There are many different nutritional systems that contribute to weight loss.In 2000, French Doctor Dukan published his book, where he described in detail his weight loss program.Diet consists of several stages.For convenience, it is recommended to print a Ducan diet with a daily menu on the table and start losing weight.
The basis of a diet- Almost the exception of fatty foods, the maximum replacement of carbohydrates with protein.
Basic rules
The Ducan system has several rules.
Quickly eliminate extra pounds, it is important to follow it firmly:
- No need to starve.Food destruction is the cause of damage.
- During the diet, the prohibited products are excluded (it is best to remove it from the refrigerator and cabinets).
- Sharbi is one of their main components of their diet.This product is included in all levels of diet.Its use helps eliminate toxins, improves digestive organs.
- Exercise, morning training, 20 minutes walk will help quickly lose the hated pounds, maintaining a good body.
Diet authors believe that rules should be followed not only for weight loss, but also to strengthen health.
Authorized Product
The list of allowed products is quite broad and varied.It is important to consider not only the product, but also the method of cooking the dish.
| The recommended product | Cooking method |
| White and red meat, better chicken, beef, rabbit | Stewing, boiling, burning without oil |
| White egg | Cook eggs or in the form of omelets |
| Fish, seafood, canned food or in tomato sauce | Steam, deleted |
| Milk (fat content up to 1.5%), yogurt, yogurt (without filler), roasted milk, cottage cheese | Liquid sour product -milk in pure form or with cereals |
| Vegetables -green, watermelon, root crop | In raw form, steam |
| Fruits of trees, shrubs | Fresh, in the compot, burned |
| Buckwheat, white rice | Porridge on water without salt |
| Whole grain bread, with bran | Fresh |
| Mushrooms: dry fox | Soup |
This great selection allows you to prepare a variety of dishes daily.
A prohibited product
The power system provides general and specific restrictions for each phase.
At all levels prohibited:
- alcohol;
- chips, fast food;
- half -finished product;
- pasta;
- fatty meat (goat, ham);
- Fried food, smoking.
The prohibited product depends on the level of the power system:
- "Attack":Geese, duck meat, canned fish in oil, green onions.
- “Cruise”:Potatoes, legumes, corn, cereals, avocado, mushrooms.
- “Consolidation”:Grapes, cherries, peaches, cherries, apricots, bananas, dried fruits.
- "Stabilization":Products with high lactose content, red fish.
In the last stage, it is allowed to eat lapsha from Glucomannan - Shirataki.
Ducan Diet: Daily Menu, Product Table
The estimated menu for the week is given below:
| Day | Breakfast | Snack | Dinner | Dinner |
| I | Bran, eggs, cottage cheese | Kefir or ash | Vegetable soup | Boiled meat |
| II | Omlet protein, oats bran, herbs or green tea | 2 cheesecakes, chicory | Cut the beef steam, raw vegetables | Vegetables -baked with fish, green tea |
| III | Cottage cheese (fat content does not exceed 0.9%), yogurt without sugar content | 2 green apples | Borscht Vegetarian, Beef Beef, Bread with bran | 3 boiled eggs, bran salads, herbal tea |
| Iv | Boiled chicken, bran | Fruit, bran | Turkey soup, cereal bread | Fish, vegetable salad |
| V | Bran, cheese, compot | Cottage cheese with fruits | Cut chicken (steamed), salad crops | Seafood cocktails |
| Vi | Omlet, apple, bran | Cheese, bran | Boiled potatoes with turkey | Beef, vegetables |
| Vii | Cheesons, fruits, coffee | Cheese, fruit dessert | Solyanka with meat, beef cut, bread | Baked salmon, vegetables |
It is allowed to make small changes based on taste.
Stage 1 - "Attack": We attack overweight
“Attacks”- The first phase of the Ducan method.The level is complex, the goal is to lose weight with an accelerated rate.The duration depends on the desired result, on average, 2-6 pounds takes 3-7 days, but no more than ten.
“Attacks”- The first phase, the next process depends on it.At this point most of the weight is spent.Diets include meat, chicken, egg protein, dairy products with low fat parts.It is recommended to drink 2 liters of liquid daily, including tea, compot, chicory.For breakfast they definitely eat bran.
Stage 2 - "Cruise" / "Alternation": "We float" to the result
The essence of the stage-Protein day with protein-carbohydrates.System authors advise "day -to -day" modes, but other options are suitable for certain people and their body features (2/2, 3/3) are acceptable.
The level is long, from two to six months, so you have to be patient.It is allowed once a week or decades of treating non-state components: the darkness of choccolat, marmalade, baking yeast (without melange).
Stage 3 - "consolidation" / "consolidation": We confirm the results
In this phase, weight loss- It's not the main thing, it's important to set what has been achieved.Weight loss during this period is an average of 400 g a week.The duration of the stage is calculated individually depending on the amount of weight loss: 1 kg is 10 days.If, for example, in the previous 2 stages, it may lose 5 pounds, then the unification phase is 50 days.
Stage 4 - "Stabilization": We maintain the experience gained
The last phase- Gradually return to the "Submarine" menu.The author of heavy correction methods advises to comply with this level as long as possible.The diet provided during this period allows you to stay slim, healthy and energetic.The dumped pounds did not return.
The "stabilization" rule:
- Entry in carbohydrate and fat menu.
- Once a week, back to the attack (any dish, the main thing is protein).
- Sharbi is an element of mandatory power.They are eaten, flooding with water, kefir.
- Use a large amount of fluid, at least 1.5 liters a day.
- Poor but normal physical activity.
It is allowed to arrange "festivals", but immediately after a day they return to protein food.
Ducan's diet recipe
Fundamentals of nutrition - dishes from ingredients containing the original protein of animals and plants.Any method of preparation except frying.Oil, salt and sugar in very limited quantities are fully excluded.
Chicken soup
Melted food with meat is eaten at lunch.It is recommended to eat soup more than twice a week.
Products required:
- Chicken (white meat) - 100 g;
- Eggs - 2 pcs.;
- Water - 1 l;
- Apple vinegar or wine - 1 teaspoon;
- Vegetables - tastes - to taste;
- Salt is limited.
Setup:
- The meat is poured with water and boiled for 40 minutes.
- Exit with a slotted spoon, chopped and put in the soup.
- Add salt and vinegar, mix until the funnel is formed.
- They break the eggs and slowly pour into the funnel.
- Let it sit for 2-3 minutes.
- Slotted spoon is taken by rolling protein, chicken slices, put in a plate.
- Add vegetables and chopped soup.
Chicken belly with radish
The salad is delicious and kind.If you cook properly, the dish will fall on the list of loved ones.
Product:
- Chicken-200-300 g;
- Medium - Radish size - 1 pc.;
- Onion, better green - 1 pc.or bundle;
- Apple vinegar - 1 teaspoon;
- Salt, sugar - limited.
Setup:
- Chicken stomach is well washed, 1.5 hours boil.
- The onions are well cut and ready -Activity.
- The carrots are rubbed on the scars.
- The ingredients are mixed with vinegar, salt, sugar.
The dish is eaten at lunch.
Cheese cake in the pan in Ducan
The recipe is simple, cooking time-15-20 minutes.Great for breakfast or snacks.
Materials -
- cottage cheese (low -fat) - 360 g;
- Eggs - 1 pc.;
- Corn starch - 1 tbsp.L;
- Soy isolate or plant protein - 10 g;
- Sugar, vanilla to taste.
Recipes:
- Isolation (protein) is added to cottage cheese, mix.
- Essential, eggs, vanilla, sugar, mixture, mix.
- Relights are fried in corn or olive oil.
- The ball formed is placed on a heated pan.Fry under the lid for 5 minutes on both sides.
- On the "holiday" day, the cheese cake eats with honey, jam.
Fish salad
This dish is nutritious and delicious, all households will like it.
Products required:
- Canned mackerel in its own juice - 1 bank;
- Big Eggs Chicken - 5 pcs.;
- Onion (feather) - 1 bundle;
- Ducan mayonnaise - 5 tbsp.L.
Setup:
- Eggs boil for 10 minutes.
- All ingredients are finely cut.
- The fish layer is placed on the dish, lubricated with a spoon of mayonnaise.
- Sprinkled on top and sauce again.The last layer is the egg with the remaining mayonnaise.
- Parsley leaves are placed as decoration.
Omletter roll
According to Ducan's review of weight loss on the diet, this dish is one of the most delicious.
Materials:
- Cottage cheese - 2 tbsp.L;
- Eggs - 3 pcs.;
- Bran - 2 tbsp.L;
- Parsley is a group.
Recipes:
- The protein separated from the egg yolk is beaten into the foam, the cut is added, left for a few minutes (10-15).
- Yolks are added to the protein mass, mixed.
- The mixture is placed in a pan, fry on both sides, placed on a plate.
- Cottage cheese is mixed with chopped parsley, decorated with fried mass and wrapped with roll.
Empty pies or fill in
Baking is provided in the oven or in a slow cooker on the corresponding program.
Product:
- Rubbed into bran flour - 4 tablespoons.L;
- Eggs - 3 pcs.;
- Water - 50 g;
- cottage cheese (fat content less than 0.9%) - 300 g;
- Baking powder - 1 g.
Setup:
- Beat protein, add bran flour, baking powder, mix.
- Enter the oven or multicooker for 10 minutes at 170 °.
- Provide a mixture of cottage cheese, yellow and water.
- The cake is poured with cottage cheese and sent to the oven for 5 minutes.
If desired, add mushroom filling.For its preparation, frozen champignon is boiled with sour cream, at the end of the cheese add.
How to leave a diet?
The system is made up of phases, the latter is a gradual return on a normal diet.The essence of the diet is "lean"In protein, reduction in carbohydrates.At stabilization, 10 g of carbonile and hydroxyl groups should be introduced into the diet.
Contraindications and diet dangers
After the publication of the diet, the wave of criticism collapsed on it.There are many articles on the Internet where it is painted what is harmful to health when using the weight loss method.
Lack of carbohydrates and fats can face the following:
- metabolic acidosis;
- kidney dysfunction;
- nerve damage;
- Neurodegenerative disorders.
Insufficient amounts of fiber in the diet leads to intestinal disorders.
Given the possible side effects, the power system is contraindicated to people with the following pathologies:
- heart and vascular disease;
- liver function and kidney function;
- diseases of the bone muscle system;
- Diabetes mellitus;
- duration of pregnancy, breastfeeding;
- Disruption of the gastrointestinal tract.
Attitudes towards weight loss methods are vague.Subject to all the rules, it provides good results.