Recipes for the Ducane diet by stages. Duck's diet menu

Protein Ducane's protein diet has helped thousands of people to lose weight and gain an attractive form. The article describes in detail the stages of the diet, a list of all the allowed.

Lose weight so thatDo not hold yourself long in the strict limits of the restrictions many want. The Ducane diet consists of four stages, during which it is allowed to use more than 100 products: 72 protein products, 28 - vegetable.

In such a wide range, you can easily choose the best combination of daily ration, to lose weight effectively, without undermining your health and psyche. At the same time there are no restrictions on the amount of food, although it is recommended to observe moderation.

The menu of the stage "Attack" on the Dukan diet. List of allowed products

The "Attack" stage is the most complex, rigorous and shortest stage. It lasts 2-7 days. It is mandatory to use only protein products, water - 1.5 liters and 1.5 tablespoons.tablespoons of bran( compulsory!).Any vegetables and fat are forbidden.

Allowed Protein Products

• Lean poultry meat: chicken, quail, partridge, turkey, pheasant. Duck meat and goose meat are not recommended, it is more fatty. Bird skin can not be eaten, but you have to cook the bird with the skin, so that the meat does not dry out.
• Lean meat: horse meat, veal, beef, rabbit. Fat content should not exceed 5%.Sometimes you can pork with a fat content of up to 6%.The skin is not allowed. Fatty parts: entrecote, ribs - forbidden
• Lenten ham of pork with fat content up to 4%
• By-products: liver, stomach, kidneys, veal tongue, front part of beef tongue. You can also liver beef, veal or poultry, but not much. If there are problems with the cardiovascular system, the liver should be excluded
• Fish any
• Crab sticks - 8 pieces, not more
• Any seafood: shellfish, shrimp, crayfish, squid, mussels, crabs, oysters, caviar( not abused), sea urchins, lobster, seaweed, scallops, cabbage
• Eggs
• Fatty dairy products 0% sugar-free fruit
• Vegetable proteins tofu and seitan
• Drinks: tea, coffee, herbal infusions without sugar. You can sweeten with stevia, aspartame. Drink at least 1.5 liters per day

Menu of the stage "Attack"

Breakfast:

option 1: boiled egg, fat-free yogurt
option 2: omelet of two proteins, skim milk, you can add a little greens;a fish;tea

Second breakfast:

option 1: several slices of fried poultry or several slices of ham
option 2: oatmeal( recipe below) with yoghurt

Lunch:

option 1: boiled chicken and 100 g curd
option 2: baked with garlic and lemon chicken or boiled beef meat, veal

Snack:

option 1: fat-free yoghurt
option 2: seafood with pepper

Dinner:

option 1: boiled egg, fish
variant 2: poultry( burgers), baked seafood or fish, kefir

Eliminate fat and carbohydrates from the diet, even frying is necessary without oil( in a pan with non-stick coating).Diversify the taste of food can be products from the supplementary list.

Recipes for "Attack": recipes for cutlets and cheese cakes for Dukan

Any dishes for "Attack" are cooked in the oven, steamed, in a multivark, in a frying pan with Teflon coating or with water to avoid the use of oil. The products should be as low as possible.

Cutlets

Recipe1.Chopped chops with chicken and kefir

• 350g chicken meat
• 1 egg
• 1 tbsp bran
• 100 ml kefir
• 1 small onion or 1/2 medium bulb
• salt, pepper, can be green

Wash the fillet, cut into small pieces. Pour in kefir, put in the fridge marinate. After a couple of hours, put the remaining components. Put the spoon on a baking tray with parchment, making cutlets. Bake for about 30 minutes, a temperature of 180C.

Recipe 2. Turkey cutlets

• 500g turkey
• 2 tbsp.spoon kefir
• 1 egg
• salt, pepper, seasonings

Mix all the ingredients and cook for about 30 minutes or bake in the oven.
This recipe can be changed a little. In this mass, add bran - 2 tbsp.spoons, pre-steaming them with boiling water. In this case, you may need only 1 tbsp.spoon of kefir, look for consistency, it should not be very liquid. Such cutlets can even be fried in a dry Teflon pan. After frying cutlets patted, pour a little water.

Cheesecake

Recipe 1. Cheesecakes with yoghurt / yogurt in oven

Yogurt and cottage cheese, degrease. Curd is better to take the grainy.

• 2 tbsp.spoons of oat bran
• 150g of cottage cheese
• 50 ml of yogurt, you can take kefir
• 1/4 tsp.baking powder
• sugar substitute
• salt

Whisk the whites with salt in a sufficiently strong foam. Separately, cottage cheese pound with yogurt and sweetener, add baking powder. Carefully enter the protein mass. Cover the baking tray with parchment, place the cheesecakes on it or put them in a silicone mold. Bake for about 15 minutes at 200 ° C.

Recipe 2. Branists without bran

Because during the "attack" laid only 1.5 tablespoons of bran, syrniki can be made without them

• 2 eggs
• 200 g curd
• 2g sugar substitute
• lemon zest

All components, combine by thoroughly mixing. To spread it is necessary in molds, it is desirable silicone, because the mass does not thicken and can simply spread over the sheet. Bake in the oven for 20 minutes, 200C.

Menu of the "Alternating" stage on the Ducane diet: the list of allowed products in the 2nd stage of

In the menu of the "Alternating" step to the previous list of products, add vegetables and some other carbohydrates. One day should remain completely protein, like "Attack", and the second one is added products, from the list given below. The number of oat bran increases to 2 tbsp.spoons.

From the allowed list it is allowed to consume two products per day in one portion, but you can also use one product in a double portion. You should also drink 2 liters of water. Dairy products may be included in the amount of 1 liter or 1 kg per day.

Allowed vegetables for the "Alternate" stage

• cabbage any: broccoli, cauliflower, red, Brussels sprouts, kohlrabi, palm( palmityl)
• cucumbers
• eggplant
• zucchini
• asparagus
• soy
• beet( moderately)
• carrots( moderate)
• spinach
• chicory
• celery
• chard
• tomatoes
• beansgreen green
• turnip
• sorrel
• leek
• onion
• pepper
• lettuce green any
• tomatoes
• mushrooms
• pumpkin
• radish
• sorrel
• dill

Menu for the "alternation" phase for proteins-a vegetable day

Breakfast:

option 1: omelette, tea, infusion or coffee
option 2: soft-boiled eggs, simple pancakes, herbal infusion or tea without sugar

Lunch:

option 1: chicken meat( can legs) stewed with onions,carrots, garlic and pepper;seafood( shrimp, mussels) with coriander and lemon
option 2: grilled chicken, light salad

Snack:

option 1: cake curd
option 2: cake-meringue

Dinner:

option 1: fish / meat fried or stewed withsauce
option 2: chopped cutlets from any meat, cabbage salad, tea

Menu for the protein day of the "Alternating" stage

Breakfast:

option 1: scrambled eggs with ham, warm drink
option 2: skimmed curd, yoghurt, boiled egg

Lunch:

variant 1: roast chicken
variant 2: seafood soup, fish salad( canned fish, onion, boiled egg), herbal infusion

Snack:

option 1: cupcakes, tea or coffee
variant 2: herbal tea pudding

Dinner:

option 1: salmon, pickled in mustard, balsamic vinegar and olive oil and baked under a "coat" of mustard and breadcrumbs
option 2: shish kebab from chicken breast, grilled( marinate in vinegar), green tea

Recipes for "Alternation": vegetables onDukan diet

Vegetables can be eaten raw, they can be sour, stew, connecting with meat or eat a separate dish.

Cabbage salad

• 100g cabbage
• medium carrot
• sauce: yoghurt, mustard, lemon juice
• pepper

Cabbage to chop, lightly mash. Grate carrots, season with sauce.

Fried vegetables with mushrooms under soy sauce

• 1 medium zucchini
• 5-7 medium mushrooms
• 1 stalk of leek
• 2 cloves of garlic
• 75g tofu
• soy sauce
• 1 tspsweetener
• several feathers of spring onions( for decoration)
• vegetable oil, a few drops for roasting vegetables
• salt

It is better to cook this dish in a wok, but you can take any frying pan with a thick bottom. The first thing we slightly admit is finely chopped garlic. Then - cut mushrooms in small cubes, zucchini, leek, tofu. Stew for 5-10 minutes to make the vegetables soft. Then add sugar substitute, salt, sauce. You can decorate with green onions.

Vegetable cake

• 350-400g curd, better soft
• 1 egg
• 2 cloves garlic
• vegetables any, for example eggplant, spinach, tomato, zucchini
• herbs and spices
• lean ham or chicken pieces, or you can use all at once
• sauce:yoghurt, favorite herbs, ginger, lemon juice, garlic

Put in the bowl of cottage cheese, egg, garlic, herbs, spices and stir. Curd mass is put in the first layer laid with parchment. She put the vegetables cut into thin plates. Top with thyme, you can also sprinkle with diced ham or chicken. Pour sauce, put in the oven for 30 minutes at a temperature of 200C.

Stew

Stew can be cooked in a frying pan, wok or multivark.

• 250g asparagus
• 250g broccoli
• 250g mushroom
• 2 eggs
• 2 garlic cloves
• 1/2 onion heads
• salt
• approximately 75g of extinguishing water

Vegetables cut into cubes. Spread the asparagus, broccoli and onions in a frying pan. Add water: vegetables should not be cooked, and not burn, but to stew. Stew for 15 minutes. Add the mushrooms and garlic and simmer for another 20 minutes, so that the asparagus is fully prepared.
Whisk eggs, add salt, pour in the vegetables, mix everything thoroughly. Close the lid and turn off the fire. In about 5 minutes you can eat.

Menu of the "Fastening" stage on the Dukan diet.
List of products allowed in the 3rd stage of the Dukan diet

• At this stage, a smooth return to normal nutrition occurs. The stage is divided into two equal in number of days of the period. In the first, 1 meal is allowed from absolutely any food 1 time per week, in the second 2 such meals once a week. A day is allowed to eat 2 portions of starch-containing products
• It is mandatory for one exceptionally protein day - Thursday, when you need to eat the same way as in the Attack phase.2 tbsp.spoons of oat bran per day and 2 liters of water also remain mandatory

Authorized products of

Throughout the phase, the same quantities are used:

• first-stage protein products
• all vegetables of the second stage
• one fruit / servings per day: apple, pear, peach,grapefruit, nectarine, a small mango;or a handful of raspberries, strawberries;or a slice of watermelon, melons;Also you can have 2 kiwis or 2 apricots
• 2 pieces of whole grain bread
• 40g cheese, better than solid

Such products are allowed for 1 portion in the first half of the stage, and 2 servings per day in the second. Portion - 220g:

• pasta
• polenta - corn porridge, like hominy
• whole wheat cereal
• wheat bulgur
• lentils
• beans
• peas
• potatoes in uniform or foil( prepared without fat)
• usual ham
• ham
• roast frompork

Menu of the fastening phase

Breakfast:

option 1: slice of chicken meat, cottage cheese, 1 egg, warm drink
variant 2: kefir, 2 slices of whole wheat bread, 1 oat bran pancake

Lunch:

variant 1: t
variant 2: cauliflower casserole, salad with sauce,

cheese Snack:

option 1: egg or omelette,
tea version 2: curd, apple

Dinner:

option 1: vegetable soup,any grilled meat
variant 2: baked brisket, grilled vegetables, cucumber salad

Recipes for the fastening phase: honey and bread on the Dukan diet

The third stage has many indulgences. But it is still forbidden to consume carbohydrates and fats in large quantities, if this does not happen during the feast.

White bread remains banned. But you can prepare a useful bread from bran.

Bread

• 2 eggs
• 1 tsp.baking powder
• 3 tablespoons oat bran
• 125g skim curd
• 4 tablespoons wheat bran

Mix all the ingredients, make a loaf and bake it for about 30 minutes at a temperature of 200C.

Mandarin Pie

• 3 eggs
• 4 tangerines
• 6 tablespoonsbran
• sugar substitute
• 1 tsp.baking powder

Brush the tangerines, cook them( about 30 minutes), pull them out of the broth, cool and grind with a blender. Mix all the ingredients together with the tangerines, put the dough into the mold and bake for about 20 minutes at a temperature of 180 ° C.

Honey

Honey is very useful, but it's carbohydrates, so it contradicts the idea of ​​this diet. Honey can be consumed in small quantities at the time of the feast, for example, anoint the casserole.

The menu of the stage "Stabilization".What restrictions are there in the 4th stage?

This stage is characterized by a return to normal normal life and nutrition, but there are some limitations:

• the basis of nutrition should be the third-stage diet
• required protein Thursday
• 3 tablespoons oat bran per day
• drink 2 liters of water

The menu stage "Stabilization"

• canuse 1 serving of fruit per day, preferably a separate reception of
• two slices of bread from bran or whole-grain
• 40g of cheese
• 2 portions of products with starch, preferably pasta, rice, grporridge, lentils, legumes
• 2 meals from any food during the week
• proteins and vegetables are consumed in any quantities and combinations

Breakfast:

variant 1: curd, cheese, whole grain bread,
variant 2: oatmeal with dried apricots, honey

Lunch:

variant 1: soup with mushrooms, chicken meat on the grill or nagets
variant 2: broth with meatballs, egg, you can fill with greens;bread from the bran

Snack:

option 1: pancakes with cottage cheese, yogurt
option 2: fruit

Dinner

option 1: baked with vegetables fish
option 2: meat burgers with rice

Recipes for the "Stabilization" diet Dukana

Pasta with shrimps

• 500g pasta
• 500g raw shrimp
• 150g cheese
• 200 sour cream
• 3 garlic cloves
• greens
• lemon juice

Thaw the defrosted prawns with boiling water and clean. Cook the pasta. Fry the frying pan with a few drops of oil, add crushed garlic and fry it for 30 seconds. Remove the garlic from the frying pan and place the shrimp, which must be fried for 2 minutes. Add sour cream and grated cheese, hold on the fire for a few more minutes, so that the sour cream is well warmed up. Combine pasta and sauce, pour lemon juice, decorate with greens.

Warm vegetable salad

• kidney beans
• eggplant
• tomato
• any other favorite vegetables
• brynza
• spices

Boil vegetables or bake in the oven. Peel, cut relatively large cubes. Mix, add the spices, a little salt and pepper, lastly - the cheese.

Additional products on the Ducane diet for the

stages At each stage, Dukan allows a certain set of products that help to cope with the limitations. These products can be consumed in small quantities, but they significantly affect the taste of dishes.

Stage "Attack"

• skimmed milk
• vinegar
• cumin
• garlic
• herbal spices
• cornichons
• onion
• salt
• mustard

Stage "Alternating"

To the previous list is added

• 1 coffee spoon paraffin oil( it can not be fried)
• balsamic vinegar
• mustard can now be added to salads 1 tbsp.spoon
• spices: anise, baden, carnation, cardamom, ginseng, ginger
• agar-agar
• gelatin
• baking powder
• yeast
• sweets with aspartame
• soya unsweetened sauce

Step "Fastening"

to the previous admissible products is added:

• soy flour 20g
• sour cream 3% fat
• soy milk
• cornstarch 20g
• coconut milk
• fat-free cocoa, up to 11% fat
• soy sweet sauce
• guar gum

Stabilization phase

allows you to consume everythingmoderate amounts, even alcoholic beverages.

Description of recipes on the diet Dyukan for the stages: advice and feedback

• Even if you broke, do not despair and reproach yourself. Just extend the stage for a few days and continue from the moment the
• stops. If some stage of the "Interlacing" becomes too heavy, it's worth interrupting it and moving on to the next one. If you are still unhappy with the result, it is better to first consolidate the achievements already obtained, and only then improve the indicators, after passing all the steps first. Otherwise, you can fail and not achieve any results at all
• Do not be afraid of periods of stagnation, they will definitely, especially in protein-vegetable days. Continue the diet and the weight will go down again. Measure the volumes, sometimes the weight is stable, and the volumes are reduced
• Learn how to have fun not only from food, walk at least 30 minutes a day( promotes the production of serotonin), give up the elevator and the weight loss process will be easier and faster.

Alexander

a large bill, does not differ from any other protein diet. Unique it makes an approach that allows you not only to achieve results, but it gives you the opportunity to maintain these results throughout your life.

Alina

I lost 10 kg on my diet. I liked that there is no need to endure hunger. Six months after losing weight, I maintain weight, although sometimes there are holidays of eating fatty foods.

Marina

Faced the problem that not all products can be bought from us at any time. For example, skimmed milk powder, sugar substitute, etc. Began to order some products on the Internet, it saves time and nerves.

Video: Lifestyle: The Ducane Diet