The Ducan diet is very popular all over the world, primarily due to its quick startling results. It refers to healthy eating systems. It allows you to lose weight and not suffer from hunger, because it is allowed to use more than a hundred different delicious and satisfying foods.
Material Content:
Features and rules of the Dukan diet
The main goal of the Ducan protein diet is to reduce the intake of fats and carbohydrates. They are necessarily included in the diet of losing weight, but in a minimal amount. The basis of the menu are squirrels. They will need to be eaten in the amount recommended for weight loss (this is about 1.5 g per kilogram of weight). As a result, it is possible to get rid of extra kilos and stabilize the achieved figure on the scales.
The choice fell on proteins as the basis of the diet for a reason.
There are several reasons for this:
- The body has to spend the maximum amount of energy, and, therefore, calories, on the digestion of such substances.
- Proteins in their pure form reduce hunger, do not allow excess fluid to linger in the body, increase its defenses.
- These substances prevent sagging skin. If there are not enough proteins in the body, they will be extracted from the muscles.
It is very important that you follow the diet in question to try to eat less salt. Such an additive retains water in the body and enhances hunger. But completely eliminating it is harmful.Especially for people suffering from low blood pressure.
During all stages of the diet, a plentiful drink is necessary. This is at least 2 liters of various fluids per day. Water eliminates the feeling of hunger, filling the stomach, and cleanses the body of all kinds of contaminants. This is especially true with a protein diet. When consuming proteins in large quantities, waste substances constantly accumulate in the body, which must be removed from it. Otherwise, there will be no long-awaited effect.
It is interesting that on such a diet you can even drink carbonated drinks.
The main thing is to choose light options that do not contain sugar in their composition. Their taste also helps the slimming person cope with a strong craving for forbidden sweets.
Drinking is allowed at any time and regardless of food intake. One must fully satisfy the feeling of thirst, and not dull it.
Description of stages
In total, the diet includes four main stages. The main goal of the first half of them is to get rid of extra kilos. And the second is to secure a new ideal weight.
At each stage, you can not limit yourself to certain portions. You do not need to count calories.
Stage 1 - attack
On the Ducan diet, the attack is the initial stage. It is short, but difficult and productive. Familiar carbohydrate foods are completely replaced by protein. This leads to active burning of fat.
On average, this stage is designed for 7 days. But under certain conditions, it can last from 3 to 12 days. It all depends on how many hated kilos a person wants to lose.
It is allowed to eat protein products from a special list at the attack. They can be eaten in any quantity and combined with each other. The main thing is to cook foods without fat. For example, boil or grill.
In the first phase, the weight begins to go away very quickly. This stimulates the losing weight not to stop, but to continue to adhere to a difficult nutrition system.
Stage 2 - cruise / alternation
The second phase was very long. This is the main reason why at this stage, those who lose weight often have breakdowns. The phase under discussion usually lasts from a couple of months to six months. A special power system must be adhered to until the weight becomes perfect.
The main idea of the second phase is the alternation of the menu. These are days of eating completely protein foods or their combinations with vegetables. You can change the diet in a day, two, three.
Protein menus should consist of “attack” products, and raw, boiled, baked vegetables are added to mixed ones. The latter should be approximately 60% of the diet.
Stage 3 - consolidation / consolidation
At this stage, all the hardest is over. You can slowly and gradually begin to return to your usual diet. It is important to secure the weight achieved.
The duration of this phase will have to determine for yourself. To do this, you need to calculate the weight that was able to lose at the previous stages. For each dropped kilo you need to accrue yourself 10 “fixing” days.
This period can turn out to be quite long (especially if more than 10 kg was lost), but it should not be scared. Now it will be possible to pamper yourself with even delicious desserts and other culinary pleasures.
- Five days a week you need to eat according to the usual pattern of alternation.
- In the first half of the period, 100 g of bread (from whole grains), 200 g of fruits, 50 g of cheese can be added to it daily.
- One day, use only protein according to the principle of "attack".
- On the seventh day, you can eat starchy foods (200 g), a serving of pork, ham, sausages, one favorite treat.
- In the afternoon, Pir with fatty sweet foods and sausage can be enjoyed twice a week. Such days should not follow each other.
Day "Feast" does not involve the use of "harmful" throughout the day. It is allowed to pamper yourself only in 1 - 2 meals. It is allowed to drink quality weak wine.
Stage 4 - stabilization
At this point, the slimming person will return to their usual nutritional system with some features. First of all, you need to continue to observe the drinking regimen while continuing to consume a lot of water per day. It is very important to include daily physical activity in your schedule, at least minimal ones - morning exercises, walks, refusal of the elevator.
Be sure to arrange fasting days periodically and eat 3 tbsp each day. l oat bran in any form.
In order to maintain your ideal weight for a long time, it is worth taking the third phase as a basis and permanently making vegetables and protein products the basis of your nutrition system. At the same time, you can indulge yourself with 2 festive breakfasts or dinners per week, as well as 2 servings of products with starch in the composition.
It is advisable to still leave one protein day per week. It will become a protective mechanism against repeated weight gain.
Allowed and Prohibited Products
Prohibited and permitted foods depend on the phase of the diet.
So, the first allowed to eat protein foods from a special list.
It:
- horsemeat;
- beef;
- bird;
- ham;
- offal;
- fish (even in the form of canned and smoked);
- crab sticks;
- eggs
- non-fat dairy / sour milk drinks and products.
You can use 1 - 2 pickled cucumbers cooked without sugar (per day), 1 onion, a small amount of tomato paste, vegetable oil (no more than 1 small spoon), mustard, fresh / granulated garlic, fresh / dried herbs.
Be sure to use 1 - 1.5 tbsp. l bran. You can eat them in any form.
At the “alternation” stage, a variety of vegetables are added to all the products listed above. Only legumes and potatoes will have to be completely eliminated.
These days are allowed:
- olives / olives (4 pcs. 2 times a week);
- flax and chia seeds (1 tsp per day).
There is still a need to eat oat bran.
As noted above, in the third stage, cheese, bread, fruits, and some favorite foods are added to the menu. The expansion of their list continues in the fourth stage. The bran portion increases to 3 tbsp. l
Among cheeses, it is worth choosing hard varieties. From fruits you can not eat bananas, cherries, grapes, dried fruits.
At any stage of the diet under discussion, most sweets are strictly prohibited. For example, bars, cakes, pastries, sweets. During the consolidation of the result, you can treat yourself to a cube of dark chocolate or 1-2 fruit candies once a day. The exception is the feast of the feast day, when even your favorite cake is allowed.
The list of prohibited products at all stages includes buns, bakery products, nuts, dough dishes, butter, goose and duck meat, mayonnaise and any sauces based on it, ketchup.
Detailed menu for every day
During the “attack” period, the diet will be as follows:
- Scrambled eggs for breakfast, poultry soup for lunch, cheesecakes / casserole for afternoon tea, any kind of seafood and fermented milk drink for dinner.
- Bran porridge (oatmeal), beef chops, oatmeal muffins, meatballs / poultry cutlets.
- Boiled eggs, nuggets, a pie with orange juice and pollock casserole with eggs.
- Omelet, fish soup with boiled quail eggs, a dessert of egg whites and lemon, a salad of squid and / or fish.
- Grilled bird, bran pancakes, white fish pie.
- Eggs (in any form) with ham, steaks from low-fat meat fillet, cookies (bran) and yogurt, scrambled eggs with seafood.
- Omelet with parsley, chicken, cheesecakes and yogurt, mince pie and kefir.
At the alternation phase, the basis of the menu can be kept similar, but in a day add vegetable salads to it. For example, chops, nuggets or steaks. It is also allowed to bake meat, poultry or fish with vegetables.
At the fastening stage, the following weekly menu is recommended:
- Curd casserole for breakfast, lemon soup with bread (whole grain) for lunch, afternoon fruit, stewed vegetables and chicken for dinner.
- Oatmeal and a slice of cheese, pasta with baked meat, cottage cheese, meatballs with salad.
- Omelet / scrambled eggs with additives from ham and cheese, borsch, a piece of biscuit and nuggets, chocolate soufflé with lemon juice, baked seafood.
- Cottage cheese and a sour-milk drink, poultry on the grill, kefir with bread crumbs, shrimp and boiled eggs.
- Cottage cheese, chicken broth with meatballs and bread, fruits, mushroom cream soup.
- Rice with meatballs / meatballs, vegetable pancakes, cottage cheese pancakes, salad with fishcake.
- Cottage cheese and a slice of cheese, chicken stock and quail eggs, fruits, vegetables, baked with cheese.
The menu of the third stage can be repeated in the fourth, not forgetting the days of the “feast” and other permitted concessions.
Exercise with the Ducan diet
Pierre Ducane notes that high-quality weight loss and a perfect figure are impossible without regular physical exertion. A nutritionist advises combining his special nutritional system with training.
You can start with the minimum - replacing the elevator with the stairs, leaving public transport for a couple of stops to the house, morning exercises with 3-5 exercises.
Active walking should gradually become a daily workout for the slimming.
You need to start with 20 minutes of walking, gradually increasing the time. It is advisable to walk outdoors in a bumpy terrain.
If you decide to include heavy physical training in your daily routine. For example, visiting the gym, then at the first stage of the diet this is strictly prohibited. You can return to training only at the stage of product alternation. It is better to actively engage in those days when vegetables are added to protein dishes.
Favorably affects the figure of aqua aerobics. If there is such an opportunity, it is worth visiting the pool 1 to 2 times a week. It is not at all necessary to engage in water with a trainer. You can just swim for fun. Calories will be actively burned, and the reliefs of the figure will approach the ideal.
Advantages and disadvantages of this method of weight loss
The discussed diet has its pros and cons. They should be carefully studied by every person who decided to lose weight in this way.
Benefits:
- Efficiency. If you strictly follow all its rules, then about 1 kilo of excess weight will go per day.
- The ability to increase muscle tone, make the skin supple, cope with cellulite.
- No need to constantly weigh portions and count calories.
- Possibility to eat certain dishes / products in the quantity necessary for satiety.
Disadvantages:
- Imbalance. With prolonged adherence to such a diet, a deficiency of certain vitamins and minerals is found in the patient's body.
- Possible side effects. In some patients, dizziness and a feeling of constant fatigue appear at the first stage.
- Halitosis. This nuisance arises when for a long period the basis of the human diet is proteins.
- High cost. The diet ration consists of quality, expensive food.
How to get out of a diet
To save results, you need to exit the diet correctly. The exit from it begins at the stage of consolidation. New, previously banned foods are added to the diet slimming gradually and in small portions.
When leaving the diet, it is important to continue to exercise and drink plenty of water. Gradually, it is allowed to return desserts to your diet. But let it be high-quality bitter chocolate, fruit and berry candy, honey and other healthy sweets.
Contraindications and possible harm
There is a whole list of contraindications, which are an important reason to choose a different diet for yourself.
So, it is prohibited:
- People with metabolic problems. Including patients with pancreatitis and diabetes.
- Patients with chronic ailments of the liver, gastrointestinal tract, the entire urinary system. It is on these organs and systems that high doses of protein in the body will exert a serious load.
- · Expectant mothers and women during lactation. With such a diet, the most pregnant girl and her baby will lack vitamins and nutrients.
- Persons under the age of 18. Especially for girls with an unsteady menstrual cycle. Otherwise, losing weight can be faced with its serious violations or the complete disappearance of menstruation.
- People with heart and vascular diseases. In the diet, losing weight lacks fatty acids, which can lead to exacerbation of ailments.
- Women during menopause or the day before / after it. An unbalanced diet during this period can cause hormonal failure.
- Persons with mental problems and increased emotionality. Lack of carbohydrates in the diet affects the functioning of the brain.
In order for the Ducan diet to be effective and safe for a person, it is worth consulting with a specialist before it begins. Especially if a man or woman has any health problems.
