Pierre Dukan is a French neurologist who became popular after the development of a special diet system, thanks to which many managed to lose weight. A friend of the doctor, a businessman who fought against obesity, was the first to try it. After a week of protein nutrition, he managed to lose 2. 5 kg, and after 3 days - another 1. 5 kg. This significant success marked the beginning of Ducan's career as a nutritionist. The advantage of such food is that there is no need to count the calorie content and weigh the dishes. The recipes are simple and inexpensive, they themselves are tasty, healthy and satisfying, and also provide the body with everything it needs.
Nutrition is aimed not only at losing weight, but also at maintaining the results when returning to the usual food. The amount of food consumed and the frequency of food intake does not matter, since a person does not feel hunger during it, so he physically feels good. The menu is composed preferably of properly prepared protein foods containing a minimum amount of carbohydrates.
In his method, the doctor offers 4 sequential stages, which have their own characteristics and flow rules. The first 2 make it possible to remove excess weight and normalize body weight, and the 3 and 4 phases contribute to the consolidation of weight loss.
Ducan Diet Staples:
The complete list consists of 72 foods that can be cooked in a variety of ways. Dishes with spices and herbs are allowed, but only a little is allowed. It is strictly forbidden to use other products. It is also recommended to use 1. 5-3 liters of water per day, depending on the initial weight.
Fighting excess weight begins with an "attack" on the body's fatty layer. The phase focuses on using protein-rich foods. The "Attack" phase allows the body to spend more energy and energy due to the complex structure of proteins, which take a lot of time and energy to digest.
An example menu "Attacks" for the day looks like this:
The duration of the stage depends on the amount of weight that needs to be removed to normalize the mass:
At this stage, it is important to adhere to all dietary recommendations, do not use extraneous foods, eating only what is allowed.
At this stage, 28 more vegetables can be added to the 72 permitted protein foods. In total, you can use 100 different components, with the help of which the weight will go away quickly and without significant effort. The "cruise" phase is often called "interleaving" due to the fact that proteins and vegetables cannot be used on the same day.
Cucumbers, tomatoes, low-calorie vegetables with cheese, bran are allowed for use, but potatoes and other components rich in carbohydrates and starch should be excluded from the diet. You can cook different dishes without limiting the amount and frequency of meals. For all the time, you can lose 1 kg of weight in 7 days. The stage lasts until the person receives the required proportions of the figure and body weight. On average, the duration of the phase is 2-6 months.
During this period, the results obtained are consolidated and a gradual return to the previous diet. Rice, bread, pasta, potatoes and other vegetables with starch, fruits (except for grapes and bananas), sweets are added to the list of 100 products. Every day you need to consume 2-3 tablespoons of bran and 10 ml of honey. Once a week, you need to arrange a day of exclusively protein food.
Sample menu for a day in the "Consolidation" phase:
The duration of the phase depends on how much you managed to reset before it starts:
It is important to remember that every 10 days you can lose another 1 kg of weight. In total, if before the "Consolidation" phase you managed to get rid of 10 kg of weight, then during its period you can lose the same amount. If you need more, the duration of the stage should be increased.
The last stage includes all products from the first. A comprehensive plan allows you to shed excess fat and maintain the gains in the previous stages.
There are three main points to consider in this phase:
Sample menu for a day in the "Stabilization" phase:
While dieting, it is recommended to get more rest, sleep about 8 hours a day, as well as do light exercise or go to the pool regularly.
According to the developed system of the doctor, you need to eat the right foods and cook food without excess fat. With recipes for the Ducan diet, you can make a menu for both every day and for the week. All dishes are easy to prepare: meat, fish and vegetables can be baked, boiled or steamed in a slow cooker.
If there is not enough time, meals can be cooked several days in advance, proportionally increasing the portions of cooking meat, fish or soup. Be sure to follow the diet, eating food at the same time every day. Breakfast, lunch and dinner are the main meals, but if you feel hungry, then it is permissible to easily grab a salad or dessert.
When dieting, it is important not to forget about liquid foods - the basis of every diet. It is necessary to prepare soups on the Ducan diet without the use of potatoes and other starchy foods. First courses should contain the main component - meat or fish, as well as herbs, a small amount of salt and other permitted ingredients.
Potatoes, legumes and other vegetables with a lot of starch are not added to the soup due to the high amount of carbohydrates. All dishes are tasty and light, and the cooking process is fast.
Finely chop the egg and greens. Pour all components with 1 liter of kefir, salt and pepper.
These dishes are great for satisfying your hunger before and after lunch. They usually include meats, vegetables and sauces that are allowed for the diet.
Such dishes are prepared quickly: often you just need to chop the ingredients, season with sauce or olive oil, sprinkle with salt and pepper.
These ingredients are ideal for feeling full. Many people complain that they cannot get enough soup, so the second course after the soup will allow you to feel full and not feel hungry.
Self-prepared salty cakes, cabbage rolls, mushrooms, meat and even chips can act as such components.
Ingredients for the dough:
Ingredients (for dough):
Ingredients (for jam):
Sauces are essential for dressing salads and appetizers. It is impossible to use store-bought mayonnaise, yogurt, mushroom dressing due to the wrong combination of components in it, high calorie content and the content of flavorings and aromas.
At home, simply make the sauce by following the recipes step by step. The cooking process takes about half an hour, does not require special ingredients and kitchen machines.