I must say, the dietitologist Pierre Ducan has not invented anything new.His brainchild is a redesigned set of two no less well -known power systems: Atkins diets, etc. It is based on the consumption of products with a high protein content and a low carbohydrate content.
The diet was widely known after the release of Ducan's book “I can’t lose weight”.Most diet helped to lose weight very quickly.And this despite the fact that the sizes of portions were not required.It was enough to abandon some products.
Ducan diet phases
Attack
The most stringent stage that activates the process of splitting fats.It involves the rejection of carbohydrates and fats and their replacement with proteins.
Allowed to eat:
- lean meat;
- offal of animals and birds;
- All types of fish and seafood, the exception is oily smoked fish;
- egg protein;
- Small fermented dairy products.
Keep in mind that these products can only be boiled and steamed or in the oven.Frying in oil is strictly prohibited.Also try to limit salt consumption.And be sure to eat oat bran: at least one and a half spoons per day.
You need to drink at least two liters of water per day.
The attack lasts depending on how many kilograms you want to drop.Calculating the duration is quite simple.
To lose 10 kg, three days are enough.Do you dream of getting rid of 20-30 kg?Get ready for 5-7 days of protein food consumption.Well, if you swung 60 kg or more, the attack will take 10 days - and this is the maximum term.
Alternation
The second stage is a set of protein and protein-vegetable diet.In addition to the products allowed during the attack, now you can eat vegetables.True, only in a day and only those in which there was little starch.
Allowed to eat:
- cucumbers, zucchini, pumpkin;
- tomatoes, eggplant, pepper;
- all types of cabbage, turnip, radishes, radish;
- mushrooms;
- onion;
- asparagus;
- beans;
- celery.
You can use them both in cheese and boiled.Frying is still prohibited.
To lose weight faster, eat only when hunger becomes really strong.
The stage can continue until you reach the desired weight.On average, alternation lasts from one to six months.
Fixing
As the name is clear, at the third stage we fix what we managed to achieve in the first two.The main thing is to prevent the return of the discarded kilograms.
In addition to the products of the first and second phase, you can eat a day:
- 2 pieces of bread;
- 100 g of fruits with the exception of cherries, bananas and grapes;
- 40 g of cheese.
Potatoes, rice, pasta are allowed to eat twice a week.
One day a week should be made exclusively by protein.
The duration of the stage depends on how many kilograms you managed to reset: for each 10 days is allotted.
Stabilization
At the last stage, regular nutrition is allowed in compliance with two rules:
- Dedicate only protein foods one day a week.
- Eat every day three tablespoons of oat bran.
In terms of duration, the fourth stage has no restrictions, and Pierre Dukan advises to eat so constantly.
What you need to remember
Enthusiastic reviews and visible results of losing weight have the reverse side.For full functioning, the body needs proteins, fats and carbohydrates.And the exclusion from the ration of the last two points leads to unpleasant consequences.
- Lack of fats is fraught with worsening skin and hair condition, problems with the cardiovascular system and a violation of the hormonal background.
- Without carbohydrates, the brain begins to starve.The deficiency of vitamins and fiber leads to weakness, drowsiness, dizziness and headaches.
- The body begins to synthesize glucose of protein and fats, starting the process of gluconeogenesis.This leads to additional load on the liver, kidneys and intestines, provoking the exacerbation of chronic diseases and causing new ones.
- The imbalance of nutrients can cause metabolic acidosis - an incredibly dangerous state of the body, which leads to impaired renal function, and sometimes to a coma.
In 2011, in his study, this was confirmed by the French edition of Le Journal des Femmes.
If you have excellent health, Ducan’s diet will not cause irreparable harm, and the extra pounds will really leave.Otherwise, it is better to refuse the diet.
Recipes for attack
Okroshka
Ingredients
- 500 ml of skim kefir;
- 200 g of chicken breast;
- 2 eggs;
- Salt and greens are to taste.
Boil the breast in slightly salted water for 20–25 minutes.Separately put the eggs: 7 minutes will be enough.
Rinse the greens.Finely chop all the ingredients, salt and pour kefir.
Breasts in kefir
Ingredients
- 1.5 kg of chicken breasts;
- 700 ml of skim kefir;
- 2 cloves of garlic;
- 150 ml of water;
- Salt, pepper - to taste.
Rinse the breasts in running water and put in a baking dish.Finely chop the garlic, mix with kefir and pour the breasts with the mixture.
Bake in the oven 1 hour at a temperature of 180 degrees.
Milk dessert
Ingredients
- 300 ml of milk;
- 25 g of gelatin;
- Sugar substitute to taste;
- vanillin or other flavor.
Dissolve gelatin in milk as indicated on the package.Add sugar substitute and flavor.
Pour the resulting mixture into the molds and leave in the refrigerator for the night.
Recipes for alternating
Fisherman
Ingredients
- 1 fish head;
- 100 g of fish steak;
- 8 shrimp;
- 1 average carrots;
- 1 average bulb;
- ½ lemon;
- Cisis, salt and pepper - to taste.
Boil the fish until cooked (about 40 minutes).Cut the vegetables with cubes, add to the broth and cook for another 15 minutes.5 minutes before the end, add peeled shrimp.
Squeeze the half of the lemon into the hodgepodge, add finely chopped cilantro, salt and pepper.
Casserole of zucchini
Ingredients
- 1 average zucchini;
- 200 g of minced turkey;
- 1 tablespoon of milk powder;
- 2 tablespoons of oat bran;
- 2 eggs;
- 1 small bulb;
- Salt, pepper and greens - to taste.
Grate the zucchini on a large grater.Add the rest of the ingredients to the resulting mass.
Mix thoroughly and put in a baking dish.
Bake 50 minutes at a temperature of 180 degrees.
Vanilla chocolate mousse
Ingredients
- 250 g of milk;
- 250 g of skim cottage cheese;
- 30 g of gelatin;
- 1 teaspoon cocoa;
- Vanillin and sugar substitute to taste.
Dilute gelatin in hot milk.Pour the flavor and sugar substitute and interfere with complete dissolution.Add cottage cheese and cocoa and beat the mass with a blender.
Pour the resulting mixture into the forms and put in the refrigerator for 4 hours.After solidification, you can decorate the mousse with a pinch of cocoa.
Recipes for consolidation and stabilization
Mushroom soup-puree with cauliflower
Ingredients
- ¼ large bulbs;
- 2 cloves of garlic;
- 7 average champignons;
- ¼ head of cauliflower;
- 2 cups of water;
- 2 cups of milk;
- 1 ½ tablespoons of corn starch.
Finely cut onions and garlic and process on the water.Add finely chopped mushrooms, simmer for 20 minutes.
Fold the onions, garlic, champignons and cut cabbage in a pan, add water, bring to a boil and cook for 10 minutes.
Mix milk and starch.Pour into boiling soup and cook for 1 minute over low heat.
Beat the finished soup with a blender.
Stuffed pepper
Ingredients
- 300 g of chicken breast;
- 2 tablespoons of oat bran;
- salt and pepper - to taste;
- 5 large Bulgarian peppers;
- 1 average bulb;
- 1 average carrots;
- 50 g of tomato paste;
- 1 cup of water.
Grind the breast, add bran, salt and pepper.Cut the tops of the peppers, remove the seeds and fill with minced meat.
For the sauce, finely cut the onion and carrots and fry over high heat.Add tomato paste, water, bring to a boil.
Put the peppers in a deep pan, pour the sauce and simmer for about 1 hour.
Syrniki
Ingredients
- 400 g of skim cottage cheese;
- 4 tablespoons of oat bran;
- 2 eggs.
Mix all the ingredients and fashion cheesecakes.Bake in the oven for 20-30 minutes at a temperature of 180 degrees.