How the Ducan diet works - a menu for every day

Like any other protein diet according to Ducan, she has found her fans who want to achieve perfection in the figure. Many stars have chosen this diet. This is a complete food system developed by the French author Pierre Ducan, an experienced nutritionist who claims that it is effective and sustainable in losing weight, while many solid diets are simply useless.

According to Ducan, weight will return over time as the body is able to accumulate fat as a reserve. As a result, there are still more fat cells, they begin to grow only with revenge and exponentially.

Operating principle

So, the main point is the fight against obesity. According to nutritionist Ducan, the main thing is to force the body to consume subcutaneous fat after the replenishment of carbohydrates and fats on the outside stops. The diet should consist exclusively of protein foods, stew cooking, cooked with the addition of spices to speed up metabolism. Also, 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 excess weight, reduce the caloric content of the diet during the course. The results obtained must be constantly strengthened, although there are no restrictions in the products. This should not be a mono diet, as the body can break down quickly.

In addition, the diet is quite diverse: vegetables, dairy products, meat, fish, that is, there is always something to choose from. You can eat until you are full. Overeating, of course, should not be. But you have to forget about banned products. Be careful with those who have limitations.

The temptation can only lead to the opposite results. It is imperative to include bran in the diet, add them to various recipes. They are excellent helpers for weight loss, ensuring that the body is quickly saturated by rapidly absorbing water. You need to eat less glucose.

Such a diet helps to reduce the calorie content of the diet, but you can not do without physical activity to consolidate the results, to visit the gym, to walk 20-30 minutes a day, to do gymnastics and exercises to pump up. the press with a gradual increase in load.

The diet must be high in protein and, according to Ducan, a fairly strict diet to be effective.

The essence of the Ducan diet

The gradual reduction of carbohydrates in the diet will lead to the fact that the body begins to deplete its fat reserves. The diet should contain only protein foods with the addition of spices to speed up metabolism and cooked only in boiled, steamed, baked form.

In the first phase of the attack you need time to completely exclude carbohydrates from the diet, then to introduce them gradually, to drink more fluids at least 3 liters a day. The scheme was developed in 14 days and only discipline will help a person to withstand such a diet.

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

Phases of diet

1. Attack phase- This is the beginning of the departure of the first kg, the restructuring of the body in a new mode. The duration directly depends on the extra pounds. The first stage can be extended by as much as necessary to lose weight per kg, ie approximately 0, 8-1 kg per day will disappear. In this case, the food should be only protein with the help of coarse grinding of bran to quickly saturate the stomach and burn the names of the fat mass without destroying the muscles. Include in the diet the necessary broth cubes with low fat, oat bran. At the same time do jogging every day, do aerobics.
2. Alternating phase,when the metabolism starts to work. The duration of the phase is up to 160 days by alternating protein and vegetable foods with a wide variety of products: legumes, carrots, beets, spinach, cabbage, pumpkin, peas, corn, potatoes. You should eat in moderation, but allow a feeling of hunger. Muscle tissue processing can begin instead of burning fat. The portion of bran in this phase can be increased to 2-3 tbsp. l.
3. Fastening phaserather short, unlike the attack, it aims to keep the results obtained. In this phase you can lose up to 30 kg in 10 days, including chicken, beef, fish, low-fat dairy products, offal, broth cubes in the diet. The main thing is to speed up metabolism, so you should eat oat bran about 1, 5 liters per day and be sure to walk every day for 20-30 minutes on foot, do aerobics classes. Food should help to quickly saturate and break down fats.
4. Stabilization phase,when the body has usually already adapted and is returning to normal. There is a habit of a new diet and 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 constantly adhere to such a diet, alternating the fourth with the second phase with the addition of 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 tbsp. l per day, do not forget physical activity, aerobics for 30 minutes. This phase must be observed constantly and there are practically no dietary restrictions. Although some rules must be followed.

Authorized and prohibited products

Each phase of the diet has its own forbidden and permitted foods:

1. When attacking, you can eat lean pork, beef, turkey, rabbit, poultry, beef, beef, ham, lean seafood, fish without tomatoes, fermented baked milk, yogurt, kefir, tofu cheese. The main thing is that the food is extremely protein. It is forbidden to consume alcohol, foods containing carbohydrates and fats, ketchup, sugar. You can add a little spice and seasoning, be sure to take bran, add them to dishes. Drink 2 liters of clean fluid a day.
2. In the phase of alternation is allowed salting dishes, adding spices, condiments, ketchup, mustard (not more than 1 tbsp. L). Drink 2 liters of water, take bran, increasing to 2-3 tbsp. spoons. The food only needs to be boiled, baked, nothing can be fried. It is forbidden to take fructose, sugar, alcohol. Only dry wine (one glass) is allowed.
3. In the consolidation phase, the intake of fruits, pork, lamb, bacon, wholemeal bread, potatoes, lentils, legumes, pasta, unsweetened beverages, dry wine is allowed. You can arrange from time to time and moderately feast on your stomach. Sweeteners are prohibited. It is good to organize fasting days at least once a week.

Ducan's diet menu

The menu should contain a large amount of protein and a small amount of carbohydrates. You can eat meat, eggs and fish, but only low-fat varieties. Especially in the attack phase, be sure to take bran that satisfies the feeling of hunger well.

So, an approximate menu for a week:

• Monday - oat bran added to oatmeal, beef, roasted seafood.
• Tuesday - egg omelette, green tea, chicken in sauce, fish soup.
• Wednesday-slices of low-fat cheese, green hibiscus tea, soup with mustard sauce, hard-boiled eggs, meat chips.
• On Thursday - low-fat yogurt, slices of ham, roasted chicken with spices, beef steak, herbs, garlic.
• Friday - crab sticks, scrambled eggs, sprinkled ham, grilled turkey. The main thing is not to pour too much vegetable oil.
• On Saturday - soft-boiled eggs, low-fat cheese, grilled seafood, chicken soup.
• On Sunday - pancakes with oat bran, stewed fish with spices, chicken meatballs.

At the last stage of stabilization you can take all these products as a basis and develop a menu yourself, not forgetting the days of fasting. Eat only protein foods and there are virtually no food restrictions. Although harmful products must be completely abandoned. Otherwise, the choice is huge.

This is a sample menu and snacks are possible. You can include any food in the diet, combine them from the recommended list. The main thing is that the dishes are low in calories.

You can not limit yourself in the diet, the main thing is to limit carbohydrates and fats in food, which can lead to constipation

Receptions

There are many variants of Dukan recipes with a small amount of carbohydrates. These are soups, salads, omelets, pâtés, delicious sweet cakes, cutlets. You can't limit yourself to diet. The main thing is to limit carbohydrates and fats in foods, which can lead to constipation. The food must be purchased in advance so that you do not get hungry suddenly and change the recipes during the week.

And here are some pretty simple recipes, for example:

Oat bran tortillas: 3 tbsp. bran, 2 tbsp kefir, 3 tbsp. l cottage cheese, egg white, pepper. Pour kefir over the bran and leave it to swell for 2-3 hours. Make dough and bake in a pan.

Cottage cheese casserole: low-fat cottage cheese, 1 egg, milk, sweetener, a little vanilla. Rub the curd with egg yolks, beat the egg whites separately, add the remaining ingredients, carefully place in the oven and bake.

Cheesecakes with cottage cheese and add oat bran, add 2 tbsp l of yogurt, 0, 5 cups, baking powder, vanilla, cinnamon, sweetener. Combine the ingredients, fry the cheesecakes in a pan on both sides.

Ducan soup, a great recipe for the attack phase, a type of stew. Unusually, it is cooked in a lean broth with the addition of eggs and herbs.

Pancakes with kefir: kefir (100 g), cottage cheese (100 g), chicken egg (2 pcs. ), Gluten (30 g), oat bran (10 g), salt and baking soda to taste, vegetable oil. Mix all ingredients, add baking soda last, stir. Grease a pan with oil, fry.

Ducan chebureks: 250 g onion, chicken egg, salt and pepper. To mix everything. Make dough, form pastes and fry on 2 sides.

Coffee cake: oat bran (2 tbsp. L), cottage cheese (100 g), egg 3 pcs. , Coffee (1 teaspoon), Soda 0, 5 tsp. Dissolve the coffee in warm water, mix all ingredients and pour into the covered forms. Bake muffins in the microwave, but do not dry so that the dough is porous and airy.

Expected weight loss

This question worries many women. Ducan's diet gives 100% results. The main thing is to stick to the diet and make it partial to speed up the metabolism. With fluid intake up to 3 liters per day and physical activity you can lose 1 kg per day, for 3 days - up to 2 kg, for 10 days - up to 5 kg. The diet should be partial, 5-6 meals a day.

Skipping food is undesirable for the body. This will serve as a signal to re-create a stock of products in reserve. Remember to drink clean water.

Many women in the first days complain of weakness and headache in the attack phase. If unpleasant symptoms occur, you should reduce physical activity. Excess weight will gradually disappear, stretch marks and cellulite will disappear, the skin will tighten.

There is no need to torment yourself with heavy diets. At Dukan you can eat delicious and healthy products. But you still have to give up sweets, chips, fast food. Protein food well covers the body's needs for calories.

You do not have to bother with heavy diets, according to Dukan you can eat delicious and healthy foods

Pros and cons of the diet

With proper adherence to the Ducan diet, the effectiveness will be noticeable in the first week. This is a good motive for many people who want to lose weight with the opportunity to eat protein foods without restrictions. You do not need to count calories every day and you can cook many different delicious dishes from different natural products at an affordable price.

In the last phase it is not difficult to develop a menu, but you need to maintain a diet throughout your life.

Disadvantages include:

• Strict adherence to all rules and recommendations prescribed by Ducan, otherwise the expected results cannot be expected.
• Additional intake of vitamins to avoid problems with hair and nails, as fruits are prohibited in the early stages of the diet, as well as alcohol in any form. Only dry wine in small quantities is allowed.
• You should also quit smoking.

Reviews

• The first review: "I liked the diet, this information about it is still relevant today. I want to continue to follow it further, I hope for good results. "
• The second examination: "Initially, constipation bothered for a long time, I had to drink laxatives. Fruits should not be taken, otherwise the allergy will come out on the face. I advise you to drink more mineral water. There were no side effects in the attack. Overall I recommenddiet, it works. "
• Third review: "In general, such a dietary process is suitable. 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. I managed to lose 0, 8kg per week. Let's see what happens next. "
• The fourth review: "I've been looking for such a diet for a long time, I met the first phase of the attack, I tried it. There is no weakness. I don't stop there. "
• Fifth review: "I lasted 10 days, in the beginning it was bad, but I managed to lose 8 kg. I hope to continue in the same spirit and achieve acceptable results. I recommend adding lemon juice to salads to improve digestion and get rid ofthick. "
• The sixth review: "The main thing is to set a positive result with the Ducan diet, to study all phases and permitted foods. Avoid hunger, you can eat between meals. There are no strict restrictions and this pleases women. Many celebrities use it and are happy"Just look at their skin and complexion. You inadvertently start believing that the diet really works. "