More than 35 years ago, French therapist Pierre Dukan developed a author's power system that helped lose weight quickly.For years, the diet has gained good popularity in France and around the world.
The basic principles of the Ducan diet
Ducan's diet is a successful symbiosis in a scientific approach and practical experience, tailored to taking into account the urgent and psychological needs of people with overweight.Weight loss occurs due to the exception of fat and carbohydrates.At the same time, the protein that forms the basis of the diet is not completely absorbed by the body.This power system is easily adapted to one's needs and lifestyle.To everyone who decides quickly and forever losing weight, Pierre Ducan is very advised:
- Eat mainly low protein products.
- Drink at least 1.5 liters of liquid a day.
- Frequently taken oats from food.
- Eat according to schemes covering 4 stages: "attacks", "replacement", "unification" and "stabilization".
- Get used to do physical work, at least ─ to 20 minutes fast daily.
According to Pierre Dukan, protein products should be used in the diet of men and women who want to lose weight.At the same time, fat and carbohydrates are cut minimum.Due to low protein sources -are recommended:
- beef;
- Veal;
- Offal;
- rabbit meat;
- Types of fat and lean (including smoke and cans in their own juice);
- seafood and crab sticks;
- chicken and turkey without skin;
- egg protein and serum;
- low dairy products;
- Lenten ham with fat content from 2 to 4 %;
- Chicken eggs and quail.
Many do not decide to turn to protein nutrition, right -right fear of possible health problems.However, the side effects of the Ducan diet can be avoided if you drink enough amounts of fluid: at least 1.5 liters a day.These include not only simple and mineral water, but also coffee tea, green and black, qikoria drinks, herbal decoctions and compost from Coji berries.As well as the importance of nutrition and pepsi.
Oat Bran is a grain shell, the product was previously considered almost useless.But French therapists succeeded in using the properties of oats for the benefit of losing weight.Nowadays it is a much -needed component in the Ducan diet.This product adds a lack of coarse fiber and reduces the amount of nutrients absorbed with food.Oat Bran:
- Make your feelings full;
- binding cholesterol;
- contributes to decreased blood pressure and blood sugar;
- slows down the absorption of rapid carbohydrates;
- cleansing the body of toxins;
- Normalizing digestion.
In addition, wheat skin is a low substitute for ordinary bread and porridge.Oats, depending on the diet level, are used in 1.5 to 3 tablespoons.You can eat bran, drink water, mix with yogurt, use as a cake or baking ducan.
Diet Diet: Products allowed and prohibited
To lose weight on this power system, it is necessary to exclude fatty products and the main sources of carbohydrates from the diet.These:
- various types of meat;
- Geese and duck meat;
- butter;
- dairy products with fat content of more than 1.5 %;
- cereals and nuts;
- bread and pastries;
- fruits and nuts;
- Honey, sugar and cakes.
If it seems that the Ducan diet offers a very few menu, then this is not.Depending on the stage, the following products can be eaten in almost limited quantities:
| The original product of an animal | Beef with fat layers, beef, turkey, chicken, rabbit, basket, skinny ham and turkey, eggs, offal, eggs and serum protein |
| A source of plant protein | Mushrooms and shirataki noodles |
| Fish and seafood | Cod, pollock, crab, squid, clams, shrimp, sticks |
| Vegetables | Broccoli, colored and white cabbage, eggplant, zucchini, dill, parsley, arugula, kolrabi, tomatoes, bell pepper, celery, green beans, cucumbers, spinach, leaf salad.Beets, artichoke and Jerusalem carrots - just in the morning. |
| Dairy products with 0 % fat content | Cottage cheese, milk, kefir, yogurt without adding sugar, melt the cheese |
On "attacks" and all the next stages, meat, fish and eggs can be boiled, roasted and fried without adding oil.Low starch vegetables should be eaten raw, boiled or steamed.
The Ducan Nutrition Algorithm provides an amazing list of allowed additives.This helps to diversify the menu and thus protect yourself from damage.If you use it, you can feel like a well -known chef, cooking an attractive dish and easy to lose weight.
So what additives are allowed for Ducan diet?These:
- difficult with zero calorie content;
- Oat bran;
- wheat and rye brakes ─ no more than 1 tablespoon a day;
- flavors and essentials;
- Milk scheme;
- cocoa with fat content not exceeding 2 %;
- Mustard and soy sauce without sugar in composition;
- corn starch (within 20 g);
- tomato paste;
- herbs and spices -spices;
- Balsamic vinegar;
- gelatin;
- sesame, chia and hemp seeds;
- ginger root;
- Cornishons, lemon and onions;
- vegetable oil ─ starts with the "replacement" stage;
- sugar -free yogurts with pieces of fruit ─ up to 2 jars a day;
- Watch Berries.Allowed from the "attack" phase.
Time to continue the attack, enjoy cruise or harvest the fruits of labor: depending on the attack plan for overweight
The Ducan diet consists of four phases, or stages, with a set of products and certain periods, which must be individually calculated.
| Phase | What products can be eaten | Period, day | Weight loss, kg |
| “Attacks” | Just a protein.Carbohydrates are completely excluded.Throughout the "attack", 1.5 tablespoons are put into a daily diet.L. oat bran | From 2 to 10 | From 3 to 15 |
| “Replacement” (“cruise”) | Protein replacement (CHO) and protein-vegetable (BO) days.Protein and vegetable products -NECRAs are allowed, plus 2 tablespoons.L. oat bran | Up to the right weight | From 1 per week |
| “Consolidation” (“consolidation”) | Diet is made up of protein and vegetable products.One part of the fruit -a day is added, 2 pieces of bran or grain, 40 grams of cheese.It is also necessary to observe 1 day of protein alone a week and daily take 2 tablespoons.L. Oat Bran.You can arrange 2 holiday lunches or dinner every week | Calculated with formulas: 10 x for the number of lost pounds | |
| “Stabilization” | You can eat carbohydrates 6 times a week.Every day, it is necessary to use oats in 3 tablespoons.Note 1 day of protein a week. | All life |
"Attack" phase: Duration and menu for one week
This "attack" ─ is a stage with a difficult restriction.But this period is easy to go through, as at the beginning of the Dukanovs Road is accompanied by high motivation for weight loss.In addition, this phase does not last long.The "attack" period depends on the number of pounds you plan to reset:
- up to 5 kg ─ 1 day "attack";
- up to 10 kg ─ no more than 3 days;
- from 10 to 20 kg ─ 5 days;
- More than 20 kg ─ from 7 to 10 days.
Significant weight loss on the "attack" stimulates a person and further adheres to the selected power system.
Phase "attack": menu for a week
| Day | Eat food | Dish |
| Monday | Breakfast | Cottage cheese, tea |
| Lunch | Some pieces of turkey | |
| Dinner | Beef steak | |
| Evening snacks | Boiled eggs with mayonnaise | |
| Dinner | Grilled fish, 200g yogurt | |
| Tuesday | Breakfast | Cake from oat bran, ham from turkey |
| Lunch | Yogurt | |
| Dinner | Cut chicken | |
| Evening snacks | Ice cream in Ducan | |
| Dinner | The rabbit boiled | |
| Wednesday | Breakfast | Yogurt, coffee |
| Lunch | Boiled eggs with mayonnaise | |
| Dinner | Cod bake | |
| Evening snacks | Cottage cheese with parsley | |
| Dinner | Casserole from chicken liver and oats bran | |
| Thursday | Breakfast | Boiled eggs |
| Lunch | Oats cake | |
| Dinner | Chicken legs | |
| Evening snacks | Yogurt | |
| Dinner | Chicken fillet stuffed with ham and cottage cheese | |
| Friday | Breakfast | Oatmeal oat with yogurt |
| Lunch | Cottage cheese | |
| Dinner | Fragrant chicken breast | |
| Evening snacks | Slice of Turkey | |
| Dinner | Muffin from milk | |
| Saturday | Breakfast | Syrniki |
| Lunch | Yogurt | |
| Dinner | The chicken heart is boiled | |
| Evening snacks | Boiled eggs | |
| Dinner | The rabbit boiled | |
| Sunday | Breakfast | Casserole cheese cottage |
| Lunch | A piece of turkey roasted | |
| Dinner | Kurin Suffle | |
| Evening snacks | Yogurt | |
| Dinner | Boiled fish, 200g cottage cheese |
Recipes for the "attack" phase
Oatmeal
- 1.5 tbsp.Tablespoons of Oat Bran;
- 1 chicken egg or 1 protein;
- 1.5 tbsp.Tablespoons cheese or soft hut yogurt;
- Salt or sucriner to taste.
Mix all the ingredients carefully.Form a small cake.Bake in a pan with an anti -stick coating.
Cheesecakes ducan
- 100 g of cereal cottage cheese;
- 1 egg;
- 2 tbsp.Tablespoons of Oat Bran;
- 2 tbsp.Tablespoons yogurt;
- 1/2 teaspoon of baking powder;
- Vanilin, Sucrotor to taste.
Separate the protein from the egg yolk.Yolk, yogurt, cottage cheese, bran, baking powder, sucriner and vanillin mixture.Beat the protein into a strong foam, inserting it carefully into the batter.Heat the pan with a teflon coating and fry the cheese cake to a bright crust.
Cut chicken
- 600 g baby chicken fillet;
- 1 pepper pod pod;
- 2 tbsp.Soy sauce;
- 2 cloves of garlic;
- Greens Parsley;
- salt.
Rinse the chicken fillet and cut it fine with a sharp knife.Garlic roll, add minced meat.Clean chili and cut.Choped meat season with salt, add garlic, chili pepper, soy sauce and chopped parsley.Mix everything thoroughly.Wipe the pan heated with a paper towel with a drop of vegetable oil.Put chopped meat with one tablespoon, fry for 3 minutes on each side.
Cod bake
- 500 g fillet COD;
- One pack of low cheese;
- 1 teaspoon of mustard;
- 2 small bulbs;
- 1 lemon juice;
- Black pepper and salt to taste.
Wipe the juice from lemon.Chop the onion, mix with lemon juice.Introduce cottage cheese, mustard, pepper and salt into the mixture.Cover baking sheets or baking dishes.Put the COD fillet on the foil layer.Distribute the cheese sauce on top.Cover the dish with the foil strands, finish the edges.Preheat the oven to 180 ° C. Cook the dish for 25 minutes.
Fragrant chicken breast
- 1000 g of breast chicken fillet;
- 2 tbsp.Soy sauce;
- 1 head of garlic;
- 1/2 pack of cottage cheese with 0 %fat content;
- 1 teaspoon of mustard;
- Pepper and salt to taste.
Wash and dry the chicken breast fillet.Make a cut in the meat.Clean garlic.Divide each clove into three parts.Back the breasts with garlic.Place the fillet provided in silicone form.Distribute soy sauce with meat.Cottage cheese salt, mix with pepper and mustard.Pour meat with the resulting mixture.Put the shape in the oven, preheating to 180 ° C. Cook for 30 minutes.Then add the temperature to 220 ° C and prepare another 10 minutes.
Casserole from chicken liver and oats bran
- 500 g of chicken heart;
- 2 tbsp.Tablespoons of Oat Bran;
- 2 chicken eggs;
- 1/2 cup of yogurt;
- Salt and spices to taste.
Offal, clean from the movie.Boil until soft (about 15 minutes).Cold.Pierce all ingredients with a blender until smooth.Transfer the mixture into a refractory form, bake for 15 minutes at 180 ° C.
Chicken fillet stuffed with ham and cottage cheese
- 1 big chicken breast;
- 2 tbsp.Tablespoons Tomato Pes;
- One pack of low cheese;
- 1 tbsp.spoon lemon juice;
- 2 cloves of garlic;
- 70 g of ham with a fat content of up to 4 %;
- Salt and spices to taste.
Separate the breasts from the bones, remove the skin.Cut the fillet without reaching the edge, and growing, like a book.Suitable for a little fillet, grease with lemon juice and put in the refrigerator for half an hour.Garlic, mix with cottage cheese and tomato paste, season with salt and spices.Cut the ham strip.Lubricate fillet with cottage cheese, and then place chopped ham.Turn the fillet into the roll, the cooking yarn.Bake for 30 minutes at 200 ° C, remove the yarn from the roll before serving.
Ice cream in Ducan
- 300 g of soft cottage cheese or yogurt;
- 1 cup of milk;
- 20 g of gelatin;
- 1 teaspoon of soluble coffee;
- Cinnamon and sugar -substituter to taste.
Dip gelatin in cold milk for half an hour.Then heat the mixture in a water bath until the gelatin is completely dissolved.Add sucrotor, cinnamon, soluble coffee.Beat the cheese or yogurt of the cottage, interrupting the gelatin-coffee mixture.Beat again.Pour the mass into a silicone mold.Put in the refrigerator.
Mayonnaise on Ducan
- 1 teaspoon of mustard;
- 1 teaspoon of olive oil;
- 2 yellow;
- 1 tbsp.spoon lemon juice;
- 250 g of low -fat cottage cheese -Low -Fat;
- Sugar -substituter and salt to taste.
Beat yellow with a mixer or beat, gradually add mustard, salt and sahzam.Beat, add cottage cheese, then add olive oil with a thin stream.Finally, add lemon juice.
Stage of "Cruise": Squirrel-Cute Alternation to achieve perfect weight
The "cruise" phase is the most important stage of the Ducan diet, consisting of the replacement of protein protein and solely protein.It is for this period that the major weight loss is responsible.Pierre Ducan recommends adhering to the ratio of 1 BO and 1 CB.
Week menu for the "Alternation" phase
| Day | Eat food | Dish |
| Monday bo | Breakfast | Cake from Oat Bran and Tuna paste |
| Lunch | A piece of vegetable, cottage cheese | |
| Dinner | Cut turkey, vegetable salad with yogurt clothes | |
| Evening snacks | Tuna in its own juice, fresh cucumbers | |
| Dinner | Stuffed zucchini | |
| Tuesday chb | Breakfast | Cotap from cottage cheese and chicken ham |
| Lunch | A piece of meat bread | |
| Dinner | Chicken soup with oats branch | |
| Evening snacks | Hamper cheese rolls and cottages | |
| Dinner | White | |
| Wednesday bo | Breakfast | Ovaries-glazing, a piece of salmon and vegetables |
| Lunch | Roll cucumber, cottage cheese and shrimp | |
| Dinner | Hot calf | |
| Evening snacks | Wrap from ham, cottage cheese and vegetables | |
| Dinner | Stuffed pepper | |
| Thursday chb | Breakfast | Omlet with tuna |
| Lunch | Yogurt | |
| Dinner | Fish soup | |
| Evening snacks | Jelly cheese cottage | |
| Dinner | Turkey boiled in Jorgurt | |
| Friday BO | Breakfast | Chicken cupcakes, fresh cucumbers |
| Lunch | Oatmeal | |
| Dinner | Beef, boiled from vegetables | |
| Evening snacks | Listen to the roll salad with cottage cheese | |
| Dinner | Khuritsa jelly | |
| Saturday chb | Breakfast | Wall ham with cheese and vegetables -a soft hut |
| Lunch | Casserole cheese cottage | |
| Dinner | Okroshka in the kefir without adding vegetables -sayuran | |
| Evening snacks | Yogurt | |
| Dinner | Baked dorada | |
| Sunday | Breakfast | Oats cake with home heart pasta |
| Lunch | Muffins from cottage cheese, corn starch and smoked chicken | |
| Dinner | Beetroot on the kefir | |
| Evening snacks | Sticks from celery sticks with jorgurt -based sauce | |
| Dinner | Nuggets in panning from oats, cucumber salads and tomatoes |
Recipes for the "Alternation" phase
Okroshka on kefir
- 0.5 liters of kefir scheme;
- 0.5 cups of mineral water;
- 2 pieces of low ham chicken;
- 1 fresh cucumber;
- 2 boiled eggs;
- 4 radish;
- 1 teaspoon vinegar;
- parsley;
- black pepper;
- salt.
Grated radish.Chicken ham, cucumbers, eggs and vegetables -cut into cubes.Chop Parsley.Fold the ingredients in the appropriate container, pour the kefir mixed with mineral water.Add pepper and vinegar, salt.
Chicken soup with oats branch
- 1 liter of water;
- 400 g of chicken fillet;
- 1 egg;
- 1.5 tbsp.Tablespoons of Oat Bran;
- 1 small bulb;
- a small bunch of green onions and dill;
- salt.
Cook chicken fillets for 20 minutes.Exit meat, cut into small cubes and place in soup.Chop green and onions, pour into a pan with soup.Salt.Pour raw eggs into boiling soup.Cook for 5 minutes, add oats and chopped chopped.Remove the soup from the fire.
Fish soup
- 1 liter of water;
- 2 banks in their own juice;
- A small group of dill;
- Salt and bay leaves.
Boil water, salt.Open the jar with the tuna, knead the fish with the fork.Chop the onion.Put the onion in boiling water, add the bay leaf.Cook for 3 minutes, then place a large fish.Cook for 5 minutes, finally add a finely chopped dill.
Barbecue chicken pickle in yogurt
- 500 g baby chicken fillet;
- 250 g of yogurt with zero calorie content;
- 1 teaspoon of paprika;
- 1 teaspoon of grated ginger root;
- 1 clove of garlic;
- red pepper at the end of the knife;
- Salt to taste.
Cut the chicken fillets into the same size pieces.Chicken meat is marinated in a mixture of yogurt, salt and spices.After 3 hours, the meat is on the wooden socks.Cook on the grill or in the oven until ready.
The hip of the roasted chicken
- Half the cheese cheese cheese scheme;
- 3 thighs of chicken (you can also use feet);
- 1 average bulb;
- 50 g parsley;
- half aisle;
- salt;
- Black pepper.
Remove the skin from the hips.Onions online and green, fine parsley.Mix with cottage cheese, salt and pepper.On the thighs provided, create deep incisions.Fill in the cutting of the cottage cheese, cover the hips with the residues of the mixture and wrap it in the foil.Put the dish in the oven, preheated to 200 ° C, and bake 45 minutes.
Khuritsa jelly
- 3 liters of water;
- 1 average chicken;
- 30 g of gelatin;
- 2 eggs;
- 1 head of the head;
- 2 bay leaves;
- 2 cloves of garlic;
- Allspice;
- salt.
Remove the skin from the chicken.Pour water and cook over low heat.Remove foam.Put onion, garlic, salt and peeled pepper into the soup.Cook for an hour, then add the eggs, let it boil for 5 minutes and turn off the gas.Cool chicken.Separate the meat from the bones and cut into small pieces.Melt the gelatin in 2 cups of cold water.After swelling, heat in a water bath and cold.Boil the eggs.Clean, cut into sections and put in container, place chicken meat on top.Strain 1.5 liters, mix with the gelatin provided.Heat the soup without boiling, and pour the chicken meat.Put the container with the dish in the refrigerator until completely sturdy.
Phase “consolidation”: setting the results obtained
When the perfect weight is achieved, there is a strong temptation to rest on success and return to previous food habits.But it's time to rest.The results achieved must be improved to prevent the reversion of the original weight.
During the third stage of the diet, carbohydrates and fatty products are added to the diet.This means in addition to protein and vegetables, fruits and berries appear in the menu in one piece (except bananas, cherries and grapes).
You can also eat pork, 2 pieces of bran or grain and 40 g of cheese daily.In addition, at this stage, Dukanovites is allowed to indulge in 1 part of the starch containing starch and 1 festive meal a week in the first half of the "consolidation".And 2 parts of the product containing starch and 2 festive dishes per week in the second half of this phase.
As a product containing starch, you can use pasta, cereals, lentils, potatoes.In order not to give it a position to be deployed, it is necessary to leave 1 day of protein a week.
Week menu for the "consolidation" phase
| Day | Eat food | Dish |
| Monday | Breakfast | Oats with bran in skim milk |
| Lunch | Cerebless and cheese sandwiches | |
| Dinner | Okroshka on kefir | |
| Evening snacks | Apple | |
| Dinner | Cut fish and fresh vegetable salads | |
| Tuesday | Breakfast | Home sausage and porridge from Oat Bran |
| Lunch | Orange | |
| Dinner | Fish soup | |
| Evening snacks | Yogurt | |
| Dinner | Chicken barbecue, grill vegetable | |
| Wednesday | Breakfast | Casserole cheese cottage |
| Lunch | Grapefruit | |
| Dinner | Beef with ginger | |
| Evening snacks | Cottage cheese | |
| Dinner | Warm salad with chicken and green beans | |
| Thursday chb | Breakfast | Omlet in package |
| Lunch | Hamper cheese rolls and cottages | |
| Dinner | Chicken soup with oats branch | |
| Evening snacks | Curriculum jelly with cocoa | |
| Dinner | Cod bake | |
| Friday | Breakfast | Pancake from oats bran, cottage cheese with sucrotor |
| Lunch | Chicken cupcakes, vegetables | |
| Dinner | Mushroom soup | |
| Evening snacks | Pear | |
| Dinner | Festive | |
| Saturday | Breakfast | Crushed eggs, salmon alcohol, cut bread |
| Lunch | Cottage cheese muffin with ham | |
| Dinner | Caramed soup is made of cauliflower | |
| Evening snacks | Jelly berry | |
| Dinner | Burned Pig, Cake from Bran Oat | |
| Sunday | Breakfast | Syrniki |
| Lunch | A cup of fresh berries | |
| Dinner | Borsch | |
| Evening snacks | Protein cocktail | |
| Dinner | Chicken with brought sauce, fresh vegetables |
Fourth stage ─ Final weight stabilization
Most of them have tried at least one diet on themselves, facing the fact that after removing restrictions, weight gain increases.Diet Protocol Dr.Dukan will help keep the slim figure throughout his life.To do this, you need to leave the elevator or walk at a quick step at least 20 minutes a day.And also one day a week to keep an eye on protein nutrition.One day protein a week will master all food disorders and protect against weight gain.In addition, throughout life, 3 tablespoons of oatmeal cutting daily should be eaten.This habit will help not eat too much and improve health.
Advantages and disadvantages of Ducan Diet
This power system can be called one of the best protein diets.Advantages of Ducan Diet:
- No need to calculate calories and weight;
- The hunger is not disturbing, the allowable product can be edible, for a sense of saturation;
- Excess weight runs stable and for as long as it is;
- The weight of the body's muscles does not disappear.
But there are negative things, these are:
- Natural meat and fish products are quite expensive;
- It is necessary to devote a lot of time to prepare the dish;
- During the Ducan diet, the burden on the kidneys, shortness of breath, dry mouth, weakness, unpleasant odor of the body, and constipation are unusual.
Contraindications
The Ducan diet is suitable for many, but not everyone.The contraindication to this power system is:
- Young and old age;
- Pregnancy and breastfeeding;
- kidney pathology;
- gastrointestinal tract disease;
- Disease of the nervous system.
To minimize side effects from the diet, it is recommended to take the appropriate vitamin-mineral complex.
The Ducan diet is not just a power system, but a detailed weight loss plan that allows you to see valuable numbers on a limited time limit and maintain a perfect shape throughout life.