Ducane protein diet: the menu. Recipes for the protein diet

Most of the most effective weight loss courses are based on the same principle as Ducane's protein diet. The menu limits or completely excludes the use of carbohydrates, and the emphasis is on meat, fish and eggs. On the cleavage of protein, the body spends a lot of energy. In addition, this element is necessary for metabolic processes, cell renewal and much more. In other words, using extremely high-protein foods, you will receive vital substances and become slimmer.

Features of the diet, general recommendations

As already mentioned, this is a kind of familiarity to all the "Kremlin" course of harmony, only slightly modified, it is called: the Dukan protein diet. The menu is varied enough, and with each subsequent stage (that is, as weight decreases), more products are available for your diet. The main principle - "eat as much as you want and when you want, and at the same time, thin".

There are a number of rules that must be followed in order to achieve results. They are quite common in dietetics, so they will not become something new for you. It is necessary to consume a lot of liquid. This is one of the basic requirements that the Dukan protein diet makes. The menu is supplemented with vegetable fiber (1.5-3 tablespoons), and if you do not drink water, this component will not bring the desired result.

Every day you need to walk for at least 20 minutes, climb stairs without an elevator and do exercises, which will speed up the metabolism and direct the process in the right direction. This is a complex program that must be followed for a certain time. However, if you fail, do not despair. For the next two days, go back to the exclusively protein menu, then continue the course.

Products for the Ducant protein diet

Now we'll look at what the Ducane albumin diet is. The menu consists of two large groups: these are animal products with high protein content and vegetables. The first includes meat of beef, rabbit, kidney and liver, tongue, lean ham, almost any fish, caviar.

Seafood is the most expensive group. A well-suited menu of shrimp, squid, octopus, lobster, oyster and lobster, crabs and crawfish. Be sure to use poultry (even goose, only without skins), as well as chicken and quail eggs.

Then you can include asparagus, eggplants, beets, carrots, celery, cabbage, cucumbers, zucchini, spinach, beans, onions, peppers, pumpkin, as well as soybeans and mushrooms. These are the main products for the Ducane protein diet. There is one more group that includes acceptable products. They can not be used at the first stage, and also in protein and unloading days. Let's consider them below regarding each phase.

Main stages

Each of them has its own task. The first two allow you to lose weight, and the third and fourth - to go from diet to the usual way of life, integrate these two concepts and consolidate the result. After all, in order not to gain weight, we need to look at our way of life in a new way. This is the key point on which the Ducane diet is built. The stages cover a fairly long period of time, on average from 6 months to one and a half years. In this case, the last stage can be used as a daily power supply system.

The first phase is the most rigid, but on its length and there is a tangible weight loss. That's why it is important to follow all the recommendations to get a full result, which involves the Ducane diet. The stages flow smoothly from one another, so that every day you will have more variability available for compiling a daily menu.

The first phase

Its name is "Attack". It is decisive in the whole further scheme. The duration of it is not regulated, but depends on the initial excess weight. If you need to lose less than 5 kg, then it will be enough for two days. Your surplus is 5-10 kg? I'll have to wait 3 days. If necessary, to lose weight by 10-20 kg will take 5 days, an excess of mass in 20-30 days means that the first stage is extended to 7 days. If the excess weight is more than 30 kg, then prepare to be patient for 10 days. We emphasize that this is the duration of the "Attack", and not the period for which you reach the ideal weight.

Surely you already met prescriptions for protein diets. The first stage of the Ducan from them practically does not differ in any way. It is forbidden to use oil, to fry products. Also it is necessary to exclude all carbohydrates, flour and sweet. You can choose from any fish, boiled or baked without oil, seafood, chicken and turkey without skin, rabbit, veal. In addition, the diet is supplemented with eggs and dairy products (0% fat content). It is necessary to limit the consumption of salt, coffee and black tea. But water and green tea can be practically without restrictions. Do not forget to eat 1.5 to 3 tablespoons of bran daily (better than oatmeal), they can be mixed with yogurt or unsweetened yoghurt.

Sample menu

To make it easier for you to imagine what your diet will look like, we suggest an indicative scheme. Recipes of protein diets are very similar, but due to the addition of three subsequent stages, Ducan's course wins against their background. So, for breakfast, you can prepare yourself an omelet from the proteins of 3 eggs, supplement it with a slice of salted salmon and drink a glass of tea or coffee.

The second breakfast will be a low - fat yogurt or kefir (100 g) with oat bran (1.5 tablespoons). Lunch - baked or boiled chicken, at noon please yourself with boiled shrimps, and dinner will be a steak from any fatty fish, boiled shrimp, kefir or lamb meat (veal). This is the first part of the course, called the "Ducane albumin diet". Recipes can change. You are offered a wide variety of products, from which you can cook dozens of dishes.

It is very important to monitor the reaction of the body. If you feel bad, it is better to interrupt the first stage and go to the second. After completing the entire course, you will be able to return to the first stage and catch up. We remind you that excess protein for a long time causes significant damage to the liver, kidneys and brain, therefore this stage should not exceed 10 days.

The second stage

This stage is called "Cruise" (alternation). There will be alternating days, when you can eat only protein foods, and those in which it is better to use vegetables. The process depends on the number of extra pounds. The best option is the option 1: 1 or 2: 2. The maximum permissible scheme is 5: 5, it can be used if it is necessary to reset more than 20 kg.

In food all products of the first stage are used, vegetables are added to them. They can be eaten raw, baked or cooked. The exception is potatoes, carrots and beets. They should be limited. Food can be varied by adding spices, adding lemon, soy sauce. Homemade desserts and sweets are allowed on the basis of fruits and low-fat cottage cheese with the addition of gelatin, agar-agar.

Approximate menu

Breakfast on a protein day can be fried eggs and ham and cottage cheese. An alternative on a protein-vegetable day will be an omelet with tomatoes and green onions or zucchini pancakes. The second breakfast is yoghurt with 2 tablespoons of oat bran. Lunch can include fish, meat, ear or hodgepodge on a protein day, and the next it will simply be supplemented with a vegetable salad. Snack is a serving of boiled chicken or vegetable salad. Supper - chicken cutlets for steamed and skimmed yogurt or stewed vegetables for garnish to fish.

Now the most important question is about how long the Dukan protein diet will last. The stages are now changing each other not as fast as before. The second phase, depending on the amount of excess kilograms can last from 2 to 6 months. In fact, once you have achieved the desired result, you can proceed to the next stage. It is not forbidden to break a course into several parts. For example, if you need to lose weight by 30 kg, then the task of the first course can be getting rid of 15 kg. Then you go through all 4 stages, and then return to the first to throw off the remaining 15 kg.

The third stage

This stage is the final, the most difficult part is passed. Now you are well aware of what a protein diet for losing weight Dyukan. The last task remains - to smoothly switch to the normal diet. This phase is "Consolidation". Duration you can calculate on your own, for every kilogram of lost weight you need ten days of fixing. If you lost 5 kg in the previous two stages, Consolidation will last 50 days.

Now you can afford a day a couple of slices of bread, 40 grams of hard cheese, a few times a month pork and bacon, rice and potatoes, every day you can eat on an apple, orange or a slice of watermelon. Twice a week, eat everything you want. You can continue to use ready-made recipes for the Ducane protein diet, although the variety of allowed products is now so high that you can combine and create on your own.

Be sure to observe the following rules: one day a week should be completely protein, use 2.5 tbsp. Tablespoons of oat bran per day.

Fourth stage

This, in fact, the rest of my life. No wonder the infinite is called the Dukan protein diet. The reviews confirm that extra kilograms are rapidly leaving in the first two stages, and the more the initial weight, the faster this happens. For the first month, they lose up to 15 kg, then the rates slow down somewhat. When a person approaches the fourth phase, he already achieves his result. Now his task is to follow certain rules to keep weight for many years.

It is necessary to observe the rule of daily hiking and morning exercises. Every day eat bran and drink plenty of water. And one day a week, observe a protein diet.

Let's sum up the results

This is a thoughtful system that will help you achieve an ideal weight without harming your health. If you can choose a balanced course, which in this case gives noticeable results, then this protein diet Dyukan. "Attack" is the only phase that can adversely affect your health, so if you need to lose a large amount of kilograms (30 or more), the entire course is recommended to be divided into several approaches. In this case, the first stage will be reduced from 10 to 5 or even 3 days. Having gone through all four stages and having reached the first result, you will return to the initial phase and repeat everything again.