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.
Bran pancake recipe. Calorie, chemical composition and nutritional value.
Nutritional value and chemical composition of “bran fritters”.
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 | 129.1 kcal | 1684 kcal | 7.7% | 6% | 1304 g |
| Squirrels | 7.3 g | 76 g | 9.6% | 7.4% | 1041 g |
| Fats | 6.3 g | 56 g | 11.3% | 8.8% | 889 g |
| Carbohydrates | 17.1 g | 219 g | 7.8% | 6% | 1281 g |
| Organic acids | 0.4 g | ~ | |||
| Alimentary fiber | 2.8 g | 20 g | 14% | 10.8% | 714 g |
| Water | 67 g | 2273 g | 2.9% | 2.2% | 3393 g |
| Ash | 1.381 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 61.4 mcg | 900 mcg | 6.8% | 5.3% | 1466 g |
| Retinol | 0.053 mg | ~ | |||
| beta carotene | 0.013 mg | 5 mg | 0.3% | 0.2% | 38462 g |
| Lutein + Zeaxanthin | 31.674 mcg | ~ | |||
| Vitamin B1, thiamine | 0.238 mg | 1.5 mg | 15.9% | 12.3% | 630 g |
| Vitamin B2, riboflavin | 0.216 mg | 1.8 mg | 12% | 9.3% | 833 g |
| Vitamin B4, choline | 83.37 mg | 500 mg | 16.7% | 12.9% | 600 g |
| Vitamin B5, pantothenic | 0.707 mg | 5 mg | 14.1% | 10.9% | 707 g |
| Vitamin B6, pyridoxine | 0.088 mg | 2 mg | 4.4% | 3.4% | 2273 g |
| Vitamin B9, folates | 14.15 mcg | 400 mcg | 3.5% | 2.7% | 2827 g |
| Vitamin B12, cobalamin | 0.294 mcg | 3 mcg | 9.8% | 7.6% | 1020 g |
| Vitamin C, ascorbic acid | 0.3 mg | 90 mg | 0.3% | 0.2% | 30000 g |
| Vitamin D, calciferol | 0.519 mcg | 10 mcg | 5.2% | 4% | 1927 |
| Vitamin E, alpha tocopherol, TE | 1.264 mg | 15 mg | 8.4% | 6.5% | 1187 g |
| beta tocopherol | 0.014 mg | ~ | |||
| delta tocopherol | 0.018 mg | ~ | |||
| Vitamin H, biotin | 4.768 mcg | 50 mcg | 9.5% | 7.4% | 1049 g |
| Vitamin K, phylloquinone | 0.6 mcg | 120 mcg | 0.5% | 0.4% | 20000 g |
| Vitamin RR, NE | 1.4075 mg | 20 mg | 7% | 5.4% | 1421 g |
| Niacin | 0.083 mg | ~ | |||
| Betaine | 3.449 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 195.95 mg | 2500 mg | 7.8% | 6% | 1276 g |
| Calcium, Ca | 75.74 mg | 1000 mg | 7.6% | 5.9% | 1320 g |
| Magnesium, Mg | 50.34 mg | 400 mg | 12.6% | 9.8% | 795 g |
| Sodium, Na | 290.36 mg | 1300 mg | 22.3% | 17.3% | 448 g |
| Sera, S | 53.99 mg | 1000 mg | 5.4% | 4.2% | 1852 |
| Phosphorus, P | 214 mg | 800 mg | 26.8% | 20.8% | 374 g |
| Chlorine, Cl | 84.03 mg | 2300 mg | 3.7% | 2.9% | 2737 g |
| Microelements | |||||
| Iron, Fe | 1.585 mg | 18 mg | 8.8% | 6.8% | 1136 g |
| Yod, I | 8.58 mcg | 150 mcg | 5.7% | 4.4% | 1748 g |
| Cobalt, Co | 2.79 mcg | 10 mcg | 27.9% | 21.6% | 358 g |
| Manganese, Mn | 1.0018 mg | 2 mg | 50.1% | 38.8% | 200 g |
| Copper, Cu | 95.87 mcg | 1000 mcg | 9.6% | 7.4% | 1043 g |
| Molybdenum, Mo | 3.562 mcg | 70 mcg | 5.1% | 4% | 1965 |
| Selenium, Se | 16.297 mcg | 55 mcg | 29.6% | 22.9% | 337 g |
| Fluorine, F | 29.21 mcg | 4000 mcg | 0.7% | 0.5% | 13694 g |
| Chromium, Cr | 1.8 mcg | 50 mcg | 3.6% | 2.8% | 2778 g |
| Zinc, Zn | 0.982 mg | 12 mg | 8.2% | 6.4% | 1222 g |
| Digestible carbohydrates | |||||
| Starch and dextrins | 3.584 g | ~ | |||
| Mono- and disaccharides (sugars) | 2.1 g | max 100 g | |||
| Essential amino acids | |||||
| Arginine* | 0.412 g | ~ | |||
| Valin | 0.351 g | ~ | |||
| Histidine* | 0.152 g | ~ | |||
| Isoleucine | 0.259 g | ~ | |||
| Leucine | 0.497 g | ~ | |||
| Lysine | 0.346 g | ~ | |||
| Methionine | 0.158 g | ~ | |||
| Methionine + Cysteine | 0.17 g | ~ | |||
| Threonine | 0.232 g | ~ | |||
| Tryptophan | 0.106 g | ~ | |||
| Phenylalanine | 0.313 g | ~ | |||
| Phenylalanine+Tyrosine | 0.267 g | ~ | |||
| Nonessential amino acids | |||||
| Alanin | 0.321 g | ~ | |||
| Aspartic acid | 0.568 g | ~ | |||
| Glycine | 0.266 g | ~ | |||
| Glutamic acid | 1.077 g | ~ | |||
| Proline | 0.267 g | ~ | |||
| Serin | 0.376 g | ~ | |||
| Tyrosine | 0.231 g | ~ | |||
| Cysteine | 0.17 g | ~ | |||
| Sterols (sterols) | |||||
| Cholesterol | 135.84 mg | max 300 mg | |||
| beta sitosterol | 4.292 mg | ~ | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 1.5 g | max 18.7 g | |||
| 12:0 Lauric | 0.005 g | ~ | |||
| 14:0 Miristinovaya | 0.012 g | ~ | |||
| 15:0 Pentadecane | 0.002 g | ~ | |||
| 16:0 Palmitinaya | 0.815 g | ~ | |||
| 17:0 Margarine | 0.007 g | ~ | |||
| 18:0 Stearic | 0.308 g | ~ | |||
| 20:0 Arakhinovaya | 0.014 g | ~ | |||
| 22:0 Begenovaya | 0.015 g | ~ | |||
| Monounsaturated fatty acids | 2.102 g | min 16.8 g | 12.5% | 9.7% | |
| 16:1 Palmitoleic | 0.095 g | ~ | |||
| 17:1 Heptadecene | 0.002 g | ~ | |||
| 18:1 Oleic (omega-9) | 1.89 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.009 g | ~ | |||
| Polyunsaturated fatty acids | 2.067 g | from 11.2 to 20.6 g | 18.5% | 14.3% | |
| 18:2 Linolevaya | 2.008 g | ~ | |||
| 18:3 Linolenic | 0.035 g | ~ | |||
| 20:4 Arachidonic | 0.024 g | ~ | |||
| Omega-6 fatty acids | 0.7 g | from 4.7 to 16.8 g | 14.9% | 11.5% |
The energy value of bran pancakes is 129.1 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.
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.
Zucchini pancakes
This recipe, like the previous one, will not contain flour. This light dietary dish will conquer you with its taste and satiety. To prepare it, we need:
- young zucchini – 2 pcs;
- one egg;
- corn starch - in the amount of one tbsp. spoons;
- a pinch of salt and pepper;
- a little vegetable oil for frying.
First you need to peel and grate the zucchini. Squeeze the juice thoroughly from the zucchini mass. Add the rest of the recipe ingredients and, after dropping a drop of oil into the frying pan and heating it, fry the pancakes on both sides until browned.
This dish is perfectly complemented with sour cream sauce or yogurt.
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!
Low-calorie pancakes according to Dukan with kefir
For this dish you need the following ingredients:
- low-fat kefir in an amount of 300 ml;
- corn starch – 40 grams;
- two eggs;
- gluten, which can be replaced with starch – 20 grams;
- salt - a small pinch;
- dry yeast and baking powder - half a teaspoon each;
- sugar substitute (Milford or Fitparad) - three grams.
Mix kefir with yeast and leave them for 10 minutes. Then add eggs, starch, gluten, salt to the mixture and let the dough stand for about half an hour. After this time, add baking powder, mix the ingredients well and bake on both sides in a preheated frying pan, using a minimum amount of vegetable oil (if the frying pan is non-stick, then oil is naturally not needed).
That's it, the dish is ready! Bon appetit!
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.
How to spend more time on yourself and your family, rather than spending hours cooking? How to make a dish beautiful and appetizing? How to get by with a minimum number of kitchen appliances? The 3in1 miracle knife is a convenient and functional kitchen assistant. Try it with a discount.
Ingredients for making wheat bran pancakes
For a small portion of wheat bran pancakes, I prepare:
— 1 glass of wheat bran; - 1 glass of milk; - 1 egg; - 2 tbsp. l. granulated sugar; - 0.5 tbsp. l. salt; - 30 ml odorless vegetable oil; - 1 tsp. baking powder for dough (or 0.5 tsp soda slaked with vinegar); - 2 tbsp. l. premium wheat flour (not always required); - vegetable oil for frying.
