There are many different nutritional 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 stages.For convenience, it is recommended to print Ducan's diet with a menu for each day at the table and start losing weight.
The base of the diet- Almost complete exclusion of fatty foods, maximum replacement of protein carbohydrates.
Basic rules
The Ducan system has several rules.
To quickly get rid of extra pounds, it is important to follow them strictly:
- There is no need to starve.Food destruction is the cause of malfunctions.
- During the diet, forbidden products are excluded (it is better to remove them from the refrigerator and the cabinets).
- Sharbi is one of its main components of the diet.The product is included at all stages of the diet.Its use helps to remove toxins by improving the work of digestive organs.
- Exercises, morning exercises, walking for 20 minutes will help you quickly lose the hated kilograms, keep your body in good shape.
The author of the diet believes that the rules should be followed not only for weight loss, but also to strengthen health.
Products allowed
The list of allowed products is quite extensive and diverse.It is important to consider not only the product, but also the method of cooking dishes of it.
| Recommended products | Cooking method |
| Low white and red meat, preferable chicken, veal, rabbit | Stew, boiling, roasting without oil |
| White egg | Cook eggs or in the form of an omelet |
| Fish, seafood, canned foods or tomato sauce | Steam, extinguishing |
| Milk (fat content up to 1.5%), yogurt, yogurt (no filling), fermented baked milk, cottage cheese | Liquid sour products pure or with cereals |
| Green vegetables, melons, root harvests | Gross, steam |
| Tree fruits, shrubs | Fresh, in compounds, baked |
| Sarraceno wheat, white rice | Porridge in water without salt |
| Brown bread, with bran | Fresh |
| Mushrooms: Dry foxes | Soup ingredient |
Such a large selection allows you to prepare a variety of dishes daily.
Prohibited products
The energy system provides for general restrictions and specifically for each phase.
In all steps are prohibited:
- alcohol;
- Chips, fast food;
- semi -infinated products;
- noodle;
- fatty meat (lamb, ham);
- Fried and smoked food.
Prohibited products, depending on the stage of the energy system:
- "Attack":Goose, duck meat, fish canned in oil, green onion.
- "Cruise":Potatoes, vegetables, corn, cereals, avocados, mushrooms.
- "Consolidation":Grapes, cherries, peaches, cherries, apricots, bananas, dried fruits.
- "Stabilization":Products with high lactose content, red fish.
In the last step, it is allowed to eat LAPSHA of Glucomannan - Shirataki.
Ducan Diet: Menu for every day, product table
The approximate menu of the week is presented below:
| Days | Breakfast | Snack | To have lunch | To have lunch |
| I | Bran, eggs, cottage cheese | Kefir or Ashes | Vegetable soup | Cooked meat |
| II | Protein omlet, oat bran, herbs or green tea | 2 cheesecakes, chicory | Veal steam back, raw vegetables | Vegetables roasted with fish, green tea |
| III | Cottage cheese (fat content not exceeding 0.9%), yogurt without sugar content | 2 green apples | Vegetarian borscht, cooked veal, bread with bran | 3 boiled eggs, bran salads, herbal tea |
| 4 | Boiled chicken, bran | Fruit, bran | Turkey soup, brown bread | Fish, vegetable salad |
| V | White, cheese, jam | Cottage cheese with fruits | Chicken gutters (steam cooked), root salad | Seafood cocktail |
| VI | OMLET, Apple, Bran | Cheese, bran | Boiled potatoes with turkey | Baked meat, vegetables |
| VII | Cheesons, Fruits, Coffee | Cheese, fruit dessert | Solyanka with meat, veal back, bread | Roasted salmon, vegetables |
It is allowed to make minor changes based on flavor.
Step 1 - "Attack": We reach overweight
"Attack"- The first phase of Ducan's method.The stage is complex, its goal is weight loss with a rapid pace.The duration of the period depends on the desired result, on average, 2-6 kg take 3-7 days, but no more than ten.
"Attack"- The first phase, the additional process depends on it.It is at this stage that most weight is spent.The diet includes meat, birds, egg proteins, low -fat dairy products.It is recommended to drink 2 liters of liquid per day, including tea, jam, chicory.At breakfast, they will surely eat bran.
Stage 2 - "Cruise" / "Alternation": "We float" to the result
The essence of the stage-The alternation of protein days with carbohydrate protein.The system author advises the “day everyday” mode, but other suitable options for a particular person and their characteristics of their body (2/2, 3/3) are acceptable.
The stage is long, from two to six months, so you should be patient.It is allowed once a week or decade of a delight of non -state components: fruit chocolate darkness, marmalade, yeast cooking (without melange).
Stage 3 - “Consolidation” / “Consolidation”: we affirm the result
At this stage, weight loss- It's not the main thing, it's important to fix what has been achieved.Weight loss in this period is an average of 400 g per week.The internship duration is calculated individually, depending on the amount of weight loss: 1 kg is 10 days.If, for example, in the two previous stages, it was possible to lose 5 pounds, the duration of the consolidation phase is 50 days.
Step 4 - “Stabilization”: We maintain the experience obtained
The final phase - A gradual return to the "Submarine" menu.The author of the weight correction method advises to adhere to this stage as long as possible.The diet provided during this period allows you to remain slender, healthy and energetic.The discarded kilograms do not return.
The rules of "stabilization":
- Inclusion in the carbohydrate and fat menu.
- Once a week, a return to attack (any dish, the main one is the protein).
- Sharbi is a mandatory element of power.They are eaten, flooding with water, kefir.
- The use of a large amount of liquid, at least 1.5 liters per day.
- Weak but regular physical activity.
It is allowed to organize "parties", but immediately after one day they return to protein foods.
Ducan Diet Recipes
The base of nutritional mode - dishes of ingredients that contain protein of animal and plant.Any preparation method except frying.Oil, salt and sugar in very limited quantities are completely excluded.
Chicken soup
Liquid foods with meat are 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 cider vinegar - 1 teaspoon;
- Green - to taste;
- Salt is limited.
Preparation:
- The meat is spilled with water and boiled for 40 minutes.
- Leave with an ugly, chopped spoon and put back in the broth.
- Add salt and vinegar, mix until the funnel is formed.
- They break the eggs and spill slowly in the funnel.
- Leave for another 2-3 minutes.
- The ugly spoon is removed by a curled protein, pieces of chicken, placed on a plate.
- Add chopped vegetables and broth.
Stomach with radish
The salad is healthy and kind to prove.If you cook correctly, the plate will fall to the list of loved ones.
Products:
- Panties Recommunication-200-300 g;
- Medium size radish - 1 pc.;
- Onion, best green - 1 pc.or a package;
- Apple Vinegar - 1 teaspoon;
- Salt, sugar - limited.
Preparation:
- The stomachs of the panties are well washed, boil 1.5 hours.
- Cut the onions finely and ready -pisses.
- The radish is rubbed into a grater.
- The ingredients are mixed with vinegar, salt, sugar.
The dish is eaten at lunch.
Cheesecakes in the pan in Ducan
The recipe is simple, cooking time-15-20 minutes.Great for breakfast or a snack.
Ingredients (the number was designed for 4 portions):
- Cottage cheese (low fat) - 360 g;
- Egg - 1 PC.;
- Corn starch - 1 tablespoon.L;
- soy isolated or vegetable protein - 10 g;
- Sugar, vanilla to taste.
Revenue:
- Isolation (protein) is added to cottage cheese, mixture.
- Starch, egg, vanilla, sugar, mix, mix in turn.
- Relundes are fried in corn or olive oil.
- Balls formed are placed in a pre -placed pan.Fry under the lid for 5 minutes on both sides.
- On "vacation" days, cheesecakes eat honey, jelly.
Fish salad
The dish is nutritious and tasty, all families will like it.
Necessary products:
- mackerel canned in its own juice - 1 bank;
- Large chickens - 5 pcs.;
- Onion (feathers) - 1 package;
- Ducan Mayonnaise - 5 tablespoons.l.
Preparation:
- The eggs are boiled for 10 minutes.
- All ingredients are finally cut.
- A layer of fish is placed on the plate, lubricated with a mayonnaise spoon.
- Sprinkled on top and sauce again.The last layer is eggs with the remaining mayonnaise.
- Salsa leaves are placed as a decoration.
Omletter Roller
According to Ducan's revisions losing weight in the diet, this dish is one of the most delicious.
Ingredients:
- Cottage cheese - 2 tablespoons.L;
- Eggs - 3 pcs.;
- Bran - 2 TBSP.L;
- The parsley is a lot.
Revenue:
- The separate proteins of the gem are beaten in foam, the cut is added, left for several minutes (10-15).
- The egg yolks are added to the mass of protein, mixed.
- The mixture is placed in the pan, fry on both sides, placed on a plate.
- Cottage cheese is mixed with chopped parsley, stained with a fried dough and wrapped in a roll.
Empty Pie or Filling
Cooking is prepared in an oven or slow pan in the corresponding program.
Products:
- Rubbed bran flour - 4 tablespoons.L;
- Egg - 3 pcs.;
- Water - 50 g;
- Cottage cheese (fat content less than 0.9%) - 300 g;
- Posto powder - 1 g.
Preparation:
- Beat the proteins, add bran flour, baking powder, mix.
- Put in the oven or multicooker for 10 minutes at a temperature of 170 °.
- Prepare a mixture of cottage cheese, yolks and water.
- The cake is spilled with cottage cheese and sent to the oven for 5 minutes.
If you wish, add a mushroom filling.For your preparation, frozen champignions are cooked with sour cream, in the end, add the 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 "to tilt"in protein, carbohydrate reduction.At the stabilization stage, 10 g of carbonyl and hydroxyl group substances should be introduced into the diet.
Against -indications and damage to the diet
After the publication of the diet, a wave of criticism collapsed her.There are many articles on the Internet where health damage is caused when using Dukan's weight loss method.
Lack of carbohydrates and fats may face the following:
- metabolic acidosis;
- renal dysfunction;
- nervous collapse;
- Neurodegenerative disorders.
An insufficient amount of fiber in the diet leads to a disturbance of the intestinal.
Given the possible side effects, the energy system is against -Indicated to people with the following pathologies:
- heart and vascular diseases;
- Liver and renal functionality impaired;
- Bone muscle system diseases;
- Diabetes mellitus;
- gestation period, lactation;
- Distraction of the gastrointestinal tract.
The attitude towards the method of losing weight Ducan is ambiguous.Subject to all rules, it provides good results.