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 French author Pierre Dukan, an experienced nutritionist who claims to be effective and sustainable in weight loss, when many rigid diets are simply unnecessary.

According to Ducan, the weight will come back over time, since the body is able to accumulate fat as if it were in reserve. As a result, there are even more fat cells, they only begin to grow in revenge and exponentially.

Principle of operation

So the main point is the fight against obesity. The main thing, according to nutritionist Ducan, is to force the body to consume subcutaneous fat after stopping the replenishment of carbohydrates and fat from the outside. The diet should consist exclusively of protein foods, stewed, boiled with the addition of spices to speed up the metabolism. Also, be sure to 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 against extra pounds, reduce the calorie content of the diet during the course. The results obtained must be constantly reinforced, although there are no restrictions in the products. It shouldn't be a mono diet because 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 of choice. You can eat until you are full. Overeating, of course, shouldn't be. But we must forget the prohibited products, beware of those with restrictions.

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 weight loss aids, 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 results, visit the gym, walk 20-30 minutes a day, do gymnastics and exercises for pumping. the press with increased load.

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

The essence of the Dukan diet

The gradual decrease in carbohydrates in the diet will cause the body to start using up its fat stores. 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, and then gradually introduce them, drink more fluid at least 3 liters per day. The scheme is developed for 14 days, and only discipline will help a person to endure 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.

Diet phases

1. Attack phase- it is the beginning of the departure of the first kg, the restructuring of the body in a new regime. The duration directly depends on the extra pounds. The first stage can be prolonged as much as necessary to lose pounds, that is, about 0. 8-1 kg per day will disappear. In this case, the food should be protein only 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 low-fat bouillon cubes, oat bran. At the same time, jog every day, do aerobics.
2. Alternating phase,when the metabolism begins to take effect. The duration of the phase can be 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 should eat in moderation, but allow feelings of hunger. Treatment of muscle tissue can start instead of burning fat. The portion of bran in this phase can be increased to 2-3 tbsp. the.
3. Anchoring phaserather short, unlike the attack, it aims to keep 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, organ meats, 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 to take aerobics classes. . Food should help fill you up and break down fat quickly.
4. Stabilization phase,when generally 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 sudden increase in body fat. The duration of this phase is 10 days, although Dukan advises to constantly adhere to such a diet, alternate the 4th with the 2nd phase with the addition of fruits, berries, cheese (30% fat), starchy foods and small amounts of sweets on the diet. The consumption of bran can be increased to 2. 5 tbsp. l per day do not forget about physical activity, aerobics for 30 minutes. This phase must be observed at all times and there are hardly any restrictions on food. Even if certain rules must be respected.

Authorized and prohibited products

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

1. On the attack, you can eat lean pork, beef, turkey, rabbit, poultry, beef, veal, ham, lean seafood, fish without tomato, baked fermented milk. , yogurt, kefir, tofu. 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 to take bran, add them to the dishes. Drink 2 liters of clean fluid per day.
2. In the phase of alternation, it is allowed to salt the 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 not be boiled, baked, nothing can be fried. It is forbidden to take fructose, sugar, alcohol. Only dry wine (one glass) is allowed.
3. In the consolidation phase, the consumption of fruit, pork, lamb, bacon, wholemeal bread, potatoes, lentils, legumes, pasta, unsweetened drinks, dry wine is allowed. You can organize a belly feast occasionally and moderately. 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 sound, which satisfies the feeling of hunger.

So, an approximate menu for a week:

• Monday - oat bran added to 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.
• Thursday - low fat yogurt, sliced ham, spiced baked chicken, 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.
• Saturdays - boiled eggs, low fat cheese, grilled seafood, chicken soup.
• Sunday - oat bran pancakes, spiced steamed fish, chicken balls.

At the last stage of stabilization, you can take all these products as a basis and make a menu yourself, not forgetting the fasting days. Only take protein foods and there are hardly any restrictions on foods. Although harmful products should be completely abandoned. Otherwise, the choice is enormous.

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 the diet, the main thing is to limit carbohydrates and fats in food, which can lead to constipation

Receipts

There are many variations of Dukan recipes with a small amount of carbohydrates. These are soups, salads, omelets, pies, delicious sweet marshmallows, chops. You cannot limit yourself to food. The main thing is to limit carbohydrates and fats in food, which can lead to constipation. Food should be purchased in advance so that you don't suddenly feel hungry and recipes vary throughout the week.

And here are some pretty simple recipes, for example:

Oat bran tortillas: 3 tbsp. bran, 2 tbsp. l kefir, 3 tbsp. l cottage cheese, egg white, pepper. Pour the bran with the kefir and let it swell for 2-3 hours. Make a paste 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 whites separately, add the rest of the ingredients, gently put in the oven and bake.

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

Ducan soup, excellent recipe for the attack phase, a kind of stew. What is unusual 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 the soda last, mix. Grease a pan with oil, fry.

Chebureks Dukan: 250 g of onion, chicken egg, salt and pepper. To mix everything up. Make a dough, shape the pâtés and fry them 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 lukewarm water, mix all the ingredients and pour into the lined molds. Microwave the muffins, but do not over-dry, so that the batter 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 and make it fractionated in order to speed up the metabolism. With the intake of fluids 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 divided, 5 to 6 meals per day.

Skipping food is undesirable for the body. This will serve as a signal to replenish a stock of products in reserve. Remember to drink clean water.

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

No need to worry about heavy diets. On Dukan you can eat tasty and healthy products. But you still have to give up sweets, crisps, fast food. Protein foods cover the body's caloric needs well.

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

Advantages and disadvantages of the diet

With good adherence to the Ducan diet, the effectiveness will already be noticeable from the first week. This is a good motive for many who want to lose weight with the ability to eat protein foods without restrictions. It is not necessary to count calories every day, and you can cook many delicious dishes from a variety of natural products at an affordable price.

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

The disadvantages include:

• Strict compliance with all the rules and recommendations prescribed by Ducan, failing which the expected results cannot be expected.
• Supplementary intake of vitamins to avoid hair and nail problems, as fruits are prohibited in the early stages of the diet, as well as alcohol in all its forms. Only dry wine in small quantities is acceptable.
• You should also quit smoking.

Comments

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