More than 35 years ago, the French therapist Pierre Ducan developed an authorial system of power that helps to lose weight quickly.Over the years, the diet has gained well -desired popularity in France and around the world.
The basic principles of diet Ducan
Ducan's diet is a successful symbiosis of a scientific approach and practical experience, adapted, taking into account the urgent needs and psychology of people with excess weight.Weight loss occurs due to the exclusion of fats and fast carbohydrates.At the same time, the proteins that make up the base of the diet are not completely absorbed by the body.This power system is easily adapted to the needs and way of life of a particular person.To all who decided to lose weight quickly and forever, Pierre Ducan strongly advises:
- Eat mainly low protein products.
- Drink at least 1.5 liters of fluid a day.
- Regularly taken oatmeal from food.
- Eat according to a scheme that includes 4 stages: Attack, Alternation, Consolidation and Stabilization.
- Get used to exercise, at least for at least 20 minutes of walking a day.
According to Pierre Ducan, 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.Low fat protein sources are recommended:
- beef;
- veal;
- offal;
- rabbit meat;
- Fat and slender varieties (including smoked and preserved in their own juice);
- seafood and crabs;
- Chicken and turkey without skin;
- Egg and serum protein;
- low -fat dairy products;
- Put a ham with a fat content of 2 to 4 %;
- Chicken and quail eggs.
Many hardly decide to switch to protein nutrition, and are properly afraid of possible health problems.However, the side effects of Ducan's diet can be successfully avoided if you drink enough fluid: at least 1.5 liters per day.This includes not only simple and mineral water, but also coffee, green and black tea, Qikoria drink, herbal decoction and Coji fruits compote.As well as a dietary bet and Pepsi.
The oight bran is a shell of grain, previously the product was considered almost useless.But the French therapist managed to use the properties of oat bran in favor of weight loss.Now this is an indispensable component of Dukan's diet.This product fills in the lack of rough fiber and reduces the amount of nutrients absorbed by food.Oats Bran:
- Make a feeling of satiety;
- cholesterol binding;
- contribute to a decrease in blood pressure and blood sugar;
- slowing the absorption of fast carbohydrates;
- Clean the body of toxins;
- Normalization of digestion.
In addition, the earth's crust is transformed into a low -calorie substitute for usual bread and mess.Oat bran, depending on the stage of the diet, are used in an amount of 1.5 to 3 tbsp.You can eat bran, drink water, mix with yogurt, use as an ingredient for cakes or Ducan baking.
Dyukan Diet: Allowed and Prohibited Products
In order to lose weight in this power system, it is necessary to exclude fat products and the main sources of carbohydrates from the diet.This:
- oily varieties of meat;
- Goose and duck meat;
- oil;
- dairy products with a fat content of over 1.5 %;
- cereals and legumes;
- bread and sweets;
- fruits and nuts;
- Honey, sugar and confectionery.
If Ducan's diet seems to offer an extremely scarce menu, then this is not.Depending on the scene, the following products can be consumed in almost unlimited quantities:
| Animal | Beef without fat layer, veal, turkey, chicken meat, rabbit, basket, lean ham and turkey, eggs, quarants, eggs and serum protein |
| Sources of vegetable protein | Mushrooms and Shiraki's noodles |
| Fish and seafood | Fever, Poland, Crabs, squid, mussels, shrimp, crab sticks, sea perch, tilapia, picks, heck, mackerel, herring, salmon, tuna |
| Vegetables | Broccoli, colored and white cabbage, eggplant, zucchini, dill, parsley, arugula, cauldron, tomatoes, black pepper, celery, green beans, cucumbers, spinach, leaf salad.Beetroot, artichoke of Jerusalem and carrots - only in the morning. |
| Dairy products with fat content 0 % | Cottage cheese, milk, yogurt, yogurt without adding sugar, melt cheese |
With the "attack" and all the subsequent stages, the meat, fish and eggs can be cooked, roasted and fried without adding butter.Vegetables with low starch should be consumed raw, stewed or stewed.
Ducan's dining algorithm provides an impressive list of authorized supplements.This helps to diversify the menu and thus protect yourself from breakdowns.If you use them, you can feel like a prominent cook, cook delightful dishes and easily lose weight.
So, what supplements are allowed in Ducan's diet?This:
- SUCRONE with zero calorie content;
- oat bran;
- wheat and rye bran - no more than 1 tablespoon per day;
- scents and essences;
- skim milk;
- cocoa with a fat content of not more than 2 %;
- mustard and soy sauce without sugar in the composition;
- corn starch (within 20 g);
- tomato paste;
- herbs and spices;
- Balsamic vinegar;
- gelatin;
- sesame, chia and flaxseed;
- ginger root;
- Gherkins, lemon and onions;
- Vegetable oils, starting from the "alternation" scene;
- Yoghurt without sugar with pieces of fruit - up to 2 jars a day;
- Gerdja fruits.Allowed by the Attack phase.
It's time to proceed with the attack, enjoy the cruise or reap the fruits of labor: depends on the plan of the offensive for excess weight
The Ducan diet consists of four phases or stages with a particular set of products and duration, which must be calculated individually.
| Stages | What products can be consumed | Duration, day | Weight loss, kg |
| "Attack" | Only proteins.Carbohydrates are completely excluded.During the "attack" 1.5 tbsp.is included in the daily diet.l.oats | From 2 to 10 | 3 to 15 |
| "Alternation" ("cruise") | Alternation of pure protein (Cho) and days that can be vegetative (BO).Protein products and gender vegetables are acceptable, plus 2 tablespoons L. L.oats | To the correct weight | From 1 per week |
| "Consolidation" ("Consolidation") | The diet consists of protein products and vegetables.Add one part of the fruit a day, 2 slices of bran or cereal bread, 40 grams of cheese.You also need to monitor 1 pure protein day a week and take 2 pp. L. L.Oats.You can arrange a 2 festive lunch or dinner per week | Calculated by formula: 10 x for the number of pounds lost | |
| "Stabilization" | You can eat carbohydrates 6 times a week.Every day it is necessary to use oat bran at the amount of 3 tablespoons.Observe 1 pure protein day a week. | All life |
Attack phase: Duration and menu per week
Attack is a stage with quite difficult restrictions.But this period is easy to pass, because at the beginning of the Dukanovite path, high motivation for weight loss.In addition, this phase does not last long.The duration of the "attack" depends on the number of pounds you plan to reset:
- up to 5 kg - 1 day enough "Attack";
- up to 10 kg - no more than 3 days;
- from 10 to 20 kg - 5 days;
- More than 20 kg - from 7 to 10 days.
Significant weight loss in the "attack" stimulates a person and further adheres to the selected power system.
Attack phase: menu for one week
| Day | Meal | Meal |
| Monday | Breakfast | Cottage cheese, tea |
| Lunch | A few slices of Turkey | |
| Dinner | Beef steak | |
| Afternoon breakfast | Boiled eggs with mayonnaise | |
| Dinner | Grilled fish, yogurt from 200g | |
| Tuesday | Breakfast | Oat bran cake, ham from Turkey |
| Lunch | Yogurt | |
| Dinner | Chicken cutlets | |
| Afternoon breakfast | Dukan's ice cream | |
| Dinner | Rabbit | |
| Wednesday | Breakfast | Yogurt, coffee |
| Lunch | Boiled eggs with mayonnaise | |
| Dinner | Baked fever | |
| Afternoon breakfast | Parsley | |
| Dinner | Chicken liver and oat bran | |
| Thursday | Breakfast | Cooked eggs |
| Lunch | Oatmeal cake | |
| Dinner | Chicken legs | |
| Afternoon breakfast | Yogurt | |
| Dinner | Chicken fillet stuffed with ham and cottage cheese | |
| Friday | Breakfast | Oatmeal oatmeal with yogurt |
| Lunch | Cottage cheese | |
| Dinner | Aromatic chicken breast | |
| Afternoon breakfast | Turkish | |
| Dinner | Milk buns | |
| Saturday | Breakfast | Orphan |
| Lunch | Yogurt | |
| Dinner | Cooked chicken liver | |
| Afternoon breakfast | Cooked eggs | |
| Dinner | Rabbit | |
| Sunday | Breakfast | Cottage cheese cheese casserole |
| Lunch | Baked turkey | |
| Dinner | Curin Sul | |
| Afternoon breakfast | Yogurt | |
| Dinner | Boiled fish, 200 g cottage cheese |
Recipes for the "Attack" phase
Oatmeal
- 1.5 Tbsp.tablespoons of oat bran;
- 1 chicken egg or 1 protein;
- 1.5 Tbsp.tablespoons of soft cottage cheese or yogurt;
- Salt or suurer to taste.
Mix all the ingredients thoroughly.They form small cakes.Bake in a finger pan.
Dukan Cheesex
- 100 g of grainy cottage cheese;
- 1 egg;
- 2 Tbsp.tablespoons of oat bran;
- 2 Tbsp.tablespoons yogurt;
- 1/2 teaspoon baking powder;
- Vanillin, sucrose to taste.
Separate the protein from the yolk.Yellow, yogurt, cottage cheese cheese, bran, baking powder, a mixture of suurer and vanillin.Beat the protein to a strong foam, carefully place it in the dough.Preheat a Teflon pan and fry the cheesecakes to pink bark.
Chicken cutlets
- 600 g of chicken breast on fillet;
- 1 Pod Chili Pepper;
- 2 Tbsp.tablespoons soy sauce;
- 2 cloves of garlic;
- Green parsley;
- Salt.
Rinse the chicken fillet and cut finely with a sharp knife.Grind the garlic, add to the mince.Peel chili and cut.Season the mince of mince with salt, add garlic, chilli pepper, soy sauce and chopped parsley.Mix everything thoroughly.Wipe the heated pan with a paper towel with a drop of vegetable oil.Put the chicken with a tablespoon, fry for 3 minutes on each side.
Baked fever
- 500 g of fever fillet;
- Package with low fat cheese;
- 1 teaspoon mustard;
- 2 small bulbs;
- Juice 1 lemon;
- Black pepper and salt to taste.
Squeeze the lemon juice.Finely cut the onion, mix with lemon juice.Enter cottage cheese cheese, mustard, pepper and salt in the mixture.Cover the baking sheet or a baking dish.Place the fever fillet on the foil layer.Spread sauce from dizziness on the gorchik on top.Cover the dish with a sheet of foil, secure the edges.Preheat the oven to 180 ° C. Cook the dish for 25 minutes.
Aromatic chicken breast
- 1000 g of breast chicken fillet;
- 2 Tbsp.tablespoons soy sauce;
- 1 garlic head;
- 1/2 pack of cottage cheese with fat content 0 %;
- 1 teaspoon 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.Back the chest with garlic.Put the prepared fillet in silicone form.Spread the soy sauce from meat.Curd salt, stir with black pepper and mustard.Pour the meat with the resulting mixture.Put the shape in the oven, preheated to 180 ° C. Cook for 30 minutes.Then increase the temperature to 220 ° C and cook for another 10 minutes.
Chicken liver and oat bran
- 500 g chicken liver;
- 2 Tbsp.tablespoons of oat bran;
- 2 chicken eggs;
- 1/2 cups of yogurt;
- Salt and spices to taste.
Wash the quarant, clean of movies.Cook until soft (about 15 minutes).Cool.Drill all ingredients with a blender until smooth.Transfer the mixture to a refractory form, bake for 15 minutes at 180 ° C
Chicken fillet stuffed with ham and cottage cheese
- 1 chicken breast of a large chicken;
- 2 Tbsp.tablespoons tomato paste;
- Package with low fat cheese;
- 1 tbsp.spoon lemon juice;
- 2 cloves of garlic;
- 70 g HAM with fat content up to 4 %;
- Salt and spices to taste.
Separate the breast from the bone, remove the skin.Cut the fillet without reaching the edge and expanding as a book.Put the fillet a little, spread with lemon juice and place in the refrigerator for half an hour.Grind garlic, mix with cottage cheese and tomato paste, season with salt and spices.Cut the hambells.Lubricate the fillet with cottage cheese and then put the sliced ham.Turn the fillet into a roll, turning a culinary thread.Bake the dish for 30 minutes at 200 ° C, remove the thread from the rolls before serving.
Dukan's ice cream
- 300 g of soft cottage cheese or yogurt;
- 1 glass of milk;
- 20 g gelatin;
- 1 teaspoon instant coffee;
- Cinnamon and sugar -a taster.
Dip gelatin in cold milk for half an hour.Then heat the mixture in a water bath until the gelatin is completely dissolved.Add the sugary, cinnamon, instant coffee.Beat cottage cheese or yogurt, interferes with the mixture of gelatin-coffee.Win again to get rid of.Pour the table into silicone shapes.Put in the freezer.
Dukan mayonnaise
- 1 teaspoon mustard;
- 1 teaspoon of olive oil;
- 2 yolks;
- 1 tbsp.spoon lemon juice;
- 250 g low -fat soft cottage cheese;
- Sugar -a deputy and salt to taste.
Beat the yolks with a mixer or beat, gradually add mustard, salt and sahazam.Beating, add the cottage cheese, then enter the olive oil with a thin stream.Finally, add lemon juice.
Stage "Cruise": Alternating squirrels to achieve perfect weight
The Cruise Phase is the most important stage in Dukan's diet, consists in alternating protein vegetative and purely protein days.It is during this period that the main weight loss is responsible.Pierre Dukan recommends holding on to the 1 BO and 1 CB ratio.
Weekly menu for the "alternation" phase
| Day | Meal | Meal |
| Monday Bo | Breakfast | Oat bran cake and tuna paste |
| Lunch | Vegetable cut, cottage cheese | |
| Dinner | Turkey cutlets, vegetable salad with yogurt dressing | |
| Afternoon breakfast | Tuna in your own juice, fresh cucumber | |
| Dinner | Stuffed zucchini | |
| Tuesday CHB | Breakfast | Crack of cottage cheese and chicken ham |
| Lunch | Bread | |
| Dinner | Chicken soup with oats | |
| Afternoon breakfast | Obstacles and cottage cheese cheese rollers | |
| Dinner | Whitefish | |
| Wednesday Bo | Breakfast | Ovarian glazing, a piece of smoked salmon and a vegetable incision |
| Lunch | A roll of cucumbers, cottage cheese and shrimp | |
| Dinner | The calf is hot | |
| Afternoon breakfast | Packs of ham, cottage cheese and vegetables | |
| Dinner | Stuffed pepper | |
| Thursday chb | Breakfast | Tuna |
| Lunch | Yogurt | |
| Dinner | Fish soup | |
| Afternoon breakfast | Jelly cheese | |
| Dinner | Turkey, suffocated in a young man | |
| Friday Bo | Breakfast | Chicken cupcakes, fresh cucumber |
| Lunch | Oatmeal | |
| Dinner | Stewed beef, stew of vegetables | |
| Afternoon breakfast | Listen to salad rolls with cottage cheese | |
| Dinner | Khuritsa jelly | |
| Saturday Chb | Breakfast | Wall ham with soft cottage cheese cheese and greenery |
| Lunch | Cottage cheese cheese casserole | |
| Dinner | Okroshka on kefir without adding vegetables | |
| Afternoon breakfast | Yogurt | |
| Dinner | Baked Dorada | |
| Sunday Bo | Breakfast | Oatmeal cake with homemade liver paste |
| Lunch | Cottage cheese muffins, corn starch and smoked chicken | |
| Dinner | Beet | |
| Afternoon breakfast | Celery sticks stem with sauce based on young products | |
| Dinner | Kurin Nuggets in Panning from oat bran, cucumber and tomato salad |
Recipes for the "alternation" phase
Saucer
- 0.5 liters of Slim Kefir;
- 0.5 cups of mineral water;
- 2 pieces of chicken with low fat ham;
- 1 fresh cucumber;
- 2 boiled eggs;
- 4 radishes;
- 1 teaspoon vinegar;
- parsley;
- black pepper;
- Salt.
Grind the radish.Chicken ham, cucumber, eggs and green, diced.Cut parsley.Fold the ingredients in a suitable container, pour yogurt mixed with mineral water.Add black pepper and vinegar, salt.
Chicken soup with oats
- 1 liter of water;
- 400 g of chicken fillet;
- 1 egg;
- 1.5 Tbsp.tablespoons of oat bran;
- 1 small bulb;
- a small bundle of green onions and dill;
- Salt.
Cook chicken fillet for 20 minutes.Remove the meat, cut into small cubes and place it back in the broth.Cut into green and onion, pour in a frying pan with broth.Salt.Pour a raw egg into boiling broth.Cook for 5 minutes, add oat bran and sliced dill.Remove the soup from the heat.
Fish soup
- 1 liter of water;
- 2 tuna banks in your own juice;
- a small bunch of dill;
- Salt and bay leaf.
Boil water, salt.Open the jars with tuna, knead the fish with a fork.Cut the onion.Put the onion in boiling water, add the bay leaf.Cook for 3 minutes, then put a big fish.Cook for 5 minutes, at the end add finely chopped dill.
Chicken barbecue marinated in yogurt
- 500 g of chicken breast on fillet;
- 250 g of yogurt with zero calorie content;
- 1 teaspoon red pepper;
- 1 teaspoon grated ginger root;
- 1 clove of garlic;
- Red pepper on top of a knife;
- Salt to taste.
Cut the chicken fillet into pieces of the same size.The poultry meat is marinated in a mixture of yogurt, salt and spices.After 3 hours, thread the meat into wooden skewers.Grill or in the oven until ready.
Baked chicken hips
- Half -lesions of skimmed cottage cheese;
- 3 chicken hips (you can also use your feet);
- 1 medium bulb;
- 50 g of parsley;
- half a tape;
- salt;
- Black pepper.
Remove the skin from your hips.Online and green onions, parsley fine.Mix with cottage cheese, salt and pepper.In prepared hips, make deep cuts.Fill the cuts with cottage cheese, cover the hips with residues from the mixture and wrap them in foil.Put the dish in the oven, heated to 200 ° C and bake for 45 minutes.
Khuritsa jelly
- 3 liters of water;
- 1 medium chicken;
- 30 g gelatin;
- 2 eggs;
- 1 head per onion;
- 2 bay leaves;
- 2 cloves of garlic;
- amlspice;
- Salt.
Remove the skin from the chicken.Pour water and cook over low heat.Remove the foam.Add the onion, garlic, salt and pepper to the broth.Cook for an hour, then add the bay leaf, let it boil for 5 minutes and turn off the gas.Cool the chicken.Separate the meat from the bones and cut into small pieces.Dilute gelatin in 2 cups of cold water.After swelling, heat in a water bath and cool.Boil eggs.Peel, cut into halves and place in a container, put chicken on top.Strain 1.5 liters, mix with prepared gelatin.Heat the broth without boiling and pour chicken.Place a container with a dish in the refrigerator until it is completely harden.
Phase "Consolidation": Fixing the results obtained
When the perfect weight is reached, there is a strong temptation to rest on the laurels and return to previous eating habits.But the time has not yet come to relax.The results achieved must be fixed to prevent feedback to the original body weight.
Carbohydrates and fatty products are added to the third stage of the diet to the diet.This means that in addition to proteins and vegetables, fruits and fruits appear in the menu in the amount of one part (except bananas, cherries and grapes).
You can also eat pork, 2 slices of bran or cereal bread and 40 g cheese a day.In addition, at this stage of Dukanovites is left to pamper with 1 serving of starch and 1 holiday food a week during the first half of the "consolidation".And 2 servings containing starch and 2 holiday meals a 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 conquered positions, it is necessary to leave 1 pure protein day a week.
Weekly menu for the "Consolidation" phase
| Day | Meal | Meal |
| Monday | Breakfast | Oatmeal with bran in skimmed milk |
| Lunch | Brain sandwich and cheese | |
| Dinner | Saucer | |
| Afternoon breakfast | Apple | |
| Dinner | Fish cutlets and salad of fresh vegetables | |
| Tuesday | Breakfast | Homemade sausages and porridge of oat bran |
| Lunch | Orange | |
| Dinner | Fish soup | |
| Afternoon breakfast | Yogurt | |
| Dinner | Chicken barbecue, grilled vegetables | |
| Wednesday | Breakfast | Cottage cheese cheese casserole |
| Lunch | Grapefruit | |
| Dinner | Stewed beef with ginger | |
| Afternoon breakfast | Cottage cheese | |
| Dinner | Warm salad with chicken and green beans | |
| Thursday chb | Breakfast | Omlet in the package |
| Lunch | Obstacles and cottage cheese cheese rollers | |
| Dinner | Chicken soup with oats | |
| Afternoon breakfast | Cocoa | |
| Dinner | Baked fever | |
| Friday | Breakfast | Oat bran pancakes, cottage cheese with sucrose |
| Lunch | Chicken cakes, vegetable slices | |
| Dinner | Mushroom soup | |
| Afternoon breakfast | Pear | |
| Dinner | Festive food | |
| Saturday | Breakfast | Scrambled eggs, alcoholic salmon, chopped bread |
| Lunch | Cottage cheese cheese buns with ham | |
| Dinner | Caramel soup made of cauliflower | |
| Afternoon breakfast | Jelly | |
| Dinner | Roasted pork, oat bran cake | |
| Sunday | Breakfast | Orphan |
| Lunch | A glass of fresh fruit | |
| Dinner | Borscht | |
| Afternoon breakfast | Protein cocktail | |
| Dinner | Chicken with sauce, fresh vegetables |
Stage Fourth - Final Stabilization of Weight
Most of those who have tried at least one diet for themselves face the fact that after removing the restrictions, weight increases again.The protocol of the D -R Dukan diet will help to maintain a slender figure throughout your life.To do this, you need to abandon the elevator or walk in a quick step at least 20 minutes a day.And also one day a week to monitor the pure protein nutrition.A protein day a week will evens out all eating disorders and prevent weight gain.In addition, 3 tablespoons of oatmeal per day should be consumed throughout life.This habit will help to overeat and improve health.
The pros and cons of Dukan's diet
This power system can be called one of the best diets with high protein.Advantages of Dukan's diet:
- No need to count calories and weigh portions;
- The feeling of hunger is not worried, the authorized products can be eaten, until a feeling of saturation;
- Excess weight goes stable and forever;
- The muscular 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 spend a lot of time preparing dishes;
- During the Ducan diet, the load on the kidneys increases, shortness of breath, a feeling of dry mouth, weakness, unpleasant odor from the body and constipation are not uncommon.
Contraindications
Ducan's diet is suitable for many, but not all.The contraindications to this power system are:
- young and old age;
- Pregnancy and lactation;
- kidney pathologies;
- diseases of the gastrointestinal tract;
- Nervous system diseases.
In order 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 electricity system, but a detailed weight loss plan that allows you to see the valuable numbers of the scales in limited time limitations and maintain the perfect shape throughout life.