Ducan diet is very popular all over the world, mainly because of its fast and amazing results. It is about the healthy eating systems. It allows you to lose weight and at the same time not to go hungry, because it is allowed to use more than one hundred different tasty and satisfying products on it.
Features and rules of the Ducan diet
The main goal of the Ducan protein diet is to reduce fat and carbohydrate intake. They need to be included in the diet to lose weight, but on a minimal amount. Proteins form the basis of the menu. They must 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 pounds and stabilize the figure achieved on the scales.
The choice of proteins as a basis for the diet fell for a reason.
There are various 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 fluids from staying in the body, and increase their defenses.
- These substances prevent sagging skin. If there are no proteins in the body, they are removed from the muscles.
It is very important to try to eat less salt while following the diet discussed. This additive retains water in the body and increases hunger. But it is also harmful to exclude it altogether. Especially for people suffering from low blood pressure.
During each phase of the diet, be sure to drink plenty of fluids. Here are at least 2 liters of different liquids per day. Water also eliminates the feeling of hunger, fills 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 waste substances that must be removed. Otherwise, no effect will be expected for a long time.
Interestingly enough, it is even possible to drink carbonated beverages on such a diet.
The main thing is to choose the "light" options that do not contain sugar. Their taste also helps to lose weight to combat a craving for forbidden sweets.
Drinking is allowed at any time and regardless of the meal. The feeling of thirst must be completely satisfied, and not go on.
Description of the steps
There are four main stages in the diet. The main goal of the first half is to get rid of extra pounds. And the second is to set the new ideal weight.
At each stage, you do not have to limit yourself to certain parts. You don’t have to count calories either.
Step 1 - attack
On the Ducan diet, aggression is the first step. It is short, but challenging and effective. Protein completely replaces normal carbohydrate food. This results in active fat burning.
On average, this phase is designed for 7 days. But under some conditions, it can last between 3 and 12 days. It all depends on how many kilos of hate one wants to lose.
On the attack, he is allowed to eat protein foods from a special list. They can be eaten in any size 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 disappear very quickly. This encourages losing weight without stopping, but continuing to adhere to a difficult nutrition system.
Step 2 - cruising / exchanging
The second stage was very long. This is the main reason why people who are losing weight at this point have breakdowns. The phase in question usually lasts from a few months to six months. A special nutrition system must be adhered to until the weight is appropriate.
The main idea of the second step is menu exchange. These are days of eating all-protein foods or combining them with vegetables. You can change the diet every other day, two, three.
Protein menus should contain "attack" products, and raw, cooked, baked mixed vegetables should be added. The latter should be about 60% of the diet.
Step 3 - consolidation / consolidation
At this stage, the hardest thing of all is over. You may begin to slowly and gradually return to your normal diet. It is important to consolidate the weight achieved.
You have to decide for yourself the length of this step. To do this, you need to calculate the weight you managed to lose in the previous steps. For every kilogram dropped, you need to add 10 "fixed" days to yourself.
This period can be quite long (especially if you lost more than 10 kg), but you should have no fear. Now you can even pamper yourself with delicious desserts and other culinary delights.
- Five days a week, you need to eat according to the normal exchange pattern.
- In the first half of the period, you can add 100 g of bread (from whole grains), 200 g of fruit, 50 g of cheese daily.
- One day, eat proteins exclusively on the principle of "attack".
- On the seventh day, he is allowed to eat starchy foods (200 g), some pork, ham, sausage, one favorite beet.
- In the second half of the day, "Feast" can already be enjoyed with fatty sweet foods and sausages twice a week. Days like this should not last.
The "Future Feast" day does not imply that "harmful things" are used during the day. You are only allowed to pump yourself in 1 - 2 meals. He is also allowed to drink poor quality wine.
Step 4 - Stabilization
At this stage, losing weight will return to their normal nutritional system with some characteristics. First of all, you need to follow the drinking regime, continuing to eat plenty of water a day. It is very important to include daily physical activity in your schedule, at the very least - morning exercise, walking, refusing to lift.
Be sure to set fasting days periodically and eat 3 tbsp every day. l. oat bran in any form.
To maintain your ideal weight for a long time, it’s worth taking the third step as a foundation and making vegetables and protein products the foundation of your nutrition system forever. In this case, you can pamper with 2 breakfasts or a festive lunch a week, as well as 2 servings of products with starch in the composition.
It is advisable to leave one protein day per week. It will be a protective mechanism against repeated weight lifting.
Approved and Prohibited Products
The forbidden and approved foods depend on the stage of the diet.
So, first of all he is allowed to eat protein products from a special list.
Six:
- horse meat;
- beef;
- bird;
- Ham;
- miodamas;
- fish (even canned and smoked);
- crab sticks;
- eggs;
- beverages and dairy products / low fat fermented milk.
You can cook 1 - 2 pickled cucumbers without sugar (per day), 1 onion, a small amount of tomato paste, vegetable oil (no more than 1 teaspoon), mustard, fresh / granulated garlic, fresh / dried herbsto use.
Be sure to use 1 - 1. 5 tbsp. l. bran. You can eat them in any form.
In the "alternation" phase, various vegetables are added to all the foods listed above. Only legumes and potatoes need 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 mentioned above, at the third stage, cheese, bread, fruit, and some favorite foods are added to the menu. Its list continues to expand at the fourth stage. The portion of the bran is increased to 3 tbsp. l.
Among the cheeses, it is worth choosing hard varieties. Fruits, bananas, cherries, grapes, dried fruits can not be eaten.
At any stage of the diet in question, most sweets are strictly prohibited. For example, bars, cakes, pastries, sweets. While consolidating the fruit, you can block a dark chocolate cube or 1-2 fruit candies once a day. The exception is festive day meals, when even your favorite cake is allowed.
The list of prohibited products at each stage includes muffins, baked goods, nuts, dough dishes, butter, goose and duck meat, mayonnaise and any sauces based on it, kettle.
Detailed menu for each day
During the "attack" period, the diet will be as follows:
- Scrambled eggs for breakfast, poultry soup for lunch, cheesecakes / casseroles for afternoon tea, seafood in any form and sour milk drink for dinner.
- Bran porridge (oatmeal), beef chops, oatmeal muffins, meatballs / poultry cutlets.
- Boiled eggs, nuggets, orange juice pie and pollock casserole with eggs.
- Omelet, 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 ham, steaks from lean meat fillets, biscuits (on bran) and yogurt, omelet with seafood.
- Omelet with parsley, chicken, cheesecakes and yogurt, minced meat pie and kefir.
During the exchange phase, the base of the menu can be kept the same, but vegetable salads can be added every other day. For example, chops, nuggets or steaks. Baking meat, poultry or fish with vegetables is also allowed.
The following weekly menu is recommended at the "set" stage:
- Cottage cheese casserole for breakfast, lemon soup with bread (whole grains) for lunch, fruit for afternoon snacks, stewed vegetables and chicken for dinner.
- Oatmeal and cheese slice, pasta with baked meat, cottage cheese, cutlets with salad.
- Scrambled ham and cheese / scrambled eggs, borscht, biscuit and nuggets, chocolate soufflé with lemon juice, baked seafood.
- Cottage cheese and fermented milk drink, poultry, kefir with bread croutons, shrimp and boiled eggs.
- Cottage cheese, chicken broth with meat and bread balls, fruit, mushroom cream soup.
- Rice with cutlets / meatballs, vegetable pancakes, cheesecakes, salad with fish cutlets.
- Cottage cheese and a piece of cheese, chicken broth and quail eggs, fruit, vegetables baked with cheese.
The menu of the third stage can be repeated on the fourth, not forgetting about the days of the "feast" and other approved loyalties.
Exercise with the Ducan diet
Pierre Dukan notes that high quality weight loss and an ideal figure are impossible without regular physical activity. The nutritionist recommends combining his special nutrition system with training.
You can start with the minimum - replace the elevator with climbing stairs, stop a public event a few stops before the house, morning exercises with 3 - 5 exercises.
Active walking should be a gradual daily exercise to lose weight.
You have to start with a 20 minute walk, gradually increasing the time. It is advisable to walk in the fresh air in a relaxed terrain.
If you decide to include hard physical training in your daily routine. For example, a visit to the gym, then at the first stage of the diet, is strictly prohibited. You can only return to training at the stage of alternative foods. It is best to take an active part 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 necessary at all to practice in the water with a trainer. You can swim just for fun. At the same time, calories are actively burned, and the relief of the figure will go towards the ideal.
Advantages and disadvantages of this weight loss method
There are pros and cons to the diet in question. Everyone who has decided to lose weight in this way should study them carefully.
Benefits:
- Efficiency. If you follow its rules strictly, then about 1 kilogram of excess weight will be lost per day.
- The ability to increase muscle tone, make the skin elastic, and treat cellulite.
- It is not necessary to constantly weigh portions and count calories.
- The ability to eat certain dishes / products to the extent necessary for satiety.
Disadvantages:
- Inequality. With long-term adherence to such a diet, a lack of certain vitamins and minerals is found in the patient's body.
- Possible side effects. At the first stage, some patients develop dizziness, a feeling of constant fatigue.
- Halitosis. This trouble occurs when proteins form the basis of a person's diet for a long time.
- High cost. The diet consists of high quality expensive food.
How to quit the diet properly
To maintain the results, you need to leave the diet properly. The exit from it begins at the stage of consolidation. New foods, which were previously banned, are added to the diet to lose weight gradually and in small portions.
When quitting the diet, it is important to continue exercising and drinking plenty of water. Gradually desserts are allowed to return to your diet. But include bitter chocolate, fruit and berry marshmallows, honey and other useful sweets.
Contraindications and possible harm
There is a complete list of violations that are an important reason to choose a different diet for yourself.
Therefore, it is prohibited:
- People with metabolic problems. Including patients with pancreatitis and diabetes mellitus.
- Patients with chronic diseases of the liver, gastrointestinal tract, entire urinary system. It is on these organs and systems that high doses of protein in the body will place a serious burden.
- Expectant mothers and wives during lactation. With such a diet, the most pregnant girl and her baby will have vitamins and nutrients.
- People under the age of 18. Especially for girls with an unstable menstrual cycle. Otherwise, losing weight may lead to serious violations or the complete cessation of menstruation.
- People with diseases of the heart and blood vessels. Fatty acids are not included in the diet for weight loss, which can make illnesses worse.
- For women during menopause or on the eve of / after. An unbalanced diet during this period can cause hormonal disturbances.
- People with increased mental and emotional problems. 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 you start it. Especially if the man or woman has any health problems.