The name of the diet comes from the name of its creator - the French nutritionist and expert on the eating habits of Pierre Ducan. He began working on a radically new power in 1977, which today has become one of the most popular and effective diets in the world.
The technique is based on the development of nutritionists from around the world, as well as on the practical experience of Ducan himself. The clear structural approach helps to get rid of extra pounds and inches without breakdowns and hard restrictions - appreciate yourself!
The fact that they called Dukan's diet in the world is a more complete power supply system, which with small interruptions can adhere to at least his entire life.
The basis of the diet is 100 permitted products, including 72 are the main protein (low fat, offal meat, eggs, all dairy products with 0% fat content) and 28 - additional (different types of spices, spices, vegetables, etc. ). Alternating the days of protein and vegetables makes a diet safe for the body as the weight goes evenly without leaving unpleasant memories such as stretch marks and cellulite.
It is important to add another to these rules: regardless of the presence of chronic illnesses, it is worth consulting your doctor. Only after the examination and the appointment of a complex of vitamins can you begin to fulfill all the conditions of this diet.
The total diet consists of four stages - attack, alternation, fixation and stabilization. The first two are aimed at achieving the right weight, and the second is to the body's addiction to it.
This stage is the shortest, but it is during the attack that the first pounds leave and the body is reconstructed into weight loss.
The stage duration depends on how many pounds you have to lose throughout the diet. If overweight is up to 5 kg, you can limit yourself to two days of attack, if 5-10-five, if excess weight of 10-30 kg, you will need to stick to a fairly strict attack for 7-10 days.
The list of authorized products for the first stage includes 72 elements that can be eaten in any quantity and in any combinations. This includes slender types of meat (rabbit, chicken meat, veal, beef), eggs, fish, low -power milk, sea and offal.
3 reasons to bet on protein: In addition, during the attack, you can diversify the diet with mustard without sugar, spicy herbs, onions, synthetic sweeteners, low fat cocoa, broth cubes and light wheel. But you should not lean on these products - just a little "freshen up" the diet so as not to prevent metabolism from accelerating. You should eat 1, 5 tablespoons of oat bran every day and take a 20-minute quick step walk. Of course, no one prohibits longer anaerobic loads. When metabolism gets impetus in the form of an attack, you should maintain a tendency to lose weight. This is why there is alternation - by the end of this stage you will reach your perfect weight, which can be calculated on the calculator. The point is that in 15-160 days (depending on how many pounds you should lose), you have to alternate protein days (CB) and protein vegetation (BO) sets 1/1, 3/3 or 5/5. The diet of pure protein days completely repeats the attack menu, but during protein vegetatives you need to diversify food with 28 plant products whose environment are legumes, carrots, beets, spinach, cabbage, pumpkin and mushrooms. Only potatoes, corn, avocado, peas and olives (olives) are strictly forbidden. As before, the size of the part is not limited, as is the time of food consumption. You should not walk hungry and even more, fall asleep, otherwise the body will begin to treat muscle tissue instead of burning fat. During the alternation, the daily part of the bran increases to 2 tbsp and exercise should take at least half an hour. By the beginning of the third stage, the weight should return to its normal, but Ducan's diet only reaches the equator. The fact is that the body must get used to the new condition for it and not begin to sharply increase the fat layer "for a rainy day". To do this, for 10 days for each kilogram spent, you must stick to the alternation diet with some changes. In addition, 1 small fruit or a glass of berries and 50 grams of cheese up to 40% fat content is allowed to eat 1 small fruit per day for BOS and CHB days. It is also necessary to divide the consolidation into two parts and once a week during the first and twice a week in the second, allowing some of products containing starch and a meal called "holiday". During the "holiday" you can eat all kinds of dishes, including sweets, fast food and all forbidden products. The mandatory norm of the bran is 2, 5 pp. L. L. Daily and physical activity - at least 30 minutes. This stage of Dukan's diet must continue for the rest of life. It does not provide strict food restrictions, but prescribes to adhere to some rules. First, no one cancels the compulsory physical activity, a daily part of the bran (3 tbsp) and an active drink. Second, exclusive protein feeding is allowed on Thursday. This does not mean that during the rest of the days you have to overeat with fat and sweet, but once a week you have to arrange a "right" day of starvation for yourself. You can also choose from the table all the allowed products in the Ducan diet and make your diverse menu for each day. But do not forget that only 72 types of protein products are allowed, vegetables in the Attack phase are prohibited. The Ducan Diet above menu for every day for the "alternation" phase is approximate. Focusing on it, you can choose dishes at your discretion. The result will not have a long time, the main thing is to adhere to certain rules for diet and use only products allowed by the table. The third step in Dukan's diet - the "consolidation" phase - a connection is required in the way of returning to normal nutrition. Be sure to stick to the recommended menu as the result of all your efforts will depend on it. And remember that increased physical activity is very important for maintaining perfect weight and good health. As you can see, the stabilization phase menu is quite diverse and appetizing. When choosing food, listen to your body. After all, after you have traveled such a long way on Ducan's diet, you will know exactly what products are useful to you and which is better to exclude from your diet. 3 Basic Power rules to be followed at every stage of the diet: This is such a menu developed by a doctor for every stage, which is considered optimal for both beginners and those who have tried many diets, but to no avail. This is not an express diet, but a properly balanced diet that you have to reach after a while. Here's how one has to eat to maintain the usual rhythm of life and at the same time not gain weight after weight loss.
Breakfast Dinner Afternoon breakfast Dinner Monday 1st day
Omelet of two eggs (2 proteins + 1 yellow) and milk 1, 5% fat content
2 beef chops, stewed
200 g of skimmed yogurt with bran
Half of chicken stew or roasted in the chicken oven (second half for tomorrow)
Tuesday 2nd day
2 pieces of chicken or turkey ham and 1 boiled egg
The remaining half of the chicken breasts has been left yesterday
1 cup kefir with bran
200 g of fish fish
Wednesday 3rd day
200 g of skimmed yogurt with bran
2 chicken cutlers
1 cup fermentation
2 boiled eggs and 200 g cheese for degreasing
Thursday 4th day
100 g cheese tofu or other cheese with a fat content of not more than 4%
2 pieces of ham and 1 boiled egg
200 g of skimmed yogurt with bran
Grillian beef steak or turkey meat
Friday 5th day
Two eggs
2 beef
1 cup of kefir or fermented barns
Half of the chicken breast
Saturday 6th day
150 g low in cheese
200 g cooked or stewed beef
200 g of low -fat yogurt with bran
200 g of fish baked in the oven or stewed
Sunday 7th day
100 g cheese tofu or other cheese with a fat content of not more than 4%
2 skinless chicken feet baked in the oven
1 cup fermented barns
Valjatina steak (beef)
Breakfast Dinner Afternoon breakfast Dinner Monday 1st day
Cottage cheese, warm drink (tea, cocoa or coffee)
Steam yogurt
Kefir (low fat) with an oat branch
Two egg omelette, a warm drink
Tuesday 2nd day
2 boiled eggs, vegetable salad, seasoned 1 tsp. Olive oil, coffee
Greenery chicken soup
yogurt without additives, cottage cheese
Seafood salad and vegetables, a warm drink
Wednesday 3rd day
Villa cheese with milk sauce and vanilla, tea
Fish soup
Low -fat kefir with an oat branch
Chicken fillet steam, cream cheese, tea
Thursday 4th day
A sore of quail eggs, vegetable salad, coffee
Rqual soup-puree with egg and dill
Cottage cheese or yogurt
Chicken chops, stew of vegetables, tea
Friday 5th day
2 pieces of chicken ham, coffee
Boiled chicken with yogurt sauce, fermented or milk
Some cottage cheese, tea
Meat meatballs baked in the oven, warm drink
Saturday 6th day
Cottage cheese with greenery and black pepper, tea or coffee
Light seafood soup, fresh vegetables and canned fish (without oil)
Cheese tofu, yogurt
Eggplants cutlets, slices of slightly salted salmon, vegetable salad
Sunday 7th day
Swimming made of a low -fat villa with yogurt sauce, tea or coffee
Roasted chicken fillet, tea
Kefir or ash
Boiled egg, cottage cheese
Breakfast Dinner Afternoon breakfast Dinner Monday 1st day
Villa cheese with forest sauce, unsweetened coffee
Sea fish ear, a slice of whole grain bread with bran
Pear or apple
Vegetable casserole, boiled fish, green tea
Tuesday 2nd day
Oatmeal of skimmed milk, coffee drink
Macaroni of wheat of hard varieties, slice of cheese
Roasted chicken cutlets, vegetable salad
cheesecake, a glass of kefir with bran
Wednesday 3rd day
Omlet with low -fat ham, bread tortillas with bran, coffee with milk
Vegetable borsch, chicken breast (in the oven), a piece of Charlotte with apples, tea
any fruit or fruit (not more than 200 g)
Suffle of cottage cheese, low -fat yogurt
Thursday 4th day
cheesecake, roasted apple, green tea
Gratory soup, stew of pork and low fat vegetables, coffee
Mimosa salad with light sauce, baked salmon fillet
Kefir with bran
Friday 5th day
yogurt cottage cheese, green tea
Bran pancakes, coffee
Two -egg
Baked fish, warm drink
Saturday 6th day
boiled rice, chicken boiler, cocoa
Borsch, zucchini pancakes, tea
Seafood salad, low -fat kefir with bran
lemon souffle, herbal tea
Sunday 7th day
Cheesecake of blueberries, black coffee
Chicken broth with egg, slice of whole grain bread, warm drink
Mushroom soup
Kefir or yogurt with bran
Breakfast Dinner Afternoon breakfast Dinner Monday 1st day
High fat content, a slice of whole grain bread, coffee with milk
Chicken broth with hard wheat noodles, steam chicken chops
cheesecake with apples, kefir with bran
Fish baked with vegetables and cheese
Tuesday 2nd day
Omelet of two eggs and tomatoes, tea
Mushroom puree soup with herbs, bread (grain)
Pancakes with cottage cheese and fruit sauce, kefir with bran
Seafood salad, herbal tea
Wednesday 3rd day
oatmeal
Borsch with herbs, roasted chicken breasts, Greek salad, tea
ice cream or piece of pie
Tuftel with rice made of beef, kefir with bran
Thursday 4th day
Villa cheese, casserole, coffee with milk
Teachers prepared for a couple
Kefir with bran
Steam chicken souffle, herbal tea
Friday 5th day
Eggs with vegetables, cheese, tea
cabbage cabbage, chicken bugs, fruit
Suffle of cottage cheese, kefir with bran
White fish with vegetables, ginger tea
Saturday 6th day
Cottage cheese with apple puree, coffee
Vegetable puree, steam chickens, whole grain bread
Zucchini pancakes, kefir with bran
Seafood
Sunday 7th day
Chocolate lemon cake, cheese, green tea
Chicken soup with egg and greenery, whole grain bread
cheesecake, kefir with bran
Fish gouvech, celery salad, tea
