The ducan protein diet is recognized as one of the most effective today.She constantly collects positive criticism and has already helped lose weight a large number of people.For example, it was she who allowed the most beautiful bride of the chosen one of Prince William Kate Middleton.The author of the diet, as you can imagine, is the French doctor Pierre Dukan.
Pierre Dukan Protein Diet: a detailed description and principles
The ducan diet allows you to get results quickly if you are correctly observing the diet.The first step, called protein attack, will help speed up metabolism and fat burning in the shortest possible time;Therefore, after 5 days, you will have impressive results.
However, to get a stable result, you need to join Dr. Dukan for several months.If you wish, you can completely eat in accordance with the principles declared all your life.The diet provides a restriction of carbohydrates and fats focused on protein.The doctor himself believes that without a sufficient amount of protein, normal body activity is impossible.
Positive moment:The weight loss program allows you to eat any amount of food at any time.The whole process is divided into four stages, during which you can easily lose hateful kilograms and then recover them.
General rules for all steps
- Drink at least 1.5 liters of mineral or potable water without gasoline every day.
- It is imperative to use the tablespoons of oat bran daily-5-3, drinking them with water (usually constipation occurs, the bran is offered as a means of prevention).
- Walking daily in the fresh air.
- Be sure to use vitamin preparations.
100 Ducan Dietary Products
The coveted one Dukan includes 72 protein products and 28 species containing vegetable carbohydrates.Separately from the entire list are the oat bran.They cannot be attributed to any of the categories, but this is a very important element on the Dukan product list.Bran consumption is mandatory, although the recommended amount varies in each of the four stages of the diet.
The base of the diet is a variety of protein products.For the convenience of perception of the list, they are divided into subcategories: meat products, poultry, fish, seafood, dairy and eggs.
Meat products
- Meat - fillet, beftex, roasted meat, steak
- Veal - All parts, including rib, if you remove strata from fat
- Konina - All parts except the lower abdomen
- Meat tongue - except for the oily rear
- Calm tongue
- The Language of the Lamb
- Liver-ana, if there is no tendency to cardiovascular disease
- Bashturma
- Any dried meat
- Rabbit
- Busy and veal kidney
- Hot pork with low fat (fillet) - in the consolidation phase
- A ham of a lamb, except for the upper fat part - at the consolidation stage
- Low -content pork ham, except gross -in the consolidation phase
All varieties of meat are prepared without adding fat, vegetable and butter, sour cream.It is allowed to lubricate the pan with a lubricated napkin with several drops of vegetable oil.Cooked meat, barbecue and oven cooking is recommended.The hasty meat is also baked in the form of coastal.
Bird
- Chicken - With the exception of the skin and the bottom of the wing
- Türkiye - In any culinary processing
- Guinea Snake
- Pigeon
- Quail
- Game
- Lenten Poultry Ham
The bird is recommended cooked or roasted.It should be prepared on the skin so that the meat is not too dry, but do not forget to consume without skin.
Fish
- Bamabulka
- Drado
- Sole
- Carp
- Carp
- Mullet
- Sprat
- Salmon
- Whiting
- Moving
- Burbot
- Sturgeon
- Sole
- Haddock
- Putassa
- Hail
- SARDINS
- herring
- Skat
- Horsetail
- SOUND
- Zander
- Cod
- Tuna
- Acne
- Trout
- Hake
- Picker
- Smoked fish - any
- Dry fish - any
- Fish canned foods - only in your own juice, without adding oil and tomatoes
The fish is prepared without the use of oil and vegetables.It can be seasoned with oil without oil.Tuna, salmon and mackerel can be prepared in white wine sauce.
Seafood
- Crab sticks
- Crab
- Lula
- All varieties of shrimp
- Lobster
- Omara
- Trumpeter
- Hedgehog
- Langusts
- Vieiras do Mar
- Media
- Oysters
- Shock
0%dairy products of fat content:
- Small milk
- Cottage cheese
- Fatfound Kefir
- Low fat yogurts without adding sugar, fruits and berries
- Fat cheese - in the consolidation of the stage
You can consume dairy products with aromas.Aspartam artificial sweeteners are also allowed.
Eggs
- Chicken eggs
- Quail eggs
Egg consumption is not limited, but it is necessary to monitor the cholesterol level.
Additives and spices
- Milk
- Synthetic sweetener aspartam
- Vinegar
- Garlic
- Caraway
- Pepper and any other sharp spices
- Parsley, basil and any other aromatic herb
- Green and leg onion - in a minimal amount like seasoning
- Rods like an additive on dishes in the number of spices
- Lemon - Without sugar, such as seasoning for fish, seafood and meat
- Mustard
- Beer yeast
- Salt - in minimum quantity
- Synthetic vitamin preparations
- Sugar -free chewing gum
From the second stage of Dukan's diet, various types of vegetables are allowed.Vegetables are a source of carbohydrates necessary for brain nutrition.Without carbohydrates, the risk to the body increases, so they should not neglect them
28 DUCAN DIET VEGETABLES
- Eggplant
- Mushrooms
- Zucchini
- White cabbage
- The cabbage is colorful
- Broccoli cabbage
- Kohlrabi cabbage
- Brussels cabbage
- Salads leaf - all types
- Onion
- Chard
- Carrots - No more than 1 time a day
- Cucumber
- The pepper is sweet
- Tomato
- Radish
- Turnip
- Radish
- Onion
- Chicory salad
- Beetroot - No more than 1 time a day
- Celery
- Sparks
- Black eyes peas
- Pumpkin - in the consolidation phase
- Dill
- Spinach
- Sorrel
Vegetables are also prepared without adding oil.The preference is given to dishes of fresh, boiled and roasted vegetables.
Complete and partially limited products
- Animal fats are prohibited at all stages of the diet in Dukan
- Vegetable oil is allowed only in the amount of a few drops, which are lubricated with the pan when cooking
- Starch -containing products are prohibited completely in the first two stages of the diet.
In the consolidation phase, 2 parts of some products contain starch per week are allowed.That:
- Pale
- Rice
- Corn
- Noodle
- Wheat
- Lentils
- Beans
All other starch products, including avocados, remain forbidden until the end of the last stage of the diet.
- The cheese in 3 stages of the diet can eat in an amount of 40 grams per day
- Bread can be consumed from the stage, setting 2 pieces a day.Preference should be given to bright and whole bread of thick flour.The SDBA is completely forbidden.
- The ice cream may be in every step except the attack, but it is better in the milk cocktail.
- The seeds are strictly prohibited by everything except the pumpkin.
- Fruits and berries are completely prohibited in the first two stages of the diet.
From the consolidation stage, some fruits are allowed in the amount of 1 serving per day.That:
- Apples - 1 pc.per day
- Strawberries - 1 Pires
- Raspberry - 1 Sleeps
- Melon - 1 slice
- Watermelon - 1 slice
- Glass - 1 pc.
- Kiwi - 2 pcs.
- Persian - 1 pc.
- Apricot - 2 pcs.
- Pear - 1 pc.
- Nectarine - 1 pc.
- Mango - half the large or 1 small
All other fruits and berries are prohibited at all stages of the diet.
- Sweets and sweets are also excluded from the diet.
Important!When using sugar substitutions, it is best to consult a doctor first, as they are not always useful for the body.
The first stage of the Ducan Diet: Attack
It lasts from three to ten days, depending on how much you need to lose weight.If you plan to lose up to 10 kg, you will need three days.If 10-20 kg, three to five days.For those who want to lose weight over 30 kg, the duration of the attack can be 5 to 10 days.
The attack is a powerful body load with protein as a result of which metabolism begins to change, and you should quickly get rid of fat.
In attack, the main food is the protein.During this time you can lose two to six extra kilograms and can eat protein foods in any quantity, even completely saturated.
All dishes are cooked fat (boiling, steamed or grilled, roasted), because the ruler excludes very high foods.In addition to pure meat, several sea gifts are perfect as they are low calorie and contain proteins.
Vegetable foods in attack are completely prohibited.You can use only spices and, in minimal amounts, vegetable products such as onion, garlic, capers and lemons to improve the taste of dishes.
Be sure to include oat white in the diet.In Bran's attack, you need to eat 1.5 tablespoons.tablespoons a day.
As for liquid, it should be consumed as much as possible.Drink mineral water, participation in diet, green tea and tea in herbs, coffee.
Important:At the beginning of the attack, you can experience greater fatigue, weakness, dry mouth.Perhaps a bad mood, irritability and an unexpected feeling of hunger.Make sure you have allowed products in enough quantities at any time.Eat as soon as you want.Avoid heavy physical effort attack and any competition, but do not give up walks and their usual exercises.After the 3rd day of the attack, the feeling of hunger will disappear.
If you drank enough water after the fourth day of the attack, the constipation may begin.Increase the amount of drunk fluid per day.You can also drink a spoonful of paraffin oil at the end of the food.But avoid powerful laxatives.
During attack and alternation, use vitamin preparations.
The second stage of the Ducan diet: alternation (cruise)
One of the most important stages of Dr. Ducan's diet is alternation (or cruise).
At this stage, Dr. Dukan recommends alternate protein (protein) days with protein vegetables when it is allowed to use carbohydrates.As in attack, the scheme depends on the weight you need to lose.Up to 10 kg-proteins and plant protein alternatives in the sequence of 1: 1, 2: 2 or 3: 3. If more overweight, you will have to switch the days-5: 5. However, Dr. Dukan recommends resorting to 5: 5 only in exceptional cases.The most effective and at the same time safe is the 1: 1 scheme or, in extreme cases, 2: 2.
In so -called protein and vegetable days, you can eat not all vegetables, but only those included in the allowed list of products.There are 22 Ducan diets permitted.
As the feeling of hunger on the cruise is much smaller than at the beginning of the attack, the number of products you eat will start to decrease notably.Do not make a big mistake, do not refuse protein products on days when carbohydrates are allowed.
All vegetables that contain starches are prohibited at this time.All of these are legumes, potatoes, corn, avocados, artichokes.Similarly, all cereals and cereals are prohibited.Low calorie fat does not exist;Therefore, any oil, including olive, cannot be consumed.
Every day, in alternation, you can add 2 products from the list following the diet:
- Soy Cream - 2 tablespoons.
- 3-4 %-1 teaspoon cream
- Vegetable oil - a few drops in a napkin to clean the Teflon pan before frying products
- Low fat cheese (10%) - 20 g
- Dry wine - 80 grams
It is also allowed to eat: gelatin, agar, garlic, algae, stems, soy sauce, mustard, vinegar and adjika, any spices, sugar replace and drinks with a calorie content of less than 1 kcal by 250 ml, tofu and dry milk.You can pamper yourself with crab sticks, but no more than eight pieces a day as they include starch.
Unlike protein products, whose consumption is not limited, it is possible only a limited amount to eat vegetables, even on a day of proteins and vegetables.Eat only until the feeling of hunger is satisfied and no longer a piece.
To replenish the salads, use refueling independently based on yogurt, kefir and balsamic vinegar with the addition of mustard, spices and dry or fresh aromatic herbs.In no case do not replenish salads with petroleum, sour cream or, in addition, mayonnaise!
In the alternation phase, eat oat bran in the number of two tablespoons per day.The bran should be part of the diet on protein and protein and vegetable days.
The weight reduction in alternation is slower than in an attack.In no case do not try to accelerate the process by changing the proportion of days of protein and vegetable proteins, this is dangerous.
The alternation stage continues until you reach the desired weight.
Third Step of Diet: Consolidation
The third stage of the Dukanov diet is called consolidation or consolidation.The duration of the third depends on how much you lost in the previous two.Each kilogram lost "will consolidate" 10 days.This is a very important stage.
This stage is the hardest.By any force, the body is trying to return the lost kilograms.For this, it involves three mechanisms:
- The feeling of hunger exacerbates strongly
- Energy consumption is reduced, this is expressly expressed in increasing fatigue, cold sensitivity grows, the need for sleep and rest increases, hair growth and nails diminish, memory worsening
- The body's ability to extract calories from food consumed is increasing: enzymes appear in the small intestine that contribute to the division of elements that come in such a way that the body extracts 30% more calories from products that arrive than in normal state
It is impossible to neutralize this effect, you just need to know how long it acts.If you have lost 1 kg, the duration of this unpleasant effect will be 10 days, for 3 kg-1 and 3 months to 9-10 kilograms lost.Knowing about the time of your action, you should not panic, but simply accept unpleasant sensations as guaranteed.They will not be with you forever, will not remain with you forever.
Consolidation rules
- First of all, calculate the approximate duration of your consolidation stage.You will need 10 days to consolidate each kilogram lost.
- The process of changing proteins and plant products is completed.You can consume them every day.Together and separately, according to your desires, in any combination.
- 1 day a week, you should remain protein without additives of any products that contain carbohydrates.
- During consolidation, you should get used to the body to moderate the consumption of food that has been prohibited earlier.First of all, they are fruits, honey, vegetables containing grain starch and fat.
In your daily diet, there are some fruits in the amount of 1 serving a day, 2 pieces of bread made of thick flour, hard cheeses, 1 tablespoon honey, some cereals and 2 portions of vegetables containing starch per week.The most important thing is to remain prudent and not follow your body, requiring much greater intake of new products than you are ready to offer it.
And finally, the main feature of the consolidation stage.You must regularly organize a culinary holiday for yourself.In the first half of this long stage, the festive meal should take place once a week in the second half - 2 times.
A festive meal is a meal at lunch or night, but preferably dinner.During this meal you can eat absolutely any food, and especially the one you have lost during the diet.But here it is still necessary to comply with 2 conditions:
- Between the two festive meals, it should spend at least 2 days.
- You do not have the right to add -in.
The festive meal consists of 1 first, 1 second dish, dessert, appetizer and wine - all in common quantities.It is strictly forbidden to place the additive on a plate.The purpose of this holiday is the biological pleasure that your body has been deprived for a long time, but it really needs.Your task during a festive meal is to taste and taste and feel a sense of satiety.To stop fighting for the return of lost kilograms, the body must understand that you do not infringe it at all.
Fourth Internship: Weight stabilization
You finally weigh as much as you like.Now your main task will be to consolidate the achievement and not roll again for a set of thoughtless kilograms.You move on to a daily lifestyle that does not involve restrictions and strict instructions.
To consolidate success, you just need to include in your daily life just a few simple rules:
- As mentioned earlier, in the last stage of the diet, you are returning to usual food.There are no more significant restrictions on products.The only important indicator is the volume of food consumed.Do not eat too much.
- Select one day a week as a day of protein diet.On this day, use only protein products that were recommended to you in the attack phase.
- Do not use many fruits.Although you have some product, the fruits should be more aware of the fruits.Eat -no more than one once a day.
- Reduce fish consumption.Try to cook dishes with smaller portions of fish or replace it with another protein product.
- Restrictions also concern products with a high starch content, which were prohibited in the alternation phase.Potatoes can be cooked no more than 2 times a week.
- Limit salt consumption into a day of protein.
- Watch sports.Now you have any kind of sport.
- The amount of water used in the fourth stage of the diet tries to keep 2 liters a day.
- It is highly recommended to increase the amount of bran consumed.In this diet, they are in a special account and their number increased from stage to stage.Now the bran volume should be at least 3 tablespoons a day.
“What, how and why?”: Answers to the most frequently asked questions
Where to start Ducan's diet?
First of all, you need to consult your doctor.Your body will undergo a serious stress in the first week, and if you are not ready for it or have against -indications to use a certain type of product, it is worth considering other diets.It is worth noting that if Ducan's protein diet is not adequate to you, you can forget the stays forever.They will be even more dangerous for your body.
What to do if the kidneys or hearts start hurting during the diet?
Play a diet immediately.Any evil -to be in the body means that the diet does not match you.
A few days after the diet began, an unpleasant odor appeared from the mouth.Is it normal?
Yes, this is a normal body reaction to a sharp increase in the amount of protein consumed.After 5-7 days, when the body gets used to it, the smell will disappear.But take care of the specific smell of skin acetone or breathing.In this case, the diet should stop immediately and increase carbohydrate consumption, and then consult a doctor and check the condition of the liver, kidneys and pancreas.
What kind of sport should be done?
If you support a diet and have no body problems, you can handle any active sport.
Will Ducan's diet get rid of cellulite?
Just a diet - no.Without a set of exercises, you cannot achieve the maximum result.This technique will help you normalize metabolism in the body and bring your body to the state of the norm.
Is the diet of Dr. Dukan for vegetarians appropriate?
Yes, it is suitable.But you need to understand that proteins from all nutritional components are the only vital nutrients for humans.The body of the human body cannot synthesize it, but its functioning requires at least 1 gram of pure animal protein for 1 kg weight a day.If your vegetarianism is not limited by the use of meat, you easily replace the protein contained in meat with fish, eggs and dairy products.If you do not consume protein products, lower vegetable protein will not be sufficient.In this case, the diet will lead to premature aging, hair loss, protein leaching of muscles, skin and bones and even a deterioration of memory and analytical skills.
Is the diet recommended for nursing mothers?
No. The child should receive useful substances in abundance.By limiting yourself, you will limit the child.Having restored your weight and figure, you can greatly damage the baby's health.
Is it possible to sit in Ducan's diet during pregnancy?
The answer is the same as the above item.With your diet, you will limit yourself and the child.Think several times before sitting on any diet.Without consulting an expert, do not take any measure.
Can salt be consumed?
Yes, you can and even need to use salt, but in small quantities.2 grams per day - the most appropriate amount.If you want to eat more salt, drink more water.Refusing completely from salt is not recommended.
What to do if there was a collapse?
It all depends on the reasons for collapse.If you accidentally ate any of the products not recommended, continue the diet even more.The result will appear.If the collapse occurred due to the fact that your body has no nutrients, you should think of changing the diet.
The weight stopped.Why?
A clear weight loss is observed only in the attack phase.In the future, the waking overweight rate will decrease significantly.If your weight remains in a brand of about a week, this is quite normal.If the weight is not reduced for about a month, this is the sign of the body that it will not be possible to lose more, since the ideal brand was achieved at the moment.Or you break the diet and should review your diet.
What to do if constipation started in the early stages?
This is the usual reaction of the body to the transition to a protein diet.But there is nothing normal in it.Try to drink more liquids.If constipation lasts a long time, drink a slight laxative.
Is Ducan's diet useful for men?
Yes. There is no difference by a man or a woman.
Approximate menu
Approximate menu for protein day
- Breakfast: 2-3 egg protein omlet, skim milk and herbs.A piece of salmon, tea or low salty coffee;
- Second breakfast: 2 tablespoons white, yogurt;
- Lunch: cooked meat or fat without fat and roasted chicken with the addition of garlic, lemon and rosemary;
- Afternoon snack: boiled shrimp with turmoil and pepper replenishment;
- Dinner: Salmon steak, seafood, lamb or lamb, low fat kefir.
Approximate menu for a mixed day (vegetable protein)
- Breakfast: Pancakes embroidered with grated carrots;Omelet with onion, tomato and sweet pepper;low fat cottage cheese;
- Second breakfast: yogurt, fruits;
- Lunch: pair of tuna or other fish with low fat, boiled vegetables or vegetable soup (no potatoes), tea or coffee;
- Snack: Salad of fresh vegetables (cabbage, spinach, asparagus, sweet pepper, celery, cucumber, radish, tomatoes, etc.), yogurt;
- Dinner: cooked or grilled meat;cooked cabbage with cables and dill;Eggplant and tomato.