There are many different nutrition 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 steps.For more convenience, it is recommended to print the ducan diet with a menu for each day in the table and start losing weight.
The diet base- almost complete exclusion of fatty foods, maximum replacement of carbohydrates with proteins.
Basic rules
The Ducan system has a number of rules.
To quickly get rid of extra pounds, it is important to follow them strictly:
- No need to starve.Destruction of food is the cause of breakdowns.
- During the diet, prohibited products are excluded (it is preferable to remove them from the refrigerator and cabinets).
- Sharbi is one of their main components of the diet.The product is included in all stages of the diet.Its use helps to eliminate toxins, to improve the work of digestive organs.
- Exercises, morning exercises, walking walks for 20 minutes will help quickly lose the hated kilograms, keep the body in good condition.
The author of The Diet believes that the rules must be followed not only for weight loss, but also to strengthen health.
Authorized products
The list of authorized products is quite extensive and diversified.It is important to consider not only the product, but also the method of cooking dishes.
| Recommended products | Cooking method |
| Low white and red meat, preferable chicken, calf, rabbit | Store, boil, cook without oil |
| Egg white | Cook the eggs or in the form of an omelet |
| Fish, seafood, canned food or tomato sauce | Steam, turn off |
| Milk (fat content up to 1.5%), yogurt, yogurt (without loads), baked milk, cottage cheese | Liquid milk products in pure form or with cereals |
| Green vegetables, melons, radicular crops | In raw form, steam |
| Trees, shrubs | Fresh, compotes, baked in the oven |
| Buckwheat, white rice | Porridge on saltless water |
| Whole grain bread, with its | Costs |
| Mushrooms: dried foxes | Soup ingredient |
Such a selection allows you to prepare a variety of dishes daily.
Prohibited products
The power system provides general restrictions and specifically for each phase.
At all steps are prohibited:
- alcohol;
- Chips, fast food;
- semi-finished products;
- pasta;
- fatty meat (lamb, ham);
- Fried and smoke food.
Prohibited products depending on the scene of the power system:
- "Attack":Goose, duck meat, canned fish in oil, green onions.
- "Cruise":Potatoes, legumes, corn, cereals, avocados, mushrooms.
- "Consolidation":Grapes, cherries, peaches, cherries, apricots, bananas, dried fruits.
- "Stabilization":Lactose and red fish products.
At the last stadium, he is allowed to eat Lapsha from glucomannan - Shirataki.
Ducan Diet: menu for each day, product table
The approximate menu of the week is indicated below:
| Days | Breakfast | Snack | Dinner | Dinner |
| I | Sound, eggs, cottage cheese | Kéfir or ash | Vegetable soup | Pork meat |
| II | Protein omlet, oats, herbs or green tea | 2 cheese cakes, chicory | Steam hunters, raw vegetables | Baked vegetables with fish, green tea |
| III | Cottage cheese (fat content of no more than 0.9%), yogurt without sugar content | 2 green apples | Vegetarian borscht, boiled calf, bread with its | 3 hard eggs, sound salads, herbs tea |
| Iv | Boiled chicken, sound | Fruit, sound | Turkey soup, whole grain bread | Fish, vegetable salad |
| V | Bran, cheese, compote | Cottage cheese with fruit | Chicken cuts (steamed), root crop salad | Seafood cocktail |
| Vi | Omlet, apple, sound | Cheese, sound | Boiled potatoes with turkey | Oven baked beef, vegetables |
| VII | Cheesons, Fruits, Coffee | Cheese, fruit dessert | Solyanka with meat, veal cutlets, bread | Salmon baked in the oven, vegetables |
It is allowed to make small changes depending on the taste.
Step 1 - "Attack": we gain excess weight
"Attack"- The first phase of the Ducan method.The scene is complex, its goal is weight loss with an accelerated pace.The duration of the period depends on the desired result, on average, 2 to 6 kilograms take 3-7 days, but not more than ten.
"Attack"- The first phase, the additional process depends on it.It is at this stage that most of the weight is spent.The diet includes meat, poultry, egg proteins, dairy products with low -share fat.It is recommended to drink 2 liters of liquid per day, including tea, compote, chicory.For breakfast, they don't eat sound.
Step 2 - "Cruise" / "Alternation": "We float" in the result
The essence of the scene-The alternation of protein days with carb proteins.The author of the system advises the mode "every two days", but other options adapted to a particular person and his characteristics of his body (2/2, 3/3) are acceptable.
The scene is long, from two to six months, so you must be patient.It is authorized once a week or a decade of treat from non-state components: the darkness-chocolate with fruit, marmalade, cooking yeast (without mixing).
Step 3 - "Consolidation" / "Consolidation": we affirm the result
In this phase, weight loss- Not the essentials, it is important to repair what has been done.Weight loss in this period is on average 400 g per week.The duration of the step is calculated individually according to the amount of weight loss: 1 kg is 10 days.If, for example, in the previous 2 steps, it was possible to lose 5 pounds, then the duration of the consolidation phase is 50 days.
Step 4 - "Stabilization": we maintain the acquired experience
The final phase - A gradual return to the "submarine" menu.The author of the weight correction method advises to respect this stage as long as possible.The diet provided during this period allows you to stay slim, healthy and energetic.The kilograms cast do not come back.
The rules of "stabilization":
- Inclusion in the carbohydrate and fat menu.
- Once a week, a return to attack (all dishes, the essential is the protein).
- Sharbi is an element of compulsory power.They are eaten, flooded with water, kefir.
- The use of a large amount of liquid, at least 1.5 liters per day.
- Low but regular physical activity.
He is authorized to organize "parties", but immediately after a day, they return to protein food.
Ducan diet recipes
The base of the nutrition mode - ingredient dishes containing proteins of animal and vegetable origin.Any preparation method except frying.Oil, salt and sugar in very limited quantities are completely excluded.
Chicken soup
Liquid foods with meat is consumed at 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 teaspoon;
- Green - to taste;
- Salt is limited.
Preparation:
- The meat is poured with water and boiled for 40 minutes.
- Get out with a slit spoon, chopped and put back in the broth.
- Add the salt and vinegar, mix until the funnel is formed.
- They break the eggs and slowly pour into the funnel.
- Leave it for another 2-3 minutes.
- The slit spoon is removed by a curved protein, pieces of chicken, put on a plate.
- Add the chopped green vegetables and the broth.
Chicken belly with radish
The salad is copious and kind to taste.If you cook properly, the dish will fall on the list of relatives.
Products:
- Chicken stomach-200-300 g;
- Medium -sized radish - 1 pc.;
- Onion, best green - 1 pc.or a package;
- Apple vinegar - 1 teaspoon;
- Salt, sugar - limited.
Preparation:
- Chicken stomachs are well washed, boil 1.5 hours.
- Finely cut off and ready offs.
- The radish is rubbed on a grater.
- The ingredients are mixed with vinegar, salt, sugar.
The dish is eaten at lunch.
Cheese cakes in the Ducan saucepan
The recipe is simple, cooking time-15-20 minutes.Ideal for breakfast or a snack.
Ingredients (the number is designed for 4 portions):
- Cottage cheese (low in breaststroke) - 360 g;
- egg - 1 pc.;
- Corn starch - 1 tablespoon.L;
- soy isolate or vegetable protein - 10 g;
- Sugar, vanilla to taste.
Recipe:
- Isolation (protein) is added to cottage cheese, mixture.
- Admit, egg, vanilla, sugar, mix, mix in turn.
- The reflections are fried in corn or olive oil.
- Balles formed are placed on a preheated saucepan.Fry under the lid for 5 minutes on both sides.
- On "Holidays" days, cheese cakes eat with honey, jam.
Fish salad
The dish is nutritious and tasty, all households will love it.
Necessary products:
- The mackerel preserved in its own juice - 1 bank;
- Large chicken eggs - 5 pcs.;
- onions (pen) - 1 beam;
- Ducan mayonnaise - 5 tablespoons.L.
Preparation:
- The eggs are boiled for 10 minutes.
- All the ingredients are finely cut.
- A layer of fish is arranged on the dish, lubricated with a spoon of mayonnaise.
- Sprinkled on top and sauce again.The last layer is eggs with the remaining mayonnaise.
- The parsley leaves are placed as a decoration.
Roll Omletter
According to Ducan's reviews losing weight on the diet, this dish is one of the most delicious.
Ingredients:
- Cottage cheese - 2 tablespoons.L;
- Eggs - 3 pcs.;
- Bran - 2 tablespoons.L;
- Parsley is a heap.
Recipe:
- The proteins separated from the yellow are beaten in foam, the blow is added, left for several minutes (10-15).
- The yolks are added to the protein mass, mixed.
- The mixture is placed in the pan, fry on both sides, placed on a plate.
- Cottage cheese is mixed with chopped parsley, coated with a fried mass and wrapped in a roller.
Empty pie or filling
Cooking is prepared in an oven or a slow cooker on the corresponding program.
Products:
- Railed in sound flour - 4 tablespoons.L;
- egg - 3 pcs.;
- water - 50 g;
- Cottage cheese (fat content of less than 0.9%) - 300 g;
- Make powder dough - 1 g.
Preparation:
- Beat the proteins, add the sound flour, baking powder, mix.
- Put the oven or multicore for 10 minutes at a temperature of 170 °.
- Prepare a mixture of cottage cheese, yolks and water.
- The cake is poured with cottage cheese and sent in the oven for 5 minutes.
If you wish, add a filling of mushrooms.For its preparation, the frozen mushrooms are cooked in sure cream, at the end add cheese.
How to leave the diet?
The system consists of phases, the latter is a gradual return to the usual diet.The essence of the diet is "leaning"On proteins, reduction of carbohydrates.At the stabilization stage, 10 g of substances from the carbonyl group and hydroxyl should be introduced into the diet.
Contraindications and damage to the diet
After the regime's publication, a wave of criticism collapsed.There are many articles on the Internet in which it is painted what is made up of health when using the Dukan weight loss method.
The absence of carbohydrates and fats can face the following:
- Metabolic acidosis;
- renal dysfunction;
- nervous breakdown;
- neurodegenerative disorders.
Insufficient quantity of fibers in the diet leads to a intestine disorder.
Given the possible side effects, the food system is contraindicated to people with the following pathologies:
- Heart and vascular diseases;
- alteration of the functionality of the liver and kidneys;
- Bone muscle system diseases;
- diabetes mellitus;
- gestation period, lactation;
- Distraction of the gastrointestinal tract.
The attitude towards Ducan's weight loss method is ambiguous.Subject to all the rules, this gives good results.