When the weight is overweight, a person starts looking for the right diet to lose weight. The Ducan diet is very popular among men and women, as it does not contain strict restrictions. The basic principle of nutrition is to use only approved foods. The stages of the Ducan diet last from two days to six months, during which you will have to follow a different menu for a separate phase. The eligible products for each period will be discussed in detail.
What is the Ducan diet
The beginning of the Dukan diet system is very happy: you can eat without restrictions and lose weight. However, not all but some foods are allowed. The famous French doctor Pierre Dukan, who developed this diet, claims that people have the ability to eat in normal quantities without gaining fat. To do this, you need to teach the body to use not only carbohydrates and fats as fuel, but also protein.
The main requirement for weight stabilization according to Ducan is to follow this rule for the rest of your life: spend one day a week on exclusively protein foods. The rest of the year, he is allowed to eat any 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 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 steps are to ensure that the person does not gain weight again. Normal weight is reached at the end of the second phase. The third stage is the consolidation of the result. The problem with being overweight is maintaining results. Anyone can easily lose weight, but after a while they do 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 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 some weight, two days are enough and for very fat people it is recommended to keep a week on a protein diet.
The second stage takes longer. Someone manages to achieve the desired weight in 2 weeks, while others need six months.
The third step should be followed based on 10 days for each kilo lost. For example, if you gained 5 pounds, then this phase of the Ducan diet will last 50 days.
Ducan System
According to Pierre Ducan's observation, the consumption of protein products gives people impressive weight loss results. To avoid weight gain, you should follow two rules: walk for twenty minutes every day and consume 3 tablespoons of oat bran every day. These are not so strict dietary rules to have a beautiful shape and feel great. Let's take a closer look at all the stages of the Ducan diet.
Level 1 Attack
The main purpose of the first stage of the Ducan diet is to begin the process of burning fat in the human body. In addition to the permitted food, you can drink coffee, tea and herbal preparations in reasonable quantities. From salad dressings, the use of vegetable oil (olive, sunflower), soy sauce, balsamic vinegar is allowed. The use of spices, tomato paste and sweetener is acceptable. If you like cottage cheese and meat, 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 get rid of the body, to adapt to weight loss.
Therefore, permitted products of the attack phase:
- Meat.Low fat varieties are welcome: rabbit, turkey, chicken, horse meat, beef. Sometimes he is allowed to eat entrails: kidneys, liver, tongue.
- Egg white.Chicken is allowed, but quail are better. It is recommended to reduce the consumption of yolk to a minimum during the diet.
- Fish, seafood.Everything is allowed. Preferably steamed, simmer or boil. Canned meat and fish are not allowed, nor are fried foods.
- Fermented milk and milk products.All products are allowed, but without fat - 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. Flaxseeds
- 3 teaspoons a day is desirable.
Menu
Approximate 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 oat bran muffins
- lunch:spicy beef, low-fat yogurt;
- afternoon tea:cinnamon pancakes?
- dinner:shrimp with garlic, chicken pieces, green tea.
Toggle Stage 2
If you did not have an appointment with your doctor before starting the first stage of the diet, at this stage it is helpful to have blood tests for cholesterol and sugar. If there are good signs, you can proceed to the second phase of the Dukan diet, which is also called Cruise. It is designed to achieve instant weight loss. In the rotation stage, there are no restrictions on the amount and frequency of meals. The main point of the second phase of the Ducan diet is the change of proteins and protein-vegetable days. We must not forget the regime of alcohol consumption (about 2 liters of water per day).
Approved products
Oat bran remains essential 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?
- aubergines?
- zucchini?
- leeks and onions?
- cucumbers?
- carrots?
- beets?
- spinach?
- celery?
- radish, turnip;
- peppers?
- asparagus?
- tomatoes?
- leafy salads?
- beans (green, green beans);
- pumpkin?
- soybeans;
- radish.
Menu
At this stage, desserts that can be used as snacks are allowed. Any fruit is prohibited as it contains natural sugar.
Sample menu of the second phase for the day:
- Breakfast:Vegetables baked in foil, liver pate, cocoa;
- lunch:curd blancmange;
- lunch:seafood soup, boiled lean beef (200 g) with ketchup, asparagus
- afternoon snack:oatmeal cookies?
- dinner:boiled mussels or oysters with dill, ginger lemonade.
3rd stage concentration
The main goal of the phase is to get out of the diet in the mildest way. Stage 3 of the Ducan diet adapts the lost 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 shape return to normal. If the previous stages of the Ducan diet were monotonous, then the third phase has a more varied menu. Fastening is already much easier to withstand, the main thing is to eat food within reasonable limits.
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 part, if it is watermelon or melon - a piece. Dried fruits are strictly forbidden. Wholemeal bread.It is best 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 item may be consumed no more than once a week.
- Starchy foods.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 Ducan diet were more or less strict, then the third is a place for creativity in the kitchen. Six days a week (except Thursday) you can eat dishes with protein and vegetables and those that are allowed to be added. Thursday should be devoted to protein only - this is a very necessary measure for weight stabilization.
Description of the third stage menu example:
- breakfast:a slice of hard cheese, a slice of wholemeal bread, low-fat yogurt, coffee.
- lunch:cottage cheese or casserole?
- lunch:squid pasta, buckwheat soup with a slice of ham, fresh juice.
- afternoon snack:apple?
- dinner:baked potatoes with vegetables, a glass of milk.
Stage 4 Stabilization
All stages of Ducan are aimed at weight loss. The stabilization phase already imposes almost no restrictions, but presupposes the observance of certain rules that Pierre Dukan advises to follow throughout your life:
- never overeat.
- Maintain the habit of regular walking or other physical activity.
- do not forget to monitor the fluid rate (up to 2 liters of water per day).
- you have a protein day once a week.
In addition, there are foods that are prohibited, including sugar and fructose. Avoid cheese molds and goat's milk products. It is not recommended to eat fruit in large quantities - it is better to limit it to one intake per day. Meat should be eaten only with low fat varieties and in limited quantities. The menu should be dominated by foods rich in protein and fiber and not fats. You may occasionally drink a glass of red wine. It is recommended to completely exclude other 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 food rules. Food intake should always be monitored so that the weight does not return.
You should avoid sugary and carbonated drinks. Better to take a closer look at the many vegetarian recipes. It is recommended to cook vegetable salads without vegetable oil, spices with soy sauce or lemon juice.
Menu
When gradual weight loss stops, it is already 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 stage is to strengthen the new food system, which will prevent a person from deviating further from the path to the desired goal.
Sample menu for the last phase of the day:
- breakfast:a boiled egg, a slice of ham with wholemeal bread, coffee with cream?
- lunch:crabs or chicken pot?
- lunch:fish ear, roasted eggplant;
- afternoon snack:a piece of melon or watermelon?
- dinner:seafood julienne, broccoli casserole with cheese, tea.