This diet works faster than others and is completely safe for the body. Products that can be eaten all the time - all only natural.
The Ducan diet
The diet is good because you can eat permitted foods in unlimited quantities. This allows you to get rid of the feeling of hunger, which is very important for many people. Thanks to the wide range of products recommended for consumption, it is quite easy to create a varied and delicious menu.
The only drawback is the high price of the products offered, although you can choose a detailed menu for different segments of the population. There may be a lack of certain vitamins, but this can be easily eliminated by taking various vitamin complexes. The result appears literally in the first days. Excess weight quickly disappears due to the fact that fat is burned and muscle mass remains. Skin, nails and hair are in good condition.
Stages
The process of losing weight in this diet includes four stages:
- "Attack. "
- "Edit".
- "Fixing".
- "Stabilization".
The time spent for the first three stages directly depends on how many pounds of excess weight you need to lose.
Important! In the "attack" stage you can eat only protein foods and no others. Further the range will increase. In the second stage vegetables are added, in the third - fruits.
But there are rules that must be followed in all four stages.
- Every day you should drink about one and a half liters of non-carbonated drinking water, eat up to three tablespoons of oat bran.
- It is advisable to completely exclude butter, fats and mayonnaise from your regular menu.
- The products must be boiled, baked, grilled or in a pan with a special non-stick coating, without added fat.
- Daily walks in the fresh air are also encouraged.
"attack"
This is the first step in Ducan's diet. The duration varies from three to ten days. The number of days is determined by the weight you plan to lose. For example, to remove about 30 kg for the attack stage, the duration should be about ten days. During the attack, the body receives a huge dose of protein, as a result of which the metabolism is accelerated and fat disappears very quickly.
You can eat: lean beef, skinless chicken, fish, liver, hard-boiled eggs, rabbit, mussels, shrimp, squid, crabs and zero-fat dairy products.
It is not allowed to use:
- herbal products;
- pork and lamb;
- sauces, ketchup and mustard.
It is very important at this stage not to forget about the liquid and drink it in the right amount.
It is advisable to eat whenever you want and not limit yourself in quantity. At the beginning of the stage, people often experience slight discomfort. In this case, you should avoid strenuous exercise.
"alternation"
At this stage, protein products alternate with protein-vegetable. The number of alternating days, as well as during the attack phase, depends on the weight lost. In this case, the sequence should not exceed five days of protein and the same amount of protein and vegetables. And with so many days in the alternation phase, you have to be extremely careful.
Important! Dr. Dukan considers 1: 1 to be the most optimal sequence.
- You can not eat potatoes, avocados, corn and all legumes.
- Consumption of cereals and all types of cereals is also prohibited.
It is advisable to cook vegetables, roast them or just eat them raw. It is important to keep in mind that, unlike protein foods, vegetables can be consumed in limited quantities. Dressing salads should be seasoned with low-fat yogurt or kefir, sometimes with balsamic vinegar.
It is perfectly normal for the weight to go a little slower than in the first stage, but there is absolutely no harm to the body. Such weight loss is safe and stable.
"fixation"
Almost everything is clear from the name of the scene. There is a consolidation of all those results that have already been achieved during the diet. The duration is easy to calculate for anyone on a diet. For every kilogram that has gone in the first two stages, it takes ten days of fixation.
It is allowed to add one fruit a day and a small piece of low-fat cheese to the diet. The importance of this stage can hardly be overestimated, because often in the period of consolidation people regain all those pounds that were lost in previous stages. It happens that after you relax, weight loss returns to your previous eating habits.
The period is difficult because the feeling of constant hunger is significantly exacerbated, fatigue increases and there is a greater sensitivity to cold. But all these symptoms disappear as soon as a person lasts the allotted time.
Important! Pleasant in the third stage is the availability of two days a week, when you are allowed to eat almost anything you want.
There are a number of rules you just have to follow.
- It is necessary to correctly calculate the duration of the entire consolidation period. You can eat as much protein and vegetable products as you want and in unlimited quantities.
- It is worth leaving one day a week when you need to eat only protein foods. It is very important to eat previously forbidden foods in small portions, and get used to this amount in the future.
- Great for this stage are the potatoes and pasta, which go well with tomatoes and onions.
"stabilization"
The body is already accustomed to the new weight, the period of adaptation has passed and has stopped trying to regain the lost weight. At this stage, the main thing is to get used to the simple rules of nutrition, which must now be followed constantly. After the whole long diet, this is not difficult to do.
It is worth deciding for a day for protein products. Just choose each day of the week and make it a rule to have only protein on that day. Reduce the consumption of fish and fruits, potatoes are recommended no more than twice a week. Of course, do not forget about sports. It will never be superfluous.
What you can eat
The doctor identified a hundred foods that were allowed to be eaten during the protein diet. Includes 72 protein-containing protein products and 28 high-carbohydrate vegetables. Oat bran is neither. But their use is important according to the doctor.
From poultry you can eat turkey, guinea fowl, chicken, game, quail and pigeons. The range of permitted fish is also very diverse. Dried and smoked fish can be absolutely anyone.
Authorized seafood: squid, crab, lobster, crab sticks, mussels, shrimp, crabs, lobsters, sea urchins and cuttlefish.
Vegetables:
- Leek.
- Forest mushrooms.
- Almost all types of cabbage.
- Green beans, spinach.
- Celery, sorrel, dill.
- Eggplant and carrots.
- Tomatoes, cucumbers, zucchini.
- Radish, radish.
- Beets, pumpkin.
- Sweet pepper, zucchini.
Protein diet on Ducan's menu for a week. "Attack" stage
- Day 1.
- Breakfast. Omelet made from a few eggs and four tablespoons of skim milk. Portion of green tea or coffee. A few slices of absolutely lean ham.
- Dinner. Vietnamese beef. Homemade low-fat yogurt.
- afternoon tea. Cottage cheese. A cup of green tea.
- Dinner. Chicken cooked with garlic. Cooked shrimp.
- Day 2
- Breakfast. Oatmeal with fat-free milk. A cup of coffee or green tea.
- Dinner. Flat bread made with bran flour. Chicken-based broth.
- afternoon tea. A glass of kefir with zero fat.
- Dinner. Hard-boiled eggs. A little mayonnaise according to Ducan's recipe.
- Day 3
- Breakfast. Tea or coffee. Several pieces of turkey ham. Low fat cream cheese.
- Dinner. Sea bass in the oven with herbs and lemon.
- afternoon tea. Pink cheesecake.
- Dinner. Shrimp with herbs. mimosa salad ".
- Day 4
- Breakfast. Warm green tea and cheesecakes with low-fat cottage cheese.
- Dinner. Roasted chicken. Zero-fat yogurt.
- afternoon tea. Sweetened cottage cheese and herbal tea.
- Dinner. Chicken breasts fried in pieces. Omelet.
- Day 5
- Breakfast. Coffee or green tea. Oat bran. Zero-fat yogurt.
- Dinner. Cod in mustard sauce.
- afternoon tea. A small amount of crab sticks.
- Dinner. tea. Cottage cheese casserole.
- Day 6
- Breakfast. Tea or coffee. Scrambled eggs. Cream cheese with zero fat content.
- Dinner. Steamed fish. Greenery.
- afternoon tea. Oat bran cake. Green tea.
- Dinner. Salmon soup.
- Day 7
- Breakfast. Tea or coffee. Omelet with curry and mint.
- Dinner. Ham slices. Grilled turkey fillet.
- afternoon tea. Oat bran cookies. Ginger and goji berry lemonade.
- Dinner. Fried chicken pieces without skin.
Important! Don't forget to drink. You can drink water, herbal or green tea or sugar-free coffee.
It is allowed to add a little sweetener. It is recommended to drink green coffee, which promotes weight loss. Drink some diet soda without sugar, but do not overdo it.
Contraindications
Despite safety, there are a number of contraindications that should not be ignored.
- You can not follow a diet if there are problems with the kidneys or liver, metabolism, diseases of the digestive system.
- Contraindicated under 18 years of age, patients with gout.
- Prohibited for pregnant and lactating women.
Before starting a diet, you should undergo a complete examination of the body. Then consult your doctor and find out the individual recommendations for a protein diet. And only then boldly go through all four stages of the famous Ducan diet.