There are many different nutrition systems that contribute to weight loss.In 2000, the French doctor Dukan published his book, in which he described in detail his weight loss program.The diet consists of several stages.For convenience, it is recommended to print Ducan's diet with a menu for each day in the table and start losing weight.
The basis of the diet- almost complete exclusion of fatty foods, maximum replacement of carbohydrates with proteins.
Basic rules
The Ducan system has a number of rules.
To quickly get rid of extra pounds, it is important to strictly follow them:
- No need to starve.Destruction in food is the cause of breakdowns.
- During the diet, prohibited products are excluded (it is better to remove them from the refrigerator and cabinets).
- Sharbi is one of their main components of the diet.The product is included in all stages of the diet.Its use helps to remove toxins, improve the work of the digestive organs.
- Exercises, morning exercises, walks on foot for 20 minutes will help to quickly lose the hated kilograms, maintain the body in good shape.
The author of the diet believes that the rules should be followed not only for weight loss, but also to strengthen health.
Allowed products
The list of permitted products is quite extensive and diverse.It is important to consider not only the product, but also the method of cooking dishes from it.
| Recommended products | Cooking method |
| Low -fat white and red meat, preferable chicken, veal, rabbit | Stewing, boiling, baking without any oil |
| Egg white | Cook eggs or in the form of an omelet |
| Fish, seafood, canned food or in tomato sauce | Steam, extinguishing |
| Milk (fat content up to 1.5%), yogurt, yogurt (without fillers), fermented baked milk, cottage cheese | Liquid sour -milk products in pure form or with cereals |
| Green vegetables, melons, root crops | In raw form, steam |
| Fruits of trees, shrubs | Fresh, in compotes, baked |
| Buckwheat, white rice | Porridge on water without salt |
| Whole grain bread, with bran | Fresh |
| Mushrooms: dried foxes | Soup ingredient |
Such a large selection allows you to prepare a variety of dishes daily.
Forbidden products
The power system provides for general restrictions and specifically for each phase.
At all stages are prohibited:
- alcohol;
- chips, fast food;
- semi -finished products;
- pasta;
- fatty meat (lamb, ham);
- Fried, smoked food.
Forbidden products depending on the stage of the power system:
- "Attack":Goose, duck meat, canned fish in oil, green onions.
- "Cruise":Potatoes, legumes, corn, cereals, avocados, mushrooms.
- "Consolidation":Grapes, cherries, peaches, cherries, apricots, bananas, dried fruits.
- "Stabilization":Products with a high content of lactose, red fish.
At the last stage, it is allowed to eat Lapsha from Glucomannan - Shirataki.
Ducan diet: menu for every day, products table
The approximate menu for the week is given below:
| Days | Breakfast | Snack | Dinner | Dinner |
| I | Bran, eggs, cottage cheese | Kefir or ash | Vegetable soup | Boiled meat |
| II | Omlet of proteins, oat bran, herbs or green tea | 2 cheesecakes, chicory | Veal steam cutlets, raw vegetables | Baked vegetables with fish, green tea |
| III | Cottage cheese (fat content of not more than 0.9%), yogurt without sugar content | 2 green apples | Vegetarian borscht, boiled veal, bread with bran | 3 boiled eggs, bran salads, herbs tea |
| IV | Boiled chicken, bran | Fruit, bran | Turkey soup, whole grain bread | Fish, vegetable salad |
| V | Bran, cheese, compote | Cottage cheese with fruits | Chicken cutlets (steamed), root crops salad | Seafood cocktail |
| VI | Omlet, apple, bran | Cheese, bran | Boiled potatoes with turkey | Baked beef, vegetables |
| VII | Cheesons, fruits, coffee | Cheese, fruit dessert | Solyanka with meat, veal cutlets, bread | Baked salmon, vegetables |
It is allowed to make small changes based on the taste.
Stage 1 - “Attack”: We strike excess weight
"Attack"- The first phase of the Ducan method.The stage is complex, its goal is the loss of weight with an accelerated pace.The duration of the period depends on the desired result, on average, 2-6 kilograms take for 3-7 days, but not 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 protein, dairy products with a low share of fat.It is recommended to drink 2 liters of liquid per day, including tea, compote, chicory.For breakfast they are sure to eat bran.
Stage 2 - “cruise” / “alternation”: “we float” to the result
The essence of the stage-The alternation of protein days with protein-carb.The author of the system advises the “Day every other day” mode, but other options suitable for a particular person and his 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 treat from non-state components: fruit-chocolate darkness, marmalade, yeast baking (without melange).
Stage 3 - “consolidation” / “consolidation”: we affirm the result
In this phase, weight loss- Not the main thing, it is important to fix what has been achieved.Weight loss in this period is on average 400 g per 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 was possible to lose 5 kilos, then the duration of the consolidation phase is 50 days.
Stage 4 - “Stabilization”: We maintain the gained experience
The final phase - A gradual return to the "submarine" menu.The author of the weight correction method advises to adhere to this stage as long as possible.The diet provided in this period allows you to remain slender, healthy and energetic.The discarded kilograms do not return.
The rules of "stabilization":
- Inclusion in the menu of carbohydrates and fats.
- Once a week, a return to the attack (any dishes, the main thing is protein).
- Sharbi is a mandatory element of power.They are eaten, flooding with 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 arrange “feasts”, but immediately after a day they return to protein food.
Ducan diet recipes
The basis of the nutrition mode - dishes from ingredients containing protein of animal and plant origin.Any preparation method except frying.Oil, salt and sugar in very limited quantities are completely excluded.
Chicken soup
Liquid food with meat is consumed at lunch.It is recommended to eat soup more than twice per week.
Necessary products:
- chicken (white meat) - 100 g;
- egg - 2 pcs.;
- water - 1 l;
- Apple or wine vinegar - 1 tsp;
- greens - to taste;
- Salt is limited.
Preparation:
- The meat is poured with water and boiled for 40 minutes.
- Get out with a slotted spoon, chopped and put back in the broth.
- Add salt and vinegar, mix until the funnel is formed.
- They break the eggs and slowly pour into the funnel.
- Leave it for another 2-3 minutes.
- The slotted spoon is taken out by a curled protein, pieces of chicken, put in a plate.
- Add chopped greens and broth.
Chicken stomach with radish
The salad is hearty and kind to taste.If you cook correctly, the dish will fall on the list of loved ones.
Products:
- chicken stomachs-200-300 g;
- medium -sized radish - 1 pc.;
- Onion, better green - 1 pc.or a bundle;
- Apple vinegar - 1 tsp;
- Salt, sugar - limited.
Preparation:
- Chicken stomachs are washed well, boil 1.5 hours.
- Finely cut onions and ready -made offal.
- Radish is rubbed on a grater.
- The ingredients are mixed with vinegar, salt, sugar.
The dish is eaten at lunch.
Cheesecakes in the pan in Ducan
The recipe is simple, cooking time-15-20 minutes.Great for breakfast or a snack.
Ingredients (the number is designed for 4 portions):
- cottage cheese (low -fat) - 360 g;
- egg - 1 pc.;
- Corn starch - 1 tbsp.l;
- soy isolate or plant 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.
- Relights are fried in corn or olive oil.
- Formed balls are laid on a preheated pan.Fry under the lid for 5 minutes on both sides.
- In "holidays" days, cheesecakes eat with honey, jam.
Fish salad
The dish is nutritious and tasty, all households will like it.
Necessary products:
- mackerel canned in its own juice - 1 bank;
- Large eggs of chickens - 5 pcs.;
- onions (feather) - 1 bundle;
- Ducan mayonnaise - 5 tbsp.l.
Preparation:
- Eggs are boiled for 10 minutes.
- All ingredients are finely cut.
- A layer of fish is laid out on the dish, lubricated with a spoon of mayonnaise.
- Sprinkled on top and sauce again.The last layer is eggs with the remaining mayonnaise.
- Parsley leaves are placed as a decoration.
Omletter roll
According to the reviews of Ducan losing weight on the diet, this dish is one of the most delicious.
Ingredients:
- Cottage cheese - 2 tbsp.l;
- eggs - 3 pcs.;
- bran - 2 tbsp.l;
- Parsley is a bunch.
Recipe:
- The proteins separated from the yolk are beaten into foam, chopping is added, left for several minutes (10-15).
- The yolks are added to the protein mass, mixed.
- The mixture is laid out 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 pie or filling
Baking is prepared in an oven or in a slow cooker on the corresponding program.
Products:
- Rubbed into the flour of bran - 4 tbsp.l;
- egg - 3 pcs.;
- water - 50 g;
- cottage cheese (fat content less than 0.9%) - 300 g;
- baking powder - 1 g.
Preparation:
- Beat the proteins, add flour of bran, baking powder, mix.
- Put in the oven or multicooker for 10 minutes at a temperature of 170 °.
- Prepare a mixture of cottage cheese, yolks and water.
- The cake is poured with cottage cheese 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 "leaning"on protein, reduction of carbohydrates.At the stabilization stage, 10 g of substances of the carbonyl and hydroxyl group should be introduced into the diet.
Contraindications and harm of diet
After the publication of the diet, a wave of criticism collapsed on it.There are a lot of articles on the Internet in which it is painted what harm to health is done when using the method of losing weight from Dukan.
The lack of carbohydrates and fats can face the following:
- metabolic acidosis;
- kidney dysfunction;
- nervous breakdown;
- neurodegenerative disorders.
An insufficient amount of fiber in the diet leads to a disorder of the intestinal.
Given the possible side effects, the power system is contraindicated to people with the following pathologies:
- heart and vascular diseases;
- impaired liver and kidney functionality;
- diseases of the bone muscular system;
- diabetes mellitus;
- gestation period, lactation;
- DISTRACTION of the gastrointestinal tract.
The attitude to the method of losing weight Ducan is ambiguous.Subject to all the rules, it gives good results.