Dyukan diet attack: menu for a week, list of authorized 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-70's French doctor Pierre Ducan diagnosed the next patient who came to him.At this time, this disease was treated with the use of low -calorie products in very modest quantities.Dukan decided to develop a fundamentally different electricity system that not only helps people get rid of excess weight without a constant feeling of hunger, but also in the future to maintain a good figure effortlessly.

Pierre Ducan has been working on his system for several decades, constantly improving it.In 2000, he published the book "I do not listen to weight loss", which immediately became a bestseller, was translated into dozens of languages and published in forty countries.Ducan's diet is often called a ketogenic diet.Its principle is that carbohydrates are excluded from the diet, so that the human body is forced to spend stocks of accumulated fat, extracting energy from them.However, first of all, glycogen reserves are exhausted and only then does the process of release of ketone bodies begin, the ketosis manifests the adaptive reaction of the body formed during evolution.

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

Stages of Dukan's diet

The ketogenic diet consists of four stages (sometimes instead of the word "stage" diet, use the word "phase").The first two of them are aimed at reducing body weight due to fat burning and the second to stabilize weight and maintain the result.

Stage # 1. Attack

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

Stage 2 number. Alternation.

28 vegetables are added to meat products and the diet is now based on the alternation of proteins and proteins.

Stage No. 3. Fixing.

The scene is aimed at stabilizing weight.High energy products are gradually added to the diet.Avoid the effect when the dumped pounds return and bring "friends" with you, protein days help.

Stage 4. Stabilization.

This stage of people who want to save a slender figure acquired with Dukan's diet should stretch for life.It includes compliance with only three simple rules:

• The use of three tablespoons of oat bran every day.
• At least twenty -minute walks and refusal to use lifts.
• The need to arrange protein days once a week.

The basic principles of diet

Reducing the number of calories to a good result will never lead!- So the author of the diet himself repeatedly claims.He explained his point of view with the fact that once a person returns to normal nutrition, the weight returns again.That is why Dukan develops a diet when the body first burns excess adipose tissue and then ceases to accumulate it completely.

Hunger does not threaten you.This principle is particularly fond of those who have been able to experiment with small portions of other diets.Pierre Dukan prohibits it is limited to the number of products.

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

Total undressing.Before starting a diet, it is recommended to get rid of all products that are not included in the authorized list.Remove sugar, buns and sweets from sight, throw cereals and pasta, clean the refrigerator of harmful mayonnaise, ketchups and sauces, forget about cheese and sausages that are of no use.If the forbidden does not come across the eyes and they are so desirable, "extras", then sitting on this diet will be much easier.

Bran is required.There is unlikely to have a person to eat oat bran with pleasure.But, alas, you can't do without this product.Oat bran should be on the menu every day because they:

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

Movement is life!Don't worry, you don't have to sweat in the gym for hours on Ducan's diet, torture yourself with a boring swim on the path of the pool, or throw your foot behind your ear in yoga.The physical activity in the described weight loss method is very, very moderate, but obligatory.Daily 20-minute walks will accelerate metabolism, make fat faster, keep muscles in good shape.If you think this time is not enough for you, you can gradually increase the duration.It is important for physical activity to bring joy.During the third stage of the diet, you can add morning exercises or a light range of exercises for the most problem areas of the body.

Vitamins are needed.To reduce the stress of diet change and a little body maintenance, you should regularly take vitamins.Since at the stage of attacks the vegetables and fruits are completely excluded, it is time to start drinking a multivitamin complex, but strictly monitor the dose indicated on the package.

The advantages and disadvantages of Dukan's diet

Disadvantages:

Ducan's diet is contraindicated in people with gastritis, ulcer and other diseases of the stomach.

• In the first days of the diet, people usually feel a breakdown.Fatigue is not a reaction to the body of a scarce diet and increased physical activity, as all this is not provided by the diet.Apathy and reluctance again become from the sofa - the psychological manifestations of purely physiological processes: the number of ketone bodies increases in the body, the number of vitamins decreases.
• If you do not like to cook, then a limited number of products and an almost complete absence of supplements will make you think about the need for a diet or maybe even make you move away from it.
• Choosing allowed products for people with allergies or individual intolerance can become a problem, so it is better to consult a doctor before starting a diet.
• If you are a sweet tooth, then the decision to abandon such favorite desserts can lead to depression.But this is nothing more than a brain trick.It is important to configure yourself with the fact that you abandon sweets and once you reach your perfect weight, you can sometimes indulge in a small amount of ice cream or chocolate.

Advantages:

• You yourself choose your favorite products from the list of useful, decide when and in what quantity they are.
• Ducan's diet is always a guaranteed result if it is possible to adhere to all the rules and requirements and to exclude breakdowns.
• Fast and solid results in the first stage of attack.
• The diet is easy to monitor both at home and at work.Even the abundant buffet in the resort will enjoy a significant number of allowed dishes.

Stage of Attack: Menu for one 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 excess weight and no more than five days for those who should lose only a few pounds.

Winning products:

• meat (beef, rider, rabbit);
• offal (tongue, heart, liver, kidneys);
• fish (boiled, stewed, smoked, as well as canned fish without oil);
• seafood (without limiting species);
• ham (with fat content not more than 4 percent);
• Skinless poultry meat (exception - goose and duck);
• Eggs (proteins can be eaten without restrictions, yolks - only in a small amount, especially if the high level of cholesterol in the blood);
• dairy products (low fat, milk, sour, yogurt, yogurt, fermented roasted milk);
• oat bran in the amount of one and a half tablespoons (they can be added to yogurt or cooked cakes from them);
• at least 1.5 liters of clean water a day;
• Tea, coffee (natural, soluble, chicory coffee drinks), decoction of herbs, soda water from the Lite category;
• Spices and spices (salt in moderate quantities, tomato paste, onion, garlic, basil, cyclers, dill, parsley).

If you do not want to come up with some new dishes and look for recipes, use the head menu for a week.

Monday

• Breakfast: Omelet of three eggs with milk add.
• Lunch: chicken soup puree, mint tea with oat bran cake.
• Breakfast: Kefir, lemon pie.
• Dinner: baked in the mackerel oven, kefir.

Tuesday

• Breakfast: Milk porridge made of oat bran, a cup of coffee.
• Lunch: beef beaten, chamomile tea.
• Breakfast: cooked seafood.
• Dinner: Baked in the oven pieces of turkey, yogurt.

Wednesday

• Breakfast: boiled eggs with greenery, a cup of coffee.
• Lunch: steam chicken cutlets, bran cakes, green tea.
• Breakfast: Cheesecakes prepared in the oven.
• Dinner: A roller of an omelette in which the red fish is wrapped.

Thursday

• Breakfast: sandwich (bran cut + ham), coffee drink.
• Lunch: ears, boiled eggs with onions, ginger tea.
• Breakfast: beaten with a sugar substitute poured with lemon juice.
• Dinner: fish baked in the sleeve, a decoction of rosehip fruit.

Friday

• Breakfast: meat chips, black tea.
• Lunch: roasted from chicken meat, green tea.
• Breakfast: Bran pancakes, kefir.
• Dinner: fish salad, mint tea.

Saturday

• Breakfast: eggs with meat or ham, a cup of coffee.
• Lunch: beef steak, black tea with lemon.
• Breakfast: Oatmeal cake, flavored yogurt.
• Dinner: Omelet with onions and seafood, green tea.

Sunday

• Breakfast: boiled eggs with greenery and garlic, a cup of coffee.
• Lunch: stewed chicken breasts in tomato paste, chamomile tea.
• Breakfast: oat bran porridge with adding vanillin.
• Dinner: assorted fish, kefir.

Cooking recipes for an attack stage

Aromatic mackerel baked in the oven

You will need to prepare this dish:

• boring corpse;
• lemon;
• Green (parsley, dill, cyclers);
• salt;
• black pepper;
• Baking foil.

Wash mackerel under a stream of water, separate your head, clean the carcase from the inside, rinse again under the tap, place a paper napkin to remove excess water.After a few minutes, start the fish belly with greenery, sprinkle inside and outside with lemon juice.Add salt and pepper to taste.Wrap mackerel in foil so that there are no cracks left from which the juice can flow.Put the product in the oven, preheated to 180 degrees and cook for 20-25 minutes.

A simple recipe for cheesecake

Required ingredients:

• 1 pack of low fat cheese;
• 1 chicken egg;
• 4 tablespoons of water;
• 2 tablespoons of flax seeds;
• 2 tablespoons of corn starch;
• sugar;
• Vanillin;
• A pinch of salt.

Using a blender or coffee grinder, cut flaxseed to get flour.Mix all the ingredients.Form a cheesecake from the homogeneous mass.Place them in baking or foil on a baking sheet.Grease the shapes or foil with a small amount of vegetable oil.Put in the oven for 20 minutes at 190 degrees.Hot cheesecakes with yogurt or low -fat sour cream are particularly delicious.