When the weight is overweight, the person begins to look for a suitable diet to lose weight. The Ducan diet is very popular with both men and women as 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. Eligible products for each period will be discussed in detail.
What is the Ducan diet?
The principle of the Dukan nutrition system is very joyful: you can eat without restrictions and lose weight. However, not all are allowed, but certain foods are. The famous French doctor Pierre Dukan, who developed this nutritional system, claims that people have the opportunity to eat in normal amounts without gaining weight. To do this, you must teach the body to use not only carbohydrates and fats for fuel, but also proteins.
The main requirement to stabilize weight according to Ducan is to adhere to this rule for the rest of your life: spend one day a week with exclusively protein foods. The rest of the time, any food is allowed after establishing the ideal individual weight. Pierre Ducan 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 dividing the diet into 4 phases. The first two stages are aimed at ensuring that the person does not regain extra pounds. Normal weight is reached at the end of the second phase. The third stage consists of consolidating the result. The problem with being overweight is maintaining the results. Anyone can lose weight easily, but after a while they gain 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 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 a little weight, two days are enough, and for very fat people it is recommended to endure a week with a protein diet.
The second stage takes longer. Someone achieves their desired weight in 2 weeks, while others need six months.
The third stage should be followed on the basis of 10 days for every kilogram lost. For example, if you took 5 kg, this phase of the Ducan diet will last 50 days.
Ducan System
According to the observation of Pierre Ducan, the consumption of protein products gives people who lose weight amazing results. To avoid weight gain, you need to follow two rules: walk twenty minutes 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's consider all the stages of the Ducan diet in detail.
Stage 1 Attack
The main purpose of the first stage of the Ducan diet is to initiate the fat burning processes in the human body. In addition to the allowed 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. The use of spices, tomato paste and sweeteners is accepted. If you like dishes of 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 negatively affect kidney health. But 2-7 days of such a diet will help to unload the body, adjust the weight loss.
So, allowed products of 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 is better. It is recommended to minimize the consumption of yolk during the diet.
- Fish, seafood.Everything is allowed. Better to steam, simmer or boil. Canned meat and fish, or fried foods are not allowed.
- Fermented milk and milk products.All products are allowed, but without fat, up to 0. 5%. You cannot use dairy products with added sugar and artificial additives.
- Walnuts.You can take 1 handful a day, but only in place of vegetable oil.
- Flax seeds.It is advisable 3 teaspoons a day.
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 or sugar;
- lunch: crab sticks or oat bran muffins
- lunch:spicy Mongolian beef, low-fat yogurt;
- afternoon tea:cinnamon pancakes;
- dinner:garlic shrimp, chicken pieces, green tea.
Stage 2 toggle
If there was no meeting with the doctor before starting the first stage of the diet, it is helpful at this stage to have blood tests 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 Cruising. It is designed to achieve immediate weight loss. In the rotation stage, there are no restrictions on the quantity and frequency of meals. The highlight of the second phase of the Ducan diet is the change of protein and protein-vegetable days. We must not forget about the drinking regime (about 2 liters of water a day).
Approved Products
Oat bran is still essential in the diet. The protein products used are the same as those allowed in the first phase. Vegetables are added to them:
- all kinds of cabbage;
- eggplants;
- zucchini;
- leeks and onions;
- cucumbers;
- carrots;
- beet;
- spinach;
- celery;
- radish, turnip;
- bell peppers;
- asparagus;
- tomatoes;
- leaf salads;
- beans (green, green beans);
- pumpkin;
- soy;
- chicory.
Menu
At this stage, it is allowed to prepare desserts that can be used as a snack. Any fruit is prohibited as it contains natural sugar.
Sample menu for the second phase of the day:
- breakfast:vegetables baked in foil, liver pate, cocoa;
- lunch:blancmange curd;
- lunch:seafood soup, boiled lean beef (200 g) with tomato sauce, asparagus;
- snack:oatmeal cookies;
- dinner:boiled mussels or oysters with dill, ginger lemonade.
Consolidation of stage 3
The main objective of the phase is to exit the diet in the smoothest way. Stage 3 of the Ducan diet adapts weight loss to the new diet in the most comfortable way possible. In humans, metabolic processes stabilize, the work of the digestive tract is normalized, the parameters of the figure return to normal. If the previous stages of the Ducan diet were monotonous, then the third phase has a more varied menu. Restraint is already much easier to bear, the main thing is to eat 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 portion, if it is watermelon or melon, then a slice. Nuts are strictly prohibited.
- Whole wheat bread.It is preferable to use products with bran or rye flour. No more than 2 slices per day.
- Hard cheeses.The fat content of the product must not exceed 50%. You can eat 40 g / day.
- Meat, game, poultry.It is not allowed to consume each species more than 1 time per week.
- Foods that contain starch.Durum wheat 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 protein and vegetable dishes and those that are allowed to add. Thursday should be dedicated only to protein foods; This is a very necessary measure to stabilize the weight.
Description of the example menu of the third stage:
- breakfast:a slice of hard cheese, a slice of whole wheat bread, low-fat yogurt, coffee;
- lunch:cottage cheese or casserole;
- lunch:pasta with squid, buckwheat soup with a slice of ham, freshly squeezed juice;
- snack:apple;
- dinner:roasted potatoes with vegetables, a glass of milk.
Stabilization of stage 4
All Ducan stages are aimed at weight loss. The stabilization phase no longer imposes restrictions, but presupposes the observance of some rules that Pierre Dukan advises to follow throughout his life:
- never overeat;
- maintain the habit of regular walking or other physical activity;
- do not forget to control the liquid rate (up to 2 liters of water per day);
- have a protein day once a week.
In addition, there are foods that are prohibited, including sugar and fructose. Avoid moldy cheeses and goat milk products. It is not advisable to eat fruit in large quantities, it is better to limit it to one intake per 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. An occasional glass of red wine is allowed. It is advisable to completely exclude other alcoholic beverages from the diet, as it causes appetite.
Approved Products
In the Stabilization stage, you can gradually return to your usual diet, but adhere to the new dietary rules. Food consumption should always be controlled so that the weight does not return.
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, dressing with soy sauce or lemon juice.
Menu
When the step-by-step weight loss has come to an end, it is already much easier to prepare the right food, since the table of allowed foods has been expanded to the maximum. The main objective of the Stabilization stage is to strengthen the new nutritional system, which will not allow a person to go further off the path towards the intended goal.
Sample menu for the last phase of the day:
- breakfast:a boiled egg, a slice of ham with whole wheat bread, coffee with cream;
- lunch:crab sticks or chicken casserole;
- lunch:ear of sea fish, baked aubergine;
- snack:a piece of melon or watermelon;
- dinner:seafood julienne, broccoli casserole with cheese, tea.