More than 35 years ago, the French therapist Pierre Dukan has developed a power system for an author who helps to quickly lose weight.Over the years, the diet has gained well -accurate popularity in France and all over the world.
The basic principles of the ducan diet
Ducan's diet is a successful symbiosis of a scientific approach and practical experience, adapted taking into account the urgent needs and psychology of people with an excess weight.Losing weight occurs due to the exclusion of rapid fats and carbohydrates.At the same time, the proteins that make up the base of the diet are not completely absorbed by the body.This power system is easily regulated to the needs and lifestyle of a person in particular.To all those who have decided to lose weight quickly and forever, Pierre Ducan highly recommends:
- Mainly eats low fat protein products.
- Drink at least 1.5 liters of liquid per day.
- He regularly took oat flour from food.
- Eat according to a scheme that includes 4 phases: "attack", "alternation", "consolidation" and "stabilization".
- Accustomed to physical effort, at least ─ 20 minutes of fast walk a day.
According to Pierre Dukan, protein products should prevail in the diet of men and women who want to lose weight.At the same time, fat and carbohydrates are cut to a minimum.How to recommend sources of low fat protein:
- beef;
- veal;
- offal;
- rabbit meat;
- Fat and thin varieties (including smoked and canned in its juice);
- fish and crab sticks;
- Chicken and turkey without skin;
- serum eggs and proteins;
- Dairy products -Caseari with low fat;
- Lenten ham with fat content from 2 to 4 %;
- Chicken and quail eggs.
Many hardly decide to switch to protein nutrition, rightly fearing possible health problems.However, the side effects of the Ducan diet can be successfully avoided if you drink a sufficient amount of liquid: at least 1.5 liters per day.This includes not only simple and mineral water, but also coffee, green and black tea, a Qikoria drink, herbal decoctions and one composed of Coji berries.As well as the diet pole and the pepsi.
The oat bran is a grain shell, previously the product was considered almost useless.But the French therapist managed to use the properties of the oat bran for the benefit of losing weight.Now this is an indispensable component of the Ducan diet.This product fills the lack of rough fibers and reduces the amount of nutrients absorbed by food.Bran d'Avena:
- make a feeling of satiety;
- tie cholesterol;
- contribute to a decrease in blood pressure and blood sugar;
- slow down the absorption of fast carbohydrates;
- purifies the body of toxins;
- Normalize digestion.
In addition, the eaven earth's peel becomes a low calorie replacement for the usual bread and porridge.The oat bran, depending on the stadium of the diet, is used in an amount of 1.5 to 3 tablespoons.You can eat bran, drink water, mix with yogurt, use as ingredient for cakes or cooking of the ducans.
Dyukan diet: products allowed and prohibited
To lose weight on this power system, it is necessary to exclude fat products and the main sources of carbohydrates from the diet.This:
- fatty varieties of meat;
- Goose and duck;
- butter;
- Dairy -Casear products with fat content greater than 1.5 %;
- cereals and legumes;
- bread and pastries;
- fruits and walnuts;
- Honey, sugar and pastry.
If it seems that Ducan's diet offers an extremely scarce menu, then that's not the case.Depending on the phase, the following products can be consumed in almost unlimited quantities:
| Products of animal origin | Beef without fat layer, veal, turkey, chicken, rabbit, basket, lean ham and turkey, eggs, offal, eggs and serum proteins |
| Sources of vegetable proteins | Shirataki's mushrooms and noodles |
| Fish and seafood | Code, Pollock, crabs, squid, mussels, shrimp, crab sticks, perch, tilapia, choices, hek, mackerel, herring, salmon, tuna |
| Vegetables | Broccoli, colorful and white cabbage, aubergines, courgettes, dill, parsley, rocket, kolrabi, tomatoes, chilli pepper, celery, green beans, cucumbers, spinach, leaves of leaves.Baloser, artichokes of Jerusalem and carrots - only in the morning. |
| Dairy products -Casear with fat content 0 % | Cottage, milk, kefir, yogurt without adding sugar, melting |
At the "attack" and all subsequent phases, meat, fish and eggs can be boiled, cooked and fryable without adding oil.Low starch vegetables must be consumed raw, stewed or steam.
The Ducan nutritional algorithm provides an impressive list of allowed additives.This helps to diversify the menu and then protect you from faults.If you use them, you can feel like an eminent chef, cook delicious dishes and easily lose weight.
So what additives are admitted to the Ducan diet?This:
- Saccone with zero caloric content;
- oat bran;
- Bran of wheat and ryth ° no more than 1 tablespoon a day;
- flavors and essences;
- skimmed milk;
- cocoa with fat content no more than 2 %;
- mustard and soy sauce without sugar in the composition;
- corn starch (within 20 g);
- tomato paste;
- herbs and spices;
- Balsamic vinegar;
- jelly;
- seed of sesame, chia and linen;
- ginger root;
- Cornishon, lemon and onion;
- vegetable oils ─ starting from the "alternation" stadium;
- sugar -free yogurt with pieces of fruit ─ up to 2 jars per day;
- Gerja Berries.Allowed by the "attack" phase.
It is time to go to attack, enjoy the cruise or reap the fruits of the work: it depends on the offensive plan for an excess weight
The Ducan diet consists of four phases or phases, with a certain series of products and the duration, which must be calculated individually.
| Phases | Which products can be consumed | Duration, day | Weight loss, kg |
| "Attack" | Only proteins.Carbohydrates are completely excluded.During all the "attack", 1.5 tablespoons are included in the daily diet.the.oat bran | From 2 to 10 | 3 to 15 |
| "Alternation" ("Cruise") | The alternation of purely protein (CHO) and protein-vegetinal days (BO).Protein products and vegetables are eligible for necra, plus 2 tablespoons.the.oat bran | Up to the right weight | From 1 per week |
| "Consolidation" ("consolidation") | The diet is made up of protein products and vegetables.A portion of fruit is added a day, 2 slices of bran or parmesan bread, 40 grams of cheese.It is also necessary to observe 1 day purely protein per week and take 2 tablespoons daily.the.oat bran.You can organize 2 lunch for the holidays or dinner per week | Calculated by the formula: 10 x for the number of lost kilograms | |
| "Stabilization" | You can eat carbohydrates 6 times a week.Every day it is necessary to use the oat bran for a quantity of 3 tablespoons.Observe 1 day purely protein per week. | All life |
"Attack" phase: duration and menu for a week
"Attack" ─ This is a stage with fairly difficult restrictions.But this period is easy to cross, since at the beginning of the Dukanovs path it is accompanied by a high motivation for weight loss.In addition, this phase does not last long.The duration of the "attack" depends on the number of kilograms that are expected to restore:
- Up to 5 kg ─ quite 1 day of "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 in the "attack" stimulates a person and further adheres to the selected power supply system.
"Attack" phase: menu for a week
| Day | Eat food | Dish |
| Monday | Breakfast | Cheese cottage, tea |
| Lunch | A pair of slices of turkey | |
| Dinner | Beef steak | |
| Afternoon snack | Hard eggs with mayonnaise | |
| Dinner | Grill Fish, 200 g yogurt | |
| Tuesday | Breakfast | Dry cake of oat, ham from Türkiye |
| Lunch | Yogurt | |
| Dinner | Chicken corshes | |
| Afternoon snack | Ice cream on ducano | |
| Dinner | Stewed rabbit | |
| Wednesday | Breakfast | Yogurt, coffee |
| Lunch | Hard eggs with mayonnaise | |
| Dinner | Cooked cod | |
| Afternoon snack | Cheese cottage with parsley | |
| Dinner | Piclon and bran liver saucepan | |
| Thursday | Breakfast | Hard eggs |
| Lunch | Oatmeal cake | |
| Dinner | Chicken legs | |
| Afternoon snack | Yogurt | |
| Dinner | Chicken fillet filled with ham and ricotta | |
| Friday | Breakfast | Oat oatmeal flour with yogurt |
| Lunch | Cottage cheese | |
| Dinner | Fragrant chicken breast | |
| Afternoon snack | Slice of turkey | |
| Dinner | Muffin from a milk | |
| Saturday | Breakfast | Syrniki |
| Lunch | Yogurt | |
| Dinner | Boiled chicken liver | |
| Afternoon snack | Hard eggs | |
| Dinner | Stewed rabbit | |
| Sunday | Breakfast | Cottage cheese saucepan |
| Lunch | A slice of baked turkey | |
| Dinner | Kurin Suffad | |
| Afternoon snack | Yogurt | |
| Dinner | Boiled fish, 200 g of cottage cheese |
Recipes for the "attack" phase
Oatmeal
- 1.5 tablespoons.tablespoons of oat bran;
- 1 chicken egg or 1 protein;
- 1.5 tablespoons.spoons of soft cheese or yogurt;
- Salt or Sucriner to taste.
Mix all the ingredients thoroughly.Form small cakes.Cook in a pan with anti -sci coating.
Cheesecakes by ducan
- 100 g of grain cottage cheese;
- 1 egg;
- 2 tablespoons.tablespoons of oat bran;
- 2 tablespoons.spoons of yogurt;
- 1/2 teaspoon of yeast powder;
- Vanilin, taste of taste.
Separate the protein from the yolk.Yolk, yogurt, cottage, bran, baking powder, bag and mix of vanillin.Beat the protein for a strong foam, insert it carefully in the dough.Heat a pan with a teflon coating and fry the cheesecakes with a rosy crust.
Chicken corshes
- 600 g of chicken breast with fillet;
- 1 chilli pepper;
- 2 tablespoons.tablespoons of soy sauce;
- 2 cloves of garlic;
- Presley Greens;
- salt.
Rinse the chicken fillet and finely cut with a sharp knife.Grind the garlic, add to chopped meat.Clean the chilli and cut.Season the minced meat with salt, add garlic, chilli pepper, soy sauce and chopped parsley.Mix everything carefully.Clean the heated pan with a paper napkin with a drop of vegetable oil.Put the chopped chicken meat with a spoon, fry for 3 minutes on each side.
Cooked cod
- 500 g of cod fillet;
- A pack of cottage with low fat;
- 1 teaspoon of mustard;
- 2 small bulbs;
- Juice 1 lemon;
- Black pepper and salt to taste.
Squeeze the lemon juice.Finely chop the onion, mix with the lemon juice.Introduce cottage, mustard, pepper and salt in the mixture.Cover the pan or pan.Put the cod fillet on the level of the sheet.Distribute the cheese-transformage-gork sauce at the top.Cover the plate with a sheet of plastic wrap, correct the edges.Heat the oven at 180 ° C. Bake the dish for 25 minutes.
Fragrant chicken breast
- 1000 g of breast chicken fillet;
- 2 tablespoons.tablespoons of soy sauce;
- 1 garlic head;
- 1/2 packs of cottage with fat content of 0 %;
- 1 teaspoon of mustard;
- Pepper and salt to taste.
Wash and dry the chicken breast fillet.Make deep cuts in the meat.Clean the garlic.Divide every clove nails into three parts.The breast with garlic.Place the fillet prepared in silicone form.Distribute the soy sauce for meat.The cottage rises, mix with pepper and mustard.Pour the meat with the resulting mixture.Place the shape in the oven, preheated to 180 ° C. Cook 30 minutes.Then increase the temperature to 220 ° C and prepare another 10 minutes.
Piclon and bran liver saucepan
- 500 g of chicken liver;
- 2 tablespoons.tablespoons of oat bran;
- 2 chicken eggs;
- 1/2 cups of yogurt;
- Salt and spices to taste.
Wash the frattaglie, clean from the movies.Boil until it is soft (about 15 minutes).Cold.Pierce all the ingredients with a blender until smooth.Transfer the mixture to refractory form, cook for 15 minutes at 180 ° C.
Chicken fillet filled with ham and ricotta
- 1 large chicken breast;
- 2 tablespoons.tablespoons of tomato paste;
- A pack of cottage with low fat;
- 1 tablespoon.spoonful of lemon juice;
- 2 cloves of garlic;
- 70 g of ham with fat content up to 4 %;
- Salt and spices to taste.
Separate the breast from the bone, remove the skin.Cut the fillet without reaching the edge and expand, like a book.Whip the fillet a little, fat with lemon juice and put the refrigerator for half an hour.Tan the garlic, mix with cottage and tomato paste, season with salt and spices.Cut the strips of ham.Lubricate the fillet with cottage and then put the chopped ham.Transform the fillet into a roll, bandage of a culinary thread.Cook the plate for 30 minutes at a temperature of 200 ° C, remove the wire from the rolls before serving.
Ice cream on ducano
- 300 g of soft cheese or yogurt;
- 1 cup of milk;
- 20 g of gelatin;
- 1 teaspoon of soluble coffee;
- Cinnamon and sugar -Sostituto to taste.
Dip the jelly in cold milk for half an hour.Then heat the mixture with water bath until the jelly is completely dissolved.Add Saccoamera, Cinnamon, Soluble coffee.Beat the cottage or yogurt cheese, interfere with the jelly-chapter mixture.Beat Bele again.Pour the mass into silicone molds.Put in the freezer.
Mayonnaise on ducan
- 1 teaspoon of mustard;
- 1 teaspoon of olive oil;
- 2 yolks;
- 1 tablespoon.spoonful of lemon juice;
- 250 g of soft cottage with low fat;
- Sugar -Substuter and gets up to taste.
Beat the yolks with a mixer or a whisk, gradually add the mustard, salt and sahzam.Beat, add the cottage cheese, then enter the olive oil with a thin stream.Finally, add the lemon juice.
"Cruise" internships: Scoiattolo alternation to obtain a perfect weight
The "cruise" phase is the most important stadium in the Ducan diet, consists in the alternation of days of protein-vegetable and purely protein.It is for this period that the main weight loss is responsible.Pierre Ducan recommends joining the ratio of 1 BO and 1 CB.
Menu of the week for the "alternation" phase
| Day | Eat food | Dish |
| Monday Bo | Breakfast | Oat bran cake and a tuna paste |
| Lunch | Vegetable cover, cottage | |
| Dinner | Turkey cutlets, vegetable salad with sauce for yogurt | |
| Afternoon snack | Tuna in its juice, fresh cucumber | |
| Dinner | Stuffed zucchini | |
| Tuesday CHB | Breakfast | Cotap from cottage and chicken ham |
| Lunch | A piece of meat bread | |
| Dinner | Chicken soup with oat branch | |
| Afternoon snack | Rolti of baskets and cottage | |
| Dinner | White fish | |
| Wednesday Bo | Breakfast | Ovarian Glass, a piece of smoked salmon and vegetable cutting |
| Lunch | Cucumber roll, cottage and prawns | |
| Dinner | The calf is hot | |
| Afternoon snack | Envelop by ham, cottage and vegetables | |
| Dinner | Padded pepper | |
| Thursday CHB | Breakfast | Omlet with tuna |
| Lunch | Yogurt | |
| Dinner | Fish soup | |
| Afternoon snack | Cottage cheese jelly | |
| Dinner | Turchia stewed in Giorgurt | |
| Friday Bo | Breakfast | Chicken cupcakes, fresh cucumber |
| Lunch | Oatmeal | |
| Dinner | Stewed beef, stewed by vegetables | |
| Afternoon snack | Listen to the salad rolls with cottage | |
| Dinner | Khuritsa Jelly | |
| Saturday chb | Breakfast | Wall ham with soft cottage and vegetables |
| Lunch | Cottage cheese saucepan | |
| Dinner | Okroshka on Kefir without adding vegetables | |
| Afternoon snack | Yogurt | |
| Dinner | Dorada in the oven | |
| Sunday bo | Breakfast | Oatmeal cake with liver paste |
| Lunch | Cottage muffins, corn starch and smoked chicken | |
| Dinner | Beetroot on Kefir | |
| Afternoon snack | Attacks from the celery stem with Jorgurt -based sauce | |
| Dinner | Kurin Pepite in the panoramic branch of oat, cucumbers and tomatoes salad |
Recipes for the "alternation" phase
Okroshka on Kefir
- 0.5 liters of Skim Kefir;
- 0.5 cups of mineral water;
- 2 pieces of low fat ham chicken;
- 1 fresh cucumber;
- 2 hard -boiled eggs;
- 4 Ravanelli;
- 1 teaspoon of vinegar;
- parsley;
- black pepper;
- salt.
Grate the radish.Chicken ham, cucumber, eggs and vegetables cut into cubes.Pour the parsley.Fold the ingredients in a suitable container, pour Kefir mixed with mineral water.Add pepper and vinegar, salt.
Chicken soup with oat branch
- 1 liter of water;
- 400 g of chicken fillet;
- 1 egg;
- 1.5 tablespoons.tablespoons of oat bran;
- 1 small bulb;
- A small bundle of green onions and dill;
- salt.
Cook the chicken fillet for 20 minutes.Take the meat out, cut into small cubes and put it back in the broth.Finely chop the green and onions, pour into a pan with the broth.Salt.Pour a raw egg into hot broth.Cook for 5 minutes, add oat bran and chopped dill.Remove the soup from the heat.
Fish soup
- 1 liter of water;
- 2 tuna banks in its juice;
- a small bouquet of dill;
- Salt and bay leaf.
Boil the water, the salt.Open jars with tuna, knead the fish with a fork.Finely chop the onion.Put the onion in boiling water, add the bay leaf.Cook for 3 minutes, then arrange a large fish.Cook for 5 minutes, at the end add a finely chopped dill.
Chicken barbecue in brine in yogurt
- 500 g of chicken breast with fillet;
- 250 g of yogurt with zero caloric content;
- 1 teaspoon of paprika;
- 1 teaspoon of grated ginger root;
- 1 garlic carnation;
- chilli pepper on the tip of a knife;
- Raise to taste.
Cut the chicken fillet into pieces of the same size.The poultry meat is marinated in a mixture of yogurt, salt and spices.After 3 hours, tighten the meat on wooden skewers.Bake on the grill or in the oven until promptness.
Baked chicken sides
- half transport of cottage skim;
- 3 chicken legs (you can also use the legs);
- 1 medium bulb;
- 50 g of parsley;
- Half lane;
- salt;
- Black pepper.
Remove the skin from the sides.Online and green onions, finely parsley.Mix with cottage, salt and pepper.On the prepared thighs, make deep engravings.Fill the cuts with the cottage cheese filling, cover the sides with the remains of the mixture and wrap them in a sheet.Put the plate in the oven, heated to 200 ° C and cook 45 minutes.
Khuritsa Jelly
- 3 liters of water;
- 1 medium chicken;
- 30 g of gelatin;
- 2 eggs;
- 1 onion head;
- 2 bay leaves;
- 2 cloves of garlic;
- lunch;
- salt.
Remove the skin from the chicken.Pour water and cook over low heat.Remove the foam.Add a peeled onion, garlic, salt and pepper to the broth.Cook for an hour, then add a bay leaf, let it boil for 5 minutes and turn off the gas.Cool the chicken.Separate the meat from the bones and cut into small pieces.Dilute the gelatin in 2 glasses of cold water.After the swelling, heat with water bath and cools.Boil the eggs.Clean, cut to half and put in a container, put the chicken meat above.1.5 liter effort, mix with prepared jelly.Heat the broth without boiling and pour the chicken meat.Put a container with a plate in the refrigerator until it is completely solidified.
"Consolidation" phase: fix the results obtained
When the perfect weight is reached, there is a strong temptation to rest on the laurels and return to previous eating habits.But time has not yet come to relax.The results obtained must be set to prevent the original body weight rollback.
During the third phase of the diet, carbohydrate and fat products are added to the diet.This means that in addition to proteins and vegetables, fruit and berries appear in the menu in the amount of a portion (with the exception of bananas, cherries and grapes).
You can also eat pork, 2 slices of bran or grain bread and 40 g of cheese per day.In addition, at this stage, the Dukanovites are authorized to pamper themselves with 1 portion of products containing starch and 1 festive meal per week in the first half of "consolidation".And 2 parts of products containing starch and 2 holidays per week in the second half of this phase.
As products containing starch, you can use pasta, cereals, lentils, potatoes.In order not to give the conquered positions, it is necessary to leave 1 day purely protein per week.
Menu of the week for the "consolidation" phase
| Day | Eat food | Dish |
| Monday | Breakfast | Oat flour with bran in skim milk |
| Lunch | Sandwich cereble and cheese | |
| Dinner | Okroshka on Kefir | |
| Afternoon snack | Apple | |
| Dinner | Fish sewings and fresh vegetable salad | |
| Tuesday | Breakfast | Domestic sausages and porridge from a bran |
| Lunch | Orange | |
| Dinner | Fish soup | |
| Afternoon snack | Yogurt | |
| Dinner | Chicken barbecue, grilled vegetables | |
| Wednesday | Breakfast | Cottage cheese saucepan |
| Lunch | Grapefruit | |
| Dinner | Stewed beef with ginger | |
| Afternoon snack | Cottage cheese | |
| Dinner | Hot salad with chicken and green beans | |
| Thursday CHB | Breakfast | Omlet in the package |
| Lunch | Rolti of baskets and cottage | |
| Dinner | Chicken soup with oat branch | |
| Afternoon snack | Curricular jelly with cocoa | |
| Dinner | Cooked cod | |
| Friday | Breakfast | Pancake from the oat bran, ricotta with saccant |
| Lunch | Chicken cupcakes, slices of vegetables | |
| Dinner | Mushroom soup | |
| Afternoon snack | Pear | |
| Dinner | Festive meal | |
| Saturday | Breakfast | Scrambled eggs, alcohol salmon, cut bread |
| Lunch | Cottage cheese muffins with ham | |
| Dinner | Caramelized soup made of cauliflower | |
| Afternoon snack | Berry Jelly | |
| Dinner | Baked pork, cake from a bran | |
| Sunday | Breakfast | Syrniki |
| Lunch | A cup of fresh berries | |
| Dinner | Borsch | |
| Afternoon snack | Protein cocktail | |
| Dinner | Chicken with transport sauce, fresh vegetables |
Fourth stadium ─ Final weight stabilization
Most of those who have tried at least one diet on themselves, are faced with the fact that after removing restrictions, the weight increases again.Dr. Dukan dietary protocol will help to maintain a streamlined figure for a lifetime.To do this, you have to abandon the lift or walk with a quick step at least 20 minutes a day.And also one day a week to observe purely protein nutrition.A protein per week will level all eating disorders and protect against weight gain.In addition, 3 tablespoons of oat cuts per day should be consumed throughout life.This habit will help not to eat too much and improve health.
The pros and cons of Ducan's diet
This power system can be called one of the best high protein diets.Advantages of the ducan diet:
- It is not necessary to count calories and weigh portions;
- The feeling of hunger does not worry, the allowed products can be eaten, to a sensation of saturation;
- The excess weight goes in a permanent way and forever;
- The muscle weight of the body is not lost.
But there are negative points, these are:
- Natural meat and fish products are quite expensive;
- It is necessary to dedicate a lot of time to the preparation of dishes;
- During Ducan's diet, the load on the kidneys increases, the lack of breath, a feeling of dry dryness, weakness, unpleasant smell from the body and constipation are not rare.
Contraindications
Ducan's diet is suitable for many, but not everyone.The contraindications to this power system are:
- young and old age;
- Pregnancy and breastfeeding;
- kidney pathologies;
- diseases of the gastrointestinal tract;
- Nervous system diseases.
To minimize the side effects of the diet, it is recommended to take on a suitable vitamin mineral complex.
Ducan's diet is not only a power supply system, but a detailed weight loss plan that allows you to see the precious numbers on the scale within the limited time limits and maintain the perfect shape for a lifetime.