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This popular and effective diet is named after the French nutritionist Pierre Ducan, who developed it. Many consider it rather not a diet, but a way of life and a correct diet. You can sit on it for up to several months and not only lose weight, but also cleanse the body of toxins, excess fluid and fat deposits. One of the most difficult periods of the Ducan diet is the “Attack” stage. Recipes for this period should be strictly correlated with all the rules.
The Ducan diet is divided into 4 main stages or phases. The first, main and important phase is called “Attack”. Its main principle is to consume foods high in protein. Thanks to this short step, you can lose weight quickly, and it will be noticeable almost immediately.
The “Attack” is followed by the “Cruise” phase, which will help to achieve normal weight. This phase is divided into pure protein days and vegetable-protein days. And if for weight loss you need to lose more than 10 kg, then you will have to alternate such days according to the 5: 5 principle. If your excess weight is less than 10 kg, then here you can choose the scheme 1: 1, 2: 2,3: 3 or 4: 4. In the “Cruise” phase, you sit until you achieve the desired result.
The third phase of the Ducan diet is called Consolidation. With it, you will return to a balanced diet and consolidate the results obtained. The time to comply with the third phase depends on how many kilograms you managed to lose in the first 2 phases. For every kilogram dropped – 10 days on the third phase of the Ducan diet. At this stage, you gradually return to your diet your familiar and favorite foods.
The final phase of the Ducan diet is called Stabilization. By this stage, you have already achieved the desired result and lost weight. At this stage, you need to constantly monitor this weight so that the kilograms that have gone with such efforts do not return again. At this stage, Ducan recommends having protein days once a week and eating 3 tablespoons daily. oat bran.
Permitted products for the Attack and Cruise phases
When choosing products for the first two, the most important and strict stages of the Ducan diet, you should be guided by a simple rule: if you do not see a product on the list of approved products, then it is prohibited. For the Attack and Cruise phases, the following products are permitted by Dr. Ducan:
12 types of meat: beef tenderloin, beef fillet, steak, roast beef, escalope, basturma, rabbit, veal liver and kidneys, tongue, lean pork, chicken or turkey ham;
8 varieties of poultry meat: chicken, chicken liver, young cockerel meat, turkey, ostrich meat, quail meat, guinea fowl meat, pigeon meat;
24 types of fish: halibut, hake, cod, haddock, dorado, pollock, mackerel, blue whiting, burbot, herring, flounder, sea catfish, pike, mullet, carp, trout, stingray, sturgeon, sardines, sprat, tuna, salmon, crab meat and crab sticks, as well as caviar;
16 types of seafood: squid, gray prawns, tiger prawns, scallops, trumpeter, crayfish, oysters, mussels, lobsters, octopus, crabs, langoustines, cuttlefish, sea urchin;
2 types of eggs: chicken and quail;
7 types of dairy products with 0% fat content: kefir, natural yogurt without sugar or with a sweetener, soft or granular cottage cheese, milk, processed and curd cheeses;
28 types of vegetables: tomatoes, cucumbers, eggplants, zucchini, carrots, beets, all types of cabbage (cauliflower, Peking cabbage, red cabbage, white cabbage, Brussels sprouts, kohlrabi, broccoli), mushrooms, asparagus, celery, chicory, soybeans, peppers, onions and leeks, sorrel, spinach, palmito, turnip, pumpkin, green beans, radish and all types of salad. You can also use all types of greens (parsley, dill, cilantro, etc.)
Ducan diet recipes: soups
Dukan’s diet, recipes for “Attack” which are more like a delicious menu in a French restaurant, will allow you to lose up to 5 kg of excess weight in the first stage. At this stage, you can stay up to 10 days, but no more. It all depends on the initial weight and what you want to come to in the end. If initially your weight exceeds the norm by more than 10 kg, then at the “Attack” stage you will have to sit until you lose at least 5 kg.
Chicken and poached egg soup
Ingredients for 2 persons: 2 chicken fillets, 3 eggs, a bunch of green onions and 1 liter of water.
Preparation: Cook the chicken fillet in 1 liter of water for about 25-30 minutes. Then add the finely chopped green onions to the saucepan. Then gently break each of the eggs into a separate bowl (or preferably three different ones) so that the yolk remains intact. After the broth boils in a saucepan, reduce the heat and, one by one, carefully “run” each of the three eggs into the water “without hurting” the yolks. Boil the soup for another 5 minutes and turn off the hotplate. Let the soup infuse for another 10 minutes and then it can be poured into bowls.
Canned fish soup
Ingredients for 2 persons: 2 cans (150 g each) of canned fish in their own juice (any), 1 onion, a bunch of dill, 3 bay leaves, salt, pepper and 1 liter of water.
Preparation: Pour a liter of water into a saucepan and boil. Chop the onion finely. Open the cans of canned food and, without draining the juice, start kneading the fish right in the can with a fork. As soon as the water boils, toss in the chopped onion and bay leaf. Pepper as desired. Then after five minutes, add the fish along with the juice to boiling water and boil for another 5 minutes. Then remove the heat and add the dill. The soup is ready.
Ducan diet recipes: meat dishes
Calf liver in raspberry vinegar
Ingredients: 100g veal liver, 1pc onion, 1pc shallots, 1 tbsp. raspberry vinegar, 1 tsp. thyme, half a bay leaf, salt, pepper.
Preparation: Take a non-stick frying pan and lightly grease it with oil. Then cut the onions into rings and put them in the pan. As soon as the onion turns golden, remove it from the stove and set it aside. In the same pan, begin to fry the veal liver, 4 minutes on each side. Salt and pepper. Then remove from the fire. The third time we take the same pan and fry the shallots in it over low heat, then add raspberry vinegar, bay leaf and thyme there. Simmer for 2 minutes, stirring constantly. Then combine all the other ingredients and serve.
Vietnamese beef
Ingredients: 400 g beef steak, 2 tablespoons medium-salted soy sauce, 1 tbsp. oyster sauce, 4 cloves of garlic, 1 slice of ginger, cilantro and pepper to taste.
Preparation: First you need to chop the cilantro and grate the ginger. Then you cut the beef into slices about 1 cm thick, mix the beef with oyster and soy sauces, add black pepper, cilantro and ginger. Mix everything and leave to marinate for half an hour. Then heat the pan and fry the beef with garlic over high heat for 15-20 seconds, stirring constantly. Serve and decorate the dish with cilantro leaves.
Ducan Chicken and Fish Dishes
Chicken in papillotes with zucchini
Ingredients: 8 chicken fillets, 4 zucchini, 2 peeled tomatoes, 1 clove of garlic, 1 lemon.
Preparation: preheat the oven to 200-210 degrees. At this time, cut the chicken into strips. Wash the zucchini, peel and cut into strips. Then peel the garlic clove and chop finely. Wash the lemon and cut it into small pieces. Fry peeled tomatoes, zucchini, garlic and lemon over high heat, stirring constantly. Take it off the fire. Then prepare rectangular sheets of baking paper, add chicken and sauteed vegetables, and wrap. Put in the oven and bake for 15-20 minutes.
Dorado in a salted crust
Ingredients: gilthead (sea bream) weighing about 1-1,5 kg, no more, and 5 kg of coarse sea salt.
Preparation: First, cleanse the dorada from the inside without cutting off the head or removing the scales. Preheat the oven to 240-250 degrees. Take a heat-resistant dish, slightly larger than the fish itself. Put the foil inside the dish, on the bottom and sides. Pour sea salt to the bottom, as a result, there should be 3 cm of salt at the bottom. Then you put the fish on it and cover it with the remaining salt so that the fish is practically invisible. Send the dish to the oven for 1 hour, then reduce the temperature to 180 degrees and bake for another half hour. Then take out the fish and remove the crust with a hammer.
And finally – desserts!
Oat cookies
Ingredients for an 1 Portion: 2 eggs, 1 tablespoon wheat bran, 2 tbsp. oat bran, 1/2 tsp. liquid sweetener, 20 drops of vanilla flavor.
Preparation: heat the oven to 180 degrees. Separate the yolks from the whites. In one container, mix the yolks with the bran, flavor and sweetener. And in another container, beat the whites and gently add to the container with the yolks. Pour the dough into a flat baking dish and place in the oven for 15-20 minutes.
Blancmange (jelly)
Ingredients for 4 servings: 400 g fat-free cottage cheese, 2 sheets of gelatin, 1 egg white, 3 tbsp. free-flowing sweetener and 10 drops of bitter almond extract.
Preparation: take a bowl and pour cold water there, put gelatin and leave for a while. Heat 50 g of cottage cheese in a small saucepan, then add the gelatin. Before that, you need to dry it thoroughly and squeeze it so that it is swollen, but does not dissolve. Stir until the gelatin is completely dissolved. Put the rest of the cottage cheese in a bowl and add 2 tbsp. tablespoons of sweetener and bitter almond extract. Beat with a whisk until smooth. Then add cottage cheese with gelatin to it. In a separate bowl, beat the egg white until stiff. At the end, add the rest of the sweetener and beat again. Then carefully pour into the curd and spread the mixture into 4 molds. Refrigerate for at least 2 hours.
Dukan’s diet is no longer known around the world as a diet, but as a whole nutritional system. The main feature of such a diet in the future is the presence of fasting protein days, which helps to maintain the correct metabolism in the body. Dukan’s diet has long proven its effectiveness, but you need dedication and a strong desire to take care of your body.