How the Ducan diet menu works every day

Like any other protein diet, according to Dukan, it has found its fans who want to achieve perfection in the figure. Many stars have chosen this diet. It is a complete nutritional system developed by French author Pierre Dukan, an experienced nutritionist who claims to be effective and sustainable in losing weight while many rigid diets are simply useless.

Ducan says the weight returns over time as the body is able to accumulate fat as if it were a reserve. As a result, there are still more fat cells just starting to grow out of revenge and exponentially.

Principle of operation

So the main point is the fight against obesity. According to nutritionist Ducan, the most important thing is to force the body to consume fat under the skin after stopping the supply of carbohydrates and fats. The diet should consist exclusively of protein foods, cooked steamed, cooked with the addition of spices to speed up metabolism. In addition, be sure to 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, reduce the caloric content of the diet during the course of treatment. The results obtained should be continuously strengthened, although there are no restrictions in the products. It cannot be a mono diet as the body breaks down quickly.

Moreover, the diet is quite varied: vegetables, dairy products, meat, fish, that is, there is always plenty of choice. You can eat until you are full. Of course, overeating is not allowed. But you have to forget about the banned products. Be careful with those who have limitations.

Temptation can only lead to opposite results. Be sure to include bran in your diet, add it to different recipes. They are excellent helpers in losing weight, ensuring that the body saturates quickly with the rapid absorption of water. You need to consume less glucose.

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

The diet should be high in protein and, in Ducan’s opinion, should have a fairly strict diet in order to be effective.

The essence of the Dukan diet

A gradual decrease in carbohydrates in the diet results in the fact that the body begins to use its fat content. The diet should include only protein foods with the addition of spices to speed up metabolism and only cooked in cooked, steamed, fried form.

In the first phase of an attack, you need time to completely eliminate carbohydrates from your diet and then gradually introduce them, drinking more fluids, at least 3 liters a day. The system was developed for 14 days and only discipline helps a person to tolerate such a diet.

The diet should include only protein foods with the addition of spices to speed up metabolism, and only cooked in steamed, steamed, fried form

Phases of the diet

1. Attack phase- this is the beginning of the departure of the first kg, the transformation of the body into a new system. The duration depends directly on the extra pounds. The first stage can be extended as much as necessary for weight loss, ie about 0, 8-1 kg per day will disappear. In this case, the food only needs to be protein, with coarse grinding of the bran to quickly saturate the stomach and burn the fat mass without destroying the muscles. Add low-fat broth cubes and oat bran to the dish. At the same time, jog and aerobics every day.
2. Switching phase,when the metabolism begins to take effect. The duration of the phase can be up to 160 days if protein and vegetable dishes are alternated with a wide variety of products: legumes, carrots, beets, spinach, cabbage, pumpkin, peas, corn, potatoes. You should eat in moderation, but let go of the feeling of hunger. Muscle tissue processing can begin instead of burning fat. The bran portion can be increased to 2-3 tablespoons at this stage. l.
3. Recording phaserather short, unlike the attack, it aims to preserve the results achieved. In this phase, you can lose up to 30 kg in 10 days, if you include chicken, veal, fish, low-fat dairy products, offal, broth cubes in the diet. The most important thing is to speed up metabolism, so you should eat about 1, 5 liters of oat bran a day, and do not forget to walk for 20-30 minutes every day, doing aerobics classes. Foods should promote the rapid saturation and breakdown of fats.
4. Stabilization phase,when usually the body has already adapted and returns to normal. There is a habit for the new diet and the 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 to follow this diet continuously, switching to the fourth with the second phase, adding fruits, berries, cheese (30% fat), starchy foods and small amounts of sweets to the diet. The intake of bran can be increased to 2, 5 tablespoons. l daily, do not forget about physical activity, aerobics for 30 minutes. This phase must be followed continuously and there is virtually no restriction on food. Although certain rules must be followed.

Authorized and prohibited products

Each stage of the diet has its own prohibited and permitted foods:

1. In case of attack, lean pork, beef, turkey, rabbit, poultry, beef, veal, ham, lean seafood, fish without tomatoes, fermented fried milk, yogurt, kefir, tofu cheese. The point is that the food is exclusively protein. It is forbidden to consume alcohol, foods containing carbohydrates and fats, ketchup, sugar. You can add a little spice and condiments, do not forget to take the bran, add it to the food. Drink 2 liters of clear fluid daily.
2. In the alternating stage it is allowed to salt the food, add spices, condiments, ketchup, mustard (up to 1 tbsp. L). Drink 2 liters of water, take bran, increasing to 2-3 tablespoons. spoon. Food can only be cooked, baked, nothing can be fried. Do not take fructose, sugar or alcohol. Only dry wine (one glass) is allowed.
3. In the consolidation phase, the consumption of fruits, pork, lamb, bacon, wholemeal bread, potatoes, lentils, legumes, pasta, non-sweet drinks, dry wine is allowed. Occasionally and moderately, you can organize your own belly feast. The use of sweeteners is prohibited. It is advisable to organize fast days at least once a week.

Ducan diet menu

The menu should be high in protein and low in carbohydrates. You can eat meat, eggs and fish, but only low-fat varieties. Especially in the attack phase, be sure to take in the bran that satisfies your hunger well.

So an approximate menu for a week:

• Monday - oat bran porridge with beef and fried seafood.
• Tuesday - egg omelette, green tea, chicken sauce, fish soup.
• Wednesday slices of low-fat cheese, green hibiscus tea, soup with mustard sauce, hard-boiled eggs, meat chips.
• Thursday - low-fat yogurt, slices of ham, fried chicken with spices, beef steak, herbs, garlic.
• Friday - crab sticks, scrambled eggs, sprinkled ham, grilled turkey. The point is not to pour a lot of vegetable oil.
• Saturday-soft-boiled eggs, low-fat cheese, grilled seafood, chicken soup.
• Sunday - pancakes with oat bran, steamed fish with spices, chicken dumplings.

In the final stage of stabilization, you can build on all of these products and create your own menu, not forgetting the days of fasting. Eat only protein foods and there are virtually no restrictions on foods. Although harmful products should be completely eliminated. Otherwise, the choice is huge.

This is a sample menu and snacks are also possible. You can add any food to your diet, combine them from the recommended list. The bottom line is that foods are low in calories.

You can’t limit yourself in your diet, the most important thing is to limit carbohydrates and fats in foods, which can lead to constipation

Recipes

There are many variations of Dukan recipes with small amounts of carbs. These are soups, salads, omelettes, pâtés, delicious sweet marshmallows, slices. You cannot limit yourself in your diet. The key is to limit carbohydrates and fats in foods, which can lead to constipation. Meals need to be bought in advance so we don’t suddenly get hungry and the recipes are varied throughout the week.

And here are some very simple recipes, such as:

Oatmeal tortilla: 3 tbsp. bran, 2 tbsp. l kefir, 3 tbsp. l cottage cheese, egg whites, pepper. Pour the bran with kefir and let it swell for 2-3 hours. We make dough and fry in a pan.

Cottage cheese casserole: low-fat cottage cheese, 1 egg, milk, sweetener, little vanillin. Rub the cottage cheese with its yolk, beat the protein separately, add the other ingredients, carefully place in the oven and bake.

Cheesecake with cottage cheese and oat bran, add 2 tbsp. l yogurt, 0, 5 cups, baking powder, vanillin, cinnamon, sweetener. Mix the ingredients and fry both sides in a pan.

Ducan soup, a great recipe for the attack phase, is a kind of stew. The unusual thing is to cook it in lean broth with the addition of eggs and herbs.

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

Dukan chebureks: 250 g onions, chicken eggs, salt and pepper. To mix everything up. Make dough, shape the patties and bake on 2 sides.

Coffee cupcake: oat bran (2 tablespoons L), cottage cheese (100 g), eggs 3 pcs, Coffee (1 tsp. ), Soda 0, 5 tsp. The coffee is dissolved in warm water, all the ingredients are mixed and poured into the lined molds. Bake the muffin in the microwave, but do not over-dry to make the dough porous and airy.

Expected weight loss

This issue worries many women. The Ducan diet gives 100% results. The key is to stick to your diet and make it fragmented to speed up your metabolism. With a daily intake of 3 liters of fluid and physical activity, 1 kg per day, in 3 days - 2 kg, in 10 days - 5 kg. The diet should be fragmentary, 5-6 meals a day.

Skipping food is not desirable for the body. This serves as an indication to re-create the backup product set. Remember to drink clean water.

Many women complain of weakness and headaches in the first days of the attack. If you experience unpleasant symptoms, you should reduce your physical activity. Excess pounds gradually disappear, stretch marks and cellulite disappear, the skin tightens.

You don’t have to struggle with heavy diets. At Dukanon you can enjoy delicious and healthy products. But you still have to give up sweets, chips, fast food. Protein foods cover the body’s caloric needs well.

You don’t have to struggle with heavy diets, Dukan says you can eat delicious and healthy food

Advantages and disadvantages of diet

With proper adherence to the Ducan diet, the effectiveness will be noticeable as early as the first week. This is a good incentive for many who want to lose weight with the ability to consume protein-rich foods without restriction. You don’t have to count calories every day and you can make a wide variety of delicious meals from a variety of natural products at affordable prices.

In the last phase, it’s not hard to work out a menu, but you have to maintain a diet for the rest of your life.

Disadvantages include:

• Strict adherence to the rules and recommendations prescribed by Ducan, otherwise the expected result is not expected.
• Additional vitamin intake to avoid hair and nail problems as fruits are prohibited in the early stages of the diet as well as alcohol in any form. Only small amounts of dry wine are acceptable.
• You should also stop smoking.

Opinions

• The first review: "I liked the diet, this information is relevant today. I want to continue to stick to it, I hope I can get good results. "
• The second review: "At first, constipation was disturbed for a long time, laxatives had to be drunk. Fruits should not be taken, otherwise the allergy would appear on the face. I advise you to drink more mineral water. It had no side. " Effects in the attack. I usually recommend a diet that works. "
• Third review: "Usually such a dietary process is adequate. The menu can be quite varied. I hope to go through the initial phase without any problems and of course I try not to forget about physical training, to walk more. 0, 8 kg in a week. Let's seewhat happens next. "
• The fourth assessment: "I've been looking for a diet like this for a long time, I've got to know the first phase of the attack, I've tried it. There's no weakness. I won't stop here. "
• Fifth Review: "I lasted 10 days, it was bad at first, but I managed to lose 8kg. I hope I continue in the same spirit and get acceptable results. I recommend adding lemon juice to salads to improve digestion and get rid of fat. "
• The Sixth Review: "The most important thing is to tune the Ducan diet to a positive result, study all the phases and allowed foods. Avoid hunger, eat snacks between meals. There are no strict restrictions and this is a pleasure for women. Many celebrities use andhappy. Just look at your skin and facial skin. You involuntarily think the diet really works. "