When you are overweight, a person starts looking for a proper weight loss diet. The Ducan diet is very popular among men and women because it does not contain strict restrictions. The main principle of the diet is to use only approved foods. The phases of the Ducan diet last from two days to six months, during which you should adhere to a different menu for a separate phase. Eligible products for each period will be discussed in detail.
What is Ducan's diet
The principle of the Dukan diet system is very cheerful: you can eat without restrictions and lose weight. However, not all are allowed, but certain foods. Well-known French doctor Pierre Dukan, who developed this food system, claims that people have the opportunity to eat in normal amounts without gaining weight. To do this, you need to teach the body to use not only carbohydrates and fats as fuel, but also proteins.
The main requirement for weight stabilization according to Ducan is to adhere to this rule for the rest of your life: spend one day a week with only protein foods. For the rest of the time, it is allowed to eat any food after determining the ideal individual weight. Pierre Dukan believes that the weight of each person should correspond to age, height and many other personal parameters, and not to the requirements of fashion.
Basic rules
The principles of Ducan's diet are based on dividing the diet into 4 phases. The first two phases aim to ensure that the person does not gain extra pounds again. Normal weight is reached at the end of the second phase. The third phase is the consolidation of results. The problem with being overweight is maintaining results. Anyone can easily lose weight, but after a while they gain it again. 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 for the rest of your life.
Duration
The first phase of Ducan's diet is the shortest - 2 to 7 days. The duration depends on the initial weight of the body losing weight. For those who want to lose a little weight, two days are enough, and for very obese people, a week of maintaining a protein diet is recommended.
The second phase lasts longer. Some manage to reach the desired weight in 2 weeks, while others need six months.
The third step must be followed based on 10 days for each kilogram lost. For example, if it took 5 kg, then this phase of Ducan's diet will last for 50 days.
Ducan system
According to Pierre Ducan, the consumption of protein products by people who are thin gives stunning results. To prevent weight gain, you should follow two rules: walk for twenty minutes daily and consume 3 tablespoons of oat bran daily. These are not such strict dietary rules that you would have a beautiful figure and feel great. Let’s take a closer look at all the stages of Ducan’s diet.
Phase 1 attack
The main purpose of the first phase of Ducan's diet is to start the process of burning fat in the human body. In addition to the allowed food, you can drink coffee, tea, herbal preparations in reasonable quantities. It is allowed to use vegetable oil (olive, sunflower), soy sauce, balsamic vinegar as a salad dressing. The use of spices, tomato paste and sweeteners is acceptable. If you like dishes of fresh cheese and meat, seafood, fish and eggs, then the Attack phase will be the most delicious period of the diet.
Approved Products
What can you eat, what are the advantages and disadvantages of the attack phase? Prolonged protein intake can adversely affect kidney health. But 2-7 days of such a diet will help relieve the body, adjust to weight loss.
So, the allowed products of the attack phase:
- Meat.Low fat varieties are welcome: rabbit, turkey, chicken, horse meat, beef. Sometimes it is allowed to eat offal: kidneys, liver, tongue.
- Egg white.Chicken is allowed, but quail are better. It is recommended to reduce the consumption of egg yolks during the diet to a minimum.
- Fish, seafood.Everything is allowed. Better to steam, simmer or cook. Canned meat and fish are not allowed, as well as fried foods.
- Fermented milk and dairy products.All products are allowed, but without fat - up to 0, 5%. You cannot use dairy products with added sugar and artificial additives.
- Nuts.You can take 1 handful a day, but only instead of vegetable oil.
- Flax seeds.3 teaspoons a day is preferred.
Menu
Approximate description of daily meals during 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:shrimp with garlic, chicken pieces, green tea.
Phase 2 change
If before the start of the first phase the child did not have an appointment with a doctor, at this stage it is useful to do blood tests for cholesterol and sugar. If there are good indications, you can move on to the second phase of the Dukan diet, which is also called cruising. It is designed for 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 Ducan’s diet is the change in protein and protein-plant days. We must not forget about the drinking regime (about 2 liters of water per day).
Approved Products
Oat bran is still mandatory in the diet. The protein products used are the same as those allowed in the first stage. Vegetables are added to them:
- all kinds of cabbage;
- eggplants; zucchini;
- leeks and onions; cucumbers;
- carrots;
- turnip;
- spinach; celery;
- radish, turnip;
- paprika paprika;
- asparagus;
- tomato;
- leafy salads;
- beans (green, green beans);
- pumpkin; soybeans;
- chicory.
Menu
At this stage it is allowed to prepare desserts that can be used as a snack. Any fruit is forbidden because it contains natural sugar.
Example of the second phase menu for the day:
- breakfast:vegetables baked in foil, liver pate, cocoa;
- lunch:skut;
- lunch:seafood soup, cooked lean veal (200 g) with ketchup, asparagus beans;
- afternoon snack:oatmeal;
- dinner:boiled mussels or oysters with dill, ginger lemonade.
Phase 3 Consolidation
The main goal of the phase is to get out of the diet in the most gentle way. Stage 3 Ducan's diet adjusts weight loss to the new diet as comfortably as possible. In humans, metabolic processes are stabilized, the work of the digestive tract is normalized, the parameters of the figure return to normal. If the previous stages of Ducan's diet were monotonous, then in the third stage the menu is more diverse. 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 in the consolidation phase:
- Fruit.It is allowed to use one for each snack. If we are talking about strawberries or raspberries, then a small part, if it is a watermelon or melon - one slice. Dried fruit is strictly forbidden.
- Whole grain bread.It is desirable to use products with bran flour or rye flour. A maximum of 2 slices per day is allowed.
- Hard cheeses.The fat content of the product must not exceed 50%. You can eat 40 g / day.
- Meat, game, poultry.Each type may be consumed no more than once a week.
- Starchy foods.Durum pasta, peas, lentils, rice, potatoes and cereals can be gradually introduced into the diet during the consolidation phase.
Menu
If the first and second stages of Ducan's diet were more or less strict, then the third place is for kitchen creativity. Six days a week (except Thursday) you can eat protein and plant foods and those that are allowed to be added. Thursday should be dedicated only to protein foods - this is a very necessary measure to stabilize weight.
Description of the third phase menu example:
- breakfast:slice of hard cheese, 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.
Stage 4 stabilization
All phases of the Store are focused on losing weight. The stabilization phase already imposes almost no restrictions, but assumes compliance with some rules that Pierre Ducan is advised to follow throughout your life:
- never overeat;
- maintain the habit of regular walking or other physical activities;
- don’t forget to monitor fluid speed (up to 2 liters of water per day);
- have a protein day once a week.
In addition, there are forbidden foods, including sugar and fructose. It is advisable to avoid moldy cheeses and goat’s milk products. It is not advisable to eat fruit in large quantities - it is better to limit it to one intake per day. Meat should be eaten only with little fat and in limited quantities. The menu should be dominated by foods rich in protein and fiber, not fat. It is allowed to drink a glass of red wine from time to time. It is desirable to completely exclude other alcohol from the diet, because it causes appetite.
Approved Products
In the stabilization phase, you can gradually return to your usual diet, but adhere to the new food rules. Food consumption should always be monitored so that weight does not return.
Sweets and soda should be avoided. You better take a look at the many vegetarian recipes. It is desirable to cook vegetable salads without vegetable oil, season with soy sauce or lemon juice.
Menu
When you lose weight step by step, it is much easier to prepare the right food, because the table of allowed foods is maximally expanded. The main goal of the stabilization phase is to strengthen the new food system, which will prevent the person from further deviating from the path to the desired goal.Sample menu for the last phase of the day:
- breakfast:one boiled egg, a slice of ham with whole grain bread, coffee with cream;
- lunch:crab sticks or chicken casserole;
- lunch:ear of sea fish, roasted eggplant;
- afternoon snack:a piece of melon or watermelon;
- dinner:julienne seafood, broccoli casserole with cheese, tea.