The Ducan diet is very popular all over the world, mainly because of its fast and amazing results. It belongs to the healthy eating system. It can make you lose weight without feeling hungry, because it can use more than one hundred different delicious and satisfying products.
The characteristics and rules of the Dukan diet
The main goal of the Ducan protein diet is to reduce fat and carbohydrate intake. They must be included in the diet for weight loss, but in small quantities. Protein becomes the basis of the menu. They need to be consumed in the amount recommended for weight loss (approximately 1. 5 grams per kilogram of body weight). Therefore, it is possible to get rid of excess weight and stabilize the number reached on the scale.
For some reason, choose to use protein as the basis of your diet.
There are several reasons:
- In order to digest these substances, the body must consume the maximum amount of energy and therefore consume calories.
- Pure protein can reduce hunger, prevent excess fluid from staying in the body, and enhance its defense capabilities.
- These substances prevent the skin from sagging. If the body lacks protein, they will be extracted from the muscles.
It is very important to eat as little salt as possible while following the discussed diet. This additive can retain water in the body and increase hunger. But excluding it completely is also harmful. Especially for people suffering from low blood pressure.
At all stages of the diet, be sure to drink plenty of fluids. This is at least 2 liters of various liquids per day. Water can also eliminate hunger, fill the stomach, and purify various impurities in the body. This is especially true of protein diets. When a large amount of protein is consumed, the body will continue to accumulate waste products that need to be removed from it. Otherwise, there will be no long-awaited effect.
Interestingly, even carbonated beverages can be consumed in this diet.
The main thing is to choose the "light" option without sugar. Their taste also helps dieters cope with their strong cravings for forbidden sugar.
Alcohol is allowed regardless of the meal time. The feeling of thirst must be fully satisfied, not dull.
Stage description
There are four main stages of diet. Their main goal in the first half of the year is to get rid of excess weight. The second is to fix the new ideal weight.
At each stage, you don’t have to limit yourself to certain parts. You also don't need to count calories.
Phase 1-Attack
In the Dukane diet, attack is the initial stage. It is short, but challenging and effective. The usual carbohydrate food is completely replaced by protein. This leads to active fat burning.
On average, the design time for this phase is 7 days. But in some cases, it can last from 3 to 12 days. It all depends on how much annoying weight a person wants to lose.
During the attack, the protein foods in the special list are allowed. They can be eaten in any quantity and combined with each other. Mainly cooking non-fat foods. For example, boiling or grilling.
In the first stage, the weight starts to disappear quickly. This encourages dieters not to stop, but to continue to adhere to the difficult nutritional system.
Phase 2-Cruise/Alternate
Facts have proved that the second stage is very long. This is the main reason why dieters often fail at this stage. The discussion phase usually lasts from a few months to six months. Must adhere to a special nutritional system until the weight becomes ideal.
The main idea of the second stage is menu alternation. Now is the day to eat whole protein foods or their combination with vegetables. You can change your diet every other day, two days, or three days.
The protein menu should include "aggressive" products, and mixed raw, boiled, and roasted vegetables should be added. The latter should account for about 60% of the diet.
Phase 3-Consolidation/Consolidation
At this stage, the most difficult everything is over. You can slowly and gradually begin to resume your usual diet. It is important to consolidate the achieved weight.
The duration of this phase must be determined by you. To do this, you need to calculate the weight you lost in the first few stages. For every kilogram you drop, you need to add 10 "fixed" days to yourself.
This period may be long (especially if you lose more than 10 kg), but you should not be afraid. Now you can even pamper yourself with delicious desserts and other delicacies.
- You need to eat according to the usual alternating pattern five days a week.
- In the first half, you can add 100 grams of bread (from whole wheat), 200 grams of fruit, and 50 grams of cheese every day.
- One day, protein is completely consumed according to the principle of "attack".
- On the seventh day, you can eat starchy food (200 grams), a pork, ham, sausage, a favorite delicacy.
- In the second half of the day, you can already enjoy a "feast" of fatty sweets and sausages twice a week. Such days should not follow each other.
"Feast" day does not mean using "harmful things" throughout the day. Only allow yourself to pamper yourself during 1-2 meals. You can also drink high-quality light wine.
Stage 4-Stabilization
At this stage, weight loss will return to their usual nutritional system, but with some characteristics. First of all, you need to continue to follow the drinking method and continue to consume a lot of water every day. It is important to include daily physical activity in your schedule, at least at a minimum-exercise in the morning, take a walk, and refuse to take the elevator.
Be sure to regularly schedule fasting days and eat 3 tablespoons a day. Oat bran in any form.
In order to maintain an ideal weight for a long time, it is worthwhile to use the third stage as the basis, so that vegetables and protein products will always be the foundation of your nutritional system. In this case, you can pamper yourself by enjoying 2 festive breakfasts or lunches and 2 starch-containing products every week.
It is recommended to keep protein one day a week. It will become a defense mechanism to prevent repeated weight gain.
Allowed and prohibited products
The prohibited and permitted foods depend on the stage of the diet.
Therefore, the protein products in the special list are allowed to be eaten first.
it:
- horsemeat;
- beef;
- bird;
- Ham;
- Internal organs
- Fish (even canned and smoked);
- Crab stick
- egg;
- Low-fat dairy/fermented milk beverages and products.
You can use 1-2 unsweetened pickled cucumbers (daily), 1 onion, a small amount of tomato sauce, vegetable oil (not more than 1 teaspoon), mustard, fresh/garlic, fresh/dried herbs.
Be sure to use 1-1. 5 tablespoons. Lake bran. You can consume them in any form.
In the "alternating" phase, various vegetables are added to all the foods listed above. Only beans and potatoes must be completely eliminated.
These days are allowed:
- Olives/olive (4, 2 times a week);
- Flax and chia seeds (1 teaspoon per day).
Still need to consume oat bran.
As mentioned above, in the third stage, cheese, bread, fruit and some favorite foods are added to the menu. Continue to expand their list in the fourth stage. Increase the bran portion to 3 tablespoons. lake
Among cheeses, it is worth choosing hard varieties. Can not eat from fruits, bananas, cherries, grapes, and dried fruits.
At any stage of the diet discussed, most sweets are strictly prohibited. For example, bars, cakes, pastries, sweets. In the process of consolidating the results, you can pamper yourself by eating a piece of dark chocolate or 1-2 fruit candies every day. Holiday meals are an exception, even your favorite cake is allowed.
The list of prohibited products at all stages includes muffins, baked goods, nuts, dough dishes, butter, goose and duck meat, mayonnaise and any sauces and ketchup based on it.
Daily detailed menu
During the "attack", the diet is as follows:
- Breakfast scrambled eggs, lunch chicken soup, afternoon tea cheesecake/casserole, any form of seafood and dinner yogurt drinks.
- Bran porridge (oatmeal), steak, oatmeal muffins, meatballs/poultry slices.
- Boiled eggs, nuggets, orange pie and pollock casserole with eggs.
- Omelet, boiled quail egg fish soup, egg white and lemon dessert, squid and/or fish salad.
- Roasted poultry, bran pancakes, white fish cakes.
- Eggs (any form) ham, lean steak, crackers (bran) and yogurt, seafood omelet.
- Omelet with parsley, chicken, cheesecake and yogurt, minced meat pie and kefir.
In the alternate phase, the menu basis can remain the same, but vegetable salad can be added every other day. For example, ribs, nuggets, or steak. It is also allowed to roast meat, poultry or fish and vegetables.
The following weekly menus are recommended during the "repair" phase:
- Breakfast is cheese casserole, lunch is lemon soup with bread (whole wheat), afternoon snack is fruit, dinner is stewed vegetables and chicken.
- Oatmeal and a slice of cheese, pasta with grilled meat, cheese, patties with salad.
- Scrambled eggs/scrambled eggs with ham and cheese, borscht, biscuits and chicken nuggets, lemon juice chocolate souffle, grilled seafood.
- Cheese and fermented milk drinks, roasted poultry, kefir with croutons, shrimp and boiled eggs.
- Cheese, chicken soup with meatballs and bread, fruit, mushroom cream soup.
- Meatloaf rice/meatballs, vegetable pancakes, cheesecake, fish fillet salad.
- Cheese and a piece of cheese, chicken broth and quail eggs, fruits, vegetables and grilled cheese.
The menu of the third stage can be repeated in the fourth stage, don’t forget the "feast" and other days that allow indulgence.
Exercise with the Dukane diet
Pierre Dukan pointed out that without regular physical exercise, it is impossible to achieve high-quality weight loss and an ideal figure. The nutritionist suggested combining his special nutrition system with training.
You can start with the least-use stairs instead of elevators, leave public transport a few stops in front of the house, and exercise 3-5 times in the morning.
Active walking should gradually become a daily exercise for weight loss.
You need to start with a 20-minute walk and gradually increase the time. It is recommended to walk in a place with flat terrain and fresh air.
If you decide to add hard physical training to your daily life. For example, access to the gym and then the first stage of eating is strictly prohibited. Training can only be resumed during the phase of alternating food. It is best to actively participate in those days when vegetables are added to protein dishes.
Water aerobic exercise is good for the body. If possible, it is worth going to the swimming pool 1-2 times a week. There is no need to practice in the water with the coach. You can swim just for fun. At the same time, calories will be actively burned, and the body relief will be close to ideal.
Pros and cons of this weight loss method
The diet under discussion has its advantages and disadvantages. Everyone who decides to lose weight in this way should study them carefully.
benefit:
- effectiveness. If you strictly abide by all its rules, you will lose about 1 kg of excess weight every day.
- It can increase muscle tension, make the skin elastic, and cope with cellulite.
- No need to constantly weigh and count calories.
- Able to consume certain dishes/products in the amount required for satiety.
Disadvantages:
- unbalanced. If you stick to this diet for a long time, you will find that the patient's body lacks certain vitamins and minerals.
- Possible side effects. In the first stage, some patients experience dizziness and constant fatigue.
- Bad breath. This trouble occurs when protein has long been the basis of human diet.
- High cost. The diet includes high-quality, expensive foods.
How to quit eating properly
In order to maintain results, you need to exit the diet properly. Withdrawal starts from the consolidation phase. New, previously banned foods are gradually added to the weight loss diet in small portions.
After you stop dieting, it is important to continue to exercise and drink plenty of fluids. Gradually allow desserts to be restored to your diet. But let it be high-quality bitter chocolate, fruit and berry marshmallows, honey and other useful candies.
Contraindications and possible harm
A set of contraindications is an important reason for choosing a different diet for yourself.
Therefore, it is forbidden to:
- People with metabolic problems. Including patients with pancreatitis and diabetes.
- Patients with chronic diseases of the liver, gastrointestinal tract, and the entire urinary system. It is in these organs and systems that high doses of protein in the body can produce a serious burden.
- Pregnant and lactating women. With this diet, most pregnant girls and her babies will lack vitamins and nutrients.
- People under 18 years of age. Especially for girls with unstable menstrual cycles. Otherwise, weight loss may face serious violations or complete disappearance of menstruation.
- People with heart and blood vessel diseases. The lack of fatty acids in your diet when you lose weight can make the disease worse.
- Suitable for women before or after menopause. Unbalanced diet during this period can lead to hormonal disorders.
- People with mental problems and high emotions. Lack of carbohydrates in the diet can affect the function of the brain.
In order for the Dukan diet to be effective and safe for a person, it is worthwhile to consult an expert before starting. Especially if the man or woman has any health problems.