The Dukan Diet

Based diet designed by French nutritionist Pierre Dukan, is very popular today in France. The Dukan diet is fairly simple, though strict, with strict implementation of all rules is very effective. It is recommended for those who are trying to lose 10 pounds or more.

Dr. Dukan

The Dukan diet true category of low-carb diets and allows no limit on the amount of food to quickly lose weight and the surrounding area. The high intake of proteins provides the body the necessary energy, the weight loss is due to fat deposits and not muscular tissue.

In addition, the system Dukan helps to maintain the achieved weight throughout life.

Advantages of Dukan diet

Unlimited amount of food; no distinction is made by hour of day and number of meals; the diet – natural products, making it safe; effective Dukan diet, even if your body has already developed a strong "immunity" and various methods of weight loss; high level of motivation due to the rapid loss of pounds every week can leave 3-5 kg; diet suitable for those who like to eat and cook in the kitchen; observe it everywhere: at home, in the office, traveling, at a café.

Disadvantages of Dukan diet

In the early days may experience feelings of fatigue, fatigue – that is the effect of ketone bodies, appetite suppressants, the production of which stimulates the Dukan diet; the menu contains an insufficient amount of vitamins and minerals, so during the diet you should take complementary vitamins and minerals; to compensate for the lack of fat in the diet is needed in cooking use a small amount of vegetable fats; those who do not like to cook, the Dukan diet can quickly get bored.

Stages of Dukan diet

The Dukan diet consists of 4 phases: "attack" (start), cruise (striping), securing, stabilizing. The deadline for the implementation of these steps depends on the ad how many pounds of weight you wish to lose.

Skin diet phase may its features, but there are some General rules: every day should drink 1.5-2 liters of pure non-carbonated water; daily have oat bran (at different stages their number changes); the diet must be combined with light physical exercise and walks in the air (no less than 20 minutes in the first phase, not less than 30 minutes in the skin following).

Stage 1: Attack (start)

Menu of the first phase – protein (protein food PP). At this stage, the task diet start the body's breakdown of fatty tissue. This process may be accompanied by discomfort, dryness of the mouth, the phenomenon of a light groin to mouth. Such "side effect" suggests that the diet started to act.

Grilled fish

Weight loss at the stage of starting may be 2-6 kg. the Duration of the starting stage is determined in dependency hell existing excess weight at beginning of diet: 10-20 extra pounds – 3-5 Zen; 20-30 extra pounds – 5-7 Zen; 30 extra kg or more – 5-10 Zen. More than 10 Zen to comply with the phase "attack" is unacceptable.

From the diet in the first phase eliminated the sugar (but you can use sweeteners), most meats (duck, goose, rabbit, beef, pork, mutton, veal, lamb).

Permitted foods (you can eat them separately, can mix): meat chicken and Turkey without skin (boiled); lean ham; veal liver, kidney, tongue; any fish (boiled, steam, grill); seafood; eggs; dairy products with low fat, no added sugar and fruit, no more than 800 grams. a day.

From drinks allowed coffee, herbal and traditional teas, diet coke. It is permissible to add a hedgehog in vinegar, condiments and spices, garlic and onions, small amounts of salt. You can eat a little pickles, lemon (but not add it to da drinks). Can be consumed in moderate quantity of mustard.

Daily need z Adazi 1,5 table. tablespoons of oat bran. Compliance with this condition at all stages of the Dukan diet is important for proper bowel function and elimination from the body products of fat breakdown.

Phase 2: "Cruise" (alternating)

Yes foods allowed on the stage start to add the vegetables (raw, roasted or boiled, at any time and in any quantity). However, to achieve the result it is important to observe the correct sequence of products.

The duration of this stage depends on the ad how quickly you will achieve the desired crowbar. Hell amount of emitted kilos depends on the alternation of protein and vegetable menu: less than 10 kg: proteins (PP) – protein + vegetables (PL) 1 after 1 day or 3/3, 5/5 (selected scheme of alternation can be changed at any time); more than 10 kg: 5/5 Zen.

Allowed vegetables: cucumbers; tomatoes; radishes; asparagus; spinach; green beans; cabbage; eggplant; celery; zucchini; bell peppers; beets; carrots. Can't have beets and carrots in the skin meal need to consume a variety of vegetables. Yes vegetables you can add mushrooms.

The menu is a daily need to add 2 table. tablespoons of oat bran.

You can not eat starchy foods: potatoes, rice, corn and other grains, peas, beans, lentils, avocado.

Consolidation stage of the diet

Menu the second phase of the diet you can vary the spices (including chili pepper and adjika), garlic, pickles, ketchup, (1 tbsp), gelatin, starch (1 tbsp), milk with low fat, cheese with fat content not more than 6% (30 gr.), red or white wine (3 table. tablespoons), fat-free cream (1 teaspoon), cocoa, s low fat (1 tsp), tofu, surimi (crab sticks, no more than 8 units a day).

However, these additives can be used only two products a day. Fish at this stage can be replaced by natural canned fish with no added oil. You can use sugar substitutes when cooking soy sauce.

Stage 3: Consolidation

The task of the third stage is to return to the former diet, not returning the lost pounds. The duration of the phase of fixing depends on the hell dropped an hour diet weight: for every kg lost – 10 Zen fixation.

For the daily menu for the consolidation phase of fit: all the products of the first and second stages; fruits except cherries, grapes and bananas (one serving daily); 2 slices of bread; 40 gr. Mature cheese; 2 times a week starchy foods (pasta, potatoes, legumes, rice).

Yes the daily menu, you must add daily 2.5 table. tablespoons of oat bran. In addition, the third phase of the diet Ducane, 2 times per week 1 meal can turn into a "feast" and you can afford everything you want.

Keep in mind that these two days, it is impossible to arrange in a row! 1 day per week (preferably Thursday), should be protein (PP).

Stage 4: Stabilization

The menu at this point, you may enter anything you wish. Its goal is to stabilize the achieved weight and the surrounding area. It is important to follow 2 rules: daily z Adazi 3 table. tablespoons oat bran; 1 day a week to maintain a clean plant protein diet (PP). Other exceptions or restrictions the final phase of the Dukan diet is not intended. The duration of compliance – the rest of your life.

Desserts from the book 350 diet recipes Ducane


1-2 sachets carbohydrate-free sweetener, 10 proteins, parchment, 1 teaspoon of lemon juice.

Chocolate cakes

Beat the whites with the lemon juice and resistant foam, add sweetener. From pastry bag or spoon to spread on a baking sheet servings meringue, bake at 200 degrees. Some types of sweetener can burn at that temperature, if this happens, you have to heat the oven above 180 degrees.

Chocolate cakes

For "test" – 2 tablespoons of oat bran, a little cocoa (suitable for "Russian" or "Gold label", or any other kind without sugar) 200 g smooth cottage cheese 0-2% fat, 4-5 protein, 1 egg yolk. For the cream 1 packet of cheese, a packet of vanillin, carbohydrate-free sweetener. For decoration – you can bake according to the previous recipe meringue.

To start, whisk the whites and Dada cocoa, there also pour the bran and knead the dough. Gradually, without ceasing to interfere, entered cocoa, cheese, egg yolk. Some people prefer to add in the dough sweetener for example stevia powder, others cost a sweet cream and "ornaments". "The batter" pour in a round shape and bake at a temperature of about 180 degrees. Meanwhile, whisk the cream cheese with the sweetener and vanilla. The latter should be quite a bit, otherwise the product may taste bitter. Distances the cake should be cool, and either cut into serving cakes and decorate with cottage cheese cream and meringue, or cut in half, sandwiching the cream and decorate the top. These recipes are suitable for "Attack". If you are in the "consolidation" or "cruise" cakes can be sandwiched, for example, pumpkin jam to get even more interesting taste.

Pumpkin jam

1 kg of pumpkin, cinnamon, cloves, steamer, 1 lemon (juice). Pumpkin cut as a magician are smaller and cook in a double boiler. Grind in a blender, add the lemon juice and spices, and cinnamon to take ground.

Savoury muffins

150 g cottage cheese, 2 tablespoons oat bran, 4 protein, 2 egg yolks, baking powder or baking powder. RUB the yolks with the cheese, beat the whites, add the bran, mix with cottage cheese. Can a little salt or add spices that you like. In a profile in google + – add baking powder.

Bake at 150 degrees for about half an hour. If you want the cakes are not "opal", the oven in the process it is better not to open.

Vanilla ice cream

Vanilla ice cream

A glass of skim milk, 20 g of gelatin regular, 4 protein, 6 tablets of Splenda, 1 packet of vanillin. Proteins vzbit in a solid foam, a little salt, in order not to fall.

Yes, they can, by the way, add cocoa or cinnamon, if you prefer a chocolate flavor. Sweetener to add to a google+ profile, to break all hell it formed lumps and bubbles. Gelatin soak in warm water, heat milk, combine with gelatin, and continuing to stir, add 3 tablets of sweetener. Yes, a complete stir to dissolve the gelatin, but remove from heat. Re-enable the mixer, and gently, thin stream pour the milk with gelatin into the whites. First it must be cool and a little warm, so the squirrels don't curdle. Add vanilla, mix well. If you have a freezer, leave it for 15 minutes in it, and then lay on the forms and send in the freezer, if ice cream is not, just choose a more flat shape, such as bowls and freeze. The last stage takes approximately 3-4 hours depending on the hell-power of the freezer.

Pancakes and fritters on TUCANO

Pumpkin pancakes

150-200 grams of pumpkin, 120 ml milk, 2 tablespoons of skim milk powder (if not, come down any protein isolate, in addition to fruit flavors, but then it is not necessary to take sweetener, and so it is in the composition of isolate), 2-3 tablespoons of oat bran (some replace 1 spoon of bran with a teaspoon of corn starch), a little soda, slaked with lemon juice, a little clove, 4-5 protein, 150 grams of cottage cheese.

The pumpkin, boil in water or cook for a couple and tender, then mash with a fork or turn into a puree using a blender. Protein whisk, Dada, cheese, milk, beat again, add bran, mix, Dada sweetener and powdered milk, then pumpkin puree, whisk again, and in a profile in google + put soda. Pancakes are best in a special crepe maker that can be reversed entirely by lifting the handle. Use a minimum of olive oil for greasing a baking tray and cook on a medium heat. Cloves can be added to the water before cooking the pumpkin, but you can grind in a mortar, mix with cinnamon and pour into the dough before baking.

Pumpkin pancakes

2 squash-zucchini, 1 red onion, 2 tablespoons of skim milk powder, some olive oil, any seasoning for vegetables, mixed, and can be a simple salt, 1 egg, a couple of proteins.

Zucchini with onions three on a grater, whisk the milk with the eggs, stir. The dough spread on a baking sheet, parchment mishandled tablespoon, bake at 180 degrees Yes ready. Pancakes for any phase of the diet 2 tablespoons of oat bran to soak in water, add 1-2 eggs, mix and quickly sauté in a hot pan or crêpe maker. Serve these pancakes can be salmon, trout or regular cream cheese, slightly flavored with Splenda.

Cabbage fritters

Cabbage fritters

1 kg cauliflower, 1 Cup bran, 1 Cup of yogurt, 3 eggs, a little soda, 1 onion, 2-3 tablespoons of dry skim milk.

Cabbage boiled and soft, drain the water, grind the vegetables in a blender. Onion RUB on a grater and combine with the cabbage, pour the buttermilk bran, beat eggs, mix bran, buttermilk, egg, cabbage puree, a little salt and leave for 10 minutes in a bowl. Then add soda and skim milk, mix well, bake in a hot frying pan, pouring on her 1-2 teaspoons of a single.

You can bake the fritters in the oven, in this case, the pan is not to pour oil and cover with parchment or baking paper.


1 teaspoon cocoa, 1 Cup low-fat yogurt with no fillers, a sweetener, powder, pack of cheese, 4 protein, 1 egg, 2 tablespoons bran, vanillin.

Cottage cheese, protein, eggs, and pre-soaked in water oat bran make the dough for cheesecakes, quick fry on both sides in a Teflon pan, place on a baking sheet, mishandled parchment for baking, and bring the Yes ready within 10 minutes. Mix Yogurt with cocoa and sweetener, served cheesecakes W obtained by the sauce.