Ducan's diet is included in the “top 10” diets preferred by millions of people.A diet, which gained wild popularity in the early 21st century, when a dietary specialist Pierre Dukan released the book “I cannot lose weight”.It was she who helped to lose weight thousands of people and became the best of her kind.
The principles and rules of Ducan's diet
The method of losing weight, studied and published by the French doctor-dietitian, lies in simple, but fundamental things.Only protein food used in the desired amount is introduced into daily meals.Since the digestion of proteins (read proteins) is more difficult than the same digestion of fats and carbohydrates, the body spends energy obtained from already accumulated fat.Next in the diet there are vegetables that enrich the body with fiber, vitamins.
Rules for all stages:
- reduce the amount of salt as possible;
- drink a lot of water, tea-2 liters per day or more;
- eat protein products without limiting the amount and despite time;
The rules should be carried out strictly at each stages, with the exception of a threat to life and health.There can be no other exceptions, otherwise the achieved result will quickly disappear or it will not learn to achieve it at all.
Ducan has developed a unique system in which every trifle is taken into account.What did you want?If you do 30 years to do what you love, and you will not achieve that.It is his diet that helps to get rid of excess weight forever.
Positive and negative moments of Ducan's diet
Like any diet, she has several advantages:
- At the first steps, excess weight loss occurs due to the fact that the body spends energy on digestion of carbohydrates, burning fats for this.The result appears and I want to continue to adhere to a diet;
- Within the framework of the diet, it is allowed to eat nutritious and useful foods;
- You do not need to cook food according to special recipes, you will be dependent on the place, the diet can be adhered to at home, on vacation or during working hours.
- You are free from constant calculations, tracking calories, and are also not limited in the time of eating and its quantity.
Unfortunately, the world is not perfect, if there are pros, then there will be disadvantages, otherwise there is no talk of balance.The disadvantages of such a diet are:
- a high amount of protein in the diet, and this, in turn, is increased cholesterol and the load on blood vessels, kidneys and liver;
- small fiber content in food (read problems with the intestines and gastrointestinal tract);
If possible, a diet is best observed under the supervision of a doctor specializing in losing weight.Since a lot of protein enters the body, carbohydrate metabolism can be disturbed.The reason for this is the low indicator of insulin in the human body.Things are serious enough to pay attention to them, if this is not done, then serious problems can begin with health.To reduce risks during a diet, it is necessary to drink more water, so the body is easier to derive the results of the protein decay.You can also drink vitamins, or better vitamin complexes, so you can give the body the necessary substances contained in food, which cannot be consumed during the diet.
Before the start
Think well and decide for yourself what you want to achieve with this diet, how many kg you want to throw off.If you have photos where you were slender, review them, remember this feeling of lightness.If possible, do an ultrasound to fix your condition of the internal organs to the diet and their size.It would be nice to pass tests, urine and blood to see what your body is before the diet.With all these analyzes, sign up for a doctor for a consultation, he will tell you what you have normal, what needs to be pulled to improve analyzes.Also, the tests will need to be taken at different stages of the diet in order to understand your general condition and make a further decision whether the diet is good for you or it is worth stopping it.I’ll say in advance that you will do the same procedure at the end of the diet and be surprised that your tests have become much better.Since excess weight is not only not very aesthetically pleasing, it is also an extra load on the body.
Everyone needs motivation - motivation is important!
A big plus for motivation will be the purchase of specific products that will help to diversify your dishes:
- sucrone;
- puddings;
- Syriants without sugar;
- skim cocoa;
- flavors;
- isolate soy or whey;
- funchosis;
- Shiraitaka noodles;
Low start
In a couple of weeks, we lower the amount of sugar and salt, since during the start of the diet, we refuse them, the word “completely”.
There are possible substitutes, here they will help us out:
- Starting from bread to branches from bran, bread or similar products allowed by diet;
- To calculate and bring the amount of fluid consumed to the above norm;
It is worth considering the expenses of high -quality meat and fish products, which are the basis of Ducan's diet.
Remember!Ducan has developed a protein diet that requires the implementation of the rules at each stage, if they do not adhere to them, you can not count on any results.
Stages of Ducan's diet
They are also called the diet of Dukan.As mentioned earlier, the diet is divided into 4 phases:
"Attack"- Stage 1, short, but productive, simultaneously laborious.Leads to rapid weight loss, about 2-3 kg per week.It is more often associated with the loss of water in the body, less often - with a decrease in fat.Important for motivation.
"Alternation"- Stage 2, is needed to achieve calculated weight, 72 products saturated with protein and 28 types of vegetable crops are allowed.The duration of the stage is considered based on the amount of reduced weight, 1 kg - 1 week.
"Consolidation"- Stage 3, is necessary to exclude regression based on the results of the diet (read the reverse set of weight).In the list of permitted products, fruits, bread, cheese and products in which there are starch.
2 days a week you can pamper yourself and there is something forbidden and calorie.As a rule, at the steps “alternation” and “consolidation”, people lose about 400 grams in 7 days.But, given that the diet of products is still a rich diet, but on the contrary, excitement appears and I want to adhere to it.
"Stabilization"- Stage 4, you can eat everything without gaining weights, but adhering to simple rules: one day of seven consists only of protein food, every day there is oatmeal and always climb the stairs, no elevators and escalators.It is respected throughout life or at your discretion.
Ducan diet list
The list of Ducan diet products does not end in 100 products.In addition to the list of permitted products during the “attacks” of Dyukan’s diet, it is allowed to use:
- The noodles of Shirtaki, which is produced from the root of the cognac plant, from which flour is made, and then products are prepared from it;
- oils (olive, sunflower, rapeseed), half a teaspoon, on the next phases of 1 teaspoon;
- Coji, rich in beneficial substances of the berry, you can use 2 tablespoons, on the trail.phases of 1 tablespoon;
Table of permitted diet products Ducan
| Category | Product |
|---|---|
| Lenten meat: | Beef liver |
| Wagger turkeys | |
| Chicken ham | |
| Pork ham is non -fat | |
| beef (clipping) | |
| Bashturma | |
| veal (fillet) | |
| steak | |
| roast beef | |
| language | |
| escalope | |
| calf buds | |
| rabbit | |
| Vegetables: | sorrel |
| spinach | |
| chicory | |
| Green patch beans | |
| pumpkin | |
| asparagus | |
| soy | |
| celery | |
| beet | |
| Onions | |
| turnip | |
| radish | |
| tomatoes | |
| pepper | |
| Palmito | |
| Cucumbers | |
| chard | |
| onions | |
| kohlrabi | |
| Cabbage is colored | |
| Red cabbage | |
| Brussels cabbage | |
| White cabbage | |
| Zucchini | |
| green salad | |
| mushrooms | |
| broccoli | |
| eggplant | |
| Bird: | Pigeons |
| turkey | |
| Chicken liver | |
| Chicken ventricles | |
| chicken | |
| Young cock | |
| quail | |
| ostrich | |
| guinea fowl | |
| Fish: | cod |
| Paltus (in any form, smoked) | |
| Drado | |
| Saira | |
| hake | |
| haddock | |
| burbot | |
| Putassa | |
| flounder | |
| Som | |
| herring | |
| mackerel | |
| pike | |
| carp | |
| mullet | |
| trout | |
| sprat | |
| Skat | |
| Sardins | |
| tuna (including canned food in your juice) | |
| salmon (including smoked) | |
| sturgeon | |
| squid | |
| crab sticks | |
| caviar | |
| Seafood: | Sea scallops |
| Tiger shrimp | |
| The shrimp is ordinary | |
| trumpeter | |
| Crayfish | |
| crab | |
| Langustees | |
| Omara | |
| Octopuses | |
| Caracatic | |
| Oysters | |
| Sea hedgehog | |
| Media | |
| Dairy products: | Cottage cheese |
| cottage cheese | |
| Ryazhenka | |
| yogurt | |
| Coarse cheese | |
| milk | |
| kefir | |
| yogurt (without additives) | |
| Brynza is little salt | |
| Acidophilin | |
| Eggs: | quail |
| Chicken |
When you reach the phase to"Cruise", here feel free to add:
- Corn starch, 1 tablespoon;
- cocoa powder, without fat-7-8 grams;
- dry milk - 30 grams;
- soy products, flour, yogurt, milk, sauce;
- sour cream of the lowest fat content that you will find;
- fruit yogurt, of course without sugar;
- sausages with a composition of poultry meat - 100 g;
- Shiraitaka noodles;
- oils (olive, vegetable, rapeseed), you can add to the foods on the phases "Attack"(Half of Ch.L.) and"Cruise"(1 tsp)," "Fixing"(1 tbsp);
The weight and quantity recommended above are indicated for one dish and expand the list of dishes and diet that are possible for cooking.
The system for losing weight, from the French colleague, likes to many in the fact that there are pastries, cookies, pancakes, chocolate, cakes, pasta, and funchosis.
Naturally, such dishes will have to be prepared according to certain recipes that will be indicated below.But with them it will be easier for you to hold a diet and a feeling of discomfort, from a lack of baking, will not appear.The dough is prepared on bran, corn, wheat, oatmeal.You can add ginger, which contributes to weight loss and improvement.We even have a separate article about the benefits of ginger, in fact, few people know about its advantages.
You can drink all drinks in which there is no sugar.Alcohol, fresh fruit juice, cannot be consumed in the first two stages, then white dry wine and juices without sugar are allowed, but in small quantities.It is worth noting that the whole diet should drink clean water, the more often the better, because it helps to digest proteins and leads metabolism to a more rational level for you.
Oat bran
The key product of the Ducan diet is present in the diet throughout the diet, is used every day.Their calorie content is not high, 100-150 kcal.Positively affect the body and allow you to maintain the balance of the body, which has switched to a protein diet.Their essence is that they absorb the result of protein splitting, help the body bring it out, and also hide the feeling of hunger.
The beneficial properties of bran:
- Beta-gluten helps reduce the amount of cholesterol in the body, and this is already a huge plus for us, a feeling of heaviness disappears, the vessels are less clogged;
- The selenium content helps the decay of the protein;
- dietary fibers that do not dissolve in gastric juice cleanse the stomach;
- with its light calorie content, reduces the overall indicator of calorie dishes;
- kefir with bran, excellent dinner, feeling of saturation + cleansing the body;
If you have gastritis or have problems with the digestive system and gastrointestinal tract, it is better to consult a doctor before starting a diet, since the diet can adversely affect your body.
Phase "Attack"
During this phase, the body receives stress, since only protein is allowed in food.Also during this phase, the body actively loses weight, so the duration of this phase is limited.
If you want to reset:
- From 0 to 5 kg.- One, two days;
- From 5 to 10 kg.- two, three days;
- From 10 to 20 kg.- Five, seven days;
- From 30 kg.-7-10 days;
If you spend more than 10 days at the “Attack” stage, this will lead to deplorable consequences.
You can’t sit in the “Attack” phase for more than 10 days!
Guide to the phase "Attack"
- We eat only protein food.
- We do not eat fat, prepare dishes without fat content.We refuse products containing fats.
- We drink 2-3 liters of clean water per day.
- We eat one and a half or two tablespoons of any of the above bran.
- We tie with great physical exertion, whether it be a gym, running or something else.
- We walk in the fresh air, allow the body to relax.
The phase "Attack" is better to start on vacation or on weekends.Since the body ceases to receive light energy, in the form of sugar and a feeling of fatigue may appear.Also at this time, unpleasant smell from sweat, similar to acetone, can appear at this time.During this phase, try to walk more often and take a shower.Walks will help to walk the appetite.During the first phase, we eat products from the table, namely the first 72 items.
The diet of the "Attack" phase
- low -fat milk, any;
- chicken;
- liver;
- low -fat fish;
- seafood;
- eggs, with yolks no more than 2-3 per day;
- sugar juice, 1 cup per day;
It is worth abandoning:
- cheese;
- fatty meat;
- alcohol;
- canvas and smoked meats;
To strengthen the taste of cooked or purchased dishes, you can use sauces, vinegar, seasonings, and other flavor enhancers.Instead of sugar, you can use fructose.
Many dishes can be prepared according to Dukanov recipes, you can see them on the Internet.
Du-Maiones
Since mayonnaise during the Ducan diet cannot be eaten, but it is necessary to dilute the taste of food, because otherwise it will become fresh, and this can affect the psychological state.But there is a way out, the so-called du-master.Cooking it is very simple:
- 2 raw yolks
- 240 grams of soft cottage cheese
- A teaspoon of mustard
- Salt and fructose (read the sugarzener)
- Paraffin oil (1 tbsp. L.)
- Apple vinegar or lemon juice (1 tbsp.
We put all this in a container and mix until a homogeneous mass similar to mayonnaise.And voila, now you can dilute your food with your own preparation mayonnaise.
Phase "Cruise" (it is also "alternation")
The “cruise” stage will last until you reach the right weight that you calculated at the beginning of the diet in accordance with the requirements and features for your body.Usually this phase lasts 1.5 - 5 months.The "cruise" phase implies the alternation of the CB (purely protein) and Bo (protein-vegetable) days.We alternate days according to schemes 1/1, 2/2, 3/3.Dukan recommends 1/1, so it is the simplest.
Guide to the "Cruise" phase
The amount of BB and God days per month should be equal.On average, 1 kg in weight, a week is leaving.The amount of CBB days cannot be increased, but you can increase the number of gods, for example, after a breakdown.After reaching the required weight, you need to immediately switch to the next stage.
Subscribing a diet in the cruise phase, a strict execution of the next series of rules is necessary:
- Oat bran are now accepted by 2 tbsp.l.per day.
- If the diet is accompanied by the presence of constipation, wheat bran is included in the diet.
- Drink 2 liters of water or more per day.
- Milk -containing products (yogurts, cottage cheese), etc.no more than 1 kg per day.
- 30 minutes of walking in the fresh air.
In the phase of alternation, the weight decreases to the desired, but it is worth it to give you slack and it will immediately begin to return, so in spite of a feeling of joy, we hold ourselves in our hands and go to the next stage.
It should be understood that when eating vegetables, weight loss is slowed, only proteins contribute to the removal of water from the body and weight loss.Saturating the body with water (through vegetables and the use of 2 liters of water), it may seem to you that you stopped dropping weight, but in fact you continue to lose weight, this will become noticeably later on a protein day, the water from the body will begin to decrease.
The diet of the "cruise" phase
You can eat all the products from the phase above, but the inclusion of 28 vegetables from the table of permitted products of Dukan in the diet is a pleasant addition.
You can highlight especially useful for use:
- mushrooms;
- celery, I have a separate article about it - celery for weight loss
- pumpkin and zucchini;
- cabbage of different types;
- beans;
You can’t use:
- bread;
- beans;
- pasta;
- potato;
- cereals;
- corn;
In the “cruise” phase, vegetables can be eaten in any form, but vegetable oil for cooking is allowed to be used for more than 1 teaspoon per day.
All dishes indicated in the menu, cook only according to Dyukanov recipes.
Phase "consolidation"
The “consolidation” phase - the name speaks for itself, this phase allows you to fix the achieved result, looking ahead, I will say that it is complex, since the weight is no longer lost, and it seems that here it is, the result is achieved.In fact, this judgment is deceptive and do not think in such a vein.It is necessary to remember as soon as you forget about the rules and stages of losing weight, how the weight begins to grow again.Therefore, keep yourself in your hands and do not stop there.
Guide to the "consolidation" phase (it is also "consolidation")
Many are interested in the duration of the “consolidation” phase, it directly depends on the number of kilograms dropped, each kilogram dropped is 10 days in the “consolidation” phase.Reducing weight in this phase is also implied.A normal weight loss in the "consolidation" phase is approximately 1 kg.per week.
Now let's move directly to the leadership:
- Squirrel day - now you will have one protein day in the week, as during the "Attack" phase.When to make such a day, of course you decide, but since this day in your mode will be present for a long time, and perhaps all your life, it is better that it is in the middle of the week.Pierre Ducan recommends Thursday.
- The product that must be consumed every day, as you probably have already guessed - oat bran, two and a half tablespoons, 2 liters of water per day are also required.
- Walking on foot, at least 30 minutes a day, is better longer.
- We monitor the state of our health, because such a diet is stress for the body.Any pain in the stomach, immediately go to the doctor.
The "consolidation" phase is distinguished by the presence of borel conditions.If on the previous two phases there are only 2 conditions, some of the products are allowed to use, the other is not, then here is their conditions almost for every day.
A pleasant bonus is that there are days when you can eat your favorite food in any quantities (feasting), as well as days when you can eat all vegetables, including vegetables with the content of starch.
Any week in the "consolidation" phase should contain days:
- Protein;
- Protein with vegetables;
- Protein with vegetables + foods with the content of starch;
- Day when you can eat everything;
- The remaining days of protein - vegetables;
I advise you to try the following schedule:
- Monday-protein-vegetable;
- Tuesday-protein-vegetable with products containing starch;
- Wednesday-protein-vegetable;
- Thursday - protein;
- Friday - you can eat everything, conveniently when meeting with friends;
- Saturday-protein-vegetable;
- Sunday-protein-vegetable (in the second half of the phase-the day when you can eat everything).
For each of these days, certain dishes are allowed, so try to make an individual menu.
Squirrel day- Such days are present in all phases of Ducan’s diet, they contribute to reducing excess weight.During 3 phases, animal protein can be consumed with spices and sauces that are allowed in 1 phase “Attack”.
The protein day diet includes:
- lean meat;
- bird, exception - goose and duck;
- giblets;
- fish with small fat content;
- seafood;
- low -fat milk;
- eggs (yolks 1-2 per day, proteins in any amount);
Spices, sauces, mustard, scanty amount of salt, sugar -substitute - we use all this for a variety of taste on protein days and not only.
Squirrel-vegetable day
Similar to the day from the "cruise" phase, in addition to all the allowed protein -day products, these includes:
- pepper, tomato, cucumber;
- mushrooms;
- eggplant;
- cabbage of all types;
- pumpkin;
- zucchini;
- radish;
- onion;
- beans;
Limitations in use, as well as in protein days, are not.
In addition, they are allowed:
- 50 grams of bread;
- 50 grams of solid cheese, minimum fat content;
- 200 grams of frkt (exception - bananas, dates, raisins);
- 1 portion of lamb or pork meat.
The diet expands and the diet is already becoming so complicated.
Squirrel-vegetable day with products containing starch
Here, a distinctive feature is the presence of products with the content of starch (“fast” carbohydrate), this is:
- 210 Bobovs;
- In 180, pasta or vermichel from varieties of solid grinding;
- 140 g. Macaron;
- 130 g. Rice;
- 200 g. Kus Kus;
- 120 g. Potato baked or boiled;
- 100 g.
It is better to eat carbohydrate food in the morning, after that it is as active as possible.
Day when you can eat everything
Of course, this is the most pleasant day, you can eat everything, and even in one of the meals is allowed to drink wine, 1-2 glasses.The rest of the diet of this day is compiled according to the principle of protein - vegetable day.
Dishes for such a day, you need to choose in advance, and choose them so thatnot just overeat, but to satisfy your desire to eat something forbiddenWhat you have long wanted.There is just everything in a row and what you will reach, this is not the best undertaking.
If you are afraid to arrange such days, then remember, this is not advice, but a rule that is mandatory for execution.
Phase "Stabilizsky"
Do not underestimate the importance of the final stage of Ducan.“Stabilization” fixes the achieved result, does not allow to gain an unnecessary weight again, helps to remain slim for the rest of his life.
Guide to the phase "Stabilization"
- Daily use of three tablespoons of bran;
- Exclude overeating;
- Drink clean water two liters per day;
- One day a week should be fasting: protein;
- Move more: walk, ride a bicycle, videos, engage in the hall;
Phase diet "Stabilization"
When we approach this stage, our body is already used to doing without unnecessary products that make it accumulate fat deposits.Therefore, the most important thing is not to return again to incorrect food behavior: not to start eating sweets, sugar, fast food and other “harmfulnesses”.
A more diverse menu appears here, since the main part of the diet is passed, and the purpose of this phase is to simply keep itself in the desired form.The rules are quite simple:
- Eat as much as they like, they will not harm the appearance;
- Fruits are allowed to eat one thing if they are large, for example, apples;
- If these are smaller fruits, such as, for example, tangerines, then you can eat two pieces;
- You can’t eat cheeses such as “Dor - Blue” and goat, only low -calorie;
- The meat of turkey, chicken breast, beef - this is a great alternative to its fat varieties;
- Milk products only with reduced fat content, it is also good to replace ordinary milk with those that contain less lactose;
- Bread, salt, products with starch are minimized;
- Do not forget about bran: three tablespoons in one day;
As a rule, at this stage we have already adapted to the new power system, the body tuned in to a new, healthy wave and it no longer needs to “seize” stressful situations and fatigue.
So, adhering to simple rules in your diet, you can always stay in shape and shine with beauty.