When the weight is overweight, a person begins to look for a suitable diet for losing weight. The Ducan diet is very popular with both men and women because it does not have strict restrictions. The main principle of the diet is to use only approved foods. The phases of the Ducan Diet last two days to six months. During this time, you should stick to a different menu for a separate phase. The eligible products for each period are discussed in detail.
What is the Ducan Diet?
The principle of the Dukan nutritional system is very cheerful: you can eat and lose weight without restrictions. However, not all are allowed, but certain foods. The famous French doctor Pierre Dukan who developed this nutritional system claims that people can eat in normal amounts without getting fat. To do this, you need to teach the body to use not only carbohydrates and fats for fuel, but also proteins.
The main requirement for weight stabilization according to Ducan is adherence to this rule for the rest of your life: Spend one day a week exclusively on protein foods. The rest of the time, it is allowed to eat any meal after the ideal individual weight is determined. Pierre Dukan believes that every person's weight should be based on age, height and many other personal parameters, and not the requirements of fashion.
Basic rules
The principles of the Ducan diet are based on dividing the diet into 4 phases. The first two stages are designed to ensure that the person does not gain any extra pounds. Normal weight is reached at the end of the second phase. The third stage is to consolidate the result. The problem with being overweight is the retention of results. Anyone can lose weight easily, but after a while it will regain weight. When the weight returns, the body becomes less sensitive to any diet. The third phase is used to solve the problem. The fourth phase lasts the rest of your life.
Duration
The first stage of the Ducan diet is the shortest - 2 to 7 days. The duration depends on the initial weight of the losing body. For those looking to lose a little weight, two days is enough, and for very fat people, it is recommended to follow a protein diet for a week.
The second stage takes longer. Someone can achieve the desired weight in 2 weeks, while others take six months.
The third step must be done on a 10 day basis for each kilogram lost. For example, if 5 kg is required, this phase of the Ducan diet lasts 50 days.
Ducan system
According to Pierre Ducan's observation, consuming protein products leads people to achieve amazing weight loss results. To avoid gaining weight, you should follow two rules: take 20-minute walks every day and consume 3 tablespoons of oat bran every day. These are not such strict dietary rules for having a beautiful figure and feeling great. Let's look at all the stages of the Ducan Diet in detail.
Level 1 attack
The main purpose of the first stage of the Ducan diet is to start the processes of burning fat in the human body. In addition to the permitted foods, you can drink coffee, tea, and herbal preparations in appropriate quantities. Vegetable oil (olives, sunflower), soy sauce and balsamic vinegar may be used from salad dressings. The use of spices, tomato paste, and sweetener is acceptable. If you like cottage cheese and meat dishes, seafood, fish and eggs, the attack phase is the most delicious phase of the diet.
Approved products
What can you eat, what are the advantages and disadvantages of the attack phase? Prolonged protein intake can have a negative impact on kidney health. But 2-7 days of such a diet will help unload the body, adjust to weight loss.
Permitted products of the attack phase:
- meat.Low-fat varieties are welcome: rabbit, turkey, chicken, horse meat, beef. Sometimes you can eat offal: kidneys, liver, tongue.
- protein.Chicken is allowed, but quail is better. It is advisable to keep the consumption of egg yolks to a minimum while dieting.
- Fish, seafood.Everything is allowed. Better to steam, simmer or cook. Canned meat and fish are not allowed, nor are fried foods.
- Fermented milk and milk products.All products are allowed, but fat-free - up to 0. 5%. You cannot use dairy products with added sugar and artificial additives.
- nuts. You can take 1 handful daily, but only instead of vegetable oil.
- flax seeds.3 teaspoons a day is desirable.
Menu
Approximate description of the meals for the day in the first phase:
- Breakfast:low-fat cottage cheese, grilled chicken breast (200 g), coffee without milk and sugar;
- Lunch: crab sticks or oat bran muffins
- Lunch:spicy Mongolian beef, low-fat yogurt;
- Afternoon tea:cinnamon pancakes;
- Dinner:Prawns with garlic, pieces of chicken, green tea.
Level 2 change
If there has not been a meeting with the doctor before the beginning of the first phase of the diet, it is useful at this stage to have blood tests for cholesterol and sugar. If there are good signs, you can move on to the second phase of the Dukan diet, also known as the cruise. It is designed to achieve instant weight loss. In the rotation phase there are no restrictions on the amount and frequency of meals. The main point of the second phase of the Ducan Diet is to change the protein and protein-vegetable days. We must not forget the drinking regime (about 2 liters of water per day).
Approved products
Oat bran remains a must in the diet. The protein products used are the same as in the first phase. Vegetables are added:
- all types of cabbage;
- eggplant;
- zucchini;
- leeks and onions;
- cucumber;
- carrots;
- beets;
- spinach;
- celery;
- radish, turnip;
- paprika;
- asparagus;
- tomatoes;
- leaf salads;
- beans (green, green beans);
- pumpkin;
- soy;
- chicory.
Menu
In this phase, desserts can be prepared that can be used as snacks. Any fruit is prohibited as it contains natural sugar.
Sample menu of the second phase of the day:
- Breakfast:vegetables baked in foil, liver pate, cocoa;
- Lunch:Quark pudding;
- Lunch:Seafood soup, boiled lean veal (200 g) with ketchup, asparagus beans;
- Afternoon snack:oat biscuits;
- Dinner:boiled mussels or oysters with dill, ginger lemonade.
Level 3 consolidation
The main goal of the phase is to get off the diet in the gentlest possible way. Stage 3 of the Ducan Diet adapts weight loss to the new diet as comfortably as possible. In humans, metabolic processes are stabilized, the work of the digestive tract normalizes, the parameters of the figure normalize again. If the previous stages of the Ducan diet were monotonous, the third stage has a more varied menu. Fastening is already much easier to endure, the main thing is to eat food within reasonable limits.
Approved products
What can be added to the diet during the consolidation phase:
- fruit.One can be used for each snack. If we talk about strawberries or raspberries, then if we talk about watermelon or melon, then a small portion - a slice. Dried fruits are strictly prohibited.
- Whole grain bread.It is preferable to use products with bran or rye flour. No more than 2 slices per day are allowed.
- hard cheese.The fat content of the product should not exceed 50%. You can eat 40 g / day.
- Meat, game, poultry.Each type must not be consumed more than once a week.
- Starchy foods.Durum wheat, peas, lentils, rice, potatoes and cereals can be gradually added to the diet during the solid phase.
Menu
If the first and second stages of the Ducan diet were more or less strict, then the third is a place for the creativity of the kitchen. Six days a week (except Thursday) you can eat protein and vegetable dishes, as well as those that may be added. Thursday should be devoted only to protein foods - this is a very necessary measure to stabilize weight.
Description of the sample menu of the third level:
- Breakfast:a slice of hard cheese, a slice of whole-grain bread, low-fat yogurt, coffee;
- Lunch:cottage cheese or casserole;
- Lunch:Pasta with squid, buckwheat soup with a slice of ham, freshly squeezed juice;
- Afternoon snack:apple;
- Dinner:Baked potatoes with vegetables, a glass of milk.
Stabilization of level 4
All Ducan stages are aimed at weight loss. The stabilization phase is already subject to almost no restrictions, but requires compliance with a few rules that Pierre Dukan recommends adhering to for life:
- never overeat;
- cultivate the habit of regular walking or other physical activity;
- Don't forget to monitor the amount of fluids (up to 2 liters of water per day).
- have a protein day once a week.
In addition, there are foods that are prohibited, including sugar and fructose. Avoid moldy cheese and goat milk products. Fruit is not advisable to eat in large quantities - it is better to limit it to one consumption per day. Meat should only be eaten of low-fat varieties and in limited quantities. The menu should be dominated by foods high in protein and fiber, not fats. It is allowed to drink a glass of red wine occasionally. It is desirable to completely exclude other alcohol from the diet, as it creates an appetite.
Approved products
In the stabilization phase, you can gradually return to your normal diet, but follow the new food rules. Food consumption should always be monitored so that weight does not return.
Sweets and carbonated drinks should be avoided. Instead, take a closer look at the many vegetarian recipes. It is advisable to cook vegetable salads without vegetable oil and season with soy sauce or lemon juice.
Menu
When the gradual weight loss is over, it is already much easier to prepare the right foods because the table of permitted foods has been expanded to the maximum. The main goal of the stabilization phase is to strengthen the new nutritional system, thereby preventing a person from straying further from the path to the intended goal.
Sample menu for the last phase of the day:
- Breakfast:a boiled egg, a slice of ham with wholemeal bread, coffee with cream;
- Lunch:crab sticks or chicken casserole;
- Lunch:Sea fish ear, baked aubergine;
- Afternoon snack:a piece of melon or watermelon;
- Dinner:Julienne with seafood, broccoli casserole with cheese, tea.