The name of the diet derives from the name of its creator: the French nutritionist and expert on Pierre Dukan's eating habits. He started working on a fundamentally new circuit in 1977, which today has become one of the most popular and effective diets in the world.
The technique is based on the developments of nutritionists from all over the world, as well as on the practical experience of Dukan himself. A clear structural approach helps to get rid of kilos and extra centimeters without faults and concrete restrictions - appreciate itself!
The essence of the Ducan diet
The fact that they called Ducan's diet in the world is rather an fully feed system, which with small interruptions can adhere to at least his whole life.
The base of the diet are 100 products permitted, including 72 the main protein (low fat, offal, eggs, all lactiero -casear products with 0%fat content) and 28 - additional (different types of spices, condiments, vegetables, etc. ). The alternation of days of protein and vegetables makes a safe diet for the body, because the weight goes uniformly, without leaving unpleasant memories such as stretch marks and cellulite.
Basic Ducan diet rules
- Drink at least 2 liters of liquid per day (here you can include tea, coffee, chicory, herbal decoctions);
- cook food without adding fat and mayonnaise;
- Any thermal treatment method can be used;
- Reduce salt consumption, but diversify food with condiments and sauces based on allowed food;
- Make sure to consume a daily part of Crusca;
- Do not forget the daily exercises and walks.
It is important to add one more to these rules: regardless of the presence of chronic diseases, it is worth consulting the attending physician. Only after the exam and the appointment of a vitamins complex can you start to satisfy 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 calculating calories;
- Of the 100 approved natural products, it is possible to create a rich menu;
- the presence of many recipes in free access (including dessert recipes);
- After losing weight, the weight is easy to hold back for life.
Cracking
- It is necessary to clearly adhere to all the 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 the ban on fruit during the first two phases;
- Any type of alcohol is prohibited.
Ducan dietary phases
In total, the diet consists of four phases: attack, alternation, fixing and stabilization. The first two aim to reach the right weight and the latter - to the dependence of the body.
"Attack" phase
This phase is the shortest, but it is during the attack that the first kilograms are starting and the body is reconstructed by weight.
The duration of the stadium depends on how many kilograms you have to lose during the diet. If the overweight is up to 5 kg, you can limit yourself to two days of attack, if 5-10-cinque, if an excess weight of 10-30 kg, you will have to join a fairly close attack diet for 7-10 days.
The list of products allowed for the first phase includes 72 items that can be eaten in any quantity and in any combination. This includes lean types of meat (rabbit, chicken, calfskin, beef), eggs, fish, low power milk, sea and offer.
3 reasons to bet on proteins:
- They are quickly saturated;
- More calories are needed to absorb the protein than the breakdown of carbohydrates and fats;
- Protein food allows you to burn the fat mass without muscle destruction.
In addition, during the attack, it is possible to diversify the diet with sugar -free mustard, spicy herbs, onions, synthetic sweeteners, low -fat cocoa, broth cubes and light wheel. But you shouldn't lean on these products, just a little "refresh" the diet in order not to prevent the acceleration of the metabolism.
Every day you should eat 1, 5 tablespoons of oat bran and take a 20 -minute walk with a quick step. Of course, nobody prohibits longer anaerobic loads.
"Alternation" phase
When the metabolism received a momentum in the form of an attack, it is necessary to maintain a tendency to weight loss. This is why there is an alternation: by the end of this phase you will be to 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), it is necessary to alternate the days of protein (CB) and the protein-vegetale (BO) tax 1/1, 3/3 or 5/5.
The diet of the purely protein days completely repeats the attack menu, but during protein vegetables it is necessary to diversify the food with 28 types of vegetable products, the means of which are legumes, carrots, beets, spinach, cabbage, pumpkin and mushrooms. Only potatoes, corn, avocado, peas and olives (olives) are severely prohibited.
As previously, the size of the portion is not limited, as well as the time of food consumption. You shouldn't walk hungry, and even more, fall asleep, otherwise the body will begin to process muscle tissue instead of burning fats.
During the alternation, the daily part of the bran increases to 2 tablespoons. the. And physical exercises should request at least half an hour.
"Consolidation" phase
At the beginning of the third stage, the weight should return to normal, but Ducan's diet reaches only the equator. The fact is that the body should get used to the new conditions for this and not to start increasing the fat layer "for a rainy day".
To do this, for 10 days for each kilogram spent, it is necessary to adhere to the alternation diet with some changes. In addition, 1 small fruit or a cup of berries and 50 grams of cheese up to 40% of fat content is allowed to eat 1 small fruit per day for bos and chb days dishes. It is also necessary to divide the consolidation into two parts and once a week during the first and twice a week during the second, allowing a part of products containing starch and a meal called "Feast". During the "party" you can eat all the dishes, including desserts, fast food and any forbidden product.
The compulsory rule of the Crusca is 2, 5 tablespoons. the. Daily and physical activities - at least 30 minutes.
"Stabilization" phase
This phase of Ducan's diet should last until the end of life. It does not provide rigid food restrictions, but prescribes to adhere to some rules.
First, nobody erases compulsory physical effort, a daily part of Crusca (3 tablespoons) and active drink.
Secondly, only protein nutrition is allowed on Thursday. This does not mean that in the rest of the days you have to eat too much with fat and sweet, but once a week you should organize a day of fasting "right" for yourself.
Ducan diet phase menu attack for each day
| Breakfast | Dinner | Afternoon snack | Dinner | |
|---|---|---|---|---|
| Monday 1 day | Omlet of two eggs (2 proteins + 1 yellow) and milk for a fat content 1, 5% | 2 beef cutlets, steam | 200 g of skim yogurt with bran | Half of the chicken stewed or cooked 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 has remained since yesterday | 1 glass of kefir with bran | 200 g of baking fish |
| Wednesday 3rd day | 200 g of skim yogurt with bran | 2 chicken cutlets | 1 cup of fermentation | 2 hard -boiled eggs and 200 g of cottage skimming |
| Thursday 4th day | 100 g of tofu cheese or any other cheese with a fat content no more than 4% | 2 pieces of ham and 1 boiled egg | 200 g of skim yogurt with bran | Grillian beef steak or turkey meat meat |
| Friday 5th day | Two eggs | 2 beef cutlets | 1 cup of kefir or fermented counters | Half of the chicken breast |
| Saturday 6th day | 150 g of low fat cottage | 200 g of boiled or stewed beef | 200 g of low -fat yogurt with bran | 200 g of fish cooked in the oven or steam cooked |
| Sunday 7th day | 100 g of tofu cheese or any other cheese with a fat content no more than 4% | 2 leather -free chicken legs cooked in the oven | 1 cup of fermented counters | Valjatina Steak (beef) |
You can also choose from the table all the products allowed in the Ducan diet and create your diversified menu for each day. But remember that only 72 types of protein products are allowed, vegetables are prohibited in the "attack" phase.
Phase menu alternating the ducana diet
| Breakfast | Dinner | Afternoon snack | Dinner | |
|---|---|---|---|---|
| Monday 1 day | Cheese cottage, hot drink (tea, cocoa or coffee) | Steam cooked yogurt | Kefir (low fat) with oat branch | Omlet of two eggs, hot drink |
| Tuesday 2nd day | 2 hard -boiled eggs, vegetable salad seasoned 1 teaspoon. olive oil, coffee | Chicken soup with vegetables | Yogurt without additives, cottage cheese cake | Seafood and vegetables salad, hot drink |
| Wednesday 3rd day | Cottage cheese saucepan with milk and vanilla sauce, tea | Fish soup | Kefir low -fat content with oat branch | Chicken capestro, cheese cream, tea |
| Thursday 4th day | Ovitel from quail eggs, vegetable salad, coffee | Pure from rqual soup with egg and dill | Cottage or yogurt | Chicken steam belt, vegetable stew, tea |
| Friday 5th day | 2 pieces of chicken ham, coffee | Boiled chicken with yogurt sauce, fermented or milk | Small cheese cottage, tea | Meatballs cooked in the oven, a hot drink |
| Saturday 6th day | Cheese Cottage with vegetables and black pepper, tea or coffee | Light fish soup, fresh vegetables and canned fish (without oil) | The cheese tofu, yogurt | Incorrect eggplant, slices of weakly salted salmon, vegetable salad |
| Sunday 7th day | Swimming made of low -fat cottage with yogurt sauce, tea or coffee | Baked chicken fillet, tea | kefir or ash | Boiled egg, ricotta |
The above ducan diet menu for each day for the "alternation" phase is approximate. By focusing on him, you can choose the dishes at your discretion. The result will not go for a long time, the main thing is to adhere to certain dietary rules and use only products allowed by the table.
Fixing menu Fixing diet diet
| Breakfast | Dinner | Afternoon snack | Dinner | |
|---|---|---|---|---|
| Monday 1 day | Cottage cheese saucepan with berries sauce, unsweetened coffee | Seafish ear, slice of wholemeal bread with bran | A pear or an apple | vegetable saucepan, boiled fish, green tea |
| Tuesday 2nd day | Porridge of oatmeal on skim milk, coffee drink | Macaron from the wheat of solid varieties, a slice of cheese | Baked chicken stitches, 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 (in the oven), a piece of charlotte with apples, tea | Any berries or fruits (no more than 200 g) | Suffer from cottage cheese, low fat yogurt |
| Thursday 4th day | Cheesecakes, baked apple, green tea | pea soup, stewed pork and vegetables with low fat, coffee | Mimosa salad with light sauce, baked salmon fillet | Kefir with Crusca |
| Friday 5th day | Cheese Cottage with yogurt, green tea | Crusca pancake, coffee | Omlet of two eggs | Baked fish, hot drink |
| Saturday 6th day | boiled rice, steam chicken coola, cocoa | Borsch, zucchini pancake, tea | Fish salad, low fat kefir with bran | lemon souffles, herbal tea |
| Sunday 7th day | Blueberry sauce cheesecakes, black coffee | Chicken broth with egg, slice of wholemeal bread, hot drink | Also of mushroom soup | Kefir or yogurt with bran |
The third step of the Ducan diet - the "consolidation" phase - is a necessary connection in the way of returning to normal nutrition. Make sure to join the recommended menu, because the result of all your efforts will depend on this. And remember that greater physical activity is very important to maintain a perfect weight and good health.
The "stabilization" phase menu of the Ducana diet
| Breakfast | Dinner | Afternoon snack | Dinner | |
|---|---|---|---|---|
| Monday 1 day | Cheese Cottage with low fat, slice of whole wheat bread, coffee with milk | Chicken broth with solid wheat noodles, steam chicken cutlets | Cheesecakes with apples, kefir with bran | Cooked fish with vegetables and cheese |
| Tuesday 2nd day | Omlet of two eggs and tomatoes, tea | Mushroom puree soup with herbs, bread (wheat) | pancake with cottage and fruit sauce, kefir with bran | Fish salad, herbal tea |
| Wednesday 3rd day | oatmeal | Borsch with herbs, baked chicken breast, Greek salad, tea | ice cream or piece of cake | Tuftel with rice made of minced beef, kefir with bran |
| Thursday 4th day | Cottage cheese saucepan, coffee with milk | Toghy Coutlet prepared for a couple | Kefir with Crusca | Steam chicken soufflé, herbal tea |
| Friday 5th day | eggs with vegetables, cheese, tea | cabbage soup, chicken insects, fruit | Suffer from cheese cottage, kefir with bran | White fish with vegetables, ginger tea |
| Saturday 6th day | Cheese cottage with apple puree, coffee | Vegetable puree soup, steam chicken coola, whole wheat bread | Zucchini pancakes, kefir with bran | Fish salad |
| Sunday 7th day | Chocolate lemon cake, cheese, green tea | Chicken soup with eggs and vegetables, wholemeal bread | Cheesecakes, kefir with bran | Fish saucepan, celery salad, tea |
As you can see, the "stabilization" phase menu is rather diversified and appetizing. When choosing food products, listen to your body. After all, having done so much Ducan's way of diet, you will know exactly which products are useful for you and which is better to exclude from your diet.
3 basic power rules that must be observed at each phase of the diet:
- Drink at least 1, 5 liters of water per day.
- Eat 1, 5 tablespoons every day. the. oat bran.
- The products can be boiled, cooked, stewed, grilled, but without the use of oil.
It is such a menu developed by a doctor for each phase that is considered optimal both for beginners and for those who have tried many diets, but without results. This is not an express diet, but an adequate balanced diet that you should come after a while. This is how a person should eat to maintain the usual rhythm of life and at the same time not to fatten after losing weight.