When the weight is overweight, a person begins to seek a suitable diet to lose weight. The Ducan diet is very popular with both 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, during which you must adhere to a different menu for a separate phase. The eligible 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. Famous French physician Pierre Dukan, who developed this nutritional system, claims that people have the ability to eat in normal amounts without gaining weight. To do this, you need to train the body to use not only carbohydrates and fats for fuel, but also protein.
The main requirement for stabilizing weight according to Dukan is to stick to this rule for the rest of your life: spend one day a week with exclusively protein foods. The rest of the time, it is permissible to eat any food once the ideal individual weight has been established. Pierre Ducan believes that the weight of each person should correspond to age, height and many other personal parameters, and not to the demands of fashion.
Ground rules
The principles of the Ducan diet are based on the division of the diet into 4 phases. The first two steps aim to ensure that the person does not gain any more extra pounds. 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 keeping the results. Anyone can easily lose weight, but after a while they regain it. When the weight returns, the body becomes less responsive 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 the Ducan diet is the shortest - 2-7 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 fat people, it is recommended to last a week on a protein diet.
The second step takes longer. Someone manages to reach the desired weight in 2 weeks, while others need six months.
The third step should be followed on the basis of 10 days for each kilogram lost. For example, if it took 5 kg, this phase of the Ducan diet will last 50 days.
Ducan system
According to Pierre Ducan's observation, the consumption of protein products gives weight loss people astounding results. To avoid weight gain, you need to follow two rules: take a twenty-minute walk every day and consume 3 tablespoons of oat bran every day. These are not such strict dietary rules to have a beautiful figure and feel good. Let us consider in detail all the stages of the Ducan diet.
Level 1 attack
The main objective of the first step of the Ducan diet is to start the fat burning processes in the human body. In addition to the permitted food, you can drink coffee, tea, herbal preparations in reasonable amounts. From the dressings it is allowed to use vegetable oil (olive, sunflower), soy sauce, balsamic vinegar. The use of spices, tomato paste and sweetener is acceptable. If you like cottage cheese and meat dishes, seafood, fish and eggs, then 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 adversely affect kidney health. But 2-7 days of such a diet will help unload the body, adjust to weight loss.
So, authorized products from the attack phase:
- Meat.Low fat varieties are welcome: rabbit, turkey, chicken, horse meat, beef. Sometimes it is allowed to eat organ meats: kidneys, liver, tongue.
- Egg white.Chicken is ok, but quail is better. It is advisable to minimize the consumption of yolk during the diet.
- Fish, seafood.Everything is allowed. Better to steam, simmer or boil. Canned meat and fish are not allowed, nor fried foods.
- Fermented milk and dairy products.All products are allowed, but no fat - up to 0, 5%. You cannot use dairy products with added sugar and artificial additives.
- Nuts.You can take 1 handful per day, but only instead of vegetable oil.
- Linseed.3 teaspoons per day is desirable.
Menu
Approximate description of the meals of the day during the first phase:
- breakfast:low-fat cottage cheese, grilled chicken breast (200 g), coffee without milk and sugar;
- breakfast: crab sticks or oat bran muffins
- lunch:spicy Mongolian beef, low fat yogurt;
- afternoon tea:cinnamon pancakes;
- dinner:garlic shrimp, pieces of chicken, green tea.
Alternation of level 2
If there has not been an appointment with the doctor before starting the first stage of the diet, it is useful at this stage to do blood tests for cholesterol and sugar. If there are good indications, you can move on to the second phase of the Dukan diet, also known as cruising. It is designed to achieve immediate weight loss. At the rotation stage, there is no restriction on the amount and frequency of meals. The main point of the second phase of the Ducan diet is the change of protein and protein-vegetable days. Do not forget about the consumption regime (about 2 liters of water per day).
Approved products
Oat bran remains a staple in the diet. The protein products used are the same as those authorized in the first phase. Vegetables are added to it:
- all types of cabbage;
- eggplants;
- zucchini;
- leeks and onions;
- cucumbers;
- carrots; beets
- ;
- spinach;
- celery;
- radish, turnip;
- peppers; asparagus
- ; tomatoes
- ;
- leafy salads; beans
- (green beans, green beans);
- pumpkin;
- soybeans;
- chicory.
Menu
At this point 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 cooked in foil, liver pâté, cocoa;
- lunch:white curd-manger;
- lunch:seafood soup, boiled lean veal (200 g) with ketchup, asparagus beans;
- afternoon snack:oatmeal cookies;
- dinner:boiled mussels or oysters with dill, ginger lemonade.
Consolidation of step 3
The main objective of the phase is to get out of the diet in the smoothest way. Step 3 of the Ducan diet best adapts weight loss to the new diet. In humans, metabolic processes are stabilized, the work of the digestive tract normalizes, the parameters of the figure return to normal. If the previous stages of the Ducan diet were monotonous, then the third stage has a more varied menu. Fixation is already much easier to bear, the main thing is to eat within reason.
Approved products
What can be added to the diet during the consolidation phase:
- Fruit.It is 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.
- Whole grain bread.It is better to use products with bran or rye flour. No more than 2 slices per day are allowed.
- Hard cheeses.The fat content of the product should not exceed 50%. You can eat 40 g / day.
- Meat, game, poultry.Each species cannot be consumed more than once per week.
- Foods containing starch.Pasta, peas, lentils, rice, potatoes and hard cereals can be introduced gradually into the diet during the consolidation phase.
Menu
If the first and second stages of the Ducan diet were more or less strict, then the third is a place of culinary creativity. Six days a week (except Thursday) you can eat protein and vegetable dishes and those that can be added. Thursday should be spent only on protein foods - this is a very necessary measure to stabilize the weight.
Description of the example menu of the third step:
- breakfast:a slice of hard cheese, a slice of whole grain bread, low fat 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:baked potatoes with vegetables, a glass of milk.
Stabilization step 4
All Ducan steps are aimed at losing weight. The stabilization phase already imposes practically no restrictions, but it supposes the respect of certain rules that Pierre Ducan advises to respect throughout your life:
- never overeat;
- maintain the habit of regular walking or other physical activities;
- don't forget to monitor the flow of liquid (up to 2 liters of water per day);
- have a protein day once a week.
In addition, some foods are prohibited, including sugar and fructose. It is advisable to avoid moldy cheeses and goat dairy products. It is not recommended to eat fruit in large quantities - it is better to limit it to one intake per day. Meat should only be eaten from low-fat varieties and in limited quantities. The menu should be dominated by foods high in protein and fiber, not fat. It is allowed to occasionally drink a glass of red wine. It is advisable to completely exclude other alcohols from the diet, as they induce appetite.
Approved products
At the stabilization stage, you can gradually return to your usual diet, but follow the new dietary rules. Food consumption should always be monitored so that the weight does not come back.
Sweets and carbonated drinks should be avoided. Better to take a closer look at the many vegetarian recipes. It is advisable to cook vegetable salads without vegetable oil, season with soy sauce or lemon juice.
Menu
When the step-by-step weight loss is complete, it is already much easier to prepare the right foods, since the table of allowed foods has been enlarged to the maximum. The main objective of the stabilization stage is to strengthen the new nutritional system, which will prevent a person from straying further from the path towards the intended goal.
Example menu for the last phase of the day:
- breakfast:a boiled egg, a slice of ham with wholemeal bread, coffee with cream;
- lunch:crab sticks or chicken casserole;
- lunch:sea fish ear, baked eggplant
- afternoon snack:a piece of melon or watermelon;
- dinner:julienned seafood, casserole of broccoli with cheese, tea.