The Ducan diet is very popular all over the world, mainly because of its fast and amazing results. It belongs to healthy eating systems. It allows you to lose weight and at the same time not suffer from hunger, because it is allowed to use more than a hundred different tasty and satisfying products in it.
Characteristics and rules of the Ducan diet
The main purpose of the Ducan protein diet is to reduce the intake of fats and carbohydrates. They are necessarily included in the weight loss diet, but in a minimal amount. Proteins become the basis of the menu. They will need to be eaten in the recommended amount for weight loss (this is about 1. 5 g per kilogram of weight). As a result, it is possible to get rid of extra pounds and stabilize the figure achieved on the scales.
The choice fell on protein as the basis of the diet for a reason.
There are several reasons for this:
- To digest such substances, the body must expend the maximum amount of energy, and, therefore, calories.
- Pure proteins reduce hunger, prevent excess fluid from remaining in the body and increase its defenses.
- These substances prevent sagging skin. If the body lacks proteins, they will be extracted from the muscles.
It is very important to try to eat less salt while following the diet discussed. This supplement stores water in the body and increases hunger. But it is also harmful to completely rule it out. Especially for people suffering from low blood pressure.
Throughout the stages of the diet, make sure you drink plenty of fluids. This is at least 2 liters of different fluids per day. Water also removes the feeling of hunger, filling the stomach and cleanses the body of all kinds of impurities. This is especially true with a protein diet. When protein is consumed in large quantities, the body constantly accumulates residual substances that need to be removed from it. Otherwise, there will be no long-awaited effect.
Interestingly, even carbonated drinks can be drunk on such a diet.
The main thing is to choose "light" options that do not contain sugar. Their taste also helps a weak weight cope with a strong craving for forbidden sweets.
Drinking is allowed at any time and regardless of the meal. The feeling of thirst should be completely satisfied, and not dull.
Description of stages
There are four major stages to a diet. The main purpose of their first half is to get rid of excess pounds. And the second is the ideal new weight adjustment.
At each stage, you do not have to limit yourself to certain parts. You do not need to count calories either.
Phase 1 - attack
In the Ducan diet, the attack is the initial stage. Short is short, but challenging and effective. Ordinary carbohydrate diet is completely replaced by protein. This leads to active fat burning.
On average, this phase is created in 7 days. But under some conditions, it can last from 3 to 12 days. It all depends on how many hateful pounds a person wants to lose.
In attack, you are allowed to eat protein foods from a separate list. They can be eaten in any quantity and combined with each other. The main thing is to cook fat-free foods. For example, boil or simmer.
In the first stage, the weight starts to disappear very quickly. This encourages weight loss not to stop, but to continue to adhere to a difficult nutritional system.
Phase 2 - navigation / alternation
The second phase turned out to be very long. This is the main reason why those who are losing weight often have breakdowns at this stage. The discussion phase usually lasts from a few months to six months. A special nutritional system must be observed until the weight becomes ideal.
The main idea of the second stage is the alternation of the menu. These are days of eating protein foods or combinations of them with vegetables. You can change your diet every day, two, three.
Protein menus should consist of "offensive" products and mixed raw, boiled and roasted vegetables should be added. The latter should make up about 60% of the diet.
Phase 3 - consolidation / consolidation
At this stage, everything more difficult is over. You can start slowly and gradually return to your usual diet. It is important to consolidate the weight achieved.
The duration of this phase should be determined by you. To do this, you need to calculate the weight you have managed to lose in the previous stages. For every pound you lose, you need to add 10 days of "adjustment" to yourself.
This period can come out quite long (especially if you lost more than 10 kg), but you should not be afraid of it. Now you can pamper yourself with delicious cakes and other culinary delights.
- Five days a week, you should eat according to the usual alternation pattern.
- In the first half of the period, you can add to it every day 100 g of bread (from cereals), 200 g of fruit, 50 g of cheese.
- One day, consume protein exclusively on the "attack" principle.
- On the seventh day, it is allowed to eat foods with starch (200 g), a piece of pork, bacon, sausage, a favorite dessert.
- In the second half of the day, the "Holiday" with sweet fatty foods and sausage can already be enjoyed twice a week. Days like these should not follow one another.
"Holiday" day does not imply the use of "harmful things" throughout the day. You are only allowed to pamper yourself in 1-2 meals. It is also permissible to drink poor quality high quality wine.
Phase 4 - stabilization
At this stage, weight loss will return to their normal nutritional system with some features. First, you need to continue to follow your drinking regimen, continuing to consume plenty of water per day. It is very important to include in your schedule the daily physical activity, at least minimal - morning exercises, walking, refusing the elevator.
Be sure to regularly arrange fasting days and eat 3 tbsp every day. oat bran in any form.
To maintain your ideal weight for a long time, it is worth taking the third stage as a basis and making vegetables and protein products the basis of your nutrition system forever. In this case, you can pamper yourself with 2 breakfasts or festive lunches per week, as well as 2 servings of starchy products in the composition.
It is advisable to leave one more protein a week. It will become a defense mechanism against repeated weight gain.
Allowed and Prohibited Products
Prohibited and permitted foods depend on the stage of the diet.
So at first you are allowed to eat protein products from a separate list.
Ajo:
- mish kali;
- beef;
- bird;
- bacon;
- gut;
- fish (even canned and smoked);
- crab sticks;
- eggs;
- low-fat beverages and dairy products.
You can use 1-2 pickled cucumbers without sugar (per day), 1 onion, a small amount of tomato paste, vegetable oil (not more than 1 teaspoon), mustard, fresh / crushed garlic, herbsfresh / dried.
Be sure to use 1 - 1. 5 tbsp. lkrundeYou can eat them in any form.
In the "alternation" phase, a variety of vegetables are added to all the foods listed above. Only legumes and potatoes will need to be completely eliminated.
These days are allowed:
- olives / olives (4 pcs. 2 times a week);
- flax seeds and chia (1 teaspoon per day).
There is still a need to consume oat bran.
As mentioned 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 phase. The portion of bran increases to 3 tbsp. l
Among the cheeses, it is worth choosing strong varieties. From fruits, bananas, cherries, grapes, dried fruits can not be eaten.
At any stage of the diet in question, most sweets are strictly forbidden. For example, bars, cakes, pastries, cakes. While consolidating the result, you can pamper yourself with a cube of dark chocolate or 1-2 fruit cakes once a day. The exception is holiday meals, when your favorite cake is also allowed.
The list of products banned at all stages includes muffins, baked goods, nuts, dough bowls, butter, goose and duck meat, mayonnaise and any sauce based on it, ketchup.
Detailed menu for each day
During the "attack" period, the diet will be as follows:
- Scrambled eggs for breakfast, poultry soup for lunch, cakes / casserole for afternoon tea, seafood in any form and sour milk drink for dinner.
- Oatmeal, beef chops, oatmeal, meatballs / poultry.
- Boiled eggs, chunks, orange juice pie and pollock casserole with eggs.
- Omelette, fish soup with boiled quail eggs, egg whites and lemon dessert, squid and / or fish salad.
- Grilled poultry, bran pancakes, white fish pie.
- Eggs (in any form) with bacon, lean steak, biscuits (over bran) and yogurt, seafood omelette.
- Omelette with parsley, chicken, cheese and yogurt cakes, minced meat pie and kefir.
During the alternation phase, the base of the menu can be kept the same, but vegetable salads can be added to it every other day. For example, chops, chops or steak. It is also allowed to cook meat, poultry or fish along with vegetables.
The following weekly menu is recommended in the "adjustment" phase:
- Casserole for breakfast, lemon soup with bread (cereal) for lunch, fruit for an afternoon snack, boiled vegetables and chicken for dinner.
- Oatmeal and a slice of cheese, pasta with roasted meat, cottage cheese, cutlets with salad.
- Bacon and cheese Scrambled eggs / scrambled eggs, borscht, biscuits and nuggets, chocolate soufflés with lemon juice, baked seafood.
- Cottage cheese and fermented milk drinks, grilled poultry, kefir with bread croutons, shrimp and boiled eggs.
- Cottage cheese, chicken broth with meatballs and bread, fruit, soup with mushroom cream.
- Kitten rice / meatballs, vegetable pancakes, cheese cakes, fish kitten salad.
- Cottage cheese and a piece of cheese, chicken broth and quail eggs, fruits, roasted vegetables with cheese.
The menu of the third stage can be repeated in the fourth, not forgetting about the "holiday" days and other permissible indulgences.
Exercise with the Ducan diet
Pierre Dukan notes that high quality weight loss and an ideal figure are impossible without regular physical activity. Dietitian advises to combine his special nutritional system with training.
You can start with the minimum - replacing the elevator with climbing stairs, exiting public transport a few stops in front of the house, morning exercises with 3-5 exercises.
Active walking should gradually become a daily exercise for weight loss.
You should start with 20 minutes of walking, gradually increasing the time. It is advisable to walk in the fresh air on light terrains.
If you decide to include strenuous physical exercise in your daily routine. For example, a visit to the gym, then in the first stage of the diet is strictly prohibited. You can only return to training at the alternating food stage. It is better to actively engage in those days when vegetables are added to protein dishes.
Water aerobics has a beneficial effect on the figure. If possible, it is worth visiting the pool 1-2 times a week. It is not at all necessary to practice in the water with a trainer. You can just swim for fun. At the same time, calories will be actively burned and figure reliefs will approach the ideal.
Advantages and disadvantages of this method of weight loss
The diet in question has its pros and cons. They should be carefully studied by any person who decided to lose weight this way.
Benefits:
- Efficiency. If you follow all his rules exactly, then about 1 kilogram of excess weight will disappear in a day.
- Ability to increase muscle tone, make skin elastic and cope with cellulite.
- No need to constantly weigh portions and count calories.
- Ability to eat certain dishes / products in the amount needed for satiety.
Disadvantages:
- Imbalance. With a long-term adherence to such a diet, the lack of certain vitamins and minerals is found in the patient's body.
- Possible side effects. In the first stage, some patients develop dizziness, a feeling of constant fatigue.
- Halitosis. This trouble occurs when proteins are the basis of the human diet for a long period.
- High cost. The diet consists of expensive high quality foods.
How to get out of the diet correctly
To maintain results, you need to get out of the diet correctly. The exit from it begins in the consolidation phase. New foods, previously banned, are added to the weight loss diet gradually and in small portions.
When leaving the diet, it is important to continue to exercise and drink plenty of water. Gradually you are allowed to turn sweets into your diet. But let it be high-quality bitter chocolate, marshmallows with fruit and berries, honey and other useful cakes.
Contraindications and possible harms
There is a complete list of contraindications that are an important reason to choose a different diet for yourself.
So it is forbidden:
- People with metabolic problems. Includes patients with pancreatitis and diabetes mellitus.
- Patients with chronic diseases of the liver, gastrointestinal tract, entire urinary system. It is in 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 be deficient in vitamins and nutrients.
- Persons under the age of 18 years. Especially for girls with an indecisive menstrual cycle. Alternatively, weight loss may face its serious violations or the complete disappearance of menstruation.
- People with cardiovascular disease. Weight loss will be followed by a lack of fatty acids in the diet, which can lead to worsening of the disease.
- For women during or after menopause. An unbalanced diet during this period can cause hormonal disruption.
- People with mental problems and increased emotionality. Lack of carbohydrates in the diet affects brain function.
In order for the Ducan diet to be effective and safe for a person, it is worth consulting a specialist before starting it. Especially if the husband or wife has any health problems.