The name of the diet comes from the name of the Creator - a French nutritionist and a specialist on Pierre Dukan food habits. He began working on the new power circuit in 1977, which is now one of the most popular and effective diets in the world.
This technique is based on the development of nutritionists from around the world, as well as the practical experience of Dukan. Clear structural approaches help eliminate extra pounds and centimeters without damage and hard restrictions - appreciate itself!
The essence of the Ducan diet
The fact that they often call the Ducan diet in the world is a full power system, which with minor interruptions can adhere to at least throughout their life.
The basic diet is 100 allowed products, including 72 are the main protein (low meat, meat, eggs, dairy products with 0%fat content) and 28 - additional (various types of spices, flavors, vegetables, etc. ). Day replacement -Protein and Vegetable Tays -The diet makes the diet safe for the body, as it is equal, without leaving unpleasant memories such as stretching marks and cellulite.
Ducan's basic rules of diet
- Drink at least 2 liters of liquid daily (here you can include tea, coffee, chicory, herbal decoctions);
- cooking food without adding fat and mayonnaise;
- You can use heat treatment methods;
- reducing salt consumption, but diversifying foods with seasoning and sauces based on allowed foods;
- Be sure to take a daily part of the brakes;
- Don't forget about daily training and walking.
It is important to add another rule: regardless of the presence of chronic diseases, it should consult with the doctor attending you. Only after the examination and appointment of the vitamin complex, can you start to meet all the requirements of this diet.
Advantage
- The results can be seen in the first week (important motivation moments);
- Protein products are allowed to eat without restrictions and without the calculation of calories;
- Of the 100 approved natural products, you can create a rich menu;
- presence of many recipes in free access (including dessert recipes);
- After losing weight, weight is easy to hold throughout life.
Weakness
- It is necessary to comply with all rules and requirements, otherwise the expected effect will not;
- long periods;
- It is necessary to take a vitamin complex, otherwise the problem is possible with nails and hair due to the prohibition of fruits during the first two stages;
- Any type of alcohol is prohibited.
Ducan diet phase
Overall, the diet consists of four stages - attacks, replacement, setting and stabilization. The first two are intended to achieve the right weight, and the last - on the body's addiction.
Phase "attacks"
This level is the shortest, but during the attack that the first pound left, and the body was rebuilt into weight loss.
The duration of the stage depends on how many pounds you must lose throughout the diet. If you lose up to 5 kg, you can limit yourself to two days of attack, if 5-10-five, if you lose 10-30 kg, you need to adhere to a relatively tight 7-10 day attack diet.
List of products allowed for the first level include 72 items that can be eaten in any quantity and in any combination. These include types of meat (rabbit, chicken, beef, beef), eggs, fish, low -powered milk, sea and outer.
3 reasons for betting on protein:
- They quickly penetrate;
- More calories are needed to absorb protein than fragments of carbohydrates and fats;
- Protein foods allow you to burn fat mass without muscle destruction.
Also, during the attack, you can diversify your diet with sugar -free mustard, spicy herbs, onions, synthetic sweeteners, cocoa with low fat content, soup cubes and light wheels. But you can't lean on this product - just a little "refreshing" the diet to prevent the acceleration of metabolism.
Every day you should eat 1. 5 tablespoons oats and walk for 20 minutes with a quick step. Of course, no one prohibits longer anaerobic loads.
Phase "replacement"
When metabolism receives an impulse in the form of attacks, you need to maintain a tendency to lose weight. It is for this that there is a replacement - at the end of this stage you will come to your perfect weight, which can be calculated on the calculator.
The point is for 15-160 days (depending on how many pounds you need), you must replace the protein day (CB) and the protein-vegetable (BO) set 1/1, 3/3 or 5/5.
The diet of protein days simply repeats the attack menu, but during protein-vegetables you need to diversify foods with 28 types of plant products, mediums are legumes, carrots, beets, spinach, cabbage, pumpkin, and mushrooms. Only potatoes, corn, avocado, nuts and olives (olives) are strictly prohibited.
As before, the size of the portion is unlimited, such as the time of food consumption. You cannot walk hungry, and more so, fall asleep, otherwise the body will begin to process muscle tissue instead of fat burning.
During the replacement, the daily part of the bran increases to 2 tablespoons. l. , and physical training should take at least half an hour.
Phase "consolidation"
At the beginning of the third stage, the weight should return to normal, but the Ducan diet only reaches the equator. In fact, the body should familiarize itself with a new condition for it and not start to increase the fat layer "for rainy days".
To do this, for 10 days for every kilogram spent, you must comply with a replacement diet with some changes. In addition, 1 small or cup of berries and 50 grams of cheese up to 40% of fat content is allowed to eat 1 small fruit daily for boss and CHB meals. It is also necessary to divide the consolidation into two parts, and once a week for the first and twice a week during the second, allowing yourself to be part of the starch -containing product and a meal called "Feast". During your "party" you can eat any dishes, including sugar -gula, fast food and any prohibited products.
The compulsory bran norm is 2. 5 tablespoons. L. daily activities, and physical - at least 30 minutes.
Phase "stabilization"
This level of Ducan diet should last until the end of life. It does not provide strict food restrictions, but sets to adhere to some rules.
First, no one is canceling mandatory physical energy, the daily part of Bran (3 tbsp) and active drinks.
Second, on Thursday, protein nutrition alone is allowed. This does not mean that all day you need to eat too much with fat and sweet, but once a week you have to arrange a "right" fasting day for yourself.
Ducan diet phase menu attack for everyday
| Breakfast | Dinner | Evening snacks | Dinner | |
|---|---|---|---|---|
| Monday 1 day | Omlet two eggs (2 protein + 1 yellow) and milk 1. 5% fat content | 2 pieces of beef, steamed | 200 g of yogurt scheme with brakes | Half of boiled chicken or baked in a chicken oven (second half for tomorrow) |
| Day -2 Tuesday | 2 pieces of ham from chicken or turkey and 1 boiled egg | The remaining half of the chicken breast remained from yesterday | 1 glass of kefir with bran | 200 g of furnace fish |
| The day of the 3rd Wednesday | 200 g of yogurt scheme with brakes | 2 pieces of chicken | 1 cup of fermentation | 2 boiled eggs and 200 g of scheme cheese |
| Thursday of the 4th day | 100 g of tofu cheese or other cheese with a fat content of not more than 4% | 2 pieces of ham and 1 boiled egg | 200 g of yogurt scheme with brakes | Grillian beef steak or turkey meat |
| The day of the 5th Friday | Two eggs | 2 pieces of beef | 1 cup of kefir or brans | Half a chicken breast |
| The day of the 6th Saturday | 150 g of low -fat cottage cheese | 200 g of boiled beef or boiled | 200 g low yogurt with bran | 200 g of fish burned in oven or steamed |
| Day -on -7 Sunday | 100 g of tofu cheese or other cheese with a fat content of not more than 4% | 2 feet of chicken without baking skin in the oven | 1 cup of brans that are fermented | Valjatina steak (beef) |
You can also choose from any schedule of products allowed in the Ducan diet and create your variety of menu for every day. But remember, only 72 types of protein products are allowed, vegetables in the "attack" phase are prohibited.
The phase menu replace the Ducan diet
| Breakfast | Dinner | Evening snacks | Dinner | |
|---|---|---|---|---|
| Monday 1 day | Cottage cheese, warm drinks (tea, cocoa or coffee) | Steam -mood yogurt | kefir (low -fat) with a branch of oats | Omlet two eggs, warm drinks |
| Day -2 Tuesday | 2 boiled eggs, 1 teaspoon vegetable salad. Olive oil, coffee | Chicken soup with vegetables | yogurt with no additional ingredients, cottage cheese pie | Seafood and vegetable salads, warm drinks |
| The day of the 3rd Wednesday | Casserole cottage cheese with milk sauce and vanilla, tea | Fish soup | Low kefir with oats branch | Steam Fillet Chicken, Cream Cheese, Tea |
| Thursday of the 4th day | Ovitels from quail eggs, vegetable salads, coffee | Rqual soup-puree with eggs and dill | Cheese or hut yogurt | Cut chicken steam, boil from vegetables, tea |
| The day of the 5th Friday | 2 pieces of chicken ham, coffee | Boiled chicken with yogurt sauce, fermented or milk | Small cottage cheese, tea | Meatballs burned in the oven, warm drinks |
| The day of the 6th Saturday | Cottage cheese with vegetables and black pepper, tea or coffee | Lightweight seafood soup, fresh vegetables and canned fish (oil -free) | Cheese tofu, yogurt | Cut eggplant, weak salted salmon slices, vegetable salads |
| Day -on -7 Sunday | Swimming made of low cottage cheese with yogurt sauce, tea or coffee | Baked Chicken Fillet, Tea | kefir or ash | Boiled eggs, cottage cheese |
The Ducan diet menu above for daily "alternation" phase is an estimate. Focusing on it, you can choose the dish at your discretion. The results will not come for a long time, the main thing is to comply with certain dietary rules and only use the products allowed from the table.
Phase menu improves diet
| Breakfast | Dinner | Evening snacks | Dinner | |
|---|---|---|---|---|
| Monday 1 day | Casserole cottage cheese with berries, sugar -free coffee | Ears from sea fish, a piece of wheat bread with bran | Pear or apple | vegetable casserole, boiled fish, green tea |
| Day -2 Tuesday | Oatmeal porridge on skim milk, coffee drink | Macaron from a solid -type wheat, a piece of cheese | Cut chicken, vegetable salads | cheese cake, a glass of kefir with bran |
| The day of the 3rd Wednesday | Omlet with low ham, tortilla bread with bran, coffee with milk | Vegetables -syuran, chicken breast (in the oven), a piece of charlotte with apple, tea | Any berries or fruits (no more than 200 g) | Suffle from cottage cheese, low yogurt |
| Thursday of the 4th day | cheese cake, baked apple, green tea | Peanut soup, boiled from pork and vegetables -low, coffee | Mimosa salad with light sauce, Baked Salmon Fillet | Kefir with bran |
| The day of the 5th Friday | cottage cheese with yogurt, green tea | Pancake from bran, coffee | Omlet two eggs | Baked fish, warm drinks |
| The day of the 6th Saturday | boiled rice, steam chicken cut, cocoa | Borsch, pancakes from zucchini, tea | Seafood salad, low kefir with bran | Lemon souffle, herbal tea |
| Day -on -7 Sunday | Blueberry sauce cheese cake, black coffee | chicken soup with eggs, a piece of wheat bread, warm drinks | Mushrooms of soup | kefir or yogurt with bran |
The third step of the Ducan diet - the "consolidation" phase - is the necessary link in how to return to normal nutrition. Be sure to comply with the recommended menu, as the results of all your efforts depend on this. And keep in mind that increased physical activity is very important in maintaining a good weight and good health.
The "stabilization" phase menu of the Ducan diet
| Breakfast | Dinner | Evening snacks | Dinner | |
|---|---|---|---|---|
| Monday 1 day | Low cottage cheese -Fat, wheat bread slices, coffee with milk | Chicken soup with solid wheat noodles, cut steam chicken | cheese cake with apples, kefir with bran | Fish baked with vegetables and cheese |
| Day -2 Tuesday | Omlet two eggs and tomatoes, tea | Mushroom soup with herbs, bread (cereals) | Pancakes with cottage cheese and fruit sauce, kefir with bran | Seafood salad, herbal tea |
| The day of the 3rd Wednesday | Oatmeal | Borsch with herbs, grilled chicken breasts, Greek salads, tea | ice cream or piece of pie | Tuftel with rice is made of minced meat, kefir with bran |
| Thursday of the 4th day | Casserole cheese cottage, coffee with milk | Teaching cuts are provided for pairs | Kefir with bran | Steam Chicken Souffle, Herbal Tea |
| The day of the 5th Friday | eggs with vegetables -syuran, cheese, tea | Cabbage soup, chicken bugs, fruits | Suffle from cottage cheese, kefir with bran | White fish with vegetables, ginger tea |
| The day of the 6th Saturday | Cottage cheese with Apple Puri, coffee | Vegetable soup, steam chicken cut, cereal bread | Pancakes from zucchini, kefir with bran | Seafood salad |
| Day -on -7 Sunday | brown lemon cake, cheese, green tea | chicken soup with eggs and vegetables, wheat bread | cheese cake, kefir with bran | Casserole fish, celery salad, tea |
As you can see, the "stabilization" phase menu is quite diverse and appetizing. When choosing food products, listen to your body. After all, after undergoing a Ducan diet, you will find out exactly what products are useful for you, and it's better to exclude your diet.
3 The basic power rules that must be observed at each stage of the diet:
- Drink at least 1. 5 liters of water daily.
- Eat 1. 5 tablespoons per day. L. Oat Bran.
- The product can be boiled, roasted, boiled, grilled, but without oil.
It is a menu developed by doctors for each stage that is considered optimal for both beginners and those who have tried many diets, but have not been successful. This is not an express diet, but a proper balanced diet you need to do after a while. This is how one should eat to maintain a normal life rhythm and at the same time lose weight after losing weight.