The name of the creator of the diet - the French nutritionist and an expert on Pierre Dukan's food habits. In 1977, he began developing a fundamentally new energy circuit, which has become one of the most popular and effective diets in the world today.
The technique is based on the practical experience of nutritionists from all over the world and Dukan himself. A clear structural approach helps to get rid of extra pounds and centimeters without demolitions and hard restrictions - appreciate yourself!
The essence of Ducan's diet
The fact that Ducan's diet was called around the world is rather a full -fledged energy system that can keep at least life with small interruptions.
The diet is based on 100 authorized products, including 72 main protein (low greasy meat, offal, eggs, any dairy product, 0% fat) and 28 (various types of spices, spices, vegetables, etc. ). The alternation of protein and plant days makes the body safe because the weight goes evenly without leaving such unpleasant memories such as stretch marks and cellulite.
The dietary rules are ducan
- Drink at least 2 liters of liquid daily (here you can have tea, coffee, chicory, herb decoction);
- cook food without adding fat and mayonnaise;
- You can use any heat treatment method;
- Reduce salt consumption, but diversify foods with spices and sauces based on allowed food;
- Be sure to consume a daily bran;
- Don't forget your daily exercises and walks.
It is important to add another add to these rules: it is worth consulting your doctor regardless of the presence of chronic diseases. You can only start fulfilling all your diets after examining and appointing one vitamin complex.
Benefits
- The results can be seen in the first week (important motivation moment);
- Protein products can be left without restrictions and without calculating calories;
- You can create a rich menu from the 100 natural products approved;
- the presence of many recipes in free access (including dessert recipes);
- After losing weight, the weight throughout life is easy to keep.
Defects
- All rules and requirements must be clearly adhered to, otherwise the expected effect will not be;
- long duration;
- There is a need for a vitamin complex, otherwise problems with nails and hair may arise due to the ban on fruits in the first two stages;
- Any alcohol is prohibited.
Ducan diet sections
Overall, the diet consists of four sections - attack, alternation, fixing and stabilization. The first two are aimed at achieving the right weight, the latter - with body addiction.
"Attack" phase
This section is the shortest, but during the attack, the first kilogram leaves and the body is rebuilt into weight loss.
The duration of the stage depends on how many kilograms you need to lose during your diet. If the overweight is up to 5 kg, you can limit yourself to a two-day attack, if 5-10, if 10-30 kg of excessive weight, you should follow a fairly tight attack diet for 7-10 days.
The list of products authorized in the first stage contains 72 elements that can be eaten in any quantity and in any combination. These include lean meat (rabbit, chicken, veal, beef), eggs, fish, low -consumption milk, sea and interior.
3 reasons to receive proteins:
- They were quickly saturated;
- More calories are required for protein absorption than for the breakdown of carbohydrates and fats;
- Protein foods allow the greasy mass to burn without muscle.
In addition, you can diversify your diet with mustard with sugar, spicy herbs, onions, synthetic sweeteners, low -fat cocoa, broth cubes and light wheel. But do not rely on these products - just a little "refresh" your diet not to prevent your metabolism from accelerating.
Every day you should eat 1, 5 tablespoons of oat and take a 20 -minute walk with a quick step. Of course, no one prohibits longer anaerobic loads.
The "alternation" phase
When metabolism is gaining momentum in the form of an attack, it must maintain a trend of weight loss. To do this, there is a alternation - at the end of this section you will have the perfect weight that can be calculated on the calculator.
The point is, for 15-160 days (depending on how many kilograms you need to lose), you should alternate with protein days (CB) and protein-vegetable (BO) 1/1, 3/3 or 5/5 sets.
The diet of pure protein days completely repeats the attack menu, but under the protein vegetable you should diversify the food with 28 plant products, which are legumes, carrots, sugar beets, spinach, cabbage, pumpkin and fungi. Only potatoes, corn, avocado, peas and olives (olives) are strictly prohibited.
As before, the dose size is not limited than food consumption time. You should not walk and even fall asleep, otherwise the body will start processing the muscle tissue instead of burning fat.
During the alternation, the daily part of the dandruff increases to 2 tablespoons. l. , And physical exercises should take at least half an hour.
"Consolidation" phase
By the beginning of the third stage, the weight should be normal, but Ducan's diet reaches only the equator. The thing is, the body needs to get used to the new condition and not start sharply increasing the fat layer for a "rainy day".
To do this, for 10 days for every kilogram, you need to follow a diet of alternation with a few changes. In addition, 1 small fruit or 50 grams of cheese can eat 1 small fruit per day up to 40% fat per day for the days of the BOs and CHB. Consolidation should also be divided into two parts and once a week the second and second twice twice, allowing some of the starch products and a meal called "holiday". During the "holiday" you can eat any food, including sweets, fast food and forbidden products.
The mandatory standard of dandruff is 2, 5 tablespoons. l. Daily and physical activity - at least 30 minutes.
"Stabilization" phase
This phase of Ducan's diet must last for the rest of life. It does not provide strict food restrictions, but requires it to follow certain rules.
First, no one delete the mandatory physical effort, the daily part of the bran (3 tablespoons) and the active drink.
Second, on Thursday, only protein nutrition is allowed. This does not mean that you have to go beyond the other days with fat and sweet, but you have to organize the "right" fast once a week.
Ducan Diet Phase Menu every day
Ducan Diet Menu to Phase "Attack" Morning Dinner Afternoon snack Dinner 1st Monday Two eggs (2 proteins + 1 yellow) and 1, 5% fat content of milk 2 beef slices, steamed 200 g lean yogurt bran Half of the chicken steamed or baked in the chicken oven (the second half of tomorrow) Day 2 2 pieces of ham chicken or turkey and 1 boiled egg The remaining half of the chicken breast stayed yesterday 1 glass of kefir bran 200 g furnace fish Day 3 200 g lean yogurt bran 2 chickens 1 cup fermentation 2 boiled eggs and 200 g lean curd 4th Thursday 100 g tofu cheese or any other cheese with a fat content of up to 4% 2 pieces of ham and 1 cooked egg 200 g lean yogurt bran Meat of grill beef or turkey meat 5th Friday Two eggs 2 beef slice 1 cup of kefir or fermented age Half of the chicken breast 6th Saturday 150 g of low greasy curd 200 g of cooked or steamed beef 200g low greasy yogurt bran 200 g fish baked or steamed fish 7th Sunday 100 g tofu cheese or any other cheese with a fat content of up to 4% 2 chicken feet without skin baked in the oven 1 cup of fermented age Valjatina steak (beef) You can choose from the tables allowed in Ducan's diet and make a varied menu every day. But keep in mind that only 72 types of protein products are allowed, vegetables in the "attack" phase are prohibited.
Phase menu alternating ducan diet
Ducan Diet Menu for the "A change" or "Circuit" phase Morning Dinner Afternoon snack Dinner 1st Monday Cottage cheese, hot drink (tea, cocoa or coffee) Steam -wall Kefir (low greasy) oats branch Two eggs omelet, hot drink Day 2 2 boiled eggs, vegetable salad seasoned 1 teaspoon. olive oil, coffee With chicken soup with greens Yogurt additives without cottage cheese Seafood and vegetables salad, hot drink Day 3 Cottage cheese casserole with milk sauce and vanilla, tea Fish soup Low greasy kefir with branches Chicken fillet steam, cream cheese, tea 4th Thursday Ovitel from quail eggs, vegetable salad, coffee Rqual soup-puree with eggs and dill Cottage cheese or yogurt Chicken steam slices, roasted vegetables, tea 5th Friday 2 pieces of chicken ham, coffee Cooked chicken with yogurt sauce, fermented or milk Small cottage cheese, tea Meat meat dumplings in the oven fried, hot drink 6th Saturday Cottage cheese with greens and black pepper, tea or coffee Light seafood soup, fresh vegetables and canned food (without oil) The cheese tofu, yogurt eggplant slices, weakly salted salmon slices, vegetable salad 7th Sunday Swimming with low greasy curd, yogurt sauce, tea or coffee Fried chicken fillet, tea kefir or ash Cooked egg, cottage cheese Each day of the "alternation" phase is the above menu of the Ducan diet. If you focus on it, you can choose food at your discretion. As a result, it will not be long, the most important thing is to follow certain diet rules and use only the products allowed from the table.
Phase menu fixing diet
Ducan diet menu to fix it Morning Dinner Afternoon snack Dinner 1st Monday Cottage cheese casserole with berry sauce with unsweetened coffee Ear from sea fish, slice of whole grain bread bran Pear or apple vegetables, cooked fish, green tea Day 2 Oatmeal porridge lean milk, coffee drink Makaron from the wheat of solid varieties, a slice of cheese Fried chicken, vegetable salad cheesecake, glass of kefir bran Day 3 Omlet with low greasy ham, bread tortilla bran, coffee with milk Vegetable Borsch, chicken breast (in the oven), a piece of Charlotte apples, tea Any berry or fruit (up to 200 g) Drive the cottage cheese, low greasy yogurt 4th Thursday Cheese blinds, fried apples, green tea Pea soup, roasted from low greasy pork and vegetables, coffee Mimosa salad with light sauce, fried salmonfile Kefir bran 5th Friday with curd yogurt with green tea Pancakes from bran, coffee Omelet of two eggs Fried fish, hot drink 6th Saturday Cooked rice, steam chicken slices, cocoa Borsch, zucchini pancakes, tea Seafood salad, low greasy kefir bran lemon bloating, herbal tea 7th Sunday Cranberry cheesecake, black coffee Chicken soup with egg, slice of whole grain bread, hot drink Mushroom soup-puree Kefir or yogurt bran The third step in Ducan's diet - the "consolidation" phase - is a necessary relationship with returning to normal nutrition. Be sure to follow the recommended menu as the result of all efforts depends on it. And keep in mind that increased physical activity is very important for maintaining perfect weight and good health.
The "stabilization" of the ducan diet phase menu
Ducan Diet Menu to the "Stabilization" section Morning Dinner Afternoon snack Dinner 1st Monday Low greasy curd, slice of whole grain bread, coffee with milk Chicken soup solid wheat dough, steam chicken slices cheesecake with apples, kefir bran Fish with vegetables and cheese Day 2 Two eggs and tomatoes, tea omelet Mushroom puree with soup with herbs, bread (cereal) pancake with curd and fruit sauce, kefir bran Seafood salad, herbal tea Day 3 oatmeal Borsch with herbs, fried chicken breast, Greek salad, tea Ice cream or piece of pie Tuftel rice made of beef meat, kefir bran 4th Thursday Cottage cheese, coffee with milk The teaching slices prepared for the couple Kefir bran Steam chicken whispering, herbal tea 5th Friday Eggs with vegetables, cheese, tea Cabbage cabbage soup, chicken bugs, fruits Suffer with cottage cheese, kefir with bran White fish with vegetables, ginger tea 6th Saturday Cottage cheese apple with puree, coffee vegetable puree soup, steam chicken, whole grain bread Pancakes from Zucchini, Kefir Dandruff seafood salad 7th Sunday chocolate lemon cake, cheese, green tea With chicken soup with eggs and greens with whole grain bread cheesecake, kefir bran Fish loaded, celery salad, tea 
As you can see, the "stabilization" phase menu is quite diverse and appetizing. Listen to your body when choosing food products. After all, after making such a long journey to Ducan's diet, you will know exactly which products are useful to you and which is better to exclude your diet.
3 The basic rules of power that must be kept at all stages of the diet:
- Drink at least 1, 5 liters of water daily.
- Eat 1, 5 tablespoons every day. l. Oat bran.
- The products can be cooked, baked, steamed, grilled, but without the use of oil.
This is a menu developed by a doctor at every stage that is considered optimal for beginners and for those who have tried many diets, but to no avail. This is not a pronounced diet, but a proper balanced diet that you need to reach after a while. This is how people need to eat to maintain the rhythm of the usual life, and at the same time they do not gain weight after losing weight.