The name of the diet comes from the name of his creator - the French nutritionist and expert for Pierre Dukan's food habits. He began working on a fundamental new circuit in 1977, which has become one of the most popular and effective diets in the world today.
The technology is based on the developments of nutritionists from all over the world and on the practical experience of Dukan itself. A clear structural approach helps to get rid of additional pounds and centimeters without any information and hard restrictions - appreciate themselves!
The essence of Ducan's diet
The fact that they called Ducan's nutrition in the world is more of a full power supply system that can at least be adhered to with small interruptions all his life.
The basis of the nutrition are 100 permissible products, 72 of which are the main protein (low -fat meat, outdoors, eggs, all dairy products with 0% fat content) and 28 - additional (different types of spices, spices, vegetables, etc. ). The change of protein and vegetable days ensures a diet for the body, since the weight is evenly without leaving unpleasant memories such as stretch marks and cellulite.
Basic rules of the Ducan diet
- Drink at least 2 liters of liquid a day (here you can include tea, coffee, chicory and herbal delicacies);
- Cooking food without adding fat and mayonnaise;
- You can use all heat treatment methods.
- Reduce salt consumption, but diversify foods with spices and sauces, based on permissible foods;
- Make sure you consume a daily part of Bran.
- Don't forget daily exercises and go.
It is important to add one to these rules: Regardless of the presence of chronic diseases, it is worth advising with your participating doctor. Only after the examination and appointment of a complex of vitamins can you start to meet all conditions of this diet.
Advantages
- The results are visible in the first week (important moment of motivation);
- Protein products may eat without restrictions and without calculating calories;
- You can create a rich menu of the approved 100 natural products.
- the presence of many recipes in free access (including dessert recipes);
- After losing weight, the weight is easy to keep in the course of life.
Defects
- It is necessary to clearly observe all rules and requirements, otherwise the expected effect will not be.
- long duration;
- It is necessary to take a vitamin complex, otherwise problems with nails and hair are possible due to a ban on fruit in the first two phases.
- Every kind of alcohol is prohibited.
Ducan diet phases
Overall, the diet consists of four levels - attack, change, fixation and stabilization. The first two aim to achieve the right weight and the latter - to the body's addiction to him.
Phase "attack"
This phase is the shortest, but during the attack the first kilograms go off and the body is converted into weight loss.
The duration of the level depends on how many kilograms you have to lose during the entire diet. If the overweight is up to 5 kg, you can limit yourself to two days of the attack. If you are 5-10 five, you have to adhere to a fairly narrow attack diet for 7-10 days.
The list of permissible products for the first stage comprises 72 articles that can be eaten in many and in all combinations. This includes lean types of meat (rabbits, chicken, veal, beef), eggs, fish, milk with low power consumption, sea and distance.
3 reasons to bet on proteins:
- They saturate quickly;
- More calories are required to absorb protein than the breakdown of carbohydrates and fats.
- Protein food enables you to burn the fat mass without muscle destruction.
During the attack, you can diversify the diet with mustard without sugar, spicy herbs, onions, synthetic sweeteners, cocoa with low fat content, brewing cubes and a light wheel. But you shouldn't rely on these products - just a little "refreshed" the diet so as not to prevent the metabolism's acceleration.
Every day you should eat 1, 5 tablespoons of oat brane and take a 20-minute walk with a short step. Of course, nobody forbids longer anaerobic loads.
Phase "Change"
If the metabolism received an impulse in the form of an attack, you have to maintain the tendency towards weight loss. This is available for a change - until the end of this phase you will get your perfect weight, which can be calculated on the calculator.
The point is that for 15-160 days (depending on how many kilograms you have to lose), you have to change the protein days (CB) and protein vegetable (BO) -set 1/1, 3/3 or 5/5.
The diet of purely protein days repeats the attack menu completely, but in the case of protein vegetations, you have to diversify the food with 28 types of plant products, from which the medium are legumes, carrots, beets, spinach, cabbage, pumpkin and fungi. 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 shouldn't go hungry and fall asleep even more, otherwise the body begins to process muscle tissue instead of burning fat.
During the change, the daily part of the industry increases to 2 tablespoons. l. , and physical exercises should take at least half an hour.
Phase "Consolidation"
At the beginning of the third stage, the weight should normalize again, but Ducan's diet only reaches the equator. The fact is that the body should get used to the new state and does not begin to increase the fat layer "for a rainy day".
To do this, you have to comply with a few changes for every kilogram spent kilogram. In addition, 1 small fruits or a cup of berries and 50 grams of cheese up to 40% fat content are allowed to eat 1 small fruits for the days of BOS and CHB every day. It is also necessary to divide the consolidation into two parts and once a week in the first and twice a week during the second parts, so that even a portion of strength -containing products and a meal is possible called "Fest". During the "festival" you can eat all dishes, including sweets, fast food and forbidden products.
The obligatory standard of Bran 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 describes some rules.
First, nobody takes off a mandatory physical exertion, a daily part of Bran (3 tablespoons) and active drink.
Second, exclusive protein nutrition are allowed on Thursdays. This does not mean that you have to eat too much with fat and sweet and sweet on the remaining days, but once a week you should arrange a "right" fasting day for yourself.
Phase menu attack by the Ducan diet for every day
| Breakfast | Dinner | Afternoon snack | Dinner | |
|---|---|---|---|---|
| Monday 1st day | Omlet of two eggs (2 protein + 1 yellow) and milk 1, 5% fat content | 2 cattle schnitzel, steamed | 200 g Skimjoghurt with Kleie | Half of the chicken |
| Tuesday 2nd day | 2 pieces of ham from chicken or turkey and 1 cooked egg | The remaining half of the chicken breast remained yesterday | 1 glass of kefir with bran | 200 g oven fish |
| Wednesday 3rd day | 200 g Skimjoghurt with Kleie | 2 chicken schnitzel | 1 cup of fermentation | 2 cooked eggs and 200 g skim cottage cheese |
| Thursday 4th day | 100 g of tofu cheese or another cheese with a fat content of no more than 4% | 2 pieces of ham and 1 cooked egg | 200 g Skimjoghurt with Kleie | Grillian beef steak or meat made of turkey meat |
| Friday 5th day | Two eggs | 2 cattle schnitzel | 1 cup of kefir or fermented brans | Half of the chicken breast |
| Saturday 6th day | 150 g cheap cottage cheese | 200 g cooked or steamed beef | 200 g cheaper yogurt with Kleie | Fish or steamed in the oven in the oven |
| Sunday, 7th day | 100 g of tofu cheese or another cheese with a fat content of no more than 4% | 2 chicken legs baked in the oven without skin | 1 cup of fermented brans | Valjatina steak (beef) |
You can also select all permissible products in Ducan's diet from the table and produce your diverse menu for every day. However, remember that only 72 types of protein products are allowed, vegetables in the "attack" phase are prohibited.
Phase menu alternating Ducan diet
| Breakfast | Dinner | Afternoon snack | Dinner | |
|---|---|---|---|---|
| Monday 1st day | Hut cheese, warm drink (tea, cocoa or coffee) | Steam -boiled yogurt | Kefir (low -fat) with oat branch | Omle of two eggs, warm drink |
| Tuesday 2nd day | 2 cooked eggs, vegetable salad seasoned 1 tl. Olive oil, coffee | Chicken soup with greens | Yogurt without additives, hut cheese cake | Salad of seafood and vegetables, warm drink |
| Wednesday 3rd day | Course cheese casserole with milk sauce and vanilla, tea | Fish soup | Low fat kefir with oat branch | Chicken fillet steam, cream cheese, tea |
| Thursday 4th day | Ovitle of Wachteleier, vegetable salad, coffee | Rqual soup Puree with egg and dill | Hut cheese or yogurt | Chicken steam quiver, stew made of vegetables, tea |
| Friday 5th day | 2 pieces of chicken ham, coffee | Cooked chicken with yoghurt sauce, fermented or milk | Small cottage cheese, tea | Meat meat balls baked in the oven, warm drink |
| Saturday 6th day | House cheese with green and black pepper, tea or coffee | Light seafood soup, fresh vegetables and canned fish (without oil) | The cheese tofu, yogurt | Aubergine chops, slices with weak salted salmon, vegetable salad |
| Sunday, 7th day | Swimming from low -fat cottage cheese with yoghurt sauce, tea or coffee | Baked chicken fillet, tea | Kefir or ash | Cooked egg, cottage cheese |
The above menu of the Ducan diet for every day for the "exchange phase" is roughly. If you concentrate on him, you can choose dishes at your own discretion. The result will not come long. The main thing is to keep certain nutritional rules and only use products that are approved from the table.
Repair phase menu diet diet
| Breakfast | Dinner | Afternoon snack | Dinner | |
|---|---|---|---|---|
| Monday 1st day | Course cheese casserole with berry sauce, unsweetened coffee | Ear from the sea fish, pane whole grain bread with bran | A pear or apple | Vegetable casserole, cooked fish, green tea |
| Tuesday 2nd day | Oat porridge on skimmed milk, coffee drink | Macaron made of solid solid varieties, a piece of cheese | Baked chicken schnitzel, vegetable salad | Cheesecake, glass kefir with bran |
| Wednesday 3rd day | Omle with low fat ham, bread tortilla with bran, coffee with milk | Vegetables -Borsch, chicken breast (in the oven), a piece of Charlotte with apples, tea | Berries or fruits (no more than 200 g) | Founded from cottage cheese, cheap yogurt yoghurt |
| Thursday 4th day | Cheesecake, baked apple, green tea | Peas soup, stew made of pork and vegetables with low fat fat, coffee | Mimosa salad with light sauce, baked salmon fillet | Kefir with Bran |
| Friday 5th day | House cheese with yogurt, green tea | Bran Pancake, coffee | Omlet of two eggs | Baked fish, warm drink |
| Saturday 6th day | Cooked rice, steam chicken skipers, cocoa | Borsch, pancake from zucchini, tea | Seafood salad, kingy kefir with bran | Lemon suffle, herbal tea |
| Sunday, 7th day | Blueber sauce cheese cake, black coffee | Chicken broth with egg, pane whole grain bread, warm drink | Mushroom soup | Kefir or yogurt with bran |
The third step of Ducan's diet - the "consolidation phase" - is a necessary connection to the return to normal nutrition. Make sure you adhere to the recommended menu because the result depends on all your efforts. And remember that increased physical activity is very important to get perfect weight and good health.
The "stabilization" phase menu of the Ducan diet
| Breakfast | Dinner | Afternoon snack | Dinner | |
|---|---|---|---|---|
| Monday 1st day | Fat -free house cheese, pane whole grain bread, coffee with milk | Chicken broth with solid wheat noodles, steam chicken chops | Cheesecake with apples, kefir with an industry | Baked fish with vegetables and cheese |
| Tuesday 2nd day | Omle made of two eggs and tomatoes, tea | Mushroom puree soup with herbs, bread (grain) | Pancakes with cottage cheese and fruit sauce, kefir with bran | Seafood salad, herbal tea |
| Wednesday 3rd day | oatmeal | Borsch with herbs, baked chicken breast, Greek salad, tea | Ice or piece of cake | Tufftel with rice made of beef meat, kefir with bran |
| Thursday 4th day | Cottage Cheese Casserole, coffee with milk | Teach teachers who are prepared for a couple | Kefir with Bran | Steam chickens, herbal tea, herbal tea |
| Friday 5th day | Eggs with vegetables, cheese, tea | Kohl cabbage soup, chicken bugs, fruits | Fulfilled from cottage cheese, kefir with bran | White fish with vegetables, ginger tea |
| Saturday 6th day | House cheese with apple puree, coffee | Vegetable puree soup, steam chicken schnitzel, whole grain bread | Pancakes made of zucchini, kefir with bran | Seafood salad |
| Sunday, 7th day | Chocolate cup cake, cheese, green tea | Chicken soup with egg and vegetables, whole grain bread | Cheesecake, kefir with bran | Fish casserole, celery salad, tea |
As you can see, the "stabilization" phase menu is very diverse and appetizing. Listen to your body when choosing food. After you have Ducan's diet for so long, you know exactly which products are useful for you and which can be better excluded from your diet.
3 basic power rules that must be observed in every phase of nutrition:
- Drink at least 1, 5 liters of water every day.
- Eat 1, 5 tablespoons every day. l. Oatbrane.
- Products can be cooked, baked, steamed, grilled, but used without oil.
It is such a menu developed by a doctor for each phase who are considered optimal for both beginners and for those who have tried many diets, but without success. This is not an express diet, but a proper, balanced diet, to which you should come to after a while. So a person should eat in order to maintain the usual rhythm of life and at the same time not to gain weight after losing weight.