Ducan Diet: Menu and recipes for each day!

The essence of Ducan's dietThe essence of the Dukan diet is the use of proteins and low -carb products for a long time. Carbohydrates are an energy source, but when consumed in excessive quantities, they turn into adipose tissue. Their exclusion from the diet contributes to the fact that to obtain energy, the body begins to use existing fat reserves, because of this, weight loss occurs. At the same time, protein foods, which can be consumed on this diet system, serves as a building material for muscle tissue. Therefore, in addition to weight loss, weight loss receives a tonic body. Products containing proteins are well saturated, so weight loss does not feel physiological hunger. In addition, their digestion is a very important process of energy, so calorie deficiency is guaranteed. The only thing you need to face is food dependence and unhealthy habits. The main positive characteristic of Ducan's diet is that it has been designed for a long time, which consists of four stages. The first three of them are designed for the loss of additional books, the fourth - to hold this weight. So, with the help of this technique, you can stay thin for life.

Excess calculation calculatorIn order to determine the number of additional books, it is necessary to take into account several personal data:Age - Each decade, metabolism is considerably slowed down, it is a characteristic of each person.Sexual, in men, metabolism is much faster due to the difference in hormonal systems.The initial weight.Human growth in meters. Physical activity.Using these parameters, the body mass index as a function of the formula is calculated: divide the initial weight by height in a square in a square. Also determined:Perfect weight and its difference with the current;The duration of each diet periods.On various sites devoted to weight loss and a healthy lifestyle, you can calculate this data online. It is recommended that athletes having an increase in muscle mass be discussed with this issue for specialists for individual counting.

General rules for all stagesThe compulsory rules for effective weight loss look like this:The complete exclusion of oils, fats of any origin, mayonnaise and other sauces of store shelves.The thermal impact methods on the products during cooking are saving: you can cook, cook, steam, on a grill, on an anti-tarify coating.The main supply of salads and vegetable dishes is lemon juice. Daily use of oats are compulsory. In addition to the fact that they serve as an excellent source of energy and the substitute for flour, they also clean the intestines of toxins well and normalize digestion. You can use them in a pure form or as part of any dish and cooking.The digestion of squirrels is a laborious process for the organs of the gastrointestinal tract. It can be facilitated by the daily use of clean water simple in a quantity of at least two liters. It will be a good prevention of constipation that can occur with such a diet.It is important - daily to hike long walks. Perfectly - at least half an hour. Pietr Ducan insists on the abandonment of elevators and mechanical staircases which must prefer to climb the steps.Refusal of sugar and products that contain it, alcohol, sweet fruit and potatoes.The rules are easy to read, but, according to the opinions, are difficult to implement. However, you can get used to it, the main thing is to connect properly and withstand the first weeks.

Attack - Description of the first stage of the regimeIn this phase, which lasts from three days, you can only eat protein products. It will serve as a beautiful body for Shake. To digest such food, you have to make a lot of effort, so metabolism is starting to work hard. It is important not to forget drinking water, which in itself is considered a catalyst for metabolism. The list of products authorized for consumption at 72 points, the main ones:Types of Lent meat: calf, beef, offal, chicken.Chicken and quail eggs.All varieties of fish, all types of seafood.Small products with a minimum of fats, low -fat cottage cheese.Fracted low in fat: Brynza, tofu.This step is the most difficult, but if you can cross it, weight loss is very likely to succeed. During this period, on average, from three kilograms, are lost.

The second step is the alternationThis weight loss phase according to the Ducan system is also called "cruise". A diet of 72 protein articles is reconstructed with 28 types of vegetables. The main of them: Green vegetables: cucumbers, cabbage, zucchini, green.Tomatoes.A positive moment of this period is the possibility of making a menu based on personal taste preferences:Mix proteins and vegetables as part of a dish or meal.Alternate vegetable and protein meals for a day.Organize mono-day unloading on one of the authorized products.A prerequisite is the alternation of protein and vegetable days about 2 to 3 times in 10 days.The loss of one kilogram per week is considered ideal at this stage.

BowlingDuring the "cruise" period, a weight of weight or the SO -appeal plateau can occur - when the diet is strictly observed and the kilograms do not disappear. There are several reasons for this: Critical days in women.Swelling due to the small amount of water used and large salt.Adaptive reaction of the body.Solutions to solve the problem:Wait until the menstruation and observe the weight.Increase the number of daily pure water.Try to reduce the amount of salt.Place an unloading protein or a day of vegetables.In all cases, it is important not to detach yourself and continue to eat in the general rules of the regime and the list of authorized products.

The third step is consolidationThe "consolidation" stage or the consolidation of the result allows gradual return to the menu which was before the diet. 100 grams of these products are introduced in the daily menu:Groups - Rice, buckwheat, oatmeal.The bread is preferably of the rye or the whole grain.Macarones - The most optimal of all - from varieties of hard wheat.Potatoes - in small boiled quantities, baked, but not fries.Vegetable oils - flax seeds, olive, grape seeds, amaranth.Fruits - Except for sweet bananas, dates, grapes.Candles are preferably useful: natural or marmalade, bitter chocolate, fruit jelly, jelly, various candies or bars of dried fruit. Make sure - 3 teaspoons of honey per day.Every day - 3 tablespoons of oat sound in the composition of various dishes or not. In the second case, it is very optimal to eat them half an hour before eating, washed with ordinary water.To determine an individual number of days in the consolidation phase, you must multiply the number of kilograms lost by 10. Make sure to organize a day of protein fasting once a week. At this point, it is possible to lose around 3 to 4 kilograms per month.

Fourth - Weight stabilizationThe fourth and last stage of Ducan's diet is essentially a lifestyle that will not gain weight by observing several simple rules:The use of oat flour uphill 3 tablespoons each day.Daily moderate physical activity - Walk on foot, walk on the steps, rejection of the elevator, if possible - any feasible training.Every 7 days - a day of protein on an empty stomach.The diet is still little calorie vegetables and protein products, everything else is used moderately.

What products can be consumedThe list of products authorized on the Ducan stone diet consists of 100 posts, 72 of them can be consumed in unlimited quantities:Low-content meat: beef (meat cuts for steaks, tongue, cut, kidneys, liver, back of the carcass, rostbif), basement, rabbit, fat-free pork.Bird: all part of turkey, chicken, dove, quail, offal.Fish: Fresh and ice cream: paltus, fold, salmon, salmon, dorada, sea perch, putassa, sardine, mackerel, cod, hek. All seafood, including crab.Cheese tofu.Oat bran.Chicken and quail eggs.Dairy dairy products and fermented milks: cheeses, cottage cheese, kefir, yogurt, milk.Lapsha of the Konnyaku - Shiretaki plant.Greens, young onions, lemon juice.From the second stage of the diet, 28 other articles are authorized to use:Cabbage: white, broccoli, Brussels, sea, color.Legal: peas, asparagus, patch beans.Pumpkin vegetables: pumpkin, zucchini, cucumber.In Nightchade: potatoes, eggplant, tomatoes.Green, spinach, radish.Starting with the third phase in moderate quantities, they are authorized:Oils: olive, amaranth, salty, flax seeds, rapeseed. From 5 grams per day of the second stage at 30 from the fourth. Berries Gerja - up to 2 tablespoons.Flax and chia seeds - from the work -study phase, a tablespoon per day.Crab stick.Tomato paste.Bread, pasta.Ugly fruits.The list of products authorized for each stage of the diet is constantly expanding. On store shelves, you can already find confectionery products in Ducan.

What products cannot be consumedFor the diet to provide the desired result, it is necessary to exclude a certain number of diet products. But unlike many weight loss systems, specialists in this weight loss method take into account the characteristics of human psychology. If there is a strong desire to eat candies, it is allowed to use a little bit of bitter chocolate at the same time to avoid a breakdown in the future.Prohibited products at the attack stage:Confectionery.Bakery products.Groups.Legumes.Potato.All types of nuts and seeds.Sugar, salt.Store sauces.Pasta.Fat and melted cheeses.All oils, including butter.Sausage products.Pork and poultry of fatty meat.Products prohibited at the "cruise" stage are the list as on "attack", with the exception of vegetables and authorized fruits.Prohibited products in the "consolidation" stage- The same thing, but cereals, pasta, bread, bread and certain candies (candy, bitter chocolate) are allowed in small quantities.In the consolidation phase, you can eat all products in moderation, but it is recommended to observe a balanced healthy diet. He plans to rejection of white flour products, sugar, store sauces, sausages.

Approximate menu for each dayWe offer an approximate version of the daily diet for each step:"Attack":Breakfast- Low breaststage cottage cheese with oat sound.Dinner- Boiled beef, 2 eggs.Afternoon snack- Kéfir.Dinner- Seafood cocktail."Cruise":Breakfast:Omlet of chicken eggs and 0% milk of fat.Dinner:A boiled chicken with broccoli.Afternoon snack:Apple green, yogurt.Dinner:Fish in the oven, cabbage salad and cucumber salad silt."Consolidation":Breakfast:Hard eggs, cottage cheese, orange.Dinner:A little buckwheat porridge, vegetable stew, baked turkey meat.Afternoon snack:kefir.Dinner:Fish and vegetable soup.The list of authorized products allows you to experience and eat varied.

Recipes for ducan stages diets

For the first stepCottage cheese pan for breakfast.You will need it: a low canvas cottage cheese briquette, 3 medium chicken eggs, 3 tablespoons of oat sound, half a glass of kefir, natural sucrose to taste.Preparation: Pour the cutter cut with kefir for 10 minutes, then mix with the rest of the components, bake for 20-25 minutes.At this stage, you can use with a tel on a ducan, in the following - with diet jams (sugar -free), with honey, fruit. Nutella on Ducan.You will need: low fat in fat and 200 milliliters, milk milk-4 tablespoons, coco-a tablespoon of a taste, from the 2nd to the 4th step that you can honey.

For the second stepOkroshka for lunch. You will need: low fat kefir, 100 grams of boiled chicken breasts or turkey meat, 2 chicken eggs, a large pile of green vegetables, a cucumber.Preparation: Cut all the solid ingredients with small cubes, add to the kefir. Salt, pepper and sprinkle abundantly in finely chopped herbs.

ContraindicationThe food system developed by Pierre Dukan is not suitable for everyone. This must be taken into account before joining it. The reduction in this way is strictly prohibited:People with high pressure.In the presence of all kidneys.In such liver diseases: cholecystitis or bile disease.With stomach or duodenal ulcers.Children and adolescents.At the pregnancy planning stage during computer science during lactation.It is not desirable to observe the ducan diet in diabetes, any variety of allergies, diseases of the digestive organs.

What results can be obtained?The weight is most quickly lost for "the attack". During the week of the regime characteristic of this period, you can fall to 6 kilograms, depending on the initial parameters. During the "cruise", 1 kilogram per week is considered an average indicator. Given the possible weight liners and individual characteristics, this indicator can fluctuate at less than 300 to 400 grams. During "consolidation", the neglected weight loss mechanism continues to operate and each month you can lose up to three kilograms. The purpose of the "stabilization" period is to maintain the result.