There are many different nutritional systems that can lead to weight loss.In 2000, French doctor Dukan published his book, which describes his weight loss plan in detail.Diet consists of multiple stages.For convenience, it is recommended to print Dukan’s diet on the menu on the table every day and start losing weight.
Basics of diet- Almost completely eliminates fatty foods, replacing carbohydrates with protein to the greatest extent.
Basic Rules
There are many rules for the DUCAN system.
To get rid of extra weight quickly, it is important to pay close attention to them:
- No need to go hungry.Food destruction is the cause of the collapse.
- During diet, products are prohibited from being excluded (it is best to remove them from refrigerators and cabinets).
- Sharbi is one of the main components of their diet.This product is included in all phases of the diet.Its use helps remove toxins and improves the work of the digestive organs.
- Exercise, exercise in the morning, and walking for 20 minutes will help quickly lose kilograms of hatred and keep fit.
The author of the diet argues that not only weight loss should be followed, but the rules should be followed.
Allowed products
The list of products allowed is very broad and diverse.It is important to consider not only the product, but also the way you cook the dishes from it.
| Recommended products | How to cook |
| Low-fat white and red meat, preferred chicken, veal, rabbit | Stew, boil, without any oil |
| protein | Boiled eggs or in the form of omelettes |
| Fish, seafood, canned food or tomato sauce | Steam, extinguish |
| Milk (up to 1.5% fat), yogurt, yogurt (no filler), fermented roasted milk, cheese | Liquid acid - pure form of elements or products of cereals |
| Green vegetables, melons, root crops | In original form, steam |
| Fruits of trees, shrubs | Fresh combination, roasted |
| Buckwheat, white rice | Porridge has no salt on the water |
| Whole grain bread, bran | Fresh |
| Mushroom: Dried Fox | Soup ingredients |
Such a large choice allows you to prepare a variety of dishes every day.
Prohibited products
Power systems provide general limitations, especially for each stage.
Banned at all stages:
- Alcohol;
- French fries, fast food;
- Semi-produced products;
- pasta;
- Fat meat (mutton, ham);
- Fried, smoked food.
Products prohibited depend on the stage of the power system:
- "attack":Goose, duck, canned oil fish, green onion.
- "cruise":Potatoes, beans, corn, cereals, avocados, mushrooms.
- "merge":Grapes, cherries, peaches, cherries, apricots, bananas, dried fruits.
- "Stablize":Lactose, a product with high content of red fish.
In the final stage, it can be eaten from glucose Mannan-Shirataki.
Dukan Diet: Daily Menu, Product List
The approximate menu for this week is as follows:
| sky | breakfast | snack | dinner | dinner |
| I | Bran, eggs, cheese | Kefir or Ashes | Vegetable soup | Cook meat |
| ii | omlet for protein, oat bran, herbs or green tea | 2 cheesecake, chicory | Veal Steam, Raw Vegetables | Roasted vegetables with fish, green tea |
| iii | Cheese (fat content not exceeding 0.9%), yogurt without sugar content | 2 green apples | Vegetarian borscht, boiled veal, bread and bran | 3 boiled eggs, bran salad, herbal tea |
| iv | Boiled chicken, bran | Fruit, bran | Turkish soup, whole grain bread | Fish, vegetable salad |
| v | Bran, cheese, candied fruit | Cheese and fruit | Chicken Fried (Steamed), Root Crop Salad | Seafood cocktail |
| vi | Omlet, Apple, Bran | Cheese, bran | Boiled potatoes and turkey | Roast beef, vegetables |
| vii | Cheese, fruit, coffee | Cheese, fruit dessert | Solyanka with meat, steak, bread | Grilled salmon, vegetables |
It can be made small changes according to taste.
Phase 1 - "Attack": We We Weigh Too Much
"attack"- The first stage of the Ducan method.The stage is complex and the goal is to lose weight with acceleration.The duration of the period depends on the desired result, with an average of 2-6 kg, which takes 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, eggs, protein, and dairy products with low fat content.It is recommended to drink 2 liters of liquid every day, including tea, candied fruit, and chicory.They will definitely eat bran for breakfast.
Phase 2 - "Cruise" / "Alternate": "We Float" to the Results
The nature of the stage- Alternating protein day with protein carbohydrates.The authors of the system suggest "every other day" mode, but other options suitable for a particular person and their physical characteristics (2/2, 3/3) are acceptable.
The stage length is two to six months, so you should be patient.Allow weekly or ten years of snacks from non-state components: fruit - chocolate dark, jam, yeast baking (no mixed race).
Phase 3 - "Merge" / "Merge": We confirm the results
At this stage, lose weight- Not the main thing, it is important to solve the achieved goals.The weight loss during this period averaged 400 grams per week.The duration of the phases individually calculated according to the amount of weight loss: 1 kg is 10 days.For example, if 5 kg is likely to be lost during the first two phases, the duration of the merge phase is 50 days.
Stage 4 - "Stable": The experience we maintain
Final stage - Gradually return to the Submarine menu.The authors of weight correction methods recommend observing this stage as long as possible.The diet provided during this period keeps you slim, healthy and energetic.The discarded kilograms did not come back.
"Stable" rules:
- Included in the menu of carbohydrates and fats.
- Once a week, return to attack (any dish, mainly protein).
- Sharbi is a compulsory element of power.They were eaten and flooded.
- Use a lot of liquid, at least 1.5 liters per day.
- Weak but regular physical exercise.
It was allowed to arrange a "feast", but after a day they immediately returned to protein food.
Dukan Diet Recipes
The basis of nutritional patterns - dishes from ingredients containing proteins of animal and plant origin.Any preparation method except frying.Oil, salt and sugar are very limited in quantity and are completely excluded.
chicken soup
Eat liquid meat for lunch.It is recommended to eat soup more than twice a week.
Necessary products:
- Chicken (white meat) - 100 grams;
- Eggs - 2 PCs.
- Water-1 liter;
- Apple or wine vinegar - 1 teaspoon;
- Green - Taste;
- Salt is limited.
Prepare:
- Pour the meat into water and boil for 40 minutes.
- Roll out with a slotted spoon, chop and put back into the broth.
- Add salt and vinegar and mix until a funnel is formed.
- They broke the eggs and poured them slowly into the funnel.
- Keep for another 2-3 minutes.
- The slotted spoon is curled with protein, a piece of chicken, placed on a plate.
- Add chopped vegetables and soup.
Chicken
The salad was hearty and tasted friendly.If you make it right, this dish will fall on the list of loved ones.
product:
- Chicken stomach 200-300 grams;
- Medium-sized carrot - 1.
- Onion, better green - 1 piece.or bundle;
- Apple cider vinegar - 1 teaspoon;
- Salt, sugar - Limited.
Prepare:
- The chicken stomach is well cleaned and cooked for 1.5 hours.
- Cut the onions finely and prepare for the guts.
- The carrots were rubbed on the grater.
- Combine the ingredients with vinegar, salt, and sugar.
This dish was eaten for lunch.
Cheesecake in a pot of Dukan
Recipe is simple, cooking time-15-20 minutes.Perfect for breakfast or snacks.
Ingredients (this number is designed for 4 parts):
- Cheese (low fat) - 360 g;
- Egg-1.
- Corn starch - 1 tablespoon.l;
- Soy isolates or plant protein - 10 g;
- Snack, vanilla tasting.
recipe:
- Add the segregation (protein) to the cheese and mix.
- Starch, eggs, vanilla, sugar, mix, mix.
- Stir-fry corn or olive oil.
- The formed balls are placed on a preheated pan.Fry both sides under the lid for 5 minutes.
- On the "holiday" days, cheesecakes are eaten with honey, jam.
Fish Salad
This dish is nutritious and delicious and all families will love it.
Necessary products:
- Mackerel canned in its own juice-1 bank;
- Big chicken eggs - 5.
- Onion (feather) - 1 bundle;
- Ducan mayonnaise - 5 tablespoons.l.
Prepare:
- Boil the eggs for 10 minutes.
- All ingredients are practical.
- Lay a layer of fish on a plate and grease with a spoonful of mayonnaise.
- Sprinkle on top and sauce again.The last layer is the remaining mayonnaise egg.
- Parsley leaves serve as garnish.
Omlette Volume
According to Dukan’s review of weight loss in diet, this dish is one of the most delicious dishes.
raw material:
- Cheese - 2 tablespoons.l;
- Eggs - 3 PCs.
- Bran - 2 tablespoons.l;
- Parsley is a bunch.
recipe:
- The protein separated from the egg yolk is beaten into a foam, add and chop, leaving a few minutes (10-15).
- Add the egg yolk to the protein mass and mix.
- The mixture is placed in a pan, fry on both sides, and set on a plate.
- Mix the cheese with chopped parsley, spread with fried cubes, and wrap with rolls.
Empty pie or stuffing
Baking is prepared in the oven or in the slow cooker in the corresponding program.
product:
- Rub into bran - 4 tablespoons of flour.l;
- Eggs - 3 PCs.
- Water - 50 grams;
- Cheese (fat content less than 0.9%) - 300 g;
- Baking powder - 1 g.
Prepare:
- Beat the protein, add flour, baking powder, and mix.
- Place in the oven or multi-piece at 170° for 10 minutes.
- Prepare a mixture of cheese, egg yolk and water.
- Pour the cake over the cheese and send it to the oven for 5 minutes.
If necessary, add mushrooms.For preparation, frozen Champignons simmered with sour cream and ended with cheese.
How to leave your diet?
The system consists of stages, which gradually return to the usual diet.The essence of diet is "tilt"Regarding proteins, reduction of carbohydrates.During the stabilization phase, 10 g of carbonyl and hydroxyl substances should be introduced into the diet.
Contraindications and hazards of diet
After the diet was published, a wave of criticism collapsed.There are many articles on the internet that map the health harm caused when using Dukan's method of losing weight.
A lack of carbohydrates and fat may face the following situations:
- Metabolic acidosis;
- renal dysfunction;
- Nervous collapse;
- Neurodegenerative disease.
Insufficient amount of fiber in the diet can lead to intestinal diseases.
Given possible side effects, the power system is for people with the following pathology:
- cardiac and vascular diseases;
- Impaired liver and renal function;
- Diseases of the bone and muscle system;
- diabetes;
- During pregnancy, lactation;
- Distraction of the gastrointestinal tract.
Attitudes to weight loss methods are ambiguous.Follow all the rules and it can provide good results.