The technique, developed by the French nutritionist Pierre Ducane, has a huge number of followers around the world. This is not even a diet in the usual sense of the word, but a carefully designed nutrition system that allows you to lose weight without any health problems, in the absence of complex restrictions in the daily menu. We will share the best recipes according to Ducan, which allow you to diversify the diet and prove that diet is easy and not boring.

The basic principles of the Ducan diet

The principle of nutrition of Pierre Ducane, which distinguishes it from most similar programs, is the absence of restrictions on the amount of food eaten. You can not limit yourself in calories and the amount of daily meals, but there is one key point - all products must be consumed in strict accordance with the list of allowed components. This list can be found in any of the works of the author of the presented system, the emphasis is on protein products.

The second feature is the presence of four stages, the menu on each of which will be different. These phases are “Attack”, “Alternation”, “Fixation”, “Stabilization”. Each stage lasts a certain time, which is calculated based on the primary body weight and the desired result.

At the stage of attack, exclusively permitted protein products and dishes derived from them are allowed. When alternating, vegetables and some other carbohydrates are added. By the third stage, it will be possible to afford cheese and fruits, and then gradually return to the usual food.

In addition to permitted foods and special nutrition periods, it is recommended that you adhere to the following principles:

  1. The amount of water drunk per day should not be less than 2 liters.
  2. At least half an hour a day should be devoted to walking.
  3. A complete rejection of the elevator is welcome.

In this article, we will consider in detail some interesting recipes for the first two phases of the diet - “Attacks” and “Alternations”.

Recipes for Stage # 1 - Attack

The shortest stage of the diet, which takes from two to ten days (this period should never be exceeded). It is during this time that rapid and rapid weight loss is observed, which can reach 5-6 kilograms.

During this period, only protein foods are allowed - skim meat and dairy products, eggs, fish and seafood, etc. Seasonings are allowed in a limited amount.

Important clarification: it is forbidden to use fat in the process of receiving food. Therefore, frying is replaced by baking or grilling, preference is given to steaming or cooking. Most of the recipes for Ducan on the "Attack" do not require a long time to create them, so you can safely experiment.

Pollock in soy sauce

A very simple recipe, cooking is pretty fast, and using soy sauce will add spice and a pleasant aroma to the fish.

It will be required:

  • pollock - 1 kg;
  • red onion - 1 medium onion (at the stage of attack - the permissible amount of vegetable per day, provided that it is used as a seasoning);
  • dried basil - 1 pinch;
  • fresh parsley and lemon - according to preference.

Cooking process:

  1. The fish must be cleaned of bones to get a neat fillet. Cut it into small portioned portions and marinate: pour in soy sauce mixed with dried basil and onion rings.
  2. After about an hour, lay the pollock and vegetables on a foil, bake in the oven at a temperature of 180 degrees for half an hour.

For juiciness, in the cooking process, you can add a little marinade to the fish, cover the dish with foil on top. Served to the table, sprinkled with finely chopped herbs, garnished with slices of lemon.

Curd pudding with bran

Such a dessert turns out to be very light and airy, and an interesting dough made entirely from the products allowed on the “Attack” can be used to make another baking.

Components for the test:

  • chicken egg - 3 pcs.;
  • bran from oats and wheat - 1.5 tbsp. l and 1 tbsp. l respectively;
  • stevia or other permitted sugar substitute - to taste;
  • baking powder - 1 tsp;
  • vanillin - a pinch at will.

For filling:

  • fat-free cottage cheese - 500 g;
  • sweetener - to taste;
  • chicken egg - 1 pc.

Cooking:

  1. The process begins with baking cake. To do this, it is necessary to grind the bran to the state of flour (a coffee grinder is suitable), combine with vanilla and other dry components.
  2. Add salt and three tablespoons of boiling water to the eggs, carefully pour in the sugar substitute, beat the mixture until foam forms for about five minutes.
  3. Mix the resulting mass with a dry mixture and mix well.
  4. Bake in a mold at 180 degrees for about 15 minutes.
  5. For the filling: divide the eggs into proteins and yolks, connect the yolks with all the other components and beat well in a blender.
  6. Using a mixer, bring the proteins to a state of dense foam and carefully introduce them into the resulting mixture.
  7. Spread the filling on the cake and bake for about 20 minutes until cooked.

Bran dough is the basis of many diet dishes and pastries according to Ducan. From the resulting product, you can make spicy bread or sweet muffins, slightly varying the number of components.

Cheese

Cheese varieties of cheese are strictly prohibited in the first two stages of the diet due to the presence of a large amount of fat and other prohibited components in their composition. But the component of home cooking in accordance with the principles of Ducane can be used right from the first day in any quantities.

 

You will need:

  • low fat milk - 0.5 l;
  • fat-free granular product - 500 g;
  • chicken egg - 1 pc.;
  • soda, salt - 0.5 tsp;
  • spices to taste.

Cooking Method:

  1. Pour cottage cheese with milk and put on fire. Heat without boiling until a clear serum forms on the surface. It must be drained by filtering through several layers of clean cloth or gauze. You need to make sure that the remaining mass already does not contain liquid, then carefully squeeze the composition.
  2. Put the resulting mixture with soda, salt and egg into a saucepan and put on fire. As soon as the future cheese melts when heated, it must be thoroughly mixed, until a uniform structure is formed. You can use the hand blender in the process. At this point, spices and herbs are added. For example, to make the cheese a more natural yellowish tinge, put a pinch of turmeric.
  3. As soon as the mixture reaches homogeneity, it is removed from the fire, laid out in shapes and put in the refrigerator until it cools completely.

After that, it can be cut with a knife and used as regular cheese. Such a product is an excellent component for pizza and other pastries - it also bakes quickly and melts appetizingly.

Ducan Tortilla

This wonderful tortilla is one of the easiest and most affordable options for making bread according to Ducane. All the components for it can be found in a regular supermarket, and the result will delight even the most demanding gourmets.

List of ingredients:

  • soft cottage cheese 0% fat - 150 g;
  • chicken egg - 1 pc.;
  • oat or rye, as well as wheat bran - 2 and 1 tbsp. l respectively;
  • salt - 1/3 tsp;
  • baking powder - 1/3 tsp;

Cooking process:

  1. Combine all ingredients in a deep bowl and stir with a whisk until smooth.
  2. Put in a pan lightly greased with a brush with vegetable oil. Dishes should be cold. Spread the mixture on the surface evenly, like a large pancake.
  3. Close the container and keep on low heat.
  4. Once the top layer of the crust has set, turn over and warm up on the other side.
  5. Remove and fry the lid until cooked. Cool.

Such a cake perfectly replaces bakery products, it can be used as a basis for sandwiches. For example, a great option if you spread a cake with salted soft cottage cheese and put a slice of red fish on top.

Stage 2 ration ration - Alternation

At this stage, carbohydrates in the form of permitted vegetables are added to any products that were consumed at the attack stage. This is the longest stage of the diet, which averages 90 days.

It is important not to limit the calorie content of the diet and always have at hand a supply of clean water, the amount of which should reach two liters per day.

Chicken Soup

This is the most basic dietary dish that you can eat from the first day. At the stage of alternation, it is allowed to add any allowed vegetables and seasonings to it.

It will be required:

  • chicken fillet - 300 g;
  • fresh or dried greens;
  • eggs - 2 pcs.;
  • salt to taste.

Cooking process:

  1. Grind chicken into minced meat, season it with spices and salt to taste, shape the meatballs. Dip the balls in cold water, heat to a boil, stirring and removing the foam. For color, you can add a pinch of turmeric.
  2. Boil eggs until hard boiled, chop one of them and add to the broth. Put fresh herbs in the soup, continue the process for literally 2 minutes, turn off the heat.
  3. When serving, place the second egg in half in the soup.

The broth for this first dish can be cooked from whole breasts without skin. As a dressing, a vegetable mixture of cauliflower, carrots and broccoli is well suited.

Fish cakes with cottage cheese

Fish is one of the basic foods consumed on this diet. For cutlets, any kind of inhabitants of the seas and oceans, for example, cod or hake, is suitable.

 

Ingredients:

  • fish fillet - 500 g;
  • low-fat cottage cheese - 150 g;
  • chicken egg - 1 pc.;
  • small bran - 2 tbsp. l .;
  • greens, salt - to taste.

Cooking:

  1. Grind cottage cheese and fish with a kitchen appliance or do it in a blender.
  2. In the resulting mass, add the egg and bran, as well as greens and salt, knead until completely homogeneous.
  3. It should be very tender, almost airy stuffing. Season it with spices, form patties, put on a baking sheet covered with foil or baking paper. Cook for about 20 minutes in an oven preheated to 180 ° C.

Such cutlets go well with any vegetable כהנ. When serving, garnish with fresh dill and a slice of lemon.

Bread

Ducane bread is classically based on bran. For aroma, coriander or other spices are added to it.

It will be required:

  • soft fat-free cottage cheese - 150 g;
  • wheat and oat bran - 50 and 90 g, respectively;
  • chicken eggs - 4 pcs.;
  • baking powder - 1.5 tsp;
  • salt, coriander - to taste.

Cooking:

  1. Combine all ingredients in a deep bowl and mix thoroughly until smooth. It is important to add all the dry ingredients first, and then add the cottage cheese and eggs. To obtain a more delicate consistency, the bran can be further grinded in a coffee grinder.
  2. Put the mass in the prepared refractory forms and send to the oven. Readiness is checked with a wooden stick - it is stuck in bread, as soon as the buns begin to remain dry, the product is ready for use.

Such products are a complete replacement for the usual bakery baking and is suitable at all stages of the diet.

Mayonnaise

Those who begin to adhere to the presented principle of nutrition can find it very difficult to abandon the usual sauces. There is a way out - you can make an excellent mayonnaise according to Ducane. With its help, it is useful to season any salads without harm to the figure.

It will be required:

  • raw chicken yolks - 2 pcs.;
  • olive oil - 1 tbsp. l .;
  • mustard - 1 tsp;
  • soft cottage cheese - 250 g;
  • salt to taste;
  • lemon juice or apple cider vinegar - 1 tbsp. l .;

How to cook:

  1. Combine the yolks with salt and mustard.
  2. Using a mixer, gently begin to whisk.
  3. Add the curd. Continue the process, simultaneously pouring a little trickle of vegetable oil.
  4. Pour in lemon juice and, without stopping work, stir the mixture until the yellowish tint disappears.

This mayonnaise is useful to use with a variety of flavors (spices, tomatoes, etc.).

Julienne

Delicate mushroom julienne can be consumed from the second stage of the diet, it will diversify the daily menu.

 

Ingredients:

  • chicken breast - 250 g;
  • mushrooms (fresh champignons) - 200 g;
  • low fat milk - 200 ml;
  • corn starch - 1 tbsp. l .;
  • onions - 1 pc.;
  • cheese (according to Ducane) - 70-100 g;
  • salt, spices - to taste.

Cooking:

  1. Boil the chicken until tender, cut into small cubes.
  2. Chop the mushrooms finely and warm them in a pan without oil (carefully, not letting them burn).
  3. Add the onion to the mushrooms, hold for 2-3 minutes under the lid, then combine with the chicken.
  4. Pour the milk gently into the starch, mixing very well in the process of combining the products.
  5. Pour the resulting composition into a pan with the remaining components and simmer for about two minutes.
  6. Arrange the mass on the cocotte, sprinkle with grated cheese and bake in the oven until the chips melt.

Serve julienne best with fresh herbs, tomatoes and raw vegetables.

Cottage cheese casserole

The classic cottage cheese casserole according to Ducane is prepared without the addition of fats, butter and sugar, due to which an ideal dietary product is obtained. Such a dish can be safely consumed for dessert or breakfast without limiting the quantity.

You will need:

  • cottage cheese 0% fat - 500 g;
  • low fat milk - 250 ml;
  • sugar substitute - to taste;
  • chicken eggs - 2 pcs.;
  • vanillin - 1 pack.

How to cook:

  1. Combine yolks with cottage cheese, add milk, add vanilla and sugar substitute, beat eggs. Mix everything thoroughly until a homogeneous composition is formed.
  2. Beat the whites in a dense foam and add to the resulting mass.
  3. Bake the workpiece for about an hour at a temperature of about 180 degrees.

This dish can be consumed with any permitted sweet foods as a dessert.

General recommendations, conclusions

Ducan's diet is highly effective and not complicated - many live in this diet for a long time and do not feel any discomfort. A wide variety of recipes and the absence of restrictions on the volume of servings allows you to avoid an uncomfortable state and not to abandon a useful weight loss technique.

An important reminder for those suffering from kidney or gastrointestinal diseases - if you decide to stick to this diet, be sure to consult your doctor.

By adhering to the exact list of products at the end of the program, impressive results can be achieved.

It is strongly recommended that you combine your diet with exercise and exercise at home or in the fitness center. An integrated approach is the most effective in the fight against extra pounds.

Similar:More from the author: