Ducan's diet is considered one of the most effective and popular weight loss techniques. The diet is based on protein products. There are no restrictions on parts, the range of authorized products is quite wide. A diet for a long period is calculated, which is determined by the individual characteristics and goals of each person. The adipose tissue is lost, the muscles are preserved. In the absence of contraindications, such nutrition has a healing effect.
The essence of Dukan's diet
The essence of Ducan's diet is the use of proteins and products with a low car for a long period of time. Carbohydrates are a source of energy, but when consumed in excessive amounts, they become fat. Excluding them from the diet contributes to the fact that in order to obtain energy, the body begins to use existing fat reserves, therefore there is weight loss. At the same time, the protein food that can be consumed in this power system serves as a building material for muscle tissue. Therefore, in addition to weight loss, weight loss receives a toned body.
Protein -containing products are well saturated so that weight loss does not experience physiological hunger. In addition, digestion is a very energy process, so calorie deficiency is guaranteed. The only thing you need to handle is food addiction and unhealthy habits. The main positive feature of Ducan's diet is that it is intended for a long time, which consists of four stages. The first three of them are intended for the loss of extra pounds, the fourth - to hold this weight. Thus, with the help of this technique, you can remain slender for life.
Excess calculator
In order to determine the number of excess pounds, it is necessary to take into account several personal data:
- Age - every decade, metabolism is significantly slow, it is a characteristic of each person.
- Men sexual metabolism is much faster because of the difference in hormonal systems.
- The original weight.
- Human growth of meters.
- Physical activity.
Using these parameters, the body mass index is calculated according to the formula: Divide the original weight at a square height in a square. Further defined:
- perfect weight and its difference with electricity;
- The duration of each of the dietary periods.
On various sites dedicated to weight loss and a healthy lifestyle, you can calculate this data online. It is recommended that athletes with increased muscle mass be discussed with this problem for specialists for individual counting.
General rules for all stages
The rules obligatory for effective weight loss sound like this:
- Complete exclusion of oils, fats of any origin, mayonnaise and other sauces from the shelves of stores.
- The methods of thermal impact on the products during cooking are sparing: you can cook, bake, steam, grilled, on a coating against element.
- The main loading of salads and vegetable dishes is lemon juice.
- Daily use of oat bran is a must. In addition to the fact that they serve as an excellent source of energy and a substitute for flour, they also cleanse the intestine of toxins well and normalize digestion. You can use them in pure form or as part of any dishes and baking.
- Squirrel foods are a laborious process for the organs of the gastrointestinal tract. It can be facilitated by daily use of simple clean water in an amount of at least two liters. This will be a good prevention of constipation that can occur with such a diet.
- It is important - to take tourist long walks on a daily basis. Perfect - at least half an hour. Pietr Ducan insists on abandoning elevators and escalators who should prefer to climb the steps.
- Sugar and products containing it, alcohol, sweet fruits high in carbon and potatoes.
The rules are easy to read, but according to reviews they are difficult to implement. Nevertheless, you can get used to them, the main thing is to adjust properly and withstand the first few weeks.
Attack - Description of the first stage of the diet
In this phase, which lasts for three days, you can only eat protein products. This will serve as a beautiful shaking. To absorb such food, you need to spend a lot of effort, so that metabolism begins to work hard. It is important not to forget about drinking water, which in itself is considered a catalyst for metabolism. The list of products allowed for consumption has 72 points, mainly of them:
- Post types of meat: veal, beef, offal, chicken.
- Chicken and quail eggs.
- All varieties of fish, all types of seafood.
- Acid products with minimal fat content, low -fat cottage cheese.
- Low -fat cheeses: brynza, tofu.
This stage is the most difficult, but if you go through it, then it is very likely that weight loss will be successful. During this period, an average of three pounds are lost.
The second stage is alternation
This phase of weight loss according to the Ducan system is also called a "cruise". A diet of 72 protein subjects is filled with 28 types of vegetables. The main one:
- Green vegetables: cucumbers, cabbage, zucchini, greenery.
- Tomatoes.
A positive moment of this period is the ability to make a menu based on personal taste preferences:
- Combine proteins and vegetables as part of a dish or meal.
- Alternative dishes for vegetables and proteins for one day.
- Arrange the unloading of the mono day of any of the authorized products.
A prerequisite is the alternation of days of protein and vegetables about 2-3 times in 10 days.
At this stage, the loss of one kilogram per week is considered perfect.
Bowling
During the "cruise" period, weight or so -called plateau may occur - when the diet is strictly observed and the pounds do not go away. There are several reasons for this:
- Critical days for women.
- Swelling due to the small amount of water used and scale.
- Adaptive body reaction.
Solutions to solve the problem:
- Wait until the end of your menstruation and observe the weight.
- Increase the number of daily clean water.
- Try to reduce the amount of salt.
- Arrange a unloading protein or vegetable day.
In any case, it is important not to break away and continue to eat as part of the general rules of the diet and the list of authorized products.
The third stage is consolidation
The "consolidation" stage or the consolidation of the result ensures a gradual return to the menu that was before the diet. 100 grams of such products are entered in the daily menu:
- Groups - rice, buckwheat, oatmeal.
- Bread is preferably rye or overall.
- Macaroni - the most optimal of all - of solid wheat varieties.
- Potatoes - in small quantities boiled, roasted, but not fried.
- Vegetable oils - flaxseed, olives, grape seeds, amaranth.
- Fruits - except for sweets: bananas, dates, grapes.
- Sweets are preferable to useful: natural rose or marmalade, bitter chocolate, fruit jelly, jelly, various sweets or bars of dried fruits. Rest assured - 3 teaspoons of honey every day.
- Every day - 3 tablespoons of oat bran in the composition of different dishes or not. In the second case, it is most optimal to eat them half an hour before eating, washed with plain water.
To determine an individual number of days in the consolidation phase, you need to multiply the number of pounds lost by 10. Be sure to organize a day of protein fasting once a week. At this stage, it is possible to lose about 3-4 pounds a month.
Fourth - Weight Stabilization
The fourth and final stage of Dukan's diet is essentially a way of life that will not gain weight, following a few simple rules:
- The use of oatmeal in the amount of 3 tablespoons each day.
- Daily moderate physical activity - walking on foot, walking on the steps, rejection of the elevator, if possible - any feasible training.
- Every 7 days - a day of protein on an empty stomach.
The basis of the diet is still low -calorie vegetables and protein products, everything else is used moderately.
What products can be consumed
The list of products authorized in Pierre Dukan's diet consists of 100 positions, 72 of them can be consumed in unlimited quantities:
- Low fat meat: beef (cuts of meat for steaks, tongue, cut, kidney, liver, corpse back, rostbif), basement, rabbit, pork without fat.
- Bird: All parts of turkey, chicken, dove, quail, offal.
- Fish: fresh and ice cream: Paltus, Flounder, Salmon, Salmon, Dorada, Sea Costur, Putassa, Sardine, Squerel, Cod, Hek.
- All seafood, including crabs.
- Tofu cheese.
- Oats.
- Chicken and quail eggs.
- Dairy and fermented low -feed milk: cheese, cottage cheese, yogurt, yogurt, milk.
- Lapsha from the plant konnyaku - Shiretaki.
- Green, young onions, lemon juice.
From the second stage of the diet, another 28 items are allowed:
- Cabbage: white, broccoli, Brussels, sea, color.
- Legumes: peas, asparagus, spots.
- Pumpkin vegetables: pumpkin, zucchini, cucumber.
- Night: potatoes, eggplant, tomatoes.
- Green, spinach, radishes.
Starting with the third phase in moderation, they are allowed:
- Oils: olives, amaranth, salted, flaxseed, rapeseed. Starting from 5 grams per day from the second stage to 30 from the fourth.
- Gerdja fruits - up to 2 tbsp.
- Flax and chia seeds - from the alternation phase, one tablespoon a day.
- Crab sticks.
- Tomato paste.
- Bread, pasta.
- Ugly fruits.
The list of authorized products for each stage of the diet is constantly expanding. On the shelves of stores you can now find confectionery products in Ducan.
What products cannot be consumed
In order for the diet to bring the desired result, it is necessary to exclude a number of diet products. But unlike many weight loss systems, specialists in this method of weight loss take into account the characteristics of human psychology. If you have a strong desire to eat sweets, you are allowed to use a little bitter chocolate at a time to avoid breakdown in the future.
Prohibited Products at the Attack stage:
- Confectionery.
- Bread products.
- Groups.
- Legumes.
- Potato.
- All types of nuts and seeds.
- Sugar, salt.
- Keep sauces.
- Pasta.
- Fat and melted cheeses.
- Any oils, including oil.
- Products of sausages.
- Fatty meat pork and poultry.
Forbidden products at the cruise stage are the list the same as the "attack", except for the allowed vegetables and fruits.
Prohibited Products at the Stage of Consolidation- The same but cereals, pasta, bread, bread and some sweets (candy, bitter chocolate) are allowed in small quantities.
In the consolidation phase, you can eat in moderate all products, but it is recommended that you monitor a healthy balanced diet. It provides the rejection of white flour products, sugar, storage sauces, sausages.
Approximate menu for each day
We offer an approximate version of the daily diet for each stage:
"Attack":
Breakfast- High fat cottage cheese with oat bran.
Dinner- boiled beef, 2 eggs.
Afternoon breakfast- Kefir.
Dinner- A seafood cocktail.
"Cruise":
Breakfast:Omelette of chicken eggs and milk 0% fat.
Dinner:Steamed boiled chicken with broccoli.
Afternoon Breakfast:Green apple, yogurt.
Dinner:Roasted fish, cabbage and cucumber silt.
"Consolidation":
Breakfast:Boiled eggs, cottage cheese, orange.
Dinner:A little buckwheat porridge, stew of vegetables, roast turkey meat.
Afternoon Breakfast:Kefir.
Dinner:Fish and vegetable soup.
The product list allows you to experiment and eat a variety of.
Ducan diets recipes by stages
For the first stage
Curd cheese cheese for breakfast.You will need: a low -fat house briquette, 3 medium -sized chicken eggs, 3 tablespoons of oat bran, half a glass of kefir, natural sucrose to taste.
Preparation: Pour a kefir cutter for 10 minutes, then mix them with the remaining components, bake in the oven for 20-25 minutes.
At this point, you can use DuCan Tutella, in the next - with diet jams (without sugar), with honey, fruits.
Dukan Nutella. You will need: low fat milk 200, milk fat milk-4 tablespoons, cocoa-a-chopsty spoonful of sucrose to taste, from 2nd to 4th stage, which you can meth.
For the second stage
LunchSYou will need: low -fat kefir, 100 grams of cooked chicken breasts or turkey meat, 2 chicken eggs, a large bunch of greenery, cucumber.
Preparation: Cut all hard ingredients with small cubes, add to kefir. Salt, pepper and sprinkle in finely chopped herbs.
Contraindications
The power supply, developed by Pierre Ducan, is not suitable for everyone. This must be taken into account before you stick to it. Thus, weight loss is strictly forbidden:
- People suffering from high pressure.
- In the presence of kidney disease.
- In such diseases of the liver: cholecystitis or gallstone disease.
- With stomach or duodenal ulcers.
- Children and adolescents.
- At the stage of pregnancy planning, during it, during lactation.
- It is undesirable to monitor Dukan's diet in diabetes, any variety of allergies, diseases of the digestive organs.
What results can be achieved?
The weight is the fastest lost during the "attack". During the week of the diet that is characteristic of this period, you can drop up to 6 pounds, depending on the original parameters. During the Cruise 1 kilogram a week is considered an average indicator. Given the possible weight lining and individual characteristics, this indicator can fluctuate within 300-400 grams. During the "consolidation", the neglected weight loss mechanism continues to work and you can lose up to three pounds every month. The purpose of the stabilization period is to maintain the result.