Diet, developed by French Nutritionist Pierre Dukan, is very popular today in France.The ducanska diet is quite simple, although strict, with the correct application of all rules, is very effective.It is recommended for those who want to lose 10 kg of excess weight and more.
The Ducanska diet belongs to the category of diet with a weak diet and allows you to lose weight quickly without restrictions on the amount of food.At the same time, the high protein content in the diet provide the body of energy needed, and the loss of weight precisely due to fatty deposits, not muscle tissue.
In addition, the zucan system helps maintain the reach throughout life.
Benefits of Ducan's diet
Unlimited amount of food;There is no difference to the day and number of meals;The basis of the diet is natural products, which makes it safe;Ducanska nutrition is effective, even if your body has already developed a permanent "immunity" of different methods of weight loss;High level of motivation due to fast weight loss: 3-5 kg can leave each week;The diet is suitable for those who like to eat delicious and consulted in the kitchen;You can notice it everywhere: at home, in the office, on a trip, in a cafe.
Disadvantages of Ducan's diet
In the early days, a feeling of fatigue can appear, reinforced fatigue - thus the action of the ketaric body that suppress the appetite, whose production that encourages Ducan's diet;The menu contains an insufficient volume of vitamins and microelements, so the compensation of vitamin mineral complexes is needed during the diet;Compensate for a lack of fat in a diet, it is necessary to use a small amount of vegetable fats when cooking;Those who do not like to cook, the ducanska diet can be quickly bored.
Ducan's diet phase
Ducanska diet includes 4 phases: "attack" (start), "cruise" (alternation), fastening, stabilization.The deadline for complying with these phases depends on how much weight weighing you want to lose.
Each diet phase has its own characteristics, but there are a number of general rules: it is necessary to drink 1.5-2 liters of pure non-carbonated water per day;A daily is a zobene dam (in different stages, their number changes);The diet must be combined with light physical education and walking air (at least 20 minutes in the first phase, at least 30 minutes - in each next).
1. Phase: Attack (start)
The first phase menu is protein (protein nutrition, PP).At this stage, the dietary task is to launch a cleavage of adipose tissue in the body.This process can be accompanied by discomfort, dry mouth, appearance of mild smells from the mouth.Such "side effects" suggest that the diet began to act.
Losing weight at the start phase can be 2-6 kg.The duration of the initial phase is determined depending on the existing excess weight at the beginning of the diet: 10-20 additional KG-3-5 days;20-30 additional kg-5-7 days;30 additional kg or more or 5-10 days.More than 10 days, the observation phase "attack" is unacceptable.
Sugar (but blueprints can be used in the first phase), most varieties of meat (duck, goose, rabbit, beef, pork, lamb, veal, lamb).
Permissible products (You can use them separately, you can mix): chicken and turkey turkey (cooked);lean ham;Veal liver, kidneys, language;any fish (cooked, steam, barbecue);Seafood;eggs;Dairy products with low fat, without adding sugar and fruits, no more than 800 g.a day.
Drinks, coffee, herbal and traditional teas and diet roles are allowed.It is allowed to add vinegar, spices and spices, garlic and arc to food, in small amounts of salt.You can eat some acidic cucumbers, lemons (but don't add it to drinks).You can use mustard in moderation.
You have to eat 1.5 a table every day.the spoonful of oatmeal.Compliance with this condition in all stages of Dukan nutrition is important for the normal functioning of the hoses and removing fat fat from the body.
Phase 2: "Cruise" (alternation)
Vegetables (raw, baked or cuckened, at any time and in any quantity) are added to the products allowed at the starting phase.However, in order to achieve the result, it is important to observe the correct product change.
The duration of this phase depends on how fast it comes to the desired weight.Alternately from protein and vegetable menu depends on the number of kilogram failures: less than 10 kg: Proteins (PP) - Proteins + Vegetables (PL) 1 After 1 day or 3/3, 5/5 (the selected alternate scheme);More than 10 kg: 5/5 days.
Allowed vegetables: cucumbers;tomatoes;Rotky;asparagus;spinach;Beans for Patch;cabbage;eggplant;celery;zucchini;sweet peppers;beet;Carrot.You can't eat beets and carrots in every meal, you need to eat a variety of vegetables.Mushrooms can be added to vegetables.
You need to add 2 tables in the daily menu.the spoonful of oatmeal.
Do not use starch -kontaing products: potatoes, rice, corn and other cereals, peas, beans, lenses, avocados.
The menu of the second phase of Dukan nutrition can be flooded by adding spices (including acute peppers and participants), garlic (1 tablespoon), gelatin, škrob (1 tablespoon of fat content no more than 6% (3 tablespoons).Low -o -oed cream (1 hoof), cocoa with small fat content (1 tablespoons, tofu, surimi (cancer sticks, no more than 8 pcs a day).
However, only two products per day can be consumed from these additives.Fish at this stage can be replaced by a natural fish conservator without adding oil.You can use sugar -substitutes when cooking soy soy.
Phase 3: Consolidation
The third phase task is to return to the previous diet without returning lost weight.The duration of the fastening phase depends on the weight diet fell during the diet: for each kg lost - 10 days of fastening.
For everyday menu, in the fastening phase, all products are first and second phases;Fruit, except for cherries, grapes and bananas (one portion every day);2 pieces of bread;40 gr.Mature cheese;2 times a week - starch - hamper products (pasta, potatoes, legumes, rice).
The daily menu needs to be added to a 2.5 table per day.the spoonful of oatmeal.In addition, in the third phase of Dukan diet 2 times a week, 1 meal can be converted into "feast" and afford everything you want.
Please note that these two days cannot arrange in a row!1 day of the week (the best Thursday) should be protein (pp).
Phase 4: Stabilization
The menu at this stage can involve everything you want.Its goal is to stabilize the achieved weight.It is important to observe 2 rules: Eat 3 tablel per day.teaspoons of oat branches;1 day of the week keep a clean protein diet (PP).The final phase of the Ducan's diet does not imply other exceptions or restrictions.The duration of his respect is the rest of your life.
Desserts from the book 350 Recipes Ducanska Nutrition
Marking
1-2 bags of sweetener without hair, 10 proteins, parchment, 1 teaspoon of lemon juice.
Win squirrels with lemon juice in persistent foam, add a sweetener.From the confectionery bag, or with a spoon, place a baking sheet part of Meringue, bake at a temperature of 200 degrees.Some types of sweeteners can burn at such a temperature, if this happens, heat the oven not greater than 180 degrees.
Chocolate cakes
For "test" -2 spoonful of oatmeal, a little kaka ("russian" or "golden label" or any other type of sugar), 200 g of creamy cheese 0-2% fat, 4-5 protein, 1 yolks.For cream - 1 packet cottage, Vanillin bag, sweetener without hair.For decoration - you can bake according to the previous recipe for Meringue.
For starters, you beat proteins and add cocoa, pour the measurement inside, and observe the dough.Gradually, without ceasing to interfere, we introduce cocoa, cottage, yolks.Some people prefer to add sweetener into dough, for example, powder stevia, while others cost sweet cream and "jewelry".Pour the "dough" in a round shape and bake at a temperature of about 180 degrees.Meanwhile, you beat a cottage for cream with sweetener and vanilla.The latter needs very little, otherwise, the product can be bitter.Furthermore, the cake should be cooled, and or cut into porcye cakes and decorated with cheese and meringue cream, or cut in half, lie down with cream and is decorated above.These recipes are suitable for "attack".If you, in "consolidation" or "cruise", you can present, for example, pumpkin jam to get an even more interesting taste.
Pumpkin jam
1 kg pumpkin, cinnamon, wedge, double boiler, 1 lemon (juice).Cut the pumpkin as little as possible and cook in a double boiler.Blind with a blend, add lemon juice and spices, grounding cinnamon.
Ugly muffins
150 g Cottage, 2 teaspoons of oat dams, 4 proteins, 2 egg yolks, pastry powder or bakery powder.Grint Yolks with a cottage, beat proteins, add peace, mix with vanity cheese.You can send a little or add those spices that you like.Finally - add a bakery powder.
Bake at 150 degrees about half an hour.If you want a baker not "OP", it is better not to open the oven in the process.
Vanilla ice cream
Skist milk glass, 20 g of convent of ordinary, 4 proteins, 6 suckon tablets, 1 vanilla bag.Beat the squirrels in a strong foam, you can some salt so it doesn't fall.
By the way, you can add cocoa or cinnamon if you prefer chocolate taste.Finally, add the Skrotor, "Stop" all lumps and bubbles formed out of it.Soak the gelatin in warm water, warm milk, combine the gelatin and continue to mix, add 3 Sucrone tablets there.Stir until Gelatin is dissolve, but remove from the heat.Again, turn on the mixer, and carefully, a thin stream, pour the milk to the gelatin in proteins.Before that, it must be cooled in a slightly warm state so that proteins do not sneak.Add Vanillin, Mix.If there is ice cream, leave 15 minutes in it, then put it in accordance with the patterns and send it to the freezer, if there is no ice cream, just choose more flat shapes, like PIA and freezing.It takes about 3-4 hours to the last phase, depending on the power of freezers.
Pancakes and pancakes on Ducan
Pumpkin pancakes
150-200 g, 120 ml of milk, 2 tablespoons of dry degree (if not, any sweetener insulates, a little soda, a little soda, a little soda, a little soda, a little soda, a little soda, a littleSode, a little soda, a little soda, a little soda, a little soda, a little soda, a little soda, "Little Soda Gash, Lemon juice, 4-5 protein, 150 g. Cottage.
Cook a pumpkin in water or steam until it is fitted, then mix with a fork or turn into mashed potatoes with a blend.Beat the squirrel, add a cottage, milk, beat again, pour a soft, mix, add a sweetener and a milk powder, and in the end we eventually put a soda at the end.Pancakes furnaces are best in a special pancake, which can be completely rotated by raising the lever.Use a minimum olive oil to lubricate molds and cook over medium heat.The clips can be added to the water before cooking pumpkins or you can handle the mortar, mix with cinnamon and pour into the dough before baking.
Pancake samples
2 zucchini-tsukini, 1 red onion, 2 tablespoons dry degrees milk, a little olive oil, any spices for vegetables mix, you can only sol, 1 egg, protein.
Zucchini together with the arch of three on the greuter, beat the dry milk with eggs, Mix.We pass the dough on a baking sheet covered with a spoon with a spoon, †<†Cabbage pancakes 1 kg of cauliflower, 1 cup of bran, 1 cup kefir, 3 eggs, little soda, 1 bulb, 2-3 tablespoons dry degrees milk. Cook cabbage while soft, drain water, cut off the vegetables with a blend.Cut the bulb and connect with cabbage, pour cutting kefir, beat eggs, mix mekir, kefir, eggs, mashes, mild salt and leave 10 minutes in a bowl.Then add a soda and dry diploma of milk, mix well, bake in a hot bowl, pouring 1-2 tablespoons once on it. You can bake pancakes in the oven, in this case, the baking sheet does not lead to oil, but covered with parchment or baking paper. Syrniki 1 teaspoon of cocoa, 1 cup with low yogurt without fillers, Skrotor Powder, packet package, 4 proteins, 1 egg, vanillin. From cottages, protein, eggs and oatmeals, we make dough for boots, quickly fry on both sides in Teflon, covered with baking parchment, and approach the baking parchment about 10 minutes.Mix yogurt with cocoa and Skrotor, serve cheesecakes with the resulting sauce.