There are many different systems of nutrition that contribute to weight loss. In 2000, the French physician Dukan published his book in which he detailed his weight loss program. The diet consists of several steps. For convenience we recommend that you print the diet Dyukana with a menu for each day in the table and begin to lose weight.
The basis of the diet – almost complete exclusion of fatty foods, the maximum replacement of carbohydrates to proteins.
The basic rules
System Dyukana has a number of rules.
For fast, how to get rid of excess kilos, it is important to strictly adhere to them:
- There is no need to starve. Restrictions in meal – the reason of interruption.
- At the time of the diet to exclude (it is better to put them out of the fridge and cabinets) forbidden foods.
- Bran – one of their main components of the diet. The product is included in all stages of the diet. Its use promotes the excretion of toxins, improve the work of gastrointestinal tract.
- Exercise, morning exercises, walks, on foot, for 20 minutes will help you recover faster hateful pounds to keep the body in good shape.
The author of the diet believes that rules should be followed not only for weight loss, but also to strengthen health.
A list of authorized products is quite extensive and varied. It is important to take into account not only the product, but also the way of preparation of dishes from it.
|Recommended products||Way of cooking|
|Lean white and red meat, prefer chicken, veal, rabbit||Stewing, decoction, roasting without any oil|
|White||Eggs cook, or in the form of omelets|
|Fish, seafood, canned foods, natural or in tomato sauce||In steam, stewing|
|Milk (weight up to 1,5%), yogurt, yogurt (with no fillers), ryazhenka, cottage cheese||Liquid dairy products in their pure form, and either with cereals|
|Fresh vegetables, melons, carrots||In raw form, for a few|
|The fruits of the trees, shrubs,||Fresh, in compote, baked|
|Buckwheat, white rice||Porridge on the water without the salt|
|Bread from whole grains, with bran||Fresh|
|Mushrooms: dried chanterelle||Ingredient soups|
This large selection allows you to prepare each day a variety of dishes.
The power supply system sets out the general restrictions and specifically for each stage.
In all of the stages are banned:
- French fries, fastfood;
- semi-finished products;
- fatty meats (lamb, ham, pork);
- fried, smoked food.
Forbidden products, depending on the phase of the power supply system:
- "Attack": geese, duck meat, canned fish in oil, green onions.
- "Cruise": potatoes, legumes, corn, cereals, avocados, mushrooms.
- "Consolidation": grapes, cherries, peaches, cherries, apricots, bananas, dried fruit.
- "Stabilization": products with a high content of lactose, red fish.
The last stage is allowed to eat noodles out of glucomannan – shirataki.
Diet Dyukana: the menu for each day, table of products
Sample menu for the week listed below:
|Even||Bran, eggs, cottage cheese||Kefir either ryazhenka||Soup from vegetables||Cooked meat|
|II||Omelet of egg whites, oat bran, tea herbs or green||2 cheesecakes, chicory||Steam cutlets of veal meat, raw vegetables||Baked vegetables with fish, green tea|
|III||Cottage cheese (weight, not more 0,9%), yogurt without sugar content||2 green apples||Vegetarian soup, boiled meat, bread with bran||3 boiled eggs, salad with bran, tea on the herbs|
|IV||The chicken is cooked, the bran||Fruit, bran||Soup made from turkey, whole grain bread||Fish, vegetable salad|
|In||Bran, cheese, compote||Cottage cheese with fruit||Patties of chicken meat (steamed), salad of root vegetables||Seafood cocktail|
|VI||Scrambled eggs, apples, bran||Cheese, bran||Boiled potatoes with the turkey||Roast beef, vegetables|
|VII||Cheesecakes, fruit, coffee||Cheese, a dessert of fruit||Solyanka with meat, meatballs made from veal, bread||Baked salmon, vegetables|
Domestic implementation of minor changes on the basis of taste.
Phase 1 – "Attack": apply morning excess weight
"Attack" – the first phase of the method Dyukana. The phase of the complex and its goal is weight loss, accelerated pace. The length of the period depends on the desired result, on average, for 3-7 days off 2-6 kg, but not more than ten.
"Attack" – the first phase, depends on the further procedure. It is at this stage is a big part of the weight. In the diet included meat, poultry, egg white, dairy products with low percentage of fat. A day is recommended to drink 2 liters of fluid, including tea, compote, chicory. For breakfast necessarily eat bran.
Phase 2 – "Cruise" / "Striping": "float" to the result
The essence of the phase – alternating protein days with protein-carbohydrate. The author of the system advises a mode of "day after day", but apply to other options, appropriate under the particular person and her qualities of his body (2/2, 3/3).
The stage is long, from two to six months, therefore, you need to arm yourself with patience. Is enabled 1 once a week or once a decade treat of the non-protein components: a fruity-chocolate smoothies, marmalade, yeast baking (without the spices).
Phase 3 – "Metamorphosis" / "the Consolidation of the": assert result
At this stage, weight loss is not important, the important thing is to consolidate what is achieved. Weight loss in this period, an average of 400 g per week. The length of the step is calculated individually depending on the number of reset weight: 1 kg is equal to 10 days. If, for example, for the previous 2 stages managed to lose 5 pounds, then the duration of the consolidation phase is 50 days.
Phase 4 – "Stabilize": to maintain the experience
The final phase – the gradual return to "dodatna" menu. The author of the method of correction of weight advise to stick to this stage as long as possible. Diet, established in this period, allows you to stay slim, healthy and active. Discarded pounds back.
The Rules Of The "Stabilization":
- The inclusion in the menu of carbohydrates and fats.
- Once a week is coming back to attack (all the dishes, the main thing – protein).
- Bran – a mandatory element of the power supply. Their eating, flooding with water, yogurt.
- Drinking large amounts of fluids, at least 1.5 l a day.
- Weak, but regular physical load.
Allowed to arrange a "holiday", but right after the day of return to the protein food.
Recipes of dishes for dietary Dyukana
The basis of the mode menu catering – dishes from ingredients that contain proteins of animal and vegetable origin. Way to cook each, in addition to frying. Is completely excluded, oil, salt and sugar in very limited quantities.
Chicken soup for Ducane
Food with meat to eat for lunch. A week it is advisable to eat the soup no more than two times.
- chicken (white meat) – 100 g;
- egg – 2 pcs;
- water – 1 liter;
- vinegar apple cider or wine – 1 hr. l.;
- greens – to taste;
- salt – limited.
- Meat pour water and boil 40 minutes.
- Get a teaspoon with a notch, dismembered, and put back into the broth.
- Add salt and vinegar, stirred into an education funnel.
- Destroy the eggs and slowly add into the funnel.
- Leave the stew for another 2-3 minutes.
- A teaspoon with a notch to get dense protein, chicken pieces, place in a bowl.
- Add the slices herbs and broth.
Salad of chicken gizzards with radish
Salad a rich and distinctive taste. If it is to properly cook the food, will fall into the list of favorites.
- chicken gizzards – 200-300 g;
- radishes of medium size – 1 pcs;
- onions, preferably green – 1 piece or bundle;
- vinegar apple cider – 1 hr. l.;
- salt, sugar – to a limited extent.
- Chicken gizzards well washed, boil 1.5 hours.
- Finely chop the onion and the prepared offal.
- Radish RUB on a grater.
- The ingredients mixed with the vinegar, salt, sugar.
Eat a meal at lunch time.
Cheesecakes in the pan for Ducane
Recipe for a simple, cooking time – 15-20 minutes. Perfect for breakfast or a snack.
Ingredients (the amount is calculated on 4 servings):
- cottage cheese (low-fat) – 360 g;
- egg – 1 pc;
- corn starch – 1 station l;
- soy isolate or vegetable protein – 10 g;
- sugar, vanilla – to taste.
- In the curd add isolate (protein), stir.
- Alternately apply starch, eggs, vanilla, sugar, stir.
- Cottage cheese fried in corn or olive oil.
- Created by the beads are built on a preheated pan. Fry under the lid for 5 minutes on both sides.
- In the "festive" days of cheesecakes to eat with honey, jam.
Food nutritious and tasty, it will be like all the household.
- mackerel, canned in its own juice – 1 bank;
- large eggs chicken – 5 pcs.;
- bow (pen) – 1 bunch;
- mayonnaise on Ducane – 5 century la
- Eggs boiled 10 minutes.
- All the ingredients finely chop.
- On dish spread a layer of fish, fat with a spoon of mayonnaise.
- The top is sprinkled with onions, and again the sauce. The last layer – the egg with the remaining mayonnaise.
- As decoration can be the leaves of parsley.
Ratings weight loss on diet Dyukana, this dish – one of the most delicious.
- cottage cheese – 2 articles l;
- eggs – 3 pcs;
- bran – 2 of article l;
- parsley – beam.
- Separated from the yolk protein whipped into foam, add the bran, leave for a few minutes (10-15).
- Egg yolks contribute to the protein mass, mixed.
- In a pan spread the mixture, fried on both sides, spread on a plate.
- Cottage cheese is mixed with pieces of parsley, smear them baked mass and wrapped in a roll.
Pie empty or filled with
The pastry is prepared in a brass cabinet or in a slow cooker on the relevant programme.
- milled into flour, the bran – 4 articles l;
- eggs – 3 pcs;
- water – 50 g;
- cottage cheese (weight less 0,9%) – 300 g;
- raising agent – 1 year
- Protein whipped cream, add the flour from the bran, leavening substance, well.
- Put it in the oven or slow cooker for 10 min at a temperature of 170°.
- Prepare a mixture of cottage cheese, egg yolks and water.
- The cake is primed, the cheese mass and put in oven for 5 minutes.
On wish add the stuffing out of the mushrooms. For its preparation frozen mushrooms stewed with sour cream at the end added cheese.
How to properly out of the diet?
The system consists of the stages of the last and there is a gradual return to usual diet. The essence of the diet – "your addiction" on the protein, reduce the carbs. In the stabilisation phase should enter into the diet after 10 g of substance of the carbonyl and hydroxyl groups.
Contraindications and damage diet
After the publication of diet for her has struck a wave of criticism. On the internet there are many articles in which he up to, what kind of damage mounted health when you use weight loss methods from Dyukana.
The lack of carbohydrates and fats, you may face the following:
- metabolic acidosis;
- kidney dysfunction;
- nerve-wracking breakdown;
- neurodegenerative disorders.
Insufficient amount of fiber in the diet leads to failure of the work of the intestines.
With regard to the possible undesirable manifestations, the power supply system is contraindicated for people with the following pathologies:
- heart and blood vessel disease;
- disorders of the liver and kidney function;
- diseases of the musculoskeletal system;
- diabetes mellitus;
- the period of pregnancy, breast-feeding;
- dysfunction of the digestive system.
Attitude to the method of weight loss Dyukana ambiguous. While respecting all the rules it gives good results.