The Ducan diet is very popular all over the world, first of all for its fast and amazing results. Applies to healthy eating systems. It allows you to lose weight and suffer from hunger at the same time, because it is allowed to use more than a hundred different tasty and satisfying products.
Features and rules of the Ducan diet
The main goal of the Ducan protein diet is to reduce fat and carbohydrate intake. They are definitely included in the diet to lose weight, but in minimal amounts. Proteins form the basis of the menu. For weight loss you need to eat the recommended amount (this is 1. 5 g per kilogram). As a result, it is possible to get rid of extra pounds and stabilize the figure on the scales.
For some reason, the choice fell on proteins as the basis of the diet.
There are several reasons for this:
- In order to digest such substances, the body must expend the maximum amount of energy and therefore burn calories.
- Pure proteins reduce hunger, prevent excess fluid from remaining in the body and increase protection.
- These substances prevent sagging of the skin. If there is no protein in the body, it will be removed from the muscles.
It is very important to try to eat less salt while following the diet in question. This additive retains water in the body and increases hunger. But it is also harmful to rule it out completely. Especially for people suffering from low blood pressure.
Make sure you drink plenty of fluids at all stages of your diet. This is at least 2 liters of different fluids per day. Water also makes you feel hungry, fills the stomach and cleanses the body of all kinds of impurities. This is especially true in a protein diet. When a large amount of protein is consumed, the body constantly accumulates waste products that need to be removed from it. Otherwise, there will be no long-awaited effect.
Interestingly, carbonated drinks can be consumed in such a diet.
The key is to choose "light" sugar-free options. A pound of losing their taste also helps to 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 mixed and not boring.
Description of stages
There are four main stages in the diet. The main goal of the first half is to get rid of extra pounds. The second is to create a new ideal weight.
You do not have to limit yourself to certain parts at each stage. There is no need to count calories.
Stage 1 - attack
The attack is the first stage in the Ducan diet. It is short, but difficult and effective. Ordinary carbohydrate foods are completely replaced by protein. This causes active fat burning.
On average, this stage is designed for 7 days. However, in some conditions it can last between 3 and 12 days. It all depends on how much a person hates and wants to lose weight.
The attacker is allowed to eat protein foods from a special list. It can be eaten in any amount and combined with each other. The main thing is to cook foods without fat. For example, boil or grill.
In the first stage, the weight begins to go away very quickly. This encourages those who lose weight not to stop, but to continue to adhere to a difficult nutrition system.
Stage 2 - ship / queue
The second stage was very long. This is the main reason why people who lose weight often have accidents at this stage. The stage in question usually lasts from a few months to six months. A special feeding system must be followed until the weight is idealized.
The main idea of the second stage is to change the menu. These are the days of eating all protein foods or combinations with vegetables. You can change your diet every day, two, three days.
Protein menus should consist of "attack" products and mixed raw, boiled, cooked vegetables should be added. The latter should make up about 60% of the diet.
Stage 3 - consolidation / consolidation
The most difficult thing is over at this stage. You can slowly and gradually begin to return to your normal diet. It is important to combine the weight gained.
The duration of this phase should be determined by you. To do this, you need to calculate the weight you lost in the previous stages. For every pound you lose, you need to add 10 "fixation" days.
This period can be quite long (especially if you lose more than 10 kg), but you should not be afraid of it. Now you can pamper yourself even with delicious sweets and other culinary delights.
- You should eat five meals a week, in regular shifts.
- In the first half of the period you can add to it daily 100 g of bread (whole grains), 200 g of fruit, 50 g of cheese.
- Consume only one protein a day on an "attack" basis.
- On the seventh day, starchy foods (200 grams), a piece of pork, ham, sausage, a favorite delicacy are allowed to eat.
- In the second half of the day, "Holiday" with fatty sweets and sausages can already be tasted twice a week. Days like this should not follow each other.
A "holiday" does not involve the use of "harmful things" during the day. You are only allowed to pamper yourself with 1-2 meals. It is also allowed to drink high quality weak wine.
Stage 4 - stabilization
Weight loss will be followed by fatigue and constant tiredness. First of all, you need to continue to drink a lot of water per day and follow a drinking regimen. It is very important to include daily physical activity in your schedule - at least - exercise in the morning, walk, give up the elevator.
Make sure you organize fasting days regularly and eat 3 tablespoons every day. l. oat bran in any form.
To maintain your ideal weight for a long time, it is worth taking the third step and making vegetables and protein products the basis of your nutrition system forever. In this case, you can pamper yourself with 2 holiday breakfast or lunch per week, as well as 2 starchy products.
It is still advisable to leave one protein day a week. There will be a defense mechanism against repetitive weight gain.
Permitted and prohibited products
Prohibited and permitted foods depend on the stage of the diet.
Thus, it is permissible to eat protein products from a special list in the first place.
O:
- horse meat;
- beef;
- bird;
- ham;
- sakatat;
- fish (even canned and smoked);
- cancer rods;
- eggs;
- low-fat milk / fermented milk drinks and products.
You can use 1 - 2 unsalted pickles (per day), 1 onion, a small amount of tomato paste, vegetable oil (no more than 1 teaspoon), mustard, fresh / clove garlic, fresh / dried herbs.
Be sure to use 1 - 1, 5 tbsp. l. bran. You can eat them in any form.
In the "alternation" stage, various vegetables are added to all the foods listed above. Only legumes and potatoes should be completely eliminated.
These days are allowed:
- olives / olives (4 pieces 2 times a week);
- flax and chia seeds (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 the lists continues in the fourth stage. The portion of bran is increased to 3 tablespoons. l.
It is worth choosing hard types among cheeses. Bananas, cherries, grapes and dried fruits cannot be eaten.
At any stage of the diet in question, most sweets are strictly forbidden. For example, bars, cakes, pastries, sweets. When consolidating the result, you can pamper yourself with a cube of dark chocolate or 1-2 fruit confetti once a day. The exception is your favorite cake, which is also allowed on holiday meals.
The list of prohibited products at all stages includes breads, baked goods, nuts, pastries, butter, goose and duck meat, mayonnaise and any sauce based on it, ketchup.
Detailed menu for each day
During the "attack" diet will be as follows:
- Scrambled eggs for breakfast, bird soup for lunch, cheesecake / casserole for afternoon tea, seafood in any form and sour milk drink for dinner.
- Dandruff (oatmeal), beef chops, oatmeal cakes, meatballs / poultry cutlets.
- Pollock casserole with boiled eggs, ingots, orange juice cake and eggs.
- Omelet, fish soup with boiled quail eggs, egg white and lemon dessert, squid and / or fish salad.
- Grilled poultry, wholemeal pancakes, white fish paste.
- Eggs with ham (in any form), steak from lean meat fillets, biscuits (on bran) and omelet with yogurt, seafood.
- Omelet with parsley, chicken, cheese cakes and yogurt, minced pie and kefir.
Alternatively, the menu base can be kept the same, but vegetable salads can be added every day. For example, chops, stumps or steaks. Along with vegetables, meat, poultry or fish are also allowed.
The following weekly menu is recommended during the "fixation" phase:
- Cottage cheese casserole for breakfast, lemon soup (whole grain) for lunch, fruit for afternoon snack, baked vegetables and chicken for dinner.
- Cutlets with oatmeal and a slice of cheese, cooked meat pasta, cottage cheese, salad.
- Ham and cheese omelet / omelet, borscht, biscuits and nuggets, chocolate souffle with lemon juice, baked seafood.
- Cottage cheese and fermented milk drink, grilled poultry, kefir with bread crumbs, shrimp and boiled eggs.
- Chicken broth with curd, meatballs and bread, fruit, mushroom cream soup.
- Rice with cutlets / meatballs, vegetable pancakes, cheese cakes, salad with fish cutlets.
- Curd and a piece of cheese, chicken broth and quail eggs, fruits, vegetables cooked with cheese.
The menu of the third stage can be repeated on the fourth day, not forgetting the "holidays" and other allowed entertainment.
Exercise with the Ducan diet
Pierre Dukan notes that high-quality weight loss and an ideal figure is not possible without normal physical activity. Dietitians recommend combining a special nutrition system with training.
You can start with the minimum - take the elevator up the stairs, get out of public transport a few stops from home, morning workouts with 3-5 workouts.
Active walking should become a daily exercise to lose weight gradually.
You should start with a 20-minute walk, gradually increasing the time. It is recommended to walk in the fresh air in the relief area.
If you decide to include heavy physical training in your daily life. 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 alternative food stage. It is better to be active on the days when vegetables are added to protein dishes.
Aqua aerobics has a beneficial effect on the figure. If possible, it is worth walking to the pool 1-2 times a week. There is no need to train in the water with a trainer. You can swim just for fun. At the same time, calories will be actively burned and the relief of the figure will be closer to ideal.
Advantages and disadvantages of this weight loss method
There are pros and cons to the diet under discussion. It should be carefully studied by everyone who decides to lose weight in this way.
Benefits:
- Efficiency. If you strictly follow all the rules, you will lose about 1 kilogram of excess weight per day.
- Ability to increase muscle tone, make skin elastic and cope with cellulite.
- There is no need to constantly take portions and count calories.
- Ability to eat certain foods / products in the amount needed for satiety.
Disadvantages:
- Imbalance. By adhering to such a diet for a long time, the patient's body is found to be deficient in certain vitamins and minerals.
- Possible side effects. In the first stage, some patients experience dizziness and constant fatigue.
- Halitosis. This problem occurs when proteins form the basis of human nutrition for a long time.
- High price. The diet consists of high quality, expensive foods.
How to get out of the diet properly
You need to get out of the diet properly to maintain the results. Its release begins in the consolidation phase. New, previously forbidden foods are gradually and in small portions added to the weight loss diet.
It is important to continue to exercise and drink plenty of water while leaving the diet. Gradually you are allowed to return sweets to your diet. But be it high-quality bitter chocolate, fruit and berry marshmallows, honey and other useful sweets.
Contraindications and possible harm
There is a whole list of contraindications, which is an important reason to choose a different diet for yourself.
Thus, it is forbidden:
- People with metabolic problems. Including patients with pancreatitis and diabetes.
- Patients with chronic diseases of the liver, gastrointestinal tract, the entire urinary system. High doses of protein in the body will place a serious burden on these organs and systems.
- Expectant mothers and women during lactation. With such a diet, most pregnant girls and their babies will be deficient in vitamins and nutrients.
- Persons under 18 years of age. Especially for girls whose menstrual cycle is unstable. Otherwise, weight loss can lead to serious disorders or complete disappearance of menstruation.
- People with cardiovascular disease. Weight loss will be followed by fatigue and constant tiredness.
- For women during or after menopause. An unbalanced diet during this period can lead to hormonal disorders.
- People with mental problems and increased emotionality. Lack of carbohydrates in the diet affects the work of the brain.
It is worth consulting a specialist before starting the Ducan diet to make it effective and safe for a person. Especially if the man or woman has any health problems.