35 years ago, French therapist Pierre Dukan developed an author's power system that helps quickly lose weight.Over the years, diet has become popular in France and around the world.
The basic principles of Dukan diet
Dukan's diet is a successful symbiosis of scientific methods and practical experience, taking into account the urgent needs and psychology of people with overweight.Weight loss due to exclusion of fat and rapid carbohydrates.At the same time, the protein that forms the basis of diet is not completely absorbed by the human body.The power system is easily adapted to the needs and lifestyle of a particular person.Pierre Ducan strongly recommends all those who decide quickly and always lose weight:
- Mainly eat low-fat protein products.
- Drink at least 1.5 liters of liquid every day.
- Pick up oatmeal from the food regularly.
- Diet according to a plan that includes 4 stages: "attack", "alternate", "merge" and "stable".
- At least get used to physical fatigue - walk 20 minutes a day.
According to Pierre Dukan, protein products should prevail in the diet of men and women who want to lose weight.Meanwhile, cut the fat and carbohydrates to a minimum.Sources of low fat proteins are recommended:
- beef;
- veal
- heart;
- rabbit meat;
- fat and lean meat varieties (including smoked and canned in your own juice);
- Seafood and crab sticks;
- Chicken and turkey have no skin;
- eggs and serum protein;
- Low-fat dairy products;
- Lenten Ham has a fat content of 2 to 4%;
- Chicken and quail eggs.
Many people hardly decide to switch to protein nutrition, correctly worrying about possible health issues.But if you drink enough liquid: at least 1.5 liters per day.This includes not only simple and mineral water, but also coffee, green tea, Qikoria drinks, herbal soups, and candied fruits of Coji berries.And diet bets and Pepsi.
Oat bran is the crust of the cereal, and the product was almost useless before.But French therapists managed to use the properties of oat bran in order to lose weight.Now, this is an essential component of the Dukan diet.This product complements the lack of rough fiber and reduces the amount of nutrients absorbed by food.Oat bran:
- Feel full;
- Conjugate cholesterol;
- Causes lower blood pressure and blood sugar;
- Slow down the absorption of fast carbohydrates;
- Cleansing the body of toxins;
- Standardized digestion.
In addition, ground peeling of oats becomes a low-content alternative to the usual bread and porridge.Depending on the dietary stage, the oat bran content is 1.5 to 3 tablespoons.You can eat bran, drink water, mixed with yogurt and used as an ingredient for cake or Dukan baking.
Dyukan Diet: Allowed and Prohibited Products
To lose weight, it is necessary to exclude the main sources of fat products and carbohydrates from the diet.this:
- The fat of meat;
- goose and duck;
- butter;
- Dairy products with a fat content of more than 1.5%;
- Cereals and beans;
- bread and pastries;
- fruits and nuts;
- Honey, sugar and candy.
If Dukan's diet seems to offer an extremely meager menu, that's not the case.Depending on the stage, the following products can be consumed in almost unlimited amounts:
| Products from animals | Beef without fat layer, veal, turkey, chicken, rabbit, basket, lean ham and turkey, eggs, guts, eggs and serum protein |
| Source of plant protein | Shirataki's mushrooms and noodles |
| Fish and seafood | Cod, pollock, crab, squid, mussels, shrimp, crab sticks, sea bass, tilapia, pick, hek, mackerel, mackerel, herring, salmon, salmon, tuna |
| vegetable | Broccoli, colorful and white cabbage, eggplant, zucchini, dill, parsley, arugula, corabbe, tomatoes, pepper, celery, celery, green beans, cucumber, cucumber, spinach, leaf salad.Beets, Jerusalem artichokes and carrots - only in the morning. |
| Dairy products with 0% fat content | Cheese, milk, kefir, yogurt without sugar, melted cheese |
During the "attack" and all subsequent stages, the meat, fish and eggs can be boiled, baked and fried without adding oil.Low-starter vegetables should be native, stewed or steamed.
The Ducan nutrition algorithm provides an impressive list of allowable additives.This helps diversify the menu, thus protecting yourself from failures.If you use them, you will feel like an outstanding chef who cooks delightful dishes and can easily lose weight.
So, what additives are allowed in Dukan’s diet?this:
- The only kit with zero calorie content;
- Oat bran
- No more than 1 tablespoon of wheat and rye bran per day;
- Taste and essence;
- skim milk;
- The cocoa butter content shall not exceed 2%;
- There is no sugar in mustard and soy sauce;
- Corn starch (within 20 g);
- tomato sauce;
- herbs and spices;
- Balsamic vinegar;
- gelatin;
- sesame, chia and flax seeds;
- Ginger root;
- Cornishons, lemon and onion;
- Vegetable oil - Starting with the “alternating” of the stage;
- Sugar-free yogurt with fruit chunks - up to 2 cans per day;
- Gerja Berries.Allow from the "attack" phase.
It's time to attack, enjoy cruising or harvesting the fruits of labor: depending on the plan of the offense
Dukan's diet consists of four stages or stages, with a certain product and duration, and must be calculated separately.
| stage | What products can be consumed | Duration, one day | Lose weight, kilograms |
| "attack" | Only protein.Carbohydrates are completely excluded.Throughout the "attack", 1.5 tablespoons are included in the daily diet.l.Oat bran | From 2 to 10 | From 3 to 15 |
| "Alternate" ("Cruise") | Alternating between pure protein (CHO) and protein vegetable day (BO).The protein product and necra dish are allowed, plus 2 tablespoons.l.Oat bran | Until the right weight | 1 per week |
| "Merge" ("Merge") | The diet consists of protein products and vegetables.Add a portion of fruit, 2 slices of bran or cereal bread, 40 grams of cheese every day.It is also necessary to observe 1 pure protein day per week and take 2 tablespoons per day.l.Oat bran You can arrange 2 holiday lunches or dinners a week | Calculated by formula: 10 x of the number of kilograms lost | |
| "Stablize" | You can eat carbohydrates 6 times a week.It is necessary to use 3 tablespoons of oat bran every day.Observe 1 pure protein day per week. | lifetime |
Stage "attack": duration and menu for one week
"Attack" - This is a rather strict restrictive phase.However, this period is easy to experience, as the beginning of Madame Ducano's path is accompanied by high motivation for weight loss.Additionally, this phase does not last long.The duration of the attack depends on the number of kilograms you plan to reset:
- Up to 5 kg - enough for 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.
Losing weight greatly during “attack” will stimulate a person and further comply with the selected power system.
Stage "attack": Menu for one week
| sky | Eat food | plate |
| on Monday | breakfast | Cheese, tea |
| Lunch | A few slices of turkey | |
| dinner | steak | |
| Afternoon snacks | Boiled eggs and mayonnaise | |
| dinner | Grilled fish, 200 grams of yogurt | |
| Tuesday | breakfast | Oat bran cake, Turkey ham |
| Lunch | yogurt | |
| dinner | Chicken steak | |
| Afternoon snacks | Duke Ice Cream | |
| dinner | Rabbit stew | |
| Wednesday | breakfast | Yogurt, coffee |
| Lunch | Boiled eggs and mayonnaise | |
| dinner | Grilled cod | |
| Afternoon snacks | Cheese and parsley | |
| dinner | Chicken liver and oat bran casserole | |
| Thursday | breakfast | Boiled eggs |
| Lunch | Oatmeal cake | |
| dinner | drumstick | |
| Afternoon snacks | yogurt | |
| dinner | Chicken slices stuffed with ham and cheese | |
| Friday | breakfast | Oatmeal and yogurt |
| Lunch | cottage cheese | |
| dinner | Fragrant chicken breast | |
| Afternoon snacks | Turkish films | |
| dinner | muffin | |
| Saturday | breakfast | Syrniki |
| Lunch | yogurt | |
| dinner | Boil chicken liver | |
| Afternoon snacks | Boiled eggs | |
| dinner | Rabbit stew | |
| Sunday | breakfast | Cheese casserole |
| Lunch | A slice of roasted turkey | |
| dinner | Kurin Suffle | |
| Afternoon snacks | yogurt | |
| dinner | Cooked fish, 200g cheese |
Recipes for the "attack" phase
oatmeal
- 1.5 tablespoons.a spoon of oat bran;
- 1 egg or 1 protein;
- 1.5 tablespoons.a spoon of soft cheese or yogurt;
- Taste salt or su bone.
Thoroughly mix all ingredients.Form small cakes.Bake an anti-stick coating pan in a pan.
Ducan cheesecake
- 100g cereal cheese;
- 1 egg;
- 2 tablespoons.a spoon of oat bran;
- 2 tablespoons.a spoon of yogurt;
- 1/2 teaspoon baking powder;
- Vanilin, a super telescope of taste.
Separate protein from protein.Egg yolk, yogurt, cheese, bran, baking powder, sushenlin and vanilla protein mixture.Beat the protein into a strong foam and carefully insert it into the dough.Heat the pan with a Teflon coating and fry the cheesecake into a rose-colored crust.
Chicken steak
- 600 g rounded chicken breast;
- 1 pod chili;
- 2 tablespoons.a tablespoon of soy sauce;
- 2 garlic;
- parsley green;
- Salt.
Rinse the chicken slices with a sharp knife and chop them with a sharp knife.Grind the garlic and add the chopped meat.Clean the peppers and cut them.Season the chopped meat with salt and add garlic, chili, soy sauce and chopped cilantro.Combine everything thoroughly.Wipe the heated frying pan with a drop of vegetable oil.Fry the chicken with a tablespoon and fry for 3 minutes on each side.
Grilled cod
- 500g cod fillets;
- A packet of low-fat cheese;
- 1 teaspoon mustard;
- 2 small light bulbs;
- Juice 1 lemon;
- Season with black pepper and salt.
Squeeze the juice out of the lemon.Chop the onion and mix with lemon juice.Introduce cheese, mustard, pepper and salt into the mixture.Cover the baking tray or baking tray.Place the cod fillet on the foil layer.Distribute cheese sauce on top.Cover the plate with a piece of foil and secure the edges.Heat the oven to 180°C.Cook for 25 minutes.
Fragrant chicken breast
- 1000g breast fillets;
- 2 tablespoons.a tablespoon of soy sauce;
- 1 garlic head;
- 1/2 pack of cheese with a fat content of 0%;
- 1 teaspoon mustard;
- Season with pepper and salt.
Wash and dry the chicken breast.Make deep cuts in the meat.Clean garlic.Divide each lilac into three parts.Return to the breast with garlic.Place the prepared rounded corners in silicone form.Distribute soy sauce with meat.Add salt cheese and mix with pepper and mustard.Pour the meat and the resulting mixture.Place the shape in the oven and preheat to 180°C.Cook for 30 minutes.The temperature is then raised to 220°C and then prepared for another 10 minutes.
Chicken liver and oat bran casserole
- 500g chicken liver;
- 2 tablespoons.a spoon of oat bran;
- 2 eggs;
- 1/2 cup yogurt;
- Tasting salt and spices.
Wash your face and clean from the movie.Cook until tender (about 15 minutes).Cool.Puncture all ingredients with a blender until smooth.Transfer the mixture to a refractory shape and bake at 180°C for 15 minutes.
Chicken slices stuffed with ham and cheese
- 1 big chicken chicken breast;
- 2 tablespoons.a spoon of tomato sauce;
- A packet of low-fat cheese;
- 1 tablespoon.a spoon of lemon juice;
- 2 garlic;
- 70g ham, with a fat content of up to 4%;
- Tasting salt and spices.
Separate the breast from the bones and remove the skin.Cut off the rounded corners without reaching the edges, and expand like a book.Put the rounded corners in lemon juice and place in the refrigerator for half an hour.Grind the garlic, mix with cheese and tomato sauce, and season with salt and spices.Cut ham strips.Lubricate the rounded corners with cheese and lubricate the chopped ham.Turn the rounded corners into rolls, bandage cooking line.Bake at 200°C for 30 minutes, and remove the thread from the roll before serving.
Duke Ice Cream
- 300g soft cheese or yogurt;
- 1 cup of milk;
- 20 grams of gelatin;
- 1 teaspoon soluble coffee;
- Cinnamon and sugar - the taste of the extractor.
Dip the gelatin in cold milk for half an hour.The mixture was then heated to a water bath until the gelatin dissolved completely.Add the Beyond, cinnamon, soluble coffee.Turn on cheese or yogurt and interfere with the gelatin coffee mixture.Defeat Bale again.Pour the mass into the silicone mold.Put it in the refrigerator.
Mayonnaise in Dukan
- 1 teaspoon mustard;
- 1 teaspoon olive oil;
- 2 egg yolks;
- 1 tablespoon.a spoon of lemon juice;
- 250g low-fat soft cheese;
- Sugar - season with extractor and salt.
Whisk the egg yolks in a blender or mixer and gradually add the mustard sauce, salt and Sahzam.Beat, add cheese, and then use a thin stream to enter the olive oil.Finally, add lemon juice.
Stage "Cruise": Squirrel-Carter alternates to achieve perfect weight
The “cruise” phase is the most important stage in the Dukan diet, which includes the alternation of protein vegetables and pure protein days.It was during this period that the main weight loss was responsible.Pierre Ducan recommends observing the 1 BO and 1 CB ratio.
Weekly menu for the “Alternating” phase
| sky | Eat food | plate |
| Monday Bo | breakfast | Oat bran and tuna sauce cake |
| Lunch | Vegetable cuts, cheese | |
| dinner | Turkish French fries, vegetable salad with yogurt sauce | |
| Afternoon snacks | Tuna's own juice, fresh cucumbers | |
| dinner | Stuffed with zucchini | |
| Tuesday CHB | breakfast | Cotap of cottage cheese and chicken ham |
| Lunch | A piece of meat bread | |
| dinner | Chicken soup with oat branches | |
| Afternoon snacks | Barrier and cheese rolls | |
| dinner | whitefish | |
| Wednesday | breakfast | Ovarian glass, a piece of smoked salmon and vegetable cut |
| Lunch | Cucumber rolls, cheese and shrimp | |
| dinner | The calf is very hot | |
| Afternoon snacks | Package of ham, cheese and vegetables | |
| dinner | Stuffed with pepper | |
| Thursday CHB | breakfast | omlet and tuna |
| Lunch | yogurt | |
| dinner | Fish soup | |
| Afternoon snacks | Cheese jelly | |
| dinner | Turkish stew | |
| Friday Blog | breakfast | Chicken cake, fresh cucumber |
| Lunch | oatmeal | |
| dinner | Beef stew, vegetables | |
| Afternoon snacks | Listen to salad rolls and cheese | |
| dinner | Khuritsa Jelly | |
| Saturday CHB | breakfast | Fireplace style soft cheese and greens |
| Lunch | Cheese casserole | |
| dinner | Okroshka on kefir without adding vegetables | |
| Afternoon snacks | yogurt | |
| dinner | Grilled dorada | |
| Sunday Blog | breakfast | Oatmeal cake and family liver paste |
| Lunch | Hut cheese, cornstarch and smoked chicken muffins | |
| dinner | Beetroot in Kefir | |
| Afternoon snacks | Sticks of celery stems with John's sauce | |
| dinner | Kurin Nuggets for Oat Bran, Cucumber and Tomatoes |
Recipes for "alternating" stage
Okroshka of Kefir
- 0.5 liters of skim kefir;
- 0.5 cups of mineral water;
- 2 slices of chicken with low fat ham;
- 1 fresh cucumber;
- 2 boiled eggs;
- 4 carrots;
- 1 teaspoon vinegar;
- coriander;
- Black pepper;
- Salt.
Roasted radishes.Chicken ham, cucumber, egg and green cut into cubes.Chopped parsley.Fold the ingredients in a suitable container and mix the kefir with mineral water.Add pepper and vinegar and salt.
Chicken soup with oat branches
- 1 liter of water;
- 400g chicken fillet;
- 1 egg;
- 1.5 tablespoons.a spoon of oat bran;
- 1 small light bulb;
- a small bunch of green onions and dill;
- Salt.
Cook the chicken slices for 20 minutes.Take out the meat, cut it into small pieces, and then put it back into the broth.Cut the greens and onions and pour into the soup in the pot.Salt.Pour raw eggs into boiling soup.Cook for 5 minutes, add oat bran and chopped dill.Remove soup from the heat.
Fish soup
- 1 liter of water;
- 2 tuna banks own juice;
- a small pile of dill;
- Salt and bay leaves.
Boil water and salt.Open the jar with tuna and knead it with a fork.Chopped onion.Add the onion to boiling water and add bay leaves.Cook for 3 minutes and then add a large fish.Cook for 5 minutes and finally add chopped dill.
Chicken barbecue marinated with yogurt
- 500 g rounded chicken breast;
- 250 grams of yogurt, zero calories;
- 1 teaspoon chili powder;
- 1 teaspoon grated ginger root;
- 1 garlic;
- Red peppers on the tip of the knife;
- Season with salt.
Cut the chicken into pieces of the same size.Poultry meat is marinated into a mixture of yogurt, salt and spices.After 3 hours, put the meat skewers on the wooden skewers.Cook in the grill or oven until ready.
Grilled chicken buttocks
- Half of dehydrated cheese cheese;
- 3 chicken thighs (you can also use legs);
- 1 average light bulb;
- 50g parsley;
- Half-lane;
- Salt;
- Black pepper.
Remove skin from the buttocks.Online and green onions, parsley delicate.Mix with cheese, salt and pepper.On the prepared thigh, make an incision.Fill the cut with cheese filling, cover the hips with residue from the mixture, and wrap in foil.Place the plate in the oven, heat to 200°C, and bake for 45 minutes.
Khuritsa Jelly
- 3 liters of water;
- 1 average chicken;
- 30 grams of gelatin;
- 2 eggs;
- 1 onion head;
- 2 bay leaves;
- 2 garlic;
- Five-spice powder;
- Salt.
Remove skin from chicken.Pour water and cook over low heat.Remove the foam.Add peeled onion, garlic, salt and pepper to the broth.Cook for an hour, then add the bay leaves and boil for 5 minutes, then turn off the gas.Cool the chicken.Separate the meat from the bones and cut into small pieces.Dilute the gelatin in 2 cups cold water.After swelling, heat and cool in a water bath.Boil eggs.Clean, cut in half, place in container, and place the chicken on top.Strain 1.5 liters, mix with prepared gelatin.Warm the broth without boiling, then pour the chicken.Place a container with plates in the refrigerator until completely solidified.
Stage "merge": fixed results
When reaching the perfect weight, there is a great temptation to rely on the laurels and return to previous food habits.But time has not yet relaxed.The result of the implementation must be fixed to prevent rollback to the original weight.
In the third phase of the diet, add carbohydrates and fat products to the diet.This means that in addition to protein and vegetables, fruits and berries, there is a portion of the menu (bananas, cherries and grapes).
You can also eat pork, 2 slices of bran or cereal bread and 40 grams of cheese every day.In addition, in this stage, in the first half of the "merger", Mrs. Ducano can pamper herself with a part of starch-containing product and a holiday meal a week.In the second half of this stage, the weekly product with starch and 2 parts with starch and 2 holiday meals.
As a starch-containing product, you can use pasta, cereals, lentils, potatoes.In order not to give conquered positions, it is necessary to set aside 1 pure protein day per week.
Weekly menu for the “merge” phase
| sky | Eat food | plate |
| on Monday | breakfast | Oatmeal and bran in skim milk |
| Lunch | Pawn and cheese sandwiches | |
| dinner | Okroshka of Kefir | |
| Afternoon snacks | apple | |
| dinner | Fish steak and fresh vegetable salad | |
| Tuesday | breakfast | Oat bran's family sausages and porridge |
| Lunch | orange | |
| dinner | Fish soup | |
| Afternoon snacks | yogurt | |
| dinner | Chicken BBQ, Grilled Vegetables | |
| Wednesday | breakfast | Cheese casserole |
| Lunch | Grapefruit | |
| dinner | Beef and ginger stew | |
| Afternoon snacks | cottage cheese | |
| dinner | Warm salad with chicken and mung beans | |
| Thursday CHB | breakfast | omlet in the package |
| Lunch | Barrier and cheese rolls | |
| dinner | Chicken soup with oat branches | |
| Afternoon snacks | Cocoa course jelly | |
| dinner | Grilled cod | |
| Friday | breakfast | Pancakes of oat bran, cheese with hegemony |
| Lunch | Chicken cake, vegetable slices | |
| dinner | Mushroom soup | |
| Afternoon snacks | pear | |
| dinner | Festive meal | |
| Saturday | breakfast | Scrambled eggs, alcoholic salmon, cut bread |
| Lunch | Cheese muffins with ham | |
| dinner | Soup made from cauliflower | |
| Afternoon snacks | Berry Jelly | |
| dinner | Baked pork, oat bran cake | |
| Sunday | breakfast | Syrniki |
| Lunch | A cup of fresh berries | |
| dinner | Bosch | |
| Afternoon snacks | Protein cocktail | |
| dinner | Chicken with sauce, fresh vegetables |
Stage 4 - Final weight stability
Most people who have tried at least one diet face the fact that after the restrictions are removed, weight gains again.Dr. Dukan's diet protocol will help keep him slim throughout his life.To do this, you need to give up the elevator or take a quick walk at least 20 minutes a day.One day a week you can observe pure protein nutrition.One protein day per week will keep all food diseases in balance and prevent weight gain.In addition, 3 tablespoons of oats should be consumed per day during a lifetime.This habit will help not overeat and improve health.
Pros and cons of Dukan diet
This power system can be called one of the best high-protein diets.Advantages of Dukan Diet:
- No need to calculate calories and weigh the portion;
- The feeling of hunger is not disturbing, can eat the allowed products and feel saturated.
- The excess weight is stable;
- The weight of the body's muscles will not be lost.
But there are negative points, these are:
- Natural meat and fish products are very expensive;
- It is necessary to spend a lot of time preparing dishes.
- During the Dukan diet, it is not uncommon to have increased kidney load, shortness of breath, dry mouth, weakness, unpleasant smells of body and feelings of constipation.
Contraindications
Dukan’s diet is suitable for many people, but not everyone.The contraindications of this power system are:
- youth and old age;
- Pregnancy and breastfeeding;
- renal pathology;
- gastrointestinal diseases;
- Neurological disorders.
To minimize side effects in your diet, it is recommended to take appropriate vitamin mineral complexes.
Dukan’s diet is not only an electric system, but also a detailed weight loss plan that allows you to see precious numbers in limited time limits and maintain perfect shape throughout your life.