Dyukan's nutritional attack: a menu for a week, a list of permitted products

Ducan's diet has been one of the most popular in the world for several decades.It all started that the French doctor Pierre Dukan diagnosed the next patient who came to him in the mid -1970s.At that time, this disease was treated with the use of products with low California in very modest quantities.Ducan decided to develop a basic power system that would not only help get rid of excess weight without constant hunger, but in the future to hold a good figure without effort.

Pierre Ducan worked on his system for several decades and constantly improved it.In 2000 he published the book "I don't hear too loose weight", which immediately became a bestseller, was translated into dozens of languages and published in forty countries.Ducan's diet is often referred to as a ketogenic diet.Its principle is that carbohydrates are excluded from the diet, so first of all, glycogen reserves are exhausted from the liver, and only then does the process of the release of ketone bodies begin, ketosis showed the adaptive reaction of the body formed during the evolution.

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

Stadiums of Ducan's diet

The ketogenic diet consists of four stages (sometimes instead of the word "stage" supporters of the nutrition use the word "phase").The first two of them aim to reduce body weight through fat burning and the latter to stabilize the weight and maintain the result.

Level No. 1. Attack

The first results of the weight loss are achieved at this stage.

Level number 2. Change.

28 vegetables are added to meat products, and the diet is now based on the change of protein and protein-detectable days.

Level No. 3. Fixing.

The stage aims at weight stabilization.Products with a high energy value are gradually added to the diet.Avoid the effect when the kilogram thrown away and bring "friends" to help proteinage.

Level No. 4. Stabilization.

This phase in people who want to save a slim figure that is won with Dukan's diet should expand for a lifetime.Compliance contains only three simple rules:

1. The use of three tablespoons of oat brane every day.
2. At least twenty minutes on foot and refuse to use elevators.
3. The need to order protein days once a week.

The basic principles of nutrition

A decrease in the number of calories on a good result will never lead!- So the author repeatedly claimed.He explained his perspective through the fact that the weight returns as soon as a person returns to normal nutrition.That is why Ducan developed a diet when the body burns excess fat tissue for the first time and then completely stops accumulating it.

She doesn't threaten hunger.This principle in particular may be experimenting with tiny portions about other diets.Pierre Ducan forbids to limit himself in the number of products.

The choice is huge.Even the most demanding gourmet finds in the list of permissible products, which is perfect for him.If you choose Ducan's diet, you should always put a table from what you can eat.These are a hundred products, 72 of which belong to the category of protein and the 28 plant.And which of them and how often they are, they decide.

Total stripes.Before the start of a diet, it is recommended to get rid of all products that are not included in the list of permits.Remove sugar, buns and sweets from visibility, throw muesli and pasta, clean the refrigerator of harmful mayonnaise, ketchups and sauces, forget cheese and sausages from which there is no use.If the forbidden do not come across the eyes and they are so desired, "goodies", the observation of the diet will be much easier.

Bran is required.It is unlikely that there is a person who eats oat bran with pleasure.But unfortunately you cannot do without this product.Oatbran should be on the menu daily because they:

• help to feel the feeling of saturation faster;
• Clean the intestine of toxins;
• Help remove the remains of food.

Movement is life!Don't worry, you have to sweat on Ducan's diet in the gym for hours, torture yourself with boring swimming along the pool path or throw your foot in the ear behind your ear.The physical activity in the described method for losing weight is very, very moderate, but mandatory.20-minute walks daily accelerate the metabolism and make the fat faster to keep the muscles in good condition.If you believe that this time is not sufficient for you, you can gradually increase the duration.It is important that physical activity is fun.During the third stage of the diet, you can add morning exercises or a light number of exercises for the "most problematic" zones on the body.

Vitamins are necessary.In order to reduce stress by changing the diet and support the body a little, you have to take vitamins regularly.Since the attacks, vegetables and fruits are completely excluded in the phase of attacks, vegetables, it is time to drink a multivitamin complex, but strictly observe the dosage specified on the package.

The advantages and disadvantages of Dukan's diet

Defects:

Dukan's diet is contraindicated in people with gastritis, ulcers and other gastric diseases.

1. In the early days of nutrition, people usually feel a collapse.Fatigue is not a reaction of the body to a lean nutrition and increased physical activity, as this is not intended by diet.Apathy and unwillingness rise from the couch again - the psychological manifestations of purely physiological processes: the number of ketone bodies increased in the body, the number of vitamins decreased.
2. If you do not like to cook, you can think of a limited number of products and an almost complete lack of additives about the need for a diet or you can even be deducted from it.
3. The choice of permissible products for people with allergies or individual intolerance can become a problem.So before the start of a diet it is better to consult a doctor.
4. If you are a sweet tooth, the decision to give up such favorite desserts can lead them to depression.But that's nothing more than a brain trick.It is important to configure yourself in such a way that you give up the sweets and, after reaching your perfect weight, sometimes let yourself be pampered with a small amount of ice or chocolate.

Advantages:

1. You choose your favorite products from the list of useful, decide when and in what amount you are.
2. Ducan's diet is always a guaranteed result if it is possible to keep all rules and requirements and exclude outbreaks.
3. Fast and solid results in the first "attack".
4. Nutrition is easy to observe both at home and at work.Even a plenty of buffet in the resort will be liked with a considerable number of permitted dishes.

Level of the attack: menu for a week

The most difficult in the physiological and psychological sense is the first stage of nutrition - the level of the attack, the duration of which is no longer than ten days if there is a large amount of overweight, and not for more than five days for those who only have to lose a few kilograms.

Profitable products:

• Meat (beef, rider, rabbits);
• Border (language, heart, liver, kidneys);
• Fish (cooked, steamed, smoked and fish without oil);
• Seafood (without restricting the species);
• Ham (with a fat content of no more than 4 percent);
• Poultry meat without skin (exception - goose and duck);
• Eggs (proteins can be eaten without restrictions, egg yolk - only in small quantities, especially if the high cholesterol level in the blood);
• Dairy products (low -fat cottage cheese, milk, yogurt without fruit, kefir, fermented back milk);
• Oatbran in the amount of one and a half tablespoons (they can be added by you yogurt or cooked cake);
• At least 1.5 liters of clean water daily;
• Tea, coffee (natural, soluble, coffee drinks from the chicorée), herbal shots, carbonated water in the Lite category;
• Spices and spices (salt in moderate quantities, tomato paste, onions, garlic, basil, coriander, dill, parsley).

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

Monday

• Breakfast: Omle of three eggs when adding milk.
• Lunch: chicken soup puree, mint tea with a oat cake.
• Snack: Kefir, lemon cake.
• Dinner: in the oven mackerel, kefir.

Tuesday

• Breakfast: porridge made of oat brane, cup of coffee.
• Lunch: beef beaten, tea with chamomile.
• Snack: cook seafood.
• Dinner: baked in the pieces of truthahn, yogurt.

Wednesday

• Breakfast: cooked eggs with green, cup of coffee.
• Lunch: steam chicken schnitzel, clothes cake, green tea.
• Snack: prepared cheesecake in the oven.
• Dinner: A role of an omelet in which red fish is wrapped.

Thursday

• Breakfast: a sandwich (a cut + ham), a coffee drink.
• Lunch: ears, cooked eggs with onions, ginger tea.
• Snack: whipped with a replacement for sugar, cast with lemon juice.
• Dinner: Fish baked in the sleeves, a decocative dropout from rose hip fruits.

Friday

• Breakfast: meat chips, black tea.
• Lunch: baked in foil chicken, green tea.
• Snack: Bran, Kefir.
• Dinner: fish salad, mint tea.

Saturday

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

Sunday

• Breakfast: cooked eggs with green and garlic, cup of coffee.
• Lunch: steamed chicken breast in tomato paste, tea with chamomile.
• Snack: porridge from oatbrane with vanillin.
• Dinner: Fish sorted, kefir.

Recipes for cooking for an attack stage

Fragrant mackerel that was baked in the oven

You must prepare this dish:

• Mandroada cadaver;
• Lemon;
• Greens (parsley, dill, coriander);
• Salt;
• Black pepper;
• Foil for baking.

Wash the mackerel under a water current, separate your head, clean the carcass from the inside, rinse again under the tap, put on a paper napkind to remove excess water.After a few minutes, start the fish belly with greens and sprinkle it with lemon juice inside and outside.Add salt and pepper to the taste.Wrap the mackerel in foil so that there are no cracks from which the juice can flow out.Place the product in the oven to 180 degrees and prepare for 20-25 minutes.

A simple recipe for cheesecake

Necessary ingredients:

• 1 pack with low -fat cottage cheese;
• 1 chicken egg;
• 4 tablespoons of water;
• 2 tablespoons of flat seeds;
• 2 tablespoons of corn starch;
• Sucrone;
• Vanillin;
• A pinch of salt.

Chop the flax seeds with a mixer or coffee grinder to get flour.Mix all the ingredients.Kese cake form from the resulting homogeneous mass.Place them in baking tins or foils.In advance -the shapes or the film with a small amount of vegetable oil in advance.Put in the oven for 20 minutes, at a temperature of 190 degrees.Hot cheesecakes with yogurt or low -fat sour cream are particularly delicious.