When weight is overweight, a person starts looking for a proper weight loss diet. The Ducan diet is very popular among 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 have to stick to another menu for a particular stage. Eligible products for each period will be discussed in detail.
What is the Dukane 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. The famous French doctor Pierre Dukan, who developed this nutritional system, claims that people have the ability to eat in normal amounts without becoming obese. 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 adhere 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 set. Pierre Ducan believes that each person's weight should correspond to age, height and many other personal parameters, and not to fashion requirements.
Basic Rules
Principles of the Ducan Diet are based on the division of the diet into 4 stages. The first two stages are intended to ensure that the person does not gain excess pounds again. Normal weight is reached at the end of the second stage. The third stage is the consolidation of the result. The problem with being overweight is keeping track of results. Anyone can easily lose body weight, but after a while gain it again. When the weight returns, the body becomes less sensitive to any diet. The third stage is used to solve the problem. The fourth stage lasts the rest of your life.
Duration
The first phase of the Ducan diet is shorter - 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 will be enough, and for very obese people it is recommended to maintain a protein diet for a week.
The second phase lasts longer. Someone achieves the desired weight in 2 weeks, while others take six months.
The third step should be followed on the basis of 10 days for each kilogram lost. For example, if 5 kg were needed, then this phase of the Ducan diet would last 50 days.
Shop System
According to Pierre Ducan observation, consumption of protein products gives people who lose weight dizzying results. To prevent weight gain, you should follow two rules: take a twenty-minute walk every day and consume 3 tablespoons of oat bran every day. These are not so strict dietary rules to have a beautiful figure and feel good. Let’s examine all the stages of the Ducan diet in detail.
Phase 1 Attack
The main purpose of the first phase of the Ducan diet is to start the process of burning fat in the human body. In addition to the permitted 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 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 the body discharge, adjusting to weight loss.
So the allowed products of the Attack phase:
- Mishi.Low fat types are welcome: rabbit, turkey, chicken, horse meat, beef. Sometimes it is allowed to eat offal: kidney, liver, tongue.
- Egg white.Chicken is allowed, but quail is better. It is advisable to reduce egg yolk consumption during the diet to a minimum.
- Fish, seafood.Everything is allowed. Better to evaporate, simmer or simmer. Canned meat and fish are not allowed, nor fried foods. Fermented milk and dairy products.All products are allowed, but without fat - up to 0, 5%. You can not use dairy products with added sugar and artificial additives.
- Arra.You can take 1 handful every day, but only instead of vegetable oil. Flaxseeds
- .3 teaspoons a day is desirable.
Menu
Rough description of meals for the day during the first phase:
- breakfast:low-fat cottage cheese, grilled chicken breast (200 g), coffee without milk and sugar;
- lunch: crab sticks or oatmeal muffins
- lunch:spicy Mongolian beef, low-fat yogurt;
- afternoon tea:cinnamon pancakes;
- dinner:shrimp with garlic, chicken pieces, green tea.
Phase 2 Alternation
If you did not have an appointment with your doctor before starting the first phase of the diet, at this stage it is helpful 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 Cruise. Designed to achieve instant weight loss. In the Rotation phase, 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 protein and protein-vegetable days. We should not forget about the drinking regime (about 2 liters of water per day).
Approved Products
Oatmeal remains essential in the diet. The protein products used are the same as those allowed in the first stage. Vegetables are added to them:
- all types of cabbage; eggplants
- ;
- zucchini;
- leeks and onions;
- cucumbers;
- carrots;
- beets;
- spinaq;
- celery;
- radish, turnip;
- bell pepper;
- asparagus;
- tomatoes;
- leaf salad; beans
- (green, green beans);
- pumpkin;
- soje;
- cikore.
Menu
At this stage, it is permissible to prepare cakes that can be used as a snack. Any fruit is forbidden as it contains natural sugar.
Example of the second phase menu for the day:
breakfastPhase 3 Consolidation
The main purpose of the phase is to get out of the diet in the gentlest way. Phase 3 of the Ducan diet adapts weight loss to the new diet as smoothly as possible. In humans, metabolic processes are stabilized, 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 stage has a more varied menu. Grip 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 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 piece, if it is about watermelon or melon - a slice. Dried fruits are strictly forbidden.
- Cereal bread.It is preferable to use products with bran or rye flour. No more than 2 slices per day are allowed.
- Strong cheeses.The fat content in the product should not exceed 50%. You can eat 40 g / day.
- Meat, game, poultry.Each species is allowed to be consumed no more than once a week.
- Foods that contain starch.Durum pasta, peas, lentils, rice, potatoes and whole grains 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 culinary creativity. Six days a week (except Thursday) you can eat protein and vegetable dishes and those that are allowed to be added. Thursday should be devoted only to protein foods - this is a much needed measure to stabilize weight.
Description of the third phase example menu:
- breakfast:a slice of hard cheese, a slice of whole grain bread, nonfat yogurt, coffee;
- lunch:cottage cheese or casserole;
- lunch:squid pasta, buckwheat soup with a slice of bacon, freshly squeezed juice;
- afternoon snack:apple;
- dinner:baked potatoes with vegetables, a glass of milk.
Stabilization of Phase 4
All stages of Ducan are aimed at weight loss. The Stabilization phase now imposes almost no restrictions, but presupposes adherence to some rules that Pierre Dukan advises to adhere to throughout your life:
- never overeat;
- maintain the habit of regular walking or other physical activity;
- do not forget to monitor the speed of fluids (up to 2 liters of water per day);
- have a protein day once a week.
Furthermore, there are forbidden foods, including sugar and fructose. It is advisable to avoid moldy cheeses and goat milk products. Fruit is not advised to eat in large quantities - it is better to limit it to one consumption per day. Meat should be eaten only from low-fat varieties and in limited quantities. The menu should be dominated by foods rich in protein and fiber, not fats. It is permissible to occasionally drink a glass of red wine. It is desirable to exclude other alcohol from the diet completely, because it provokes appetite.
Approved Products
In the Stabilization phase, you can gradually return to your usual diet, but stick to the new eating rules. Food consumption should always be monitored so that weight does not return.
Sweets and fizzy 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, seasoning with soy sauce or lemon juice.
Menu
When the step-by-step weight loss is over, it is now much easier to prepare the right food, as the allowed food table has been expanded to the maximum. The main purpose of the Stabilization phase is to strengthen the new nutritional system, which will not allow a person to go further down the path towards the intended goal.
Example of the menu for the last phase of the day:
- breakfast:a boiled egg, a slice of wholemeal bacon, creamy coffee;
- lunch:crab sticks or chicken casserole;
- lunch:sea fish ear, roasted eggplant;
- afternoon snack:a piece of melon or watermelon;
- dinner:julienne seafood, casserole with broccoli with cheese, tea.