When the weight is overweight, a person starts looking for a suitable diet to lose weight. The Ducan diet is very popular among men and women because it has no strict restrictions. The main rule of the diet is to use only approved foods. The phases of the Ducan diet range from two days to six months, during which you should adhere to a different menu for a separate period. Eligible products for each period will be discussed in detail.
What is the Ducan Diet
The principle of the Dukan Nutrition System is very fun: you can eat without restriction and lose weight. However, not all are allowed, but some foods. Renowned French doctor Pierre Dukan, who developed this nutritional system, claims that people are capable of eating in normal amounts without becoming fat. To do this, you need to teach your body to not only use carbohydrates and fats for fuel, but also protein.
The main requirement to stabilize your weight according to Ducan is to follow this rule for the rest of your life: spend one day a week on all protein foods. For the rest of the time, it is allowed to eat any food after establishing an ideal personal weight. Pierre Ducan believes that each person's weight should be proportional to age, height and many other personal parameters, not the requirement of fashion.
Basic Rules
The principles of the Ducan Diet are based on dividing the diet into 4 phases. The first two stages are to ensure that the person does not gain any more weight. Normal weight is achieved by the end of the second stage. The third stage is to consolidate results. The problem with being overweight is keeping results. It is easy for anyone to lose body weight, but after a while they gain again. As weight returns, the body becomes less sensitive to any diet. The third stage is used to solve the problem. Stage four spans the rest of your life.
Duration
The first phase of the Ducan diet is the shortest - 2 to 7 days. Time depends on the initial weight of the body to lose weight. For those looking to lose a bit of weight, two days should suffice, and for those who are very fat, you should maintain a protein diet for one week.
The second stage takes longer. Some people achieve the desired weight in 2 weeks, while others need six months.
The third step must be taken on a 10-day basis for each lost kilogram. For example, if you lose 5 kg, then this phase of the Ducan diet will last 50 days.
Ducan System
As observed by Pierre Ducan, the consumption of protein products results in astonishing weight loss. To prevent weight gain, you should follow two rules: walking for twenty minutes a day and consuming 3 tablespoons of oat bran per day. These are not strict dietary rules for having a great body and feeling. Let's take a look at all the phases of the Ducan diet in detail.
Stage 1 attack
The main purpose of the first phase of the Ducan diet is to start the fat burning process in the human body. In addition to allowed food, you can drink coffee, tea, and herbal products in reasonable quantities. From salad dressings, it is allowed to use vegetable oils (olives, sunflower), soy sauce, balsamic vinegar. The use of spices, ketchup and sweeteners is acceptable. If you like cheese and meat dishes, seafood, fish, and eggs, then Attack phase will be the most delicious part of your diet.
Product approved
What to 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 detoxify the body, adjust to lose weight.
So the products are allowed by the Stage Attack:
- Meat.Low-fat varieties are welcome: rabbit, turkey, chicken, horse meat, beef. Sometimes it is allowed to eat internal organs: kidneys, liver, tongue.
- Egg whites.Chicken is allowed, but quails are better. The consumption of yolks in the diet should be minimized.
- Fish and seafood.Everything is allowed. Better to steam, simmer or boil. Canned meat and fish, as well as fried foods are not allowed.
- Milk and fermented dairy products. All products are allowed to be used but fat free - maximum 0. 5%. You cannot use dairy products with added sugars and artificial additives.
- Nuts.You can get 1 handful a day, but only instead of vegetable oil.
- Flaxseed.Should take 3 teaspoons per day.
Menu
Approximate description of the meals of the day in the early stage:
- breakfast:low-fat cheese, grilled chicken breast (200 g), coffee without milk and sugar;
- lunch: Crab stick or oat bran muffins
- lunch:spicy Mongolian beef, low-fat yogurt;
- afternoon tea:waffles;
- dinner:shrimp with garlic, chicken pieces, green tea.
Alternate phase 2
If you don't see a doctor before starting the first phase of the diet, then at this stage you should have a blood test for cholesterol and sugar. If the signs are good, you can go for the second phase of the Dukan diet, also known as the Journey. It is designed for immediate weight loss. At the Alternation stage, there are no restrictions on the number and frequency of meals. The main point of the second phase of the Ducan diet is to change the protein and protein-vegetable dates. We must not forget about the diet (about 2 liters of water per day).
Product approved
Oat bran is still a must in the diet. Protein products are used the same as those allowed in the early stages. Vegetables are added to them:
- all types of cabbage;
- eggplant;
- zucchini;
- leeks and onions;
- cucumber;
- carrots;
- beetroot;
- spinach;
- celery;
- turnip, turnip;
- bell peppers;
- asparagus;
- tomatoes;
- leaf lettuce;
- beans (green beans, green beans);
- pumpkin;
- soybeans;
- chicory.
Menu
At this stage it is allowed to prepare desserts that can be used as a snack. Any fruit is banned because it contains natural sugars.
Sample menu for the second phase of the day:
- breakfast:baking foil, liver pate, cocoa;
- lunch:blancmange curd;
- lunch:seafood soup, boiled veal (200 g) with ketchup, asparagus beans;
- afternoon snacks:oat biscuits;
- dinner:mussels or oysters boiled with dill, ginger lime juice.
Phase 3 Consolidation
The main goal of this stage is to get out of the diet with utmost ease. The 3rd phase of the Ducan Diet adjusts weight loss to the new diet as comfortably as possible. In humans, the metabolism is stable, the work of the digestive apparatus is normalized, the parameters of the figure return to normal. If the previous phases of the Ducan diet were monotonous, then Phase 3 had a more varied menu. Fasting was much easier to tolerate, the main thing being eating food within reasonable limits.
Product approved
What can be added to the diet in the Merge stage:
- Fruit.One is allowed per snack. If we're talking about strawberries or raspberries, then a small portion, if it's a watermelon or a watermelon - a slice. Dried fruit is strictly prohibited.
- Whole grain bread.Should use products with bran or rye flour. No more than 2 slices per day.
- Hard cheese.The fat content of the product should not exceed 50%. You can eat 40 g / day.
- Meat, games, poultry.Each species is allowed to consume no more than 1 time per week.
- Starch food.Pasta, peas, lentils, rice, potatoes, and grains can be gradually incorporated into the diet during the Incorporation phase.
Menu
If the first and second phases of the Ducan diet are more or less strict, then the third stage is the place for creativity in the kitchen. Six days a week (except Thursday), you can eat protein and veggies and foods that are allowed. Fifth should only be for protein rich foods - this is a very necessary measure to stabilize the weight.
Description of the third stage sample menu:
- breakfast:a slice of hard cheese, a slice of cereal bread, low-fat yogurt, coffee;
- lunch:cheese or casserole;
- lunch:pasta with squid, buckwheat soup with a slice of ham, freshly squeezed juice;
- afternoon snacks:apples;
- dinner:baked potatoes with vegetables, a glass of milk.
Stage 4 stabilization
All stages of Ducan are aimed at losing weight. Stabilization has almost no restrictions, but it presupposes compliance with some of the rules that Pierre Dukan recommends over the course of your life:
- never overeat;
- maintaining a habit of regular walking or other physical activity;
- don't forget to monitor the fluid rate (up to 2 liters of water per day);
- has one protein day once a week.
In addition, there are prohibited foods, including sugar and fructose. Moldy cheeses and goat milk products should be avoided. Fruit is not recommended to eat in large quantities - it is better to limit your intake to once per day. Eat only low fat meats and in limited amounts. The menu should be mostly protein and fiber rich, not fat. It is allowed to occasionally drink a glass of red wine. You should completely exclude other alcohol from your diet, as it causes cravings.
Product approved
At Stabilization you can gradually return to your normal diet, but stick to the new food rules. Food consumption must be monitored at all times so that the weight does not return.
Sweets and carbonated drinks should be avoided. Better to take a close look at the many vegetarian recipes. Should cook vegetable salads without vegetable oil, season with soy sauce or lemon juice.
Menu
Once the step-by-step weight loss process is over, it will be much easier to prepare the right foods as the table of allowed foods has been expanded to the maximum. The main goal of the Stabilization phase is to reinforce a new nutritional system, which will prevent a person from straying further on the way to their intended goal.
Sample menu for the end of the day:
- breakfast:a boiled egg, a slice of ham with whole grain bread, creamy coffee;
- lunch:crab stick or stewed chicken;
- lunch:giant fish, grilled eggplant;
- afternoon snack:a piece of watermelon or watermelon;
- dinner:julienne seafood, cheese broccoli, tea.