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 figure. Many stars have chosen this particular diet. This is a whole nutrition system developed by French author Pierre Dukan, an experienced nutritionist who claims to be effective and consistent in losing weight, while many solid diets are simply useless.

According to Ducan, weight will return over time, as the body is able to accumulate fat as in reserve. As a result, there are still more fat cells, they start to grow only revengefully 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 consume subcutaneous fat as the replenishment of carbohydrates and fats from the outside stops. The diet should consist exclusively of protein food, boiled food, boiled with the addition of spices to speed up metabolism. In addition, 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 the extra pounds, to reduce the caloric content of the diet during the course. The results obtained need to be constantly reinforced, although there are no product restrictions. This should not be a mono diet, as the body can break down quickly.

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. Excess food, of course, should not be. But you should forget about banned products. Be careful with those who have limitations.

Temptation can only lead to opposite results. It is necessary to include bran in the diet, adding them to various recipes. They are excellent helpers for weight loss, ensuring that the body gets full quickly by absorbing water quickly. You should eat less glucose.

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

The diet should be rich in protein and, in Dukan's opinion, with a strict enough diet to be effective.

The essence of the Dukan diet

Gradual reduction of 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, cooked, baked form.

In the first stage of the attack, you need 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 cope with such a diet.

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

Stages of the diet

1. Phase of attack- this is the beginning of the removal of the first kg, the restructuring of the body in a new regime. The duration depends directly on the extra pounds. The first stage can be extended by as much as you need to lose kg, d. m. th. approximately 0. 8-1 kg per day will be removed. In this case, the food should be just protein with the use of thick bran grinding to quickly saturate the stomach and burn the names of the fat mass without destroying the muscles. Include in the diet you need low-fat, oat bran clusters. At the same time, do a jog every day, do aerobics.
2. Alternative phase,when metabolism begins to take effect. The duration of the phase is up to 160 days alternating protein and vegetable diet with a wide variety of products: legumes, carrots, beets, spinach, cabbage, squash, peas, corn, potatoes. You should eat in moderation, but allow feelings of hunger. Muscle tissue processing can start instead of burning fat. The portion of bran at this stage can be increased to 2-3 tablespoons. l
3. Anchoring phasequite short, in contrast to the attack, it is intended to preserve the results obtained. At this stage, you can lose up to 30 kg in 10 days including chicken, beef, fish, low-fat dairy products, offal, herd cubes in the diet. The main thing is to speed up 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 gymnastics classes. Food should help in the saturation and rapid breakdown of fats.
4. Stabilization phase,when usually the body is already adjusted and returns to normal. There is a habit for a new diet and 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 you to adhere to such a diet constantly, alternating phase 4 with phase 2 with the addition of fruits, berries, cheese (30% fat), starchy foods andsmall amounts of sweets to the diet. The intake of bran can be increased to 2. 5 tablespoons. l per day, do not forget physical activity, aerobics for 30 minutes. This stage must be observed constantly, and there are virtually no restrictions on food. Although some rules must be followed.

Permitted and prohibited products

Each stage of the diet has its own forbidden and allowed foods:

1. When attacking, you can eat pork, beef, turkey, rabbit, poultry, beef, beef, bacon, lean seafood, fish without tomatoes, fermented baked milk, yogurt, kefir, tofu cheese. The main thing is that the food is exclusively protein. It is forbidden to consume alcohol, foods that contain carbohydrates and fats, ketchup, sugar. You can add a little spices and seasonings, do not forget to take bran, add them to dishes. Drink 2 liters of clean juice a day.
2. In the alternation phase, salting of dishes, addition of spices, seasonings, ketchup, mustard (not more than 1 tablespoon. L) is allowed. Drink 2 liters of water, take bran, growing to 2-3 tablespoons. spoonFood should be boiled, baked, nothing can be fried. It is forbidden to take fructose, sugar, alcohol. Only drinking dry wine (a glass) is permissible.
3. In the consolidation phase, it is allowed to take fruits, pork, lamb, bacon, whole grain bread, potatoes, lentils, legumes, pasta, unsweetened beverages, dry wine. You can arrange for yourself occasionally and on average a belly party. Sweeteners are banned. It is a good idea to arrange 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 a rough menu for a week:

• Monday - oat bran with addition to porridge, beef, baked seafood.
• Tuesday - egg omelette, green tea, chicken in sauce, fish soup.
• Wednesday-low-fat cheese slices, hibiscus green tea, mustard sauce soup, boiled eggs, meat chips.
• On Thursday - low-fat yogurt, sliced bacon, roasted chicken with spices, beef steak, herb, garlic.
• Friday - crab sticks, scrambled eggs, sprinkled bacon, grilled turkey. The main thing is not to pour too much vegetable oil.
• Saturday-soft-boiled eggs, low-fat cheese, grilled seafood, chicken soup.
• On Sunday - pancakes with oat bran, steamed fish with spices, chicken meatballs.

In the final stage of stabilization, you can take all these products as a basis and create a menu yourself, not forgetting the days of fasting. Eat only protein foods, and there are virtually no restrictions on foods. Although harmful products should be completely abandoned. Otherwise, the choice is huge.

This is a sample menu and meals 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 to diet, the main thing is to limit carbohydrates and fats in foods, which can lead to constipation

Recipe

There are many variants of Dukan recipes with a small amount of carbohydrates. These are soups, salads, omelets, potatoes, delicious sweet marshmallows, cutlets. You can not limit yourself to diet. The main thing is to limit carbohydrates and fats in foods, which can lead to constipation. Food should be purchased in advance so that suddenly there is no hunger and change recipes throughout the week.

And here are some fairly simple recipes, for example:

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

Casserole casserole: low-fat cottage cheese, 1 egg, milk, sweetener, a little vanilla. Rub the cottage cheese with the yolks, beat the whites separately, add the rest of the ingredients, carefully place 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, vanilla, cinnamon, sweetener. Combine the ingredients, fry the cheeses in a pan on both sides.

Dukan soup, excellent recipe for the attack phase, a kind of decoction. The unusual thing is that it is cooked in a lean soup with the addition of eggs and herbs.

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

Chebureks Shop: 250 g onion, chicken egg, salt and pepper. To mix everything. Make a dough, form pastas and fry on 2 sides.

Coffee cake: oat bran (2 tablespoons L. ), Cottage cheese (100 g), 3 eggs, Coffee (1 tablespoon), Soda 0. 5 tablespoons. Dissolve the coffee in warm water, mix all the ingredients and pour into the coated tins. Bake muffins in the microwave, but do not dry them too much, so that 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 stick to the diet plan and make it partial in order to speed up your 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 partial, 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 stock. 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 should reduce physical activity. Excess pounds will gradually go away, stretch marks and cellulite will disappear, the skin will tighten.

There is no need to torment yourself with heavy diets. In Dukan you can eat delicious and healthy products. But you still have to give up sweets, chips, fast food. Eating protein well covers the body's calorie needs.

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

The 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 people 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 foods from a range of natural products at an affordable price.

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

Disadvantages include:

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

reviews

• First review: "I liked the diet, this information about it is important today. I want to continue to stick to it further, I hope for good results. "
• Second review: "In the beginning, constipation bothered me for a long time, I had to drink laxatives. Fruits should not be taken, otherwise the allergy will appear on the face. I advise you to drink more mineral water. There was no side"Effects on 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 pass the initial stage without any problems and of course I try not to forget the physical exercise, to walk more. I managed to lose"0. 8 kg per week. Let's see what happens next. "
• Fourth review: "I have been looking for such a diet for a long time, I was introduced to the first stage of the attack, I tried it. There are no weaknesses. I do not stop here. "
• 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 andto get rid of fat ".
• Sixth review: "The main thing is to adjust to a positive result with the Ducan diet, to study all the stages and foods allowed. Avoid hunger, you can eat a snack between meals. There are no hard limits, and this i"It pleases women. Many celebrities use it and are happy. Just look at their skin and color. You inadvertently start to believe that diet really works. "