Dyukan diet attack: a menu for a week, a list of allowed products and recipes

For 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, French doctor Pierre Dukan diagnosed the other patient who came to him.At that time, this disease was treated with the use of low -calorie products in very modest quantities.Ducan decided to develop a fundamentally different energy system, which would not only help people get rid of excess weight without a constant sense of hunger, but in the future to keep a good figure without effort.

Pierre Ducan worked on his system for decades, continuously improving it.In 2000, he published the book "I Do not Listen Loss of Weight", which immediately became bestseller, 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 the human body is forced to spend accumulated fat shares, extracting energy from them.However, first of all, glycogen reserves from the liver are depleted and only then begins the process of releasing ketone bodies, a ketosis manifested the adaptive response of the body formed during evolution.

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

Ducan's diet stages

The ketogenic diet consists of four phases (sometimes instead of the word "phase" diet fans use the word "phase").The first two of them are intended to reduce body weight due to fat burning, and the latter - stabilize weight and maintain the result.

Stage no.1. The attack

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

Phase number 2. Alternation.

28 vegetables are added to meat products, and the diet is now based on alternating protein and protein days.

Stage no.3. Fixing.

The phase aims to stabilize weight.High value value products gradually increase in the diet.Avoid the effect when the pounds rejected come back and bring "friends" with themselves, protein days help.

Stage no.4. Stabilization.

This phase in people who want to save a thin figure acquired with the Dukan diet should stretch for a life.It includes compliance with only three simple rules:

• The use of three spoons of oat bran daily.
• At least twenty of walks and rejecting minutes to use elevators.
• Need to regulate protein days once a week.

The basic principles of diet

A decrease in the number of calories in a good result will never lead!- so the author of the diet himself constantly claimed.He explained his view of the fact that as soon as a person returns to normal food, the weight returns again.That is why Ducan developed a diet when the body first burns excess fat tissue, and then completely ceases to accumulate it.

Hunger does not threaten you.This principle especially likes those who managed to experiment with small portions on other diets.Pierre Ducan stops limiting himself to the number of products.

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

Total stripping.Before starting a diet, it is recommended to get rid of all products that are not included in the allowed list.Remove sugar, bundles and sweets from sight, toss cereals and pasta, clean the harmful mayonnaise refrigerator, ketchups and sauces, forget about cheese and sausages, from which there is no benefit.If the forbidden does not belong to the eyes, and from this they are so desired, "the good", then lowering this diet will be much easier.

Bran required.There is unlikely to have a person who will gladly eat Bran.But, alas, you can't do without this product.The oats should be on the menu every day because they:

• Help to feel the feeling of satiety faster;
• cleanse the intestines of toxins;
• Help to remove food waste.

Movement is life!Don't worry, you don't have to sweat in the gym for hours in the Ducan diet, torture yourself with dull swimming along the pool path or throwing your foot behind the ear in yoga.Physical activity in the described method of weight loss is very, very moderate, but mandatory.Daily 20-minute walks will speed up metabolism, make the fat split faster, keep the muscles in good condition.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 phase of the diet, you can add morning exercises or a light set of exercises for the most "problematic" areas in the body.

Vitamins are needed.To reduce stress from dietary change and slightly support the body, you need to take vitamins regularly.Since in the attack stage, vegetables and fruits are completely excluded, it is time to start drinking a multivitamin complex, but strictly observe the dose shown in the package.

Advantages and disadvantages of Dukan's diet

Disadvantages:

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

• In the early days of the diet, people usually feel a breakdown.Fatigue is not a body reaction to a weak diet and increased physical activity, as all this is not provided by the diet.Apathy and readiness once again rise from the bed - the psychological manifestations of purely physiological processes: the number of ketone bodies increased in the body, the number of vitamins decreased.
• If you do not like to cook, then a limited number of products and an almost complete shortage of additives will make you think about the need for a diet, or maybe even make you leave it at all.
• Choosing products allowed for people with individual allergies or intolerance can become a problem, so before starting a diet it is best to consult a doctor.
• If you are a sweet tooth, then the decision to abandon such favorite cakes can lead you to depression.But this is nothing but a brain trick.It is important to configure yourself for the fact that you abandon your sweets and after reaching your perfect weight you can sometimes caress yourself with a small amount of ice cream or chocolate.

Advantages:

• You yourself choose your favorite products from the list of useful ones, 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 decay.
• Rapid and solid results in the first "offensive" phase.
• The diet is easy to observe both at home and at work.Even an abundant slap in the resort will enjoy a considerable number of permitted dishes.

Stage of attack: Meny for a week

The most difficult in the physiological and psychological sense is the first phase of the diet - the attack stage, the duration of which is no more than ten days, if there is a large amount of overweight, and no more than five days for those who should only lose a few pounds.

Profitable products:

• meat (beef, knight, bunny);
• offal (language, heart, liver, kidneys);
• fish (boiled, boiled, smoked, as well as canned fish without oil);
• seafood (without limiting species);
• bacon (with a fat content of not more than 4 percent);
• poultry without skin (exception - goose and duck);
• Eggs (proteins can be eaten without restrictions, yellow - only in a small amount, especially if high blood cholesterol levels);
• Dairy products (low retail cottage cheese, milk, jogurts without fruit pieces, kefir, fermented baked milk);
• Oats in the amount of one and a half tablespoons (they can be added to yogurt or cakes cooked by them);
• at least 1.5 liters of clean water daily;
• tea, coffee (natural, soluble, coffee drinks from chicory), decoction of herbs, carbonated water of the category;
• Spices and spices (salt in moderate amounts, tomato paste, onions, garlic, basil, cilantro, dill, parsley).

If you don't want to go out with some new dishes and look for recipes, use the chapter menu below for a week.

Monday

• Breakfast: Three egg omelet with the addition of milk.
• Lunch: Chicken soup puree, mint tea with a cake with oat bran.
• Snack: kefir, lemon pie.
• Dinner: Baked on the oven mackerel, kefir.

Tuesday

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

Wednesday

• Breakfast: boiled eggs with greens, cup of coffee.
• Lunch: steam chicken, bran cakes, green tea.
• Snack: cheesecakes prepared in the oven.
• Dinner: a roll from an omelet in which the red fish is wrapped.

Thursday

• Breakfast: a sandwich (a cut of Bran + Ham), a coffee drink.
• Lunch: ears, boiled eggs with onions, ginger tea.
• Snack: Whipped with a sugar substitute, spilled with lemon juice.
• Dinner: roasted fish, a decoction of rose fruits.

Friday

• Breakfast: meat chips, black tea.
• Lunch: roasted in chicken noodles, green tea.
• Snack: Pancakes from Bran, Kefir.
• Dinner: fish salad, mint tea.

Saturday

• Breakfast: Eggs with meat or bacon, cup of coffee.
• Lunch: steak beef, lemon black tea.
• Snack: oat cake, spicy yogurt.
• Dinner: onion and seafood, green tea.

Sunday

• Breakfast: boiled eggs with greens and garlic, coffee cup.
• Lunch: boiled chicken breast in tomato paste, chamomile tea.
• Snack: porridge from oats with the addition of vanilla.
• Dinner: Different fish, kefir.

Recipes for cooking for an attack phase

The aromatic mackerel baked in the oven

You will need to prepare this dish:

• Mackerel restriction;
• lemon;
• greens (parsley, dill, cilantro);
• salt;
• Black pepper;
• Baking noodles.

Wash the mackerel under a stream of water, divide your head, clean the inner body, rinse once again under the tap, place a paper napkin to remove excess water.After a few minutes, start the fish belly with greens, sprinkle in and out with lemon juice.Add salt and pepper to taste.Wrap the mackerel in the foil so that there are no residual cracks from which the liquid can flow.Put the product in the predetermined oven at 180 degrees and prepare for 20-25 minutes.

A simple recipe for cheesecakes

Ingredients needed:

• 1 packet with low packet cottage cheese;
• 1 chicken egg;
• 4 tablespoons of water;
• 2 tablespoons flax seeds;
• 2 tablespoons corn starch;
• sacrone;
• vanillin;
• A pinch of salt.

Using a blender or coffee grinder, chop the flax seeds to get flour.Mix all ingredients.From the resulting homogeneous mass, form cheesecakes.Put them on baking molds or on a foil on a baking sheet.Before -Lubricate the mold or foil with a small amount of any vegetable oil.Place in the oven for 20 minutes at a temperature of 190 degrees.Hot cheesecakes with yogurt or low retail sour cream are particularly delicious.