The global notoriety of the professor Dukan become, creating a unique system of food – nutrition dukan the user. The principle is to them the daily menu allows you to see the first result in a short time. Table ready recipes for each day make diet understandable and correct.
What constitutes a system dukan user
All takes place in 4 stages, the length of which is determined individually. Thanks to the protein to attack the first stage, the body scattered in the metabolism and starts the processes of the destruction of the fat mass.
Diet is not intended for fasting. The author of the diet is of opinion, that the body of the necessary proteins, which form its basis. And carbohydrates and fats belong to the restrictions that must be observed, is greater than 3 months.
Principles of system dukan user
The principles that form the foundation of profiling, mandatory throughout the diet and is done every day:
- Building diet according to the scale of the power supply;
- Water — 1.5 l;
- Oat bran — 4 tablespoons. l. (drink water);
- Walks — 30 min. every day;
- Vitamin preparations.
Advantages over other diets
Diet has a number of advantages:
- No need for fasting, because the protein products can be always.
- Require result.
- Weight will be lost quickly.
- Reduces fat deposits without damaging the muscle mass.
- Hair and nails grow stronger and grow better.
- The result obtained is easy to stick thanks to the good practice cycle.
System disadvantages
However, there are some drawbacks:
- Is not prohibited by the freedom of the volume and frequency of food consumption.
- The use of protein food surplus can be full of problems with the work of some makers.
- Absolute exception in fats and carbs.
If long run diet
The duration of each phase of the diet is directly proportional to depend on the weight, desired thrown in.
So, for example, to lose 10 kg, the first stage took place for 3 days, therefore, the second — 50 days, and the third is the need for up to 100 days. Increases the weight increases and the time each stage.
Your BMI
Body mass index (BMI) is the main grade level or having the weight in the body. Experts argue that correctly calculated the body mass index – the basis for success in the future in the process of losing weight.
This indicator diet dukan user, the combined curve of the vibration change of the weight of the last half of the year. The daily menu, which in turn means the correction is overweight.
The preparatory stage
First of all it is necessary to limit salt and sugar in your diet. This will reduce the stress during your full exceptions in the first stage. Nutritionists recommend delete pastry and muffins. They can be easily replaced by other products.
Important who is drinking regime, which lie close analysis. Coffee, soda worth completely ruled out, replacing them not just with water or natural well effects be also warm. Go in the preparatory stage and thoroughly strengthening their knowledge of the supply system, it is necessary to clean your body.
1 phase of "Attack"
The beginning phase of the diet dukan the user received a response to its rapid development the name.
The menu is daily provided for, addicting valgutoodete (see table below). Filmed a restriction on their amount of use. Veto on top of fats and carbohydrates.
Allowed products
Allowed is a number of products:
- Way;
- Sugar substitutes;
- Milk, dry 1.5 % — 4 tbsp. l.;
- Cocoa – not more than 14% fat, 1 tsp.;
- Starch – 1 tbsp. l.;
- The flavors of processed;
- Gelatin;
- Wheat bran – 1 tbsp. l.;
- Baking powder;
- Onion;
- Lemon in the form of spices;
- Broth cubes without fat;
- Cumin;
- Green;
- Vinegar;
- Vanilla;
- Mustard;
- Salt – 0,5 teaspoon. day;
- Cinnamon.
Prohibited products
Here is what should never be on the table:
- Sugar;
- Alcohol;
- Oils;
- Fats;
- Mayonnaise;
- Milk 1,5 % fat;
- Pone and sweets;
- Bakery, flour higher class.
The sample menu is for each day of the week. Table
The most convenient way to create table diet (see below), which is clearly grabs throughout the week of food.
Within the diet dukan the user there are rules for compilation of menu each day:
- Bran – 1-2 tbsp. l.
- 1.5 litres of fluid a day.
- The best way to prepare food, without oils.
- Use only authorized products!
- Minimize salt, spices and sweetener.
Recipes phase
Below are examples of the dishes allowed products
Cutlets "Delicate"
- Minced meat (chicken or rabbit) — 1.5 kg;
- Egg – 2 pcs;
- Bran – 2 tablespoons;
- Salt, spices.
Slightly salted and flavoured minced meat to form flattened balls. Dip in the egg and roll in the bran, fry without oil. As an alternative you can use a slow cooker, mode "Quenching".
Seafood salad
- Fish (preferably red) – 200 g;
- Egg – 2 pcs;
- Soy sauce – 50-70 g;
- Salt (for fish, if boiling).
Cooked ingredients to chop. Mix and add the greens, soy sauce.
Soup "chicken"
- Fillet (chicken) – 1 pcs.;
- Soy sauce – 50 g;
- Egg – 1 pc;
- Green.
Boiling water administered in the chopped chicken and sauce. Cook the meat, pour the beaten egg, while constantly stirring. On the stove off and add the parsley. Allow to stand for 1 hour.
Roll omletny
- Milk non-fat – 1 tbsp.;
- Egg – 1 pc;
- Kaerakliisid – 2 tablespoons
- Meat or fish filling for.
Laugh in the egg and milk, add bran. Cook the omelette, turning. When the omelet put on top of filling. Serve with the sauce.
Cheesecakes "in the park"
- Curd non-fat – 250 g;
- Egg – 2 pcs;
- Bran – 1/2 tbsp.
- Sweetener and salt to taste.
- Vanilla.
Eggs, cream cheese, and bran and sõtku the dough. To taste, add the sweetener, salt and vanilla.
2 phase "Cruise" (Striping)
In place of purely protein day, should be phase alternating their vegetable. Vegetables rich in dietary fiber, so there is no limited quantities.
Allowed products
| Cereals | Kaerakliisid – 4 tbsp. l. |
| Vegetables | All apart from starchy. |
| Mushrooms | Mushrooms, boiled or baked. |
| Herbs and spices | There are no limitations. |
| Dairy products | Low-fat milk. Cheese and processed cheeses. |
| Seafood and fish | The fish of the sea and the river. Seafood: squid, prawns, mussels, crabs, caviar, crustaceans, oysters, octopuses. |
| Meat products | Food types of meat. Offal of. |
Prohibited products
Under the prohibition in the second stage belong to such products:
- Products high in starch;
- Pasta and cereals;
- Olives;
- In may;
- Pulses;
- Beans (not green, str);
- Fruits: bananas and avocado.
Recipes phase
Green tn broccoli Soup
200-300 g of broccoli cooked in kohtla-chicken broth. Add the salt and soy sauce to taste. Beat blender. Serve with mushrooms or fish.
Pancakes out of oat bran
Mix the dough 250 g non-fat dry milk, 4 tablespoons of Bran and 1 egg quail. Preheat skillet with minimal amount of oil.
Chicken cutlets with mushrooms
A mixture of 250 g chicken minced meat, 100 g of finely chopped walnut mushroom and 1 egg. To form the flat ovals. Bake a steaming or a slow cooker (mode "quenching"). Saab serve actually quite perfectly perfect..
3 the stage of "Consolidation" (Insurance)
This stage is characterized by the focus is the saving of previously achieved result. The weight is no longer a go.
Diets become more diverse. Dominate the protein — veggie days. And allowed 1 festive reception of food the week of preparation, which lead to the dieting.
Allowed products
The list of products, allowed to consume, are greatly enlarged:
- Juices, 1 tbsp. freshly squeezed;
- Vegetable oils – 1 tbsp. l.;
- Pasta and cereals: kaerakliisid every day, rice, wheat or pasta once a week;
- Vegetables: all the same as in the previous stage. Baked potatoes – 1 time per week;
- Mushrooms: all cooked or baked;
- Herbs and spices: (see stage "triibutada"), the marjoram;
- Fruits and dried fruits: raisins, prunes, dried apricots, apples, plums, pears, apricots, etc.;
- Dairy products: only low fat. Cheese (solid);
- Seafood and fish (see stage "Triibutada a");
- Meat products (see stage "triibutada you").
Prohibited products
Among the dangerous products remain the same, which is common in all stages, and in particular, bananas, dates, figs and mango. Must not eat the best, soft cheese or goat cheese with over 40 % fat.
Recipes phase
If the curd apple
Is cottage cheese (300 g), add the sliced apples. Add the wholegrain flour (50 g).
Mix and form flat cakes. Cook in slow cooker or pan add oil without.
Soup vegetable with meatballs
Boiling water or chicken broth add the diced vegetables (potatoes, carrots, broccoli, onions, seller mobile applications). Form the turkey meat and chicken egg meatballs. Add to soup and boil until soft.
Steam cutlets
That steam cutlets need 300 g chicken fillets. Cut into cubes and add 1 egg, 3 tbsp. l. the whole grain flour. Form the cutlets and cook for a couple until soft.
4 the stage of "Stabilization"
The essence of the last phase, the aim is to ensure a trouble-free transition to the new diet regime.
So for a long time it keeps the results obtained, it is necessary to keep in mind the recommendations:
- Be one of the daily protein food of the rules of the first stage;
- Lean meat, poultry and fish, no starchy vegetables and fruits, hard cheese, which contains no high-fat dairy products;
- At least salt and sugar.
- Only 2 times throughout the week can consume starchy and pasta.
- A lot of water and bran.
Allowed products
Eat can almost all products. Not just always always keep in mind the rules that are already firmly who were minds.
Prohibited products
Should not the numerous add flour and sugary in your diet, and even after eating disorders.
A sample menu is every day weeks
| Day | Breakfast | Lunch | Dinner |
| 1-st | Cheesecakes pumpkin with coffee | Soup-porridge, vegetables, cutlets | Steam fish, kefir |
| 2. | Yogurt with strawberries, tea | Grilled beef and vegetable toppings | Buckwheat with chicken breast |
| 3. | Sandwiches (cheese is melted and ham), coffee | Soup of fish, salad | Steak (lean pork) |
| 4-th (protein) | Curd dried fruits, tea | Chicken cutlets, grilled | Baked fish in batter and tra slicing |
| 5. | Semolina porridge, yoghurt | Meatballs steamed fresh vegetables | Spaghetti soya sauce cauliflower |
| 6. | Cheese pie minced meat (beef), if the drink is made of workplace chicory | Soup with vegetables and meat | Salad of boiled vegetables and seafood |
| 7. | Rice porridge and fruit, do, | Lasagne with vegetables and veal | Through vegetables, salad, yogurt |
Recipes phase
Lasagne with vegetables and veal
Through the sheets of lasagne of minced meat. Put layers of sheets, minced meat in tomato sauce and broccoli. Well lubricated mayonnaise and grated cheese.
You can add other vegetables. For example, lillkapsas or zucchini. Bake in the oven until cooked.
Pie with cheese and sausages
Ago called beaten eggs (3 pcs.) together with the grated cheese and the chopped sausage broilers. The foundation of casseroles can take pasta. All to mix and bake in the slow cooker in mode "baking".
Copyright recipes Pierre Ducane
Layered seenesaak (3-th stage)
- Pickled mushrooms;
- Carrot;
- Onion;
- Garlic;
- Boiled eggs;
- Du-mayonnaise.
Separately chop and fry the onion, mushrooms, carrot. Grate egg whites and yolks in separate large grater. Mayonnaise mix the garlic. Assemble the salad in layers: onions, mushrooms, carrots, protein, egg yolks. All the layer onto the top, lubricate the mayonnaise with.
Beef is vietnam (2. phase)
- beef sirloin steak – 350 g;
- soybean sauce and oyster 30 g;
- garlic – 4 cloves;
- ginger – 1töö;
- pepper and coriander – to taste.
Coriander need to be cut, and grate the ginger. Marinate for 30 min beef in oyster and soya sauce added pepper, coriander and ginger. Fry the meat with garlic until soft on high heat.
Oatmeal cookies Ducane (1. phase)
- egg – 4 pcs.;
- wheat bran – 2 tablespoons;
- kaerakliisid – 4 tbsp. l.;
- liquid sweetener – 0,5 teaspoon.;
- vanilla flavouring – 20 drops.
Separated proteins of egg yolks mixed with bran, flavor and sweetener. Preheat the oven to 180 degrees. Whipped egg whites mixed with egg yolks. Bake for 20 minutes.
Chicken salad and mushrooms (4-th phase)
- chicken four – 4 pcs.;
- mushrooms – 350 gr.;
- mustard – 2 tablespoons;
- low-fat yogurt — 250 g.;
- apples – 3 pcs.;
- chilli pepper;
- coriander (or any other green);
Finely chopped cooked meat. Chop and boil some mushrooms. A mixture of yogurt and mustard to add to the salad. Sprinkle with the herbs.
Control weight and what to do if the weight does not disappear
A certain time, the weight may terminate the leave. This may be due to the fact that some of the vegetables stick to the water in the body. The need to reduce salt intake. And at the same time, water scarcity can affect the metabolism to push the weight.
Keep drinking regime. Do not pay to abuse the allowed products. Not head hunger, it slows down the metabolism. Adhere to the mandatory profile activity.
Interference diet
Worth the following days after violation of diet regime Ducane, do again the protein according to the tables of the daily menu. Because the body needs 1-2 days to continue the process of weight loss.
Useful tips nutritionists with that weight on a diet Ducane
- That the snacks — only protein products.
- White flour and sugar under the is prohibited.
- More water, teas and concoctions.
- The use of vitamin complexes.
- Natural vegetables and fruits.
Contraindications
Despite the efficiency and balance eating disorders has a number of contraindications:
- Kidney disease.
- Work disorder of the blood vessels.
- Heart problems.
- Diseases of the gastrointestinal TRACT.
- Liver disease.