Dyukan regime attack: a one -week menu, a 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 -1970s, the 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 has decided to develop a fundamentally different electricity system that would not only help people get rid of excess weight without a constant feeling of hunger, but in the future to keep a good figure effortlessly.

Pierre Ducan worked on his system for several decades, improving it constantly.In 2000, he published the book "I did not listen to weight", which immediately became a bestseller, 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, in extraction.However, first of all, the glycogen's glycogen reserves are exhausted and it is only then that the process of release of ketone bodies begins, an ketosis manifested the adaptive reaction of the body formed during the evolution.

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

Ducan diet stages

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

Step n ° 1. attack

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

Scene number 2. Alternation.

28 vegetables are added to lively products and the diet is now based on the alternation of protein and protein-vehicle days.

Step n ° 3. Fixing.

The stage aims to stabilize the weight.High energy value products are gradually added to the diet.Avoid the effect when the kilograms thrown back and bring "friends" with them, the days of protein help.

Step n ° 4. Stabilization.

This step in people who want to save a thin silhouette acquired with the Dukan diet should extend a lifetime.This implies compliance with only three simple rules:

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

The basic principles of the regime

A decrease in the number of calories to a good result will never lead!- The author of The Diet himself therefore said on several occasions.He explained his point of view by the fact that 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 the adipose tissue, then stops accumulating it completely.

Hunger does not threaten you.This principle particularly likes those who have managed to experiment with tiny portions on other regimes.Pierre Ducan prohibits being limited in the number of products.

The choice is enormous.Even the most sophisticated gastronomic will find in the list of authorized products which is perfect for him.If you decide to try this diet, there should always be a table of what you can eat.These are a hundred products, 72 of which belong to the protein category and 28 plantations.And which of them choose and how often they are, you decide.

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

The sound is required.It is unlikely that there is a person who eats oat sound with pleasure.But, alas, you cannot do without this product.Oat sound should be on the menu daily, because they:

• Helping to feel the feeling of satiety faster;
• Clean the intestines of toxins;
• Help eliminate leftover food.

Movement is life!Don't worry, you don't have to sweat in the gymnasium for hours in the ducan diet, torture yourself with dull swimming along the pool path or throw your foot behind the yoga ear.Physical activity in the method described in weight loss is very, very moderate, but compulsory.The 20 -minute daily walks will accelerate metabolism, make fat faster, keep the muscles in good shape.If you think this time is not enough for you, you can gradually increase the duration.It is important that physical activity brings joy.During the third stage of the diet, you can add morning exercises or a slight set of exercises for the most "problematic" areas of the body.

Vitamins are necessary.To reduce the stress of the change in food and a little body support, you should regularly take vitamins.Since at the stage of attacks, vegetables and fruits are completely excluded, it is time to start drinking a multivitamin complex, but strictly observing the dosage indicated on the packaging.

The advantages and disadvantages of the diet of Dukan

Defects:

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

• At the start of the diet, people generally feel a break.Fatigue is not a reaction of the body to lean dietetics and increased physical activity, because all this is not planned by the diet.Apathy and reluctance are raised once again in the sofa - the psychological manifestations of purely physiological processes: the number of ketone bodies has increased in the body, the number of vitamins has 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 to move away from that.
• The choice of products authorized for allergic people or individual intolerance can become a problem, so before starting a diet, it is best to consult a doctor.
• If you are a sweet tooth, the decision to abandon such favorite desserts can lead you to depression.But it's nothing more than a brain.It is important to configure yourself to the fact that you abandon the candies and after reaching your perfect weight, you can sometimes pamper with a small amount of ice or chocolate.

Benefits:

• You choose your favorite products yourself in the list of useful, decide when and in what amount they are.
• Ducan's diet is always a guaranteed result if it is possible to adhere to all rules and requirements and exclude breakdowns.
• Quick and solid results at the first “attacker” stage.
• The diet is easy to observe at home and at work.Even an abundant buffet in the complex will please with a considerable number of authorized dishes.

Attack stage: Menu for a week

The most difficult in the physiological and psychological sense is the first step in the regime - the attack stage, the duration of which does not exceed ten days, if there are a large number of weights, and not more than five days for those who need to lose only a few kilograms.

Profitable products:

• meat (beef, rider, rabbit);
• Orfals (language, heart, liver, kidneys);
• fish (boiled, cooked, smoked, as well as the canned fish without oil);
• seafood (without limiting species);
• HAM (with a fat content of less than 4%);
• Skin -free poultry meat (exception - goose and duck);
• Eggs (proteins can be consumed without restrictions, yellow - only in small quantities, especially if the high level of cholesterol in the blood);
• Dairy products (Cottage cheese with low canvas, milk, yogurts without pieces of fruit, kefir, fermented milk);
• Oat bran by climbing a tablespoon and a half (they can be added to the yogurt or the cooked cakes of them);
• At least 1.5 liters of clean water per day;
• Tea, coffee (natural, soluble drinks, chicory coffee), decorations of herbs, sparkling water in the Lite category;
• Spices and seasonings (salt in moderate quantities, tomato paste, onions, garlic, basil, coriander, dill, parsley).

If you do not want to offer new dishes and search for recipes, use the menu of the chapter below for a week.

Monday

• Breakfast: Omlet of three eggs with the addition of milk.
• Lunch: Soup Pulse chicken, mint tea with an oat cake.
• Snack: Kefir, lemon pie.
• Dinner: cooked in the oven mackerel, kefir.

Tuesday

• Breakfast: milk porridge in oat sound, coffee cup.
• Lunch: beaten beef, tea with chamomile.
• Snack: Boiled seafood.
• Dinner: cooked in turkey oven, yogurt.

Wednesday

• Breakfast: hard eggs with green vegetables, coffee cup.
• Lunch: Steam lying, sound 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 + ham cut), a coffee drink.
• Lunch: ears, hard eggs with onions, ginger tea.
• Snack: whipped with a sugar substitute, poured with lemon juice.
• Dinner: Fish cooked in the sleeve, a decoction of rosehip fruits.

Friday

• Breakfast: meat cups, black tea.
• Lunch: cooked in aluminum paper chicken, green tea.
• Snack: Bran pancakes, kefir.
• Dinner: Fish salad, mint tea.

SATURDAY

• Breakfast: eggs with meat or ham, coffee cup.
• Lunch: beef steak, black tea with lemon.
• Snack: oat cake, flavored yogurt.
• Dinner: omelette with onions and seafood, green tea.

Sunday

• Breakfast: hard eggs with green vegetables and garlic, coffee cup.
• Lunch: chicken breast simmered in tomato paste, tea with chamomile.
• Snack: porridge of oat sound with the addition of Vanillin.
• Dinner: matching fish, kefir.

Recipes for cooking for an attack step

Baked flavored mackerel

You will have to prepare this dish:

• carcass of mackerel;
• lemon;
• Greens (Parsley, Aneth, coriander);
• salt;
• black pepper;
• Sheet for cooking.

Wash the mackerel under a flow of water, separate your head, clean the carcass from the inside, rinse again under the tap, put a paper towel to eliminate excess water.After a few minutes, start the abdomen of the fish with green vegetables, sprinkle inside and outside with lemon juice.Add salt and pepper to taste.Wrap the mackerel in aluminum foil so that there are no more cracks from which the juice can flow.Put the product in the oven preheated to 180 degrees and prepare for 20-25 minutes.

A simple recipe for cheese cakes

Necessary ingredients:

• 1 cheese package with low fat content;
• 1 chicken egg;
• 4 tablespoons of water;
• 2 tablespoons of flax seeds;
• 2 tablespoons of corn starch;
• SOUTRY;
• vanillin;
• A pinch of salt.

Using a mixer or a coffee mill, chop the flax seeds to obtain flour.Mix all the ingredients.From the resulting homogeneous mass, form cheese cakes.Put them in cooking molds or on aluminum foil on a baking sheet.Pre-lubricate mussels or aluminum foil with a small amount of vegetable oil.Put the oven for 20 minutes at a temperature of 190 degrees.Warm cheese cakes with yogurt or low -fat cream are particularly delicious.