When the weight is overweight, the person begins to seek a suitable diet to lose weight. The Ducan diet is very popular with men and women as it does not contain strict restrictions. The basic principle of the diet is to use only approved foods. The stages of Ducan's diet last from two days to six months, during which you must adhere to a different menu for a separate phase. The products eligible for each period will be discussed in detail.
What is Ducan's diet
The principle of the Dukan nutrition system is very cheerful: you can eat without restrictions and lose weight. However, not all are allowed, but certain foods. The famous French doctor Pierre Dukan, who developed this nutritional system, says that people have the opportunity to eat in normal amounts without gaining weight. To do this, you need to teach the body to use not only carbohydrates and fats as fuel, but also proteins.
The main requirement for stabilizing weight according to Ducan is to follow this rule for the rest of your life: spend one day a week exclusively with protein foods. The rest of the time, it is allowed to eat any food after establishing the ideal individual weight. Pierre Ducan believes that the weight of each person must correspond to age, height and many other personal parameters, and not to the requirements of fashion.
Basic rules
The principles of the Ducan Diet are based on the division of the diet into 4 phases. The first two stages are aimed at ensuring that the person does not gain extra pounds again. Normal weight is reached at the end of the second phase. The third step is to consolidate the result. The problem with being overweight is maintaining the results. Anyone can lose weight easily, but after a while, they gain it again. When the weight returns, the body becomes less sensitive to any diet. The third phase is used to solve the problem. The fourth stage lasts the rest of your life.
Duration
The first stage of Ducan's diet is the shortest - 2 to 7 days. The duration depends on the initial weight of the body losing weight. For those who want to lose a little weight, two days are sufficient, and for very fat people it is recommended to endure a week on a protein diet.
The second stage takes longer. Someone can achieve the desired weight in 2 weeks, while others need six months.
The third step must be followed on the basis of 10 days for each kilogram lost. For example, if you took 5 kg, this phase of Ducan's diet will last for 50 days.
Ducan System
According to Pierre Ducan's observation, the consumption of protein products gives people who are losing weight surprising results. To prevent weight gain, you must follow two rules: take twenty-minute walks every day and consume 3 tablespoons of oat bran every day. These are not so strict dietary rules to look good and feel good. Let's consider all stages of Ducan's diet in detail.
Stage 1 Attack
The main objective of the first stage of the Ducan diet is to start the fat burning processes in the human body. In addition to the permitted foods, you can drink coffee, tea, and herbal preparations in reasonable quantities. From salad dressings, vegetable oil (olive oil, sunflower), soy sauce, balsamic vinegar can be used. The use of spices, tomato paste and sweetener is acceptable. If you like cottage cheese and meat dishes, seafood, fish and eggs, the Attack phase will be the most delicious period of the diet.
Approved products
What can you eat, what are the pros and cons of the Attack phase? Prolonged protein intake can negatively affect kidney health. But 2-7 days of such a diet will help to unload the body, fit for weight loss.
Therefore, allowed products from the Attack phase:
- Meat.Low-fat varieties are welcome: rabbit, turkey, chicken, horse meat, beef. Sometimes it is allowed to eat offal: kidneys, liver, tongue.
- Egg white.Chicken is allowed, but quail is better. It is advisable to minimize the consumption of yolk during the diet.
- Fish, seafood.Everything is allowed. Better to steam, boil or boil. Canned meat and fish are not allowed, nor are fried foods.
- Fermented milk and dairy products.All products are allowed, but without fat - up to 0. 5%. You cannot use dairy products with added sugar and artificial additives.
- Nuts.You can take 1 handful a day, but only instead of vegetable oil.
- Flax seeds.3 teaspoons a day is desirable.
Menu
Approximate description of the day's meals during the first phase:
- breakfast:skimmed cottage cheese, grilled chicken breast (200 g), coffee without milk and sugar;
- lunch: crab sticks or oat bran muffins
- lunch:spicy Mongolian meat, low-fat yogurt;
- afternoon tea:cinnamon pancakes;
- dinner:shrimp with garlic, pieces of chicken, green tea.
Stage 2 Alternation
If there was no meeting with the doctor before starting the first stage of the diet, it is useful at this stage to have blood tests for cholesterol and sugar. If there are good indications, you can proceed to the second phase of the Dukan diet, also called Cruzeiro. It is designed to achieve immediate weight loss. In the Rotation stage, there are no restrictions on the quantity and frequency of meals. The main point of the second phase of the Ducan diet is the change in protein and protein-vegetable days. We must not forget the drinking regime (about 2 liters of water per day).
Approved products
Oat bran remains a must in the diet. The protein products used are the same allowed in the first phase. Vegetables are added to them:
- all types of cabbage;
- eggplants;
- zucchini;
- leeks and onions;
- carrots;
- beet;
- spinach;
- celery;
- radish, turnip;
- peppers;
- asparagus;
- tomatoes;
- salads with leaves;
- beans (green beans, green beans); pumpkin
- ;
- soy;
- chicory.
Menu
At this stage, it is allowed to prepare desserts that can be used as a snack. Any fruit is prohibited because it contains natural sugar.
Sample menu for the second phase of the day:
- breakfast:vegetables baked in foil, liver pate, cocoa;
- lunch:white curd;
- lunch:seafood soup, lean cooked veal (200 g) with ketchup, asparagus grains;
- afternoon snack:oatmeal cookies;
- dinner:mussels or oysters cooked with dill and ginger lemonade.
Stage 3 Consolidation
The main objective of the phase is to leave the diet in the mildest way. Stage 3 of the Dukan diet adapts weight loss to the new diet in the most comfortable way possible. In humans, metabolic processes are stabilized, the work of the digestive tract is normalized, the parameters of the figure return to normal. If the previous stages of Ducan's diet were monotonous, the third phase has a more varied menu. The squeeze is already much easier to bear, the main thing is to eat within reasonable limits.
Approved products
What can be added to the diet in the consolidation phase:
- Fruits.You are allowed to use one for each snack. If we are talking about strawberries or raspberries, then a small portion, if it is watermelon or melon - a slice. Dried fruits are strictly prohibited.
- Wholemeal bread.It is preferable to use products with bran or rye flour. No more than 2 slices are allowed per day.
- Hard cheeses.The fat content of the product must not exceed 50%. You can eat 40 g / day.
- Meat, game, poultry.Each species can be consumed a maximum of once a week.
- Foods that contain starch.Hard pasta, peas, lentils, rice, potatoes and cereals can be gradually introduced into the diet during the consolidation phase.
Menu
If the first and second stages of the Ducana diet were more or less rigid, the third is a place for creativity in the kitchen. Six days a week (except Thursday) you can eat protein and vegetable dishes and those that can be added. Thursday should be devoted only to protein foods - this is a much needed measure to stabilize weight.
Description of the example menu for the third stage:
- breakfast:a slice of hard cheese, a slice of whole grain bread, fat-free yogurt, coffee;
- lunch:cottage cheese or casserole;
- lunch:pasta with squid, buckwheat soup with a slice of ham, freshly squeezed juice;
- afternoon snack:apple;
- dinner:roasted potatoes with vegetables, a glass of milk.
Stage 4 Stabilization
All Ducan stages are aimed at weight loss. The Stabilization phase no longer imposes restrictions, but it presupposes the observance of some rules that Pierre Ducan advises to follow throughout his life:
- never overeat;
- maintain the habit of walking regularly or doing other physical activity;
- don't forget to monitor the fluid rate (up to 2 liters of water per day);
- take a protein day once a week.
In addition, there are foods that are banned, including sugar and fructose. It is advisable to avoid moldy cheeses and goat's milk products. It is not advisable to eat fruit in large quantities - it is best to limit it to one intake per day. Meat should be eaten only in low-fat varieties and in limited quantities. The menu should be dominated by foods rich in protein and fiber, not fats. It is permitted to occasionally drink a glass of red wine. It is desirable to totally exclude another alcohol from the diet, because it causes appetite.
Approved products
In the Stabilization stage, you can gradually return to your normal diet, but follow the new dietary rules. Food consumption should always be monitored so that the weight does not return.
Sweets and soft drinks should be avoided. Better to take a look at the many vegetarian recipes. It is advisable to cook vegetable salads without vegetable oil, seasoning with soy sauce or lemon juice.
Menu
When the weight loss walkthrough comes to an end, it is much easier to prepare the right food, as the list of allowed foods has been expanded to the maximum. The main objective of the Stabilization stage is to strengthen the new nutritional system, which will prevent the person from straying further from the path towards the intended objective.
Example menu for the last phase of the day:
- breakfast:a boiled egg, a slice of ham with brown bread, coffee with cream;
- lunch:crab sticks or chicken casserole;
- lunch:marine fish ear, roasted eggplant;
- afternoon snack:a piece of melon or watermelon;
- dinner:seafood julienne, broccoli casserole with cheese, tea.