When you are overweight, one starts looking for a suitable weight loss diet. Ducan's diet is very popular among men and women because it does not contain strict restrictions. The basic 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 each phase. Eligible products for each period will be discussed in detail.
What is the Ducan diet
The principle of the Dukan feeding system is very cheerful: you can eat without restrictions and lose weight. However, not all are allowed, but some foods. The famous French doctor Pierre Ducan, who developed this food system, claims that people have the opportunity to eat in normal quantities without gaining weight. 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 Dukan is to adhere to this rule for the rest of your life: spend one day a week with exclusively protein foods. During the rest of the time it is allowed to eat any food after establishing the ideal individual weight. Pierre Ducan believes that everyone's weight 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 the division of the diet into 4 phases. The first two stages aim to ensure that the person does not gain extra pounds again. Normal weight is reached at the end of the second phase. The third stage is consolidating the result. The problem with being overweight is keeping the results. Anyone can easily lose weight, but after a while they gain it again. 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 for the rest of your life.
Duration
The first stage of the Ducan diet is the shortest - from 2 to 7 days. The duration depends on the initial weight of the slimming body. For those who want to lose a little weight, two days will be enough, and for very obese people it is recommended to endure a protein diet for a week.
The second stage takes more time. Some manage to reach the desired weight in 2 weeks, while others need 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 will last 50 days.
Ducan System
According to Pierre Ducan's observation, the consumption of protein products gives people who are losing weight stunning results. To prevent weight gain, you should adhere to two rules: take twenty minutes of walking 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 great. Let's take a closer look at all the stages of the Ducan diet.
Stage 1 Attack
The main goal of the first stage 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 oil, sunflower), soy sauce, balsamic vinegar. The use of spices, tomato paste and sweetener is allowed. 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 you unload the body, to adjust to weight loss.
So, allowed products from 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 are better. It is recommended to reduce the consumption of egg yolk during the diet to a minimum.
- Fish, seafood.Everything is allowed. Better to steam, simmer or boil. Canned meat and fish, as well as fried foods are not allowed.
- Fermented milk and dairy products. All products are allowed, but without fat - up to 0, 5%. You cannot use dairy products with added sugar and artificial additives.
- Nuts.You can take 1 handful a day, but only instead of vegetable oil.
- Flax seeds.3 teaspoons a day is desirable.
Menu
Approximate description of the day's meals during the first phase:
- breakfast:low-fat cottage cheese, grilled chicken breast (200 g), coffee without milk and sugar;
- Lunch: Crab sticks or muffins with oat bran
- lunch:spicy Mongolian beef, low-fat yogurt;
- afternoon tea:pancakes with cinnamon;
- dinner:shrimp with garlic, chicken pieces, green tea.
Alternation of stage 2
If there was no appointment with the doctor before starting the first stage of the diet, at this stage it is useful to do blood tests for cholesterol and sugar. With good readings, you can move on to the second phase of the Ducan diet, also called the Cruise. It is designed to achieve immediate weight loss. At the rotation stage there are no restrictions on the number 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 must not forget about the drinking regime (about 2 liters of water per day).
Approved products
Oat bran remains a must 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;
- aubergines;
- zucchini;
- leeks and onions; cucumbers;
- carrots;
- beets;
- spinach;
- celery;
- turnip, turnip;
- 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 forbidden because it contains natural sugar.
Sample menu from the second phase of the day:
- breakfast:vegetables baked in foil, liver pate, cocoa;
- lunch:cottage cheese;
- lunch:seafood soup, boiled lean beef (200 g) with ketchup, asparagus;
- afternoon breakfast:oatmeal cookies;
- dinner:boiled mussels or oysters with dill, ginger lemonade.
Step 3 Consolidation
The main goal of the phase is to get out of the diet in the most gentle way. Stage 3 of the Ducan diet adapts weight loss to the new diet as conveniently as possible. In humans, metabolic processes are stabilized, the work of the digestive tract is normalized, the parameters of the figure are normalized. If the previous stages of the Ducan diet were monotonous, then the third phase has a more varied menu. The attachment is now much easier to endure, the main thing is to eat food within reasonable limits.
Approved products
What can be added to the diet in the consolidation phase:
- Fruits.It is allowed to use one for each breakfast. If we talk about strawberries or raspberries, then a small portion, if watermelon or melon - a slice. Dried fruits are strictly forbidden.
- Wholemeal bread.It is preferable to use products with bran or rye flour. No more than 2 slices per day are allowed.
- Hard cheese.The fat content of the product should not exceed 50%. You can eat 40 g / day.
- Meat, game, poultry.Each type can be consumed no more than once a week.
- Foods containing starch.Hard pasta, peas, lentils, rice, potatoes and cereals can be gradually added to the diet during the consolidation phase.
Menu
If the first and second stages of Ducan's diet were more or less strict, then the third is a place for kitchen 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 dedicated only to protein foods - this is a very necessary measure to stabilize weight.
Description of the sample menu from the third stage:
- breakfast:slice of hard cheese, slice of wholemeal bread, low-fat yogurt, coffee;
- lunch:cottage cheese or casserole;
- lunch:squid pasta, buckwheat soup with a slice of ham, freshly squeezed juice;
- afternoon breakfast:apple;
- dinner:baked potatoes with vegetables, a glass of milk.
Stabilization in stage 4
All stages of Ducan are aimed at weight loss. The stabilization phase no longer imposes almost any restrictions, but implies compliance with certain rules that Pierre Ducan 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 the liquid (up to 2 liters of water per day);
- have a protein day once a week.
There are also forbidden foods, including sugar and fructose. It is advisable to avoid moldy cheeses and goat's milk products. It is not recommended to eat fruits in large quantities - it is better to limit them to one intake 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 fat. It is allowed to drink a glass of red wine from time to time. It is desirable to completely exclude other alcohol from the diet, because it provokes appetite.
Approved products
In the stabilization stage, you can gradually return to your usual diet, but adhere to the new food rules. Food consumption should always be monitored so that weight does not return.
Pastries and fizzy drinks should be avoided. You better take a closer look at the many vegetarian recipes. It is recommended to cook vegetable salads without vegetable oil, spices 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 is expanded to the maximum. The main goal of the stabilization phase is to strengthen the new food system, which will prevent a person from deviating further from the path to the desired goal.
Sample menu for the last phase of the day:
- breakfast:one boiled egg, a piece of ham with wholemeal bread, coffee with cream;
- lunch:crabs or chicken pots;
- lunch:ear of sea fish, roasted eggplant;
- afternoon tea:slice of melon or watermelon;
- dinner:julienne seafood, broccoli casserole with cheese, tea.