The diet, developed by French nutrient Pierre Dukan, is very popular in France today.The Dukan diet is quite simple, though strict, with the exact performance of all rules, it is very effective.Recommended for those who try to lose 10 kg of excess weight and more.
The Ducan Diet belongs to the low carbon diet category and allows you to quickly lose weight without limiting food.At the same time, the high content of proteins in the diet provides the body with the necessary energy, and weight loss is precisely due to fat deposits, not due to muscle tissue.
In addition, the Dukan system helps maintain achievement throughout life.
Benefits of Dukan's Diet
Unlimited number of foods;There is no difference between the day and the amount of nutrition;The basis of the diet is natural products that will make it safe;The Dukan diet is effective, even if your body has already developed constant "immunity" on various methods of losing weight;High level of motivation due to the rapid loss of kilograms: 3-5 kg can leave each week;Diet is suitable for those who love to eat delicious and extinguish the kitchen;You can observe it everywhere: home, office, travel, cafe.
Disadvantages of Dukan diet
In the early days, the feeling of fatigue may arise, the fatigue increases - this is how the ketone organs are affected by the appetite, the production of which is stimulated by the Dukan diet;The menu contains insufficient amounts of vitamins and microelements, so diets need to compensate for vitamin-mineral complexes;To create a fat deficiency in the diet, it is necessary to use small amounts of vegetable fats during cooking;Those who do not like preparing, the Dukan diet can be faded quickly.
Dukan diet stages
The Dukan diet includes 4 stages: "attack" (start), "cruise" (alternative), fixation, stabilization.The deadline for protection of these stages depends on how many kilograms you want to lose.
Each phase of the diet has its own characteristics, but there are many general rules: it is necessary to drink 1.5-2 liters daily with pure non-existent water;There is oat bran daily (at different stages, their numbers change);The diet should be combined with light physical education and walks in the air (at least 20 minutes at the first stage, at least 30 minutes - each subsequent).
Stage 1: Attack (start)
The first stage menu is protein (protein nutrition, PP).At this point, the task of the diet is to divide the fatty tissue into the body.This process can be accompanied by discomfort, dry mouth, and small odor from the mouth.Such "side effects" suggest that the diet began to act.
The weight loss at the start stage can be 2-6 kg.The duration of the initial stage is determined by the overweight at the beginning of the diet: 10-20 extra kg-3-5 days;20-30 extra kg-5-7 days;30 extra kg or more than 5-10 days.For more than 10 days, observation of the "attack" phase is unacceptable.
Sugar (but succrice can be used in the first stage), most of the meat varieties (duck, goose, rabbit, beef, pork, lamb, veal, lamb).
Allowed products (you can use them separately, you can mix): chicken and turkey tours without skin (cooked);Lean ham;Veal liver, kidneys, tongue;Any fish (cooked, steam, grill);Seafood;Eggs;Dairy products with low fat, without adding sugar and fruit, no more than 800 g.Day.
Drinks, coffee, herbal and traditional tea and diet bets are allowed.Vinegar, spices and spices, garlic and onion foods are allowed, a small amount of salt.You can eat a little pickle cucumbers, lemon (but don't add it to the drinks).You can use mustard moderately.
Every day you also need to eat 1.5 tables.A tablespoon of oat bran.This condition at all stages of the Dukan diet is important for the normal functioning of the intestine and the removal of fat from the body.
Stage 2: "Cruise" (Alternative)
Vegetables (raw, baked or cooked, at any time and in any quantity) are added to the starting stage products.However, in order to achieve the result, it is important to observe the right alternation of products.
The duration of this stage depends on how quickly the desired weight reaches.Alternation of protein and vegetable menu depends on the number of kilograms: less than 10 kg: proteins (PP) - proteins + vegetables (PP) after 1 day or 3/3, 5/5 (the selected alternative scheme can be changed at any time);More than 10 kg: 5/5 days.
Allowed Vegetables: Cucumbers;Tomatoes;Radish;Asparagus;Spinach;Patch beans;Cabbage;Eggplant;Celery;Zucchini;Sweet pepper;Beetroot;Carrots.You can't eat beets and carrots in each meal, you need to eat different vegetables.Mushrooms can be added to vegetables.
You need to add 2 tables daily to the menu.A tablespoon of oat bran.
Do not use starch -containing products: potatoes, rice, corn and other grains, peas, beans, lentils, avocados.
The second phase of the Dukan diet can be diversified by the addition of spices (including heated pepper and adiji), garlic, pickle cucumbers, ketchup (1 tablespoon), gelatin, starch (1 tablespoon), low fat, cheese, not 6% or white).Low -power cream (1 teaspoon), with low fat content (1 teaspoon, tofu, sour (crab sticks, no more than 8 computers per day).
However, only two products per day can be used from these supplements.At this point the fish can be replaced by a natural fish conservatory without adding oil.You can use sugar -dubbing soy sauce.
Stage 3: Consolidation
The task of the third stage is to return to the previous diet without the return of lost kilograms.The duration of the fastening phase depends on the diet reduced diet during the diet: each kg lost - 10 days to fix.
For the daily menu, at the fixation stage, all products of the first and second stages are suitable;Fruits, except cherry, grapes and bananas (one part every day);2 pieces of bread;40 gr.Sexual cheese;2 times a week - starch -containing products (pasta, potatoes, legumes, rice).
In the daily menu it is necessary to add 2.5 table daily.A tablespoon of oat bran.In addition, in the third phase of the Dukan diet 2 times a week, 1 meal can turn into a "holiday" and get the most you want.
Keep in mind that these two days cannot be arranged!1 day a week (best Thursday) should be protein (PP).
Stage 4: Stabilization
At this point the menu can contain everything you want.Its purpose is to stabilize the weight.It is important to observe 2 rules: eat 3 tables daily.A tablespoon of oat bran;Keep a pure protein diet (PP) for 1 day a week.The last stage of the Dukan diet does not mean other exceptions or restrictions.The duration of its protection is the rest of life.
Desserts from the book 350 Dukan Diet Recipe
Mark
1-2 bags of hair whitening, 10 protein, parchment, 1 teaspoon lemon juice.
Beat a squirrel with lemon juice with constant foam, add a sweetener.From the pastry bag, or spoon, pour the meringue part on the baking plate, bake at 200 degrees Celsius.Some types of sweeteners can burn at such a temperature, if this happens, warm the oven to no more than 180 degrees.
Chocolate cakes
"Test" -2 tablespoon oat bran, small cocoa ("Russian" or "golden etiquette" or other type of sugar), 200 g of creamy curd 0-2% fat, 4-5 protein, 1 yolk.For cream - 1 pack of curd, vanilla bag, hair pass.For decoration - you can bake according to the previous recipe for meringues.
To begin, beat the proteins and add the cocoa, pour the bran there and pour the dough.Gradually, without interference, we present cocoa, cottage cheese, yolk.Some prefer to add sweeten dough, such as powdered stew, some sweet cream and "jewelry".Pour the "dough" in a round shape and bake at a temperature of about 180 degrees.Meanwhile, beat the curd for cream, sweeteners and vanilla.The latter needs very little, otherwise the product may be bitter.Next, the cake should be cooled, or immediately cut the parts of the cakes and decorated with curd cream and meringue, or cut in half, laying with cream and decorated from the top.These recipes are suitable for "attack".If you, "Consolidation" or "Cruise", you can create, for example, pumpkin jam to get an even more interesting taste.
Pumpkin jam
1 kg of pumpkin, cinnamon, tooth, double boiler, 1 lemon (juice).Chopped pumpkin as small as possible and cook in a double boiler.Grate with a blender, add lemon juice and spices, cinnamon to take the ground.
Ugly muffins
150 g cottage cheese, 2 tablespoons oats, 4 proteins, 2 yolks, baking powder or baking powder.Grate the yolks with curd, beat the protein, add bran, stir the curd.You can slightly salt or add the spices you like.At the end - add baking powder.
Bake at 150 degrees for about half an hour.If you want to bake no "op", it is best not to open the oven in the process.
Vanilla ice cream
A glass of milk, 20 g of monastery, 4 protein, 6 mushroom tablets, 1 vanilla bag.Beat the squirrel with strong foam, you can slightly salt so that it does not fall.
By the way, you can add cocoa or cinnamon to them if you recommend the taste of chocolate.At the end add the sucrotor, "break" all the bumps and bubbles formed from it.Soak the gelatin in warm water, warm the milk, stir the gelatin and stir, add 3 succron tablets.Stir until the gelatin is completely dissolved, but remove from heat.Turn the mixer again and carefully, with a thin stream, pour the milk into gelatin.Previously, it should be cooled in a slightly warm state so that the proteins do not fall.Add vanilla, mix.If the ice cream is, leave it in it for 15 minutes, then place in shapes and send it to the freezer, if not ice cream, simply select more flat shapes such as pyal and freeze.It takes about 3-4 hours in the last stage, the freezer depends on the power.
Pancakes and pancakes on Dukan
Pumpkin pancakes
150-200 g of pumpkin, 120 ml of milk, 2 tablespoons of dry quality milk (if not, any protein insulation other than the taste of fruit, but then not sweeten, it is already insulators), small oatmeal bran, some spoonful of spoonful of corn).Soda, small soda with gas with lemon juice, small cloves, 4-5 protein, 150 g of cottage cheese.
Boil the pumpkin in water or steam until it is soft, then put with a fork or turn the ground potatoes with a blender.Beat the squirrel, add curd, milk, beat again, pour bran, stir, add the sweetener and milk powder, then the pumpkin puree, beat again, and finally put the soda.Furnace pancakes are best in a special pancake that can be completely turned on by handle.Use minimal olive oil to evaluate the shape and cook medium heat.The tooth can be added to the water before preparing the pumpkin, or you can arrange mortar, mix the cinnamon and pour the dough before baking.
Relay pancakes
2 zucchini-tsukini, 1 red onion, 2 tablespoons of dry quality milk, slightly olive oil, any vegetable seasoning is mixed, you can just salt, 1 egg, a pair of proteins.
Zucchini with three onions on grate, beat dry milk with eggs, stir.We put the dough on a baking plate covered with parchment, tablespoon, bake at 180 degrees until cooked.Pancakes for any stage of the diet, a tablespoon of oat branch branch of water in the water, add 1-2 eggs, beat and quickly sprinkle in a hot pan or pancake.You can serve such pancakes with salmon, trout or ordinary cottage cheese, slightly flavored sucrotor.
Cabbage pancakes
1 kg of cauliflower, 1 cup bran, 1 cup kefir, 3 eggs, small soda, 1 bulb, 2-3 tablespoons of dry quality milk.
Boil the cabbage until it becomes soft, burn water, chopped vegetables with a blender.Sprinkle the bulb on the weed and connect the cabbage, pour the kefir cut, beat the eggs, stir bran, cap, eggs, cabbage puree, slightly salt and leave in a bowl for 10 minutes.Then add soda and dry quality milk, mix well, bake in a hot pan, pour 1-2 tablespoons once.
You can bake the pancakes in the oven, in this case, the baking sheet is not water with oil, but cover with parchment or baking.
Syrup
1 teaspoon of cocoa, 1 cup low yogurt fillers, powdered sulter, curd pack, 4 protein, 1 egg, 2 tablespoons of bran, vanilla.
From cottage cheese, protein, eggs, and water -soaked oatmeal, we make the dough for cheesecake, fast on both sides of the Teflon panel, transfer to baking plate, bake with parchment and bring to readiness for about 10 minutes.Mix yogurt with cocoa and Socroor, serve with cheesecakes resulting in sauce.