The Ducan diet is very popular around the world, mainly because of its fast and amazing results. It belongs to the healthy eating system. This allows you to lose weight and at the same time not suffer from hunger, because it is allowed to use more than a hundred delicious and satisfying products on it.
Features and rules of the Ducan diet
The main goal of the Ducan protein diet is to reduce fat and carbohydrate intake. They must be included in the diet to lose weight, but in minimal amounts. Protein forms the basis of the menu. They should be eaten in the recommended amount to lose weight (this is about 1. 5 g per kilogram of body weight). As a result, it is possible to get rid of extra pounds and stabilize the figure achieved on the scale.
The choice depends on protein as the basis of the diet for a reason.
There are several reasons for this:
- For the digestion of these substances, the body must expend the maximum amount of energy, and, therefore, calories.
- Pure protein reduces hunger, prevents excess fluid from staying in the body, and boosts its defenses.
- These ingredients prevent sagging skin. If the body lacks protein, it will be removed from the muscles.
It is very important to try to eat less salt while following the diet discussed. These additives retain water in the body and increase hunger. But it is also dangerous to exclude it completely. Especially for people who suffer from low blood pressure.
Throughout all stages of the diet, make sure you drink plenty of fluids. This is at least 2 liters of various fluids per day. Water also eliminates hunger, fills the stomach, and cleanses the body of all kinds of impurities. This is especially true with protein diets. When protein is consumed in large amounts, the body constantly accumulates waste products that need to be removed from it. Otherwise, there will be no long-awaited effect.
Interestingly, carbonated beverages can also be consumed in such a diet.
The main thing is to choose a "light" option that does not contain sugar. Their taste also helps to lose weight overcoming a strong craving for forbidden sweets.
Drinking is allowed at any time and regardless of food. The feeling of thirst must be fully satisfied, and not quenched.
Description of the stage
There are four main stages in the diet. Their main goal of the first half was to get rid of the extra pounds. And the second is to fix the new ideal weight.
At each level, you don’t have to limit yourself to a certain part. You also don’t have to count calories.
Level 1 - attack
On the Ducan diet, attacks are in the early stages. It’s short, but challenging and effective. Regular carbohydrate foods are completely replaced by protein. This leads to active fat burning.
On average, this stage is designed for 7 days. But in some cases, it can last from 3 to 12 days. It all depends on how many kilos a hated person wants to lose.
At the attack, allowed to eat protein foods from a special list. They can be eaten in any quantity and combined with each other. The main thing is to cook lean food. For example, boiled or roasted.
In the first phase, the weight goes down quickly. This prompts weight loss not to stop, but to continue to adhere to a difficult nutritional system.
Level 2 - cruise / turn
The second phase turned out to be very long. This is the main reason why those who lose weight often suffer damage at this stage. The phases discussed usually last from a few months to six months. A special nutritional system must be adhered to until the weight becomes ideal.
The main idea of the second phase is menu replacement. These are the days of eating all protein foods or a combination of them with vegetables. You can change the diet every two days, two, three.
The protein menu should consist of "attacking" products, and raw, boiled, roasted vegetables should be added. The latter should comprise about 60% of the diet.
Level 3 - consolidation / consolidation
At this stage, all the difficult has been completed. You can slowly and gradually return to your normal diet. It is important to strengthen the weight achieved.
The duration of this phase should be determined by yourself. To do this, you need to calculate the weight you managed to lose at the previous stage. For every kilogram dropped, you need to add 10 days of "fixing" yourself.
This period can be quite long (especially if more than 10 kg is lost), but you need not be afraid. Now you can pamper yourself even with delicious desserts and other culinary delights.
- Five days a week, you should eat according to a regular alternating pattern.
- In the first half of the period, you can add to it daily 100 g of bread (from grains), 200 g of fruit, 50 g of cheese.
- One day, use protein exclusively based on the "attack" principle.
- On the seventh day, allowed to eat starchy foods (200 g), a portion of pork, ham, sausage, a favorite food.
- In the second half of the day, the "Feast" with fatty sweets and sausages can already be enjoyed twice a week. Days like these can’t follow each other.
"Hari Raya" day does not mean the use of "dangerous things" throughout the day. You can pamper yourself in just 1 - 2 meals. It is also allowed to drink high -quality weak wine.
Level 4 - stabilization
At this stage, the weight loss will return to their normal eating system with some peculiarities. First of all, you need to continue to follow the rules of drinking, continue to consume plenty of water every day. It is very important to include in your daily physical activity, at a minimum - exercise in the morning, walk, push the elevator.
Be sure to arrange fasting days on a regular basis and eat 3 tablespoons daily. l. oat bran in any form.
To maintain your ideal weight in the long run, it is necessary to make the third phase as the basis and make vegetables and protein products as the basis of your nutritional system forever. In this case, you can treat yourself to 2 festive breakfasts or lunches per week, as well as 2 servings of products with essences in the composition.
It is best to leave one day of protein each week. This will be a defense mechanism against repeated weight gain.
Allowed and Prohibited Products
Prohibited and permitted foods depend on the phase of the diet.
So, initially allowed to consume protein products from a special list.
- horse meat;
- fish (even canned and smoked);
- crab sticks;
- low fat / fermented beverages and dairy products.
You can use 1 - 2 pickled cucumbers cooked without sugar (a day), 1 onion, a small amount of tomato paste, vegetable oil (not more than 1 teaspoon), mustard, fresh garlic / grains, fresh / dried herbs.
Be sure to use 1 - 1, 5 tbsp. l. bran. You can eat it in any form.
In the "replacement" phase, a variety of vegetables are added to all of the foods listed above. Only beans and potatoes should be completely eliminated.
These days are allowed:
- olives / olives (4 seeds. 2 times a week);
- flax seeds and chia seeds (1 teaspoon a day).
There is still a need to take oat bran.
As mentioned above, on the third level, cheese, bread, fruits, and some favorite foods are added to the menu. The expansion of their list continues in the fourth stage. The bran portion is raised to 3 tbsp. l.
Among the cheeses, it is good to choose hard varieties. From fruits, bananas, cherries, grapes, dried fruit should not be eaten.
At any stage of the diet under discussion, most sweets are banned altogether. For example, bars, cakes, pastries, sweets. During the consolidation of the result, you can treat yourself to dark chocolate cubes or 1-2 fruit candies once a day. The exception is holiday food, although your favorite cake is allowed.
The list of prohibited products at all levels includes muffins, toast, nuts, dough plates, butter, goose and duck meat, mayonnaise and any sauce based on it, ketchup.
Detailed menu for each day
During the "attack" period, the diet is as follows:
- Scrambled eggs for breakfast, chicken soup for lunch, cheesecakes / casserole for afternoon tea, seafood in any form and sour milk drinks for dinner.
- Bran porridge (oatmeal), beef, oatmeal muffins, meatballs / chicken pieces.
- Boiled eggs, nuggets, orange juice pie and pollock casserole with eggs.
- Omelette, fish soup with boiled quail eggs, egg whites and lemon dessert, squid and / or fish salad.
- Baked poultry, bran pancakes, white fish pie.
- Eggs (in any form) with ham, steaks from lean meat fillets, biscuits (on bran) and yogurt, omelets with seafood.
- Omelette with parsley, chicken, cheesecake and yogurt, minced meat pie and kefir.
During the replacement phase, the menu base can be kept the same, but vegetable salads can be added daily. For example, cuts, nuggets or steaks. It is also allowed to grill meat, chicken or fish with vegetables.
The following weekly menus are recommended in the "fix" rating:
- Cottage cheese casserole for breakfast, lemon soup with bread (whole grain) for lunch, fruit for afternoon snacks, boiled vegetables and chicken for dinner.
- Oatmeal and a piece of cheese, pasta with grilled meat, cottage cheese, a piece with salad.
- Ham and cheese scrambled eggs / scrambled eggs, borscht, biscuits and nuggets, chocolate soufflé with lemon juice, grilled seafood.
- Cottage cheese and fermented milk drinks, grilled chicken, kefir with bread croutons, shrimp and boiled eggs.
- Cottage cheese, chicken broth with meatballs and bread, fruit, mushroom cream soup.
- Rice with pieces of meat / meatballs, vegetable pancakes, cheesecake, salad with pieces of fish meat.
- Cottage cheese and a piece of cheese, chicken broth and quail eggs, fruits, baked vegetables with cheese.
The third level menu can be repeated on the fourth, not forgetting the "feast" days and other allowed pleasures.
Exercise with the Ducan diet
Pierre Dukan states that high quality weight loss and ideal figures are not possible without regular physical activity. Nutritionists advise combining a special nutritional system with exercise.
You can start with a minimum - replace the elevator by climbing stairs, get off public transport a few stops before home, morning workouts with 3 - 5 workouts.
Active walking is gradually becoming a daily exercise to lose weight.
You should start by walking for 20 minutes, gradually increasing the time. It is recommended to walk in the fresh air in a relaxed area.
If you decide to include hard physical exercise in your daily routine. For example, a visit to the gym, then in the first stage of the diet is strictly prohibited. You can return to training only at the level of alternating meals. It is better to be actively involved on days when vegetables are added to protein dishes.
Aqua aerobics has a good effect on the picture. If possible, you must visit the pool 1-2 times a week. There is absolutely no need to train in the water with a trainer. You can just swim for fun. At the same time, calories will be actively burned, and figure relief will approach ideal.
Advantages and disadvantages of this weight loss method
The diets discussed have pros and cons. They should be carefully studied by every person who decides to lose weight in this way.
- Efficiency. If you follow all the rules, then the weight of about 1 kilo will be lost every day.
- Ability to improve muscle tone, make skin elastic, and combat cellulite.
- No need to constantly weigh portions and count calories.
- Ability to eat certain dishes / products in the amount needed for satiety.
- Imbalance. With long -term adherence to such a diet, a deficiency of certain vitamins and minerals is present in the patient’s body.
- Possible side effects In the first stage, some patients experience dizziness, a feeling of persistent fatigue.
- Halitosis. This problem occurs when protein becomes the basis of the human diet for a long period of time.
- High cost. The diet consists of high quality and expensive foods.
How to get out of the diet properly
To maintain the results, you need to get out of the diet properly. The way out of it starts at the level of consolidation. New foods that were previously banned are added to the weight loss diet gradually and in small portions.
While stopping the diet, it is important to continue to exercise and drink plenty of water. Gradually be allowed to return the dessert to your meal. But let high-quality bitter chocolate, fruit and berry marshmallows, honey and other useful sweets.
Contraindications and possible dangers
There is a whole list of contraindications which is an important reason to choose a different diet for yourself.
Therefore, it is prohibited:
- People with metabolic problems. Including patients with pancreatitis and diabetes mellitus.
- Patients with chronic diseases of the liver, gastrointestinal tract, the entire urinary system. It is in these organs and systems that high doses of protein in the body will place a serious burden.
- Mothers and women who abstain while breastfeeding. With such a diet, most pregnant girls and their babies will be deficient in vitamins and nutrients.
- People under the age of 18. Especially for girls with irregular menstrual cycles. Otherwise, weight loss may face serious violations or complete loss of menstruation.
- People with heart and blood vessel disease. Losing weight lacks fatty acids in food, which can lead to worsening disease.
- For women during menopause or on the night before / after. An unbalanced diet during this period can lead to hormonal disorders.
- People with mental problems and increased emotions. Lack of carbohydrates in the diet affects brain function.
In order for the Ducan diet to be effective and safe for a person, it is necessary to consult a specialist before starting it. Especially if the man or woman has a health problem.