There are many different nutritional systems that contribute to weight loss.In 2000, the French doctor Dukan published his book, in which he described his weight loss program in detail.The diet consists of several phases.For convenience, it is recommended to print Ducan's diet with a menu for each day in the table and start losing weight.
The base of the diet- Almost complete exclusion of fatty foods, maximum replacement of carbohydrates with proteins.
Basic rules
The Ducan system has a series of rules.
To get rid of extra kilos quickly, it is important to follow them strictly:
- There is no need to starve.Destruction in food is the cause of the failures.
- During the diet, prohibited products are excluded (it is better to remove them from the refrigerator and furniture).
- Sharbi is one of their main components of the diet.The product is included in all phases of the diet.Its use helps to remove toxins, improve the work of the digestive organs.
- Exercises, morning exercises, walking for 20 minutes will help to quickly lose the hated kilograms, to keep the body in good shape.
The author of the diet believes that the rules must be followed not only for weight loss, but also to strengthen health.
Allowed products
The list of allowed products is quite large and diversified.It is important to consider not only the product, but also the cooking method from it.
| Recommended products | Cooking method |
| White and red meat low in fat, preferable chicken, calfskin, rabbit | Use, boil, cook without oil |
| Egg white | Cook the eggs or in the form of an omelette |
| Fish, seafood, canned food or tomato sauce | Steam, extinction |
| Milk (fat content up to 1.5%), yogurt, yogurt (without fillers), milk in the fermented oven, cottage | Liquid acid products in pure form or with cereals |
| Green vegetables, melons, radical harvests | In rough form, vapor |
| Fruits of trees, shrubs | Fresh, in compies, cooked |
| Buckwheat, white rice | Porridge on the water without salt |
| Wholemeal bread, with bran | Fresh |
| Mushroom: dry foxes | Soup ingredient |
Such a wide selection allows you to prepare a variety of dishes every day.
Forbidden products
The power system provides general restrictions and specifically for each phase.
In all phases they are prohibited:
- alcohol;
- chips, fast food;
- semi -final products;
- pasta;
- fatty meat (lamb, ham);
- Fried and smoked food.
Prohibited products depending on the power system phase:
- "Attack":Goose, duck meat, canned fish in oil, green onions.
- "Cruise":Potatoes, legumes, corn, cereals, avocado, mushrooms.
- "Consolidation":Grapes, cherries, peaches, cherries, apricots, bananas, dried fruit.
- "Stabilization":Products with a high content of lactose, red fish.
In the last stadium, Lapsha from Glucomannan - Shirataki is allowed.
Ducan diet: menu for each day, product table
The approximate menu for the week is reported below:
| Days | Breakfast | Snack | Dinner | Dinner |
| I | Crusca, eggs, cottage | Kefir or ash | Vegetable soup | Boiled meat |
| II | Omlet of proteins, oat bran, herbs or green tea | 2 Cheesecakes, chicory | Steam cutlets in calfskin, raw vegetables | Baked vegetables with fish, green tea |
| III | Cheese cottage (fat content no more than 0.9%), yogurt without sugar content | 2 green apples | Vegetarian borscht, boiled calfskin, bread with bran | 3 hard -boiled eggs, bran salads, herbs tea |
| IV | Boiled chicken, bran | Fruit, bran | Turkey soup, wholemeal bread | Fish salad, vegetables |
| V | Bran, cheese, composed | Cheese cottage with fruit | Correct chicken (steam cooked), root crop salad | Fish cocktails |
| You | Omlet, Apple, Crusca | Cheese, bran | BOLLITED POTATATES WITH TACCHINO | Cooked beef, vegetables |
| VII | Cheeson, fruit, coffee | Cheese, fruit dessert | Solyanka with meat, veal cutlets, bread | Baked salmon, vegetables |
It is allowed to make small changes based on taste.
Phase 1 - "Attack": we hit the excess weight
"Attack"- The first phase of the Ducan method.The stage is complex, its goal is weight loss with an accelerated pace.The duration of the period depends on the desired result, on average, 2-6 kilograms require 3-7 days, but no more than ten.
"Attack"- The first phase, the further process depends on it.It is at this stage that most of the weight is spent.The diet includes meat, poultry, egg proteins, dairy products -caseari with a low fat of fat.It is recommended to drink 2 liters of liquid per day, including tea, composed, chicory.For breakfast they are sure to eat the bran.
Phase 2 - "Cruise" / "alternating": "we float" to the result
The essence of the stage-The alternation of the days of proteins with protein carbohydrates.The author of the system recommends the "day to alternate" mode, but other options suitable for a particular person and its characteristics of his body (2/2, 3/3) are acceptable.
The stage is long, from two to six months, so you should be patient.It is allowed once a week or decade of a surprise from non -state components: dark chocolate darkness, jam, cooking cooking (without melange).
Phase 3 - "consolidation" / "consolidation": we affirm the result
At this stage, weight loss- It is not the main thing, it is important to correct what has been achieved.The weight loss in this period is on average 400 g per week.The duration of the stadium is calculated individually depending on the amount of weight loss: 1 kg is 10 days.If, for example, in the previous 2 phases it was possible to lose 5 kilos, the duration of the consolidation phase is 50 days.
Phase 4 - "stabilization": we keep the experience acquired
The final phase - A gradual return to the "Sottomarino" menu.The author of the weight correction method recommends joining this phase as long as possible.The diet provided in this period allows you to remain slender, healthy and energetic.The discarded kilograms do not come back.
The rules of "stabilization":
- Inclusion in the carbohydrate and fat menu.
- Once a week, a return to the attack (any dish, the main thing is the protein).
- Sharbi is a mandatory element of power.They are eaten, floods of 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 food.
Ducan dietary recipes
The base of the nutritional mode - dishes of ingredients containing proteins of animal and vegetable origin.Any method of preparation except frying.Oil, salt and sugar in very limited quantities are completely excluded.
Chicken soup
Liquid food with meat is consumed for lunch.We recommend eating the soup more than twice a week.
Necessary products:
- chicken (white meat) - 100 g;
- Egg - 2 pieces.;
- Water - 1 l;
- Apple or wine vinegar - 1 teaspoon;
- Verdi - to taste;
- The salt is limited.
Preparation:
- The meat is poured with water and boiled for 40 minutes.
- Exit with a perforated spoon, chopped and put back into the broth.
- Add salt and vinegar, mix until the funnel form.
- Break the eggs and slowly pour into the funnel.
- Leave it for another 2-3 minutes.
- The perforated spoon is pulled out of an curled protein, chicken pieces, put on a plate.
- Add chopped vegetables and broth.
Chicken stomach with radish
The salad is abundant and kind to taste.If you cook correctly, the dish will fall into the list of loved ones.
Products:
- Stomach-200-300 g chicken;
- Medium -sized radish - 1 PC.;
- Onion, better green - 1 PC.or a bundle;
- Apple vinegar - 1 teaspoon;
- Salt, sugar - limited.
Preparation:
- Chicken stomachs are washed well, boiling 1.5 hours.
- Finely cut and offal onions made.
- The radish is rubbed on a grater.
- The ingredients are mixed with vinegar, salt, sugar.
The dish is eaten for lunch.
Cheesecakes in the ducan pan
The recipe is simple, the cooking time-15-20 minutes.Excellent for breakfast or a snack.
Ingredients (the number is designed for 4 portions):
- cheese cottage (low fat content) - 360 g;
- egg - 1 PC.;
- Corn starch - 1 tablespoon.the;
- isolated of soy or vegetable protein - 10 g;
- Sugar, vanilla to taste.
Recipe:
- The isolation (protein) is added to the cottage cheese, mix.
- Starch, egg, vanilla, sugar, mix, mix in turn.
- The rise are fried in corn or olive oil.
- The balls formed are placed on a preheated pan.Fry under the lid for 5 minutes on both sides.
- In the days of the "holidays", the Cheesecakes eat with honey, jam.
Fish salad
The dish is nourishing and tasty, to all families will like it.
Necessary products:
- Canned mackerel in his juice - 1 bank;
- Large chickens - 5 pieces.;
- onions (feather) - 1 package;
- Ducan mayonnaise - 5 tablespoons.the.
Preparation:
- The eggs are boiled for 10 minutes.
- All the ingredients are finely cut.
- A layer of fish is arranged on the plate, lubricated with a spoonful of mayonnaise.
- Sprayed again at the top and sauce.The last layer is the eggs with the remaining mayonnaise.
- The parsley leaves are placed as a decoration.
Omletter Roll
According to Ducan reviews that loses weight on the diet, this dish is one of the most delicious.
Ingredients:
- Cheese Cottage - 2 tablespoons.the;
- Eggs - 3 pieces.;
- Bran - 2 tablespoons.the;
- The parsley is a group.
Recipe:
- The proteins separated from the yolk are beaten in foam, it is added cut, left for several minutes (10-15).
- The yolks are added to the protein mass, mixed.
- The mixture is arranged in the pan, fry on both sides, laid on a plate.
- Cottage cheese is mixed with chopped parsley, smeared with a fried mass and wrapped in a roll.
Empty or filling pie
The cooking is prepared in an oven or in a slow pot on the corresponding program.
Products:
- Rubbed in bran flour - 4 tablespoons.the;
- Egg - 3 pieces.;
- water - 50 g;
- cheese cottage (fat content lower than 0.9%) - 300 g;
- Powder cast - 1 g.
Preparation:
- Beat the proteins, add bran flour, yeast, mix.
- Insert the oven or multicooker for 10 minutes at a temperature of 170 °.
- Prepare a mixture of cottage, yolks and water.
- The cake is poured with ricotta and sent to the oven for 5 minutes.
If desired, add a filling of mushrooms.For its preparation, frozen Champignons are stewed with sour cream, at 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 "supported"On protein, reduction of carbohydrates.In the stabilization phase, 10 g of Carbonile and hydroxil group substances should be introduced into the diet.
Contraindications and damage of the diet
After the publication of the diet, a wave of criticism collapsed on it.There are many articles on the internet in which it is painted what damage to health is done when using the method for losing weight from dukan.
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 intestine disorder.
Given the possible side effects, the power supply system is contraindicated to people with the following pathologies:
- heart and vascular diseases;
- liver and altered renal function;
- bone muscle system diseases;
- diabetes mellitus;
- period of gestation, lactation;
- Distraction of the gastrointestinal tract.
The attitude towards the method of losing weight ducan is ambiguous.Subject to all the rules, it gives good results.