There are many different nutritional systems that contribute to weight loss.In 2000, the French doctor Dukan published his book, in which he described in detail his weight loss program.The diet consists of several stages.For convenience, it is recommended to press the Ducan diet with a menu for every day on the table and start losing weight.
Diet base- Almost complete exclusion of fatty foods, maximum replacement of protein carbohydrates.
The basic rules
The Ducan system has a number of rules.
To get rid of extra pounds quickly, it is important to follow them strictly:
- No need to hungry.Destruction in food is the cause of breakdowns.
- During the diet, prohibited products are excluded (it is best to remove them from the refrigerator and closets).
- Sharbi is one of their main components of the diet.The product is included at all stages of the diet.Its use helps to remove toxins, improve the work of the digestive organs.
- Exercises, morning exercises, walks for 20 minutes will help to lose hateful pounds quickly, keep the body in good condition.
The author of the diet believes that the rules should be followed not only for losing weight but also to strengthen health.
Products allowed
The list of allowed products is quite wide and varied.It is important to consider not only the product but also the method of cooking it from it.
| Recommended products | Cooking |
| White and red and red meat, preferable chicken, beef, rabbit | Decoction, decoction, baking without any oil |
| egg | Cook eggs or in the form of an omelette |
| Fish, seafood, canned food or in tomato sauce | Steam, extinguishing |
| Milk (fat content of up to 1.5%), yogurt, yogurt (no filler), fermented milk, cottage cheese | Liquid shirt products in clean or cereal -shaped |
| Green vegetables, melons, ancient root | In raw form, steam |
| Fruits of trees, shrubs | Fresh, in compote, ripe |
| Buckwheat, white rice | Porridge -free water |
| Bread with whole grain, with bra | Fresh |
| Mushrooms: Dried foxes | ingredient |
Such a large selection allows you to prepare a variety of dishes daily.
Prohibited products
The power system provides for general restrictions and specifically for each stage.
At all stages are prohibited:
- alcohol;
- chips, fast food;
- semi -finished products;
- pasta;
- fatty meat (lamb, bacon);
- Fried, smoked food.
Prohibited products depending on the phase of the power system:
- "Attack":Go goose, duck meat, canned fish in oil, green onions.
- "Navigation":Potatoes, legumes, corn, cereal, avocado, mushrooms.
- "Consolidation":Grapes, cherries, peaches, cherries, apricots, bananas, dried fruits.
- "Stabilization":Products with a high content of lactose, red fish.
In the last stage, it is allowed to eat lapsils from glukomannan - shirataki.
Ducan Diet: Menu for every day, product table
The approximate menu for the week is given below:
| day | breakfast | Snack | DINNER | DINNER |
| I | Bran, eggs, cottage cheese | Kefir or ash | Vegetable soup | Boiled meat |
| of secondment | Protein omelet, oat bran, herb or green tea | 2 cheesecakes, chicory | Beef steam cut, raw vegetables | Roasted vegetables with fish, green tea |
| III | Curd cheese (fat content not more than 0.9%), yogurt without sugar content | 2 green apples | Borscht vegetarian, boiled beef, bran bread | 3 boiled eggs, bran salads, herbal tea |
| Iv | Boiled chicken, bran | Fruit, bran | Turkey's soup, whole grain bread | Fish, salad with vegetables |
| wife | Bran, cheese, compote | Cheese curd with fruit | Chicken whim (steamed), root crop salad | Sea cocktail |
| Vi | Omelet, Apple, Bran | Cheese, bran | Potatoes boiled with Turkey | Roasted beef, vegetables |
| Vii | Cheesons, fruit, coffee | Cheese, fruit dessert | Solyanka with meat, beef pieces, bread | Baked salmon, vegetables |
Allowed to make small taste -based changes.
Stage 1 - "attack": we hit the excess weight
“Attack”- The first stage of the Ducan method.The phase is complex, its purpose is to lose weight at an accelerated pace.The duration of the period depends on the desired result, on average, 2-6 kilograms takes 3-7 days, but no more than ten.
“Attack”- The first stage, the further process depends on it.It is at this stage that most of the weight is spent.The diet includes meat, poultry, egg protein, dairy products with a low fat.It is recommended to drink 2 liters of liquid per day, including tea, compost, chicory.For breakfast they are sure to eat braran.
Stage 2 - "Navigation" / "Alternation": "We swim" for the result
The essence of the scene-In alternating protein days with protein-carb.The author of the system advises the "day every other day", but other options suitable for a particular person and his body characteristics (2/2, 3/3) are acceptable.
The phase is long, from two to six months, so you have to be patient.It is allowed once a week or decades of treatment by non-state ingredients: darkness of fruit chocolate, marmalade, pendant baking.
Stage 3 - "Consolidation" / "Consolidation": We affirm the result
At this stage, losing weight- Not the main thing, it is important to adjust what is achieved.Weight loss in this period is on average 400 g per week.The duration of the phase is calculated individually depending on the amount of weight loss: 1 kg is 10 days.If, for example, in the previous 2 stages it was possible to lose 5 pounds, then the duration of the consolidation phase is 50 days.
Stage 4 - "Stabilization": We store the experience gained
The last stage - a gradual return to the "submarine" menu.The author of the weight correction method advises to adhere to this phase as long as possible.The diet given in this period allows you to stay thin, healthy and energetic.The kilograms rejected do not return.
"Stabilization" rules:
- Inclusion in the carbohydrate and fat menu.
- Once a week, a return to the attack (every container, the main thing is protein).
- Sharbi is a mandatory element of power.They are eaten, flooded with water, kefir.
- Using a large amount of fluid, at least 1.5 liters per day.
- Poor physical activity but regular.
It is allowed to fix the "holidays", but immediately after a day they turn into protein food.
Diete Ducan Recipe
Food basis - dishes from ingredients containing proteins of animal and plant origin.Any method of preparation other than frying.Oil, salt and sugar in very limited quantities are completely excluded.
Chicken soup
Liquid food with meat is consumed during lunch.It is recommended to eat soup more than twice a week.
Necessary products:
- Chicken (white meat) - 100 g;
- Egg - 2 pcs;
- water - 1 l;
- Apple or wine vinegar - 1 tsp;
- greens - to taste;
- Salt is limited.
Preparation:
- The meat is poured with water and boiled for 40 minutes.
- Exit with a chopped, chopped spoon and place again in the broth.
- Add salt and vinegar, mix until the pipe is formed.
- They break the eggs and slowly pour into the funnel.
- Leave it on for another 2-3 minutes.
- Spoon of cleft is extracted from a curly protein, chicken pieces, placed on a plate.
- Add chopped greens and broth.
Stomach
The salad is heartfelt and polite to taste.If you cook properly, the dish will fall on the list of loved ones.
Products:
- Chicken stomach-200-300 g;
- Medium -sized radishes - 1 pc;
- Onions, best green - 1 pcs.or a bundle;
- Apple cider vinegar - 1 tsp;
- Salt, sugar - limited.
Preparation:
- The chicken stomach is well washed, simmer 1.5 hours.
- Cut finely onion and off ready off.
- The radish is rubbed in a grater.
- The ingredients are mixed with vinegar, salt, sugar.
The dish is eaten at lunch.
Cheesecakes in the pan in Ducan
The recipe is simple, cooking time-15-20 minutes.Great for breakfast or a snack.
Ingredients (number is created for 4 portions):
- curd cheese (low -fat) - 360 g;
- Egg - 1 pc;
- Corn starch - 1 tbsp.l;
- Soybean insulation or plant protein - 10 g;
- Sugar, vanilla to taste.
Recipe:
- Insulation (protein) is added to cottage cheese, mix.
- Starch, eggs, vanilla, sugar, mix, mix on the other.
- The results are fried in corn or olive oil.
- The formed balls are thrown into a predetermined pan.Fry under the lid for 5 minutes from both sides.
- On "holidays" days, cheesecakes eat with honey, jam.
Fish salad
The dish is nutritious and delicious, all families will like it.
Necessary products:
- canned mackerel in its own juice - 1 bank;
- Large chicken eggs - 5 pcs;
- onion (feather) - 1 pack;
- Mayonase Ducan - 5 tbsp.l.
Preparation:
- The eggs are boiled for 10 minutes.
- All ingredients are finely cut.
- A layer of fish is paved on the plate, lubricated with a spoonful of mayonnaise.
- Sprinkle again and sauce again.The last layer is egg with the remaining mayonnaise.
- Parsley leaves are placed as a decoration.
Flip
According to Ducan's reviews losing weight in the diet, this dish is one of the most delicious.
Ingredients:
- Cheese cottage cheese - 2 tbsp.l;
- Eggs - 3 pcs;
- Bran - 2 tbsp.l;
- Parsley is a bunch.
Recipe:
- The proteins separated by the yellow yellow are beaten in the foam, the chopping is added, left for a few minutes (10-15).
- Yellow yellow is added to the mass of protein, mixed.
- The mixture is paved in the pan, fry on both sides, paved on a plate.
- Cheese Cheese is mixed with chopped parsley, stained with a fried mass and wrapped in a scroll.
Empty pie or filling
Baking is prepared in an oven or a slow pot in the respective program.
Products:
- Rubbed in bran flour - 4 tbsp.l;
- Egg - 3 pcs;
- water - 50 g;
- curd (fat content less than 0.9%) - 300 g;
- baking powder - 1 g.
Preparation:
- Beat the proteins, add the bran, baking powder, mix.
- Place in the oven or multicooker for 10 minutes at a temperature of 170 °.
- Prepare a mixture of cottage cheese, yellow and water.
- The cake is poured with cottage cheese and sent to the oven for 5 minutes.
If desired, add a filling of the mushrooms.For its preparation, frozen champignons are boiled with sour cream, finally add cheese.
How to leave the diet?
The system consists of phase, the latter is a gradual return to the usual diet.The essence of the diet is "supported"In protein, reduction of carbohydrates.At the stabilization phase, 10 g of carbonyl and hydroxyl substances should be inserted into the diet.
Contraindications and diet damage
After publishing the diet, a wave of criticism collapsed in it.There are many articles online that is painted what damage to health is done when using the dukan weight loss method.
Lack of carbohydrates and fats can face the following:
- metabolic acidosis;
- kidney dysfunction;
- nerve division;
- neurodegenerative disorders.
An insufficient amount of fibers in the diet leads to a bowel disorder.
Given the possible side effects, the power system is contraindicated for people with the following pathologies:
- heart and vascular diseases;
- damaged functionality of the liver and kidneys;
- diseases of the bone muscular system;
- diabetes mellitus;
- gestation period, lactation;
- Distribution of the gastrointestinal tract.
The attitude towards the method of losing weight Ducan is unclear.Depending on all the rules, it gives good results.