How the Ducan diet works: a menu for every day

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

According to Ducan, the weight will return over time, as the body is able to accumulate fat as if it were in reserve. Consequently, there are even more fat cells, they start growing only with a vengeance and exponentially.

Principle of operation

Hence, 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 replenishing carbohydrates and fats from the external stops. The diet should consist exclusively of protein foods, cooked in stews, boiled with the addition of spices to speed up the metabolism. Also, make sure you drink at least 3 liters of water a day and 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 must be constantly strengthened, although there are no restrictions in the products. This shouldn't be a mono diet, as the body can break down quickly.

In addition, the diet is quite diverse: vegetables, dairy products, meat, fish, that is, there is always a lot to choose from. You can eat until full. Overeating, of course, shouldn't be. But you have to forget about the prohibited products. Beware of those who have restrictions.

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

Such a diet helps to reduce the calorie content of the diet, but you can not do without physical activity to consolidate the results, visit the gym, walk 20-30 minutes a day, do gymnastics and exercises to pump the press with a gradual increase in load.

The diet should be high in protein and, according to Ducan, a diet strict enough to be effective.

The essence of the Dukan diet

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

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

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

Stages of the diet

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 what is necessary to lose kg, eg. about 0. 8-1 kg per day will go away. In this case, the food should be protein only with the use of coarse bran grinding to quickly saturate the stomach and burn the names of the fat mass without destroying the muscles. Include low-fat bouillon cubes, oat bran in the food you need. At the same time, jog every day, do aerobics.
2. alternating phase,when the metabolism begins to take effect. The duration of the phase reaches up to 160 days, alternating protein and vegetable foods with a wide variety of products: legumes, carrots, beets, spinach, cabbage, pumpkin, peas, corn, potatoes. You need to eat in moderation but allow for feelings of hunger. Muscle tissue processing can begin instead of burning fat. The portion of bran at this stage can be increased to 2-3 tablespoons. L.
3. Anchoring phaserather short, unlike the attack, it is aimed at maintaining the results obtained. In this phase, up to 30 kg can be lost in 10 days by including chicken, veal, fish, low-fat dairy products, offal, stock 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. Food should help satiate and break down fat quickly.
4. Stabilization phase,when usually the body has already adapted and returns to normal. There is a habit of a new diet, and the fat is already stored in reserve, there is no sharp increase in body fat. The duration of this phase is 10 days, although Dukan advises to constantly stick to this diet, alternating the 4th with the 2nd phase with the addition of fruit, berries, cheese (30% fat), starchy and small quantity of sweets. to the diet. Bran intake can be increased to 2. 5 tablespoons. l per day, do not forget physical activity, aerobics for 30 minutes. This stage must be adhered to constantly and there are practically no restrictions on food. Although some rules should be followed.

Permitted and prohibited products

Each phase of the diet has its forbidden and allowed foods:

1. When attacking, you can eat lean pork, beef, turkey, rabbit, poultry, beef, veal, ham, lean seafood, fish without tomato, fermented cooked 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 some spices and seasonings, do not forget to take bran, add them to dishes. Drink 2 liters of clean liquid per day.
2. At the stage of alternation, it is allowed to salt the dishes, add spices, seasonings, ketchup, mustard (no more than 1 tablespoon L). Drink 2 liters of water, take the bran, increasing to 2-3 tablespoons. spoons. Food should only be boiled, cooked, nothing can be fried. It is forbidden to take fructose, sugar, alcohol. It is allowed to drink only dry wine (one glass).
3. In the consolidation phase, fruit, pork, lamb, bacon, wholemeal bread, potatoes, lentils, legumes, pasta, unsweetened drinks, dry wine are allowed. You can occasionally and moderately organize a belly party for yourself. Sweeteners are prohibited. It is good to organize fasting days at least once 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 to take bran, which satisfies the feeling of hunger well.

So, an approximate menu for a week:

• Monday - oat bran with the addition of porridge, beef, baked seafood.
• Tuesday - egg omelette, green tea, chicken in gravy, fish soup.
• Wednesday - low-fat cheese slices, hibiscus green tea, soup with mustard sauce, hard-boiled eggs, meat chips.
• Thursday - low-fat yogurt, ham slices, baked chicken with spices, beef steak, herbs, garlic.
• Friday - crab sticks, scrambled eggs, ham, grilled turkey. The main thing is not to pour a lot of vegetable oil.
• Saturdays - soft-boiled eggs, low-fat cheese, grilled fish, chicken soup.
• Sundays - 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 the fasting days. Take only protein foods and there are virtually no restrictions on food. 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 cannot limit yourself in the diet, the important 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, pates, delicious sweet marshmallows, cutlets. You cannot limit yourself in the diet. The main thing is to limit carbohydrates and fats in food, which can lead to constipation. Food should be purchased in advance so as not to suddenly get hungry and vary recipes throughout the week.

And here are some pretty simple recipes, for example:

Oat bran tortillas: 3 tbsp. bran, 2 tbsp. kefir, 3 tbsp. ricotta, egg white, pepper. Pour the bran with kefir and leave to swell for 2-3 hours. Make a dough and cook in a pan.

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

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

Ducan soup, excellent recipe for the attack phase, a type of stew. The unusual thing is that it is cooked in a low-fat broth with the addition of eggs and herbs.

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

Cheburek Dukan: 250 g of onion, chicken egg, salt and pepper. To mix everything. Make a dough, form the pies and fry them on 2 sides.

Coffee cupcakes: oat bran (2 tablespoons L), cottage cheese (100 g), eggs 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. Microwave muffins, but don't over-dry them, so the dough is porous and airy.

Expected weight loss

This question worries many women. The Ducan diet gives 100% results. The main thing is to adhere to the diet program and make it fractional to speed up the metabolism. With fluid intake 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 split, 5-6 meals per day.

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

Many women in the first days complain of weakness and headaches in the attack phase. If unpleasant symptoms appear, it is necessary to reduce physical activity. The extra pounds will gradually disappear, the stretch marks and cellulite will disappear, the skin will firm up.

There is no need to pester 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 the caloric needs of the body well.

You don't have to pester yourself with heavy diets, according to Dukan you can eat tasty and healthy foods

Pros and cons of the diet

With proper adherence to the Ducan diet, effectiveness will already be evident in the first week. This is a good reason for many who want to lose weight with the ability to eat unrestricted protein foods. There is no need to count calories every day and you can cook many different delicious dishes from a variety of natural products at an affordable price.

At the last stage, it is not difficult to develop a menu, but it is necessary to maintain a diet for life.

The disadvantages include:

• Strict observance of 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 is prohibited in the initial stages of the diet, as is 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 to adhere 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 recommend that you drink more mineral water. There was no side effects in the attack. In general, I recommend a diet, it works. "
• Third review: "In general, such a diet process fits. The menu can be quite varied. I hope to get through the initial stage without any problems and of course 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 have known the first phase of the attack, I have tried it. No weakness. I will not 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 spirit and get acceptable results. I recommend adding lemon juice to salads to improve digestion and get rid of Fat. "
• The sixth review: "The important thing is to tune in to a positive result with the Ducan diet, study all the phases and foods allowed. Avoid hunger, you can have a snack between meals. There are no strict restrictions, and this pleases the women. Many celebrities use it and are happy. Just look on their skin and complexion. You involuntarily start to believe that the diet really works. "