World renown Professor Herzog received, resulting in a unique System diet diet Phase. Them develops day-to-day menu, you can see the first result after a short period of time. Table with ready-made recipes for every day make nutrition understandable and correct.
What is the System Ducane is
Everything happens in 4 phases, whose duration is determined individually. Thanks to the Protein-attack of the first Phase, the body accelerates the metabolism and leads the processes of the destruction of the fat mass.
The food does not look fast. The author of the diet it is believed that the organism requires proteins, which form their basis. And the carbs and fats fall under the restrictions you have to observe in more than 3 months.
Principles of the regime Ducane
The principles that are the basis of the regime during the diet and be performed daily:
- Structure the diet according to the scale of the power supply;
- Water — 1.5 L;
- Bran Oatmeal — 4 Tbsp. L. (with water);
- Hiking — 30 min. daily;
- Vitamin preparations.
Advantages of use compared to other diets
The diet has a number of advantages:
- No need to be in fasting, because Protein products can there's always.
- An immediate result.
- Weight quickly goes.
- It reduces body fat without harming the muscle mass.
- Hair and nails to grow stronger and grow better.
- The result is kept thanks to the recommendations of professionals is easy.
Disadvantages of the system
However, some disadvantages are present:
- Not freedom in the extent and frequency of food consumption prohibited.
- The consumption of Protein in excess can be fraught with problems with certain organs.
- The absolute exception of fat and carbohydrates.
How long the diet lasts
The duration of each phase of the diet is directly proportional depending on the weight, for the desired discharge.
To lose So, for example, to 10 pounds, the first stage takes place in 3 days second in 50 days, and on the third you need up to 100 days. With increasing weight, the period of each of the phases increases.
Body Mass index (BMI) is the evaluation of the level, or the presence of excess weight in the body. Experts say that the correctly calculated BMI – the Basis for success in the subsequent process of weight loss.
This number in the Dukan diet combined with the curve of variations in the change of weight in the last six months. Menu of the day implies, in turn, the correction of excess weight.
The Preparation Phase
First, you need salt and sugar limit in your diet. This reduces the Stress during their complete exclusion in the first Phase. To remove nutritionists advise bread and rolls white. They can be replaced with ease other products.
An important part of hydration that lie in the proximity analysis. Coffee, soda costs completely be ruled out, by simply using water, or natural broths. After the preparation phase thoroughly and to consolidate their knowledge in the Power System, you need to clean your body.
1 Phase Of "Attack"
The Phase of the Dukan diet has received, in accordance with its rapid development title.
In the menu for each day consumption of protein-containing products (see table below). The restrictions on their volume increase. Veto is on fats and carbohydrates.
Allows for a range of products:
- Sugar substitutes;
- Milk Powder 1,5 % — 4 Tbsp. L.;
- Cocoa – not more than 14% fat, 1 TSP.;
- Starch – 1 Tbsp. L.;
- Wheat Bran – 1 Tbsp. L.;
- Baking powder;
- Lemon as seasonings;
- Stock cubes without fat;
- Salt – 0.5 TSP per day;
That is what should be:never on the table
- Dairy products, 1.5% in fat content;
- Muffin and candy;
- Baked goods made from the lace of flour.
Approximate menu for each day of the week. Table
Best to use a table adapter (see below), which cover substantially the entire weeks ration.
In the framework of the Dukan diet, there are rules for the creation of menus for each day:
- Bran – 1-2 Tbsp. L.
- Of 1.5 litres of fluid per day.
- The optimal type of preparation of food, without the use of oils.
- Only permitted products are!
- Minimize salt, spices and sweetener.
Recipes for Phase
The following are some examples of dishes from the products that are allowed
- Minced meat (chicken or rabbit) — 1.5 kg;
- Egg – 2 PCs.;
- Bran – 2 Tbsp. L.;
- Salt, Spices.
A little salted spiced minced meat balls and form flat. DIP in egg and roll in bran, fry without oil. As an Alternative you can Braise multivarku, to the "on"mode.
- Fish (preferably red) – 200 G;
- Egg – 2 PCs.;
- Soy Sauce – 50-70 G;
- Salt (for fish to cook).
Cooked ingredients cut into slices. Mix and add the herbs, soy Sauce.
The Supperior Reliability "Chicken"
- Fillet Of (Chicken) – 1 PC.;
- Soy Sauce – 50 G;
- Egg – 1 PC.;
In the boiling water into the fillets and Sauce chopped set. Welding of all-Positon meat, pour the beaten raw egg, stirring constantly. More turn off the stove and add the parsley. Leave For 1 Hour.
Roll an omelet
- Skimmed Milk – 1 Tbsp.;
- Egg – 1 PC.;
- Oat Bran – 2 Tbsp. L.
- Meat or fish for the filling.
Puddle of egg and milk, bran add. Bake you have to turn the omelette. In omelette wrap the filling. Serve with the Sauce.
Cheese cake "at the Park"
- Low-Fat Cottage Cheese – 250 G;
- Egg – 2 PCs.;
- Bran – 1/2 Tbsp.
- Sweetener, and salt to taste.
Eggs, cottage cheese and bran in the dough kneading. To taste sweetener, salt and vanilla add.
2 Phase - "Cruise" (Exchange)
On the exchange of pure Protein days, comes the age of the kidneys of the stage with Can. Can not are rich in fiber, therefore, are limited in quantity.
|Grits||Oat Bran – 4 Tablespoons. L.|
|Can||All except for the starch.|
|Mushrooms||Mushrooms, boiled or baked.|
|Herbs and spices||There are no restrictions.|
|Milk products||The low-fat milk. Cheese and melted cheese.|
|Seafood and fish||Saltwater fish and the river. Seafood: Squid, Shrimp, Mussels, Crab, Caviar, Shellfish, Oysters, Squid.|
|Meat products||Light Meats. In addition to appearances.|
Under the prohibition in the second stage, such products fall:
- Products with high starch content;
- Pasta and cereals;
- Beans (not the green);
- Fruit: bananas and Avocados.
Recipes for Phase
Green supperior reliability of broccoli
200-300 G of Broccoli you are cooking broth of the chicken. Season with salt and soy sauce to taste. Whisk To Mixer. Serve with mushrooms or fish.
Pancakes from oat bran
Knead the dough from 250 G of skimmed milk, 4 tablespoons of bran, and 1 quail egg. Cook in a pan with a minimal amount of oil.
Escalope of chicken with mushrooms
Mix chicken 250 G-minced meat, 100g of finely chopped mushrooms and 1 egg. Form a flat oval. Cooking in steam or in multivarki ("stew"). You can serve with soy sauce.
3 Phase of "consolidation" (Pin)
This stage is characterized by the orientation to the preservation of the results achieved so far. The weight is not to go.
The food is always diverse. Dominated By Protein — Can Be Removed-Days. And 1 festive meal in the week as preparation for the exit from the diet.
List of products extended for consumption permissible, clearly:
- Juice 1 tablespoon freshly squeezed;
- Vegetable oil – 1 tbsp. L.;
- Pasta and grains: oat bran every day; rice, wheat or pasta – times per week;
- Can: all the same as in the previous Phase. Scalloped potatoes – 1 time per week;
- Mushrooms: all cooked or baked;
- Herbs and spices: (see step "exchange"), marjoram;
- Fruits and dried fruits: raisins, prunes, apricots, apples, plums, pears, apricots, etc.;
- Dairy products: only low fat. Cheese (not fixed);
- Seafood and fish (see the step "exchange");
- Meat products (see step "exchange").
Among the dangerous products and those that a General for all levels, and in particular: bananas, dates, mangoes and figs. stay You can't eat cheese with mould, soft cheese or goat's cheese 40% fat content
Recipes for Phase
Quark made from apples
In the curd (300 G) add the chopped slices of apples. Wheat Flour (50 G) Add Full.
Mix and form flat patties. Bake in multivarki, or in a pan without adding oil.
Vegetable soup with meatballs
In boiling water or chicken broth, diced (potatoes, carrots, Broccoli, onions, celery) you Can add. Form of Turkey meat, and chicken eggs meatballs. Add in the supperior reliability and cook until soft.
For steam cutlets, you will need 300 G chicken fillet. Cut into cubes and add, 1 egg, 3 tbsp whole-wheat flour. The meatballs and cook until they are soft.
4 Phase of "stabilization"
The essence of the last stage consists of a karlene, trouble-free transition to a new diet.
As long as the results keep you need to it recommendation think:
- One day activate Protein diet according to the rules of the first Phase;
- Lean meat, poultry and fish, non-starch-containing fruit, hard cheese, not with a high fat content dairy products;
- A minimum of salt and sugar.
- Only 2 times in the course of the week you can eat and starchy Pasta.
- Plenty of water and bran.
You can eat almost all of the products. Only always you should always adhere to the rules, the already reinforced in the consciousness.
Should not an abundance of flour and sweet to include in your diet, and also after the end of the Power-mode.
Approximate menu for each day of the week
|1.||Cheese cake with jam, coffee||Supperior Reliable-Can-Mashed Potatoes, Schnitzel||A Fish, Kefir|
|2.||Yogurt with strawberries, tea||Rib-Eye Steak and vegetables||Buckwheat porridge with chicken breast|
|3.||Sandwiches (cheese, cheese and ham, coffee||Supperior Reliability Fish, Salad||Roast (lean pork)|
|4. (Protein)||Cottage cheese with dried fruit, tea||Chicken chops on the Grill||Baked fish in batter, and cut Can|
|5.||Semolina Porridge, Yoghurt||Schnitzel with fresh steam Can||Spaghetti in soy sauce with cauliflower|
|6.||Cheese casserole with minced meat (beef), drink from the chicory||Vegetable soup with meat||Salad of boiled and seafood|
|7.||Rice porridge and fruit, tea||Lasagna and veal||Salad from a Can, yogurt|
Recipes for Phase
Lasagna and veal
You will need the sheets for Lasagne and minced meat. Layers of leaves, the minced meat with tomato sauce and broccoli place. Well grease with Mayonnaise and grated cheese.
On request, others Can add. For example, cauliflower or zucchini. Bake in the oven until soft.
Casserole with cheese and sausage
Slide beaten eggs (3 PCs.) sprinkle with grated cheese and chopped sausage. The basis for casseroles, you can take noodles. Mix all and bake in multivarki mode "baking".
Creative recipes from Pierre Dukan
Layer Mushroom Salad (3. Stage)
- Marinated Mushrooms;
- Poached Eggs;
- You Mayonnaise.
Separately, chop and fry the onions, mushrooms, carrots. RUB the whites and yolks separately on a large grater. Mayonnaise mix with garlic. Collect salad in layers: onions, mushrooms, carrots, egg whites, egg yolks. All of the layers except the top, fluff with Mayonnaise.
Beef in Vietnamese (2. Stage)
- Rib Eye Steak 350 G;
- Soy-Sauce and Oyster – 30 G;
- Garlic – 4 Cloves Of Garlic;
- Ginger – 1piece;
- Pepper and coriander to taste.
Coriander need to RUB it in chop, and ginger. Marinate for 30 min beef in oyster and soy sauce with the addition of pepper, coriander and ginger. The meat with the garlic, sauté until soft over high heat.
Dukan oat biscuits (for 1. Stage)
- egg – 4 PCs.;
- Wheat Bran – 2 Tbsp. L.;
- Oat Bran – 4 Tablespoons. L.;
- liquid sweetener 0,5 h. l.;
- Vanilla-Flavor – 20 Drops.
The yolks from the whites separately mixed with bran, flavor and sweetener. Preheat oven to 180 degrees. Egg whites combine with the yolks. 20 min. Bake
Salad with chicken and mushrooms (4. Stage)
- Chicken Quarters – 4 PCs.;
- Mushrooms – 350 gr.;
- Light-Beige – 2 Tbsp. L.;
- low-fat yogurt — 250 gr.;
- apples – 3 PCs.;
- Coriander (or other herbs);
Finely chop the boiled meat. Chop and stew the mushrooms. Mixed yogurt light beige and in the salad. Sprinkle with herbs.
Weight control and what to do if the weight is not out
In a certain period of time, the weight can no longer go. It may happen that some of them Can keep the water in the body. Need to reduce the consumption of salt. And at the same time, the noticeable lack of water effects on the metabolism of can weight, leading to a delay in the.
You need to drink it to stay. Miss, you do not need to released products. Don't starve, it slows down the metabolism must. Binding hold-mode of the activity.
Nervous collapse on a diet
The following day, after the violation of a Dukan diet should be Protein make according to the tables, with a daily menu. Since the body needs 1-2 days to return to the process of fat burning.
Useful tips for weight loss by nutritionists on the Dukan diet
- For between meals — just Protein products.
- Flour and white sugar are prohibited.
- More water, teas, and broths.
- The consumption of Vitamin-complex.
- Natural and fruit.
Despite the effectiveness and balance of the diet, there are a number of contraindications:
- Kidney disease.
- Disorder of the blood vessels.
- Problems with the heart.
- Diseases of the digestive tract.
- Disease of the liver.