If you are overweight, you start 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 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 a different menu must be followed for a separate phase. The products eligible for each period are discussed in detail.
What is the Ducan diet
The principle of the Dukan nutritional system is very hilarious: you can and will consume without restrictions. However, not all are allowed, but certain foods. The famous French doctor Pierre Dukan, who developed this nutritional system, claims that people have the opportunity to eat normal amounts without gaining weight. To do this, you need to teach your body to use not only carbohydrates and fats as fuel, but also proteins.
The main requirement for weight stabilization, according to Ducan, is to follow this rule throughout your life: spend one day a week exclusively on protein foods. For the rest of the time, any food can be eaten once the ideal individual weight has been determined. Pierre Dukan believes that the weight of every person should correspond to age, height and many other personal parameters, not the requirements of fashion.
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The principles of the Ducan diet are based on dividing the diet into 4 stages. The first two stages are aimed at ensuring that the person does not gain extra weight again. Normal weight is reached at the end of the second phase. The third stage is to consolidate the result. The problem with being overweight is maintaining results. Anyone can easily lose weight, but after a while they will gain weight again. When the weight returns, the body will become less sensitive to any diet. The third phase is used to solve the problem. The fourth stage lasts for the rest of your life.
Duration
The first stage of the Ducani diet is the shortest - 2-7 days. The duration depends on the initial weight of the body losing weight. For those who want to lose some weight, two days is enough and it is recommended for very fat people to stick to a protein diet for a week.
The second stage takes longer. Someone can achieve the desired weight in 2 weeks, while others need six months.
The third step should be followed on a 10-day basis for each kilogram delivered. For example, if you needed 5 kg, this phase of the Ducan diet will last for 50 days.
Ducan system
Pierre Ducan observes that consuming protein products has impressive results in dieting. To prevent weight gain, you should follow two rules: take twenty-minute walks every day and eat 3 tablespoons of oat bran every day. These are not so strict eating rules to have a beautiful shape and feel good. Let’s look in detail at all stages of the Ducani diet.
Step 1 Attack
The main goal of the first stage of the Ducan diet is to initiate the processes of fat burning in the human body. In addition to the permitted meals, you can drink a reasonable amount of coffee, tea, and herbal preparations. Vegetable oil (olive, sunflower), soy sauce, balsamic vinegar may be used in salad dressings. The use of spices, tomato puree and sweetener is acceptable. If you like cottage cheese and meat dishes, seafood, fish and eggs, the Attack section will be the most delicious period of your 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 unload the body, adapt to weight loss.
So the allowed products of the attack phase are:
- Meat.We are looking for low fat breeds: rabbit, turkey, chicken, horse meat, beef. Sometimes it is allowed to consume offal: kidney, liver, tongue.
- Egg white.Chicken is allowed, but quail is better. It is advisable to minimize the consumption of yolk in your diet.
- Fish, seafood.Anything is allowed. It is better to simmer, steam or boil. Canned meat and fish are not allowed, nor are fried foods.
- Fermented milk and dairy products.All products are allowed, but fat-free - up to 0, 5%. You should not use dairy products with added sugar and artificial additives.
- Nuts.You can take 1 handful a day, but only instead of vegetable oil.
- Flaxseed.3 teaspoons a day is desirable.
Menu
An approximate description of the daily meal in the first section:
- Breakfast:low-fat cottage cheese, grilled chicken breast (200 g), milk and sugar-free coffee;
- Lunch: Crab Chopsticks or Oatmeal Muffins
- Lunch:Spicy Mongolian beef with low fat yogurt;
- Afternoon tea:Cinnamon pancakes;
- Dinner:Shrimp with garlic, chicken pieces, green tea.
Section 2 alternation
If you did not see a doctor before starting the first stage of your diet, it is helpful to have a blood test for cholesterol and sugar at this stage. If there are good signs, you can continue the second phase of the Dukan diet, also called Cruise. It is designed to achieve instant weight loss. There are no restrictions on the amount and frequency of meals during the filming phase. The main point of the second phase of the Ducani diet is the change in protein and protein-vegetable days. We must not forget the way we drink (about 2 liters of water a day).
Approved Products
Oat bran is still mandatory in the diet. The protein products used are the same as those allowed in the first phase. They add vegetables:
- all kinds of cabbage;
- eggplant;
- zucchini;
- leeks and onions;
- cucumber;
- carrots;
- beets;
- spinach;
- celery;
- radish, turnip;
- paprika;
- asparagus;
- tomatoes;
- leaf salads;
- beans (green, green beans);
- pumpkin;
- soy;
- chicory.
Menu
This section allows you to make desserts that can be used as snacks. All fruits are forbidden as they contain natural sugar.
Menu for the second part of the day:
- breakfast:foiled vegetables, liver pate, cocoa;
- Lunch:cottage cheese underwear;
- Lunch:seafood soup, boiled lean veal (200 g) with ketchup, asparagus;
- afternoon snack:oatmeal;
- Dinner:Boiled mussels or oysters with dill and ginger lemonade.
Section 3 Consolidation
The main goal of this phase is to get out of the diet in the most gentle way. Stage 3 of the Dukan diet adjusts weight loss to the new diet in the most comfortable way possible. In humans, metabolic processes stabilize, the work of the digestive system normalizes, the parameters of the figure normalize. If the previous stages of the Ducani diet were unanimous, the third stage has a more varied menu. The fixation is now much easier to resist, the point is to eat food within reasonable limits.
Approved Products
What can be added to the diet in the consolidation phase:
- Fruit.One snack is allowed for each snack. If we are talking about strawberries or raspberries, then a small portion, if watermelon or melon - a slice. Dried fruit is strictly forbidden.
- Wholemeal bread.It is preferable to use products containing bran or rye flour. A maximum of 2 slices per day is allowed.
- Hard cheeses.The fat content of the product must not exceed 50%. Eat 40 g / day.
- Meat, game, poultry.Consumption of all species is allowed no more than once a week.
- Foods containing starch.Durum 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 the place of kitchen creativity. On six days a week (except Thursdays) you can eat protein and vegetable meals as well as those that may be added. On Thursday, only protein foods should be dedicated - this is a much-needed measure to stabilize weight.
Description of the example menu in the third section:
- breakfast:a slice of hard cheese, a slice of wholemeal bread, fat-free yogurt, coffee;
- lunch:cottage cheese or casserole;
- Lunch:Pasta squid, buckwheat soup with a slice of ham, freshly squeezed juice;
- afternoon snack:apple;
- Dinner:Baked potatoes with vegetables, a glass of milk.
Section 4 Stabilization
Every step of the Ducan is about losing weight. The stabilization phase no longer imposes almost any restrictions, but presupposes compliance with certain rules, which Pierre Ducan advises to follow throughout his life:
- never overeat;
- maintains a habit of regular walking or other physical activity;
- be sure to check the amount of fluid (up to 2 liters of water per day);
- Have a protein day once a week.
In addition, there are prohibited foods, including sugar and fructose. It is advisable to avoid moldy cheeses and goat's milk products. It is not advisable to eat large amounts of fruit - it is better to limit it to one intake per day. Meat should only be consumed from low-fat varieties in limited quantities. The menu should be dominated by foods rich in protein and fiber, not fats. Sometimes you can drink a glass of red wine. It is advisable to completely exclude other alcohol from the diet because it triggers the appetite.
Approved Products
During the stabilization phase, you can gradually return to your usual diet, but you can follow the new diet rules. Food consumption should always be checked to ensure that weight does not return.
Sweets and carbonated drinks should be avoided. You better take a closer look at the many vegetarian recipes. Vegetable salads should be cooked without vegetable oil, flavored with soy sauce or lemon juice.
Menu
When the gradual weight loss is over, it is 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 phase is to strengthen the new nutritional system, which does not allow a person to go further from the path of achieving the planned goal.
Sample menu for the last part of the day:
- breakfast:a boiled egg, a slice of ham with wholemeal bread, coffee cream;
- Lunch:Crab sticks or chicken casserole;
- lunch:sea fish ear, fried eggplant;
- afternoon snack:a piece of melon or watermelon;
- Dinner:Seafood julienne with broccoli casserole cheese and tea.