Dyukan's diet attack: a menu for a week, a list of permitted products

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

Pierre Ducan worked on his system for several decades, constantly improving it.In 2000, he published the book “I DO NOT Listen to lose weight”, which immediately became a bestseller, was translated into dozens of languages and published in forty countries.Ducan’s diet is often called a ketogenic diet.Its principle is that carbohydrates are excluded from the diet, so the human body is forced to spend stocks of accumulated fat, extracting energy from them.However, first of all, glycogen reserves from the liver are depleted and only then the process of release of ketone bodies begins, a ketosis manifested the adaptive reaction of the body formed during evolution.

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

Stages of Ducan's diet

The ketogenic diet consists of four stages (sometimes instead of the word "stage" adherents of the diet use the word "phase").The first two of them are aimed at reducing body weight due to fat burning, and the latter - to stabilize weight and maintain the result.

Stage No. 1.Attack

At this stage, the first results of weight loss are achieved.

Stage number 2.Alternation.

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

Stage No. 3.Fixing.

The stage is aimed at weight stabilization.Products with high energy value are gradually added to the diet.Avoid the effect when the discarded kilograms return and bring “friends” with them, protein days help.

Stage No. 4.Stabilization.

This stage in people who want to save a slender figure gained with the diet of Dukan should stretch out for a lifetime.It involves compliance with only three simple rules:

1. The use of three tablespoons of oat bran every day.
2. At least twenty minutes walk and refuse to use elevators.
3. The need to arrange protein days once a week.

The basic principles of the diet

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

Hunger does not threaten you.This principle especially likes those who managed to experiment with tiny portions on other diets.Pierre Ducan prohibits limiting himself in the number of products.

The choice is huge.Even the most sophisticated gourmet will find in the list of permitted products what is perfect for him.If you decide to comply with Ducan’s diet, then you should always lay a table of what you can eat.These are a hundred products, of which 72 belong to the category of protein 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 products that are not included in the list of permitted ones.Remove sugar, buns and sweets out of sight, throw cereals and pasta, clean the refrigerator of harmful mayonnaise, ketchups and sauces, forget about cheese and sausages, from which there is no benefit.If the forbidden does not come across the eyes, and from that they are so desired, “goodies”, then observing the diet will be much easier.

Bran is required.It is unlikely that there is a person who will eat oat bran with pleasure.But, alas, you can’t do without this product.Oat bran should be on the menu daily, because they:

• help to feel the feeling of satiety faster;
• clean the intestines of toxins;
• help to remove the remains of food.

Movement is life!Do not worry, you don’t have to sweat in the gym for hours on Ducan’s diet, torture yourself with dull swimming along the pool path or throwing your foot behind the ear in yoga.Physical activity in the described method of losing weight is very, very moderate, but mandatory.Daily 20-minute walks will accelerate the metabolism, make the fat split faster, keep the muscles in good shape.If you feel that this time is not enough for you, you can gradually increase the duration.It is important that physical activity brings joy.During the third stage of the diet, you can add morning exercises or a light set of exercises for the most “problematic” zones on the body.

Vitamins are necessary.To reduce stress from changing the diet and a little support the body, you need to regularly take vitamins.Since at the stage of attacks, vegetables and fruits are completely excluded, it's time to start drinking a multivitamin complex, but strictly observe the dosage indicated on the package.

The advantages and disadvantages of Dukan's diet

Flaws:

The diet of Dukan is contraindicated in people with gastritis, ulcer and other diseases of the stomach.

1. In the early days of the diet, people usually feel a breakdown.Fatigue is not a reaction of the body to a meager diet and increased physical activity, since all this is not provided for by diet.Apathy and unwillingness once again get up from the couch - the psychological manifestations of purely physiological processes: the number of ketone bodies increased in the body, the number of vitamins decreased.
2. If you do not like to cook, then a limited number of products and an almost complete absence of additives will make you think about the need for a diet, or maybe even make you move away from it at all.
3. The choice of permitted products for people with allergies or individual intolerance can become a problem, so before starting a diet it is better to consult a doctor.
4. If you are a sweet tooth, then the decision to abandon such favorite desserts can lead you to depression.But this is nothing more than a brain trick.It is important to configure yourself to the fact that you abandon the sweets and after reaching your perfect weight sometimes can still pamper yourself with a small amount of ice cream or chocolate.

Advantages:

1. You yourself choose your favorite products from the list of useful ones, decide when and in what quantity they are.
2. Ducan's diet is always a guaranteed result if it is possible to adhere to all the rules and requirements and exclude breakdowns.
3. Fast and solid results at the first “attacking” stage.
4. Diet is easy to observe both at home and at work.Even a plentiful buffet at the resort will please with a considerable number of allowed dishes.

Stage of attack: menu for a week

The most difficult in the physiological and psychological sense is the first stage of the diet - the stage 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, horseman, rabbit);
• offal (language, heart, liver, kidneys);
• fish (boiled, stewed, smoked, as well as canned fish without oil);
• seafood (without limiting species);
• ham (with a fat content of not more than 4 percent);
• poultry meat without skin (exception - goose and duck);
• eggs (proteins can be eaten without restrictions, yolks - only in a small amount, especially if the high level of cholesterol in the blood);
• dairy products (low -fat cottage cheese, milk, yogurts without pieces of fruit, kefir, fermented baked milk);
• oat bran in the amount of one and a half tablespoons (they can be added to yogurt or cooked cakes from them);
• at least 1.5 liters of clean water daily;
• tea, coffee (natural, soluble, coffee drinks from chicory), decoctions of herbs, carbonated water of the Lite category;
• spices and seasonings (salt in moderate quantities, tomato paste, onions, garlic, basil, cilantro, dill, parsley).

If you do not want to come up with 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 a cake of oat bran.
• Snack: kefir, lemon pie.
• Dinner: baked in the oven mackerel, kefir.

Tuesday

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

Wednesday

• Breakfast: boiled eggs with greens, cup of coffee.
• Lunch: steam chicken cutlets, bran cakes, green tea.
• Snack: cheesecakes prepared in the oven.
• Dinner: a roll from an omelet into which red fish is wrapped.

Thursday

• Breakfast: a sandwich (a cut of bran + ham), a coffee drink.
• Lunch: Ears, boiled eggs with onions, ginger tea.
• Snack: whipped with a substitute for sugar, poured with lemon juice.
• Dinner: Fish baked in the sleeve, a decoction of rosehip fruits.

Friday

• Breakfast: meat chips, black tea.
• Lunch: baked in foil chicken, green tea.
• Snack: pancakes from bran, 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: omelet with onions and seafood, green tea.

Sunday

• Breakfast: boiled eggs with greens and garlic, cup of coffee.
• Lunch: stewed chicken breast in tomato paste, tea with chamomile.
• Snack: porridge from oat bran with the addition of vanillin.
• Dinner: fish assorted, kefir.

Recipes for cooking for an attack stage

Fragrant mackerel baked in the oven

You will need to prepare this dish:

• mackerel carcass;
• lemon;
• greens (parsley, dill, cilantro);
• salt;
• black pepper;
• Foil for baking.

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

A simple recipe for cheesecakes

Necessary ingredients:

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

Using a blender or coffee grinder, chop the flax seeds to get flour.Mix all the ingredients.From the resulting homogeneous mass, form cheesecakes.Put them in baking molds or foil.Pre -lubricate the molds or foil with a small amount of any vegetable oil.Put in the oven for 20 minutes, at a temperature of 190 degrees.Hot cheesecakes with yogurt or low -fat sour cream are especially delicious.