Dyukan diet attack: a menu for a week, a list of permitted products and recipes

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 -1970s, French doctor 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 energy system that would not only help people get rid of overweight without a constant feeling of hunger, but in the future keep a good figure effortlessly.

Pierre Ducan worked on his system for several decades, improving constantly.In 2000, he published the book "I don't hear weight," which immediately became a best -Seller, 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 that the human body is forced to spend accumulated fat stocks, extracting their energy.However, first of all, liver glycogen reserves are exhausted and only then the process of ketone bodies release begins, a ketosis manifested the adaptive reaction of the body formed during evolution.

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

Ducan's dietary stages

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

Internship No. 1. Attack

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

Stage number 2. Alternating.

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

Stage No. 3.

The internship aims to stabilize the weight.Products with high energy value are gradually added to the diet.Avoid the effect when discarded kilograms return and bring "friends" with them, help protein days.

Stage No. 4. Stabilization.

This stage of people who want to save a slender figure obtained with Dukan's diet should stretch for a lifetime.Involves compliance with only three simple rules:

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

The basic principles of the diet

An decrease in the number of calories for a good result will never lead!So the author of the diet repeatedly claimed.He explained his point of view because, as soon as a person returns to normal nutrition, the weight returns again.This is why Ducan developed a diet when the body first burns excess adipose tissue and then stops accumulating it.

Hunger will not threaten you.This principle especially likes those who have been able to experience small portions in other diets.Pierre Ducan prohibits limiting himself to the number of products.

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

Total removal.Before starting a diet, it is recommended to get rid of all products that are not included in the list of others allowed.Remove sugar, breads and sweets out of sight, throw cereals and pasta, clean the harmful mayonnaise refrigerator, ketchups and sauces, forget cheese and sausages, of which there are no benefits.If the forbidden does not come across the eyes and from that they are so desired, "goodies", then sitting on this diet will be much easier.

Bran is necessary.It is unlikely that there is a person who eats oat bran with pleasure.But unfortunately, you can't be without this product.Oat white should be in the menu daily, because they:

• Help feel the feeling of satiety faster;
• Clean the gut from toxins;
• Help remove food remains.

Movement is life!Don't worry, you don't have to sweat at the gym for hours in Ducan's diet, torture with bland swiming along the pool path or throwing your foot behind the yoga ear.Physical activity in the described method of weight loss is very, very moderate, but mandatory.Daily 20 -minute walks will accelerate metabolism, make fat divided faster, keep your muscles in good shape.If you think this time is not enough for you, you can gradually increase your 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 to the body's most "problematic" zones.

Vitamins are required.To reduce stress by changing your diet and a little body support, you need to take vitamins regularly.As 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 Dukan's diet

Imperfections:

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

• In the early days of the diet, people usually feel a collapse.Fatigue is not a body reaction to a scarce diet and increased physical activity, since all this is not foreseen by the diet.Apathy and lack of will once again rise from the couch - the psychological manifestations of purely physiological processes: the number of ketone bodies increased in the body, the number of vitamins decreased.
• If you do not like to cook, a limited number of products and an almost complete absence of additives will make you think of the need for a diet, or maybe even make you move away from it.
• Choosing products allowed for people with allergies or individual intolerance can become a problem;Therefore, before starting a diet, it is better to consult a doctor.
• If you are a taste for sweets, the decision to abandon these favorite desserts can lead you to depression.But this is nothing more than a trick in the brain.It is important to configure that you abandon candy and, after reaching your perfect weight, can sometimes still pamper with a small amount of ice cream or chocolate.

Advantages:

• You you choose your favorite products from the useful list, decide when and how much they are.
• Ducan's diet is always a guaranteed result if it is possible to adhere to all rules and requirements and exclude damage.
• Fast and solid results in the first stage of "attack".
• The diet is easy to observe at home and at work.Even an abundant buffet in the resort, please, with a considerable number of permitted dishes.

Attack Step: 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, whose duration is no more than ten days, if there is a large amount of overweight 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, boiled, smoked and canned fish without oil);
• seafood (without limiting species);
• ham (with a fat content not exceeding 4 %);
• Skinless poultry meat (exception - goose and duck);
• Eggs (proteins can be consumed without restrictions, gems - only in a small amount, especially if the high level of blood cholesterol);
• Dairy products (low fat cottage cheese, milk, no pieces of fruit, kefir, fermented baked milk);
• Brania of oats in the amount of one and a half tablespoons (they can be added to yogurt or cooked cakes);
• At least 1.5 liters of clean water daily;
• Tea, coffee (natural, soluble, chicory coffee drinks), herbal decoctions, carbonated water from the Lite category;
• Spices and spices (salt in moderate quantities, tomato paste, onion, garlic, basil, coriander, dill, parsley).

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

Monday

• Breakfast: Three egg omlet with the addition of milk.
• Lunch: puree of chicken soup, mint tea with an oat bran cake.
• Snack: Kefir, lemon pie.
• Dinner: Baked in the oven mackerel, Kefir.

Tuesday

• Breakfast: porridge of milk made of oat bran, cup of coffee.
• Lunch: Meat beaten, tea with chamomile.
• Snack: cooked seafood.
• Dinner: Baked into the pieces of turkey, yogurt.

Wednesday

• Breakfast: eggs boiled with vegetables, cup of coffee.
• Lunch: Steam chicken chops, bran cakes, green tea.
• Snack: Cheesecakes prepared in the oven.
• Dinner: A roll of an omelet in which the red fish is wrapped.

Thursday

• Breakfast: a sandwich (a bran cut + ham), a coffee drink.
• Lunch: Eggs, eggs boiled with onion, ginger tea.
• Snack: Swap with a substitute for sugar, spilled with lemon juice.
• Dinner: Fish roasted on the sleeve, a decoction of rose fruits.

Friday

• Breakfast: French fries, black tea.
• Lunch: Baked in chicken with aluminum foil, green tea.
• Snack: Bran pancakes, kefir.
• Dinner: Fish salad, mint tea.

Saturday

• Breakfast: eggs with meat or ham, cup of coffee.
• Lunch: Steak of meat, black tea with lemon.
• Snack: Oatmeal cake, flavor yogurt.
• Dinner: Omelet with onion and seafood, green tea.

Sunday

• Breakfast: Eggs boiled with vegetables and garlic, cup of coffee.
• Lunch: chicken breast cooked in tomato paste, tea with chamomile.
• Snack: Oatmeal porridge with the addition of vanilin.
• Dinner: Fish varied, kefir.

Recipes for cooking for an attack stage

Flouded mackerel baked in the oven

You will need to prepare this dish:

• mackerel housing;
• lemon;
• Green (parsley, dill, coriander);
• salt;
• black pepper;
• Sheet to bake.

Wash the mackerel under a flow of water, separate the head, clean the housing from the inside, rinse once again under the tap, place a napkin to remove excess water.After a few minutes, start the fish abdomen with vegetables, sprinkle inside and out with lemon juice.Add salt and pepper to taste.Wrap the mackerel in aluminum foil so that there are no cracks from which the juice can flow.Put the product in the preheated oven at 180 degrees and prepare for 20 to 25 minutes.

A simple recipe for cheesecakes

Necessary ingredients:

• 1 package of low fat cottage cheese;
• 1 chicken egg;
• 4 tablespoons of water;
• 2 tablespoons of linen seeds;
• 2 tablespoons of cornstarch;
• Succone;
• vanillin;
• A pinch of salt.

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