There are many different nutritional systems that contribute to weight loss.In 2000, 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 every day at the table and start losing weight.
The diet base- Almost complete exclusion of fatty foods, maximum carbohydrates with protein.
Basic rules
The Ducan system has a series of rules.
To quickly get rid of the extra kilos, it is important to follow them strictly:
- There is no need to starve.Destruction in food is the cause of breakdowns.
- During the diet, prohibited products are excluded (it is better to remove them from the refrigerator and cabinets).
- Sharbi is one of its main components of the diet.The product is included in all stages of the diet.Its use helps eliminate toxins, improve the work of digestive organs.
- Exercises, morning exercises, walking walks for 20 minutes will help you quickly lose kilograms hate, keep the body in good shape.
The author of the diet believes that the rules must be followed not only to lose weight, but also to strengthen health.
Allowed products
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 |
| White and red grease meat, preferable chicken, veal, rabbit | STEPHANDO, HIRVING, HORNING WITHOUT OIL |
| Egg white | Cook eggs or tortilla -shaped |
| Fish, shellfish, canned food or tomato sauce | Steam, extinction |
| Milk (fat content of up to 1.5%), yogurt, yogurt (without fillings), fermented baked milk, cottage cheese | SOUR -MILK LIQUID PRODUCTS Pure or cereals |
| Green vegetables, melons, root crops | In raw, steam |
| Tree fruits, bushes | Fresco, in compotes, baked |
| Sarracene wheat, white rice | GACHAS ON WATER WITHOUT SALT |
| Whole grain bread, with bran | Cool |
| Monsters: Dry foxes | Soup ingredient |
Such a large selection allows you to prepare a variety of dishes daily.
Prohibited products
The energy system provides general restrictions and specifically for each phase.
In all stages they are prohibited:
- alcohol;
- Chips, fast food;
- semi -final products;
- pasta;
- fat meat (lamb, ham);
- Fried and smoked foods.
Prohibited products depending on the energy system stage:
- "Stroke":Goose, duck meat, canned fish in oil, green onions.
- "Cruise":Potatoes, legumes, corn, cereals, avocados, mushrooms.
- "Consolidation":Grapes, cherries, peaches, cherries, apricots, bananas, dry fruits.
- "Stabilization":Products with a high lactose content, red fish.
In the last stage, you are allowed to eat Glucomannan Lapsha - Shirataki.
Ducan diet: Menu for every day, product table
The approximate menu for the week is next:
| Days | Breakfast | Sandwich | Dinner | Dinner |
| Yo | Salvado, eggs, cottage cheese | Kefir or Ash | Vegetable soup | Boiled meat |
| II | Protein Umbera, oat bran, herbs or green tea | 2 cheese cakes, achicoria | Veal steam chops, raw vegetables | Baked vegetables, green tea |
| III | Cottage cheese (fat content of no more than 0.9%), yogurt without sugar content | 2 green apples | Borscht vegetarian, boiled veal, bread with bran | 3 boiled eggs, bran salads, herbal tea |
| IV | Boiled chicken, bran | Fruit, bran | Turkey soup, whole bread | Fish salad, vegetable salad |
| V | Salvado, cheese, compote | Castel with fruits | Chicken (steamed) chops, root crop salad | Seafood cocktail |
| VI | Umbot, apple, bran | Cheese, bran | POV POVES | Oven beef, vegetables |
| VII | Cheeses, fruits, coffee | Cheese, fruit dessert | Solyanka with meat, veal chops, bread | Baked salmon, vegetables |
It is allowed to make small changes based on flavor.
Stage 1 - "Attack": We reach excess weight
"Stroke"- The first phase of the Ducan method.The scenario is complex, its objective is weight loss with an accelerated rhythm.The duration of the period depends on the desired result, on average, from 2 to 6 kilograms it takes for 3-7 days, but no more than ten.
"Stroke"- The first phase, the additional process depends on it.It is at this stage that most of the weight is spent.The diet includes meat, poultry, egg protein, dairy products with a low part of fats.It is recommended to drink 2 liters of liquid per day, including tea, compote, achicoria.For 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 author of the system advises the "day every two days" mode, but other appropriate options for a particular person and their characteristics of his body (2/2, 3/3) are acceptable.
The stage is long, two to six months, so it should be patient.It is allowed once a week or decade of a gift of non -state components: dark chocolate darkness, jam, baked of yeast (without merance).
Stage 3 - "consolidation" / "consolidation": we affirm the result
In this phase, weight loss- It is not the main thing, it is important to fix what has been achieved.Weight loss in this period is on average 400 g per week.The duration of the stage is calculated individually depending on the amount of weight loss: 1 kg is 10 days.If, for example, in the previous 2 stages it was possible to lose 5 kilos, then the duration of the consolidation phase is 50 days.
Stage 4 - "Stabilization": We maintain the experience gained
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 in this period allows you to remain thin, healthy and energetic.The discarded kilograms do not return.
"Stabilization" rules:
- Inclusion in the carbohydrate and fat menu.
- Once a week, a return to the attack (any dish, the main thing is protein).
- Sharbi is a mandatory power element.They eat, flood 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 nutritional mode base: ingredient dishes that contain proteins of animal and plant origin.Any preparation method except frying.Oil, salt and sugar in very limited amounts are completely excluded.
Chicken soup
Food liquid food is consumed in 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 vinegar - 1 teaspoon;
- Greens - to try;
- Salt is limited.
Preparation:
- The meat is poured with water and boiled for 40 minutes.
- Go out with a slotted spoon, chopped and return to the broth.
- Add salt and vinegar, mix until the funnel is formed.
- They break the eggs and slowly pour into the funnel.
- Leave it for another 2-3 minutes.
- The grooved spoon is taken by a curly protein, chicken pieces, placed on a plate.
- Add chopped and broth vegetables.
Chicken stomach with radish
The salad is abundant and kind of flavor.If cooking correctly, the dish will fall into the list of loved ones.
Products:
- Chicken stomach 200-300 g;
- Medium radish - 1 PC.;
- Onion, best green - 1 pc.or a package;
- Apple vinegar - 1 teaspoon;
- Salt, sugar - limited.
Preparation:
- Chicken stomachs are washed well, boil 1.5 hours.
- Finely cut onions and dispossession of ready facts.
- The radish is rubbed into a grater.
- The ingredients are mixed with vinegar, salt, sugar.
The dish is eaten at lunch.
Cheese cakes in the pan in Ducan
The recipe is simple, cooking time-15-20 minutes.Ideal for breakfast or a snack.
Ingredients (the number is designed for 4 portions):
- Becoming cottage cheese (bass) - 360 g;
- Egg - 1 PC.;
- Corn starch - 1 tablespoon.l;
- Isolated soybean or vegetable protein - 10 g;
- Sugar, vanilla to taste.
Recipe:
- The insulation (protein) is added to the cottage cheese, mix.
- Starch, egg, vanilla, sugar, mix, mix in turn.
- Alliances are fried in corn or olive oil.
- The formed balls are placed in a preheated pan.Fry under the lid for 5 minutes on both sides.
- In the days of "holidays", cheese cakes eat with honey, jam.
Fish salad
The dish is nutritious and tasty, all homes will like it.
Necessary products:
- Mackerel canned in its own juice - 1 bank;
- Large chickens - 5 PC.;
- Onions (pen) - 1 package;
- Ducan mayonnaise - 5 tablespoons.l.
Preparation:
- The eggs were wounded for 10 minutes.
- All ingredients are finely cut.
- A fish layer is placed on the plate, lubricated with a spoon of mayonnaise.
- Sprinkled at the top and sauce again.The last layer is the eggs with the remaining mayonnaise.
- Perejil leaves are placed as decoration.
Omletter roll
According to Ducan reviews that lose weight in the diet, this dish is one of the most delicious.
Ingredients:
- Cabaña shell - 2 tablespoons.l;
- Eggs - 3 PC.;
- Bran - 2 tablespoons.l;
- The parsley is a lot.
Recipe:
- Proteins separated from the yolk are hit in foam, the cut is added, left for several minutes (10-15).
- The yolks are added to the protein mass, mixed.
- The mixture is placed in the pan, fry on both sides, placed on a plate.
- The cottage cheese is mixed with chopped parsley, stained with a fried dough and wrapped in a roll.
Empty or filling cake
The cooking is prepared in an oven or in a slow cooking pot in the corresponding program.
Products:
- Rubbed in brain flour - 4 tablespoons.l;
- Egg - 3 pcs.;
- Water - 50 g;
- Castel (fat content less than 0.9%) - 300 g;
- Baking powder - 1 g.
Preparation:
- Beat proteins, add bran flour, bake powder, mix.
- Place in the oven or multicroker for 10 minutes at a temperature of 170 °.
- Prepare a mixture of cottage cheese, yolks and water.
- The cake is poured with cottage cheese and sent to the oven for 5 minutes.
If you wish, add a fungal filling.For their preparation, frozen champions are stewed with sour cream, in the end add 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 "lean"In protein, carbohydrate reduction.In the stabilization stage, 10 g of substances of the carbonyl and hydroxyl group should be introduced into the diet.
Contraindications and damage to diet
After the publication of the diet, a wave of criticism collapsed in it.There are many articles on the Internet in which it is painted what damage to health is done when using Dukan's loss method.
The lack of carbohydrates and fats can face the following:
- metabolic acidosis;
- renal dysfunction;
- nervous breakdown;
- Neurodegenerative disorders.
An insufficient amount of fiber in the diet leads to an intestinal disorder.
Given the possible side effects, the energy system is contraindicated to people with the following pathologies:
- Heart and vascular diseases;
- Disability of liver and renal functionality;
- Bone muscle system diseases;
- diabetes mellitus;
- Gestation period, breastfeeding;
- Gastrointestinal tract distraction.
The attitude towards the method of losing Ducan weight is ambiguous.Subject to all rules, it gives good results.