The name of the diet comes from the name of its creator - the French nutritionist and the expert in Pierre Dukan's eating habits. He began working on a fundamentally new energy circuit in 1977, which today became one of the most popular and effective diets in the world.
The technique is based on the developments of nutritionists around the world, as well as the practical experience of Dukan himself. A clear structural approach helps get rid of extra pounds and centimeters without damage and difficult restrictions - enjoy!
The essence of Ducan's diet
The fact that they used to call Ducan's diet in the world is a complete energy system that with small interruptions can adhere to at least his whole life.
The base of the diet is 100 permitted products, including 72 are the main protein (low fat meat, offal, eggs, any dairy products with 0% fat content) and 28 - additional (different types of spices, spices, vegetables, etc. ). The alternation of protein and vegetable days makes a diet safe for the body, because weight goes evenly, without leaving unpleasant memories such as stretch marks and cellulite.
Basic Rules of Ducan Diet
- Drink at least 2 liters of liquids a day (here you can include tea, coffee, chicory, herbal decoctions);
- Cook food without adding fat and mayonnaise;
- You can use any heat treatment method;
- Reduce salt consumption, but diversify foods with spices and sauces based on allowed foods;
- Be sure to consume a daily part of bran;
- Do not forget the daily exercises and the walk.
It is important to add one to these rules: regardless of the presence of chronic diseases, it is worth consulting your assistant doctor. Only after the examination and appointment of a vitamin complex can you begin to comply with all the conditions of this diet.
Advantages
- The results are visible in the first week (important motivational moment);
- Protein products can eat without restrictions and without calorie calculation;
- Of the 100 approved natural products, you can make a rich menu;
- the presence of many free access recipes (including dessert recipes);
- After losing weight, the weight is easy to maintain throughout life.
Imperfections
- It is necessary to clearly adhere to all rules and requirements, otherwise the expected effect will not be;
- long lasting;
- It is necessary to take a vitamin complex, otherwise the problems are possible with nails and hair due to the ban on fruit during the first two stages;
- Any type of alcohol is prohibited.
DUCAN DIET PHASES
In total, the diet consists of four stages - attack, alternation, fixation and stabilization. The first two aim to achieve the right weight and the last - in body addiction.
Phase "attack"
This stage is the shortest, but it is during the attack that the first pounds are leaving, and the body is rebuilt to lose weight.
The duration of the internship depends on how many pounds you should lose throughout the diet. If overweight is up to 5 kg, you may be limited to two days of attack, if 5-10-mitch, if an overweight of 10 to 30 kg, you will have to join a very tight attack diet for 7 to 10 days.
The list of products allowed for the first stage includes 72 items that can be consumed in any quantity and in any combination. This includes lean types of meat (rabbit, chicken, veal, beef), eggs, fish, low power milk, sea and offal.
3 reasons to bet on proteins:
- They quickly saturate;
- More calories are necessary to absorb protein than carbohydrate and fat breakdown;
- Protein foods allow you to burn fatty mass without muscle destruction.
Also, during the attack, you can diversify the sugar -free mustard diet, spicy herbs, onion, synthetic sweeteners, low fat cocoa, broth cubes and a light wheel. But you should not support yourself in these products - just a little "update" the diet not to prevent the acceleration of metabolism.
Every day you should eat 1, 5 tablespoons of oat bran and take a 20 -minute walk with a quick step. Obviously, no one prohibits longer anaerobic loads.
"Alternation" phase
When metabolism has been tuned in the form of an attack, you need to maintain a tendency to weight loss. This is why there is an alternation - at the end of this stage, you will reach your perfect weight, which can be calculated in the calculator.
The point is that for 15-160 days (depending on how many pounds you need to lose), you should switch protein days (CB) and vegetable proteins (BO) of 1/1, 3/3 or 5/5.
The purely protein days diet completely repeats the attack menu, but during protein vegetables, you need to diversify foods with 28 plant products, whose medium is legumes, carrots, beets, spinach, cabbage, pumpkin and mushrooms. Only potatoes, corn, avocados, peas and olives (olives) are strictly prohibited.
As before, the size of the part is not limited, as is the time of food consumption. You should not walk hungry, and even more, fall asleep, otherwise the body will begin to process muscle tissues instead of fat burning.
During alternation, the daily part of bran increases to 2 tablespoons. l. And exercise should take at least half an hour.
Phase "consolidation"
At the beginning of the third stage, the weight should return to normal, but Ducan's diet only reaches Ecuador. The fact is that the body should get used to the new condition for it and not start increasing the fat layer "for a rainy day".
To do this for 10 days for each kilogram spent, you must join the alternation diet with some changes. In addition, 1 small fruits or a cup of fruits and 50 grams of cheese up to 40% of the fat content can eat 1 small fruits daily for the dishes of Bos and CHB Dias. It is also necessary to divide consolidation into two parts and once a week, during the first and twice a week during the second, allowing a part of starch and a meal called "Feast". During the "banquet" you can eat dishes, including sweets, fast food and any prohibited products.
The mandatory bran norm is 2, 5 tablespoons. l. Daily and physical activity - at least 30 minutes.
Phase "stabilization"
This phase of Ducan's diet should last until the end of life. It does not provide strict food restrictions, but prescribes adherence to some rules.
Firstly, no one cancels compulsory physical exertion, a daily part of bran (3 tablespoons) and active drink.
Secondly, it is allowed to the binders exclusively protein nutrition. This does not mean that, on the rest of the days, you need to eat too much with fat and sweet, but once a week you should organize a "right" fasting day for yourself.
Ducan's diet phase menu attack for every day
| Breakfast | To have lunch | Afternoon snack | To have lunch | |
|---|---|---|---|---|
| Monday 1st day | Omlet of two eggs (2 proteins + 1 yellow) and milk 1, 5% fat content | 2 Cut of meat, steam cooked | 200 g of skimmed yogurt with bran | Half of cooked chicken or roasted in the chicken oven (the second half for tomorrow) |
| Tuesday, 2nd Day | 2 pieces of chicken or turkey ham and 1 boiled egg | The remaining half of the chicken breast remained from yesterday | 1 glass of kefir with bran | 200 g of oven fish |
| Wednesday 3rd day | 200 g of skimmed yogurt with bran | 2 Chicken cut | 1 cup fermentation | 2 boiled eggs and 200 g of skim cottage cheese |
| Thursday, 4th day | 100 g of tofu cheese or any other cheese with a fat content not exceeding 4% | 2 pieces of ham and 1 boiled egg | 200 g of skimmed yogurt with bran | Grillian meat steak or turkey meat |
| Friday 5 of the day | Two eggs | 2 Cut of meat | 1 cup of kefir or brus fermented | Half of the chicken breast |
| 150 g of low fat cottage cheese | 200 g of cooked or cooked meat | 200 g of low fat yogurt with bran | 200 g of baked fish in the oven or steam cooked | |
| Sunday 7th day | 100 g of tofu cheese or any other cheese with a fat content not exceeding 4% | 2 legs of baked skinless chicken in the oven | 1 cup of fermented brons | Valjatina Steak (beef) |
You can also choose from the table any products allowed in the Ducan diet and make your diverse menu for every day. But remember that only 72 types of protein products are allowed, vegetables are prohibited in the "attack" phase.
Ducan's alternating diet phase menu
| Breakfast | To have lunch | Afternoon snack | To have lunch | |
|---|---|---|---|---|
| Monday 1st day | Cottage cheese, hot drink (tea, cocoa or coffee) | Steam cooked yogurt | Kefir (bass -gord) with oat branch | Omlet of two eggs, hot drink |
| Tuesday, 2nd Day | 2 boiled eggs, seasoned vegetable salad 1 teaspoon. olive oil, coffee | Chicken soup with vegetables | yogurt without additives, cottage cheese pie | Seafood salad and vegetables, hot drink |
| Wednesday 3rd day | Cottage cheese casserole with milk sauce and vanilla, tea | Fish soup | Low fat kefir with oat branch | Chicken fillet vapor, cream cheese, tea |
| Thursday, 4th day | Ovitel of quail eggs, vegetable salad, coffee | Rqual soup-pure with egg and dill | Cottage or yogurt cheese | chicken steam back, vegetable steam, tea |
| Friday 5 of the day | 2 pieces of chicken ham, coffee | Chicken cooked with yogurt sauce, fermented or milk | Small cottage cheese, tea | Baked beef meatballs, hot drink |
| Cottage cheese with vegetables and black pepper, tea or coffee | Lightweight sea fruits, fresh vegetables and canned fish (without oil) | The cheese tofu, yogurt | Eggplant gutters, weak salmon slices, vegetable salad | |
| Sunday 7th day | Nadas made of low -fat cottage cheese with yogurt sauce, tea or coffee | Roast Chicken Fillet, Tea | Kefir or Ashes | Boiled egg, cottage cheese |
The menu above the Ducan diet for each day for the "alternation" phase is approximate. Focusing on it, you can choose dishes at your discretion. The result will not take much time, the main thing is to adhere to certain diet rules and use only allowed products from the table.
Phase menu setting diet diet
| Breakfast | To have lunch | Afternoon snack | To have lunch | |
|---|---|---|---|---|
| Monday 1st day | Cottage cheese casserole with berry sauce, sugar -free coffee | Marine fish ear, slice of brown bread with bran | A pear or apple | Vegetable casserole, cooked fish, green tea |
| Tuesday, 2nd Day | Oatmeal porridge in skim milk, coffee drink | Macaron of Solid Variety Wheat, a slice of cheese | Baked chicken back, vegetable salad | Cheesecakes, Kefir glass with bran |
| Wednesday 3rd day | Omlet with low fat ham, bread tortilla with bran, coffee with milk | Vegetable borsch, chicken breast (oven), a piece of charlotte with apples, tea | any berries or fruits (no more than 200 g) | Suffer from cottage cheese, low yogurt |
| Thursday, 4th day | Cheesecakes, roasted apple, green tea | Pea soup, pork and low -fat vegetable stew, coffee | Mimosa salad with light sauce, roasted salmon fillet | Kefir with bran |
| Friday 5 of the day | Cottage cheese with yogurt, green tea | Bran Pancakes, Coffee | OMLET of two eggs | Roasted fish, hot drink |
| boiled rice, steam chicken chop, cocoa | borsch, zucchini pancakes, tea | Seafood salad, low fat kefir with bran | lemon souffle, herbal tea | |
| Sunday 7th day | Blueberry sauce cheesecakes, black coffee | chicken broth with egg, slice of wholemeal bread, hot drink | Mushroom soup | Kefir or yogurt with bran |
The third stage of Ducan's diet - the "consolidation" phase - is a necessary bond in the way to return to normal nutrition. Be sure to join the recommended menu, because the result of all your efforts will depend on it. And remember that increased physical activity is very important to maintain perfect weight and good health.
The phase menu "stabilization" of Ducan's diet
| Breakfast | To have lunch | Afternoon snack | To have lunch | |
|---|---|---|---|---|
| Monday 1st day | Cottage cheese with low fat content, slice of whole grain bread, coffee with milk | Chicken broth with solid wheat noodles, steam chicken chops | Cheesecakes with apples, kefir with bran | Baked fish with vegetables and cheese |
| Tuesday, 2nd Day | Omlet of two eggs and tomatoes, tea | Mushroom soup with herbs, bread (grain) | Cottage cheese pancakes and fruit sauce, kefir with bran | seafood salad, herbal tea |
| Wednesday 3rd day | oat | Borsch with herbs, roasted chicken breast, Greek salad, tea | Ice Cream or Piece of Pie | Tufel with rice made of meat meat, kefir with bran |
| Thursday, 4th day | Cottage cheese casserole, coffee with milk | Costs taught prepared for a couple | Kefir with bran | Steam chicken souffle, herb tea |
| Friday 5 of the day | Eggs with vegetables, cheese, tea | Cabbage soup, chicken insects, fruits | Suffers from cottage cheese, kefir with bran | White fish with vegetables, ginger tea |
| Cottage cheese with apple puree, coffee | Vegetable puree soup, steam chicken chops, wholemeal bread | Zucchini pancakes, kefir with bran | seafood salad | |
| Sunday 7th day | Chocolate lemon cake, cheese, green tea | Chicken soup with egg and vegetables, wholemeal bread | Cheesecakes, kefir with bran | Fish Casserole, Celery Salad, Tea |
As you can see, the phase menu "stabilization" is quite diverse and appetizing. When choosing food products, listen to your body. After all, having traveled a long way to Ducan's diet, you will know exactly which products are useful for you and which one is best to exclude from your diet.
3 basic energy rules that should be observed at each stage of the diet:
- Drink at least 1, 5 liters of water daily.
- Eat 1, 5 tablespoon every day. l. Bran of oats.
- Products can be cooked, cooked, cooked, grilled, but without the use of oil.
It is a menu developed by a doctor for each stage that is considered ideal for beginners and for those who have experienced many diets, but to no avail. This is not an express diet, but an appropriate balanced diet for which you should arrive after a while. This is how a person should eat to maintain the usual pace of life and at the same time not gain weight after weight loss.