Dukan Diet

Dukan Diet

35 years ago, the French Internist Pierre Ducane, the author developed a power supply system, which helps to lose weight quickly. Over the years, diet has acquired a well-deserved popularity in France and throughout the world.

The basic principles of the diet Ducane

Dukan diet ─ a successful symbiosis between a scientific approach and practical experience, adjusted, taking into account the immediate needs and the psychology of the people with obesity. Slimming is done by the elimination of fat and fast carbohydrates. Here, proteins which are not absorbed in the basis of the diet, by the body. This Power System adjusts easily to the needs and lifestyle of each Person. Who decided, quickly, and permanently lose weight, Pierre Ducane strongly advises:

  • You eat preferably low-fat Protein products.
  • Drink at least 1.5 liters of fluid a day.
  • Regular oat bran with the food.
  • Eat according to the scheme, consisting of 4 levels: "attack", "striped", "anchoring" and "stabilization".
  • Get used to the effort, at least ─ to 20 minutes of brisk walking a day.

According to Pierre Dukan, Protein products must prevail in the diet of men and women to lose weight. In the process, fats and carbohydrates are reduced to a Minimum. As sources of lean protein are recommended:

  • Beef;
  • Veal;
  • Innards;
  • Rabbit meat;
  • Fish fat-and meat-lots of varieties (including smoked and canned in its own juice);
  • Seafood and crab Sticks;
  • Chicken and Turkey without skin;
  • egg and Whey Protein;
  • low-fat dairy products;
  • lean ham, with a fat content of 2% to 4%;
  • Chicken and quail eggs.

Many can be solved with effort, go to the Protein food, to law, fear of possible health problems. However, side effects of Dukan diet be able to avoid with success, if you drink plenty of fluids: at least 1.5 liters per day. This is not only a simple and mineral water, but also coffee, green and black tea, a drink made from chicory, herbal teas, and fruit compote from the berries belongs to. And also diet coke and Pepsi.

Oat bran ─ the Korn Shell, which was previously the product almost useless. But the French therapists succeed, the properties of the oat bran benefit to lose weight. Now it is an indispensable part of the diet Ducane. This product complements the chard in crude fiber, and reduces the amount of nutrients intake with food. Oat bran:

  • creates a feeling of satiety;
  • binding of cholesterol;
  • contribute to the reduction of the pressure and level of sugar in the blood;
  • slow down the absorption of fast carbohydrates;
  • cleanse the body of toxins;
  • normalize the digestive process.

This includes ground cocoa shells, oats, a calorie is a poor substitute for the usual bread and porridges. Oat bran, depending on the Phase of the diet can be used in an amount of 1.5 to 3 tablespoons. You bran with water, mix with yogurt, as an ingredient for cake or duchnowski baking.

Dukan diet: permitted and prohibited products

To lose weight on this System, the power supply, you need to eliminate from the diet fatty foods and the main sources of carbohydrates. It is:

  • fat meat;
  • Goose and duck meat;
  • Butter;
  • Milk products with a fat content of more than 1.5 %;
  • Cereals and legumes;
  • Bread and pastries;
  • Fruits and nuts;
  • Honey, sugar, and confectionery.

If it seems that the Dukan diet offers a very limited menu, then it is not so. Depending on the level can the following products be used in almost unlimited quantities:

Products of animal origin Beef without fat, veal, Turkey, chicken, rabbit, house cured, lean ham from the Start and Turkey, eggs, offal, egg and Whey Protein
Sources of vegetable protein Mushrooms and noodles Shirataki
Fish and seafood Cod, Pollock, Crab, Squid, Mussels, Prawns, Crab Sticks, Sea Bass, Tilapia, Haddock, Hake, Mackerel, Herring, Salmon, Tuna
Can Broccoli, cauliflower and cabbage, eggplant, zucchini, fennel, parsley, arugula, Kohlrabi, tomatoes, peppers, celery, green beans, cucumbers, spinach, lettuce. Sugar beet, Jerusalem artichokes and carrots – only in the first half of the day.
Milk products with a fat content of 0 % Cottage cheese, milk, Kefir, yogurt without added sugar, cream cheese

To "attack" and all the other steps of the meat, fish and eggs, you can cook, bake and roast without the addition of oil. Can be eaten should be carried out with a low starch content of raw, steamed, or stewed.

Algorithm supply Dukane see the impressive list of allowed additives. This helps to diversify the menu and to protect against relapse. If you use it, you can well-known chef, feel delicious and easy to cook to lose weight.

So which additives are allowed on the Dukan diet? It is:

  • Sweeteners zero calories;
  • Oat bran;
  • Wheat-and rye-bran ─ not more than 1 tablespoon per day;
  • Aromas and essences;
  • Skimmed-milk powder;
  • Cocoa with a fat content of not more than 2 %;
  • Light-beige and soy sauce without sugar in the composition;
  • Corn starch (max 20 G);
  • Tomato paste;
  • Herbs and spices;
  • Balsamic Vinegar;
  • Gelatin;
  • Sesame, Chia, and flax seeds;
  • Ginger root;
  • Gherkins, lemon, and onions;
  • Vegetable oils ─ starting with the Phase of "exchange";
  • Yogurt without sugar and with pieces of fruit ─ up to 2 glasses per day;
  • Goji-Berries. Allows starting with the Phase of "attack".

Time to go in to the attack, the cruise, or to enjoy the fruits of the work vegetable crops: depending on the Plan, the approach to obesity

Dukan diet consists of four phases or stages, with a selection of products, and duration of, the charge you individually.

Levels What foods can be eaten Duration, Day Weight loss, kg
"Attack" Only Proteins. Carbohydrates are excluded. Since an "attack" in the daily diet of 1.5 El included oat bran From 2 to 10 From 3 to 15
"Exchange" ("Cruise") Striping pure Protein (CHO) and Protein-Can-days (BO). Permitted Protein products and non-starch-containing, Plus 2 tablespoons of oat bran Until reaching the proper weight 1 Week Ago
"Fixing" ("Consolidation") Food consists of a Protein products and Can. One serving of fruit per day, 2 slices of bran or crusty bread, 40 grams of cheese added. Note also the 1 pure Protein day per week and daily 2 tablespoons of oat bran. You can 2 festive Gösta Gösta lunch or dinner per week Calculated according to the formula: 10 X the number of lost Kilos  
"Stabilization" You can have carbs, there are up to 6 times per week. To drink daily, in an amount of oat bran to 3 tablespoons. Note 1 pure Protein day per week. The whole of life  

The Phase of "attack": the duration and the menu for the week

"Attack" ─ this Phase with pretty strict restrictions. But this period is easy to lose because at the beginning of the path dukanova a high level of Motivation accompanied, by weight. In addition, this Phase lasts not long. The duration of the "attack" depends on the number of Kilos that you can reset:

  • up to 5 kg ─ enough for 1 day "attacks";
  • up to 10 kilograms ─ not longer than 3 days;
  • from 10 to 20 kg ─ 5 days;
  • more than 20 kilograms ─ 7 to 10 days.

Significant weight loss to "attack" suggests the people on the selected power supply.

The Phase of "attack": the menu for the week

Day Meal Court
Monday Breakfast Cottage Cheese,Tea
Lunch A few slices of Turkey
Lunch Beef steaks
Afternoon snack Boiled eggs with Mayonnaise
Dinner Fish grilled, 200g yogurt
Tuesday Breakfast Ball of oat bran, ham, Turkey meat
Lunch Yogurt
Lunch Chicken Schnitzel
Afternoon snack Ice Dukane
Dinner Rabbit stewed
Wednesday Breakfast Yogurt, Coffee
Lunch Boiled eggs with Mayonnaise
Lunch Baked Cod
Afternoon snack Cottage cheese with parsley
Dinner Casserole of chicken liver and oat bran
Thursday Breakfast Boiled Eggs
Lunch Ball of oat bran, mild salted trout
Lunch Chicken Drum Sticks
Afternoon snack Yogurt
Dinner Chicken fillet stuffed with ham and cottage cheese
Friday Breakfast Ball made of oat bran with yogurt
Lunch Cottage cheese
Lunch Spicy Chicken Breast
Afternoon snack Slice Of Turkey
Dinner Muffins from saithe
Saturday Breakfast Cheese cake
Lunch Yogurt
Lunch Boiled Chicken Liver
Afternoon snack Boiled Eggs
Dinner Rabbit stewed
Sunday Breakfast Curd Casserole
Lunch Slice of roasted Turkey
Lunch Chicken Soufflé
Afternoon snack Yogurt
Dinner Of boiled fish, 200g of cottage cheese

Recipes for Phase "attack"

Ball of oat bran

  • 1.5 Tablespoons Of Oat Bran;
  • 1 egg or 1 egg white;
  • 1.5 tablespoons of soft cheese or yoghurt;
  • Salt or sweetener to taste.

All of the ingredients by mixing thoroughly. To form small balls. Bake in a pan with non-stick coating.

Cheese cake according to Dukane

  • 100 G Of Grain-Quark;
  • 1 egg;
  • 2 Tablespoons Of Oat Bran;
  • 2 Tablespoon Of Yogurt;
  • 1/2 TSP baking powder;
  • Vanillin, sweetener to taste.

Separate the egg whites from the yolks. Egg yolks, yogurt, cottage cheese, wheat bran, baking powder, sweetener, and vanilla. Beat the egg whites to a stable foam, gently into the dough. Heat a frying pan with Teflon coating, and cheese cakes, fry until Golden brown.

Cutlets from a chicken fillet

  • 600 G Chicken Breast Fillets;
  • 1 Sleeve Chili Peppers;
  • 2 Tablespoons Soy Sauce;
  • 2 cloves of garlic;
  • Parsley;
  • Salt.

Chicken fillet wash and with a sharp knife finely chop. Chop the garlic, add the minced meat. Chili clean, seed and chop. The minced meat, season with salt, add the garlic, Chili, soy sauce, and chopped parsley. Mix everything carefully. Preheated pan with the paper towel, and RUB with a drop of vegetable oil. Tablespoon of minced chicken, fry for 3 minutes to shell out on each side.

Baked Cod

  • 500 G Cod Fillet;
  • a pack of low-fat cottage cheese;
  • 1 Teaspoon Light-Beige;
  • 2 small onions;
  • Juice of 1 lemon;
  • black pepper and salt to taste.

Squeeze the juice from the lemon. Finely chop the onion, mix with lemon juice. In the mixture of curd enter beige,, light, pepper, and salt. The baking sheet or baking dish with foil lay. To put on a layer of foil, fillet of cod. Above you can distribute the Quark and light-beige-Dressing. Cover the bowl from a sheet of foil, fasten the edge. Preheat the oven to 180 °C. cook the dish for 25 minutes.

Spicy Chicken Breast

  • 1000 G Chicken Breast Fillets;
  • 2 Tablespoons Soy Sauce;
  • 1 head of garlic;
  • 1/2 package of cottage cheese with a fat content of 0 %;
  • 1 TSP light-beige;
  • Pepper and salt to taste.

Wash and dry the fillets from the chicken breast. Make deep incisions in the meat. Clean the garlic. Each clove will be divided into three parts. Lard, garlic, chicken breast. Place the prepared fillets in a silicone mold. The meat soy sauce to distribute. Cottage cheese with salt, mix beige with black pepper and bright. Pour the resulting meat mixture. Place the pan in the oven at 180 °C and cook for 30 minutes. Then increase the temperature to 220 °C and cook for a further 10 minutes.

Casserole of chicken liver and oat bran

  • 500 G Chicken Liver;
  • 2 Tablespoons Of Oat Bran;
  • 2 chicken eggs;
  • 1/2 Cup Of Yogurt;
  • Salt and spices to taste.

Wash the giblets, clean the slides. Cook until soft (about 15 minutes). Cool. Punch all the ingredients with a Mixer until smooth. Move the mixture into a refractory shape bake for 15 minutes at 180 °C.

Chicken fillet stuffed with ham and cottage cheese

  • 1 chicken breast large chicken;
  • 2 Tbsp Tomato Paste;
  • Bunch of low-fat cottage cheese;
  • 1 tbsp. A Spoon Of Lemon Juice;
  • 2 cloves of garlic;
  • 70 G ham, with a fat content up to 4 %;
  • Salt and spices to taste.

You separate the chicken breast from the use of bone to remove the skin. Cut the fillets just before the edge, and flip it open like a book. A little off fillet, fat lemon juice layers, and place them in the refrigerator for half an hour. Chop the garlic, mix with cottage cheese and tomato puree, season with salt and spices. The ham in strips. Lubricate the fillet of cheese mass, and then put the ham, the chopped. Roll the fillet in the roll, from the culinary thread. Bake the dish for 30 minutes at a temperature of 200 °C, before serving, remove the rolls with a thread.

Ice Dukane

  • 300 G soft cottage cheese or yogurt;
  • 1 Cup Of Milk;
  • 20 G Of Gelatin;
  • 1 teaspoon soluble coffee;
  • Cinnamon and sweetener to taste.

For a half-hour soak the Gelatine in the cold milk. Then heat the mixture on a water bath until complete dissolution of the gelatin. Sweetener, Cinnamon, Instant Coffee Add. Beat the curd or yogurt-gelatin-coffee mixture and stir. Again stir until the splendor. Pour the mixture into silicone. Implement it in the freezer.

Mayonnaise, according to Dukane

  • 1 TSP light-beige;
  • 1 TSP contained contained olive oil;
  • 2 egg yolks;
  • 1 Tablespoon Of Lemon Juice;
  • 250g soft Quark;
  • Sweetener and salt to taste.

Beat the egg yolks with a Mixer or whisk, gradually add the light beige, salt and shzam. Whisking, add the Ricotta cheese, then a thin stream type contained contained olive oil. Last add the lemon juice.

Phase - "cruise": - Protein-carbohydrates exchange to reach ideal weight

The Phase of "cruise" ─ the most important Phase of the Dukan diet, consists of a of a in the alternation of Protein and pure Protein days. In this time, the basic weight loss drops. Pierre Ducane the ratio of 1 BO and 1 SW hold recommends.

Menu Stripe for a week for the Phase

Day Meal Court
Monday BO Breakfast Ball of oat bran and a pie made of tuna
Lunch Can cut, cottage cheese
Lunch Schnitzel of Turkey, salad with Dressing from yogurt
Afternoon snack Tuna in own juice, cucumber
Dinner Stuffed zucchini
Tuesday SW Breakfast Casserole with cottage cheese and chicken ham
Lunch A Piece Of Meatloaf
Lunch Chicken soup with oatmeal bran
Afternoon snack Rolls of ham and cottage cheese
Dinner Aspic of white fish
Wednesday BO Breakfast Fried eggs, a slice of smoked salmon and cut Can
Lunch Roll with cucumber, cream cheese and shrimp
Lunch Veal roast
Afternoon snack Rolls of ham, cheese and
Dinner Stuffed Peppers
Thursday s / w Breakfast Omelette with tuna
Lunch Yogurt
Lunch Fish soup
Afternoon snack Cheese Jellies
Dinner Turkey, braised in iogurte
Friday BO Breakfast Chicken Muffins, fresh cucumber
Lunch Cookies made from oat bran
Lunch Beef stew, stew Can
Afternoon snack Rolls of lettuce with cottage cheese
Dinner Aspic Of Chicken
Saturday s / w Breakfast Rolls from postoni ham with a mild curd cheese and herbs
Lunch Curd Casserole
Lunch Okroshka on Kefir without the addition of Can
Afternoon snack Yogurt
Dinner Baked Dorada
Sunday BO Breakfast Ball made of oat bran with homemade hepatic pate
Lunch Muffins made from cottage cheese, corn starch, and smoked chicken
Lunch Beetroot in yogurt
Afternoon snack Sticks of celery with a Sauce based on yogurt
Dinner Chicken Nuggets breaded from oat bran, cucumbers, lettuce and tomatoes

Recipes for Phase Stripe

Okroshka on Kefir

  • 0.5 liters of low-fat Kefir;
  • 0.5 Cup Of Mineral Water;
  • 2 Pieces Of Chicken / Turkey / Ham;
  • 1 fresh cucumber;
  • 2 hard-boiled eggs;
  • 4 radishes;
  • 1 teaspoon vinegar;
  • Parsley;
  • black pepper;
  • Salt.

Radish to grate. Chicken ham, cucumber, egg and herbs in cubes. Chop up the parsley. Ingredients folded into a suitable container, pour the yogurt, mixed with mineral water. Add seasoning, the Paprika and vinegar, season with salt.

Chicken soup with oatmeal bran

  • 1 Liter Of Water;
  • 400 G Of Chicken Fillet;
  • 1 egg;
  • 1.5 Tablespoons Of Oat Bran;
  • 1 small onion;
  • on a small bunch of leeks and Dill, cutting;
  • Salt.

Cooking chicken fillet in 20 minutes. Get the meat, cut into small cubes and place back into the broth. Finely chop the green onions, pour into the pan with the broth. Salts. Pour in boiling a raw egg broth. Cook 5 minutes, add the oat bran, and the chopped Dill. Remove the supperior reliability from the fire.

Fish soup

  • 1 Liter Of Water;
  • 2 cans of tuna in its own juice;
  • a small bunch of Dill;
  • Salt and Bay leaf.

Boil the water, add salt. You can open cans with tuna fish, mash the fish with a fork. Chop the onion. Onions in boiling water Bay leaf. Cook 3 minutes, then lay fish mashed. Cook for 5 minutes, at the end add the finely chopped Dill.

Chicken skewers, marinated in yogurt

  • 500 G Chicken Breast Fillets;
  • 250 G yogurt with zero calories;
  • 1 TSP Paprika;
  • 1 TSP grated ginger root;
  • 1 clove of garlic;
  • Red pepper on the tip of a knife;
  • Salt to taste.

Cut the chicken fillets into pieces of equal size. Poultry will marinate in a mixture of yoghurt, salt and spices. After 3 hours, the meat is strung on wooden skewers. Cook on the Grill or in the oven until soft.

Baked Chicken Thighs

  • half a pack of low-fat cottage cheese;
  • 3 Chicks of the thighs (you can also the lower leg);
  • 1 medium-sized onion;
  • 50 G Of Parsley;
  • ½ Bunch of chives
  • Salt;
  • black pepper.

Thighs with skin removed. Onions and spring onions, the parsley finely crumble. Mix with cottage cheese, salt and pepper. On the prepared, the legs to deep cuts. Fill in the sections of the quark filling, the remains of the mixture fireplace mantel with thighs and wrap them in aluminum foil. You implement the dish in the oven C and bake for 45 minutes, heated to 200 °.

Aspic Of Chicken

  • 3 Liters Of Water;
  • 1 medium-sized chicken;
  • 30 G Of Gelatin;
  • 2 eggs;
  • 1 head of onions;
  • 2 Bay leaves;
  • 2 cloves of garlic;
  • Allspice;
  • Salt.

Remove the skin with the chicken. Pour water and cook on a low heat. You remove the foam. Add in the broth, purified onion, garlic, salt and pepper. Cook for one hour, then add the Bay leaf, let boil for 5 minutes and turn off the Gas. The chicken let it cool. Separate use of the meat from the bone and cut into small pieces. Gelatin to dissolve in 2 cups of cold water. After swelling, heat in a Bain-Marie and leave to cool. You cook the eggs. Clean, cut in halves and place them in a container, from the top decomposing chicken meat. 1.5 liters of broth drain, mix with the prepared Gelatine. Broth heat, without boiling, and pour over the chicken. You implement the container with the bowl in the refrigerator until complete solidification.

The Phase of "consolidation": the fastening of the received results

If the ideal weight is reached, be back a great temptation to rest on its laurels and eating habits back to me. But it is not yet time to relax. The results obtained is secure is necessary to to prevent a Rollback to the original mass of the body.

During the third Phase of the diet the diet after a carbohydrate-and fat-containing foods are added. This means that in addition to protein, and Can in the menu on the fruits appear, and berries the size of a serving (except bananas, cherries and grapes).

You can also eat pork, 2 slices of bran or crusty bread, and 40 grams of cheese per day. In addition, in this Phase, dukanova allows, treat yourself to 1 portion of starchy foods and 1 in the week, a festive meal in the first half of the "consolidation". And 2 servings of starchy foods and 2 solid meals per week in the second half of this Phase.

As starchy foods, you can eat pasta, cereals, lentils, potatoes. In order not to donate back to the Position required, the chance of winning 1 pure Protein day per week.

Menu for a week for the Phase of "consolidation"

Day Meal Court
Monday Breakfast Oatmeal with bran, fat-free milk
Lunch Sandwich of grain bread and cheese
Lunch Okroshka on Kefir
Afternoon snack Apple
Dinner Fish cakes and salad of fresh Can
Tuesday Breakfast Homemade sausages and porridge made of oat bran
Lunch Orange
Lunch Fish soup
Afternoon snack Yogurt
Dinner Chicken Skewers, Grilled Can
Wednesday Breakfast Curd Casserole
Lunch Grapefruit
Lunch Braised beef with ginger
Afternoon snack Cottage cheese
Dinner Warm salad with chicken and green beans
Thursday s / w Breakfast Omelet in the package
Lunch Rolls of ham and cottage cheese
Lunch Chicken soup with oatmeal bran
Afternoon snack Cheese jelly with cocoa
Dinner Baked Cod
Friday Breakfast Pancakes from oat bran, cottage cheese with sweetener
Lunch Chicken Muffins, Can cut
Lunch Mushroom soup
Afternoon snack Bulb
Dinner Festive Meal
Saturday Breakfast Scrambled eggs, salmon, mild-salted, bread branny
Lunch Quark Muffins with ham
Lunch Supperior reliability-cream of cauliflower
Afternoon snack Berry Jelly
Dinner Roast pork, bread made of oat bran
Sunday Breakfast Cheese cake
Lunch A Cup of fresh berries
Lunch Borscht
Afternoon snack Protein Shake
Dinner Chicken with Curry Sauce, fresh Can

The fourth stage ─ the final stabilization of the weight

Most of the a a, who have tried at least one diet, faced with the fact that after the abolition of restrictions on re-gaining weight. Protocol Dr. Ducane diet helps, the whole life to the conservation of the slender figure. To do this, you have to forego the Elevator, or walk briskly for at least 20 minutes per day. And also one day a week pure Protein diet. A Protein to neutralize day per week, all eating disorders and protect against weight gain. In addition, in the course of a lifetime consume 3 tablespoons of oat bran per day should be. This habit helps not to eat too much and improve the health condition.

Pros and cons of the Dukan diet

This System of power supply can be used as one of the best High-Protein diets. The advantages of the use of the use of the Dukan diet:

  • it is not necessary to count calories and weigh portions;
  • interferes with Hunger, approved products, there is enough until the feeling of satiety;
  • obesity is stable and durable;
  • not fat-free body mass lost.

But there are also negative moments, it is:

  • Natural meat and fish products are quite expensive;
  • a lot of time for the preparation of the dishes;
  • during the Dukan diet increase in load on the kidneys, can occur shortness of breath, a feeling of dryness in the mouth, weakness, smell from the body, frequent constipation.

Contraindications

Dukan diet fits many, but not all. Contra-indications power supply for this System are:

  • young and old;
  • Pregnancy and breast-feeding;
  • Pathology of the kidneys;
  • Diseases of the gastro-intestinal tract;
  • Diseases of the nervous system.

In order to minimize the side effects of the diet, it is recommended that a suitable Vitamin and mineral complex.

Dukan diet ─ is not just a Power System, and a detailed Plan for weight loss, so that for a limited specific time-frame time frame to see the cherished numbers on the scale and keep the perfect shape in the course of your life.