There are many different dietary systems that contribute to losing weight.In 2000. years, French Dr. Dukan announced his book in which he described his weight loss program in detail.Diet consists of several phases.For convenience, it is recommended to print the Ducan's diet with the menu for each day in the table and start losing weight.
Basis of food- Almost complete exclusion of fatty foods, maximum replacement of carbohydrates with proteins.
Basic rules
The Dukan system has a number of rules.
To quickly resolve the extra pounds, it is important to follow strictly:
- There is no need for hunger.Destruction in food is the cause of failures.
- During the diet, prohibited products are excluded (it is better to remove them from the refrigerator and the closet).
- Sharbi is one of their main diet components.The product is included in all diet phases.Its use helps to remove toxins, improve the operation of digestive organs.
- Exercises, morning exercises, walking walks 20 minutes will help quickly lose weight lean pounds, maintain the body in good shape.
The author of the diet believes that the rules should follow not only for weight loss, but also strengthening health.
Permitted products
The list of allowed products is quite extensive and diverse.It is important to consider not only the product, but also a method of cooking meals from it.
| Recommended products | Cooking method |
| Low-faton white and red meat, desirable chicken, veal, rabbit | Saving, boiling, baking without any oil |
| Egg white | Cook eggs or in the form of an omelet |
| Fish, seafood, canned food or in tomato sauce | Money, shutdown |
| Milk (fat content to 1.5%), yogurt, yogurt (without fillers), fermented baked milk, cottage | Liquid acid-thought products in pure form or with cereals |
| Green vegetables, melons, root crops | In raw form, money |
| Fruit trees, shrubs | Fresh, in compotes, baked |
| Buckwheat, white rice | Porridge on water without salt |
| Bread for the entire grain, with brin | Fresh |
| Mushrooms: dried handcuffs | Ingredient of the soup |
Such a large selection allows you to prepare various dishes every day.
Forbidden products
The Power System provides general restrictions and specifically for each phase.
In all phases are prohibited:
- alcohol;
- chips, fast food;
- Semi-edged products;
- pasta;
- Oily meat (lamb, ham);
- Fried, smoked food.
Prohibited products depending on the phase of the electricity system:
- "Attack":Goose, duck meat, canned fish in oil, green onions.
- "Cruise":Potatoes, legumes, corn, cereals, avocado, mushrooms.
- "Consolidation":Grapes, cherries, peaches, cherries, apricots, bananas, dried fruit.
- "Stabilization":Products with high elactosis content, red fish.
In the last phase, it is allowed to eat lapse from Glucomananna - Shirataki.
Ducan Diet: To me for each day, the products table
Approximate menu for the week is given below:
| Days | Breakfast | Snack | Dinner | Dinner |
| And | Bran, Eggs, Cottage | Kefir or ash | Vegetables | Boiled meat |
| II | Omelet protein, stonemas, herbs or green tea | 2 Cheesecakes, Chicory | Veal vapor, raw vegetables | Roasted vegetables with fish, green tea |
| III | Cottage (fat content no more than 0.9%), yogurt without sugar content | 2 green apples | Vegetarian Borscht, cooked veal, bread with dam | 3 cooked eggs, billion salads, plants tea |
| IV | Cooked chicken, match | Fruit, Bran | Turkish soup, whole grain bread | Fish, vegetables salad |
| V | Bran, cheese, compote | Cottage with fruit | Chicken boilers (pare), root salad | Seafood cocktail |
| You | Omelet, Apple, Match | Cheese, Bran | Cooked potatoes with Turkey | Baked beef, vegetables |
| VII | Cheesoons, Fruit, Coffee | Cheese, fruit dessert | Solyanka with meat, veal cubes, bread | Baked salmon, vegetables |
It is allowed to make small changes based on taste.
Phase 1 - "Attack": We hit overweight
"Attack"- The first phase of the ducan method.The stage is complex, its goal is a weight loss with an accelerated pace.The duration of the period depends on the desired result, on average 2-6 kilograms take 3-7 days, but not more than ten.
"Attack"- The first phase, the further process depends on that.This phase is that most severity is spent.The diet includes meat, poultry, raging protein, milk products with a small fat content.It is recommended to drink 2 liters of liquid a day, including tea, compote, chicory.For breakfast are sure to eat the bar.
Phase 2 - "Cruise" / "Alternation": "Flimmo" to results
The essence of the stage-Expermission of protein days with protein carbs.The system consists of the "day of every second day", but other options suitable for a particular person and its characteristics of its body (2/2, 3/3) are acceptable.
The stage is long, from two to six months, so you should be patient.Once a week or decades of treats from non-state components: fruit-chocolate darkness, marmalade, yeast baking (no melange).
Phase 3 - "Consolidation" / "Consolidation": We confirm the result
At this stage weight loss- It's not the main thing, it's important to fix what has been achieved.Losing weight in this period is an average of 400 g per week.The duration of the stage is calculated individually, depending on the amount of weight loss: 1 kg is 10 days.If, for example, in the previous 2 phase, it was possible to lose 5 kilos, then the duration of the consolidation phase is 50 days.
Phase 4 - "Stabilization": We maintain your experience
Final phase - 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 provided in this period allows you to remain slender, healthy and energetic.Rejected pounds are not coming back.
Rules of "Stabilization":
- Inclusion in carbohydrate and fat menu.
- Once a week, return to attack (any dishes, the main thing is protein).
- Sharbi is a mandatory element of power.They eat, flood with water, kefir.
- Use of a large amount of liquid, at least 1.5 liters per day.
- Weak but regular physical activity.
It is allowed to arrange "feasts", but immediately after one day they return to protein food.
Dukan Diet Recipes
Basis of nutritional regime - dishes from ingredients containing animal and plant origin proteins.Any method of preparation except frying.Oil, salt and sugar in very limited amounts are completely excluded.
Chicken soup
Liquid food with meat is consumed on 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 tablespoons;
- Green - to taste;
- Salt is limited.
Preparation:
- The meat is poured out with water and cooks 40 minutes.
- He comes out with a slotted spoon, chopped and returned to the broth.
- Add salt and vinegar, mix while the funnel forms.
- They break eggs and pour themselves slowly into funnel.
- Leave him for another 2-3 minutes.
- The prophetic spoon is performed twisted protein, chicken pieces, placed in a plate.
- Add chopped green and broth.
Chicken stomach with Rotvkom
The salad is warm and kind to taste.If you cook properly, the dish will fall on the list of the loved ones.
Products:
- Chicken stomach-200-300 g;
- Medium Rotkvica - 1 pc.;
- Onion, better green - 1 pc.or bundle;
- Apple vinegar - 1 tablespoons;
- Salt, sugar - limited.
Preparation:
- Chicken stomachs are well stretched, boil for 1.5 hours.
- Fine cut onions and ready - usade.
- Brothers rubbed on the grater.
- The ingredients are mixed with vinegar, salt, sugar.
The dish is eaten on lunch.
Cheesecakes in the pan in Ducan
The recipe is simple, cooking time-15-20 minutes.Great for breakfast or snack.
Ingredients (number is designed for 4 portions):
- Cottage (low -fat) - 360 g;
- Egg - 1 pc.;
- Corn starch - 1 tbsp.l;
- Soybean isolate or herbal protein - 10 g;
- Sugar, vanilla to taste.
Recipe:
- The insulation (protein) is added to the house, Mix.
- Starch, egg, vanilla, sugar, mix, mix in return.
- REDIGHTS are fried in corn or olive oil.
- The formed balls are laid on the heated pan.FRY under the cover 5 minutes on both sides.
- In the "Holidays" days, cheeses eat with honey, jam.
Fish salad
The dish is nutritious and delicious, all households will like.
Necessary products:
- Scrapes canned in their own juice - 1 bank;
- Great chick eggs - 5 pcs.;
- LUK (PERO) - 1 bundle;
- Ducan mayonnaise - 5 tbsp.l.
Preparation:
- Eggs are cooked for 10 minutes.
- All ingredients are fine cut.
- The bowl is laid a layer of fish, lubricated with a spoon of mayonnaise.
- He sprayed again at the top and sauce.The last layer is eggs with the remaining mayonnaise.
- Parsil's leaves is placed as a decoration.
Omletter Roll
According to Ducan's loss reviews on a diet, this dish is one of the most delicious ones.
Ingredients:
- Cottage - 2 buckets.l;
- Eggs - 3 pcs.;
- Bran - 2 tbsp.l;
- Parsley is a crowd.
Recipe:
- Proteins separated by egg yolk were beaten in foam, hacking is added, left for a few minutes (10-15).
- The yolks are added to the protein mass, mixed.
- The mixture is located in a pan, fry on both sides, placed on a plate.
- The cottage is mixed with chopped parsley, spoil the fried mass and wrapped in the roll.
Blank asks or filling
Baking is prepared in the oven or into a slow stove on the appropriate program.
Products:
- He rubbed into a dam flour - 4 tbsp.l;
- Egg - 3 pcs.;
- Water - 50 g;
- Cottage (fat content less than 0.9%) - 300 g;
- Baking powder - 1 g.
Preparation:
- Beat proteins, add a branch flour, baking powder, mix.
- Put in an oven or multicooker 10 minutes at a temperature of 170 °.
- Prepare a mixture of cottages, egg yolk and water.
- The cake is pouring out with the cottage and is sent to the oven for 5 minutes.
If you want, add fungus filling.For his preparation, frozen champions are stewed sour cream, eventually add cheese.
How to leave a diet?
The system consists of phases, the latter is gradual return to the usual diet.The essence of the diet is "leaning"on protein, reduction of carbohydrates.The stabilization phase should be introduced 10 g of carbonile and hydroxyl group.
Contraindications and dietary damage
After the announcement of the diet, a wave of criticism crashed on it.There is a lot of articles on the Internet in which it is painted that health damage is performed when using the weight loss method from Dukan.
Lack of carbohydrates and fats can face the following:
- metabolic acidosis;
- Kidney dysfunction;
- Nervous breakdown;
- Neurodegenerative disorders.
Insufficient amount of fiber in a diet leads to the intestinal bowel disorders.
Given possible side effects, the power system is contraindicated to people with the following pathologies:
- Heart and vascular disease;
- damaged liver and kidney functionality;
- diseases of the muscle system bones;
- Mellitus diabetes;
- gestation period, breastfeeding;
- Distraction of the gastrointestinal tract.
The attitude towards the method of loss of Dukan is ambiguous.Subject to all the rules, gives good results.