Dita Dukan this diet is for those who are not too lazy to cook. The more attention you pay to what you eat, the more varied your diet, the less likely you are to break loose and waste all your efforts.

Let me remind you what products can be consumed at the ATTACK stage:

ALLOWED:

1.LEAN MEAT

• VEAL chop, cutlets
• BEEF tenderloin, steak, beef stack, sirloin, roast beef, minced meat not more than 5% fat (avoid entrecote and ribs)
• HORSEMEAT
• RABBIT

2.BY-PRODUCTS

• BEEF LIVER
• VEAL LIVER
• BIRD LIVER
• CALF LANGUAGE
• LAMB LANGUAGE
• BEEF TONGUE (FRONT ONLY)

3.FISH

• ALL TYPES OF FISH, FATTY AND LENTEN, FRESH, FROZEN, DRIED, SMOKED, CANNED, AND CRAB STICKS (ideal composition of crab sticks: per 100 g of product 0.1 g of fat, 6 g of carbohydrates, 9 g of proteins).
• OILY FISH: SARDINES, MACKEREL, TUNA, SALMON
• EXAMPLES OF WHITE LOW-FAT FISH: HACK, COD, MULTILLE, PIECE, TROUT, MOLVA, CARP, CATFISH, SKAT, RED RED FISH, SEA BREAM, HALIBUT, FLICE, MAKREL, SKATE, SWORD FISH, HADDOCK, BAR.......

4. SEAFOOD

• SHRIMPS
• CRAB
• OYSTER
• mussels
• SCALLOPS
• LOBSTER
• SEA urchins
• SQUID
• SHELLS
• roe (in moderation, as it is salty)
• SEA ALGAE, CABBAGE....

5. POULTRY

• ALL POULTRY TYPES, EXCEPT DUCKS AND GESE, BUT EVEN THEY CAN BE EATED WITHOUT SKIN WHEN REQUIRED.
• CHICKEN: white meat, thighs, wings
• TURKEY
• GUINEA FOWL
• PIGEON
• QUAIL
• ROOSTER
• PARTRIDGE
• PHEASANT....

6.LEAN HAM (from 2% to 4% fat)

• PORK HAM
• TURKEY HAM
• CHICKEN HAM
• YETCHINA GRIZON
• BRESAOLA
• SPANISH HAM CESINA
• BASTURMA

7.EGGS

• QUAIL, CHICKEN EGGS
• hard-boiled
• SOFT SOIL
• SCRAMBLED EGGS
• OMELETTE

8. FATT-FAT DAIRY PRODUCTS 0%

• YOGURTS 1. Without additives and fillers - without restrictions. 2. Flavored 3. With pieces of fruit - up to two yoghurts per day maximum (ELIGIBLE product)
• MILK skimmed milk has a fat content of 1.5%.
• COTTAGE CHEESE 0% unlimited
• CHEESE 0% unlimited

9. 1.5 liters of liquid per day

• DRINKS LITE 0 CALORIES
• HERBAL INfusions

10. VEGETABLE PROTEINS

• seitan

10. OAT BRAN

• 1.5 tbsp on ATTACK

ALLOWED ADDITIVES, SPICES, SPICES

• SKIM DRY MILK - recommended
• SUGAR SUBSTITUTES - no restrictions (except fructose, glucose, sorbitol) look for the composition of sweeteners - 0% BJU
• VINEGAR (balsamic vinegar can be in small quantities at the first stage, other types of vinegar up to 4 tablespoons per day)
• SOY SAUCE (salted)
• TOMATO SAUCE AND CANNED TOMATOES (no sugar, in moderation)
• ADJIKA (moderately)
• GARLIC
• HERBS (parsley, basil, coriander, dill, tarragon, mint, rosemary, .....)
• ANY SPICES (turmeric, cloves, anise, cumin, cardamom, cinnamon, paprika, saffron, nutmeg...)
• gherkins - up to 2 pieces per day
• LEMON AND LEMON JUICE to improve the taste, but not in the form of lemonade. It's a condiment, not a fruit.
• SALT moderately
• MUSTARD
• DIET KETCHUP WITHOUT SUGAR
• GINGER
• YEAST in small quantities
• CHEWING GUM WITHOUT SUGAR
• PARAFFIN OIL (aka vaseline) be careful, more than 1 tablespoon per day, this oil has a laxative effect. in no case do not fry on it, only for sauces and salad dressings.
• GELATIN 0 calories
• VANILLA (pods or unsweetened powder)
• AGAR AGAR
• SUGAR-FREE SUCKY CANDIES - maximum 4 pcs per day, 7 kcal per candy

Even in ancient Rome, they were engaged in the preparation of this delicacy. In fact, ham is a smoked or salted pork ham. But currently on the market you can find a huge variety of ham from completely different types of meat. Why is she so popular? How to choose ham so that it is not only tasty, but also healthy for the body? Is there a ham whose calorie content would not frighten those who follow their figure with their large numbers? Today we will deal with these issues.

Production technologies

Ham differs not only in the types of meat from which it is made, but also in the production technology itself. Each country has its own variety of ham, which is considered the most delicious and popular among buyers.

For example, in Germany it will be Black Forest ham. It is a piece of dry meat, which was smoked in a special way on spruce branches. In France, on the contrary, they prefer not to smoke the meat, but to dry the salted meat in the air. Philippine ham is unusual. It will have an order of magnitude more calories per 100 grams than the previous ones, as it is soaked and soaked in a special sweet broth.

The most useful for losing weight ladies will be French ham (calorie content - 158-170 kcal per hundred grams of product), because it is produced exclusively from lean lean meat.

In every part of the world, various types of meat are also used for production. In Germany, for example, these are young piglets fed on a menu specially designed for them. In Portugal, only small black pigs are used to make this meat delicacy. If we talk about our country, then it was in the Soviet Union that the raw-smoked and boiled-smoked version of ham was invented.

The composition and calorie content of ham

Gourmets, nutritionists and connoisseurs of the culinary arts agree on one thing - ham is the standard of gastronomy. Ideal pork ham: calorie content - 278 kcal and only meat and salt in the composition. Unscrupulous manufacturers, of course, today add various preservatives, flavor enhancers and other ingredients that are completely unnecessary to this product. If you don't know how to choose a ham, just read the ingredients. Here you can definitely understand what is in front of you - a healthy meat delicacy or a surrogate that is unhealthy.

The nutritional value

It is impossible not to note the nutritional value of this product. In addition to the fact that ham contains a large amount of protein, healthy fats, it also has a rich vitamin composition. Ham contains: vitamins B 2 , B 12 , B 6 , B 9 , B 1 , D, E. Ham is also rich in minerals: zinc, iron, sodium, copper, calcium, phosphorus, potassium, manganese. If you eat only one hundred grams of quality ham, then the body will also receive unsaturated and saturated fatty acids.

pork ham

Now let's talk about the different types of ham, their composition and calorie content. The most popular among buyers, as we have already said, is pork ham. Calorie content per 100 grams is 275-278 kcal.

beef ham

No less popular is ham made from beef. It ranks second in calories - 158 kcal per hundred grams. Experts advise to be sure to study the composition on the label. Some manufacturers manage to put cheaper and poor-quality meat into beef ham.

chicken ham

Ham made from lean and dietary chicken meat is in great demand today. Chicken ham, the calorie content of which is only 150 kcal per hundred grams, is a favorite delicacy of all those who lose weight. But if you are attentive to your health and want to really eat right, then, again, look at the composition. It is important that the ham contains nothing other than chicken meat and salt. No spices or other additives are needed. Ham is amazingly delicious without them.

Turkey Ham

Do you think that all vegetable salads are tasteless and bland? Try this recipe: turkey ham, one bell pepper, Chinese cabbage or leaf lettuce, fresh cucumber and olive oil as a dressing. It turns out that losing weight is delicious - it's easy.

Turkey has so much sodium that it even surpasses beef and veal.

The use of this mineral in food guarantees an increase in the volume of plasma in the blood and normal metabolic processes occurring in the body.

Regular consumption of turkey ham prevents the appearance of cancer cells.

Ham contains a lot of immunity-enhancing zinc.

· Ham contains tyrosine, which stimulates the brain, heart and blood vessels, maintains healthy teeth.

Fat-free turkey ham is the best example of a diet food (calorizer). It is also very useful to give it to children and women who are breastfeeding and people who have suffered severe injuries, as this product is rich in enzymes, nutrients and minerals. Thanks to the use of turkey ham, the amount of blood is quickly restored.

Semi-hard cheese 5% - fat-free cheese

The beneficial properties of cheese are undeniable, just a few pieces a day will provide the body with:

store of calcium

Vitamins

other beneficial substances.

Low-calorie boiled condensed milk is boiled condensed milk, which consists of three components:

· Skimmed milk powder

· Skimmed milk

· Sugar substitute

Cooking method:

1) Powdered milk is baked

2) sugar substitute and milk are added

3) finished condensed milk is cooled

Such condensed milk is an optimal carbohydrate-free replacement for traditional boiled condensed milk, while it does not lose either in taste or in useful properties.

Dumplings
Ingredient	Definition	For what?	Benefit	Harm
Corn starch	Corn starch is a food additive used to thicken foods	The addition of cornstarch makes the culinary products soft and tender.	1) The nutritional properties of QC, give energy to the cells of the body and contribute to the growth of muscle tissue. 2) QC is a supplier of carbohydrates to the human body, which are vital for the normal functioning of all organs.	May harm a person with corn intolerance, which can lead to allergic reactions, skin rashes, etc. Not recommended for people with gastrointestinal problems and increased blood clotting.
Wheat gluten (gluten)	Gluten is a complex protein found in most cereals, and in particular wheat, barley and rye.	Allows you to mix cereal flour with liquid. The more gluten the wheat contains, the easier it is to make an elastic dough out of it, turning into fluffy and airy pastries.	Gluten not only enriches the product with protein, but also promotes the binding of minerals and vitamins, which has a positive effect on the health of the consumer.	Gluten allergy (celiac disease) occurs in 1% of the population - that's 1 in 100-150 people (2) . The immunity of such people perceives the protein of the substance as foreign, forcing the body to fight it. At the same time, even in excess of a small dose of gluten (0.1 g) can activate a serious allergy.
Egg	food product	to give a certain humidity, as well as stickiness, airiness and volume to baked goods.	Lots of protein and nutrients	Harm to the body in case of individual intolerance (allergy)
Salt	Food supplement	As a spice	Physiologically essential trace element. Gives flavor to the dish.	With excessive consumption, salt retains water in the body, a large amount of which is “stored” in adipose tissue.

Light dumplings with chicken	Compound	Nutritional value per 100 gr
Our pancakes (g)	Traditional dumplings (g)
	Dough based on bran flour Kura Bulb onion Salt Ground Bulgarian pepper	Proteins - 13.1 g Fats - 5.2 g Carbohydrates - 13.1 g PC - 152 kcal	Proteins - 8.96 g Fats - 9.73 g Carbohydrates - 27.34 g PC - 218 kcal
Light dumplings with beef and chicken	Compound	Nutritional value per 100 gr
Our pancakes (g)	Traditional dumplings (g)
	Dough based on bran flour Beef shoulder Chicken fillet Bulb onion Salt Pepper Ground white	Proteins - 16 g Fats - 5.5 g Carbohydrates - 11.7 g PC - 163 kcal	Proteins - 13.3 g Fats - 1.5 g Carbohydrates - 26.6 g PC - 176 kcal
Light dumplings with chicken and mushrooms	Compound	Nutritional value per 100 gr
Our pancakes (g)	Traditional pancakes (g)
	Dough based on bran flour Kura Mushrooms Onion Garlic Salt Ground white pepper
Light dumplings with spinach and ricotta	Compound	Nutritional value per 100 gr
Our pancakes (g)	Traditional pancakes (g)
		Proteins - 15.2 g Fats - 5.9 g Carbohydrates - 13.3 g PC - 166 kcal	Proteins - 8 g Fats - 14 g Carbohydrates - 25 g PC - 258 kcal

Instead of the usual composition of “harmful, but so beloved” nuggets, our network presents chicken fillet nuggets, where the high-carbohydrate ingredients of the nugget breading itself are replaced with a dietary breading made from bran flour, tomato fiber, carrots and pumpkin.

Lasagna is made from bran pancakes, while regular lasagna is made from regular layers of pasta and contains more carbohydrates accordingly.

To reduce the fat content of the dish, beef and regular cheese were replaced with 5% semi-hard cheese and chicken fillet. And instead of Bechamel sauce, fresh tomatoes are used.

Ready boxes

In cafe shops, ready-made meals are presented, packed in plastic boxes, which are prepared in a specialized production.

Three facts about ready-made boxes:

1. Packing of boxes is made in the modified gas environment;

2. This technology allows you to increase the shelf life of products up to 5 days without the use of preservatives;

3. At the same time, all taste qualities and quality of the product as a whole are preserved;

Dishes and their compositions meet the concept of "Proper nutrition", the network presents such items as:

Breakfasts:

Vareniki PG

Pancakes PG

· Zapenka

Muesli with topping

Main dishes:

Pelmeni PG

Cutlets PG

Boiled chicken breast

Boiled turkey breast

· White fish

· Pasta and wok

In our dishes, almost all simple carbohydrates are replaced by complex ones, which allows you to make your favorite dishes low-calorie or even dietary, without losing the original taste of traditional dishes and their beneficial properties!

desserts

Almost everyone loves to indulge in dessert, but the “healthy eating” regimen that is increasingly popular among the masses excludes this possibility.

How to be?

How to "sit on two chairs"?

Is it possible to eat Napoleon cake and not think about extra calories?

We found answers to all questions in incredibly tasty, at the same time low-calorie desserts.

Our range of desserts includes:

· Cake Cheesecake

· Medovik

· Bird's milk

Cake Prague

Napoleon's Dream Cake

Cake Coffee-Nut

· Carrot cake

Nut balls

· Syrniki

· Cake potato

In all desserts, simple carbohydrates are replaced by complex ones, while the taste and benefits of each dessert increase significantly compared to the original.

HERE COMPARATIVE TABLE FOR DESSERTS

Cellulose

Cellulose - the most coarse and indigestible part of the plant for our digestion. Cellulose is a plexus of plant fibers that make up the leaves of greens and cabbage, the peel of beans, fruits, vegetables, as well as the flower shell of seeds and cereals.

dietary fiber - This is a complex form of carbohydrates that our digestive system is not able to break down.

Note: anything that is not included in the list of permitted products is prohibited. The list of prohibited foods at the end of the article is not exhaustive. If you are in doubt about whether you can eat a certain product, and it is neither on the allowed list nor on the prohibited list, consider that it is prohibited.
Cooking methods products - boiling, stewing, steaming, baking in the oven, grilling, grilling or frying without adding oil.
The following products are permitted without restriction, unless otherwise expressly noted in the list.

ALLOWED:

1. Lean Meat:
veal: chop, cutlets;
beef: tenderloin, steak, beef stack, sirloin, roast beef, minced meat not more than 5% fat (except entrecote and ribs);
horsemeat;
rabbit.

2. Offal:
beef liver
bird liver
calf tongue
lamb tongue
beef tongue (front)

3. All types of fish are allowed: including fatty, lean, fresh, frozen, dried, smoked, canned, and crab sticks (the ideal composition of crab sticks: per 100 g of product 0.1 g of fat, 6 g of carbohydrates, 9 g of protein).

4. All types of seafood are allowed:
shrimps;
crabs;
crayfish;
oysters;
mussels;
scallops;
lobsters;
sea ​​urchins;
squids;
shellfish;
caviar (moderately, contains a lot of salt);
seaweed, cabbage;
other seafood.

5. All kinds of poultry are allowed, with the exception of ducks and geese:
chicken;
turkey;
guinea fowl;
pigeon;
quail;
partridge;
pheasant;
other types of poultry

All poultry is consumed without skin and tail!

6. Lean Ham (2% to 4% fat):
fat-free pork ham;
turkey ham;
chicken ham;
hetchina grison;
bresaola;
Spanish sesina ham;
basturma, etc.

By ham, the French most often understand natural ham (a piece of meat cooked in a special way), and not what we call ham in Russia - sausage cooked in a special way! The fat content of ordinary Russian ham is around 30%, so choose wisely!

7. Chicken and quail eggs in any form:
hard boiled
soft-boiled
scrambled eggs
omelette

8. Low fat dairy products without Borders:
milk with a fat content of up to 1.5%;
cottage cheese 0%;
cheese 0%;
yoghurts without additives and fillers.

Yogurt flavored or with fruit filler - maximum 2 pcs. in a day.

9. At least one and a half liters of fluid per day:
water;
light drinks 0 calories, incl. coca-cola diets, etc.;
herbal infusions;
tea;
coffee.

10. Vegetable proteins
tofu;
seitan.

11. Oat bran- 1.5 tablespoons per day

ALLOWED ADDITIVES, SPICES, DRESSINGS:

Skimmed milk powder - recommended;
sweeteners 0% - no restrictions (except fructose, glucose, sorbitol);
vinegar (balsamic vinegar can be in small quantities at the first stage, other types of vinegar up to 4 tablespoons per day);
soy sauce (salty);
tomato sauce and canned tomatoes (no sugar, in moderation);
adjika (moderately);
caraway;
garlic;
greens (parsley, basil, coriander, dill, tarragon, mint, rosemary, etc.);
any spices (turmeric, cloves, anise, cumin, cardamom, cinnamon, paprika, saffron, nutmeg, etc.);
gherkins - up to 2 pieces per day;
onions can be added when cooking, but not eaten;
lemon and lemon juice to improve taste as a condiment, not a fruit;
salt in moderation;
mustard;
diet ketchup without sugar;
ginger;
yeast in small quantities;
chewing gums without sugar;
paraffin (aka vaseline) oil for dressing salads and sauces, but not for frying! More than 1 tablespoon per day has a laxative effect;
gelatin 0 calories;
vanilla;
agar-agar;
sugar-free sucking sweets - maximum 4 pcs. per day, 7 kcal per candy.

FORBIDDEN:

Peanut;
all types of oil, except vaseline;
chocolate;
fruit;
regular ketchup;
regular mayonnaise;
olives;
sugar.

Again, please note that this list of prohibited foods is not exhaustive. If you are in doubt about whether you can eat a certain product, and it is not on the list of allowed or prohibited items, consider that it is prohibited!