In an effort to get an ideal body, cleanse the body and simply establish proper and healthy nutrition, people resort to various kinds of diets. One of the most popular and effective is the diet of nutritionist Pierre Ducan, which consists of four stages:

1. Attack is the process of rapidly losing weight to create more motivation.
2. Alternation of pure protein foods and proteins in combination with vegetables.
3. Consolidation of results.
4. Stabilization is the use of any food with certain restrictions.

The main goal of the diet is not only to achieve optimal body and weight parameters, but also to maintain them throughout the entire period of life. The main element of adherence to the diet is the daily use of oat bran, which removes toxins from the intestines, and also quickly saturates the body.

What is Dukan bread

An excellent option for inclusion in the daily diet is to replace a product that has been known to people for thousands of years - bread. The exclusion of the wheat product, beloved by many, is necessary, however, Dukan bread from the microwave easily solves the problem, because the flour in the product is replaced with bran. Let's note their important useful property - a decrease in the calorie content of the usual diet due to the absorption of undigested food residues and sugar.

Composition

Dukan bran bread consists of the following ingredients:

1. Oat and wheat bran.
2. Low-fat kefir or yogurt.
3. Chicken eggs.
4. Baking powder (soda slaked with lemon juice).

The benefits of bran

By themselves, oat bran is represented by the outer layer of the grain, roughly speaking, this is the grain husk from which the flakes are made. Their useful properties are due to the composition:

• a water-soluble form of glucan that lowers blood cholesterol by binding residues of fatty acids;
• amino acids and vitamins A, C, D, T, K - strengthen the body in all aspects;
• zeaxanthin and lutein have a positive effect on vision;
• antioxidant lycopene - reduces the chance of prostate cancer, strengthens the cardiovascular system, accelerates the digestive process, normalizes cholesterol metabolism;
• the most important fiber for the digestive tract, cleansing of negative accumulations of food residues in the intestines, lowers blood cholesterol levels, prevents the appearance of gallbladder stones, gives a feeling of satiety, inhibits carbohydrate absorption, and much more;
• macroelements of minerals - C, Mg, K, Fe, I and others.

We also note that due to the content of solid dietary fiber and fiber, it is recommended to use the product for constipation. Regular consumption of bran in diabetes evens out the glycemic index. And, of course, the most important factor in using them for - they cause a feeling of fullness and accelerate intestinal motility.

Wheat bran is an ideal source of fiber, vitamins of the most important groups for the body, large amounts of sulfur, phosphorus, copper, zinc, iodine and a number of other useful elements. Their main task is to improve digestion, general improvement and cleansing of the gastrointestinal tract. They are often prescribed to reduce the risk of cancer.

Daily use of bran strengthens the heart system, blood vessels, lowers cholesterol levels, slows down the absorption of carbohydrates, which inhibits an increase in blood sugar (for diabetics). For men, eating food containing bran restores and maintains potency (improves blood circulation). However, in order to preserve the benefits of the daily intake of substances and maintain the balance of calcium in the body, it is necessary to limit the maximum intake of bran to 3 tablespoons.

Recipes for every day

Ducan's tortilla

An excellent option for introducing bran into daily use, replacing, for example, pizza cakes, cake, sandwich bases, can be Ducan's cake, the recipe for which is presented below.

• 5 tbsp. l. oats. bran;
• one tbsp. l. millet. bran;
• one tbsp. l. low-fat (zero) kefir or yogurt;
• one chicken egg.

Step-by-step instruction:

1. Beat the egg, add a pinch of salt, kefir / yogurt and bran, mix. We are waiting for 15 minutes until they swell.
2. Grease the pan a little with vegetable oil, warm it up, and then wipe off the excess oil with a paper towel.
3. Pour the mixture into a frying pan and fry until golden brown on both sides.

It is very pleasant not only that the Ducan cake for the Attack stage is prepared very quickly, but also that by adding your favorite spices, you can radically change the taste (in your favor), making an ideal sandwich base, for example.

Bread in the microwave

To cook Dukan bread in the microwave for Attack, you need the following:

• 4 tbsp. l. oat bran;
• two chicken eggs;
• 2 tbsp. l. "Zero" kefir;
• 1 tsp baking powder.

Instructions:

1. Mix all ingredients with a fork (do not use a blender) in a small bowl.
2. Pour the resulting mixture into a mold (for example, a glass, a cup, a deep plate).
3. We place the mold with the mixture in the microwave at maximum power for about 5-7 minutes. We take out and cool, bon appetit!

Bread in a slow cooker

This recipe is ideal for both the Ducan system and others.

• 50 g psh. bran;
• 100 g oats. bran;
• 2 chicken eggs;
• 20 g baking powder;
• 40 g of cottage cheese;
• salt to taste.

Instructions:

1. We make flour from the bran by grinding.
2. Beat eggs with salt, add all the other ingredients here, including the resulting flour.
3. Cooking in a slow cooker for 30 minutes.
4. We take out and cool.

Dukan bread in a slow cooker is ready!

Cooking in the oven (classic recipe)

• 300 g oats. bran;
• 300 g wheat;
• 8 tbsp. l. dry milk;
• 1 tsp baking powder;
• 1 tsp salt;
• two packs of (small) yeast;
• 1 tbsp. l. yogurt (low-fat);
• 4 tbsp. l. low-fat cottage cheese;
• three chicken eggs;
• 5 tbsp. l. water.

Instructions:

1. We dilute yeast in warm water, add cottage cheese, yogurt and beat.
2. Mix bran, baking powder, salt and milk separately.
3. We combine both masses, mix thoroughly.
4. Pour the resulting mixture onto a baking sheet and bake in the oven for about 8-10 minutes at 200 degrees. Next, reduce the temperature to 130-140 degrees and cook for another 15-20 minutes.

Summarize

Homemade bran bread can easily diversify your diet, and the presence of many tasty and healthy ones will allow you to find the right option for you. Cook and enjoy. Bon Appetit!

Video

In this video, you will learn how to make bread that is ideal for the Attack phase of the Ducan Diet.

It is always interesting to watch how people go on a diet, because you have to contrive to cook something tasty, but at the same time dietary. I also want to share my experience of losing weight on a carbohydrate-free diet (Ducan), namely, a recipe for protein bran bread without flour. It turns out delicious, and most importantly useful! Bran is generally an interesting thing, a source of fiber and B vitamins - beauty vitamins, after a week of using them you will notice a visible improvement in your skin, hair, and nails, and without any makeup! Bran sold in stores in the diet food department, can be found on the market. In the recipe I use oatmeal (dietary requirement) and wheat, which give the bread its characteristic bran "Borodino" taste. You can also add cumin for flavor.
I cook this bread every three days, you can store it this way, but it's safer in the refrigerator.
It is important to bake bran bread in a well-heated oven at a fairly high temperature (180-200C) for about 40-45 minutes, it should rise a little (but not much, not like yeast bread) and brown well, then turn off the stove - let it "rest" in oven for 20 minutes.

Ingredients:

• 6 tbsp with a top of oat bran
• 6 tbsp with a top of wheat bran
• 250 g fat-free cottage cheese
• 3 eggs
• 0.5 tsp soda
• 0.5 tbsp vinegar
• two thirds of 1 tsp salt
• 1 tsp vegetable oil for mold lubrication

Combine cottage cheese and eggs.

Add 6 tbsp. with a top of wheat bran.

Add 6 tbsp. with a top of oat bran.

Add salt (2/3 teaspoon).

Mix. You will get an inhomogeneous mixture.

Pour 0.5 tsp into a tablespoon. soda and pay off 0.5 tbsp. vinegar, after the reaction, pour the contents of the spoon into the bran mixture. Mix.

Preparing the form.
Lay a baking dish with foil, grease the bottom and sides with vegetable oil and sprinkle with wheat bran. This is to prevent the bread from sticking to the mold. Choose wheat flakes for this purpose - they are light and work like crackers, and also give a pleasant taste.

It is not recommended to use ordinary bread on the Ducan's diet, since its components during baking include flour, butter, milk and other products that are contraindicated on diets. However, this does not mean that you need to live without bread: there is a special Dukan bread, for the preparation of which bran, eggs, low-fat dairy products are used. In general, everything that is allowed on the diet.

Bread is baked in many ways: from microwave to oven.

Dukan's bread will be useful for absolutely any diet, as it has fewer calories, which cannot damage the figure. Of course, ordinary bread should be consumed during the diet, but the bread according to Ducan's recipe will be more effective, since it is prepared without wheat flour.

This product provides significant benefits to the body due to the high percentage of dietary fiber, which helps in the functioning of the intestines. Thanks to this, harmful substances are removed from the body, not to mention the fact that bread reduces calorie content. Moreover, Dukan's bread can be used to make equally healthy and tasty sandwiches.

Dukan bread in the microwave

Making a Dukan bread recipe in the microwave is not difficult. To do this, we need 4 tablespoons of oat bran, 2 raw chicken eggs, 2 tablespoons of low fat yogurt, 1 teaspoon of lemon juice and 0.5 teaspoon of baking soda. If soda and lemon are missing, then they can be replaced with baking powder.

The bran, yogurt and eggs are mixed in a small bowl, and then the baking soda is added there. The resulting mass is thoroughly mixed. It is worth noting that it is better not to use a blender. A regular fork is better.

Further, the whole mass is poured into special molds. Anything can become a mold: food containers, a glass, a deep plate. Depending on the availability and giving the desired shape. Then we put these molds with the mass in the microwave. They should cook at maximum power (about 700) and 5 minutes. After the time has elapsed, the bread is taken out and cooled.

Also, you can cook yeast-free bread... This method takes even less time. It only takes a few minutes and is perfect for an instant breakfast. This will require: 2 tablespoons of oat bran, 2 tablespoons of wheat bran, half a bag of baking powder, an egg and a tablespoon of cottage cheese.

We mix everything in one plate and put in the microwave for 4 minutes. The power should be approximately 700 watts. Then we take it out, cool it down. The bread is ready. Bon Appetit!

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Dukan bread in a slow cooker

To prepare one loaf of bread, we need 40 grams of wheat and 80 grams of oat bran, 2 raw eggs, 15 grams of baking powder, 30 grams of cottage cheese, a pinch of salt. Sweetener to taste.

The bran is ground into flour. Next, 2 eggs are beaten with a fork, into which a pinch of salt is added. Further, baking powder, cottage cheese and sweetener are placed in the resulting mass. The dough is laid out in a multicooker and the "Baking" mode is turned on. Bread is cooked for 30 minutes. Further, it is taken out and cooled.

In addition, this bread can be made in the form of buns. Ingredients: 20 grams of oat bran, 200 grams of kefir, 2 raw eggs, 10 grams of baking powder and salt.

Grind the bran into flour, add kefir, eggs, baking powder, salt and mix it all with a fork. Place the mass in several silicone molds for the dough and put in a multicooker. It is also cooked on the "Baking" mode, but for 20 minutes. After the buns are taken out and cooled.

Dukan bread in a bread maker

Here, bread is already baked at an automatic level, which makes cooking a rather easy process for any housewife.

Ingredients: 250 grams of oat and wheat bran, 120 grams of low-fat cottage cheese, 4 chicken eggs, 2 teaspoons of dry yeast, one and a half teaspoon of salt, sweetener.

The bran is thoroughly mixed with eggs and cottage cheese. Then yeast, salt and sweetener are added to them. It all mixes up again.

Further, the resulting mass is dumped into the thicket of the bread machine. Do not forget to clean the walls of the bread machine with a spatula. It is worth noting that the mass must be loaded according to the instructions of the bread machine, since there can be either liquid or dry components at the bottom (depending on the model).

We are waiting for the dough to rise. After that, you can sprinkle sesame seeds on the dough (as you wish). Further, the bread maker is closed, the mode of preparation of a regular roll is set. After about 2 hours, the bread will be ready. Do not forget to keep an eye on the bread, as you may have to turn it off before the specified time.

It is also worth noting that in the kneading process you need to help your bread maker. To do this, you need to push the dough towards the center. This is because bran dough is not sticky like flour dough. Therefore, it crumbles.

After cooking, store it in the refrigerator. It is recommended to wrap the bread with cling film.

With yoghurt

This bread is made from 300 grams of bran, 3 raw eggs, 5 tablespoons of fat-free yogurt and 2 tablespoons of water... Also, you will need 0.5 teaspoon salt and 2 sweetener tablets. All this is mixed and laid out in a bread maker. Prepares in a standard 2 hours.

To attack

Dukan bread for Attack is made from 100 grams of mixed wheat and oat bran, two eggs, 12 grams of yeast, half a teaspoon of baking powder, 50 milliliters of kefir and 60 grams of cottage cheese. Also, it adds sweetener and salt(1 tablet and half a teaspoon). All this is mixed and laid out in a bread maker. Prepares in a standard 2 hours.

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On the water

You need 150 grams of mixed wheat and oat bran, 300 milliliters of water, one teaspoon of yeast. A sweetener tablet and half a teaspoon of salt are also used. All this is mixed and laid out in a bread maker. Prepares in a standard 2 hours. The baked bread is divided into 6 pieces. On a diet, one piece a day is the norm.

Sandwiches

This requires 2 tablespoons low fat yogurt, 1 clove of garlic, saury (canned), cucumber, herbs.

The prepared bread is cut into several pieces. The garlic is crushed and mixed with yogurt. Spread bread with this mass and put saury with cucumber, cut into thin layers, on it. Next, decorate with herbs. Bon Appetit!

The classic recipe for Dukan bran bread, cooked in the oven

Ducan bread is very easy to make in the oven. Required Ingredients: 300 grams of oat bran and the same amount of wheat. 8 tablespoons milk (dry), one teaspoon baking powder, teaspoon salt, two small packs of yeast (quick release), one tablespoon yogurt (skimmed), 4 tablespoons non-fat cottage cheese, 3 raw eggs, 5 tablespoons water.

The oven is ignited and a constant temperature of 190-200 degrees is made. Yeast is diluted in a cup of warm water and cottage cheese and low-fat yogurt are poured into it. Further, all this is thoroughly whipped. All bran, salt, baking powder, milk are mixed in a separate bowl.

Then the contents of the cup (with a mixture of water, dairy products and yeast) are added to the resulting dough.

A special form is taken, the dough is poured into it and placed in the oven for about 9 minutes. After that, the temperature is reduced and the bread is done until cooked. This takes approximately 20 minutes.

Outcome

Dukan bread is a very healthy and tasty product that combines a lot of vitamins and nutrients. Also, this bread can be prepared depending on specific situations and desires: from quick in time to more thorough.

Also, there are a lot of recipes: from bread on water to bread intended for sandwiches. In any case, this product will bring tremendous benefits to your body. Bon Appetit!

Now I'm not worried about being overweight!

This effect can be achieved in just a few months, without diets and exhausting workouts, and most importantly - with the preservation of the effect! The time has come for you to change everything !!! The best slimming complex of the year!

One of the most popular in the world. It is not surprising, because the results of losing weight after this nutritional system are impressive! In addition, the diet provides a wide range of permitted foods, so you can lose weight without feeling hungry.

Pierre Ducant's nutritional system is referred to.However, knowing the correct recipe and having a creative approach, you can and even need to bake bread. It will be beneficial for the body and will not be deposited with fat on the waist.

Dukan curd dough for bread or pies

• cottage cheese is not fat, ideally 0% - 300 grams;
• 1 egg;
• oat bran you need to take 2 tablespoons;
• gluten - about 2 tablespoons;
• salt, sakhzam to taste;
• baking powder for dough - 1 teaspoon;
• oil, only vegetable - one teaspoon.

We mix cottage cheese, egg and sakhzam. Knead all dry ingredients separately. Then we put everything together and gently knead the dough by hand until smooth, then grease the hand, dough, table and rolling pin with butter, lay out and knead for another 20 minutes on the table. After that, the dough can be used as you wish - to form buns, pies, or bake Ducan bread in the oven with a loaf.

Dukan's bread, the attack with which will turn into a pleasure. All ingredients are designed to last for 5 diet days, so control yourself and do not eat everything right after cooking.

• powdered milk 0% fat - 15 tablespoons;
• chicken eggs - 3 pieces;
• baking powder - ½ pack;
• sweetener - 3 tablespoons;
• flavoring - if you bake buns from this dough.

We mix all the components of the dough, it should turn out to be liquid. It needs to be poured into a mold (ideally a silicone one). We put the dough in a preheated oven and bake at 180 degrees for about 20 minutes.

Ducan's bread - recipe

For complete digestion and metabolism. But when drawing up his diet, Dr. Ducan took into account the fact that carbohydrates are different. That is why he recommends the use of bran - oat and wheat at all stages of his food system. After all, they are rich in natural fiber and contain complex carbohydrates.

Having in stock these very bran and a few more permitted products, you can easily make Ducan's bread in a bread maker:

• four tablespoons of oat bran;
• two - wheat;
• 1 egg;
• ½ teaspoon of baking soda;
• kefir is not fatty - 5-7 tablespoons;
• salt and pepper;
• any greens to your taste, the original recipe uses parsley and basil;
• garlic.

We mix all the bran with an egg and soda, slaked with kefir. Next, add salt, pepper and chopped herbs, garlic, pour in all the kefir. We leave the mixture for a couple of minutes. Pour the dough into a mold and bake in a bread maker for about 10 minutes, in a microwave - 8 minutes, in an oven - 15-20.

Ducan bran bread can be made airy and light, similar to a real wheat, yeast loaf. To do this, take:

• oat bran - 4 tbsp. spoons;
• SOM - 3 tablespoons;
• corn starch - 1 spoon;
• 2 eggs;
• milk - 100 ml;
• baking powder 2 teaspoons;
• salt.

Mix the bran, catfish, baking powder and starch with milk and 2 egg yolks, let stand for a couple of minutes. Beat the egg whites until firm peaks and gently add to the dough. Mix until smooth and bake for 40 minutes at 180 degrees. This bread should be enough for two days of the diet.

Ducan's bread in a slow cooker

You can pamper your taste buds even on a diet! This is once again his numerous followers.

As proof of this theory, we bring to your attention the recipe for crab bread according to Dukan.

Dukan bread with crab sticks

• a pack (200 g) of crab sticks;
• 3 tablespoons of corn starch;
• a glass of milk;
• 3 pieces of chicken eggs;
• ½ baking powder;
• a teaspoon of olive oil;
• 42 grams of low-fat grated cheese (about 5%);
• pepper, salt and herbs.

Heat milk over low heat. Mix the eggs separately and gradually add starch, salt, pepper, chopped greens. Gradually add milk, butter, grated cheese and crab sticks to this mixture. Pour the mixture into a mold and bake at 180 degrees in the oven for 45 minutes. Ducan's crab bread will cook in half the time in the microwave. Remember, this bread should be enough for you for two days.

Attack

Alternation

Stabilization

Anchoring

bran rate for 2 days

gluten rate for 2 days

The bread is, well, delicious! I don't even know what else to say. I liked everything about him, both the crust and the crumb. It's a pity - you need to divide it into two days, and so I wanted to eat it all hot while the crust was crunching!

If you cook with starch, then take into account 1/2 DOP, with psyllium it turns out without DOPs and is allowed with Attack.

Necessary:

• Water - 150 g
• Gluten - 60 g
• Oat bran - 50 g (you can use regular or oat bran flour, I usually make from flour and unmilled bran 50:50)
• Wheat bran - 20 g
• Corn starch - 10 g (on the Attack you can replace 1 teaspoon with psyllium with a small slide)
• Fresh yeast - 15 g (dry - 2 tsp)
• Egg - 1 pc.
• Salt - 0.5 tsp
• Sweetener - to taste (I have fitparad 2/3 scoops)

Preparation:

There are two ways to prepare the dough.

The first is in the bread maker That is, you can also bake in it, but you need to make sure that all dry ingredients gather from the walls during kneading. If the portion is double, then there is no such problem, everything is going well - downloaded and forgotten until the end signal.

I liked kneading in a bread maker, but more often just for kneading, I still use a mixer.

For a bread machine:

And we put everything in the bowl of the bread maker at the same time.

It is convenient to knead using the "pizza" program (Panasonic bread maker). After that, we form a roll or buns, put on a proofer (about 30-40 minutes in a warm place) and bake in the oven.

With baked goods, I did a double portion on the basic setting.

It turns out great! But for one person it is for 4 days. My husband and I eat such bread, so it is convenient for us to make it for 2 days.

Or, you can cut the bread into slices and freeze.

And in the photo below, a double portion in the main mode.

Nice cut, isn't it?

Half whole bran, half bran flour.

Second way- knead mixer with hooks attachment.

As in, manual kneading requires a lot of effort, so it is difficult to knead the dough well without mechanical helpers.

For mixer:

Dissolve fresh yeast in warm (about 40 degrees) water.

(Mix dry yeast with bulk ingredients.)

Measure out all dry ingredients.

Add an egg and water with yeast to them.

Mix everything at the minimum mixer speed, this is important!

Leave in a warm place for 20-30 minutes for yeast to start working.

I put it in a bowl of warm water.

After half an hour, knead until the dough begins to collect into a bun.

It turns out such a smooth bun.

It is convenient to work with it with wet hands.

Leave for 30-40 minutes to rise in a warm place, cover from airing.

Place the roll in a baking dish and leave to proof.

I cover with foil and put in the oven, temperature 40 degrees.

The dough should almost double in size.

Bake for about 30 minutes until golden brown. Temperature 180 degrees.

Be guided by your oven.

This is the cut of this bread.

And these are buns, I also really liked baking this bread in portions.

Bon Appetit!