The Ducan diet is very popular all over the world, mainly because of its fast and amazing results. It belongs to the healthy eating systems. It allows you to lose weight and at the same time not suffer from hunger, because you are allowed to use over a hundred different delicious and satisfying products in it.
Features and rules of the Ducan diet
The main goal of the Ducan protein diet is to reduce fat and carbohydrate intake. They are necessarily included in the weight loss diet, but in a minimal amount. Proteins become the basis of the menu. They should be eaten in the amount recommended for weight loss (this is about 1. 5 g per kilogram of body weight). As a result, it is possible to get rid of extra pounds and stabilize the achieved shape 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 staying in the body and increase its defenses.
- These substances prevent the skin from sagging. If the body has no protein, it will be extracted from the muscles.
It is very important to try to eat less salt following the diet discussion. This supplement retains water in the body and increases hunger. But it is also harmful to exclude it completely. Especially for people suffering from low blood pressure.
At all 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, fills the stomach and cleanses the body of all kinds of impurities. This is especially true for a protein diet. When protein is consumed in large quantities, the body constantly accumulates waste substances that must be removed from it. Otherwise, there will be no long-awaited result.
Interestingly, even carbonated beverages can be drunk on such a diet.
The main thing is to choose the "light" options that do not contain sugar. Their taste also helps in weight loss to cope with the intense craving for forbidden sweets.
Drink is allowed at any time and regardless of the meal. The feeling of thirst should be completely satisfied and not dull.
Description of the stages
There are four major stages to a diet. The main goal of the first half is to get rid of extra pounds. And the second is to correct the new ideal weight.
At each stage, you do not need to be limited to specific portions. You do not need to count calories.
Stage 1 - attack
In the Ducan diet, the attack is the initial stage. It is short, but demanding and effective. The usual carbohydrate diet is completely replaced by protein. This leads to active fat burning.
On average, this stage is designed for 7 days. But under certain conditions, it can take from 3 to 12 days. It all depends on how many pounds a person wants to lose.
During the attack, the consumption of protein foods from a special list is allowed. They can be consumed in any quantity and combined with each other. The main thing is to cook fat-free foods. For example, boil or roast.
In the first phase, the weight begins to disappear very quickly. This encourages weight loss to not stop, but to continue following a difficult diet.
Stage 2 - Cruise / Toggle
The second phase turned out to be very long. This is the main reason why those who lose weight often have injuries at this stage. The phase in question usually lasts from two months to six months. A special diet must be followed until the weight becomes ideal.
The main idea of the second phase is to switch menus. These are days of eating foods with all the proteins or their combinations with vegetables. You can change your diet every other day, two, three.
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
At this stage, all the most difficult are over. You can slowly and gradually begin to return to your normal diet. It is important to stabilize the weight achieved.
The duration of this phase should be determined by you. To do this, you need to calculate the weight you managed to lose in the previous stages. For every pound you lose, you need to add 10 days of "fixing" to yourself.
This period can be quite long (especially if you have lost more than 10 kg), but you should not be afraid of it. Now you can treat yourself even with delicious sweets and other culinary delights.
- Five days a week, you should eat according to the usual alternation pattern.
- In the first half of the season, you can add to it daily 100 grams of bread (from whole grains), 200 grams of fruit, 50 grams of cheese.
- One day, eat only protein based on the "attack" principle.
- On the seventh day, he is allowed to eat starchy foods (200 g), a portion of pork, ham, sausages, a favorite delicacy.
- In the second half of the day, the "Feast" with fatty sweet foods and sausages can already be enjoyed twice a week. Days like these should not follow one another.
The "Feast" day does not imply the use of "harmful things" throughout the day. You are only allowed to treat yourself to 1-2 meals. It is also allowed to drink light high quality wine.
Stage 4 - stabilization
At this stage, weight loss will return to their normal food system with some peculiarities. First of all, you need to continue to follow the alcohol consumption regime, continuing to consume a lot of water a day. It is very important to include in your schedule daily physical activity, at least a minimum - exercise in the morning, walking, refusing the elevator.
Be sure to periodically fast on fasting days and eat 3 tablespoons each day. large. oat bran in any form.
To maintain your ideal weight for a long time, it is worth to put the third phase as a basis and make vegetables and protein products the basis of your diet forever. In this case, you can treat yourself to 2 festive breakfasts or lunches a week, as well as 2 servings of starch products in the composition.
It is recommended to leave one more protein day a week. It will become a defense mechanism against repetitive weight gain.
Permitted and prohibited products
Prohibited and permitted foods depend on the phase of the diet.
Thus, in the beginning it is allowed to consume protein products from a special list.
The:
- horsemeat;
- beef;
- bird;
- ham;
- offal;
- fish (even canned and smoked)
- crab sticks;
- eggs;
- low fat drinks and dairy products.
You can use 1-2 pickled cucumbers cooked without sugar (per day), 1 onion, a small amount of tomato paste, vegetable oil (not more than 1 teaspoon), mustard, fresh / granulated garlic, fresh / dried herbs.
Be sure to use 1 - 1. 5 tablespoons. large. bran. You can eat them in any form.
In the "alternation" phase, a variety of vegetables are added to all the foods mentioned above. Only legumes and potatoes should be completely eliminated.
Allowed these days:
- olives / olives (4 pcs. 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, fruit and some favorite foods are added to the menu. The expansion of their list continues in the fourth stage. The portion of bran is increased to 3 tbsp. large.
Among the cheeses, it is worth choosing hard varieties. From fruits, bananas, cherries, grapes, dried fruits can not be consumed.
At any stage of the diet in question, most sweets are strictly forbidden. For example, bars, cakes, pastries, pastries. When combining the effect, you can treat yourself to a cube of dark chocolate or 1-2 fruit candies once a day. The exception is festive meals, when even your favorite cake is allowed.
The list of prohibited products in all stages includes muffins, baked goods, nuts, pastry dishes, butter, goose and duck meat, mayonnaise and any sauces based on it, ketchup.
Detailed menu for each day
During the "attack" period, the diet will be as follows:
- Omelette for breakfast, poultry soup for lunch, cheesecakes / pot for afternoon tea, seafood in any form and drink sour milk for dinner.
- Bran porridge (oatmeal), steaks, oatmeal muffins, poultry meatballs / cutlets.
- Boiled eggs, nuggets, orange juice pie and pollock pot 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 ham, lean steak steaks, biscuits (with bran) and yogurt, seafood omelette.
- Omelette with parsley, chicken, cheese and yogurt, minced meat and kefir.
During the switching phase, the menu base can be kept the same, but vegetable salads can be added to it every other day. For example, steaks, nuggets or steaks. It is also allowed to cook meat, poultry or fish together with vegetables.
The following weekly menu is recommended in the "correction" stage:
- Cottage cheese casserole for breakfast, lemon soup with bread (wholemeal) for lunch, fruit for afternoon snack, vegetables and chicken for dinner
- Oatmeal and a slice of cheese, pasta with grilled meat, cottage cheese, cutlets with salad.
- Ham and cheese omelette / omelette, borscht, biscuit and nuggets, chocolate souffle with lemon juice, grilled seafood.
- Cottage cheese and fermented milk drink, grilled poultry, kefir with bread croutons, shrimp and boiled eggs.
- Cottage cheese, chicken broth with meatballs and bread, fruit, mushroom soup.
- Rice with cutlets / meatballs, vegetable pancakes, cheese, salad with fish cutlets
- Cottage cheese and a piece of cheese, chicken broth and quail eggs, fruits, vegetables cooked with cheese.
The menu of the third stage can be repeated in the fourth, without forgetting the days of the "celebration" and other permitted subsidies.
Exercise with the Ducan diet
Pierre Dukan notes that high quality and ideal weight loss is impossible without regular physical activity. The nutritionist advises to combine his special nutritional system with education.
You can start with the minimum - replacing the elevator with stairs, leaving the public transport a few stops before home, morning exercises with 3-5 exercises.
Active walking should gradually become a daily workout for weight loss.
You should start with a 20 minute walk, gradually increasing the time. It is recommended to walk in the fresh air on terrain.
If you decide to include strenuous physical training in your daily routine. For example, it is strictly forbidden to visit the gym and then in the first stage of the diet. You can return to training only at the alternating food stage. It is better to be actively involved in those days when vegetables are added to protein dishes.
Aqua 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, the calories will be actively burned and the reliefs of the figure will be close to ideal.
The advantages and disadvantages of this method of weight loss
The diet in question has its advantages and disadvantages. They should be carefully considered by any person who has decided to lose weight this way.
Benefits:
- Efficiency. If you strictly follow all its rules, then about 1 kg of excess weight will go away per day.
- The ability to increase muscle tone, make the skin supple and treat cellulite.
- You do not need to constantly weigh portions and count calories.
- The ability to eat certain dishes / products in the amount required for satiety.
Disadvantages:
- Imbalance. With the long-term observance of such a diet, the patient's body finds a lack of certain vitamins and minerals.
- Possible side effects In the first stage, some patients develop dizziness, a feeling of constant fatigue.
- Halitosis. This problem arises when proteins are the basis of the human diet for a long time.
- High cost. The diet consists of high quality, expensive food.
How to get out of the diet properly
To maintain the results, you need to get out of the diet properly. The way out of this starts at the consolidation stage. New, previously banned foods are added to his diet to lose weight gradually and in small portions.
When stopping your diet, it is important to continue exercising and drinking plenty of water. Gradually you are allowed to return desserts to your diet. But let it be high-quality bitter chocolate, fruit and berry marshmallows, honey and other useful sweets.
Contraindications and possible damage
There is a whole list of contraindications that are an important reason to choose a different diet for yourself.
It is therefore forbidden:
- People with metabolic problems. Including patients with pancreatitis and diabetes.
- Patients with chronic diseases of the liver, gastrointestinal tract, entire urinary tract. In these organs and systems, high doses of protein in the body will place a heavy burden.
- Expectant mothers and women during lactation. With such a diet, the most pregnant girl and her baby will not have vitamins and nutrients.
- People under 18 years. Especially for girls with an unregulated menstrual cycle. Otherwise, weight loss can lead to serious violations or the complete disappearance of menstruation.
- People with heart and blood vessel diseases. Weight loss will be followed by fatigue and constant tiredness, which can lead to serious illness.
- For women during or after menopause. An unbalanced diet during this period can cause hormonal disorders.
- 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. Especially if the man or woman has health problems.