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Ducan Protein Diet: Products Table, Menu One Week, Recipes.

Ducan protein diet

Many different nutritional systems contribute to weight loss.In 2000, French Doctor Dukan published his book in detail his weight loss program.The diet consists of several stages.For comfort, it is recommended to print Ducan's diet with your menu every day in the table and start losing weight.

The basis of diet- Almost complete exclusion of fatty foods, maximum replacement of carbohydrates with proteins.

Basic rules

The Ducan system has many rules.

In order to quickly get rid of extra pounds, it is important to strictly follow them:

  1. No need to starve.The destruction of food is the cause of demolitions.
  2. During the diet, prohibited products were excluded (it is better to remove them from the refrigerator and cabinets).
  3. Sharbi is one of the main components of diet.The product is included in all stages of the diet.Its use helps to remove toxins and improve the work of the digestive tract.
  4. Exercises, morning exercises, pedestrian walks help for 20 minutes to quickly lose hated kilograms and keep the body in good condition.

The author of the diet believes that the rules must be followed not only to strengthen weight loss but also to strengthen health.

Permissible products

Permissible products

The list of authorized products is quite extensive and diverse.It is important to consider not only the product but also the cooking method of food.

Recommended products Cooking method
Low greasy white and red meat, beneficial chicken, calf meat, rabbit Baking, source, source without oil
Egg white Cook eggs or omelette in the form of
Fish, seafood, canned or tomato sauce Steam, vaccination
Milk (fat content up to 1.5%), yogurt, yogurt (without fillers), fermented fried milk, cottage cheese Liquid sour -Milk products in pure form or cereals
Green vegetables, melons, root plants Raw form steam
Fruits of trees, shrubs Fresh, in compotes, baked
Buckwheat, white rice Porridge on the water without salt
Whole grain bread with a queer Fresh
Mushroom: dried fox Soup -component

Such a large selection allows you to prepare different foods daily.

Prohibited products

The energy system is general restrictions and specifically for each phase.

It is forbidden at all stages:

  • alcohol;
  • chips, fast food;
  • semi -developed products;
  • dough;
  • fatty meat (lamb, ham);
  • Baked, smoked food.

Forbidden products depending on the energy system section:

  • "Attack":Goose, duck, canned fish in oil, green onions.
  • "Cruising":Potatoes, legumes, corn, cereals, avocado, mushrooms.
  • "Consolidation":Grapes, cherries, peaches, cherries, apricots, banana, dried fruit.
  • "Stabilization":Products with high lactose content with red fish.

In the final phase, it is allowed to eat the Glucomannan - Shirataki psa.

Ducan Diet: Menu Every day, Product Table

Below is the approximate menu of the week:

Days Morning Snack Dinner Dinner
I Bran, egg, cottage cheese Kefir or ash Vegetable soup Cooked meat
II. Proteins, oats dandruff, herbs or green tea omelet 2 cheesecake, chicory Calf meat steam ears, raw vegetables Fried vegetables with fish, green tea
III. Cottage cheese (up to 0.9%fat content) without sugar content 2 green apples Vegetarian Borscht, cooked veal, bread bran 3 boiled eggs, dandruff salad, herbal tea
Arc. Cooked chicken, bran Fruit, dandruff Turkey soup, whole grain bread Fish, vegetable salad
V Bran, cheese, compote Cottage cheese Chicken slice (steamed), root plant salad Seafood is a cocktail
Vi Omlet, apple, bran Cheese, dandruff Cooked potato turkey Fried beef, vegetables
VII Cheeses, fruits, coffee Cheese, fruit dessert Solyanka meat, calf slices, bread Fried salmon, vegetables

It is allowed to make small changes based on the taste.

Stage 1 - “Attack”: Delete overweight

"Attack"- The first phase of the Ducan method.The stage is complex, the purpose of weight loss is accelerated.The duration of the period depends on the desired result, with an average of 2-6 kilograms for 3-7 days, but up to ten.

"Attack"- The first stage, the further process depends on it.At this stage, most of the weight is spent.The diet includes meat, poultry, egg whites, and low fatty dairy products.We recommend drinking 2 liters of liquid daily, including tea, compote, chicory.They will surely eat bran for breakfast.

Section 2 - “Cruise” / “Available”: “We move” to the result

The essence of the stage-A variation of protein days with protein.The author of the system advises the "every other day" mode, but other options and the characteristics of their body (2/2, 3/3) are acceptable.

The stage is long, it takes two to six months, so it must be patient.Once a week or decades, the enjoyment from non -state components is permitted: a bunch of fruit darkness, jam, yeast baking (without melange).

Section 3 - “Consolidation” / “Consolidation”: We confirm the result

At this stage of weight loss- Not the most important thing, it is important to fix the results achieved.Weight loss during this period is 400 g per week.The duration of the stage is calculated separately depending on the amount of weight loss: 1 kg 10 days.For example, if you lose 5 pounds in the previous 2 stages, the consolidation phase duration is 50 days.

Stage 4 - “Stabilization”: We maintain the experiences acquired

The last stage - A gradual return to the "submarine" menu.The author of the weight correction method recommends that you follow this section as long as possible.The diet provided during this period allows you to remain slender, healthy and energetic.The tossed kilograms do not return.

Rules for "stabilization":

  1. Entering the menu of carbohydrates and fats.
  2. He returns to the attack once a week (any food, the most important protein).
  3. Sharbi is a mandatory element of power.They eat it, flood it with water, kefir.
  4. Using a large amount of fluid, at least 1.5 liters per day.
  5. Weak but regular physical activity.

It allows you to organize the "holidays" but return to protein immediately after one day.

Ducan diet recipes

The nutritional method is based - foods from ingredients containing animal and herbal protein.Any preparation method except baking.Oil, salt and sugar are completely excluded in very limited quantities.

Chicken soup

Chicken soup

They eat liquid foods at lunch.We recommend that you eat soup twice a week.

Products required:

  • Chicken (white meat) - 100 g;
  • egg - 2 pcs;
  • water - 1 l;
  • Apple or wine vinegar - 1 teaspoon;
  • Greens - to taste;
  • Salt is limited.

Preparation:

  1. The meat is poured with water and cooked for 40 minutes.
  2. Go out with a slot spoon, chopped and put back the broth.
  3. Add salt and vinegar, mix until the funnel is formed.
  4. They break the eggs and slowly pour into the funnel.
  5. Leave for another 2-3 minutes.
  6. The slotted spoon places a curly protein, a piece of chicken, on a plate.
  7. Add chopped greens and broth.

Chicken stomach radish

The salad is hearty and kind.If you cook correctly, the food falls on your loved ones list.

Products:

  • Chicken floor-200-300 g;
  • Medium -sized radishes - 1 pc.;
  • Onion, better green - 1 PC.or a bundle;
  • Apple vinegar - 1 teaspoon;
  • Salt, sugar - limited.

Preparation:

  1. Wash the chicken stomach well and boil for 1.5 hours.
  2. Gently cut the onion and were ready.
  3. The reset is rubbed on a file.
  4. Mix the ingredients with vinegar, salt and sugar.

The dish is consumed during lunch.

Cheesecake in Ducan's pan

Cheesecake in Ducan's pan

The recipe is simple, cooking time-15-20 minutes.Great for breakfast or snack.

Ingredients (the number is designed for 4 portions):

  • cottage cheese (low greasy) - 360 g;
  • egg - 1 pc.;
  • Corn starch - 1 tbsp.L;
  • soy -isolate or herbal protein - 10 g;
  • Sugar, vanilla to taste.

Recipe:

  1. The isolation (protein) is added to the curd and mixed.
  2. Starch, eggs, vanilla, sugar, mixing, stirring.
  3. Reactions are baked in corn or olive oil.
  4. The balls formed are laid on a preheated pan.Bake under the cover for 5 minutes on both sides.
  5. In the days of "holidays", cheesecake eats with honey and jam.

Fish salad

The food is nutritious and tasty, and every household will like it.

Products required:

  • mackerel canning in their own juice - 1 bank;
  • Large chicken eggs - 5 pieces;
  • Onion (feather) - 1 bundle;
  • Ducan mayonnaise - 5 tablespoons.l.

Preparation:

  1. Boil the eggs for 10 minutes.
  2. All ingredients are gently cut.
  3. A layer is laid on the dish on the dish, spreading a spoonful of mayonnaise.
  4. Sprinkle on top and sauce.The last layer is the egg with the remaining mayonnaise.
  5. The leaves of parsley are placed as a decoration.

Omeletter

Omeletter

Ducan's weight loss review shows that this dish is one of the finest.

Ingredients:

  • Curd - 2 tablespoons.L;
  • Egg - 3 pcs;
  • Kormma - 2 tablespoons.L;
  • The parsley is a lot.

Recipe:

  1. The proteins separated from egg yolk were whipped into foam, chopped and left for a few minutes (10-15).
  2. The egg yolk is added to the protein mass, mixed.
  3. The mixture is placed in the pan, baked on both sides, placed on a plate.
  4. Mix the cottage cheese cheese with chopped parsley, smear it with fried mass and wrap it in a roll.

Blank pie or filling

The baking is made in the oven or in a slow stove on the right program.

Products:

  • Rubbed into the dandruff flour - 4 tablespoons.L;
  • egg - 3 pcs;
  • water - 50 g;
  • cottage cheese (fat content less than 0.9%) - 300 g;
  • Baking powder - 1 g.

Preparation:

  1. Remove the proteins, add flour dandruff, baking powder, mix.
  2. Place the oven or multicooer for 10 minutes at 170 °.
  3. Prepare a mixture of cottage cheese, egg yolk and water.
  4. The cake is poured with cottage cheese and sent to the oven for 5 minutes.

If necessary, add a mushroom.To prepare, the frozen champagne is evaporated with sour cream and the cheese at the end.

How do you leave the diet?

The system consists of phases, the latter a gradual return to the usual diet.The essence of diet is the "bending"The protein is the reduction of carbohydrates.During the stabilization phase, 10 g of carbonyl and hydroxyl groups should be introduced into the diet.

Contraindications and damage to diet

After the diet was published, the wave of criticism collapsed.There are many articles on the Internet painting the damage to health when you use Dukan to lose weight.

The lack of carbohydrates and fats may be confronted with:

  • metabolic acidosis;
  • kidney dysfunction;
  • nerve breakdown;
  • Neurodegenerative disorders.

The amount of fiber that is not sufficient in the diet leads to the intestinal disorder.

Given the possible side effects, the energy system is contraindicated with people with the following pathologies:

  • cardiovascular disease;
  • impaired liver and kidney functionality;
  • Diseases of the bone muscle system;
  • Diabetes mellitus;
  • pregnancy period, breastfeeding;
  • Withdrawal of the stomach tract.

The attitude towards Ducan's weight loss is unclear.It gives good results depending on all the rules.