More than 35 years ago, the French therapist Pierre Dukan developed an author's power system that helps to quickly lose weight.Over the years, diet has gained well -deserved popularity in France and all over the world.
The basic principles of Ducan diet
Ducan's diet is a successful symbiosis of a scientific approach and practical experience, adapted taking into account the urgent needs and psychology of people with excess weight.Losing weight occurs due to the exclusion of fats and quick carbohydrates.At the same time, proteins that make up the basis of the diet are not completely absorbed by the body.This power system is easily adjusted to the needs and lifestyle of a particular person.To everyone who decided to quickly and forever lose weight, Pierre Ducan strongly advises:
- Eat mainly low -fat protein products.
- Drink at least 1.5 liters of liquid per day.
- Regularly taken oatmeal from food.
- Eat according to a scheme that includes 4 stages: “attack”, “alternation”, “consolidation” and “stabilization”.
- Get used to physical exertion, at least ─ to 20 minutes of fast walking per day.
According to Pierre Dukan, protein products should prevail in the diet of men and women who want to lose weight.At the same time, fats and carbohydrates are cut to a minimum.As sources of low -fat protein are recommended:
- beef;
- veal;
- offal;
- rabbit meat;
- Fat and lean varieties (including smoked and canned in its own juice);
- seafood and crab sticks;
- chicken and turkey without skin;
- egg and serum protein;
- low -fat dairy products;
- Lenten ham with fat content from 2 to 4 %;
- Chicken and quail eggs.
Many hardly decide to switch to protein nutrition, rightly fearing possible health problems.However, the side effects of Ducan’s diet can be successfully avoided if you drink a sufficient amount of liquid: at least 1.5 liters per day.This includes not only simple and mineral water, but also coffee, green and black tea, a qikoria drink, herbal decoctions and a compote from the berries of Coji.As well as dietary stake and pepsi.
Oat bran is a shell of grain, previously the product was considered almost useless.But the French therapist managed to use the properties of oat bran for the benefit of losing weight.Now this is an indispensable component of Ducan's diet.This product replenishes the lack of rough fiber and reduces the amount of nutrients absorbed with food.Oat bran:
- make a feeling of satiety;
- bind cholesterol;
- contribute to a decrease in blood pressure and blood sugar;
- slow down the absorption of fast carbohydrates;
- cleanse the body of toxins;
- Normalize digestion.
In addition, the ground peel of oats becomes a low -calorie replacement for the usual bread and porridge.Oat bran, depending on the stage of the diet, are used in an amount of 1.5 to 3 tablespoons.You can eat bran, washed down with water, mix with yogurt, use as an ingredient for cakes or ducan baking.
Dyukan diet: allowed and prohibited products
In order to lose weight on this power system, it is necessary to exclude fatty products and the main sources of carbohydrates from the diet.This:
- fatty varieties of meat;
- Goose and duck meat;
- butter;
- dairy products with fat content of more than 1.5 %;
- cereals and legumes;
- bread and pastries;
- fruits and nuts;
- Honey, sugar and confectionery.
If it seems that Ducan’s diet offers an extremely meager menu, then this is not so.Depending on the stage, the following products can be consumed in almost unlimited quantities:
| Products of animal origin | Beef without fat layer, veal, turkey, chicken, rabbit, basket, lean ham and turkey, eggs, offal, egg and serum protein |
| Sources of plant protein | Mushrooms and noodles of Shirataki |
| Fish and seafood | Cod, pollock, crabs, squids, mussels, shrimp, crab sticks, sea perch, tilapia, picks, hek, mackerel, herring, salmon, tuna |
| Vegetables | Broccoli, colored and white cabbage, eggplant, zucchini, dill, parsley, arugula, kolrabi, tomatoes, bell pepper, celery, green beans, cucumbers, spinach, leaf salad.Beets, Jerusalem artichoke and carrots - only in the morning. |
| Dairy products with fat content 0 % | Cottage cheese, milk, kefir, yogurt without adding sugar, melt cheese |
At the “attack” and all subsequent stages, meat, fish and eggs can be boiled, baked and frying without adding oil.Low starch vegetables should be consumed raw, stewed or steamed.
The ducan nutrition algorithm provides an impressive list of permitted additives.This helps to diversify the menu and thereby protect yourself from breakdowns.If you use them, you can feel like an eminent chef, cook delightful dishes and easily lose weight.
So what additives are allowed on Ducan's diet?This:
- sucrone with zero calorie content;
- oat bran;
- wheat and rye bran ─ no more than 1 tablespoon per day;
- flavors and essences;
- skim milk;
- cocoa with fat content of not more than 2 %;
- mustard and soy sauce without sugar in the composition;
- corn starch (within 20 g);
- tomato paste;
- herbs and spices;
- Balsamic vinegar;
- gelatin;
- sesame, chia and flax seed;
- ginger root;
- cornishons, lemon and onion;
- vegetable oils ─ starting from the stage "Alternation";
- yogurts without sugar with pieces of fruit ─ up to 2 jars per day;
- Gerja berries.Allowed from the "Attack" phase.
Time to go on the attack, enjoy the cruise or reap the fruits of labor: depends on the plan of the offensive for excess weight
Ducan’s diet consists of four phases, or stages, with a certain set of products and the duration, which must be calculated individually.
| Stages | What products can be consumed | Duration, day | Weight loss, kg |
| "Attack" | Only proteins.Carbohydrates are completely excluded.Throughout the “attack”, 1.5 tbsp is included in the daily diet.l.oat bran | From 2 to 10 | From 3 to 15 |
| "Alternation" ("Cruise") | The alternation of purely protein (Cho) and protein-vegetable days (BO).Protein products and necra -sailing vegetables are permissible, plus 2 tbsp.l.oat bran | Until the right weight | From 1 per week |
| "Consolidation" ("consolidation") | The diet consists of protein products and vegetables.One portion of fruits per day is added, 2 slices of bran or grain bread, 40 grams of cheese.It is also necessary to observe 1 purely protein day a week and daily take 2 tbsp.l.oat bran.You can arrange 2 holiday lunch or dinner per week | Calculated by the formula: 10 x for the number of lost kilograms | |
| "Stabilization" | You can eat carbohydrates 6 times a week.Every day it is necessary to use oat bran in the amount of 3 tablespoons.Observe 1 purely protein day a week. | All life |
Phase "Attack": Duration and menu for a week
"Attack" ─ this is a stage with fairly tough restrictions.But this period is easy to go through, since at the beginning of the path of the Dukanovs is accompanied by high motivation for weight loss.In addition, this phase does not last long.The duration of the "attack" depends on the number of kilograms that you plan to reset:
- up to 5 kg ─ enough 1 day of “attack”;
- up to 10 kg ─ no more than 3 days;
- from 10 to 20 kg ─ 5 days;
- more than 20 kg ─ from 7 to 10 days.
Significant weight loss at the “attack” stimulates a person and further adhere to the selected power system.
Phase "Attack": menu for a week
| Day | Eating food | Dish |
| Monday | Breakfast | Cottage cheese, tea |
| Lunch | A couple of slices of turkey | |
| Dinner | Beef steak | |
| Afternoon snack | Boiled eggs with mayonnaise | |
| Dinner | Grill fish, 200g yogurt | |
| Tuesday | Breakfast | Cake from oat bran, ham from turkey |
| Lunch | Yogurt | |
| Dinner | Chicken cutlets | |
| Afternoon snack | Ice cream on Ducan | |
| Dinner | Stewed rabbit | |
| Wednesday | Breakfast | Yogurt, coffee |
| Lunch | Boiled eggs with mayonnaise | |
| Dinner | Baked cod | |
| Afternoon snack | Cottage cheese with parsley | |
| Dinner | Casserole from chicken liver and oat bran | |
| Thursday | Breakfast | Boiled eggs |
| Lunch | Oatmeal cake | |
| Dinner | Chicken legs | |
| Afternoon snack | Yogurt | |
| Dinner | Chicken fillet stuffed with ham and cottage cheese | |
| Friday | Breakfast | Oatmeal of oatmeal with yogurt |
| Lunch | Cottage cheese | |
| Dinner | Fragrant chicken breast | |
| Afternoon snack | Slice of turkey | |
| Dinner | Muffins from a milky | |
| Saturday | Breakfast | Syrniki |
| Lunch | Yogurt | |
| Dinner | Boiled chicken liver | |
| Afternoon snack | Boiled eggs | |
| Dinner | Stewed rabbit | |
| Sunday | Breakfast | Cottage cheese casserole |
| Lunch | A slice of baked turkey | |
| Dinner | Kurin Suffle | |
| Afternoon snack | Yogurt | |
| Dinner | Boiled fish, 200g cottage cheese |
Recipes for the "Attack" phase
Oatmeal
- 1.5 tbsp.tablespoons of oat bran;
- 1 chicken egg or 1 protein;
- 1.5 tbsp.tablespoons of soft cottage cheese or yogurt;
- Salt or sucriner to taste.
Mix all the ingredients thoroughly.Form small cakes.Bake in a pan with anti -stick coating.
Ducan cheesecakes
- 100 g of grain cottage cheese;
- 1 egg;
- 2 tbsp.tablespoons of oat bran;
- 2 tbsp.tablespoons of yogurt;
- 1/2 teaspoon of baking powder;
- Vanilin, sucrotor to taste.
Separate the protein from the yolk.Yolk, yogurt, cottage cheese, bran, baking powder, sucriner and vanillin mix.Beat the protein to strong foam, carefully insert it into the dough.Warm up a pan with a Teflon coating and fry the cheesecakes to a rosy crust.
Chicken cutlets
- 600 g fillet chicken breast;
- 1 pod chili pepper;
- 2 tbsp.tablespoons of soy sauce;
- 2 cloves of garlic;
- parsley greens;
- salt.
Rinse the chicken fillet and chop finely with a sharp knife.Grind the garlic, add to the minced meat.Clean chili and cut.Season the minced meat with salt, add garlic, chili pepper, soy sauce and chopped parsley.Mix everything thoroughly.Wipe the heated frying pan with a paper towel with a drop of vegetable oil.Put the chicken minced meat with a tablespoon, fry for 3 minutes on each side.
Baked cod
- 500 g of cod fillet;
- A pack of low -fat cottage cheese;
- 1 teaspoon of mustard;
- 2 small bulbs;
- Juice 1 lemon;
- Black pepper and salt to taste.
Squeeze the juice from the lemon.Finely chop the onion, mix with lemon juice.Introduce cottage cheese, mustard, pepper and salt into the mixture.Cover the baking sheet or baking dish.Put the cod fillet on the foil layer.Distribute cottage cheese-gorchic sauce on top.Cover the dish with a sheet of foil, fix the edges.Warm up the oven to 180 ° C.Cook the dish for 25 minutes.
Fragrant chicken breast
- 1000 g of breast chicken fillet;
- 2 tbsp.tablespoons of soy sauce;
- 1 head of garlic;
- 1/2 packs of cottage cheese with fat content of 0 %;
- 1 teaspoon of mustard;
- Pepper and salt to taste.
Wash and dry the chicken breast fillet.Make deep cuts in the meat.Clean the garlic.Divide each clove into three parts.Back the breasts with garlic.Place the prepared fillet in a silicone form.Distribute soy sauce by meat.Salt the cottage cheese, mix with pepper and mustard.Pour the meat with the resulting mixture.Place the shape in the oven, preheated to 180 ° C.Cook 30 minutes.Then increase the temperature to 220 ° C and prepare another 10 minutes.
Casserole from chicken liver and oat bran
- 500 g of chicken liver;
- 2 tbsp.tablespoons of oat bran;
- 2 chicken eggs;
- 1/2 cups of yogurt;
- Salt and spices to taste.
Wash offal, clean from films.Boil until soft (about 15 minutes).Cool.Pierce all the ingredients with a blender until smooth.Transfer the mixture into a refractory shape, bake for 15 minutes at 180 ° C.
Chicken fillet stuffed with ham and cottage cheese
- 1 chicken breast of large chicken;
- 2 tbsp.tablespoons of tomato paste;
- A pack of low -fat cottage cheese;
- 1 tbsp.spoon of lemon juice;
- 2 cloves of garlic;
- 70 g of ham with fat content of up to 4 %;
- Salt and spices to taste.
Separate the breast from the bone, remove the skin.Cut the fillet without reaching the edge, and expand, like a book.Fit the fillet a little, grease with lemon juice and put in the refrigerator for half an hour.Grind garlic, mix with cottage cheese and tomato paste, season with salt and spices.Cut the ham strips.Lubricate the fillet with cottage cheese, and then put the chopped ham.Turn the fillet into a roll, bandage a culinary thread.Bake the dish for 30 minutes at a temperature of 200 ° C, remove the thread from the rolls before serving.
Ice cream on Ducan
- 300 g of soft cottage cheese or yogurt;
- 1 cup of milk;
- 20 g of gelatin;
- 1 teaspoon of soluble coffee;
- Cinnamon and sugar -substituter to taste.
Dip gelatin in cold milk for half an hour.Then heat the mixture in a water bath until gelatin is completely dissolved.Add sucrotor, cinnamon, soluble coffee.Beat cottage cheese or yogurt, interfere with the gelatin-coffee mixture.Beat to bele again.Pour the mass into silicone molds.Put in the freezer.
Mayonnaise on Ducan
- 1 teaspoon of mustard;
- 1 teaspoon of olive oil;
- 2 yolks;
- 1 tbsp.spoon of lemon juice;
- 250 g of low -fat soft cottage cheese;
- Sugar -substituter and salt to taste.
Beat the yolks with a mixer or whisk, gradually add mustard, salt and sahzam.Beating, add cottage cheese, then enter olive oil with a thin stream.Lastly, add lemon juice.
Stage "Cruise": Squirrel-Cute Alternation to achieve perfect weight
The “cruise” phase is the most important stage in Ducan’s diet, consists in the alternation of protein-vegetable and purely protein days.It is for this period that the main weight loss is accountable.Pierre Ducan recommends adhering to the ratio of 1 Bo and 1 CB.
Week menu for the "Alternation" phase
| Day | Eating food | Dish |
| Monday Bo | Breakfast | Cake from oat bran and a tuna paste |
| Lunch | Vegetable cut, cottage cheese | |
| Dinner | Turkey cutlets, vegetable salad with yogurt dressing | |
| Afternoon snack | Tuna in its own juice, fresh cucumber | |
| Dinner | Stuffed zucchini | |
| Tuesday ChB | Breakfast | Cotap from cottage cheese and chicken ham |
| Lunch | A piece of meat bread | |
| Dinner | Chicken soup with oat branch | |
| Afternoon snack | Hamper and cottage cheese rolls | |
| Dinner | White fish | |
| Wednesday Bo | Breakfast | Ovarian-glazing, a piece of smoked salmon and vegetable cut |
| Lunch | Cucumber roll, cottage cheese and shrimp | |
| Dinner | The calf is hot | |
| Afternoon snack | Wraps from ham, cottage cheese and vegetables | |
| Dinner | Stuffed pepper | |
| Thursday ChB | Breakfast | Omlet with tuna |
| Lunch | Yogurt | |
| Dinner | Fish soup | |
| Afternoon snack | Cottage cheese jelly | |
| Dinner | Turkey stewed in Jorgurt | |
| Friday Bo | Breakfast | Chicken cupcakes, fresh cucumber |
| Lunch | Oatmeal | |
| Dinner | Stewed beef, stew from vegetables | |
| Afternoon snack | Listen salad rolls with cottage cheese | |
| Dinner | Khuritsa jelly | |
| Saturday ChB | Breakfast | Wall ham with soft cottage cheese and greens |
| Lunch | Cottage cheese casserole | |
| Dinner | Okroshka on kefir without adding vegetables | |
| Afternoon snack | Yogurt | |
| Dinner | Baked dorada | |
| Sunday Bo | Breakfast | Oatmeal cake with home liver paste |
| Lunch | Muffins from cottage cheese, corn starch and smoked chicken | |
| Dinner | Beetroot on kefir | |
| Afternoon snack | Sticks from celery stem with a Jorgurt -based sauce | |
| Dinner | Kurin nuggets in panning from oat bran, salad of cucumbers and tomatoes |
Recipes for the "Alternation" phase
Okroshka on kefir
- 0.5 liters of skim kefir;
- 0.5 cups of mineral water;
- 2 pieces of chicken of low -fat ham;
- 1 fresh cucumber;
- 2 boiled eggs;
- 4 radishes;
- 1 teaspoon of vinegar;
- parsley;
- black pepper;
- salt.
Grate the radish.Chicken ham, cucumber, eggs and greens cut into cubes.Chop parsley.Fold the ingredients in a suitable container, pour kefir mixed with mineral water.Add pepper and vinegar, salt.
Chicken soup with oat branch
- 1 liter of water;
- 400 g of chicken fillet;
- 1 egg;
- 1.5 tbsp.tablespoons of oat bran;
- 1 small bulb;
- a small bundle of green onions and dill;
- salt.
Cook chicken fillet for 20 minutes.Get out the meat, cut into small cubes and place it back in the broth.Finely chop green and onions, pour into a pan with broth.Salt.Pour a raw egg into boiling broth.Cook for 5 minutes, add oat bran and chopped dill.Remove the soup from the fire.
Fish soup
- 1 liter of water;
- 2 tuna banks in its own juice;
- a small bunch of dill;
- Salt and bay leaf.
Boil water, salt.Open jars with tuna, knead the fish with a fork.Finely chop the onion.Put the onion in boiling water, add bay leaf.Cook for 3 minutes, then lay out a large fish.Cook for 5 minutes, at the end add finely chopped dill.
Chicken barbecue pickled in yogurt
- 500 g fillet chicken breast;
- 250 g of yogurt with zero calorie content;
- 1 teaspoon of paprika;
- 1 teaspoon of grated ginger root;
- 1 clove of garlic;
- red pepper on the tip of a knife;
- Salt to taste.
Cut chicken fillet into pieces of the same size.Poultry meat is marinated in a mixture of yogurt, salt and spices.After 3 hours, string the meat on wooden skewers.Cook on the grill or in the oven until readiness.
Baked chicken hips
- half -fingers of skim cottage cheese;
- 3 chicken thighs (you can also use the legs);
- 1 average bulb;
- 50 g of parsley;
- half a lane;
- salt;
- Black pepper.
Remove the skin from the hips.Online and green onions, parsley finely.Mix with cottage cheese, salt and pepper.On prepared thighs, make deep incisions.Fill the cuts with cottage cheese filling, cover the hips with remnants of the mixture and wrap them in foil.Put the dish in the oven, heated to 200 ° C, and bake 45 minutes.
Khuritsa jelly
- 3 liters of water;
- 1 average chicken;
- 30 g of gelatin;
- 2 eggs;
- 1 head onion head;
- 2 bay leaves;
- 2 cloves of garlic;
- allspice;
- salt.
Remove the skin from chicken.Pour water and cook over low heat.Remove the foam.Add a peeled onion, garlic, salt and pepper to the broth.Cook for an hour, then add a bay leaf, let it boil for 5 minutes and turn off the gas.Cool the chicken.Separate the meat from the bones and cut into small pieces.Dilute gelatin in 2 glasses of cold water.After swelling, heat in a water bath and cool.Boil eggs.Clean, cut into halves and put in a container, put chicken meat on top.Strain 1.5 liters, mix with prepared gelatin.Warm the broth without boiling, and pour chicken meat.Put a container with a dish in the refrigerator until completely solidified.
Phase "Consolidation": fixing the results obtained
When the perfect weight is reached, there is a strong temptation to rest on the laurels and return to the previous food habits.But the time has not yet come to relax.The results achieved must be fixed to prevent the rollback to the original body weight.
During the third stage of the diet, carbohydrate and fatty products are added to the diet.This means that in addition to proteins and vegetables, fruits and berries appear in the menu in the amount of one portion (except for bananas, cherries and grapes).
You can also eat pork, 2 slices of bran or grain bread and 40 g of cheese per day.In addition, at this stage, the Dukanovites are allowed to pamper themselves with 1 portion of starch -containing products and 1 festive meal per week in the first half of “consolidation”.And 2 portions of starch -containing products and 2 festive meals per week in the second half of this phase.
As starch -containing products, you can use pasta, cereals, lentils, potatoes.In order not to give the conquered positions, it is necessary to leave 1 purely protein day a week.
Week menu for the "consolidation" phase
| Day | Eating food | Dish |
| Monday | Breakfast | Oatmeal with bran in skim milk |
| Lunch | Cerebless and cheese sandwich | |
| Dinner | Okroshka on kefir | |
| Afternoon snack | Apple | |
| Dinner | Fish cutlets and salad of fresh vegetables | |
| Tuesday | Breakfast | Home sausages and porridge from oat bran |
| Lunch | Orange | |
| Dinner | Fish soup | |
| Afternoon snack | Yogurt | |
| Dinner | Chicken barbecue, grill vegetables | |
| Wednesday | Breakfast | Cottage cheese casserole |
| Lunch | Grapefruit | |
| Dinner | Stewed beef with ginger | |
| Afternoon snack | Cottage cheese | |
| Dinner | Warm salad with chicken and green beans | |
| Thursday ChB | Breakfast | Omlet in the package |
| Lunch | Hamper and cottage cheese rolls | |
| Dinner | Chicken soup with oat branch | |
| Afternoon snack | Curricular jelly with cocoa | |
| Dinner | Baked cod | |
| Friday | Breakfast | Pancakes from oat bran, cottage cheese with sucrotor |
| Lunch | Chicken cupcakes, vegetable slices | |
| Dinner | Mushroom soup | |
| Afternoon snack | Pear | |
| Dinner | Festive meal | |
| Saturday | Breakfast | Scrambled eggs, alcohol salmon, cut bread |
| Lunch | Cottage cheese muffins with ham | |
| Dinner | Caramed soup made of cauliflower | |
| Afternoon snack | Berry jelly | |
| Dinner | Baked pork, cake from oat bran | |
| Sunday | Breakfast | Syrniki |
| Lunch | A cup of fresh berries | |
| Dinner | Borsch | |
| Afternoon snack | Protein cocktail | |
| Dinner | Chicken with carry sauce, fresh vegetables |
Fourth stage ─ final weight stabilization
Most of those who have tried at least one diet on themselves, are faced with the fact that after removing restrictions, the weight increases again.The diet protocol Dr. Dukan will help to keep a slender figure all his life.To do this, you need to abandon the elevator or walk with a quick step at least 20 minutes a day.And also one day a week to observe purely protein nutrition.One protein day a week will level all food disorders and protect against weight gain.In addition, throughout life, 3 tablespoons of oat cuts per day should be consumed.This habit will help not to overeat and improve health.
The pros and cons of Ducan's diet
This power system can be called one of the best high -protein diets.Advantages of Ducan's diet:
- No need to count calories and weigh portions;
- The feeling of hunger does not bother, the allowed products can be eaten, to a feeling of saturation;
- Excess weight goes stably and forever;
- The muscle weight of the body is not lost.
But there are negative points, these are:
- Natural meat and fish products are quite expensive;
- It is necessary to devote a lot of time to preparing dishes;
- During Ducan’s diet, the load on the kidneys increases, shortness of breath, a feeling of dry mouth, weakness, unpleasant odor from the body, and constipation are not uncommon.
Contraindications
Ducan's diet is suitable for many, but not everyone.Contraindications to this power system are:
- young and elderly age;
- Pregnancy and breastfeeding;
- kidney pathologies;
- diseases of the gastrointestinal tract;
- Diseases of the nervous system.
To minimize side effects from the diet, it is recommended to take a suitable vitamin-mineral complex.
Ducan’s diet is not just a power system, but a detailed weight loss plan that allows you to see the treasured numbers on the scales in the limited time limits and maintain the perfect shape throughout life.