When the weight is overweight, a person starts looking for a suitable diet to lose weight. The Ducan diet is very popular among men and women because it does not contain strict restrictions. The main principle of the diet is to use only approved foods. The stages of the Ducan diet last from two days to six months, with you having to follow a different menu for a separate phase. The qualified products for each period will be discussed in detail.
What is the Ducan 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, claims that people have the opportunity to eat in normal amounts without becoming obese. To do this, 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 adhere to this rule for the rest of your life: spend one day a week on protein foods only. The rest of the time it is allowed to eat food after the ideal individual weight has been determined. Pierre Dukan believes that the weight of each person should correspond to age, height and many other personal parameters and not the requirements of fashion.
Basic Rules
The principles of the Ducan diet are based on dividing the diet into 4 phases. The first two phases are aimed at ensuring that a person does not gain extra pounds again. Normal weight is reached at the end of the second phase. The third phase is to consolidate the result. The problem with being overweight is maintaining the results. Everyone can easily lose body weight, but after a while they get it back. When the weight returns, the body becomes less sensitive to any diet. The third phase is used to solve the problem. The fourth phase lasts the rest of your life.
Duration
The first phase of the Ducan 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 is enough, and for very obese people it is recommended to persevere for a week on a protein diet.
Second stage takes longer. Some manage to reach the desired weight in 2 weeks, while others need six months.
The third step must be followed on a 10-day basis for every kilogram lost. For example, if it took 5 kg, this phase of the Ducan diet would last 50 days.
Ducan system
According to Pierre Ducan, the consumption of protein products gives people who lose weight amazing results. To prevent weight gain, follow two rules: take a 20-minute walk each day and consume 3 tablespoons of oat bran each day. These are not so strict diet rules to have a beautiful figure and feel good. Let us consider all phases of the Ducan diet in detail.
Stage 1 Attack
The main purpose of the first phase of the Ducan diet is to start the processes of fat burning in the human body. In addition to the permitted food, you can drink coffee, tea, herbal preparations in reasonable quantities. From salad dressings it is allowed to use vegetable oil (olive, sunflower), soy sauce, balsamic vinegar. 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 in the diet.
Approved Products
What can you eat, what are the pros and cons of the Attack phase? Prolonged protein intake can adversely affect kidney health. But 2-7 days with such a diet helps to relieve the body, adjust for weight loss.
Then 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 are better. It is advisable to reduce the consumption of egg yolk during the diet to a minimum.
- Fish, shellfish.Everything is allowed. Better to steam, simmer or boil. Preserved meat and fish are not allowed, nor are fried foods.
- Fermented milk and dairy products.All products are allowed, but fat-free - up to 0, 5%. You can not use dairy products with added sugar and artificial additives.
- Nuts.You can take 1 handful daily, but only instead of vegetable oil.
- Flaxseed.3 teaspoons a day is desirable.
Menu
Estimated description of meals for the day in the first phase:
- breakfast:low-fat cottage cheese, grilled chicken breast (200 g), coffee without milk and sugar;
- Lunch: Crab sticks or oatmeal muffins
- lunch:spicy Mongolian beef, low-fat yogurt;
- afternoon tea:cinnamon pancakes;
- dinner:shrimp with garlic, chicken pieces, green tea.
Step 2 switch
If there was no appointment with the doctor before starting the first phase of the diet, it is useful at this time to take blood samples for cholesterol and sugar. If there are good indications, you can move on to the second phase of the Dukan diet, which is also called cruise. It is designed for instant weight loss. At the rotational stage, there are no restrictions on the amount and frequency of meals. The main point in the second phase of the Ducan diet is the change of protein and protein vegetable days. We must not forget the drinking scheme (about 2 liters of water a day).
Approved Products
Oat bran is still a must in the diet. The protein products used are the same as those allowed in the first phase. Vegetables are added to them:
- all types of cabbage;
- eggplants;
- zucchini;
- leeks and onions;
- cucumber;
- carrots;
- beetroot;
- spinach;
- celery;
- radish, turnip;
- paprika;
- asparagus;
- tomatoes;
- green salads;
- beans (green, green beans);
- pumpkin;
- soy;
- chicory.
Menu
At this time, it is allowed to prepare desserts that can be used as a snack. Any fruit is forbidden as it contains natural sugar.
Sample menu for second phase of the day:
- breakfast:vegetables baked in foil, liver pate, cocoa;
- breakfast:blancmange curd;
- lunch:seafood soup, boiled lean veal (200 g) with ketchup, asparagus beans;
- afternoon snack:oatmeal;
- dinner:boiled mussels or oysters with dill, ginger lemonade.
Step 3 consolidation
The main goal of the phase is to get out of the diet in the most gentle way. Step 3 of the Ducan diet adjusts the losing weight to the new diet as comfortably as 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 earlier stages of the Ducan diet were monotonous, the third phase has a more varied menu. Fastening is already much easier to resist, the most important thing is to eat food within reasonable limits.
Approved Products
What can be added to the diet in the consolidation phase:
- Fruit.It is allowed to use one for each snack. If we are talking about strawberries or raspberries, then a small part, about watermelon or melon - a slice. Dried fruit is strictly forbidden.
- Wholemeal bread.It is preferred to use products with bran or rye flour. A maximum of 2 slices a day is allowed.
- Hard cheeses.The fat content of the product must not exceed 50%. You can eat 40 g / day.
- Meat, game, poultry.Each species may be consumed no more than once a week.
- Starchy foods.Durum pasta, peas, lentils, rice, potatoes and cereals can be gradually introduced into the diet during the consolidation phase.
Menu
If the first and second phases of the Ducan diet were more or less strict, then the third is a place for kitchen creativity. Six days a week (except Thursday) you can eat protein and vegetable dishes and those that are allowed to add. Thursday should only be devoted to protein foods - this is a much needed measure to stabilize the weight.
Description of the sample menu in the third step:
- breakfast:a piece of hard cheese, a piece of wholemeal bread, low-fat yogurt, coffee;
- lunch:cottage cheese or stew;
- lunch:pasta with squid, buckwheat soup with a piece of ham, freshly squeezed juice;
- afternoon snack:apple;
- Dinner:baked potatoes with vegetables, a glass of milk.
Stage 4 Stabilization
All Ducan phases are aimed at weight loss. The stabilization phase already imposes almost no restrictions, but it requires compliance with some rules that Pierre Ducan recommends adhering to throughout your life:
- Never overeat;
- maintain the habit of regular walking or other physical activity
- do not forget to monitor fluid velocity (up to 2 liters of water per day);
- has 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. Fruit is not recommended to eat in large quantities - it is better to limit it to one intake a 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 fat. It is permissible to occasionally drink a glass of red wine. It is advisable to exclude other alcohol completely from the diet because it stimulates appetite.
Approved Products
At the stabilization stage, you can gradually return to your usual diet, but adhere to the new food rules. Food consumption should always be monitored so that the weight does not return.
sweets and carbonated beverages should be avoided. Better to take a closer look at the many vegetarian recipes. It is advisable to make vegetable salads without vegetable oil, season with soy sauce or lemon juice.
Menu
When the step-by-step weight loss is over, it is much easier to prepare the right food as the table of allowed foods has been expanded to the maximum. The main goal of the stabilization phase is to strengthen the new nutrition system, which prevents a person from deviating from the path to the intended goal.
Preview menu for the last phase of the day:
- breakfast:a boiled egg, a piece of ham with wholemeal bread, coffee with cream;
- lunch:crab cakes or chicken stew;
- lunch:sea fish, baked eggplant;
- afternoon snack:a piece of melon or watermelon;
- dinner:seafood julienne, broccoli stew with cheese, tea.