Dukan's diet dishes cooking attack. Phase "Attack" - recipes for Dukan and tips for losing weight. What to cook on the Ducan attack

No one realizes that Beyonce Knowles and Jennifer Lopez owe their magnificence to the unique weight loss system of a nutritionist from France Pierre Ducan. No need to starve, scrupulously measure the weight of foods and calories on a calculator. This is how it is - the Ducan Attack diet, a menu for the week, for which you can compose with our help without much difficulty.

Most women are unhappy with their figure and want to lose weight

For those who decided to go on the Ducan diet, it is important to form a menu for every day in the "Attack" phase.

Monday

Breakfast - low-fat cottage cheese, coffee.

Lunch - chicken soup, yogurt.

Snack - bran bun.

Dinner - chopped fish cutlets.

Tuesday

Breakfast - omelette roll, coffee.

Lunch - minced chicken cutlets.

Snack - coffee.

Dinner - pollock cutlets.

Wednesday

Breakfast - steamed cheesecakes, tea.

Lunch - fish salad.

Snack - kefir, bran bun.

Dinner - scrambled eggs, ham.

Thursday

Breakfast - 2 hard boiled eggs, 2 slices of cheese, coffee.

Lunch - chicken skewers.

Snack - coffee or tea.

Dinner - curd casserole.

Friday

Breakfast - tea, cottage cheese.

Lunch - soup with smoked brisket.

Snack - cheese, bran bun, coffee.

Dinner - baked fish.

Saturday

Breakfast - bran yogurt, tea.

Lunch - chicken roll with cheese and dill.

Snack - coffee.

Dinner - meat salad (boiled beef, eggs, herbs, yogurt for dressing).

Sunday

Breakfast - cheesecakes, tea.

Lunch - mackerel baked with garlic.

Snack - kefir.

Dinner - chicken liver stewed in kefir.

Who is Pierre Ducan

Pierre Dukan is the mastermind behind the diet named after him. Since 1975, working as a therapist, he began to create his brainchild - a diet with a sharp restriction of carbohydrates. The French doctor gained worldwide fame after the publication of the book "I Can't Lose Weight". It immediately became a bestseller. The diet has an equal number of fans and opponents. Those who have managed to lose weight are her main fans. The medical world sharply criticizes the technique, proving that it is harmful to health. In 2014, the author was excluded from the register of doctors in his country for a commercial relationship to medicine.

The first stage of the Ducan Attack diet and the menu compiled for it are based on a process called ketosis. For the body, carbohydrates are a source of energy. With a significant restriction of carbohydrates, cells are forced to use fat stores, and ketone bodies enter the blood. It is from them that the body receives energy. The result is influenced by the ability of the pancreas to produce the right amount of insulin.

2The modern beauty and healthy nutrition industry has developed many methods of how to become the owner of a slim body

The phase begins an active attack on fat accumulation. It is especially strict, since the diet of a losing weight consists entirely of proteins. They contain enough calories to keep you satisfied. But for their assimilation, the body spends much more calories than is available in these products. The body itself begins to fight the accumulated fat. This is a period of rapid weight loss - at least 2-3 kg per week.

List of products for the week

A distinctive feature of the Ducan protein diet, and the menu for the week for the Attack phase, is that the diet contains only products containing animal protein:

poultry (chicken, turkey without skin);
rabbit, beef, veal;
lean ham;
any offal;
river and sea fish, seafood;
eggs;
low-fat dairy products (yoghurts without additives);
green, black tea, coffee without sugar (a little sugar substitute is allowed);
greens in limited quantities for salad dressing.

Pierre Dukan, author of the Attack diet, recommends including 1.5 tbsp in the menu. spoons of bran. They are important in losing weight in this way: they promote the elimination of toxins, cleanse from toxins, and lower cholesterol levels. The coarse fiber of the bran improves intestinal motility. If you have an intolerance to bran, replace them with buckwheat.

The growing number of fans of protein weight loss is explained not only by the real loss of annoying kilograms, but also by the diversity of the diet. There are no restrictions on any protein food. Therefore, you can experiment with pleasure in the kitchen, creating new interesting dishes. Some are perfect for the whole family.

All kinds of diets and exercise complexes require, first of all, great willpower and compliance with established dietary rules

Chicken soup

If you follow the Ducan diet at the Attack stage, you need to add soups based on chicken broth to the menu for a week. Start by making regular chicken soup.

Ingredients:

chicken drumstick - 1 pc.,
egg - 1 pc.,
dill, parsley.

Cook a regular broth with salt, pepper, bay leaves. At the end of cooking, pour the beaten egg into the soup. Before serving, remove the skin from the drumstick and season with chopped herbs.

Fish salad

Any fish is suitable for this salad, even smoked fish. At the first stage, this is allowed. For a very satisfying salad, you need the following ingredients (determine the volume of products depending on the number of servings):

crab sticks,
hot smoked mackerel,
boiled egg,
lemon,
greens of your choice (cilantro, dill, parsley, green onions);
homemade cheese;
if not using green onions, half a red onion.

Cut everything into cubes, mix, sprinkle with lemon juice.

We offer our approximate options for cooking recipes from permitted products by day

Steamed cheesecakes

Ingredients:

cottage cheese with a low percentage of fat content - 200 g,
eggs - 2 pcs.,
bran - 2-3 tbsp. spoons,
salt, vanillin, sweetener.

Mix cottage cheese, eggs, bran, add a little salt, sweetener and vanillin. Form syrniki. Then you can cook them in several ways - steamed, in a Teflon-coated frying pan, or baked in the oven for 15 minutes.

Chicken kebab

While on the Ducan diet on the menu during the Attack stage, you should pay attention to the chicken recipes. Barbecue lovers can delight themselves with such a dish, but made from chicken. There are many variations of cooking chicken kebabs on the grill or oven. The main difference is the marinade. It can be cooked with kefir, soy sauce. Introducing the traditional way to cook barbecue.

Ingredients (product sizes are based on several servings):

chicken fillet - 1 kg;
300 g of onions;
Pepper, oregano, paprika, salt.

Willpower and determination will certainly lead to the desired result

Cut the fillets as for a shish kebab. In a deep container, add meat, onion sliced \u200b\u200binto rings, salt, mix with added spices. Sprinkle with lemon juice if desired. Leave to marinate for 3 to 4 hours. String the marinated meat on skewers and transfer to a baking sheet in the oven. Bake for 15-20 minutes until golden brown.

Omelette roll

An omelette roll can be the basis for various dishes. For a change, it is enough to change the filling depending on whether you are preparing the main course or dessert (baked mackerel, liver pate, seafood, minced chicken, low fat cottage cheese). We will show how to do this using the example of an omelette roll with lightly salted trout.

Ingredients:

2 eggs (only proteins are used),
lightly salted trout,
pepper,
salt,
any greens (dill, parsley, green onions).

Beat the whites separated from the yolks with a blender with the addition of chopped herbs and black pepper. Lubricate the bottom of the pan with vegetable oil. Pour the egg mixture into a preheated skillet, cook covered on both sides. After cooling, fill the omelette pancake with pieces of trout sprinkled with lemon juice, sprinkle with chopped herbs. Roll up, cut into 4 pieces.

Smoked brisket soup

Ingredients:

smoked brisket;
half an onion;
500 ml chicken broth;
1/2 teaspoon of turmeric
dill, green onions;
2 tbsp. spoons of bran.

This light and tasty soup is very easy to prepare.

Chop the onion, fry in a little oil and transfer to a saucepan. Add chopped brisket, pour in broth. After it boils, add the bran. Leave the soup to cook for 15 minutes. Add the turmeric a few minutes before cooking. Leave to infuse for 5 minutes. Sprinkle chopped herbs on the soup when serving.

Chicken puree soup

Ingredients:

250 - 300 g of chicken broth;
100 g boiled chicken without skin;
a clove of garlic;
dill, parsley.

The preparation is very simple. Chop the chicken fillet, transfer to the blender container. Pour broth there in such an amount that it covers the sliced \u200b\u200bmeat. Beat with a blender until puree. Add chopped garlic clove, herbs. Pour the puree into a saucepan, pour in the remaining broth, heat.

Contraindications for passing the Ducan diet

Ducan's diet, especially the "Attack" stage, as evidenced by the menu for every day, is an excess of animal proteins. Along with the supporters of this dietary trend, there are those who reasonably criticize it.

Everyone knows the main contraindications for going through a diet:

cardiovascular diseases and predisposition to them;
arterial hypertension;
dysfunctional kidney disorders;
violations in the reproductive system;
dysfunction in the liver;
joint diseases.

In the presence of at least one of the listed diseases, the transition to a protein diet will be a big mistake.

But healthy girls also need to apply such a diet with caution and be prepared for the following consequences:

Constipation is possible due to limited consumption of vegetables.
Due to insulin deficiency, a violation of carbohydrate metabolism occurs. The process of ketosis, on which the Ducan system is built, can turn into a dangerous disease ketoacedosis. Therefore, the author of the technique insists that it is dangerous to be in the "Attack" phase for more than the recommended time. The appearance of the smell of acetone from the mouth, loss of appetite, nervous overexcitement should immediately alert you. These signs indicate an intoxication of the body, so you need to immediately stop losing weight in this way.
The load on the kidneys increases. They have to excrete a lot of salts, which are abundant in animal proteins. Renal failure may develop. In this situation, the concentration of uric acid increases, which leads to the deposition of salts in the joints. This becomes the cause of the appearance of gout.

The lack of vegetable fats leads to a weakening of blood vessels, which affects the work of the heart, and becomes prerequisites for the development of coronary artery disease or stroke.
Due to insufficient intake of vitamins, violations in the liver are possible.
The same reason can lead to menstrual irregularities, and in the worst case - to infertility.

If you notice any hints of a similar condition, doctors advise you to immediately stop losing weight using this system.

The unique concept of the Ducan protein diet allows not only to lose extra pounds, but also to normalize the work of all organs and systems in the body. Sophisticated, but thought out to the smallest detail, the slimming system guarantees a beautiful silhouette, without harm to health.

Dukan breakfast attack: recipes

Idea number 1

For breakfast, you can make unsweetened tea or coffee with skim milk. Top it off with oat bread and a slice of cheese. You can add cinnamon or vanilla extract to your tea. The additives will "enrich" the taste, give the sensation of sweetness and fullness of taste.

Idea number 2

Black tea with ginger or weak coffee can be accompanied by a tuna omelet.

You will need 2 eggs, 60 - 70 gr. tuna and greens.
Eggs are beaten with pre-chopped tuna.
Season the mixture with a little salt and pepper. Preheat a non-stick skillet.
When the surface is hot, carefully pour out the egg-fish mixture. Fry the omelet on both sides. At the end, decorate with parsley.

Idea number 3

A very quick and healthy breakfast for Attack - bran with kefir. For this, cereals are simply poured with a low-fat fermented milk product, seasoned with vanilla, cinnamon. Coffee lovers can indulge in a small cup of an invigorating, sugar-free beverage.

Idea number 4

If you have 20 free minutes in the morning and you want to treat yourself to something delicious, you should make interesting cakes.

Mix two chicken eggs, 50 gr. low fat cottage cheese and oat bran.
Add a little baking powder and spices to the mixture.
Mix the dough and ground beef or chicken (200 - 250 gr.) And knead thoroughly.
We form small cakes and fry in olive oil.
To bring the meat to readiness, the fried cutlets should be stewed in a saucepan for no more than 15 minutes. Serve 70 gr. To cakes. boiled asparagus.

To complement your breakfast, you can treat yourself to low-fat yogurt or a cup of unsweetened tea.

Idea number 5

Lovers of wholesome plant foods will appreciate the curd puree and cauliflower. To prepare this simple breakfast, you need to boil the cauliflower in a double boiler. 50 -60 gr. low-fat cottage cheese is ground with cabbage and garlic, adding a little salt, pepper and nutmeg. You can supplement the menu with diet bread.

Idea number 6

A classic omelet with turkey fillet is also suitable for breakfast.

2 chicken eggs are knocked down with a pinch of salt and 50 - 70 ml. skim milk.
Add nutmeg, a clove of minced garlic and a little black pepper to the mixture.
Fry an omelet in olive oil, generously seasoning with parsley at the end.
Cut 100 gr. To the omelet. boiled turkey fillet and serve with diet bread.

Idea number 7

Pancakes can be prepared for breakfast. Mix the eggs, low-fat milk, olive oil and oatmeal into a batter. We bake pancakes in a hot skillet lightly greased with olive oil. Season the finished pancakes with cinnamon and pour over yogurt.

Idea number 8

In the morning, you can pamper yourself with vegetable salad and meatballs. To do this, you need minced chicken or turkey. Mix the meat with spices (tarragon, basil, parsley, cumin) and one egg, mix thoroughly.
Form small meatballs and boil in salted water (you can use a double boiler). Salad with boiled asparagus and fennel is served with meat balls, sprinkled with olive oil and lemon juice.

Idea number 9

A morning treat of 2 boiled eggs and 2 slices of lean bacon is ideal. You can also add a couple of diet breads. Coffee without milk and without sugar, you can add ginger or cardamom, but just a little. Green tea with jasmine or lemon is welcome.

Idea number 10

Syrniki will be an ideal breakfast for "attack". This is a healthy, tasty and satisfying snack option.

300 gr. mix low-fat cottage cheese with 2 chicken eggs, 2 tbsp. bran, 1 tbsp. l. flax seeds, 1 tsp baking powder and 2 tablespoons of cornstarch.
If the mixture turns out to be too thick, add a little boiled water or skim milk.
Cheesecakes are baked in a non-stick skillet and served with yogurt. You can add vanilla, cinnamon or lemon zest to the cheese mass.

Idea number 11

For fans of pastries and chocolate, there is a wonderful option for a morning meal - a chocolate cake.

To prepare it, mix 2 tbsp. bran, 2 tbsp. l. starch, 2 tbsp. cocoa (sugar and fat free), some sweetener and baking powder are gently mixed.
50 -70 ml. Beat milk and egg until smooth.
Mix the liquid part with dry ingredients and mix thoroughly.
The mixture for the cake is poured into a mold and baked in the oven for 5 - 8 minutes at a temperature of 180 degrees. Can be consumed with green tea and lemon or yogurt.

Idea number 12

The colorful version of scrambled eggs involves the use of bell pepper. The pepper is cut into rings. The multi-colored vegetable circles are placed in a hot frying pan greased with olive oil. An egg is driven into the center of each ring. Fry for several minutes until tender.

Features of the Ducan diet

A pleasant feature of the method is that food can be absorbed in unlimited quantities and at any time. The diet consists of four stages, each of which has its own specificity and a set of simple rules.

The first phase of the diet of the famous French nutritionist is called "Attack". The main goal is to speed up the metabolic process, which means to enhance the process of fat burning. The duration of the first stage depends on the individual characteristics of the organism, body weight and the rhythm of a person's life.
To create a competent breakfast menu according to Ducan, you need to familiarize yourself with the basic rules of the "Attack" phase. Namely:

At the first stage, not only a good menu is important, but also moderate physical activity. A dietitian advises outdoor walks;
Drink plenty of fluids. Drinking water must be of impeccable quality, since it is a catalyst for all processes in the human body;

Greetings, my dear readers! Continuing the theme of the Dukan food system, today I want to focus your attention on the weekly menu. Dukan Attack's diet, the menu for the week will contain detailed recipes and recommendations. I am sure that this information will be a valuable find for you in the fight against extra pounds.

This phase does not last long: from 2 to 10 days. Moreover, in each specific case, the duration of the period is calculated individually. You can learn more about the features of the Attack phase and the results achieved from the article "".

You can also be a huge help this book... It describes in detail what and how to do. If you follow these guidelines, you can lose 10 kg in 60 days. The results are amazing, aren't they?

At this stage, a pure protein diet. That is, the diet should contain exclusively protein products. I have already described all this in detail. Information is in the article "".

I want to remind you that the Attack phase involves eating in 4-5 passes. At the same time, I recommend eating at the same time. Cook food with limited oil. Be sure to drink plenty of fluids: at least 1.5 liters of water daily.

To achieve high performance, do not forget about moderate physical activity. It could be, or. Try different workouts and choose the one you like.

Weekly menu + recipes

In this table, I have detailed the menu for each day. You can print it and pick it up in a prominent place. I recommend the most noticeable - the refrigerator. This will make it easier for you to stick to this diet and follow all the recommendations.

	Breakfast	Dinner	Afternoon snack	Dinner
Monday	Bran porridge with cardamom	Pollock in marinade	with a hot drink	Crab stick salad
Tuesday	Pancakes on kefir with cottage cheese	Chicken broth with shirataki noodles and tofu	200 gr low-fat cottage cheese with bran and kefir	Fried fish according to Dukan
Wednesday	Omelet from 1 egg, cheese cakes in the oven	Dukan okroshka with homemade bread	Pancakes with cottage cheese, herbal tea
Thursday	150 g tender cottage cheese with yogurt and sweetener	Shiratake noodle meat	1 cup bran yogurt	Oat bran cutlets
Friday	Omelet with pieces of turkey and herbs	Chicken puree soup	with vanilla	Fish baked with herbs in foil
Saturday	Oatmeal with milk + croutons in an egg	Smoked breast soup		Pork chops
Sunday	Cheesecakes with low-fat sour cream, hot drink	Fish soup with croutons	Omelet with shrimps and herbs	Chicken in garlic sauce

Many recipes are easy enough to prepare. You just need to buy groceries in advance so as not to sit hungry. And this should not be done 🙂

You can vary the recipes for a week. The main thing is that dishes prepared according to them effectively help in the fight against excess weight. Do not forget to write in the comments after which recipes you liked the most.

Pancakes on kefir

Here are the ingredients you need:

100 g of kefir;
100 g of cottage cheese;
2 chicken eggs;
30 g gluten;
10 g oat bran;
1/3 tsp each salt and soda;
some vegetable oil.

Grind the oatmeal in a coffee grinder (the finer it is, the better). Take a deep bowl and put all the ingredients in it except the baking soda. Mix these ingredients thoroughly. And put the soda aside for now: we will add it at the very end.

Mix dry ingredients with eggs first. Then add kefir to the mixture, and then add cottage cheese. You need to mix well. Lumps in the dough are not allowed!

To disperse the crushed oat bran, let the mixture stand for 10-15 minutes. Then add soda and mix everything well. Next, grease the pan with oil. To do this, take a cotton pad soaked in oil and grease the dish. Everything is now ready to bake.

Dukanovskie chebureks

In fact, these are kefir pancakes, which I talked about earlier, with a filling. For the filling you will need: 250 g of minced chicken, 1 onion, a chicken egg. Sprinkle salt and pepper to taste. Mix everything well and the minced meat is ready.

Fry the pasties on both sides over low heat. For frying, it is enough to take 1 tbsp. vegetable oil.

Chicken puree soup

Products you will need:

200-300 ml of broth;
100 g of boiled chicken;
1 clove of garlic;
fresh herbs.

Cut the meat into large pieces and place in a blender glass. Pour the broth over the chicken (it should completely cover the meat). Grind everything well. Add garlic and spice to enhance the flavor. When the puree is done, pour it into a saucepan, dilute with the remaining broth and heat.

Add some shirataki noodles to the puree soup, if desired. By the way, rice noodles are cooked very quickly. Toss it in the soup for a few minutes. And before serving this dish, spread the chopped greens in portioned plates.

Fried fish

The fish prepared according to this recipe turns out to be incredibly tasty. It has a delicious crust, and inside it is very juicy.

Take fish weighing 700-800 g, egg, lemon, salt and spices of your choice. Defrost the fish or cut it into portions. Sprinkle the fillet with lemon juice, add salt and leave to marinate for 15 minutes.

Beat the egg in a separate bowl. Dip each marinated piece of fish in an egg mass. And place in a greased, heated skillet. Fry it on all sides over low heat, without covering the preheated pan with a lid.

Cheesecakes in the oven

You will need the following ingredients:

200-250 g of fresh cottage cheese (not fatty);
egg;
4-5 tbsp water;
2 tbsp ;
1-2 tbsp corn starch;
1-2 tsp sweetener;
a little vanilla;
salt to taste.

Grind flax seeds in a coffee grinder. Mix all the products, put the syrniki in silicone baking tins. If you don't have them, place some foil on a baking sheet. Lubricate it with a little vegetable oil and lay out portions of cheesecakes.

Bake the syrniki for 20 minutes at a temperature of 180-200 degrees. Serve with low-fat sour cream or yogurt.

Crab stick salad

Such a salad is simply delicious 🙂 For it, take 5 pieces of crab sticks, 2 boiled eggs, green onions and any greens. And fill the salad with mayonnaise in Ducan style. How to cook it, I already told you in another. There she also described the recipe for delicious oat bread with cottage cheese.

Smoked breast soup

Whenever you feel like pampering yourself with something tasty for the first time, make this soup. For him, take:

smoked breast;
onion;
500 ml of chicken broth;
½ tsp turmeric;
2 tbsp oat bran;
salt;
green onions and dill.

Remember that store-bought smoked breast is quite salty, so you don't need to add salt to the dish. Cut the onion into cubes and fry until golden brown in a little oil.

Remove the skin from the chicken and cut the meat as you like. Pour broth into a saucepan. And add fried onions and chicken to the same bowl. As soon as the broth boils, add the oat bran (this will add viscosity to the broth). Cook for 10-15 minutes.

Add the spices a minute before turning off the heat. Then cover the pot with a lid and leave the soup for 5 minutes. During this time, he must reach readiness.

Add some fresh green onions or dill to each plate before serving.

Turkey fillet in yoghurt sauce

Turkey is especially popular with dieters. It's low fat and very nutritious with a mild yoghurt sauce.

0.5 kg fillet;
200 g of low-fat yogurt;
a clove of garlic;
onion head;
½ tsp soda;
salt, paprika and thyme.

Cut the fillet into pieces. Cut the onion head into cubes and send it to a skillet with a small amount of heated oil. Sprinkle baking soda on the onions. Cover the skillet with a lid and simmer the onion for 5 minutes. First, it will turn yellow, and then it will turn into mashed potatoes. And this is what we need 🙂

Then send the meat to the pan and simmer for 5 minutes with the lid closed. Then add yogurt and spices to the bowl. Simmer for another 5 minutes with the lid closed.

Shiratake noodle meat

You need to take:

300 g shirataki noodles;
carrot;
onion;
350 g of meat;
½ tsp cumin;
2 tsp ground paprika;
2-3 garlic cloves;
black pepper;
salt.

Cut the meat into small pieces, fry with a little oil until white. Then add the finely chopped onions and carrots. Fry lightly. Add spices, cover 2/3 with water, cover with a lid and simmer until tender. If water evaporates, top up.

Put your food on a plate and enjoy the dish!

Coffee cupcake

What if you really want a snack? It seems that if I don't eat it, I'll die. I think you shouldn't bring yourself to death by hunger 🙂 On the contrary, you can even pamper yourself.

You need to prepare the following ingredients:

2 tbsp oat;
1 tbsp wheat bran;
100 g of cottage cheese;
2 eggs.;
take 1 tsp. coffee and sweetener;
1/3 tsp soda;
1/5 tsp salt.

Dilute coffee in 2 tsp. warm water. In a separate bowl, combine all remaining ingredients and add diluted coffee. Mix everything well. Pour the dough into silicone molds. If you don't have one, line a baking sheet or other container with baking paper. This will make it easier for you to get the treat.

Microwave the muffins starting at 3.5 minutes. But watch when ready. The main thing is not to dry out. Focus on the middle: if it is dry, the baked goods are ready. The dough should be porous and airy. Remove the muffins from the molds, place them on a wire rack and let cool. The finished baked goods will have a damp surface - this is normal, because we cook without flour. Time to eat 🙂

Pierre Dukan worked on his system for several decades, constantly improving it. In 2000, he published the book I Can't Lose Weight, which immediately became a bestseller, translated into dozens of languages \u200b\u200band published in 40 countries around the world. The Ducan diet is often referred to as the ketogenic diet. Its principle lies in the fact that carbohydrates are excluded from the diet, therefore the human body is forced to expend the reserves of accumulated fat, extracting energy from them. However, first of all, glycogen reserves from the liver are depleted and only then the process of releasing ketone bodies begins, ketosis manifests itself - an adaptive reaction of the organism formed in the process of evolution.

The Ducan Diet is only safe and effective for people with healthy pancreas.

Stages of the Ducan diet

The ketogenic diet consists of four stages (sometimes dieters use the word "phase" instead of the word "stage"). The first two of them are aimed at reducing body weight by burning fat, and the second - at stabilizing weight and maintaining the achieved result.

Stage 1. Attack

At this stage, the first results of weight loss are achieved. More than seventy types of protein products help to start the process.

Stage 2. Alternation.

28 vegetables are added to meat products, and the diet is now based on alternating protein and protein-vegetable days.

Stage 3. Anchoring.

The stage is aimed at stabilizing the weight. Foods with high energy value are gradually added to the diet. Protein days help to avoid the effect when the lost pounds come back and bring “friends” with them.

Stage 4. Stabilization.

Eat three tablespoons of oat bran every day.
At least twenty minutes of walking and not using the elevators.
The need to arrange protein days once a week.

Basic principles of the diet

Reducing the number of calories will never lead to a good result! - so the author of the diet himself has repeatedly stated. He explained his point of view by the fact that as soon as a person returns to normal nutrition, the weight returns again. That is why Ducan developed a diet when the body first burns excess adipose tissue, and then stops accumulating it altogether.

You won't be hungry. This principle is especially appreciated by those who have experimented with tiny portions on other diets. Pierre Ducan prohibits limiting himself in the amount of food.

The choice is huge. Even the most sophisticated gourmet will find something that suits him perfectly on the list of permitted products. If you decide to "ducan", then you should always have a table of what you can eat in front of you. This is a hundred products, of which 72 belong to the category of protein and 28 - plant. And which of them to choose and how often to eat them, you decide.

Total stripping. Before starting the diet, it is recommended to get rid of all foods that are not on the list of approved foods. Remove sugar, buns and sweets out of sight, throw away stale cereals and pasta, clean the refrigerator of harmful mayonnaise, ketchup and sauces, forget about cheese and sausages that are of no use. If the forbidden, and therefore such desirable, "goodies" will not come across, then it will be much easier to "duke".

Bran is required. There is hardly a person who will eat oat bran with pleasure. But, alas, this product is indispensable. Oat bran should be on the menu every day, because they:

help to feel the feeling of fullness faster;
cleanse the intestines from toxins;
help remove food debris.

Of all types of bran, oatmeal is considered the most useful.

Movement is life! Don't worry, on the Ducan Diet, you won't have to sweat for hours in the gym, torture yourself with a dull lane swim in the pool, or throw your legs behind your ear in yoga class. Physical activity with the described method of losing weight is very, very moderate, but mandatory. Daily 20-minute walks will speed up your metabolism, make fat break down faster, and keep your muscles toned. If you feel that this time is not enough for you, you can gradually increase the duration. It is important that physical activity is enjoyable. During the third stage of the diet, you can add morning exercises or a light set of exercises for the most "problem" areas on the body.

Vitamins are essential. To reduce the stress of changing your diet and support the rebuilding body a little, you need to take vitamins regularly. Since vegetables and fruits are completely excluded at the attack stage, it's time to start drinking the multivitamin complex, but strictly observe the dosage indicated on the package.

Advantages and disadvantages of the Ducan diet

Disadvantages:

Dukan's diet is contraindicated for people with gastritis, ulcers and other stomach diseases.

In the early days of the diet, people usually feel a lack of energy. Fatigue is not a reaction of the body to a poor diet and increased physical activity, since all this is not provided for by the diet. Apathy and unwillingness to get up from the couch once again are psychological manifestations of purely physiological processes: the number of ketone bodies in the body has increased, the amount of vitamins has decreased.
If you do not like to cook, then the limited number of products and the almost complete absence of additives will make you think about the need for a diet, and maybe even force you to move away from it altogether.
The choice of approved foods for people with allergies or individual intolerances can be a problem, so it is best to consult a doctor before starting a diet.
If you have a sweet tooth, then the decision to give up such favorite desserts can lead you to depression. But this is nothing more than a brain trick. It is important to set yourself up for the fact that you give up sweets for a while, and after reaching your ideal weight, you can sometimes still indulge yourself with a little ice cream or chocolate.

Advantages:

You yourself choose your favorite foods from the list of useful ones, decide when and how much to eat them.
The Ducan diet is always a guaranteed result if you manage to adhere to all the rules and requirements and exclude breakdowns.
Fast and solid results in the first, "attacking" stage.
The diet is easy to follow both at home and at work. Even a plentiful buffet at the resort will delight you with a considerable number of permitted dishes.

Attack Stage: Weekly Menu

The most difficult, both physiological and psychological, is the first stage of the diet - the attack stage, the duration of which is no more than ten days if there is a large amount of excess weight, and no more than five days for those who need to lose only a few kilograms.

The attack phase should not be delayed, otherwise the Ducan diet, instead of benefit, can cause serious harm to the body.

Allowed Products:

meat (beef, horse meat, rabbit meat);
offal (tongue, heart, liver, kidneys);
fish (boiled, stewed, smoked, as well as canned fish without oil);
seafood (no limitation of types);
ham (no more than 4 percent fat);
poultry meat without skin (with the exception of goose and duck);
eggs (proteins can be eaten without restrictions, yolks - only in small quantities, especially if the level of cholesterol in the blood is high);
fermented milk products (low-fat cottage cheese, milk, yoghurts without fruit pieces, kefir, fermented baked milk);
oat bran in the amount of one and a half tablespoons (you can add them to yogurt or make cakes from them);
at least 1.5 liters of clean water daily;
tea, coffee (natural, instant, coffee drinks from chicory), herbal teas, carbonated water of the Lite category;
spices and seasonings (salt in moderation, tomato paste, onions, garlic, basil, cilantro, dill, parsley).

Meat can be cooked in any convenient way, including frying in a pan with a little vegetable oil.

If you do not want to come up with some new dishes and look for recipes, use the menu below for the week.

Monday

Breakfast: an omelet of three eggs with milk.
Lunch: chicken soup, mint tea with oat bran flatbread.
Afternoon snack: kefir, lemon pie.
Dinner: baked mackerel, kefir.

Tuesday

Breakfast: oat bran milk porridge, a cup of coffee.
Lunch: beef chops, chamomile tea.
Afternoon snack: boiled seafood.
Dinner: baked turkey pieces, yogurt.

Wednesday

Breakfast: boiled eggs with herbs, a cup of coffee.
Lunch: steamed chicken cutlets, bran tortilla, green tea.
Afternoon snack: oven-baked syrniki.
Dinner: omelet roll with red fish wrapped in it.

Thursday

Breakfast: sandwich (bran tortilla + ham), coffee drink.
Lunch: fish soup, boiled eggs with onions, ginger tea.
Afternoon snack: whipped whites with a sugar substitute, poured with lemon juice.
Dinner: fish baked in a sleeve, rosehip decoction.

Friday

Breakfast: meat chips, black tea.
Lunch: chicken baked in foil, green tea.
Afternoon snack: bran pancakes, kefir.
Dinner: fish salad, mint tea.

Saturday

Breakfast: scrambled eggs with meat or ham, a cup of coffee.
Lunch: beef steak, black tea with lemon.
Snack: Oat bran tortilla, flavored yogurt.
Dinner: omelet with onions and seafood, green tea.

Sunday

Breakfast: boiled eggs with herbs and garlic, a cup of coffee.
Lunch: chicken breast stewed in tomato paste, chamomile tea.
Snack: oat bran porridge with vanillin added.
Dinner: platter of fish, kefir.

Cooking recipes for the attack phase

Fragrant mackerel baked in the oven

To prepare this dish you will need:

mackerel carcass;
lemon;
greens (parsley, dill, cilantro);
salt;
black pepper;
baking foil.

Rinse the mackerel under running water, separate the head, clean the insides of the carcass, rinse again under the tap, put on a paper towel to remove excess water. After a few minutes, fill the belly of the fish with herbs, sprinkle the inside and outside with lemon juice. Season with salt and pepper to taste. Wrap the mackerel in foil so that no gaps are left for juice to leak. Put the product in an oven preheated to 180 degrees and cook for 20-25 minutes.

A simple cheese cakes recipe

Required Ingredients:

1 pack of low-fat cottage cheese;
1 chicken egg;
4 tablespoons of water;
2 tablespoons of flaxseeds
2 tablespoons cornstarch
sweetener;
vanillin;
a pinch of salt.

Use a blender or coffee grinder to grind the flaxseeds to make a flour. Mix all ingredients. Form cheese cakes from the resulting homogeneous mass. Place them in baking tins or on foil on a baking sheet. Pre-grease the molds or foil with a small amount of any vegetable oil. Place in the oven for 20 minutes, baking at 190 degrees. Hot cheese cakes with yogurt or low-fat sour cream are especially tasty.

Nutritionist Pierre Dukan has studied the effects of certain foods on the body. His work is described in 19 books. The most popular of them came out in 2011. In it, the professor describes the weight loss system, which over time began to bear his name.

The whole point of the diet is to consume protein foods. It is she who is able to lead to weight loss and cleansing the body of toxins. It is allowed to eat vegetables and necessarily oat bran. There are two things that draw people to the diet.

The first is the ability to consume food in unlimited quantities. The second is the ability to create a varied menu. The entire diet consists of 4 phases.

Let's take a closer look at the introductory phase - "Attack". From the title it is already clear that we will talk about tough measures to combat extra pounds.

What is the essence of the "Attack" phase

The first phase is the fastest phase of the entire diet. But her requirements are also the most stringent. The duration depends on the scale of the problem. With an excess of weight equal to 20 kg - the stage will last from three to five days.

As long as possible, "Attack" lasts with extra 30 kg or more. During this time, you can lose from 5 to 8 kg.

The essence of the diet is that only protein products are allowed, carbohydrates are limited, sugar is completely banned. With such a diet, the metabolism involuntarily accelerates, and the calorie content decreases. After all, you can't eat a lot of protein food, it is very nutritious.

Particular attention should be paid to the drinking regime. In order not to get such a nuisance as dehydration, it is better to consume at least 2 liters of clean water per day.

The main advantage of the diet is that portions can be of any size. The time of eating is any. The feeling of hunger will definitely not pursue losing weight. This is an important psychological factor for the successful passage of the entire food system along the Ducan.

Physical activity is encouraged. Of course, weight loss will go faster with her. For a start, you can limit yourself to a 20-25 minute walk in the fresh air in a park or square. The step, however, must be fast enough.

What foods should not be consumed

The following dishes and products should not be present in the Dukan diet menu of the "Attack" phase:

Porridge, dairy, including;
Bakery products;
Sugar and sweets;
Chocolate;
Any nuts;
Fatty sauces;
Vegetable oils;
Any fruit.

The list is not very long, but not everyone is able to easily refuse the proposed list.

What can you eat

The list of permitted foods and dishes will surely appeal to meat lovers. You can season culinary masterpieces with spices, vinegar, mustard, tomato paste, soy sauce.

But don't abuse it. This also applies to salt. Ducan recommends using reduced sodium salt. This white seasoning cannot be completely excluded from the diet, because it is necessary for the body.

What products are on the allowed list?

Low-fat meat: beef, lean ham, rabbit;
Veal tongue, liver, kidneys;
Fish, baked or grilled. The main thing is that oil is not used;
Marine molluscs: shrimps, oysters, mussels, crustaceans;
Low fat milk products;
Eggs.

In drinks, slimming coffee lovers may not limit themselves. The only condition is no sugar. Green, black and herbal tea can be drunk in unlimited quantities.

Oat bran is an essential and irreplaceable ingredient. For the desired effect, you need to consume one and a half glasses of this product.

In exceptional cases, when a person has an intolerance to this ingredient, it can be replaced with buckwheat, taken in the same amount.

One of the most successful sauces is paraffin oil. It is not able to be fully absorbed in the body, and, moreover, has a mild laxative effect.

Phase "Attack" of the Ducan diet: menu for 7 days

The main rule according to which the menu for the week is built is no deviations from the rules and principles. Under no circumstances should you eat foods prohibited by Ducan.

The number of meals can be anything. But we must take into account that protein food is satisfying and nutritious. Therefore, most often 4 receptions are enough for the whole day.

Here is a sample menu for 7 days.

Breakfast: a great start to the day - bran bread, a cup of coffee without sugar, natural yogurt;
Lunch: you can pamper yourself with a delicious chicken kebab. You need to prepare it according to a special recipe (see below);
Dinner: meat or fish baked in any way in the oven with the addition of herbs. You can drink it with any tea.

Breakfast: scrambled eggs with added meat, coffee;
Lunch: soup with one type of meat without vegetables with the addition of eggs; bran bread;
Dinner: stewed fish.

Breakfast: cottage cheese casserole, any kind of tea without sugar, bran bread;
Lunch: soup with chicken meatballs;
Dinner: oven baked turkey fillet with cheese (see below for cheese recipe)

Day 4:

Breakfast: light salted salmon, coffee;
Lunch: bran bread, fish soup;
Dinner: kefir, turkey pastroma.

Breakfast: cottage cheese with oat bran pancakes, coffee or tea;
Lunch: veal, cooked in the oven without fat or grilled;
Dinner: yogurt and bread.

Breakfast: scrambled eggs with cheese, coffee;
Lunch: chicken pastroma, tea;
Dinner: milk.

Breakfast: cheese cakes, tea;
Lunch: fish or seafood soup, bread;
Dinner: chicken barbecue, kefir.

It is not forbidden to have snacks. Perfect for this: milk, curd. All of this should be fat-free. You can drink tea and coffee as much as you like.

Most popular recipes

Lack of bread is difficult for many. But Ducan took this into account, and proposes to prepare special baked goods as a substitute.

Bread

You can prepare it in a matter of minutes without using any special skills. For this you need to take:

2 eggs;
Low-fat soft cottage cheese or yogurt - 2 tbsp. spoons;
120 g of oat bran;
Half a teaspoon of baking soda.

All of the above is mixed and a loaf is formed. It is baked in the oven, microwave or bread maker until tender.

Chicken or turkey pastroma is another tasty and healthy dish. What does it need for her?

Olive oil 17-20 ml;
Paprika, pepper mix and other optional seasonings for the marinade;
Turkey or chicken fillet - 0.8 kg;
Garlic - 1-2 heads;
Water with salt, per one glass of liquid - a tablespoon of salt.

It is necessary to cook in the evening. Rinse and clean the meat and cover with water and salt. Place it all in the refrigerator overnight. Prepare the marinade from the seasoning mixture.

In the morning dry the fillet and brush with marinade. Send to the oven on a baking sheet, bake for 20-35 minutes. Temperature - 250 degrees.

Tired of extra pounds? It is not necessary to starve yourself, but by adhering to some recommendations, you will begin to lose weight.

Read about what drugs pharmacies offer to reduce appetite on our website. Before using, consult your doctor.

And you will learn about the ways to use fiber for weight loss. Is it worth it or not? Find out the answer!

Pancakes

To make bran pancakes you will need:

100 grams of kefir and cottage cheese;
Two eggs;
Oat bran - 10 grams;
Gluten - 30g.;
Salt and soda - a pinch;
A teaspoon of vegetable oil.

The dry ingredients are first mixed with eggs, and then kefir and cottage cheese are added. The pan is heated, oiled and pancakes are baked.

Cheese from Ducan

Many common store products do not fit into the Dukan diet. Traditional cheese contains a lot of fat and salt. Therefore, it is important to use the special Dukan cheese.

You can eat it during all phases of the diet. For him you need low-fat cottage cheese and kefir, five eggs and salt.

Do not be afraid - even inexperienced cooks will be able to cook this dish, and it will take a minimum of time. The taste of Ducan cheese resembles the Adyghe cheese.

Low fat dairy products:

Kefir - 3 liters;
Milk - 3 liters.

In addition, eggs in the amount of 5 pcs. and salt, preferably large table salt - 4 teaspoons.

From the dishes you need to prepare: a 5-liter saucepan, a silicone spatula, a colander and cheesecloth.

How to cook? Bring the milk to a boil over medium heat. In this case, constant stirring with a spatula is necessary, otherwise burns are possible. Using a blender, beat eggs and kefir in a bowl. Gauze spreads into the colander.

After boiling milk, you can pour a lot of kefir with eggs into it and add salt. Increase heat (to maximum), and bring to a boil. This usually takes 5-8 minutes. At the same time, whey and the mass itself are formed in the pan, from which the cheese will then be obtained.

This content must be poured into a colander with gauze. After 10-16 minutes, the future cheese in gauze is placed under a heavy object. To do this, you can take a saucepan filled with water.

The cheese will be ready in 5-7 hours. If you do not plan to eat it in the near future, you need to store it in the refrigerator.

Chicken kebab

You will need:

Meat from chicken thighs 6 pieces and 1 breast;
Low-fat kefir (can be replaced with natural yogurt) - 2 cups;
Seasonings (curry, paprika, etc.) and salt to taste (but remember the rule of limited use);
Onions are small heads;
Skewer.

Prepare two different steak recipes for meat. The first is kefir with curry and paprika. The breast is soaked in it. The second is yoghurt and chicken condiments that fit the thighs. To marinate, the workpieces must be refrigerated for 2-3 hours.

Chop the onion into wide rings. String on a skewer in this order - thighs, breast, onions. You can fry on the grill or in the oven at 180 degrees. Do not forget to periodically turn the shish kebab. Garlic sauce goes well with the dish.

Testimonials: what are people saying?

The “attack” was the most difficult, but also the most productive phase for me. Over the course of the entire diet I threw off 12 kg, however, then when I left I gained 6 kg. But this is my own fault. During this tough period, the only negative for me was the rejection of all kinds of sweets. At the same time, the feeling of hunger was not felt during all 7 days. The excess weight was gone, but along with it there were skin problems - acne. I don't even know, maybe this is not interconnected in any way. The skin healed quickly. It is best to go on this diet in winter or spring. After all, in the fall and summer, there will be a huge temptation to eat fruits and vegetables. In terms of finance, the diet is not cheap. One chicken breast a day is not enough - you need variety. And skim milk was hard to find in local stores. But with all the disadvantages, the main thing is the result, and it is really very good.

Marina, 38 years old

Just want to warn people with kidney disease or prone to it. Proteins act badly on these organs. You can go to the hospital immediately after the "Attack" phase. Before a diet, it is better to get tested and consult with a nutritionist, as I did on the advice of a friend.

I liked the diet and dishes. My result is 6 kg, but I didn't need more. With a height of 165 weighed 67 kg, after 61. I am happy, and I didn't have to torment myself with a hunger strike.

Julia, 21 years old

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