The diet, developed by French nutritionist Pierre Dukan, today it is very popular in France. Diet Dyukana is quite simple, even if it is strict, in the exact fulfillment of all the rules is very effective. It is suitable for those who are trying to lose 10 kg of excess weight and more.
Diet Dyukana belongs to the category of low-carb diets and allows without restriction the amount of food fast to lose weight. In this high content in the diet of protein provides the body with the necessary energy and weight loss it comes at the expense of body fat, not muscle tissue.
In addition, the system Dyukana helps to maintain the achieved weight for life.
The advantages of the diet Dyukana
Unlimited amount of food, is not the definition according to time of day and number of meals; the basis of the diet – natural foods that is safe; diet Dyukana effective, although do not exceed your body has already created a strong "immunity" to the various methods of weight loss; high level of motivation thanks to the quick loss of pounds: every week can knock about 3-5 kg; the diet is suitable for those who love to eat tasty and magic in the kitchen, observe it is possible everywhere: at home, in the office, on the go, in the cafe.
Disadvantages of the diet Dyukana
In the first days of may occur the feeling of fatigue, fatigue – that is the effect of ketone bodies, suppressing the appetite, the formation of which stimulates diet Dyukana; the menu contains a sufficient amount of vitamins and trace elements, so during the diet it is necessary to take additional vitamin-mineral complexes; for the replenishment of the deficiency of fat in the diet is needed in cooking use a small amount of vegetable fats; those who do not like to cook diet Dyukana can quickly get bored.
Phase of the diet Dyukana
Diet Dyukana contains 4 phases: "attack" (start) "cruise" (interlacing), anchoring and stabilization. The term compliance of these phases depends on how many pounds you want to lose.
Each phase of the diet has its own characteristics, but there is also a number of common rules: a day is necessary to drink 1,5-2 liters of pure natural water; a day to eat oat bran (in different stages of their number of changes); the diet is necessary to combine with a light physical. charging and walking in the air (not less than 20 minutes in the first stage, is not less than 30 minutes – in each following).
Phase 1: Attack (start)
The Menu of the first phase – protein (a protein exclusive of catering, PP). At this stage it is the task of the diet – start in the body the breakdown of fatty tissue. This process may be accompanied by discomfort, dryness in the mouth, the formation of a light odor from the mouth. As "side effects" is talking about what diet is the to act.
Weight loss at the stage start can consist of 2-6 units of the Duration of the initial stage is determined depending on the available excess weight at start of diet: 10-20 superfluous kg – 3-5 days; 20-30 excess pounds – 5-7 days; 30 excess kg or more – 5 to 10 days. More than 10 days to observe the phase of "attack" is unacceptable.
From the diet in the first phase excluded the sugar (but you can use sweeteners), most types of meat (duck, goose, rabbit, beef, pork, lamb, veal, lamb).
Allowed food (can be consumed separately, it is possible to combine): meat chicken and turkey without skin (cooked); lean ham; veal liver, kidneys, tongue; any fish (boiled, steam, grill); seafood; eggs; dairy products with low fat content, no added sugar and fruit, no more than 800 grams. a day.
From drinks allowed coffee, herbal and traditional tea, diet cola. Permissible to add to the meal, vinegar, spices and seasonings, garlic and onion in a small amount of salt. You can eat a little pickled cucumbers, lemon (but not add it to drinks). Can be consumed in moderate quantity of mustard.
Each day is also required to eat 1.5 to the table. a tablespoon of oat bran. Compliance with this policy at all stages of the diet Dyukana important for proper bowel function and excretion from your body products of fat breakdown.
Phase 2: "Cruise" (interlacing)
To the products, the possibility of the start-up phase, add the vegetables (raw, roasted helena cooked, at any time and in any quantity). However, to achieve this result it is important to observe the proper rotation of products.
The duration of this phase depends on how quickly they will achieve the desired weight. From the amount of emitted kilos depends on the alternation of protein and vegetable menu: less than 10 kg: proteins (PP) – protein + vegetables (PL) 1 1 day helena 3/3, 5/5 (selected scheme of rotation can be changed at any time); more than 10 kg: 5/5 days.
Allowed vegetables: cucumbers; tomatoes; radishes; asparagus; spinach; beans, green; cabbages; eggplant; stanislaus celery; zucchini; capsicum apartments; beets; carrots. He can't eat beets and carrots at every meal, it is necessary to consume different kinds of vegetables. For vegetables you can add mushrooms.
To the menu every day it is necessary to add 2 the table. a tablespoon of oat bran.
You cannot consume starchy products: potatoes, rice, corn and other cereals, peas, beans, lentils, avocado.
The Menu of the second phase of the diet Dyukana you can diversify by adding spices (including hot peppers and adzhika), garlic, pickled cucumbers, tomato ketchup (1 tbsp), gelatin, corn starch (1 tbsp), milk with low-fat cheese with fat not more than 6% (30 gr.), red helena white wine (3 table. tablespoons), low-fat cream (1 tsp), cocoa low fat (1 tsp), tofu, surimi (crab sticks, no more than 8 pieces a day).
However, from these supplements can only consume two products a day. Fish in this stage can be replaced by natural fish canned without adding oil. You can use sweetener when cooking soy sauce.
Step 3: Consolidation
The task of the third phase – the return to the previous power mode, not recovery of lost kilograms. The duration of the phase determination depends on the reset during the diet weight loss: for every lost kilogram – 10 days fastening.
For the daily menu at the stage of determining appropriate: all the products of the first and second phases; fruit in addition to cherries, grapes and bananas (every day one serving); 2 slices of bread; 40 gr. mature cheese; 2 times a week – starchy foods (pasta, potatoes, legumes, rice).
The daily menu is necessary to add a day to 2.5 the table. a tablespoon of oat bran. In addition, the third phase of the diet Dyukana 2 times a week 1 intake of foods that you can turn into a "feast" and afford everything she wants.
Keep in mind that these two days, it is impossible to arrange them in a row! 1 day a week (preferably Thursday), must be protein (PP).
Stage 4: Stabilization
In the menu at this stage can include everything what you wish. His goal is to stabilize the achieved weight. It is important to follow 2 rules: every day to eat 3 table. a tablespoon of oat bran; 1 day a week to maintain a pure protein diet (PP). Other exceptions to helena limitations of the final phase of the diet Dyukana does not include. The length of its respect – the rest of my life.
Desserts from the book 350 recipes diet Dyukana
Meringue
1-2 bags of strawberry sweetener, 10 protein, parchment, 1 teaspoon of lemon juice.
Proteins whip with lemon juice open to foam, add sweetener. From the piping bag, either with a spoon lay out on baking serving meringues bake at a temperature of 200 degrees. Some kinds of sweetener, which can burn at that temperature, if it happened, the heat of the oven no higher than 180 degrees.
Chocolate cakes
For the "test" – 2 tablespoons of oat bran, a bit of cocoa (fit "Russian" helena "Gold label", or any other kind without sugar) 200 g creamy cottage cheese 0-2% fat, 4-5 whites, 1 egg yolk. For cream – 1 package of cottage cheese, a bag of vanilla, strawberry sweetener. For decoration – you can bake on a previous recipe the meringue.
For starters, whisk the egg whites and add the cocoa powder, the same pour bran, and knead the dough. Gradually, without ceasing to interfere, to introduce cocoa, cottage cheese, egg yolk. Some people prefer to add to the dough a sweetener, for example, powder stevia, others are on the sweet cream and "ornaments". "The batter" pour a round shape, and bake at a temperature of the order of 180 degrees. In the meantime, cottage cheese whisk the cream with sweetener and vanilla. The last one has a little different product may taste bitter. Furthermore, the cake should be cool, and either cut immediately portioned cakes and garnish with cheese cream and meringue, helena is cut in half, sandwich with cream, and decorate them from above. These recipes are suitable for "Attack". If you are on a "consolidation" helena "cruise" pies can be a sandwich, for example, pumpkin jam, get even more interesting taste.
Pumpkin jam
1 kg of pumpkin, cinnamon, cloves, double boiler, 1 lemon (juice). Pumpkin cut into what shallower and cook in a double boiler. Grind in a blender, add the lemon juice and spices, of cinnamon, to take the ground.
Spicy muffins
150 g of cottage cheese, 2 tablespoons oat bran, 4 protein, 2 egg yolks, leavening substance helena baking powder. Egg yolks grind with the cottage cheese, beat the protein, add bran, mix with cottage cheese. You can a little salt, helena add the spices that you like. At the end – add the baking powder.
Bake at 150 degrees for about half an hour. If you want to to baking is not "opal", the oven in the process of better open.
Vanilla ice cream
A glass of skim milk, 20 g of gelatin, the usual, 4 protein, 6 tablets of sweetener 1 package of vanilla. Proteins whip them into a solid foam, can be slightly season with salt, to fell.
To them you can, by the way, add cocoa helena cinnamon, if you want chocolate taste. Sweetener add up at the end of the "break up" all arise from the him bumps and bubbles. Gelatin soak in warm water, milk warm, put them together with the gelatin, and continue to mix, add 3 tablets of sweetener. Stir until complete dissolution of the gelatin, but from the fire take off. Again turn on the blender and gently, thin stream, pour the milk with gelatin on the squirrels. Pre-need to cool to slightly warm condition, the squirrel is not shriveled up. Add vanilla, mix. If it is the freezer, leave for 15 minutes in it, and then decomposed according to the forms and send in the freezer, if ice cream is not, just choose more than flat shapes, such as cups, and freeze. In the last stage is around 3-4 hours, depending on the capacity of the freezer.
Pancakes and fritters on the Ducane
Pumpkin pancakes
150-200 grams of pumpkin, 120 ml milk, 2 tbsp skimmed milk powder (if not, come down any whey protein, in addition to the fruit flavors, but then we have to take sweetener, should and so there are in the composition of the isolate), 2-3 tablespoons of oat bran (some replaced 1 tablespoon of bran a tablespoon of corn starch), a little soda, slaked lemon juice, a little clove, 4-5 egg whites, 150 g of cottage cheese.
The pumpkin cook in the water helena cooking steamed until soft, then mash with a fork helena again in a puree using a blender. Protein whisk, add the cheese, milk, again whisk, add the bran, the bazaar, add sweetener and milk, then the pumpkin puree, whisk again, and at the end put the baking soda. Oven pancakes the best on a special crepe maker, you can turn around completely, by lifting the handle. Use a minimum of olive oil for greasing the form and cook on low heat. Cloves you can add to water before cooking the pumpkin, but you can grind in mortar, mix with cinnamon, and empty in the dough before baking.
Squash fritters
2 zucchini-zucchini, 1 red onion, 2 tablespoons of skimmed milk powder, a little olive oil, any seasoning to the vegetables mixed, it is possible, and only salt, 1 egg, a couple of protein.
Zucchini along with the onion, three on a grater, dried milk whisk together with eggs, bazaar. Dough put on baking with parchment tablespoon, bake at 180 degrees until cooked. Pancakes for all phases of the diet 2 tablespoons of oat bran soak in water, add 1-2 eggs, whip and quickly fry on a hot skillet helena in the crepe maker. Serve these pancakes you can with salmon, trout helena plain cottage cheese, a little bit of flavored sweetener.
Cabbage fritters
1 kg cauliflower, 1 cup bran, 1 cup yogurt, 3 eggs, a little soda, 1 onion, 2-3 tablespoons of dried skimmed milk.
Cabbage boil until tender, drain the water, grind the vegetables in a blender. Light bulb grate them on a grater and combine with the cabbage, pour the yogurt, bran, beat the eggs, mix the bran, yoghurt, egg, cabbage puree, add a little salt and leave for 10 minutes in a bowl. Then add soda and skimmed milk, stir well, bake on a hot frying pan, pouring on her 1-2 teaspoon-time fee.
You can bake muffins in the oven, in this case, baking is not watered with oil and parchment helena paper for baking.
Cheesecakes
1 teaspoon of cocoa, 1 cup of yogurt low-fat, no filler, sweetener powder, a pack of cottage cheese, 4 protein, 1 egg, 2 tablespoons bran, vanilla.
From cottage cheese, protein, eggs, and pre-soaked in water oat bran dough for cheesecakes, quick fry on both side on teflon pan, deals for baking with parchment for baking, and lead until tender about 10 minutes. Yogurt bazaar with cocoa and sweetener, serve the cheesecakes with the received sauce.