You will find out which phases of the Ducan diet exist, and you will receive a varied menu for the week for each phase. The article will teach you how to correctly and without consequences return to the diet, if suddenly there was a breakdown.
Features of the Ducan diet
French nutritionist Pierre Dukan has invented a diet with which you can quickly and effectively get rid of extra pounds. Thanks to this diet, over the past 20 years, people have changed and become the best version of themselves. Many celebrities and media personalities sing the praises of this diet, but is everything really that perfect with this diet? You will find out soon.
Note!The principle of the diet is simple - you cut back on carbohydrates, eat a lot of protein, and still eat a calorie deficit.
For those people who understand weight loss systems, it will immediately become clear that a diet with a calorie deficit and a minimum of carbohydrates in the diet can definitely be considered effective. She has similarities with the protein and the Kremlin diets, but not as obvious as it might seem at first glance.
The Ducan diet is famous for its special principles:
- The duration of the diet is no more than two months, depending on the initial weight and the desired result.
- Only chicken, turkey (skinless) and seafood are allowed. The rest of the fatty meats are prohibited. You can also eat fish and the methods of its preparation are not limited - steamed, boiled or grilled.
- Dairy products can only be consumed in a fat-free form. And yoghurts only with natural flavors.
- Salt and sugar are prohibited, but you can use spices and natural sauces.
- The first few days, the diet must be followed very strictly - only dairy products and meat.Then you can introduce vegetables and fruits into your diet (except those that contain starch), and in unlimited quantities and in any form (raw or boiled).
- A spoonful of bran once a day is the most important ingredient that must be present in the diet.
- The diet is followed strictly in phases, which you will learn more about below.
- Sports and exercise throughout the diet are also a must. At least 30 minutes of activity and a break from sedentary work for 10 minutes every hour or two.
- You need to drink at least one and a half liters of clean water per day, depending on weight and height. Each person has his own norm, and it can be found out both from a nutritionist and calculated on a special calculator on the Internet.
Diet phases
Each phase lasts a certain amount of time, depending on your current weight. Below you will find out everything about each stage of losing weight on the Ducan diet.
Phase "Attack"
During the first phase, you need to consume a lot of protein foods.Maximum term - 10 days, depending on your excess weight. If you want to lose up to 5 kilograms, stick to the first phase for only 1-2 days.
Note!If you want to lose 10 kilograms, the term for you will be 3-5 days. If your excess weight is more than 10 kilograms, the duration of the phase should be 5-10 days.
Rules:
- 1. 5 tablespoons of bran on an empty stomach;
- active lifestyle (at least 30 minutes of exercise or active pastime per day);
- at least 2 liters of water per day.
Allowed Products:
- lean meat;
- skinless chicken and turkey;
- fish in any form;
- seafood;
- eggs (protein is not limited, yolk - up to 2 per day);
- skimmed milk;
- cottage cheese;
- kefir;
- natural yogurt;
- liver (beef, veal, poultry);
- kidneys and veal tongue;
- sugar free coffee;
- green teas;
- spice;
- sugar substitutes.
Attention!Prohibited foods: sugar, pork, lamb, ketchup, honey, butter.
Menu for the week:
Monday
- Breakfast: scrambled eggs with milk, coffee without sugar.
- Lunch: poultry broth, green tea.
- Afternoon snack: steamed cheesecakes.
- Dinner: baked fish, a glass of kefir.
Tuesday
- Breakfast: oatmeal with bran in milk, coffee without sugar.
- Lunch: boiled chicken breast, tea with lemon and ginger.
- Afternoon snack: casserole, a glass of milk.
- Dinner: baked poultry meatballs, herbal tea.
Wednesday
- Breakfast: boiled eggs, cottage cheese, green tea.
- Lunch: chicken fillet fried in chunks (marinated in bran and unsweetened yogurt).
- Afternoon snack: cottage cheese, raspberry tea.
- Dinner: omelet with fish, chamomile tea.
Thursday
- Breakfast: a sandwich with bran bread, cottage cheese and chicken fillet, tea with lemon.
- Lunch: fish soup with eggs and onions, ginger tea.
- Afternoon snack: cottage cheese with lemon juice, tea.
- Dinner: fish baked in herbs and lemon juice, mint tea.
Friday
- Breakfast: scrambled eggs with cottage cheese, coffee without sugar.
- Lunch: baked chicken in herbs, tea.
- Afternoon snack: bran pancakes (instead of flour), milk.
- Dinner: vegetable salad with pieces of fish, tea with lemon.
Saturday
- Breakfast: scrambled eggs with low-fat ham, coffee.
- Lunch: lean beef steak, kefir.
- Afternoon snack: bran biscuits, ginger tea.
- Dinner: seafood omelet, lemon tea.
Sunday
- Breakfast: scrambled eggs with curd cheese and herbs, green tea.
- Lunch: chicken breast with vegetables, chamomile tea.
- Afternoon snack: wheat porridge with bran, kefir.
- Dinner: pieces of chicken fillet stewed in kefir with curry seasoning, tea with lemon.
Phase "Alternation"
This phasecan last long enough - there are no clear deadlines. . . You can move on to the next phase when you see really noticeable results. The essence of the phase is the alternation of protein days with protein-vegetable days.
Rules:
- one and a half tablespoons of bran a day;
- no more than 1 liter (kilogram) of dairy products;
- at least 2 liters of water per day;
- at least 40 minutes of activities per day;
- prohibited products remain the same as in the first phase;
- no more than 1 low fat yogurt with fruit;
- no more than 1 soy natural yogurt.
Allowed Products:
- everything from the first phase menu;
- tomatoes;
- cucumbers;
- radish;
- asparagus;
- beans;
- zucchini;
- eggplant;
- carrots and beets (in limited quantities);
- celery;
- mushrooms;
- cabbage;
- pumpkin;
- leeks and onions;
- bell pepper;
- skimmed milk powder;
- olive oil (up to 1 tablespoon per day).
Menu for the week:
Monday
- Breakfast: cottage cheese, tea.
- Lunch: stewed cabbage with sausages, coffee.
- Afternoon snack: natural marmalade, green tea.
- Dinner: chicken pieces (baked in bran) with vegetables.
Tuesday
- Breakfast: cottage cheese, coffee without sugar.
- Lunch: chicken fillet with kefir.
- Afternoon snack: a small curd casserole.
- Dinner: fish cakes and kefir.
Wednesday
- Breakfast: cereal with bran, ginger tea.
- Lunch: fish cakes, vegetable salad.
- Afternoon snack: profiteroles and tea.
- Dinner: bell peppers, sausages, tea.
Thursday
- Breakfast: sliced sausages, cheese, scrambled eggs and coffee.
- Lunch: chicken cutlets (chopped) and kefir.
- Afternoon snack: ginger tea with bran biscuits.
- Dinner: chicken broth, diet flatbread with cheese.
Friday
- Breakfast: cottage cheese, coffee.
- Lunch: fish cakes, beet salad.
- Afternoon snack: yogurt and crab sticks.
- Dinner: mushroom soup, tea.
Saturday
- Breakfast: scrambled eggs, chamomile tea.
- Lunch: chicken pieces in kefir marinade.
- Afternoon snack: yogurt with fruit and bran.
- Dinner: fish cakes, tea.
Sunday
- Breakfast: tortilla with cheese, boiled egg, coffee without sugar.
- Lunch: fish soup and bran crispbread.
- Afternoon snack: yeast-free cookies with tea without sugar.
- Dinner: cottage cheese with natural cottage cheese and fruits.
Phase "Consolidation"
Thisthe stage is aimed at "consolidating" the results.During the first two phases, you have achieved the desired result and now you need to try as much as possible to maintain the effect and never return to diets.
Rules:
- for each lost kilogram of weight, 10 days of consolidation are allotted, that is, if you have lost 5 kilograms, then the period of your "consolidation" will be 50 days, and so on;
- everything that you did before is supported, that is, you leave the bran and training without fail;
- once a week arrange a fasting protein day;
- you can allow yourself to eat whatever you want, but in moderation and at the right time of day;
- do not eat more than 200 grams of pasta and starchy foods;
- do not eat more than 200 grams of cereals and cereals;
- small amounts of alcohol and favorite sweets are allowed;
- some sugar and salt in foods are also made available.
Allowed Products:
- berries;
- cheese;
- alcohol (dry wine);
- whole wheat bread;
- lean parts of lamb and pork;
- couscous, bulgur, wheat porridge.
The menu remains the same, but is now more extensive. Before consuming any starchy foods, it is important to make sure that you do not exceed your daily allowance (usually 200 grams). Lean cuts of pork and lamb should also be consumed in limited quantities.
Important!Sweet and alcohol are allowed in strict small portions for the first 6-10 days of the new phase, then the amount can be increased.
Recipes
On diets, the most difficult thing is to come up with something so interesting and unusual to cook so as not to break down in the first week. Below you will find some very simple recipes to help you diversify your diet during your tough diet days. Bon Appetit!
Pink salmon for "Attack"
Ingredients:
- pink salmon - 1 pc. ;
- lemon - ½ pc. ;
- sea salt to taste;
- allspice - 2 pcs. ;
- bay leaf - 1 pc.
Cooking process:
- Gut and clean the fish from scales, wash.
- Sprinkle with lemon juice, salt and grind well over the entire surface and inside the fish. Leave on for 15 minutes.
- Place the fish in a roasting sleeve, add bay leaves and allspice peas.
- In an oven preheated to 175 degrees, bake the fish for 15-20 minutes.
- Done! Serve with fresh vegetables.
Chicken breast with carrots for "Alternation"
Ingredients:
- chicken breast - 200 g;
- onions - 60 g;
- carrots - 1 pc. ;
- olive oil - 1 tbspl;
- salt, pepper, paprika - to taste.
Cooking process:
- Prepare all foods. Wash the chicken breast and cut into 2-4 pieces. Chop the carrots and onions into rings.
- In one bowl, combine onions, carrots and chicken breast, add salt, pepper and paprika, and a little olive oil. Mix well.
- Put the contents of the bowl on a baking sheet with foil, close the foil tightly and send to a slow cooker for 35 minutes. Bake in the "Baking" mode.
- Done! Serve with a little greens on top.
Fat burning drink for "Consolidation"
Ingredients:
- low-fat kefir - 250 ml;
- ginger - ½ tbsp. l . ;
- cinnamon - ½ tbsp. l . ;
- red ground pepper - a pinch.
Cooking process:
- Pour low-fat kefir into a glass.
- Add cinnamon, ginger (grated) and a pinch of pepper. Mix well.
- Done! Drink the drink in the morning or before bed for the best effect.
Who is the diet for?
- For those who want to get rid of extra pounds without counting calories and strict restrictions.
- Those who love fish and poultry are ready to give up fatty meat.
- Those who are ready to stick to the plan and eat à la carte.
- Those who want to follow a diet, but sometimes allow themselves to consciously "break".
- For those who love sports, but do not go in for heavy sports.
- Those who have a persistent organism.
- Those with type 2 diabetes mellitus (as recommended by a doctor).
- Those who are ready to go to the goal and achieve their goal.
Harm and contraindications
Throughout the diet, the body will not receive the full range of vitamins and minerals from the food you are about to eat. This shortage can be easily replaced with special vitamin complexes and dietary supplements, but for this you need to be tested. If you do not take care of this, there is a great risk of deteriorating health and immunity, which will lead to diseases and negative consequences.
Note!Protein is a very difficult food to digest. Not every body will be able to cope with that amount of incoming protein, so it is important to control the amount of protein per day, and if you have problems with stool, eat laxatives (of course, those that are allowed on the diet).
In addition, protein puts a heavy load on the kidneys, and the amount of water prescribed in the diet may not be enough to remove this weight from the body. The only way out is to drink even more water. Also, the diet has the following contraindications:
- kidney failure and other kidney problems;
- pregnancy;
- elderly age;
- liver problems;
- weak immunity, tendency to frequent colds;
- hypertension;
- planning pregnancy;
- lactation;
- cholelithiasis;
- cholecystitis;
- atherosclerosis;
- gout;
- intestinal dyskinesia;
- diabetes;
- gastritis;
- allergy;
- intestinal atony;
- chronic constipation;
- depression, frequent stress.
As you can see, the list of contraindications is quite impressive, and you must definitely study it carefully before deciding on this diet. Of course,if you are clearly sure that you want to lose weight, you can consult a doctor, get testedand find out under what conditions you will be allowed to sit on this diet. However, you must be prepared for the fact that in this case your diet will be stricter than in the classic version. At least because, deviating from it, you will have a serious risk of harm to your health.
Note!If your situation is not too badly neglected, it is better to look for a more gentle option so that your health does not suffer. If there are a lot of extra pounds, contact your doctor, and he will prescribe you an individual diet with a menu for every day.
Diet breakdown
Breakdowns happen even on the most gentle and simple diets - this is a fact. No one is immune from momentary weakness, which can happen even in the most hardy and persistent person. butdon't panic if you break loose and eat the forbidden fruit. . . Pierre Dukan is an ingenious nutritionist who foresaw this problem and found a solution for it. He gives some tips to help you not blame yourself and continue your diet without any problems.
These are the guidelines:
- If there was a breakdown, do not allow yourself to eat something else harmful that day, justifying yourself by the fact that you have already broken off and everything is lost. Nothing is lost! Accept the fact that you gave up a little bit, and go back to your current regime and try not to make this mistake again.
- If you fell through during the "Attack" phase, extend this phase for another 1-2 days, and then your figure will not be affected in any way.
- If you get lost at any of the stages, be sure to arrange 1-2 days of protein food after that.
- In case of a breakdown, be sure to increase the amount of water and drink only green tea. Increase outdoor walks and physical activity to 40-50 minutes a day.
- Stick to the idea that in the last stage you will be able to allow yourself to eat more goodies than in the first two phases. This motivation will help you move on.
- Try experimenting with food and enjoy the cooking process. Find a wide variety of diet recipes and cook for fun!
Losing weight is a very painful topic for many girls. Unfortunately, not everyone can find a good option specifically for themselves, and because of this, the process of getting rid of excess weight is delayed. There are several popular ways to lose weight quickly. This is the Maggi diet or the strict Japanese diet.
butat the moment, the Ducan diet is considered the most proven, with the help of which not only women, but also men have been losing weight for 20 years. This method is definitely worth trying if you have no contraindications and serious health problems.