Dukan's approach is interesting to many losing weight because in the classical form it is quite clearly structured and understandable for perception. In addition, the results in the form of decreasing waist centimeters are usually not long in coming. Of course, this diet has both pros and cons, therefore, before following it, you should consult with a therapist for contraindications.
Stages of the Ducan diet
Ducan's diet includes the following stages (phases):
1. Attack. This is a real war on body fat. You can eat in unlimited quantities only protein foods: lean chicken, fish, eggs, dairy products. In addition, it is necessary to include in the diet bran and at least 1.5 liters of clean water per day. Sugar is completely eliminated, and salt can be consumed in the smallest quantities. Phase length is up to 7 days.
2. Alternation. Vegetables are added to the protein foods described above on some days, with the exception of potatoes, rice, grains, peas and some other heavy foods. The duration of the phase is up to several months until the desired weight is reached.
3. Anchoring. You can add multiple servings of fruits, breads, cheese, and starchy vegetables per week to protein and vegetable foods. This is the weight maintenance phase and can also last up to several months.
4. Stabilization. This is not a diet, but a real way of life. Once a week, you should do the day from the first stage, that is, completely based on protein products. In addition, you should eat oat bran every day and walk a lot.
Even observing all the above rules, you can prepare delicious and simple dishes from a wide variety of categories: salads, appetizers, first and second courses, and even desserts.
Red fish and cottage cheese appetizer
- slightly salted red fish - 1 pack;
- fine-grained soft cottage cheese - 150 grams;
- kefir (or low-fat yogurt) - 2-3 tablespoons;
- greens (dill, parsley) - ½ bunch;
- salt to taste.
Mash the cottage cheese with a fork until smooth, add a little salt, herbs and a couple of tablespoons of low-fat yogurt to it. It is needed so that the consistency of the filling is slightly softer and more manageable. Cut the lightly salted fish into thin layers, add the cottage cheese filling to it and wrap it in small rolls. Suitable for all phases. Can be garnished with caviar and lettuce in stages 2-4.
Salad with tuna
- canned tuna - 1 can;
- fine-grained soft cottage cheese - 100 grams;
- egg whites - from 2-3 eggs;
- fresh cucumber - 1 pc;
- lettuce leaves - to taste;
- greens (dill, green onions, parsley) - to taste.
This salad recipe is suitable for steps 2-4. It is not difficult to make such a salad: drain the liquid from the tuna, but not all. Press it down with a fork. Cut the cucumbers and egg whites into cubes, tear the lettuce leaves, finely chop the herbs. Mix all ingredients. Salad ready!
Pumpkin cream soup with seeds
- pumpkin - 300 g;
- onion - 1 pc;
- carrots - 1 pc;
- milk 0% - 200 ml;
- flax seeds - 1-2 tablespoons;
- pumpkin change - 1-2 tablespoons;
- olive oil - 1 tsp;
- greens for serving - to taste.
Step-by-step cooking
- First of all, peel and seed the pumpkin, leaving only the clean pulp. Preheat the oven to 200 degrees and bake the pumpkin pulp, cut into small pieces, there for about half an hour.
- Peel the onions and cut them into small cubes. Peel the carrots and grate them. Fry vegetables in a little olive oil until the onions are golden.
- Boil the milk. Put the prepared vegetables and pumpkin in it, beat with an immersion blender until smooth. Adding spices will give the dish an original taste, the main thing is to use successful combinations. Pumpkin soup will do well with the addition of nutmeg, curry, and saffron.
- Pour the soup into portioned bowls, garnish each with flax and pumpkin seeds and herbs. Lunch is ready! This recipe is suitable for Stages 2-4 of the Ducan Diet.
Chicken fillet and egg roll
For one serving you will need:
- chicken fillet - 1 pc;
- egg - 1 pc;
- greens - a bunch (for 2-4 stages).
Step by step recipe
- Boil a chicken egg until hard boiled.
- Cut the chicken fillet lengthwise not to the end so that it can be opened like a book. Beat well to make a thin, wide layer.
- If you are already in the second phase and beyond, line the inside with herbs: spinach, parsley, dill, etc. If you are on the "attack", then the greens must be excluded.
- Wrap the boiled and peeled egg in chicken fillet, wrap it like a roll, and wrap it with foil on top.
- Bake at 200 degrees for about half an hour. At the end of cooking, you can unfold the foil to brown the meat a little.
Chocolate muffins
- chicken eggs - 2 pcs;
- bran - 2 tablespoons;
- powdered milk - 4 tablespoons;
- low-fat soft cottage cheese - 50 g;
- baking powder - 1 tsp;
- cocoa powder - 4 tsp;
- vanillin - a bag;
- sweetener to taste.
Recipe step by step
- Beat eggs with a mixer until light, dense mass.
- Add soft cottage cheese, beat again.
- In a separate bowl, combine all dry ingredients and add portions to eggs and curd, stirring gradually.
- Pour the dough into muffin tins.
- Bake for about 20-25 minutes at 180 degrees.
- Cool homemade muffins to room temperature and serve with tea.
