Protein diet on Dyukanu: food, menu for the week

Most diets contribute to reset excess weight, but 95% of people will soon return to their original weight, and their eating habits. Ducane diet allows you to change these habits and stabilize weight. Diet, developed by a French dietician in 2000, is a high-protein, low-calorie with a small amount of carbohydrates. This approach to nutrition to avoid hunger and do not overeat.

In this article we will discuss the basic principles of protein Dukan Diet for weight loss, the menu for the week, delicious recipes, and fixed products.

The essence of the diet

Pure protein, oat bran and water, and daily 20-minute walk diets are key elements. Basically, you can have an unlimited number of products, if they are on the approved list.

Ducane diet similar to the ketogenic, in which mainly in diet contains fats and proteins, carbohydrates are excluded. The theory is that carbohydrate restriction causes your body to burn fat. First, the body utilizes glycogen (carbohydrate) for the energy and then switches to the fat reserves. This often has the desired effect of weight loss, but the highest rate of ketones in the body can lead to a condition known as ketosis.

This diet does not guarantee extreme results in record time. However, if you follow the instructions, you can reach the comfort of your weight, which can keep the rest of your life.

Diet Phase

Ducane diet comprises 4 phases. Let's find out what rules must be followed on each of them:

1. Attack phase - the start for weight loss.

At this stage, the diet consists exclusively of pure protein that specifies fast start to diet. It must also include 1, 5 tablespoons of oat bran and at least 6 glasses of water a day. The attack on the protein diet Ducane lasts from 1 to 10 days.

2. Phase alternation - to achieve a comfortable weight.

At the stage of alternation in the diet include non-starchy vegetables a day, as well as an additional half a tablespoon of bran. You are slowly but surely continue to lose weight, alternating pure protein day and mixed (vegetable proteins).

This phase lasts from one to several months.

3. consolidation phase - to prevent rollback.

At this point, you are in the most vulnerable position, since the body is prone to rapid recovery of lost weight. Consolidation phase is designed to prevent weight gain by the gradual return of previously forbidden foods in limited quantities, and allow up to two "holiday" meals per week. You can include in the diet on a daily basis of vegetables, one fruit, a couple of slices of bread from whole grains and 1 serving of cheese durum.

The duration of this phase is calculated individually - added 10 days for every kilogram thrown during the first two phases.

4. The stabilization phase - observed life.

By the beginning of the fourth stage, you will learn to eat more healthily and develop correct eating habits. However, to maintain the new slim body, you need to follow these three simple, but non-negotiable rules:

• to 3 tablespoons of oat bran a day;
• 20 minutes of daily walking, climbing stairs everywhere;
• Every Thursday - protein a day, as in the attack phase.

Approved Products

Ducane diet plan is very effective, because you can eat as much as you want and continue to lose weight. Below is a list of authorized products: pure protein and vegetables.

Lean meat:

• beef tenderloin, pork chops, slices of beef, pork tenderloin, bacon, low-fat, soy bacon, steaks, filet mignon, veal chops, veal, venison, roast pork loin.

Bird:

• chicken, turkey, chicken liver, quail, wild duck.

Fish:

• catfish, cod, flounder, halibut, herring, mackerel, salmon, perch, sardines, trout, grouper, surimi, tilapia, tuna.

Shell:

• squid, crabs, lobsters, crabs, mussels, oysters, scallops, octopus, shrimp.

protein of vegetable origin:

• seitan, soy, tofu, tempeh.

Low-fat dairy products:

• cream cheese, cottage cheese, milk, Greek yogurt, ricotta cheese, sour cream.

Eggs:

• duck, chicken, quail.

After we reviewed the list of permissible protein products on Ducane diet, we turn to herbal products.

Vegetables:

• sprouts of beans, Brussels sprouts, green beans, artichokes, beets, cabbage, carrots, celery, cucumber, eggplant, fennel, kale, lettuce, arugula, broccoli, cauliflower, mushrooms, different kinds of onions pepper, pumpkin, radish, spinach, tomato, turnip, zucchini, rhubarb, asparagus.

are also allowed chewing gum without sugar, spices, artificial sweeteners, and unsweetened coffee and tea.

With regard to alcohol, then allowed one glass of wine per day for the last two phases of the diet.

diet complexity

Preparing meals should not be a problem, because you do not need exotic ingredients and recipes. However, you will be very limited list of permitted products that can bother. But on the other hand, it will be easy to plan and menu protein Dukan Diet.

Example menu for the week

People who want to go on a protein diet, often wonder what dishes are good for breakfast or how to deal with a limited number of available ingredients and cook a variety of dishes. To answer these questions, the following is an example of a menu for a week on a protein diet Dyukanu attack phase. If you need to make this phase for longer, you can follow the pattern for the remaining days. Also remember that 7 days - this is just an example, your first stage (attack phase) may be shorter. Finally, do not hesitate to adjust the menu for themselves, because they can find a product that you do not like or cause an allergic reaction. Remember, if you feel hungry, you can always snack authorized products, when you feel the need.

Monday

On breakfast:

• Hot drink.
• low-fat cottage cheese.
• 2 slices of chicken breast on the grill.

For lunch:

• Beef fillet with oyster sauce and spices.
• low-fat yogurt.

In the snack:

• Pancake with cinnamon.

For dinner:

• slices of chicken and shrimp with garlic-yogurt sauce.

Tuesday

On breakfast:

• Hot drink.
• Eggs.
• A pair of ham pieces (less than 5% fat).

For lunch:

• Shrimp.
• Baked cod with herbs.

In the snack:

• Tea or coffee without sugar.
• Porridge oat bran with vanilla.

For dinner:

• Mayonnaise on Dyukanu.
• Boiled eggs.

Wednesday

On breakfast:

• Hot drink.
• Low fat cheese.
• Sliced ​​turkey.

For lunch:

• Chicken breast on the grill.
• low-fat yogurt with oat bran.

For a snack:

• Tea or coffee without sugar.
• Lemon cupcakes.

For dinner:

• Chicken nuggets coated in oat bran.
• eggnog (4 yolk, 6-8 teaspoons of sweetener).

Thursday

On breakfast:

• Hot drink.
• Scrambled Eggs.
• Low fat cheese.

For lunch

• Chicken curry.

For a snack:

• Tea or coffee without sugar.
• Muffins oat bran.

For dinner:

• Soup with salmon and shrimp.

Friday

On breakfast:

• Hot drink.
• low-fat yogurt with oat bran.

For lunch:

• Trout steamed with herbs.
• low-fat cottage cheese.

For a snack:

• surimi sticks.

For dinner:

• Beef fillet steak.

Saturday

On breakfast:

• Hot drink.
• Scrambled eggs with curry and mint.

For lunch:

• Steaks turkey.
• Slices of ham.

For a snack:

• Diet soda.
• Biscuits from oat bran.

For dinner:

• Zapechnye meatballs turkey.

Sunday

On breakfast:

• Hot drink.
• soft-boiled eggs with bacon.

For lunch:

• slices of smoked salmon.
• Pancake of oat bran.

For a snack:

• Tea or coffee without sugar.

For dinner:

• Baked chicken (without the skin).

Here are some recipes to suit the menu to attack the protein Dukan Diet.

Lemon cupcakes

ingredients:

• 250 grams of cream cheese;
• 5 eggs;
• 250 grams of sour cream;
• 2 teaspoons of lemon juice;
• sweetener to taste.

Recipe:

1. Connect cream cheese, sour cream and sweetener. Beat the eggs with a piece of lemon juice. Mix the ingredients and place in molds.
2. Prepare cupcakes for half an hour in a preheated 175 degree oven until golden brown. Then remove and cool them during 5-10 minutes.
3. To make the cream, whisk together the sour cream, lemon juice and sweetener. Add the cream to the ready-made cupcakes.
4. Return cupcakes in the oven and cook for another 5-7 minutes.

Pancake with cinnamon

ingredients:

• half teaspoon of cinnamon;
• 3 tablespoons of bran;
• 1 whole egg;
• a couple of tablespoons vanilla yogurt;
• sweetener to taste.

Recipe:

1. Beat the egg with vanilla yogurt.
2. Stir a mixture of sweetener and cinnamon oat bran.
3. C a small amount of oil (preferably used for this special spray) onto fry Pancake frying pan for 2 minutes on each side to brown.

Porridge oat bran with vanilla

Ingredients:

• 3 tablespoons of oatmeal bran;
• 100-150 ml low fat milk;
• 1-2 teaspoons vanilla extract;
• sweetener to taste.

Recipe:

• In a small bowl, add 3 tablespoons of oat bran and fill them with milk.
• Add sweetener and vanilla extract and stir the mixture.
• Heat porridge in the microwave for 1 minute.
• Then stir porridge oat bran and let swell for some time.
• After that you can warm porridge for a further 30 seconds in the microwave.

Biscuits from oat bran

Ingredients:

• 1 teaspoon baking powder;
• a couple of tablespoons of low-fat yogurt;
• 1 egg;
• 3 tablespoons of oat bran;
• sweetener to taste.

Recipe:

1. Pre-heat the oven to 180 degrees.
2. Combine all ingredients in a bowl in a thick and smooth.
3. Pour the mixture on a baking sheet or in a muffin form.
4. Bake cookies for about 15 minutes.
5. For a crispy version: Turn the pastry and place it in the oven for another 10 - 15 minutes. As a result, the cookies will be soft inside and crispy outside.

Scampi

Ingredients:

• 200-300 grams of shrimps;
• a few tablespoons of low-fat yogurt;
• 1 clove of garlic;
• salt and pepper to taste.

Recipe:

1. Cook the prawns.
2. Mix grated clove of garlic with yogurt, add salt and pepper to taste.
3. Serve shrimp with sauce ready.

with salmon and shrimp soup

Ingredients:

• 2 cubes chicken broth;
• shrimp;
• smoked salmon;
• chives;
• salt;
• and pepper to taste.

Recipe:

1. Crumble bouillon cubes in a pan containing 1 liter of water and bring to the boil.
2. Cut the salmon into thin strips.
3. Cut chives and prepare shrimp.
4. Pour the hot broth into a bowl, add the chopped ingredients and pepper.
5. Sprinkle with chopped chives and serve immediately.

Chicken curry

Ingredients:

• 2-3 chicken breasts;
• 1 small onion;
• 1 cup low-fat yogurt;
• curry.

Recipe:

1. Cut the chicken into small pieces and mix with curry.
2. Cut the onion into small pieces.
3. Heat a frying pan and fry the fillets with onions for a few minutes.
4. 0% Mix the yogurt with curry sauce and return meat.
5. Leave the dish simmer over medium heat until cooked.

Zapechnye meatballs turkey

Ingredients:

• 700 grams minced turkey;
• 4 tablespoons of oat bran;
• 1 egg;
• 100 grams of fat-free yogurt;
• 2 garlic cloves;
• half teaspoon dried oregano;
• 1 tablespoon Dijon mustard;
• half teaspoon of dried parsley;
• 1 medium onion;
• black pepper to taste.

Recipe:

1. Pre-heat oven to 180 degrees.
2. Grease the form of cooking with olive oil, remove the excess with a paper towel.
3. Finely chop the onion and grate the garlic cloves.
4. Fry the garlic and onion in a small pan for 5 minutes until tender.
5. Put all the remaining ingredients in a large bowl and mix well by hand.
6. Form balls from the resulting mince and place them in a baking dish.
7. Prepare the dish in the oven for 40 minutes.
8. Serve the finished meatballs alone or with yogurt or mayonnaise sauce.

Mayonnaise on Dyukanu

Ingredients:

• 1 egg yolk;
• 3 tablespoons soft cheese;
• dried parsley;
• 1 tablespoon Dijon mustard;
• pepper;
• salt to taste.

Recipe:

1. Separate the yolks from the protein and place in a bowl, then mix it with mustard.
2. Season with salt, add pepper and parsley.
3. Gradually add cheese to the mixture, stirring constantly.
4. Hold the prepared sauce in the fridge.

combination with other types of power

1. Vegetarian diet.

protein Dukan Diet menu is based on eating large amounts of lean meat, poultry, fish, shellfish, low-fat dairy products and eggs. Seitan, tempeh and tofu - protein options available for vegetarians. Beans, nuts and lentils, are an important part of the power plant is not included in the list of acceptable foods. So if you are a vegetarian or vegan, you will be quite difficult to observe protein days.

2. A diet low in fat.

If you already follow this diet or have cardiovascular disease that requires the use of products with a very low fat diet, this diet you may well be suitable as authorized products are mainly proteins, vegetables and fruits are free of grease.

3. The gluten-free diet.

The first phase of the diet can take place without the use of gluten, but as the expanded list of acceptable products, it is not a strictly gluten-free. If you are trying to completely give up gluten, make it a habit to read labels carefully shopping.

Summary

So we covered the basics of protein Dukan Diet, an example of the diet, recipes and compatibility with certain types of food. To summarize:

• Unlike other high-protein diets, Ducane diet focuses on protein foods low in fat. It helps to lose weight without constantly feeling hungry, given that psychologically much easier and does not cause additional stress.
• The downside is that the plan does not teach lifelong healthy eating. Even more problematic, Ducane recommends staying at a stage of consolidation as long as you do not achieve your goal. If you have excessive weight, this phase can last for months or even years, which may lead to a lack of trace elements, because the diet is not quite balanced.
• If you want to quickly throw off a relatively small number of kilograms, this diet can work for you. Protein days on the Dukan Diet will give a good start to a decrease in body fat. But in any case, before you go on any unfamiliar to you the type of power, please consult your doctor.