be cooled, and, or cut immediately into the somewhat cake and decorated with cheese and meringue cream, or cut in half, placed with cream and decorated with it from above.These formulas are suitable for "attack".If you, on the consolidation of Muslims or journeys, you can set out, for example, pumpkin jam to get a more interesting taste.
Pumpkin
1 kg of pumpkin, cinnamon, clove, double boiler, 1 lemon (juice).Cut the pumpkin as small as possible and cook in a double boiler.Grinding with a blender, adding lemon juice and spices, cinnamon to get soil.
Ugly foam pies
150 g of paintings, 2 tablespoons of oat bran, 4 protein, 2 yolks, baking powder or dough.Crush the yolk with cheese, beat protein, add bran, mix with cheese.You can salt a bit or add the spices you like.Last - Add cake.
Bake at 150 degrees about half an hour.If you want to make cakes is not op, it is better not to open the oven in this process.
Vanilla cream
A glass of milk separated milk, 20 g of regular monastery, 4 protein, 6 sucrone, 1 vanillin bag.Defeat the squirrels in a strong foam, you can slightly salt so that it doesn't fall.
By the way, you can add cocoa or cinnamon to them if you like the flavor of chocolate.Add a sucrotor at the end, break break, all lumps and bubbles are formed from it.Soak gelatin in warm water, heat milk, combine gelatin and continue stirring, add 3 sucrones there.Stir until gelatin is completely dissolved, but remove from heat.Turn on the mixer, and be careful, with a thin flow, pour milk with gelatin into the protein.Previously, it had to be cooled to a warm state so that the proteins did not curl.Add vanillin, mix.If there is cream, leave for 15 minutes in it, and then put it in the form and send it to the freezer, if there is no cream, just select flat forms, such as pyal and frozen.It takes about 3-4 hours to the final stage, depending on the power of the freezer.
Cakes and cakes on Ducan
Bump
150-200 g of pumpkin, 120 ml of milk, 2 tablespoons of dry milk (otherwise, any protein isolated, except for the fruit flavor, but then it does not use sweeteners, it is in the composition of the isolated fertilizer) soda, a little gash soda with lemon juice, a little clove, 4-5 protein, 150 g of cheese.
Boil pumpkin in water or steam until soft, then knead with a fork or turn into mashed potatoes with a blender.Defeat the squirrels, add cheese, milk, beat, pour bran, mix, add sweeteners and milk powder, then puree purees, beat, and finally we put soda at the end.The right kitchens are the best in a special plan, which can be completely rotated by lifting by hand.Use at least olive oil to lubricate mold and cook on medium heat.Clove can be added to the water before cooking pumpkin, or you can grind in a mortar, mix with cinnamon and pour into the dough before baking.
Relice pancakes
2 Zucchini-Tsukini, 1 red onion, 2 tablespoons of dried milk, a little olive oil, any spice for vegetables are mixed, you can only have salt, 1 egg, a pair of protein.
Zucchini, along with the onions of three on squeezing, beat dry milk with eggs, mix.We put the dough on a grilled sheet covered with leather paper with a tablespoon, baked at a temperature of 180 degrees until cooked.The cake for any stage of the diet 2 tablespoons of oatmeal branches in the water, add 1-2 eggs, beat and quickly fry in a hot pan or in a pancake.You can serve such cakes with salmon, salmon or normal cheese, some flavor.
Cabbage
1 kg of cauliflower, 1 cup of bran, 1 cup kefir, 3 eggs, a little soda, 1 light bulb, 2-3 tablespoons of dry milk.
Boil cabbage until soft, drain, cut vegetables with a blender.Take the light bulb and connect with cabbage, cut with kefir, beat eggs, mix bran, kefir, eggs, cabbage, salt and salt and leave for 10 minutes in a bowl.Then add soda and dry milk, mix well, grill in a hot pan, pour 1-2 spoons once on it.
You can bake the pancakes in the oven, in this case, the baked sheet is not as water as oil, but covered with leather paper or grilled paper.
Syrniki
1 teaspoon cocoa, 1 cup of low yogurt without filler, sucrotor powder, a pack of cheese, 4 protein, 1 egg, 2 tablespoons of bran, vanillin.
From cheese, protein, eggs and oatmeal soaked in water, we make cheese dough, quickly fry on both sides in the teflon pan, transferred into a baked sheet, covered with skin to bake and ready for about 10 minutes.Mix yogurt with Ca high and sucrotor, serving cheese cakes with a sauce.