How the Ducan Diet Works - An Everyday Menu

Like any other protein diet according to Dukan, he has found his admirers who want to achieve perfection in figure. Many stars opted for this specific diet. This is a complete nutritional system developed by French author Pierre Dukan, an experienced nutritionist who claims to be effective and sustainable in weight loss, whereas many strict diets are simply useless.

According to Ducan, the weight will return with time, as the body is able to accumulate fat as if it were in reserve. As a result, there are still more fat cells, they just start to grow strongly and exponentially.

Principle of Operation

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 carbohydrate and external fat replacement stops. The diet must be composed exclusively of protein foods, cooked in stews, boiled with the addition of spices to speed up metabolism. Also, make sure you drink at least 3 liters of water a day and eat oat bran on an empty stomach.

The principle of the diet is to constantly fight the extra pounds, reduce the calorie content of the diet during the course. The results obtained need to be constantly reinforced, although there are no restrictions on the products. This should not be a mono diet as the body can break down quickly.

In addition, the food is quite diversified: vegetables, dairy products, meat, fish, that is, there is always a lot to choose from. You can eat until you are satisfied. Eating too much, of course, shouldn't be. But it is necessary to forget the prohibited products, be careful with those who have restrictions.

Temptation can only lead to opposite results. It is essential to include the bran in the diet, adding it to different recipes. They are excellent weight loss aids, ensuring that the body is quickly saturated by the rapid absorption of water. You need to eat less glucose.

Such a diet helps reduce the calorie content of the diet, but you can't do without physical activity to consolidate results, go to the gym, walk 20-30 minutes a day, exercise and exercise to increase pressure with an increase in load.

The diet must be high in protein and, in Ducan's opinion, a fairly restricted diet to be effective.

The essence of the Dukan diet

Gradually cutting down on carbohydrates in the diet will cause the body to start using up its fat stores. The diet should only contain protein foods with added spices to speed up metabolism and cooked only in boiled, steamed and roasted form.

In the first phase of the attack, you need time to completely exclude carbohydrates from the diet, then gradually introduce them, drink more fluid at least 3 liters a day. The regimen is designed for 14 days, and only discipline will help a person support such a diet.

The diet should only contain protein foods with added spices to speed up metabolism and cooked only in boiled, steamed and roasted form.

diet phases

1. attack phase- this is the beginning of the departure of the first kilo, the restructuring of the body in a new regime. The duration directly depends on the extra pounds. The first stage can be extended as much as you need to lose kg, ie approximately 0. 8-1 kg per day will go away. In this case, the diet should be only protein with the use of coarse grinding of the bran to quickly saturate the stomach and burn the names of the fat mass without destroying the muscles. Include in the food you need cubes of low-fat broth, oat bran. At the same time, run every day, do aerobics.
2. alternate phase,when metabolism starts to take effect. The phase lasts up to 160 days, alternating proteins and vegetables with a wide variety of products: pulses, carrots, beets, spinach, cabbage, pumpkin, peas, corn, potatoes. You need to eat in moderation, but allow yourself to feel hungry. Muscle tissue processing can begin instead of burning fat. The portion of bran at this stage can be increased to 2-3 tablespoons. me.
3. anchoring phaserather short, unlike the attack, aims to keep the results obtained. At this stage, you can lose up to 30 kg in 10 days if you include chicken, veal, fish, low-fat dairy products, offal, bouillon cubes in your diet. The main thing is to speed up the metabolism, so you need to eat oat bran about 1. 5 liters a day and don't forget to walk every day for 20-30 minutes on foot, to take aerobics classes. Foods should help satiate and break down fat quickly.
4. stabilization phase,when normally the body has already adapted and returns to normal. There is a habit of making a new diet and the fat is already being stored in the reserve, there is no marked increase in body fat. The duration of this phase is 10 days, although Dukan advises to adhere to this diet constantly, alternating the 4th with the 2nd phase with the addition of fruits, berries, cheese (30% fat), starchy foods and small amounts of sweets for the diet. The bran intake can be increased to 2, 5 tbsp. l a day, do not forget physical activity, aerobics for 30 minutes. This phase must be completed constantly and there are practically no dietary restrictions. Although some rules must be followed.

Allowed and prohibited products

Each phase of the diet has its own prohibited and allowed foods:

1. When attacking, you can eat lean pork, beef, turkey, rabbit, poultry, beef, veal, ham, lean seafood, tomato-free fish, roasted fermented milk, yogurt, kefir, tofu cheese. The main thing is that the food is exclusively protein. It is forbidden to consume alcohol, foods containing carbohydrates and fats, ketchup, sugar. You can add some spices and spices, don't forget to bring bran, add them to the dishes. Drink 2 liters of clean liquid a day.
2. In the alternating phase, it is allowed to salt dishes, add spices, seasonings, ketchup, mustard (no more than 1 tablespoon. L). Drink 2 liters of water, take the bran, increasing to 2-3 tbsp. spoons. Food should only be boiled, baked, nothing can be fried. It is forbidden to ingest fructose, sugar, alcohol. Drinking only dry wine (one glass) is allowed.
3. In the consolidation phase, fruit, pork, lamb, bacon, wholemeal bread, potatoes, lentils, pulses, pasta, non-sweet drinks, dry wine are allowed. You can occasionally and moderately organize a belly feast for yourself. Sweeteners are prohibited. It is good to organize fast days at least once a week.

Duncan Diet Menu

The menu should contain a lot 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, don't forget to eat bran, which satisfies the feeling of hunger.

So, an approximate menu for a week:

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

In the last stabilization stage, you can take all of these products as a base and develop a menu yourself, not forgetting the fast days. Take 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 by combining them from the recommended list. The main thing is that the dishes are low in calories.

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

Revenues

There are many variants of Dukan recipes with a small amount of carbohydrates. There are soups, salads, omelets, pâtés, delicious sweet marshmallows, chops. You cannot limit yourself to diet. The main thing is to limit carbohydrates and fats in foods, which can cause constipation. Food should be purchased in advance so you don't get suddenly hungry and vary your recipes throughout the week.

And here are some very simple recipes, for example:

Oat bran tortillas: 3 tbsp. bran, 2 tbsp. l kefir, 3 tbsp. l cottage cheese, egg whites, pepper. Pour in the bran with kefir and let it swell for 2-3 hours. Make a dough and bake in a skillet.

Cottage cheese casserole: low-fat cottage cheese, 1 egg, milk, sweetener, a little vanillin. Rub the cream cheese with the yolks, beat the egg whites separately, add the rest of the ingredients, place in the oven carefully and place in the oven.

Cheesecakes with curd and added oat bran, add 2 tbsp. l yogurt, 0, 5 cup, baking powder, vanillin, cinnamon, sweetener. Mix ingredients, fry cheesecakes in a skillet on both sides.

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

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

Chebureks Dukan: 250 g of onion, chicken egg, salt and pepper. To mix everything up. Make a dough, shape the pastries and fry on 2 sides.

Coffee Cupcake: Oat bran (2 tbsp. L), cottage cheese (100 g), egg 3 units, Coffee (1 tsp), Soda 0, 5 tsp. Dissolve the coffee in warm water, mix all the ingredients and pour into the lined molds. Microwave muffins, but do not overdry so that the dough is porous and airy.

Expected weight loss

This question concerns many women. The Ducan diet gives 100% results. The main thing is to follow the eating plan and make it fractional to speed up metabolism. With fluid intake of up to 3 liters a day and physical activity, you can lose 1 kg a day in 3 days - up to 2 kg in 10 days - up to 5 kg. Diet should be fractioned, 5-6 meals a day.

Skipping food is undesirable for the body. This will serve as a signal to recreate a stock of products in reserve. Don't forget to drink clean water.

Many women in the first few days complain of weakness and headache in the attack phase. If unpleasant symptoms appear, you need to reduce physical activity. The extra pounds 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 tasty and healthy products. But you still have to give up on candy, chips, fast food. Protein food covers the body's caloric needs well.

You don't need to torment yourself with heavy diets, according to Dukan you can eat tasty and healthy foods.

Diet Pros and Cons

With proper adherence to the Ducan diet, the effectiveness will already be noticeable in the first week. This is a good reason for many who want to lose weight with the ability to eat protein-rich foods without restrictions. There is no need to count calories every day and you can prepare many delicious meals with a variety of natural products at an affordable price.

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

Disadvantages include:

• Strict compliance with all rules and recommendations prescribed by Ducan, otherwise the expected results cannot be expected.
• Supplementary 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 acceptable.
• You must also stop smoking.

Assessments

• The first review: "I liked the diet, this information about it is relevant today. I want to continue to adhere more, I expect good results".
• The second review: "In the beginning, constipation bothered me for a long time, I had to take laxatives. Do not take fruit, otherwise the allergy will come out on my face. I advise drinking more mineral water. There were no side effects to the attack. In general, I recommend a diet works. "
• Third review: "In general, this diet process will do. The menu can be very varied. I hope to go through the initial phase without problems and of course I try not to forget about physical training, I walk more. I managed to lose 0. 8 kg per week. Let's go see what happens next. "
• The fourth review: "I've been looking for this diet for a long time, I've seen the first phase of the attack, I've tried it. No weakness. I don't stop there. "
• Fifth comment: "It lasted 10 days, at first 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 of fat. "
• The sixth review: "The main thing is to tune a positive result with the Ducan diet, study all phases and foods allowed. Avoid hunger, you can have a snack between meals. There are no strict restrictions and this pleases women. Many celebrities use them. and they're happy. Just look at your skin and skin. You unwittingly begin to believe that the diet really works. "