Diet principles
Dukan himself has repeatedly stated that he does not like to lose weight and does not know how. After all, hunger is very difficult and uncomfortable to bear. The doctor came up with a way to lose weight based on a large amount of protein in the diet while excluding carbohydrates and fats. Therefore, the Dukan diet is classified as a “protein” diet.
Protein saturates well, but does not provide the body with the necessary energy for life - for this you need carbohydrates and fats. In search of “fuel,” the body begins to break down its own fat deposits.
Of course, you cannot eat entirely on protein foods for a long time; this will seriously undermine your health. It is recommended to follow an exclusively protein diet on the Dukan diet for a maximum of 10 days (Attack stage). In this short period of time, a person loses several kilograms of weight, which serves as an excellent motivation to continue losing weight.
The following stages of the diet are built according to the usual rules of low-calorie nutrition. But the basic principle remains: “lots of protein, few carbohydrates, fat, sugar, salt.” Mandatory conditions for the Dukan diet:
- use 1 tbsp. bran per day;
- eat only approved foods (there is an approved list for each stage of the diet);
- drink at least 2 liters of clean water;
- provide the body with physical activity.
Baking “according to Dukan” is compatible with any low-calorie diet, both protein and carbohydrate or vegetable. This versatile bran cake can be enjoyed as a breakfast, dinner or snack throughout the day.
Semi-finished products from the store - are they allowed according to Dukan?
Often, while following the Dukan diet, the question arises: “Why specifically prepare something by purchasing low-fat, low-calorie foods? After all, ready-made semi-finished products can be purchased in the store, which just need to be heated.”
However, factory-made preparations are completely unsuitable for the strict Dukan diet.
In addition to the fact that they contain large quantities of prohibited substances, such as sugar and animal fats, processed foods can harm digestion. After all, it is during a strict diet that the body is especially vulnerable and needs a balanced menu. Therefore, if you decide to treat yourself to pancakes, feel free to go to the store, but not to purchase frozen ready-made goods, but to buy dietary ingredients.
To make the pancakes thin and light, and the pancakes fluffy, you need to follow some recommendations:
- What is the difference between pancake batter and that prepared for pancakes? Traditionally, it has a more liquid consistency; soda or yeast are usually added to the classic version for pancakes; other components may be similar. It is better to entrust mixing the ingredients for pancake dough to the means of “small” kitchen equipment - a mixer or blender, so you can achieve perfect homogeneity. During this process, make sure that the thickness of the dough is appropriate: for pancakes - it should flow from a spoon like thick sour cream; when finished, the pancakes look like fluffy small cakes;
- for pancakes - a thinner consistency is required, which will allow you to quickly distribute the poured dough over the surface of the frying pan; the finished pancakes will be flat and thin;
Cooking rules
The main course of the Dukan diet supports the traditional principles of low-calorie diets. The task when frying is to use a minimum of oil, literally a couple of drops. There are special oil dispensers for this purpose. An option is to spread the oil over the pan with a silicone brush.
Important! The pan should have a good non-stick coating.
For dietary dishes, only low-fat dairy products are suitable (this information is indicated on the packaging): kefir - 0-1%, milk - 1%, cottage cheese - 0-2%, yogurt - 0-1.5%.
Sugar, honey, preserves or jams, high-calorie fruits (for example, bananas or grapes) as additives are strictly prohibited. Sweeten dietary baked goods with a zero-calorie sweetener. It is allowed to add berries or pieces of fruit to the ingredients (from the list of foods allowed for a particular stage of the diet).
Pierre Dukan does not prohibit the use of salt, but (like other nutritionists) recommends limiting its use during the entire course of the diet. This will help remove excess fluid from the body, which will have a beneficial effect on both weight and overall health. Chopped herbs, spices, and herbs will add flavor to savory baked goods.
Recipes
For the dough base, use a mixture of wheat and oat bran. The results are fluffy pancakes, thin pancakes, and soft flatbreads. A good dough is uniform in consistency, without lumps of flour or spices.
Important! Sweeteners, berry and fruit flavors, spices, herbs, and herbs are added to the dry bran (or flour), mixed well, and then poured into the liquid ingredients, kneading the dough.
Pancakes
For several servings you will need the following products:
- oat bran – 6 tbsp;
- wheat bran – 3 tbsp;
- chicken egg – 3 pcs.;
- kefir 0-1% – 350 ml;
- vegetable oil – 0.5 tsp.
Mix the bran, place it in a blender or coffee grinder, and grind it into flour. Beat the eggs, add kefir to them, mix. Pour the egg-kefir mixture into the flour, kneading the dough.
Pour the dough into a heated, oiled frying pan. When the pancake is baked on one side, carefully turn it over with a wide silicone spatula. From the specified volume of products you get several delicious pancakes.
Peculiarity! Instead of grinding the bran, you can add it to the finished pancake dough. This way the coarse fiber will remain in the pancakes. Kefir can be replaced with 1% fat milk.
Flatbread
For the flatbread you will need low-fat cottage cheese.
Ingredients for 2 servings:
- oat bran – 4 tbsp;
- wheat bran – 2 tbsp;
- cottage cheese – 4 tbsp;
- chicken egg – 2 pcs.;
- vegetable oil – 0.5 tsp.
Beat the eggs separately, add them to the bran mixture, and then add the cottage cheese. The dough is thoroughly mixed. Place the flatbreads in a heated frying pan with oil. After they are fried and browned on one side, turn them over.
Interesting!
Recipe for bran pancakes with kefir. Calorie, chemical composition and nutritional value.
Nutritional value and chemical composition of “Bran pancakes with kefir.”
The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie content | 237 kcal | 1684 kcal | 14.1% | 5.9% | 711 g |
| Squirrels | 9.7 g | 76 g | 12.8% | 5.4% | 784 g |
| Fats | 15.1 g | 56 g | 27% | 11.4% | 371 g |
| Carbohydrates | 13.4 g | 219 g | 6.1% | 2.6% | 1634 g |
| Organic acids | 0.5 g | ~ | |||
| Water | 56.8 g | 2273 g | 2.5% | 1.1% | 4002 g |
| Ash | 0.716 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 141 mcg | 900 mcg | 15.7% | 6.6% | 638 g |
| Retinol | 0.14 mg | ~ | |||
| beta carotene | 0.055 mg | 5 mg | 1.1% | 0.5% | 9091 g |
| Vitamin B1, thiamine | 0.038 mg | 1.5 mg | 2.5% | 1.1% | 3947 g |
| Vitamin B2, riboflavin | 0.232 mg | 1.8 mg | 12.9% | 5.4% | 776 g |
| Vitamin B4, choline | 99.17 mg | 500 mg | 19.8% | 8.4% | 504 g |
| Vitamin B5, pantothenic | 0.59 mg | 5 mg | 11.8% | 5% | 847 g |
| Vitamin B6, pyridoxine | 0.076 mg | 2 mg | 3.8% | 1.6% | 2632 g |
| Vitamin B9, folates | 5.933 mcg | 400 mcg | 1.5% | 0.6% | 6742 g |
| Vitamin B12, cobalamin | 0.388 mcg | 3 mcg | 12.9% | 5.4% | 773 g |
| Vitamin C, ascorbic acid | 0.21 mg | 90 mg | 0.2% | 0.1% | 42857 g |
| Vitamin D, calciferol | 0.835 mcg | 10 mcg | 8.4% | 3.5% | 1198 g |
| Vitamin E, alpha tocopherol, TE | 0.342 mg | 15 mg | 2.3% | 1% | 4386 g |
| Vitamin H, biotin | 8.347 mcg | 50 mcg | 16.7% | 7% | 599 g |
| Vitamin K, phylloquinone | 0.1 mcg | 120 mcg | 0.1% | 120000 g | |
| Vitamin RR, NE | 1.5984 mg | 20 mg | 8% | 3.4% | 1251 g |
| Niacin | 0.12 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 128.25 mg | 2500 mg | 5.1% | 2.2% | 1949 |
| Calcium, Ca | 83.71 mg | 1000 mg | 8.4% | 3.5% | 1195 g |
| Magnesium, Mg | 11.22 mg | 400 mg | 2.8% | 1.2% | 3565 g |
| Sodium, Na | 71.57 mg | 1300 mg | 5.5% | 2.3% | 1816 |
| Sera, S | 72 mg | 1000 mg | 7.2% | 3% | 1389 g |
| Phosphorus, P | 115.5 mg | 800 mg | 14.4% | 6.1% | 693 g |
| Chlorine, Cl | 112.91 mg | 2300 mg | 4.9% | 2.1% | 2037 |
| Microelements | |||||
| Aluminium, Al | 28 mcg | ~ | |||
| Iron, Fe | 0.865 mg | 18 mg | 4.8% | 2% | 2081 g |
| Yod, I | 9.42 mcg | 150 mcg | 6.3% | 2.7% | 1592 g |
| Cobalt, Co | 3.748 mcg | 10 mcg | 37.5% | 15.8% | 267 g |
| Manganese, Mn | 0.0127 mg | 2 mg | 0.6% | 0.3% | 15748 g |
| Copper, Cu | 32.34 mcg | 1000 mcg | 3.2% | 1.4% | 3092 g |
| Molybdenum, Mo | 4.698 mcg | 70 mcg | 6.7% | 2.8% | 1490 g |
| Tin, Sn | 7.29 mcg | ~ | |||
| Selenium, Se | 10.187 mcg | 55 mcg | 18.5% | 7.8% | 540 g |
| Strontium, Sr | 9.53 mcg | ~ | |||
| Fluorine, F | 28.58 mcg | 4000 mcg | 0.7% | 0.3% | 13996 g |
| Chromium, Cr | 2.38 mcg | 50 mcg | 4.8% | 2% | 2101 g |
| Zinc, Zn | 0.5956 mg | 12 mg | 5% | 2.1% | 2015 |
| Digestible carbohydrates | |||||
| Mono- and disaccharides (sugars) | 2.5 g | max 100 g | |||
| Galactose | 0.006 g | ~ | |||
| Glucose (dextrose) | 0.001 g | ~ | |||
| Lactose | 2.147 g | ~ | |||
| Essential amino acids | 0.702 g | ~ | |||
| Arginine* | 0.312 g | ~ | |||
| Valin | 0.324 g | ~ | |||
| Histidine* | 0.154 g | ~ | |||
| Isoleucine | 0.285 g | ~ | |||
| Leucine | 0.506 g | ~ | |||
| Lysine | 0.427 g | ~ | |||
| Methionine | 0.175 g | ~ | |||
| Methionine + Cysteine | 0.281 g | ~ | |||
| Threonine | 0.258 g | ~ | |||
| Tryptophan | 0.089 g | ~ | |||
| Phenylalanine | 0.289 g | ~ | |||
| Phenylalanine+Tyrosine | 0.536 g | ~ | |||
| Nonessential amino acids | 1.007 g | ~ | |||
| Alanin | 0.287 g | ~ | |||
| Aspartic acid | 0.517 g | ~ | |||
| Glycine | 0.16 g | ~ | |||
| Glutamic acid | 0.861 g | ~ | |||
| Proline | 0.289 g | ~ | |||
| Serin | 0.404 g | ~ | |||
| Tyrosine | 0.244 g | ~ | |||
| Cysteine | 0.104 g | ~ | |||
| Sterols (sterols) | |||||
| Cholesterol | 194 mg | max 300 mg | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 7.3 g | max 18.7 g | |||
| 4:0 Oil | 0.142 g | ~ | |||
| 6:0 Kapronovaya | 0.17 g | ~ | |||
| 8:0 Caprylic | 0.122 g | ~ | |||
| 10:0 Kaprinovaya | 0.289 g | ~ | |||
| 12:0 Lauric | 0.236 g | ~ | |||
| 14:0 Miristinovaya | 1.058 g | ~ | |||
| 15:0 Pentadecane | 0.021 g | ~ | |||
| 16:0 Palmitinaya | 3.109 g | ~ | |||
| 17:0 Margarine | 0.021 g | ~ | |||
| 18:0 Stearic | 1.202 g | ~ | |||
| 20:0 Arakhinovaya | 0.109 g | ~ | |||
| Monounsaturated fatty acids | 4.391 g | min 16.8 g | 26.1% | 11% | |
| 14:1 Myristoleic | 0.144 g | ~ | |||
| 16:1 Palmitoleic | 0.352 g | ~ | |||
| 17:1 Heptadecene | 0.003 g | ~ | |||
| 18:1 Oleic (omega-9) | 3.529 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.087 g | ~ | |||
| Polyunsaturated fatty acids | 0.699 g | from 11.2 to 20.6 g | 6.2% | 2.6% | |
| 18:2 Linolevaya | 0.495 g | ~ | |||
| 18:3 Linolenic | 0.082 g | ~ | |||
| 20:4 Arachidonic | 0.087 g | ~ | |||
| Omega-3 fatty acids | 0.1 g | from 0.9 to 3.7 g | 11.1% | 4.7% | |
| Omega-6 fatty acids | 0.7 g | from 4.7 to 16.8 g | 14.9% | 6.3% |
The energy value of bran pancakes with kefir is 237 kcal.
- Serving = 171 g (405.3 kcal)
Primary Source: Created in the application by the user. Read more.
** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.
conclusions
Not only Pierre Dukan recommends eating bran every day; all doctors declare the benefits of such a habit. Bran promotes gentle cleansing of the intestines, adsorbs and removes waste and toxins from the body. Therefore, Dukan-style flatbreads are a very healthy baked product not only for those losing weight. The undoubted advantages are the ease of preparation of dishes, as well as the long-lasting feeling of fullness that they give.
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