Ducan’s diet is considered one of the most effective and popular weight loss techniques. The diet is based on protein products. There are no restrictions on portions, the range of permitted products is quite wide. A diet for a long period is calculated, which is determined by the individual characteristics and goals of each person. The adipose tissue is lost, muscle is preserved. In the absence of contraindications, such nutrition has a healing effect.
The essence of Ducan's diet
The essence of Dukan’s diet is the use of protein and low -carb products for a long period of time. Carbohydrates are a source of energy, but when consumed in excessive amounts, they turn into adipose tissue. Their exclusion from the diet contributes to the fact that in order to obtain energy, the body begins to use existing fat reserves, due to this, weight loss occurs. At the same time, protein food, which can be consumed on this power system, serves as a building material for muscle tissue. Therefore, in addition to weight loss, the losing weight receives a toned body.
Protein -containing products are well saturated, so that the losing weight does not feel physiological hunger. In addition, their digestion is a very energy -consuming process, so the calorie deficiency is guaranteed. The only thing you need to cope is food dependence and unhealthy habits. The main positive feature of Ducan’s diet is that it is designed for a long time, which consists of four stages. The first three of them are designed for the loss of extra pounds, the fourth - for holding this weight. Thus, with the help of this technique, you can remain slender for life.
Excess calculation calculator
In order to determine the number of extra pounds, it is necessary to take into account several personal data:
- Age - every decade, the metabolism is significantly slowed down, this is a feature of each person.
- Sexual, in men, metabolism is much faster due to the difference in hormonal systems.
- The initial weight.
- Human growth in meters.
- Physical activity.
Using these parameters, the body mass index according to the formula is calculated: divide the initial weight by height in a square in a square. Further determined:
- perfect weight and its difference with current;
- The duration of each of the diet periods.
On various sites devoted to weight loss and a healthy lifestyle, you can calculate this data online. It is recommended that athletes with increased muscle mass be addressed with this issue for specialists for individual counting.
General rules for all stages
The rules mandatory for effective weight loss sound like this:
- The complete exclusion of oils, fats of any origin, mayonnaise and other sauces from store shelves.
- Methods of thermal impact on products during cooking are sparing: you can cook, bake, steam, on a grill, on an anti -stick coating.
- The main refueling of salads and vegetable dishes is lemon juice.
- The daily use of oat bran is mandatory. In addition to the fact that they serve as an excellent source of energy and a substitute for flour, they also clean the intestines of toxins well and normalize digestion. You can use them in a pure form or as part of any dishes and baking.
- Squirrel digestion is a laborious process for the organs of the gastrointestinal tract. It can be facilitated by daily use of simple clean water in an amount of at least two liters. This will be a good prevention of constipation that may occur with such a diet.
- It is important - daily to take on hiking long walks. Perfectly - at least half an hour. Pietr Ducan insists on the abandonment of elevators and escalators who need to prefer climbing the steps.
- Refusal of sugar and products containing it, alcohol, sweet high -carbon fruits and potatoes.
The rules are easy to read, but, according to reviews, are difficult to implement. Nevertheless, you can get used to them, the main thing is to tune in correctly and withstand the first few weeks.
Attack - description of the first stage of the diet
In this phase, which lasts from three days you can eat only protein products. This will serve as a beautiful shake body. To digest such food, you need to spend a lot of effort, so the metabolism begins to work hard. It is important not to forget about drinking water, which in itself is considered a catalyst for metabolism. The list of products permitted for consumption has 72 points, the main of them:
- Lenten types of meat: veal, beef, offal, chicken.
- Chicken and quail eggs.
- Any varieties of fish, all types of seafood.
- Sour -milk products with minimal fat content, low -fat cottage cheese.
- Low -fat cheeses: Brynza, Tofu.
This stage is the most difficult, but if you get to go through it, then weight loss is very likely to be successful. During this period, on average from three kilograms are lost.
The second stage is alternation
This phase of weight loss according to the Ducan system is also called the "cruise. "A diet of 72 protein items is replenished with 28 types of vegetables. The main of them:
- Green vegetables: cucumbers, cabbage, zucchini, greens.
- Tomatoes.
A positive moment of this period is the ability to make a menu based on personal taste preferences:
- Combine proteins and vegetables as part of one dish or meal.
- Alternate vegetable and protein meals for one day.
- Arrange unloading mono-day on any of the allowed products.
A prerequisite is the alternation of protein and vegetable days about 2-3 times in 10 days.
The loss of one kilogram per week is considered ideal at this stage.
Bowling
During the "cruise" period, a weight of weight or the so -called plateau may occur - when the diet is strictly observed, and kilograms do not go away. There are several reasons for this:
- Critical days in women.
- Swelling due to the small amount of water used and large-salt.
- Adaptive reaction of the body.
Solutions to solve the problem:
- Wait to the end of menstruation and observe the weight.
- Increase the number of daily pure water.
- Try to reduce the amount of salt.
- Arrange an unloading protein or vegetable day.
In any case, it is important not to break away and continue to eat as part of the general rules of the diet and the list of permitted products.
The third stage is consolidation
The stage of "consolidation" or consolidation of the result provides a gradual return to the menu that was before the diet. 100 grams of such products are introduced into the daily menu:
- Groups - rice, buckwheat, oatmeal.
- Bread is preferably rye or whole -grain.
- Macarones - the most optimal of all - from hard varieties of wheat.
- Potatoes - in small amounts boiled, baked, but not fried.
- Vegetable oils - linseed, olive, from grape seeds, amaranth.
- Fruits - except for sweet: bananas, dates, grapes.
- Sweets are preferably useful: natural marshmallows or marmalade, bitter chocolate, fruit jelly, jelly, various sweets or bars from dried fruits. Be sure - 3 teaspoons of honey daily.
- Every day - 3 tablespoons of oat bran in the composition of various dishes or not. In the second case, it is most optimal to eat them half an hour before eating, washed down with ordinary water.
To determine an individual number of days in the consolidation phase, you need to multiply the number of kilograms lost by 10. Be sure to arrange a protein fasting day once a week. At this stage, it is possible to lose about 3-4 kilograms per month.
Fourth - weight stabilization
The fourth and final stage of Ducan’s diet is essentially a way of life that will not gain weight by observing several simple rules:
- The use of oatmeal in the amount of 3 tablespoons every day.
- Daily moderate physical activity - walking on foot, walking on the steps, rejection of the elevator, if possible - any feasible training.
- Every 7 days - a fasting protein day.
The basis of the diet is still low-calorie vegetables and protein products, everything else is used moderately.
What products can be consumed
The list of products allowed on the diet of Pierre Ducan consists of 100 positions, 72 of them can be consumed in unlimited quantities:
- Low -fat meat: beef (cuts of meat for steaks, tongue, clipping, kidneys, liver, back of the carcass, Rostbif), basement, rabbit, pork without fat.
- Bird: any parts of turkey, chicken, dove, quail, offal.
- Fish: Fresh and ice cream: Paltus, flounder, salmon, salmon, dorada, sea perch, Putassa, sardine, mackerel, cod, hek.
- All seafood, including crab.
- The cheese tofu.
- Oat bran.
- Chicken and quail eggs.
- Dairy and fermented milk low -powered products: cheeses, cottage cheese, kefir, yogurt, milk.
- Lapsha from the plant Konnyaku - Shiretaki.
- Greens, young onions, lemon juice.
From the second stage of the diet, 28 more items are allowed to use:
- Cabbage: white, broccoli, Brussels, sea, color.
- Legumes: peas, asparagus, patch beans.
- Pumpkin vegetables: pumpkin, zucchini, cucumber.
- A nightshade: potatoes, eggplant, tomatoes.
- Greens, spinach, radishes.
Starting with the third phase in moderate quantities, they are allowed:
- Oils: olive, amaranth, salted, linseed, rapeseed. Starting from 5 grams per day from the second stage to 30 from the fourth.
- Gerja berries - up to 2 tablespoons.
- Flax and chia seeds - from the phase of alternation, one tablespoon per day.
- Crab sticks.
- Tomato paste.
- Bread, pasta.
- Ugly fruits.
The list of permitted products for each stage of the diet is constantly expanding. On the shelves of stores, you can already find confectionery products in Ducan.
What products cannot be consumed
In order for the diet to bring the desired result, it is necessary to exclude a number of products from the diet. But unlike many systems of weight loss, specialists from this method of weight loss take into account the characteristics of human psychology. If there is a strong desire to eat sweets, it is allowed to use a little bitter chocolate at once to avoid a breakdown in the future.
Forbidden products at the Attack stage:
- Confectionery.
- Bakery products.
- Groups.
- Legumes.
- Potato.
- All types of nuts and seeds.
- Sugar, salt.
- Store sauces.
- Pasta.
- Fat and melted cheeses.
- Any oils, including butter.
- Sausage products.
- Fatty meat pork and poultry.
Forbidden products at the "cruise" stage are the list the same as on the "attack", except for permitted vegetables and fruits.
Forbidden products at the "Consolidation" stage- The same, but cereals, pasta, bread, bread and some sweets (candies, bitter chocolate) are allowed in small quantities.
In the consolidation phase, you can eat in moderation all products, but it is recommended to observe a healthy balanced diet. It provides for the rejection of products from white flour, sugar, store sauces, sausages.
Approximate menu for every day
We offer an approximate version of the daily diet for each stage:
"Attack":
Breakfast- low -fat cottage cheese with oat bran.
Dinner- Boiled beef, 2 eggs.
Afternoon snack- kefir.
Dinner- Seafood cocktail.
"Cruise":
Breakfast:Omlet of chicken eggs and milk 0% fat.
Dinner:A steamed boiled chicken with broccoli.
Afternoon snack:Green apple, yogurt.
Dinner:Baked fish, salad silt of cabbage and cucumber.
"Consolidation":
Breakfast:Boiled eggs, cottage cheese, orange.
Dinner:A little buckwheat porridge, stew from vegetables, baked turkey meat.
Afternoon snack:kefir.
Dinner:Fish and vegetable soup.
The list of permitted products allows you to experiment and eat varied.
Recipes for Ducan diets by stages
For the first stage
Cottage cheese casserole for breakfast.You will need: a briquette of low -fat cottage cheese, 3 medium chicken eggs, 3 tablespoons of oat bran, half a glass of kefir, a natural sucrose to taste.
Preparation: pour cutter with kefir for 10 minutes, then mix them with the rest of the components, bake in the oven for 20-25 minutes.
At this stage, you can use with a tutella on a ducan, in the following - with diet jams (without sugar), with honey, fruits.
Nutella on Ducan. You will need: low-fat milk-200 milliliters, milk fat milk-4 tablespoons, cocoa-a tablespoon of a sucrotor to taste, from the 2nd to the 4th stage you can honey.
For the second stage
Okroshka for lunch. You will need: low -fat kefir, 100 grams of boiled chicken breast or turkey meat, 2 chicken eggs, a large bunch of greens, a cucumber.
Preparation: cut all solid ingredients with small cubes, add to kefir. Salt, pepper and sprinkle abundantly in finely chopped herbs.
Contraindications
The power system developed by Pierre Dukan is not suitable for everyone. This must be taken into account before you adhere to it. Slimming in this way is strictly prohibited:
- People suffering from high pressure.
- In the presence of any diseases of the kidneys.
- In such diseases of the liver: cholecystitis or gallstone disease.
- With stomach or duodenal ulcers.
- Children and adolescents.
- At the stage of pregnancy planning, during it, during lactation.
- It is undesirable to observe Ducan's diet in diabetes, any variety of allergies, diseases of the digestive organs.
What results can be achieved?
The weight is the most quickly lost during the "attack". During the week of the diet that is characteristic of this period, you can drop to 6 kilograms, depending on the initial parameters. During the "cruise", 1 kilogram per week is considered an average indicator. Given the possible liners of weight and individual characteristics, this indicator can fluctuate within 300-400 grams. During the "consolidation", the neglected mechanism of weight loss continues to work and every month you can lose up to three kilograms. The purpose of the "stabilization" period is to maintain the result.