Ducan Diet: Menu and Recipes for every day!

Ducan's diet is considered one of the most effective and popular techniques of weight loss. The diet is based on protein products. There are no restrictions on parts, the range of allowed products is quite wide. A diet is calculated for a long period, which is determined by the individual characteristics and goals of each person. The adipose tissue loses, the muscles are stored. In the absence of contraindications, such food has a healing effect.

The essence of the Ducan diet

The essence of the Dukan diet is the use of low -fuel proteins and products for a long period of time. Carbohydrates are a source of energy, but when consumed in excess, they are converted into adipose tissue. Their exclusion from the diet contributes to the fact that to get energy, the body begins to use existing fat reserves, because of this, weight loss occurs. At the same time, protein nutrition, which can be consumed in this energy system, serves as a building material for muscle tissue. Therefore, in addition to losing weight, losing weight receives a toned body.

Protein -containing products are well saturated so that the weight of loss does not feel physiological hunger. In addition, their digestion is a very energy process, so lack of calories is guaranteed. The only thing you need to afford is the dependence of food and unhealthy habits. The main positive feature of the Ducan diet is that it has been designed for a long time, which consists of four stages. The first three of them are created for the loss of extra pound, the fourth - for keeping this weight. Thus, with the help of this technique, you can stay thin for life.

Calculator

To determine the number of additional pounds, it is necessary to consider some personal data:

Age - every decade, metabolism has slowed significantly, this is a feature of each person. Sexual, in men, metabolism is much faster due to the change in hormonal systems. Initial weight. Human growth in meters. Physical activity.

Using these parameters, the body mass index is calculated by formula: Divide the initial weight by height into a square in a square. Further determined:

the perfect weight and its change with the current; The duration of each of the diet periods.

In different sites dedicated to loss of weight and a healthy lifestyle, you can calculate this data online. It is recommended that athletes with increased muscle mass be addressed with this issue for individual count specialists.

General rules for all stages

Mandatory rules for effective weight loss sound like this:

Complete exception of oils, fats originating, mayonnaise and other sauces from store shelves. Thermal impact methods on cooking products are saved: you can cook, bake, evaporate, in a grill, in an anti -stick layer. The main fuel of salads and vegetables is lemon juice. The daily use of oat bran is mandatory. In addition to the fact that they serve as an excellent source of energy and a flour substitute, they also cleanse the intestines of toxins well and normalize digestion. You can use them in a clean form or as part of any dish and baking. Squirrel digestion is a laborious process for the organs of the gastrointestinal tract. It can be facilitated by daily use of pure plain water in an amount of at least two liters. This will be a good prevention of constipation that can occur with such a diet. It is important - every day to take walks on long walks. Perfectly - at least half an hour. Pier Ducan insists on abandoning elevators and driving stairs that should prefer to climb steps. Rejection of sugar and products containing it, alcohol, high carbon fruits and potatoes.

The rules are easy to read, but, according to reviews, they are difficult to implement. However, you can get used to them, the main thing is to accurately tune and resist the first few weeks.

Attack - Description of the first phase of the diet

At this stage, which lasts from three days you can only eat protein products. This will serve as a beautiful shaking body. To digest such food, you need to spend a lot of effort, so metabolism begins to work hard. It is important not to forget the drinking water, which in itself is considered a catalyst for metabolism. The list of products allowed for consumption has 72 points, the main of them:

Types of meat lens: veal, beef, offal, chicken. Chicken and armchair eggs. Anydo varieties of fish, all kinds of sea food. Products with a sour shirt with minimal fat content, low cheese with cottage. Low low cheeses: brynza, tofu.

This phase is the most difficult, but if you have to pass it on, then weight loss will most likely be successful. During this period, on average three pounds are lost.

The second stage is alternation

This phase of weight loss according to the Ducan system is also called "navigation". A diet of 72 protein items is complemented by 28 types of vegetables. Their main one:

Green vegetables: cucumbers, cabbage, zucchini, greens. Tomatoes.

A positive moment of this period is the ability to make a menu based on personal taste preferences:

Combine proteins and vegetables as part of a dish or meal. Alternative vegetables and protein foods for a day. Arrange the day download in any of the allowed products.

One prerequisite is the alternation of protein and vegetable days about 2-3 times in 10 days.

Losing one kilo a week is considered ideal at this stage.

Bowling

During the "navigation" period, a weight of weight or so -called plateaus can occur - when the diet is strictly observed, and the pounds do not go away. There are several reasons for this:

Critical days in women. Swelling due to the small amount of used water and large salt. Adaptive body reaction.

Solutions to solve the problem:

Wait until the end of menstruation and observe weight. Increase the number of clean daily water. Try to reduce the amount of salt. Arrange a downloaded protein or a vegetable day.

In any case, it is important not to disconnect and continue eating as part of the general rules of the diet and the list of allowed products.

The third stage is consolidation

The stage of "consolidation" or consolidation of the result provides for a gradual return to the menu that was in front of the diet. 100 grams of such products are inserted into the menu daily:

Groups - rice, buckwheat, oatmeal. Bread is preferably rye or whole. Pasta - most optimal of all - from difficult wheat varieties. Potatoes - in small quantities of boiled, roasted, but not fried. Vegetable oils - linen, olive, from grape seeds, amaranta. Fruits - except sweet: bananas, dates, grapes. Sweets are preferably useful: natural marshmallows or marmalade, bitter chocolate, fruit jelly, jelly, various cakes or bars from dried fruits. Be sure - 3 teaspoons of honey daily. Day every day - 3 tablespoons oat wounds in the composition of different vessels or not. In the second case, it is more optimal to eat them half an hour before eating, bathe with ordinary water.

To determine an individual number of days in the consolidation phase, you must multiply the number of kilograms lost by 10. Be sure to organize a day of protein fasting once a week. At this stage, it is possible to lose about 3-4 pounds a month.

Fourth weight stabilization

The fourth and last stage of Ducan's diet is essentially a way of life that will not gain weight by observing some simple rules:

Using oatmeal in the amount of 3 spoons daily. Moderate daily physical activity - walking, walking in steps, rejection of the elevator, if possible - any possible training. Everyone 7 days - a day of fasting protein.

The diet base is still low calorie vegetables and protein products, everything else is used moderately.

Which products can be consumed

The list of products allowed in the Pierre Ducan diet consists of 100 positions, 72 of them can be consumed in unlimited quantities:

Low package meat: beef (meat cutting for steaks, tongue, cutting, kidneys, liver, back of corpses, rostbif), basement, rabbit, fat -free pork. Bird: Anydo part of Turkey, Chicken, Pigeon, Quail, Offal. Fish: fresh and ice cream: paltus, flounder, salmon, salmon, dorada, Perch, Putassa, Sardinia, Mackerel, Cod, Iron. All seafood, including crabs. Cheese tofu. Oat Bran. Chicken and armchair eggs. Low -power milk and fermented milk products: cheeses cottage cheeses, kefir, yogurt, milk. Lapsha from Konnyaku plant - shireki. Greens, young onions, lemon juice.

From the second phase of the diet, 28 other items are allowed to be used:

Cabbage: white, broccoli, Brussels, sea, color. Chairs: peas, asparagus, patch beans. Pumpkin vegetables: squash, zucchini, cucumber. A Nightshade: potatoes, eggplants, tomatoes. Greens, spinach, radish.

Starting with the third stage in moderate quantities, they are allowed:

Oils: olive, amaranth, salty, line, rapeseed. Starting from 5 grams a day from the second phase to 30 from the fourth. Berries gerja - up to 2 tablespoons. Linen seeds and chia - from the alternating phase, one tablespoon a day. Crab sticks. Tomato paste. Bread, pasta. Ugly fruit.

The list of products allowed for each stage of the diet is constantly expanding. On store shelves, you can already find dessert products in Ducan.

Which products cannot be consumed

In order for the diet to bring the desired result, it is necessary to exclude a number of diet products. But unlike many weight loss systems, specialists from this method of weight loss take into account the characteristics of human psychology. If there is a strong desire to eat cakes, it is allowed to use a slightly bitter chocolate immediately to avoid a separation in the future.

Prohibited products in the attack stage:

Cakes. Bakery products. GROUPS Legumes. Potatoes. All types of nuts and seeds. Sugar, salt. Save the sauces. pasta Obested and melted cheeses. Anydo oil, including butter. Sausage products. Fat meat pork and poultry.

Products prohibited in the "navigation" phase are the same list as "attack", in addition to the permitted vegetables and fruits.

Prohibited products in the "Consolidation" stage- The same thing, but cereals, pasta, bread, bread and some cakes (candy, bitter chocolate) are allowed in small quantities.

At the consolidation phase, you can eat all the products in moderation, but it is recommended to observe a healthy balanced diet. It ensures rejection of white flour products, sugar, store sauces, sausages.

Approximate menu for each day

We offer a rough version of the daily diet for each stage:

"Attack":

breakfast- Retail cheese with oats.

DINNER- Boiled beef, 2 eggs.

Snack- Kefir.

DINNER- Sea cocktail.

"Navigation":

Breakfast:Chicken egg omelet and 0% fat milk.

Dinner:A steam boiled chicken with broccoli.

Snack Afternoon:Apple green, yogurt.

Dinner:Roasted fish, cabbage salad and cucumber.

"Consolidation":

Breakfast:Boiled eggs, cottage cheese, orange.

Dinner:A small buckwheat porridge, vegetables, roasted turkey.

Snack Afternoon:Kefir.

Dinner:Fish and vegetable soup.

The list of allowed products allows you to experiment and eat varied.

Ducan diets recipes according to stages

For the first phase

Cheese Casserole Table for breakfast.You will need: a low -curd curd brike, 3 medium chicken eggs, 3 tablespoons oats, half a cup of kefir, a natural sahariosis to taste.

Preparation: Pour the kefir cutter for 10 minutes, then mix them with the rest of the ingredients, bake in the oven for 20-25 minutes.

At this stage, you can use with a tutela in a ducan, the following - with dietary (sugar -free) blockages, honey, fruit.

Nutella in Ducan. You will need: low-fat milk-milliliters, milk milk with milk-4 tablespoons, cocoa-a tablespoon of a sucrose to taste, from the 2nd stage to the 4th stage that can be honey.

For the second phase

Okroshka for lunch. You will need: low kefir, 100 grams of boiled chicken breast or rooster, 2 chicken eggs, a large bunch of greens, a cucumber.

Preparation: Cut all solid ingredients with small cubes, add to kefir. Salt, pepper and sprinkle in abundance in well -chopped herb.

Contraindications

The power system developed by Pierre Dukan is not suitable for everyone. This must be taken into account before you adhere. Sliming in this way is strictly prohibited:

People suffering from high pressure. In the presence of any kidney disease. In such liver diseases: cholecystitis or gallbladder. With stomach or duodenal ulcers. Children and adolescents. In the phase of pregnancy planning, during it, during lactation. It is undesirable to observe Ducan's diet in diabetes, any variety of allergies, digestive organs.

What results can be achieved?

The weight is the fastest lost during the "attack". During the week of diet that is characteristic of this period, you can drop to 6 pounds, depending on the initial parameters. During the "navigation", 1 kilo a week is considered an average indicator. Given the potential weight liners and individual characteristics, this indicator can fluctuate within 300-400 grams. During the "consolidation", the neglected mechanism of weight loss continues to work and you can lose up to three pounds every month. The purpose of the "stabilization" period is to maintain the result.