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 the parts, the range of permitted products is quite wide. A long -term diet is calculated, which is determined by each person's individual characteristics and objectives. Adipose tissue is lost, the muscle is preserved. In the absence of contraindications, this nutrition has a healing effect.
The essence of Ducan's diet
The essence of Dukan's diet is the use of low carbohydrate proteins and products for a long time. Carbohydrates are a source of energy, but when consumed in excessive amounts, they turn into adipose tissue. Its exclusion from the diet contributes to the fact that, to obtain energy, the body begins to use existing fat reserves, because of this, weight loss occurs. At the same time, protein foods, which can be consumed in this energy system, serves as a building material for muscle tissue. Therefore, in addition to weight loss, the losing weight receives a toned body.
Products containing proteins are well saturated so that the losing weight does not look like physiological hunger. In addition, their digestion is a process of energy consumption, so calorie deficiency is guaranteed. The only thing you need to deal with is food addiction and harmful habits. The main positive feature of Ducan's diet is that it is projected for a long time, which consists of four steps. The first three are designed for the loss of extra pounds, the fourth - to maintain this weight. Thus, with the help of this technique, you can remain slender for a lifetime.
Excess calculator
To determine the number of extra pounds, it is necessary to take into account various personal data:
- Age - With each decade, metabolism is significantly decelerated, this is a characteristic of each person.
- Sexual, in men, metabolism is much faster due to the difference in hormonal systems.
- The initial weight.
- Human growth in meters.
- Physical activity.
Using these parameters, the body mass index according to the formula is calculated: divide the initial weight by height into a square into a square. Even more determined:
- Perfect weight and its difference with the current;
- The duration of each period of the diet.
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 will be addressed with this problem for specialists for individual counting.
General rules for all steps
The mandatory rules for effective weight loss seem this:
- The complete exclusion of oils, fats of any origin, mayonnaise and other sauces of stores.
- Thermal impact methods on products during cooking are saving: you can cook, bake, steam, in a grill, in an anti -pait coating.
- The main refueling of salads and vegetable dishes is lemon juice.
- Daily use of oat bran is mandatory. In addition to the fact that they serve as an excellent energy source and a replacement for flour, they also clean toxin intestines well and normalize digestion. You can use them purely or as part of any dish and bake.
- Squirrel digestion is a laborious process for the gastrointestinal tract organs. It can be facilitated by the daily use of simple clean water in an amount of at least two liters. This will be a good constipation prevention that can occur with this diet.
- It is important - daily to do long walks. Perfectly - at least half an hour. Pietr Ducan insists on abandoning elevators and escalators who need to prefer climbing the steps.
- Refusal of sugar and products that contain, alcohol, fruits and high -carbon potatoes.
The rules are easy to read, but according to revisions, they are difficult to implement. However, you can get used to them, the main thing is to tune in correctly and support the first weeks.
Attack - Description of the first stage of the diet
At this stage, which lasts three days, you can eat only protein products. This will serve as a beautiful agitation body. To digest this food, you need to spend a lot of effort so that metabolism starts working hard. It is important not to forget drinking water, which in itself is considered a catalyst for metabolism. The list of products allowed for consumption has 72 points, the main one:
- Lent types of meat: veal, beef, offal, chicken.
- Chicken and quail eggs.
- Any varieties of fish, all types of seafood.
- Sour products with minimal fat content, low fat cottage cheese.
- Low -fat cheeses: Brynza, tofu.
This stage is the hardest, but if you pass it, it is very likely that weight loss will be successful. During this period, on average, from three pounds are lost.
The second stage is alternation
This phase of weight loss, according to the Ducan system, is also called "cruise". A 72 protein items are replenished with 28 types of vegetables. The main one:
- Green vegetables: cucumbers, cabbage, zucchini, vegetables.
- Tomato.
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 plate or meal.
- Alternative meals of vegetable and protein for one day.
- Organize the mono-daily discharge on any of the permitted products.
A prerequisite is the alternation of protein and vegetable days about 2-3 times in 10 days.
The loss of one kilogram per week is considered ideal at this stage.
Bowling
During the "cruise" period, a weight of weight may occur or the plated plateau - when the diet is strictly observed and the kilograms do not disappear. There are several reasons for this:
- Critical days in women.
- Swelling due to the small amount of water used and large salt.
- Adaptive reaction of the body.
Solutions to solve the problem:
- Wait until the end of menstruation and observe the weight.
- Increase the number of pure water daily.
- Try to reduce the amount of salt.
- Organize a discharge protein or vegetable day.
Anyway, it is important not to separate and continue to eat as part of the general rules of the diet and the allowed products list.
The third stage is consolidation
The stage of "consolidation" or consolidation of the result provides for a gradual return to the menu that was before the diet. 100 grams of these products are introduced in the daily menu:
- Groups - rice, sarracene wheat, oats.
- Bread is preferably rye or whole grain.
- Macarones - The best of all - of hard varieties of wheat.
- Potatoes - In small cooked, baked but not fried quantities.
- Vegetable oils - flaxseed, olive, grape seeds, amaranth.
- Fruits - Except for candy: bananas, dates, grapes.
- Sweets are preferably useful: natural marshmallows or jelly, dark chocolate, fruit jam, jam, various sweets or dried fruits. Make sure - 3 teaspoons of honey daily.
- Every day - 3 tablespoons of oat bran in the composition of various dishes or not. In the second case, it is ideal to eat them half an hour before eating, washed with ordinary 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 kg per month.
ROOM - Weight stabilization
The fourth and final stage of Ducan's diet is essentially a way of life that will not gain weight by observing several simple rules:
- The use of oats in the amount of 3 tablespoons every day.
- Moderate daily physical activity - Walking on foot, walking the steps, rejection of the elevator, if possible - some viable training.
- Every 7 days - a day of fasting protein.
The base of the diet is still low calorie vegetables and protein products, everything else is used moderately.
Which products can be consumed
The list of products allowed on the Pierre Ducan diet consists of 100 positions, 72 of them can be consumed in unlimited quantities:
- Low -fat meat: meat (cuts of beef for steaks, tongue, cut, kidneys, liver, carcass back, rostbif), basement, rabbit, fat -free pork.
- Bird: Any part of turkey, chicken, dove, quail, offal.
- Fish: Fresh and ice cream: Paltus, sole, salmon, salmon, hurt, sea perch, bitch, sardines, mackerel, cod, hek.
- All seafood, including crab.
- The cheese tofu.
- Bran of oats.
- Chicken and quail eggs.
- Dairy and fermented milk with low power power: cheese, cottage cheese, kefir, yogurt, milk.
- Konnyaku Plant Rapsha - Shiretaki.
- Green, young onions, lemon juice.
From the second stage of the diet, 28 items can use:
- Cabbage: White, Broccoli, Brussels, Sea, Color.
- Legumes: peas, asparagus, patch beans.
- Pumpkin vegetables: pumpkin, zucchini, cucumber.
- One night: potatoes, eggplant, tomatoes.
- Green, spinach, radishes.
Starting with the third phase in moderate quantities, they are allowed:
- Oils: olive, amaranth, salty, flaxseed, colza. From 5 grams per day, from the second stage at 30, from the room.
- Gerja Berries - Up to 2 tablespoons.
- Linen and chia seeds - in the alternation phase, one tablespoon a day.
- Crab sticks.
- Tomato paste.
- Bread, pasta.
- Ugly fruits.
The list of products allowed for each stage of the diet is constantly expanding. On store shelves, you can already find confectionery products in Ducan.
Which products cannot be consumed
For the diet to bring the desired result, it is necessary to exclude various products from the diet. But unlike many weight loss systems, experts in this weight loss method take into account the characteristics of human psychology. If there is a strong desire to eat sweets, it is allowed to use some dark chocolate immediately to avoid collapse in the future.
Products forbidden in the attack phase:
- Confectionery.
- Bakery products.
- Groups.
- Legumes.
- Potato.
- All types of nuts and seeds.
- Sugar, salt.
- Store sauces.
- Noodle.
- Fat and melted cheeses.
- Any oils, including butter.
- Sausage products.
- Pork and poultry of greasy meat and birds.
Products prohibited at the "cruise" stage are the list the same as "attack" except for vegetables and fruits permitted.
Products prohibited at the "consolidation" stage- Same, but cereals, pasta, bread, bread and some sweets (sweets, dark chocolate) are allowed in small quantities.
In the consolidation phase, you can eat all products with moderation, but it is recommended to observe a healthy balanced diet. It provides the rejection of white flour products, sugar, store sauces, sausages.
Approximate menu for every day
We offer an approximate version of the daily diet for each stage:
"Attack":
Breakfast- Low -fat cottage cheese with oat bran.
To have lunch- cooked meat, 2 eggs.
Afternoon snack- Kefir.
To have lunch- Seafood cocktail.
"Cruise":
Breakfast:Omlet of chicken and milk eggs at 0% fat.
To have lunch:A steam cooked chicken with broccoli.
Afternoon snack:Green apple, yogurt.
To have lunch:Baked fish, cabbage salad and cucumber.
"Consolidation":
Breakfast:Boiled eggs, cottage cheese, orange.
To have lunch:A porridge of sarracene wheat, stew of vegetables, baked turkey meat.
Afternoon snack:Kefir.
To have lunch:Fish and vegetable soup.
The list of allowed products allows you to try and eat varied.
Ducan diet recipes for internships
For the first stage
Cottage cheese casserole for breakfast.You will need: a low -fat cottage cheese briquet, 3 medium chicken eggs, 3 tablespoons of oat bran, half a glass of kefir, a natural sucrose to taste.
Preparation: Pour the cutter with kefir for 10 minutes and then mix them with the rest of the components, bake for 20 to 25 minutes.
At this stage, you can use with a tutella in a Ducan then - with dietary traffic jams (without sugar), with honey, fruits.
Nutella in Ducan.You will need: low fat mililites, milliliters, milk with milk-4 tablespoons, cocoa-a tablespoon of a south-to-taste, from 2nd to 4th stage, you can honey.
For the second stage
Okroshka for lunch. You will need to: Kefir low, 100 grams of boiled chicken breast or turkey meat, 2 chicken eggs, a large bunch of vegetables, a cucumber.
Preparation: Cut all solid ingredients with small cubes, add to kefir. Salt, pepper and sprinkle in abundance in chopped herbs.
Against -indications
The energy system developed by Pierre Dukan is not suitable for everyone. This should be taken into consideration before adhering to it. Weight loss this way is strictly forbidden:
- People who suffer from high pressure.
- In the presence of any kidney diseases.
- In such liver diseases: cholecystitis or disease of bile calculations.
- With stomach or duodenal ulcers.
- Children and adolescents.
- In the phase of pregnancy planning, during it, during lactation.
- It is undesirable to observe Ducan's diet in diabetes, any variety of allergies, digestive organs diseases.
What results can be achieved?
The weight is the fastest lost during the "attack. "During the week of the diet characteristic of this period, you can fall to 6 kg, depending on the initial parameters. During the "cruise", 1 kg per week is considered an average indicator. Given the possible weight coatings and individual characteristics, this indicator can float within 300-400 grams. During "consolidation", the neglected weight loss mechanism continues to work and every month you can lose up to three pounds. The purpose of the "stabilization" period is to maintain the result.