The diet developed by French nutritionist Pierre Dukan is very popular in France today.Dukan's diet is very simple, although strict, and exactly all the rules are implemented, but it is very effective.Those who try to reduce excess weight by 10 kg or even more are advised.
The Dukan diet falls into the category of a low-carb diet that allows you to lose weight quickly without being restricted by the amount of food.At the same time, the high content of protein in the diet provides the body with the necessary energy, and weight loss is due to fat deposition rather than muscle tissue.
In addition, the Ducan system helps maintain the impact of the entire life.
Advantages of Dukan Diet
Unlimited food; the time of day and the number of meals is no different; the basis of diet is natural products, which makes it safe.Dukan’s diet is effective even if your body has developed a lasting “immunity” to different ways of losing weight.High power due to rapid loss of kilograms: 3-5 kg per week can leave; diet is suitable for those who like to eat delicious and remember in the kitchen.You can watch it everywhere: at home, at office, travel, in a cafe.
Disadvantages of Dukan's diet
In the early stages, fatigue, fatigue may occur - this is the effect of ketone bodies suppressing appetite, and the ketone bodies that the ducan diet stimulates its production; the menu contains insufficient vitamins and microelements, so in the diet, it is necessary to compensate for vitamin mineral complexes.To make up for the lack of fat in the diet, it is necessary to use a small amount of vegetable fat when cooking.Those who don’t like cooking, Dukan’s diet will quickly get bored.
The stage of Dukan diet
Dukan's diet consists of 4 stages: "attack" (start), "cruising" (alternate), fixed, and stable.The deadline for following these phases depends on how many kilograms of weight you want to lose.
Each stage of the diet has its own characteristics, but there are many general rules: 1.5-2 liters of pure non-carbohydrated water must be drunk every day; oat bran is available every day (at different stages, quantity changes); the diet must be combined with light physical education and walking in the air (at least 20 minutes in the first stage, at least 30 minutes - each subsequent stage).
Phase 1: Attack (start)
The first stage menu is protein (protein nutrition, pp).At this stage, the task of diet is to emit the division of adipose tissue in the body.This process can be accompanied by discomfort, dry mouth, and some smell in the mouth.This "side effect" indicates that the diet is starting to work.
The weight loss in the initial stage can be 2-6 kg.The duration of the initiation phase depends on the existing excess weight at the start of the diet: additional kg-3-5 days; additional 20-30 kg-5-7 days; additional 30 kg or 5-10 days.Observing the "attack" phase is unacceptable for more than 10 days.
Sugar (but can be used in the first stage), most meats (duck, goose, rabbit, beef, pork, pork, lamb, veal, little lamb) are excluded.
Allowed products (you can use them alone and can be mixed): skinless chicken and turkey turret (boiled); lean ham; calf liver, kidney, tongue; any fish (boiled, steamed, grill); seafood; eggs; low-fat dairy products without sugar and fruit, no more than 800 grams.every day.
Allow drinks, coffee, herbs and traditional teas as well as dietary bets.Allow to add vinegar, seasoning and spices, garlic and onions to a small amount of salt.You can have a little pickled cucumber, lemon (but don't add it to your drink).You can use mustard in moderation.
You will need to eat 1.5 more tables every day.Spoon of oat bran.At all stages of the Dukan diet, meeting this condition is important for normal functioning of the intestinal tract and the normal function of removing fat from the body.
Phase 2: "Cruise" (Alternating)
Add vegetables (raw, baked or boiled, any quantity anytime, anywhere) to the products allowed in the beginning stage.However, in order to achieve results, it is important to observe the correct product alternation.
The duration of this phase depends on how quickly you reach the weight you need.The alternation of protein and vegetable menus depends on the number of kilograms emitted: less than 10 kg: protein (PP) - protein + vegetable (PL) 1 day after 3/3, 5/5 (the selected alternation can be changed at any time); more than 10 kg: 5/5 days.
Vegetables allowed: cucumber; tomatoes and radish; asparagus; spinach; patch beans; cabbage; eggplant; celery; zucchini; sweet pepper; beet; carrot.You can't eat beets and carrots at every meal, you need to eat a variety of vegetables.Mushrooms can be added to vegetables.
You need to add 2 tables to the menu every day.Spoon of oat bran.
Do not use starchy products: potatoes, rice, corn and other cereals, peas, beans, lentils, avocados.
The second stage menu of Dukan Diet can be made by adding spices (including acute pepper and Ajjiki), garlic, pickled cucumber, tomato sauce (1 tablespoon), gelatin, starch (1 tablespoon), low-fat cheese, no more than 6% fat (30 g, low-fat cream (1 teaspoon), low-cocoa cocoa (1 teaspoon, tofu, surimi (crab bars, no more than 8 PCs per day).
However, these additives can only consume two products per day.Fish at this stage can be replaced with natural fish greenhouses without adding oil.When cooking soy sauce, you can use sugar - instead.
Phase 3: Merger
The third phase of the task is to return to the previous diet without returning lost kilograms.The duration of the fixed phase depends on the weight dietary decline during the diet: Loss per kg - fixed for 10 days.
For the daily menu, all products in the fixed phase, first and second phases are suitable; fruit, except cherries, grapes and bananas (part of each day); 2 slices of bread; 40 gr.Ripe cheese; 2 times a week - starch - with pasta, potatoes, beans, rice).
In the daily menu, it is necessary to add 2.5 tables per day.Spoon of oat bran.Additionally, twice a week in the third phase of Dukan diet, you can turn 1 meal into a "feast" and can afford everything you want.
Please remember that these two days cannot be arranged continuously!1 day a week (the best Thursday) should be protein (PP).
Stage 4: Stability
The menu at this stage may include everything you want.Its goal is to stabilize the weight achieved.It is important to observe 2 rules: Eat 3 tables a day.Tablespoon of oat bran; maintain a pure protein diet (PP) 1 day a week.The final stage of the Dukan diet does not mean other exceptions or restrictions.The duration of compliance is the rest of your life.
Desserts in 350 books on Dukan Diet
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1-2 bags of hairless sweetener, 10 proteins, parchment paper, 1 teaspoon lemon juice.
Beat the squirrel into a continuous foam with lemon juice and add sweetener.Bake at 200 degrees from a candy bag or spoon on a portion of the meringue on a baking sheet.Certain types of sweeteners can be burned at such temperatures and if this happens, the oven is heated at no more than 180 degrees.
Chocolate Cake
For "test" - 2 tablespoons oat bran, small cocoa ("Russian" or "gold label" or any other type of sugar), 200g cream cheese 0-2% fat, 4-5 protein, 1 protein is suitable.For cream - 1 pack of cheese, a bag of vanilla protein, hairless sweetener.For decoration - You can bake according to previous meringue recipes.
First, open the protein and add the cocoa, pour the bran there, and knead it into a dough.Gradually, we introduce cocoa, cheese, and egg yolk without stopping intervention.Some prefer to add sweeteners to the dough, such as stevia powder, while others spend sweet cream and "jewelry".Pour the "dough" into a circle and bake at about 180 degrees.Meanwhile, beat the cream cheese with sweetener and vanilla.The latter is almost unnecessary, otherwise the product may be bitter.Next, the cake should be cooled and cut into parts immediately and garnished with cheese cream and meringue, or cut in half, lowered with cream and garnish from above.These recipes are suitable for "attack".If you're on Merger or Cruise, you can arrange the pumpkin jam for a more fun flavor.
Pumpkin jam
1 kg pumpkin, cinnamon, cloves, double boiler, 1 lemon (juice).Make the pumpkin as small as possible and cook in a double pot.Grind with a blender, add lemon juice and spices, and grate cinnamon.
Ugly muffin
150g cheese, 2 tablespoons oat bran, 4 protein, 2 egg yolks, baking powder or bread flour.Grind the egg yolks with cheese, beat the protein, add the bran, and mix with the cheese.You can add a little salt or add those favorite spices.Finally - Add bread flour.
Bake at 150 degrees for about half an hour.If you want the baking to be not "OP", it's better not to turn on the oven in the process.
Vanilla ice cream
One cup of skim milk, 20 grams of regular monastery, 4 protein, 6 button slices, 1 bag of vanilla bag.Beat the squirrel with a solid foam and you can salt it slightly to avoid falling.
By the way, if you like the flavor of chocolate, you can add cocoa or cinnamon to them.Finally, a transcendent is added, and all the lumps and bubbles formed from it "breaks".Soak the gelatin in warm water, heat the milk, combine the gelatin and continue stirring, adding 3 ammo tablets there.Stir until the gelatin is completely dissolved, but remove from heat.Turn on the mixer again and carefully pour the milk and gelatin into the protein with thin streams.Previously, it had to be cooled to a slightly warm state so that the protein did not curl.Add vanilla and mix.If there is ice cream, let it sit for 15 minutes and then place it in the refrigerator according to the form, if there is no ice cream, just select more flat forms, such as Pyal, and freeze.Depending on the power of the freezer, it takes about 3-4 hours to the final stage.
Pancakes and pancakes in Dikan
Pumpkin Pancakes
150-200 g of pumpkin, 120 ml of milk, 2 tablespoons of dry degree milk (if not, any isolates of protein, except for fruit tastes, but then do not take the sweetener, it is already in the composition of isolations), 2-3 tablespoons of oat bra (some replace 1 spoon of bran with a spoon of corn starch), a little soda, some soda, a little soda, a little soda, a little soda, a little soda, a little soda, a little soda, a little soda with lemon juice, a little clove, 4-5 protein, 150 g cheese.
Cook the pumpkin in water or steam until tender, then knead with a fork or turn into mashed potatoes with a blender.Beat the squirrel, add the cheese, milk, beat again, pour in the bran, mix, add sweetness and powder, then beat the pumpkin puree, beat again, and finally we put the soda water at the end.The stove pancakes are best in special pancakes that can be lifted through the handle.Use minimal olive oil to lubricate the mold and cook over medium heat.Before cooking the pumpkin, cloves can be added to water or ground in mortar, mixed with cinnamon, and poured into the dough before baking.
Relice pancakes
2 zucchini, 1 red onion, 2 tablespoons of dried milk, a small amount of olive oil, any vegetable seasonings are mixed together, you only need salt, 1 egg, a pair of protein.
Beat the dried milk with the right three onions with eggs and mix.We placed the dough on a baking sheet covered with a tablespoon of parchment paper and bake at 180 degrees until cooked.Soak the pancakes at any stage of the diet in water with 2 tablespoons of oatmeal, add 1-2 eggs, beat and fry quickly in a hot pan or pancake.You can serve such pancakes with salmon, trout or regular cheese and have a little overriding amount of seasoning.
Cabbage pancakes
1 kg of cauliflower, 1 cup bran, 1 cup kefir, 3 eggs, a baking soda, 1 bulb, 2-3 tablespoons dried milk.
Cook the cabbage until tender, drain and chop the vegetables with a blender.Grind the bulb onto the grater, then attach it to the cabbage, pour the eggs with kefir, beat the eggs, mix bran, kefir, egg, cock puree, a little salt, and stay in a bowl for 10 minutes.Then add soda and dry milk, stir well, bake in a hot pan, pour 1-2 tablespoons in once.
You can bake pancakes in the oven, in which case the baking tray is not watered with oil, but is covered with parchment or baking paper.
Syrniki
1 teaspoon cocoa, 1 cup filler-free low-fat yogurt, powder surpasser, a pack of cheese, 4 protein, 1 protein, 1 egg, 2 tablespoons bran, vanilla.
From cheese, protein, eggs and oatmeal soaked in water, we make dough for cheesecakes, quickly fry it into baking trays in both sides, transfer to baking trays, cover with baking trays, bake with parchment paper, and prepare for about 10 minutes.Mix yogurt with cocoa and the transcendent to pair with the resulting sauce.