Dyukan dietary attack: a menu for a week, a list of allowed products and recipes

For several decades, Ducan's diet was one of the most popular in the world.It all started with the fact that in the mid -70s, the French doctor Pierre Dukan diagnosed the next patient who came from him.At that time, this disease was treated with the use of low calorie products in very modest quantities.Ducan has decided to develop a fundamentally different system of power that not only would have helped people to get rid of excess weight without a constant feeling of hunger, but in the future to maintain a good figure without effort.

Pierre Ducan has worked on his system for several decades, constantly improving it.In 2000, he published the book "I I do not listen to losing weight", which immediately became a bestseller, was translated into dozens of languages and published in forty countries.Ducan's diet is often called ketogenic diet.Its principle is that carbohydrates are excluded from the diet, so the human body is forced to spend accumulated fats of fats, extracting energy from them.However, first of all, the glycogen reserves from the liver begins and only then does the process of release of ketonic bodies begin then, has a ketosis show the adaptive reaction of the body formed during evolution.

Ducan's diet is safe and effective only for people with a healthy pancreas.

Ducan diet phase

The ketogenic diet consists of four phases (sometimes instead of the word "stadium" of the diet use the word "phase").The first two are intended to reduce body weight due to fat combustion and the latter - to stabilize weight and maintain the result.

Phase no.1. Attack

At this stage, the first results of weight loss are obtained.More than seventy types of products with protein help to launch the process.

Phase number 2. Alternation.

28 vegetables are added to meat products and the diet is now based on the alternation of the days of protein and protein.

Phase no.3. Fixing.

The stage is aimed at stabilizing weight.Products with a high energy value are gradually added to the diet.Avoid the effect when the discarded kilograms return and bring "friends" with them, the days of proteins help.

Phase no.4. Stabilization.

This phase of people who want to save a slender figure earned by Dukan's diet should stretch throughout his life.Implies compliance with only three simple rules:

• The use of three tablespoons of oat bran every day.
• At least twenty minutes of walks and refusal to use lifts.
• The need to organize protein days once a week.

The basic principles of the diet

A decrease in the number of calories to a good result will never bring!- So the author of the diet himself said repeatedly.He explained his point of view from the fact that as soon as a person returns to normal nutrition, the weight returns again.That's why Ducan developed a diet when the body burns for the first time the excess adipose tissue and therefore completely ceases to accumulate it.

Hunger does not threaten you.In particular, those who have managed to experiment with tiny portions on other diets likes this principle.Pierre Ducan prohibits the limitation of the number of products.

The choice is enormous.Even the most sophisticated gourmet will find in the list of allowed products what is perfect for him.If you decide to try this diet, then there should always be a table of what you can eat.These are one hundred products, of which 72 belong to the category of proteins and 28 - plant.And which of them to choose and how often they are, you decide.

Total stripping.Before starting a diet, it is recommended to get rid of all the products that are not included in the list of those allowed.Remove the sugar, sandwiches and desserts outside the sight, throw cereals and pasta, clean the refrigerator of harmful mayonnaise, ketchup and sauces, forget the cheese and the sausages, from which there is no benefit.If the prohibits do not come across the eyes and from this they are so desired, "goodies", then sitting on this diet will be much easier.

Crusca is required.It is unlikely that there is a person who will eat with pleasure.But, unfortunately, you cannot do without this product.The oat bran should be on the menu every day, because they:

• It helps to feel the feeling of satiety faster;
• Clean the intestine of toxins;
• It helps to remove the remains of food.

Movement is life!Don't worry, you don't have to sweat in the gym for hours on Ducan's diet, tortured with swimming swimming along the swimming pool path or throwing your foot behind the ear in yoga.Physical activity in the method described to losing weight is very, very moderate, but mandatory.The daily walks of 20 minutes will speed up the metabolism, make fat faster, will keep the muscles in good shape.If you think this time it is not enough for you, you can gradually increase the duration.It is important that physical activity brings joy.During the third phase of the diet, it is possible to add morning exercises or a slight series of exercises for the most "problematic" areas of the body.

Vitamins are necessary.To reduce stress from the change of the diet and a little body support, it is necessary to regularly take vitamins.Since in the attack phase, vegetables and fruits are completely excluded, it is time to start drinking a multivitamin complex, but strictly observing the dosage indicated on the package.

The advantages and disadvantages of the Dukan diet

Cracking:

Dukan's diet is contraindicated in people with gastritis, ulcer and other stomach diseases.

• At the beginning of the diet, people usually feel a breakdown.Fatigue is not a reaction of the body to a poor diet and greater physical activity, since all this is not foreseen by the diet.The apathy and reluctance rise once again from the sofa: the psychological manifestations of purely physiological processes: the number of ketone bodies has increased in the body, the number of vitamins has decreased.
• If you don't like cooking, then a limited number of products and an almost complete absence of additives will make you think about the need for a diet, or perhaps it also makes you remove from it.
• The choice of products authorized for people with allergies or individual intolerance can become a problem, so before starting a diet it is better to consult a doctor.
• If you are a delicious, the decision to abandon these favorite desserts can lead you to depression.But this is nothing more than a brain makeup.It is important to configure you on the fact that the desserts are abandoned and after reaching your perfect weight sometimes it can still pamper you with a small amount of ice cream or chocolate.

Advantages:

• Choose yourself your favorite products from the list of useful ones, decide when and in what quantity they are.
• Ducan's diet is always a guaranteed result if it is possible to adhere to all rules and requirements and exclude faults.
• Quick and solid results in the first "striker" phase.
• The diet is easy to observe both at home and at work.Also an abundant buffet in the resort please with a considerable number of allowed dishes.

Attachment phase: menu for a week

The most difficult in the physiological and psychological sense is the first stage of the diet: the stadium of the attack, the duration of which is no more than ten days, if there is a large amount of excess weight and no more than five days for those who need to lose only a few kilograms.

Profitable products:

• meat (beef, knight, rabbit);
• offal (language, heart, liver, kidneys);
• fish (boiled, stewed, smoked and canned fish without oil);
• seafood (without limiting species);
• ham (with a fat content no more than 4 percent);
• leather -free poultry meat (exception - goose and duck);
• Eggs (proteins can be eaten without restrictions, yolks - only in small quantities, especially if the high level of cholesterol in the blood);
• Lattiero -Caseari products (low -fat cottage, milk, yogurt without pieces of fruit, kefir, fermented oven milk);
• Oats for a quantity of and half tablespoons (they can be added to the yogurt or to their cooked cakes);
• at least 1.5 liters of clean water every day;
• tea, coffee (natural, soluble, coffee drinks from chicory), herbal decoctions, carbonated water of the dispute category;
• spices and condiments (salt in moderate quantities, tomato paste, onions, garlic, basil, coriander, dill, parsley).

If you don't want to find some new dishes and look for recipes, use the chapter menu below for a week.

Monday

• Breakfast: Omlet of three eggs with the addition of milk.
• Lunch: chicken soup puree, mint tea with an oat bran cake.
• Snack: Kefir, lemon cake.
• Dinner: cooked in the mackerel of the oven, kefir.

Tuesday

• Breakfast: milk porridge made of oat bran, cup of coffee.
• Lunch: beaten beef, tea with chamomile.
• Snack: boiled seafood.
• Dinner: cooked in the turkey oven, yogurt.

Wednesday

• Breakfast: hard -boiled eggs with vegetables, cup of coffee.
• Lunch: steam chicken cutlets, bran curses, green tea.
• Snack: Cheesecakes prepared in the oven.
• Dinner: a roll from an omelette in which red fish is enveloped.

Thursday

• Breakfast: a sandwich (a cut of bran + ham), a coffee drink.
• Lunch: ears, hard -boiled eggs with onions, ginger tea.
• Snack: mounted with a sugar substitute, poured with lemon juice.
• Dinner: fish cooked in the sleeve, a decoction of pink fruit.

Friday

• Breakfast: meat chips, black tea.
• Lunch: cooked in plastic wrap, green tea.
• Snack: Crusca pancake, kefir.
• Dinner: fish salad, mint tea.

Saturday

• Breakfast: eggs with meat or ham, cup of coffee.
• Lunch: beef steak, black tea with lemon.
• Snack: oatmeal cake, flavored yogurt.
• Dinner: omelette with onions and seafood, green tea.

Sunday

• Breakfast: hard -boiled eggs with vegetables and garlic, cup of coffee.
• Lunch: chicken breast moist in tomato paste, tea with chamomile.
• Snack: Porridge of oat bran with the addition of vanillin.
• Dinner: assorted fish, kefir.

Recipes for cooking for an attack phase

Perfumed mackerel cooked in the oven

You will have to prepare this dish:

• Mackerel Carcass;
• lemon;
• Verdi (parsley, dill, coriander);
• salt;
• black pepper;
• Lamin for cooking.

Wash the mackerel under a flow of water, separate the head, clean the interior carcass, rinse once again under the tap, put on a paper napkin to remove excess water.After a few minutes, the abdomen of the fish begins with the vegetables, sprinkle inside and outside with lemon juice.Add salt and pepper to taste.Wrap the mackerel in a sheet so that there are no cracks from which the juice can flow.Put the product in the preheated oven at 180 degrees and prepared for 20-25 minutes.

A simple recipe for Cheesecakes

Necessary ingredients:

• 1 pack of cottage with low fat;
• 1 chicken egg;
• 4 tablespoons of water;
• 2 tablespoons of flax seeds;
• 2 tablespoons of corn starch;
• Sacrone;
• vanillin;
• A pinch of salt.

Using a blender or coffee grinder, cut the flax seeds to obtain flour.Mix all the ingredients.From the resulting homogeneous mass, form cheesecakes.Put them in cooking molds or on a sheet on a pan.Pre -form the molds or a sheet with a small amount of vegetable oil.Put in the oven for 20 minutes at a temperature of 190 degrees.The hot cheesecakes with yogurt or acidic cream with low fat are particularly delicious.