How the Ducan diet works - a menu for every day

Like any other protein diet according to Dukan, it has found its admirers who want to achieve perfection in the figure. Many stars have opted for this particular diet. This is a whole nutritional system, developed by the French author Pierre Dukan, an experienced nutritionist who claims to be effective and sustainable in weight loss, while many rigid diets are simply useless.

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

Principle of operation

So, the main point is the fight against obesity. According to nutritionist Ducan, the main thing is to force the body to spend subcutaneous fat after the replenishment of carbohydrates and fats from the outside stops. The diet should consist exclusively of protein food, cooking stewed, boiled with the addition of spices to speed up the metabolism. In addition, it is imperative to drink at least 3 liters of water a day, and to take oat bran on an empty stomach.

The principle of the diet is to constantly fight extra pounds, reduce the calorie content of the diet during the course. The results obtained need to be reinforced constantly, although there are no restrictions in the products. This should not be a mono diet, as the body can quickly break down.

Moreover, the diet is quite diverse: vegetables, dairy products, meat, fish, that is, there is always plenty to choose from. You can eat until you are full. Overeating, of course, should not be. But you need to forget about prohibited products. Be careful with those who have restrictions.

The temptation can only lead to the opposite results. It is imperative to include bran in the diet, add them to different recipes. They are excellent helpers for weight loss, ensuring that the body is quickly saturated by quickly absorbing water into itself. You need to eat less glucose.

Such a diet helps to reduce the calorie content of the diet, but one cannot do without physical activity to consolidate the results, visiting the gym, walking for 20-30 minutes a day, doing gymnastics and exercises to pump up the press with a gradual increase in load.

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

The essence of the Dukan diet

The gradual decrease in carbohydrates in the diet will lead to the fact that the body begins to use up its fat reserves. The diet should contain only protein food with the addition of spices to speed up metabolism and cooked only in boiled, steamed, baked form.

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

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

Diet phases

1. Attack phase- this is the beginning of the departure of the first kg, the restructuring of the body into a new regime. The duration directly depends on the extra pounds. The first stage can be extended by as much as you need to lose kg, i. e. approximately 0. 8-1 kg per day will go away. In this case, food should be only protein with the use of coarse grinding of bran to quickly saturate the stomach and burn the names of fat mass without destroying the muscles. Include in the food you need bouillon cubes with a low fat content, oat bran. At the same time, do a jog every day, do aerobics.
2. Alternating phase,when the metabolism starts to take effect. The duration of the phase is up to 160 days by 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 feelings of hunger. The processing of muscle tissue may begin instead of burning fat. The portion of bran in this phase can be increased to 2-3 tbsp. l.
3. Anchoring phaserather short, unlike an attack, it is aimed at retaining the results obtained. In this phase, you can lose up to 30 kg in 10 days by including chicken, veal, fish, low-fat dairy products, offal, bouillon cubes in the diet. The main thing is to speed up the metabolism, so you need to eat oat bran about 1. 5 liters per day and do not forget to walk every day for 20-30 minutes on foot, to do aerobics classes. The food should help to quickly saturate and break down fats.
4. Stabilization phase,when usually the body has already adapted and returns to normal. There is a habit to a new diet and fat is already being stored in reserve, there is no sharp increase in the body fat. The duration of this phase is 10 days, although Ducan advises to adhere to such a diet constantly, alternate the 4th with the 2nd phase with the addition of fruits, berries, cheese (30% fat), starch-containing foods, and small amounts of sweets to the diet. The bran intake can be increased to 2. 5 tbsp. l per day, do not forget physical activity, aerobics classes for 30 minutes. This phase must be adhered to constantly, and there are practically no restrictions on food. Although some rules should be followed.

Allowed and Prohibited Products

Each phase of the diet has its own prohibited and permitted foods:

1. When attacking, you can eat lean pork, beef, turkey, rabbit, poultry, beef, veal, ham, lean seafood, fish without tomato, fermented baked milk, yogurt, kefir, tofu cheese. The main thing is that the food is exclusively protein. It is forbidden to consume alcohol, foods containing carbohydrates and fats, ketchup, sugar. You can add a little spices and seasonings, do not forget about taking bran, add them to dishes. Drink 2 liters of clean liquid a day.
2. In the alternation phase, it is allowed to salt dishes, add spices, seasonings, ketchup, mustard (no more than 1 tbsp. L). Drink 2 liters of water, take bran, increasing to 2-3 tbsp. spoons. Food should only be boiled, baked, nothing can be fried. It is forbidden to take fructose, sugar, alcohol. Only drinking dry wine (one glass) is permissible.
3. In the consolidation phase, the intake of fruits, pork, lamb, bacon, whole grain bread, potatoes, lentils, legumes, pasta, non-sweet drinks, dry wine is allowed. You can arrange for yourself occasionally and moderately a feast of the belly. Sweeteners are prohibited. It is good to arrange fasting days at least 1 time a week.

Ducan diet menu

The menu should contain 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 attack phase, do not forget about taking 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 omelet, 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, slices of ham, 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.

At the last stage of stabilization, you can take all these products as a basis and develop a menu yourself, not forgetting about fasting days. Take only protein foods, and there are practically no restrictions on foods. Although harmful products must be completely abandoned. Otherwise, the choice is huge.

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

You can not limit yourself in diet, the main thing is to limit carbohydrates and fats in foods, which can lead to constipation

Recipes

There are many variants of Dukan recipes with a small amount of carbohydrates. These are soups, salads, omelets, pates, delicious sweet marshmallows, cutlets. You can not limit yourself in diet. The main thing is to limit carbohydrates and fats in foods, which can lead to constipation. Food should be purchased in advance so as not to suddenly become hungry and vary the recipes throughout the week.

And here are some pretty simple recipes, for example:

Oat bran tortillas: 3 tbsp. l. bran, 2 tbsp. l kefir, 3 tbsp. l cottage cheese, egg white, pepper. Pour the bran with kefir and leave to swell for 2-3 hours. Make a dough and bake in a skillet.

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

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

Ducan soup, great recipe for the attack phase, a type 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 the ingredients, add soda last, mix. Grease a frying pan with oil, fry.

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

Coffee cupcake: oat bran (2 tbsp. L), cottage cheese (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 do not overdry, so that the dough is porous and airy.

Expected weight loss

This question worries many women. Ducan's diet gives 100% results. The main thing is to adhere to the diet plan and make it fractional in order to speed up the metabolism. With the intake of liquid 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 fractional, 5-6 meals a day.

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

Many women in the early days complain of weakness and headache in the attack phase. If unpleasant symptoms appear, you need to reduce physical activity. The extra pounds will gradually go away, stretch marks and cellulite will disappear, the skin will tighten.

You don't need to torment yourself with heavy diets. On Dukan you can eat tasty and healthy products. But you still have to give up sweets, chips, fast food. Protein food covers well the body's calorie needs.

You do not need to torment yourself with heavy diets, according to Dukan you can eat tasty and healthy foods

Pros and cons of diet

With proper adherence to the Ducan diet, 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. There is no need to count calories every day and you can cook many different delicious meals from a variety of natural products at an affordable price.

In the last phase, it is not difficult to develop a menu, but you need to maintain a diet throughout your life.

The disadvantages include:

• Strict adherence to all the rules and recommendations prescribed by Ducan, otherwise the expected results can not be expected.
• Additional intake of vitamins to avoid problems with hair and nails, since fruits are prohibited in the initial stages of the diet, as well as alcohol in any form. Only dry wine in small quantities is acceptable.
• You should also quit smoking.

Reviews

• The first review: "I liked the diet, this information about it is relevant today. I want to continue adhering to it further, I hope for good results. "
• The second review: "At first, constipation bothered for a long time, I had to drink laxatives. Fruits should not be taken, otherwise the allergy will come out on the face. I advise you to drink more mineral water. There were no side effects in the attack. In general, I recommend a diet, it works. "
• Third review: "In general, such a diet process suits. The menu can be quite varied. I hope to go through the initial phase without any problems and of course I try not to forget about physical training, walk more. I managed to lose 0. 8 kg in a week. Let's see what happens next. "
• The fourth review: "I have been looking for such a diet for a long time, I got acquainted with the first phase of the attack, I tried it. there is no weakness. I do not stop there. "
• Fifth review: "I lasted 10 days, at first it was bad, but I managed to lose 8 kg. I hope to continue in the same spirit and achieve acceptable results. I recommend adding lemon juice to salads to improve digestion and get rid of fat. "
• The sixth review: "The main thing is to tune in to a positive result with the Ducan diet, study all phases and allowed foods. Avoid hunger, you can have a snack between meals. There are no hard restrictions, and this pleases women. Many celebrities use it and are happy. Just lookon their skin and complexion. You involuntarily begin to believe that the diet really works. "