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Ducan Protein Diet: Product Table, Menu for Week, Recipes.

Ducan protein diet

There are many different diet systems that contribute to weight loss.In 2000, the French doctor Ducan published his book, in which he described his weight loss program in detail.The diet consists of several stages.For convenience, it is recommended that you print Ducan's diet with a menu for every day in the table and start weight loss.

The basis of the diet- almost complete exclusion of fatty foods, maximum replacement of carbohydrates with protein.

Basic rules

The Ducan system has a number of rules.

In order to get rid of extra pounds quickly, it is important to follow them strictly:

  1. No need to starve.Food destruction is the cause of crashes.
  2. During the diet, the prohibited products are excluded (it is better to remove them from the refrigerator and cabinets).
  3. Sharby is one of their main components of the diet.The product is included in all stages of the diet.Using it helps to eliminate toxins, improve the function of the digestive organs.
  4. Exercises, morning exercises, walks on foot for 20 minutes will help you quickly lose the hateful pounds, keep your body in good shape.

The author of the diet believes that the rules should be followed not only for weight loss, but also for strengthening health.

Allowed products

Allowed products

The list of authorized products is quite extensive and varied.It is important to take into account not only the product, but also the method of cooking the dishes from it.

Recommended products Cooking method
White and red meat with low fat, preferably chicken, veal, rabbit Suffocation, boiling, baking without any oil
Egg whites Cook eggs or in the form of an omelette
Fish, seafood, canned food or in tomato sauce Steam, extinguishing
Milk (fat content up to 1.5%), yogurt, yogurt (no fillers), fermented roasted milk, cottage cheese Liquid acidic products in pure form or with cereals
Green vegetables, melons, root crops In raw form, steam
Fruits of trees, shrubs Fresh, in compotes, baked
Estacles, white rice Porridge on water without salt
Whole grain bread, with bran Fresh
Mushrooms: dried foxes Soup

Such a large selection allows you to prepare a variety of dishes every day.

Prohibited products

The power system provides general restrictions and especially for each phase.

All stages are prohibited:

  • alcohol;
  • chips, fast food;
  • semi -registered products;
  • paste;
  • Fatty meat (lamb, ham);
  • Fried, smoked food.

Prohibited products depending on the power system:

  • "Attack":Goose, duck meat, canned fish in butter, green onions.
  • "Cruise":Potatoes, legumes, corn, cereals, avocado, mushrooms.
  • "Consolidation":Grapes, cherries, peaches, cherries, apricots, bananas, dried fruits.
  • "Stabilization":High lactose products, red fish.

In the last stage, it is allowed to eat glucomannan - Shiraki.

Ducan Diet: Menu for every day, the mass of the products

The approximate menu for the week is given below:

Days Breakfast Breakfast Dinner Dinner
I Bran, eggs, cottage cheese Kefir or ash Vegetable soup Cooked meat
II Omelet of protein, oat bran, herbs or green tea 2 cheesecake, chicory Veal chops, raw vegetables Roasted vegetables with fish, green tea
III Cottage cheese (fat content not more than 0.9%), yogurt without sugar 2 green apples Vegetarian borscht, boiled veal, bread with bran 3 boiled eggs, bran salads, herbal tea
IV Boiled chicken, bran Fruit, bran Turkey soup, whole grain bread Fish, vegetable salad
In Bran, cheese, compote Fruit Chicken cutlets (stewed), root crops salad Seafood
VI Omlet, Apple, Bran Cheese, bran Boiled potatoes with turkey Roasted beef, vegetables
VII Chisons, Fruits, Coffee Cheese, fruit dessert Solinka with meat, veal chops, bread Baked salmon, vegetables

It is allowed to make small changes based on taste.

Stage 1 - "Attack": We hit excess weight

"Attack"- The first phase of the Ducan method.The scene is complicated, its purpose is to lose weight at an accelerated pace.The duration of the period depends on the desired result average 2-6 kilograms takes 3-7 days, but not more than ten.

"Attack"- The first phase, the more current process depends on it.It is at this stage that the greater part of the weight is consumed.The diet includes meat, poultry, egg protein, dairy products with low fat.It is recommended to drink 2 liters of fluid a day, including tea, compote, chicory.They certainly eat bran for breakfast.

Stage 2 - "Cruise" / "alternation": "We sail" to the result

The essence of the scene-protein days with protein-carb.The author of the system advises the "day every other day" regime, but other options suitable for a particular person and his or her body characteristics (2/2, 3/3) are acceptable.

The scene is long, two to six months, so you have to be patient.It is allowed once a week or a decade of treats of non-state components: fruit-chocolate darkness, marmalade, yeast roast (without melange).

Stage 3 - Consolidation / Consolidation: We affirm the result

In this phase, weight loss- It is not the main thing, it is important to repair what has been achieved.Weight loss during this period is an average of 400 g per week.The duration of the stage is calculated individually depending on the amount of weight loss: 1 kg is 10 days.If, for example, in the previous 2 stages it was possible to lose 5 pounds, then the duration of the consolidation phase is 50 days.

Stage 4 - "Stabilization": We support the experience gained

The last phase - gradually return to the submarine menu.The author of the weight correction method advises to stick to this stage as long as possible.The diet provided during this period allows you to remain slender, healthy and energetic.The discarded pounds do not return.

The rules of "stabilization":

  1. Including in the menu of carbohydrates and fats.
  2. Once a week, a return to the attack (all kinds of dishes, the main thing is protein).
  3. Sharby is a must -have element of power.They are eaten, flooded with water, kefir.
  4. The use of a large amount of fluid, at least 1.5 liters per day.
  5. Weak but regular physical activity.

It is allowed to arrange "holidays", but immediately after a day they return to protein food.

Ducan dietary recipes

The basis of the diet - dishes of ingredients containing protein from the origin of animals and plants.Any method of preparation except frying.The butter, salt and sugar in very limited quantities are completely excluded.

Chicken soup

Chicken soup

Liquid meat with meat is consumed at lunch.It is recommended that you eat soup more than twice a week.

Required products:

  • Chicken (white meat) - 100 g;
  • Egg - 2;
  • Water - 1 l;
  • Apple or wine vinegar - 1 tsp;
  • Green - to taste;
  • Salt is limited.

Preparation:

  1. The meat is poured with water and boiled for 40 minutes.
  2. Go out with a sliced spoon, cut and put back in the broth.
  3. Add salt and vinegar, stir until the funnel is formed.
  4. They break the eggs and slowly pour into the funnel.
  5. Leave it for another 2-3 minutes.
  6. The inclined spoon is removed from curved protein, pieces of chicken meat placed on a plate.
  7. Add sliced green and broth.

Radish chicken

The salad is hearty and dear to taste.If you cook properly, the dish will fall on the list of loved ones.

Products:

  • chicken stomach-200-300 g;
  • Radish with medium size - 1 pc.;
  • Onion, better green - 1 computer.or package;
  • Apple cider vinegar - 1 tsp;
  • Salt, sugar - limited.

Preparation:

  1. Chicken stomach is washed well, boiling for 1.5 hours.
  2. Cut into onion and ready -made quarant.
  3. The radish is rubbed on a grater.
  4. The ingredients are mixed with vinegar, salt, sugar.

The dish is eaten at lunch.

Cheesecake in the pan in Dukan

Cheesecake in the pan in Dukan

The recipe is simple, time to cook-15-20 minutes.Great for breakfast or breakfast.

Composition (the number is intended for 4 servings):

  • cottage cheese (low fat) - 360 g;
  • Egg - 1 pc.;
  • Corn starch - 1 tbsp.l;
  • soy isolate or vegetable protein - 10 g;
  • Sugar, vanilla to taste.

Recipe:

  1. The isolation (protein) is added to your curd, mix.
  2. Starch, egg, vanilla, sugar, mix, mix in turn.
  3. The rest is fried in corn or olive oil.
  4. The shaped balls are laid on a preheated pan.Fry under the lid for 5 minutes on both sides.
  5. On "Holidays" days, cheesecakes eat with honey, sweet.

Salad

The dish is nutritious and delicious, all households will like it.

Required products:

  • mackerel, preserved in its own juice - 1 bank;
  • Large eggs from chickens - 5;
  • onions (feather) - 1 package;
  • Dukan Mayonnaise - 5 tbsp.l.

Preparation:

  1. The eggs are boiled for 10 minutes.
  2. All ingredients are finely chopped.
  3. The dish is located a layer of fish, lubricated with a spoonful of mayonnaise.
  4. Sprinkle on top and sauce again.The last layer is eggs with the rest of the mayonnaise.
  5. The parsley leaves are placed as decoration.

Omletter roll

Omletter roll

According to reviews of Ducan's weakening of the diet, this dish is one of the most delicious.

Ingredients:

  • Cottage cheese - 2 tablespoons L. L;
  • Eggs - 3;
  • Bran - 2 tbspl;
  • The parsley is a bunch.

Recipe:

  1. The proteins separated from the yolk are beaten in foam, add the cut, leave for a few minutes (10-15).
  2. The yellow is added to the protein mass mixed.
  3. The mixture is placed in the pan, fry on both sides, laid on a plate.
  4. The fork cheese is mixed with chopped parsley, greased with a fried table and wrapped in a roll.

Empty pie or filling

Bake is cooked in an oven or in a slow cooker of the respective program.

Products:

  • Rubbed into the flour of bran - 4 tbsp.l;
  • Egg - 3;
  • water - 50 g;
  • cottage cheese (fat content less than 0.9%) - 300 g;
  • baking powder - 1 g.

Preparation:

  1. Beat the proteins, add bran flour, baking powder, mix.
  2. Put in the oven or multicaker for 10 minutes at 170 °.
  3. Prepare a mixture of cottage cheese, yolks and water.
  4. Pour the cake with cottage cheese and send to the oven for 5 minutes.

If desired, add mushroom filling.To prepare the frozen champions are stewed with sour cream, at the end add cheese.

How do I leave the diet?

The system consists of phases, the latter is a gradual return to the usual diet.The essence of the diet is “tilted”on protein, reduction of carbohydrates.At the stabilization stage 10 g substances of the carbonyl and hydroxyl groups should be introduced into the diet.

Contraindications and harm from diet

After the diet was published, a wave of criticism collapsed on it.There are many articles on the Internet that paint what a health harm is done when using the Ducan Weight Loss Method.

The lack of carbohydrates and fats may encounter the following:

  • metabolic acidosis;
  • renal dysfunction;
  • nervous breakdown;
  • Neurodegenerative disorders.

Insufficient fiber in the diet leads to a disorder of the intestinal.

Given the possible side effects, the power system is contraindicated in people with the following pathologies:

  • cardiac and vascular diseases;
  • impaired liver and kidney functionality;
  • diseases of the bone muscle system;
  • Diabetes sugar;
  • pregnancy period, lactation;
  • Excitation of the gastrointestinal tract.

The attitude towards the Ducan weight loss method is ambiguous.Subject to all the rules, this gives good results.