This is how the Ducan Diet works - a menu for every day

Like any other protein diet, according to Dukan, she has found her admirers who want to achieve perfection in the figure. Many stars have opted for this special diet. This is an entire nutritional system developed by French author Pierre Dukan, a veteran nutritionist who claims to be effective and sustainable at losing weight, while many rigid diets are simply useless.

According to Ducan, weight will return over time as the body is able to accumulate fat as if in reserve. As a result, there are even more fat cells, they just start to grow with a vengeance and exponentially.

Working principle

So the main point is the fight against obesity. According to nutritionist Ducan, the main thing is to force the body to consume subcutaneous fat after the replenishment of carbohydrates and fats from the outside stops. The diet should consist exclusively of protein foods, boiled boiled, with spices to speed up the metabolism. Also, drink at least 3 liters of water daily and take oat bran on an empty stomach.

The principle of the diet is to constantly fight extra pounds and reduce the calorie content of the diet over the course of the course. The results obtained need to be constantly improved, although there are no restrictions on the products. This shouldn't be a mono diet because the body can break down quickly.

In addition, the diet is very varied: vegetables, dairy products, meat, fish, ie there is always a large selection. You can eat until you are full. Of course, you shouldn't overeat. But you need to forget about banned products and be careful with those that have restrictions.

Temptation can only lead to the opposite results. It is imperative to include bran in the diet and add it to various recipes. They are excellent helpers in losing weight and ensure that the body becomes saturated quickly by absorbing water quickly. You need to eat less glucose.

Such a diet will help reduce the calorie content of the diet, but you can not give up physical activity to consolidate the results, visit the gym, walk 20-30 minutes a day, do gymnastics and exercises to the pressgradually inflate increasing the load.

The diet should be high in protein and, in Ducan's opinion, a fairly strict diet to be effective.

The essence of the Dukan diet

The gradual decrease in carbohydrates in food causes the body to begin to use up its fat stores. The diet should include only protein foods with the addition of spices to speed up the metabolism and cooked only in boiled, steamed, baked form.

In the first stage of the attack, you need time to completely exclude carbohydrates from the diet, then gradually introduce them and drink at least 3 liters more fluids per day. The scheme is developed for 14 days, and only discipline will help a person withstand such a diet.

The diet should include only protein foods with the addition of spices to speed up the metabolism and cooked only in boiled, steamed, baked form

Diet phases

1. Attack phase- This is the beginning of the loss of the first kilogram, the restructuring of the body into a new regime. The duration depends directly on the extra pounds. The first stage can be extended as much as you need to lose kg, i. e. H. about 0. 8-1 kg per day will go away. In this case, the food should be made only of protein, using coarse bran to quickly satiate the stomach and burn the names of fat mass without destroying the muscles. Add low fat stock cubes, oat bran to the food you need. At the same time, every day you jog, do aerobics.
2. Change phase,when the metabolism starts to work. The duration of the phase is up to 160 days through alternating protein and vegetable food with a wide variety of products: legumes, carrots, beets, spinach, cabbage, pumpkin, peas, corn, potatoes. You need to eat in moderation but allow yourself to feel hungry. Processing muscle tissue can begin instead of burning fat. The amount of bran at this stage can be increased to 2-3 tbsp. l.
3. Anchoring phaserather briefly, unlike the attack, it aims to preserve the results obtained. At this stage, you can lose up to 30 kg in 10 days by including in the diet chicken, veal, fish, low-fat dairy products, offal, bouillon cubes. The main thing is to speed up the metabolism. So, you need to eat about 1. 5 liters of oat bran a day, not forgetting to walk 20-30 minutes every day to take aerobics classes. Food is said to help fill you up quickly and break down fats.
4. Stabilization phase,when the body has usually already adjusted and returned to normal. There is a habit of a new diet and fat is already stored in reserve, there is no sharp increase in body fat. The duration of this phase is 10 days, although Dukan recommends following such a diet constantly, alternate the 4th with the 2nd phase by adding fruits, berries, cheese (30% fat), starchy foods and small amounts of sweetsto diet. The intake of bran can be increased to 2, 5 tbsp. l per day, do not forget physical activity, 30 minutes of aerobics. This phase must be adhered to at all times and there are practically no restrictions on eating. Although some rules should be followed.

Permitted and prohibited products

Each stage of the diet has its own prohibited and allowed foods:

1. When attacked, you can eat lean pork, beef, turkey, rabbit, poultry, beef, veal, ham, lean seafood, fish without tomatoes, fermented baking milk, yogurt, kefir, tofu cheese. The main thing is that the food is made entirely of protein. It is forbidden to consume alcohol, carbohydrate and fatty foods, ketchup and sugar. You can add a little spices and seasonings, do not forget to take bran and add to dishes. Drink 2 liters of clean liquid a day.
2. In the changing phase, dishes may be salted, spices, spices, ketchup, mustard (no more than 1 tbsp L) added. Drink 2 liters of water, take bran and increase to 2-3 tbsp. Spoon. Food should only be boiled, baked, nothing fried. It is forbidden to take fructose, sugar, alcohol. It is only allowed to drink dry wine (one glass).
3. In the consolidation phase, the consumption of fruit, pork, lamb, bacon, whole grain bread, potatoes, lentils, legumes, pasta, non-sweet drinks, dry wine is allowed. You can have an occasional and moderate celebration of the belly. Sweeteners are prohibited. It is good to arrange fasting days at least once a week.

Ducan diet menu

The menu should have a large amount of protein and a small amount of carbohydrates. You can eat meat, eggs, and fish, but only low-fat varieties. Especially in the seizure phase, do not forget to take bran, which satisfies the feeling of hunger well.

So an approximate menu for a week:

• Monday - oat bran with porridge, beef, baked seafood.
• Tuesday - egg omelette, green tea, chicken in sauce, fish soup.
• Wednesday - slices of low-fat cheese, green hibiscus tea, soup with mustard sauce, hard-boiled eggs, meat chips.
• On Thursday - low-fat yogurt, ham slices, baked chicken with spices, beef steak, herbs, garlic.
• Friday - crab sticks, scrambled eggs, sprinkled ham, grilled turkey. The main thing is not to pour a lot of vegetable oil.
• On Saturday - soft-boiled eggs, low-fat cheese, grilled seafood, chicken soup.
• On Sunday - pancakes with oat bran, steamed fish with spices, chicken meatballs.

In the final stabilization phase, you can take all of these products as a basis and develop a menu yourself, not forgetting the days of fasting. Only eat foods that contain protein, and there are virtually no food restrictions. Although harmful products must be abandoned entirely. Otherwise, the choice is huge.

This is a sample menu and snacks are possible. You can include any food in your diet and combine it from the recommended list. The main thing is that the dishes are low in calories.

You can not restrict yourself in nutrition, the main thing is to limit carbohydrates and fats in food, which can lead to constipation

Recipes

There are many variations of Dukan recipes with a small amount of carbohydrates. These are soups, salads, omelets, pies, delicious sweet marshmallows, schnitzel. You cannot limit yourself in nutrition. The main thing is to limit carbohydrates and fats in food, which can lead to constipation. Groceries should be bought in advance so as not to suddenly get hungry, and recipes will vary over the course of the week.

And here are some pretty simple recipes, for example:

Oat bran tortillas: 3 tbsp. Bran, 2 tbsp. l kefir, 3 tbsp. l cottage cheese, egg white, pepper. Pour the bran with kefir and let it swell for 2-3 hours. Make a batter and bake in a pan.

Cottage cheese casserole: low-fat cottage cheese, 1 egg, milk, sweetener, a little vanillin. Rub the cottage cheese with egg yolks, beat the egg whites separately, add the remaining ingredients, carefully put in the oven and bake.

Cheesecake with cottage cheese and oat bran add 2 tbsp. l yogurt, 0. 5 cups, baking powder, vanillin, cinnamon, sweetener. Mix the ingredients, fry the cheesecakes on both sides in a pan.

Ducan soup, great recipe for the attack phase, a kind of stew. The unusual thing is that it is cooked in a lean broth with the addition of eggs and herbs.

Kefir pancakes: kefir (100 g), cottage cheese (100 g), chicken egg (2 pcs. ), Gluten (30 g), oat bran (10 g), salt and soda to taste, vegetable oil. Mix all ingredients, add soda last, mix. Grease a frying pan with oil, fry.

Dukan Chebureks: 250 g onion, chicken egg, salt and pepper. To mix everything. Make a dough, shape the dumplings and fry on 2 sides.

Coffee cupcake: oat bran (2 tbsp L), quark (100 g), egg 3 pcs. , Coffee (1 tsp), soda 0. 5 tsp. Dissolve the coffee in warm water, mix all the ingredients and pour into the lined molds. Bake muffins in the microwave, but don't overdry them so that the batter becomes porous and airy.

Expected weight loss

Many women are concerned with this question. The Ducan Diet delivers 100% results. The main thing is to stick to the diet plan and make it fractionated in order to speed up the metabolism. With the intake of liquids up to 3 liters per day and physical activity, you can lose 1 kg per day in 3 days - up to 2 kg, in 10 days - up to 5 kg. The diet should be fractionated, 5-6 meals a day.

Skipping food is undesirable for the body. This will act as a signal to create a stock of products in reserve. Don't forget to drink clean water.

In the beginning, many women complain of weakness and headaches in the seizure phase. If there are unpleasant symptoms, you need to reduce physical activity. The excess pounds gradually disappear, stretch marks and cellulite disappear, the skin tightens.

You don't have to struggle with heavy diets. You can eat delicious and healthy products on Dukan. But you still have to do without sweets, french fries and fast food. Protein foods cover the body's need for calories well.

No need to torment yourself with heavy diets, according to Dukan, you can eat tasty and healthy foods

Pros and cons of the diet

If the Ducan diet is followed correctly, the effectiveness will already be noticeable in the first week. This is a good motive for many who want to lose weight with the ability to eat protein foods without restrictions. You don't have to count calories every day and you can prepare a wide variety of delicious dishes from a wide variety of natural products at an affordable price.

The final stage is not difficult to develop a menu, but you must be on a diet for life.

The disadvantages include:

• Strict adherence to all rules and recommendations prescribed by Ducan, otherwise the expected results cannot be expected.
• Additional intake of vitamins to avoid problems with hair and nails, as fruit in the early stages of the diet and alcohol in any form are forbidden. Only small quantities of dry wine are acceptable.
• You should also stop smoking.

reviews

• The first review: "I liked the diet, this information is relevant today. I would like to continue to hold on to that, I hope for good results. "
• The second evaluation: "At first constipation was a long-term problem, I had to drink laxatives. Fruits should not be ingested, otherwise the allergy will come out on the face. I advise you to drink more mineral water. There were no side effects in the seizure. Generally I recommend a diet, it works. "
• Third evaluation: "In general, such a diet process fits. The menu can be very varied. I hope to get through the initial phase without any problems and of course I try not to forget the physical training, to walk more. I managed to lose 0. 8 kg in a week. Let's see what happens next. "
• The fourth review: "I've been looking for a diet like this for a long time, I've got to know the first phase of the seizure, I've tried it. No weakness. I don't stop there. "
• Fifth review: "I lasted 10 days, it was bad at first, but I managed to lose 8 kg. I hope to continue in the same vein and get acceptable results. I recommend adding lemon juice to salads to aid digestionimprove and get rid of fat. "
• The sixth review: "The main thing is to prepare for a positive result with the Ducan diet, study all phases and permitted foods. Avoid hunger, you can have a snack in between. There are no hard restrictions, and that pleases women. Lots of celebrities use it and are happy. Just look at their skin and complexion. You involuntarily begin to believe that the diet is really working. "