DUKAN'S DIET

The Ducan diet is a modern weight loss technique based on the consumption of foods high in protein. The use of this food system allows not only to prevent weight gain, but also to get rid of 1, 5 to 50 kg of excess weight.

Currently, one of the most effective ways to combat the hated pounds is Dr. Ducan's diet, which, unlike monodiet, has a varied diet and is ideal for food lovers.

General information

The principle of the Ducan diet is based on the consumption of protein foods that are easily digested in the body, which contributes to rapid weight loss. In addition, in the process of losing weight, the gastrointestinal tract is cleansed of accumulated toxins and toxins, as well as improving metabolism. The main products of this method are bran, vegetables, low-fat fish, lean meat (chicken, turkey).

If you need to lose 2-4 kg, a special express diet of Dukan has been developed for 7 days, which is designed to speed up the metabolism to quickly achieve the desired effect. At the same time, it is strictly forbidden to increase its duration independently, as this can cause serious damage to health. At 5-10 kg of overweight, you should pay attention to the Ducan diet for a month, which includes gradual weight loss, while following a proper diet and exercise.

To increase the effectiveness of weight loss while following the Ducan diet, the following requirements must be met:

• do morning exercises every day, walk for at least 20 minutes;
• increase the consumption of clean water to 2 liters per day;
• include oat bran in the daily diet, while the amount directly depends on the stage of the diet.

According to studies, the effectiveness of weight loss with this technique has been proven by professionals. As a rule, weight loss varies from 0, 5 to 30 kg or more, while in 83, 3% of cases, 6-12 months after the end of the protein diet, weight stabilization occurs.

The duration of the diet directly depends on overweight and individual characteristics of the body.

Depending on the type of ingredients used, the protein method is of the following types:

• Ducan's meat diet;
• vegetarian.

The developed method of feeding on the shop consists of four phases:

• "Attack";
• Alternation or cruise;
• "Consolidation" or "Consolidation";
• "Stabilization".

Each stage has its own menu, duration, list of prohibited and acceptable products.

Advantages and disadvantages of the method

Dukan's diet includes the use of extremely natural beneficial ingredients that enrich the body with essential vitamins and minerals. However, such a food system has some pros and cons, contraindications that are important to consider in the process of losing weight.

Advantages of the method

1. Stabilize the weight and keep the result for a long time.
2. Security.
3. High efficiency. Subject to diet and basic requirements, weight loss per week will be from 1, 5 to 6 kg.
4. There are no restrictions on the amount of food consumed and during meals.
5. Significant weight loss from the first days.
6. A wide list of products, the use of which allows not only to lose weight painlessly fast, but also to prepare delicious culinary masterpieces without affecting the figure.

Ducan's protein diet excludes the possibility of using special chemical supplements for weight loss, which have a destructive effect on the body.

Cons of a protein diet

1. Limited fat intake. At the same time, their deficiency in the body can lead to deterioration of the skin, development of atherosclerosis, impaired cholesterol metabolism, inhibition of reproductive function, deterioration of the nervous system.
2. Imbalance in the diet, the need to consume vitamin and mineral complexes throughout the period of weight loss.
3. The complexity of the body to get used to a new diet, as a result, a person's ability to work decreases and fatigue increases.

The Ducan diet necessarily includes the daily consumption of oat bran.

Expert opinions and contraindications

Given the feedback from doctors, the strengths of Dr. Ducan's method are:

• a carefully designed food ladder, namely the presence of the "fixation" and "stabilization" phases, which help to maintain the weight loss indicators;
• low aggressiveness of the program, therefore in the process of passing the method a person experiences minimal psychological stress;
• the need for physical activity;
• absence of time "X", after which it is forbidden to eat.

Weaknesses of the diet include insufficient balance of the diet, as a result of which immunity is reduced.

Despite the undeniable advantages of this technique and the positive feedback from those who lose weight, Dukan's scheme is contraindicated for people who have the following diseases:

• renal failure;
• hydronephrosis;
• cholecystitis;
• hypertension;
• gout;
• problems with the cardiovascular system;
• stomach ulcer;
• intestinal dyskinesia;
• pyelonephritis;
• atherosclerosis;
• gallstone disease.

In addition, it is highly undesirable to use the ducan diet in adolescence or people whose work is associated with increased mental work and concentration (eg doctors, drivers).

Before you start losing weight, you need to determine the optimal weight, based on the characteristics of physique, gender, age, height, and the degree of daily activity.

Phase # 1 - "Attack"

The first stage of protein weight loss is characterized by rapid weight loss and a noticeable reduction in volume. Among the four phases, the "Attack" stage has the strictest requirements that must be perfectly met, as during this period the total weight loss in the entire Ducan diet is determined.

"Attack" is a powerful load of protein on the body, which helps to change the metabolism and quickly get rid of body fat. At this stage, it is allowed to include unlimited protein products in the diet. At the same time, it is important to grill or steam all dishes without the use of fat, which will exclude the use of excessively high-calorie foods from the menu.

The first phase completely prohibits the intake of plant foods, limits the use of salt and spices in the cooking process. The diet for beginners allows the use of pure meat, seafood, fish, raw and boiled eggs, low-fat yogurt products.

Mandatory conditions for weight loss at the stage of "Attack" are the use of double-ground oat bran at least 1, 5 tablespoons per day and drink plenty of water, at least 2 liters. fluids per day.

As a rule, the attack stage is characterized by increased fatigue, weakness, irritability, hunger pangs, bad mood and dry mouth. Therefore, at this stage you should not perform strenuous exercise, it is enough to limit yourself to a light warm-up and walking.

To avoid exhaustion during this period, it is important to include vitamins in the diet.

Weekly attack phase menu

Day # 1

• breakfast - meat, scrambled eggs, coffee or tea;
• lunch - bread with bran, ear;
• afternoon tea - casserole of meringue or cottage cheese;
• dinner - green or herbal tea, roast meat.

Day # 2

• breakfast - mineral water or tea, pancakes with bran;
• lunch - boiled egg, soup with lean meat (beef, veal);
• afternoon tea - low-fat yogurt;
• dinner - steamed fish or crustaceans.

Day # 3

• breakfast - tea, fish, omelet;
• lunch - skim milk, chicken cutlets;
• afternoon tea - yogurt or kefir, cottage cheese;
• Dinner - mussels or lightly salted salmon.

Day 4

• breakfast - green tea, melted cheese, bran bread;
• lunch - soup;
• afternoon tea - coffee, casserole with cottage cheese;
• Dinner - steamed rabbit meat, kefir.

Day # 5

• breakfast - yogurt, two boiled eggs;
• lunch - kefir, chicken livers or fish cakes;
• afternoon breakfast - lean ham or cottage cheese, skim milk;
• Dinner - herbal tea, duck / goose / turkey fillet, melted cheese.

Day 6

• breakfast - scrambled eggs, coffee, two crabs;
• lunch - lean chicken broth with meatballs;
• afternoon tea - yogurt, bran;
• Dinner - gluten (2 tablespoons), green tea, seafood.

Day 7

• breakfast - casserole with cottage cheese, coffee;
• lunch - bran bread, parsley, ear;
• afternoon tea - light dessert of cottage cheese, tea;
• dinner - kefir or skim milk, chicken cutlets.

The given ration for dukan can be adjusted depending on the state of health, namely to be reduced by making a menu for 3 days. For example, you can exchange food or limit food intake to 3 times a day. For various food rations in the network are presented specially developed dishes - "recipes for the first stage".

The duration of the "Attack" phase varies within 3-10 days and depends on overweight: up to 20 kg - 3-5 days, from 20 to 30 kg - 5-7 days, over 30 kg -7-10 days.

Phase # 2 - "Alternation" or "Cruise"

The cruise is one of the most important stages of weight loss according to the Ducan method. The essence of the stage is the alternation of protein-vegetable, protein days. The duration of the second phase depends on the weight lost during the attack and is determined on the basis of the following calculation: 1 kg of weight lost in the first stage corresponds to 10 days in the "Cruise" stage.

If you need to fall to 10 kg, the scheme of alternating protein, protein-vegetable days can be 1: 1, 2: 2, 3: 3, over 10 kg - 5: 5. In the latter case it is importantfirst consult a doctor, as this system has a strong impact on the body, which can lead to deterioration of the health of losers.

At the same time, the weight loss process will be much slower than during the "Attack" period and then only slow down, amounting to 1 kg of weight lost per week.

The safest and most efficient cruise schedule is a 1: 1 or 2: 2 distribution.

Step two eliminates starchy foods such as avocados, artichokes, potatoes, corn, lentils, beans, beans, as well as rice, grains and fats. It is strictly forbidden to eat mayonnaise, desserts and cakes high in fat. At the same time, raw vegetables are allowed during the cruise. If necessary, they can be heat treated (baked, boiled).

Unlike the first phase, when the consumption of protein products was in unlimited quantities, the second stage includes the intake of vegetables in portions and only in an amount that can satisfy the feeling of hunger.

Given the beneficial properties of oat bran and in particular the ability to bind and actively remove cholesterol, at the stage of alternation it is important to eat them at least 2 tbsp. spoons every day.

Sample menu for alternation stage 1-1

Day # 1

• breakfast - coffee, scrambled eggs, carrots, bran bread;
• lunch - steamed beef steak, lean soup, vegetable soup;
• afternoon tea - herbal tea, syrniki;
• dinner - salad of fresh vegetables, roast meat.

Day # 2

• breakfast - casserole with cottage cheese, kefir;
• lunch - solo;
• afternoon tea - coffee, sandwich with lightly salted fish;
• dinner - skim milk or yogurt, meat roll.

Day # 3

• breakfast - yogurt, scrambled eggs, bread
• lunch - fish soup or meat / vegetable soups;
• afternoon tea - coffee, pancakes with bran;
• dinner - salad of raw vegetables, chicken cutlets.

Day 4

• breakfast - herbal tea, scrambled eggs, boiled beets;
• lunch - roasted fish, bran;
• afternoon tea - cakes with cheese;
• Dinner - meatball soup.

Day 5

• breakfast - lightly salted salmon, coffee, boiled eggs;
• lunch - cabbage salad, turkey meat;
• afternoon tea - casserole with cottage cheese, kefir 0%;
• Dinner - melted cheese, fish with vegetables, tea.

Day 6

• breakfast - coffee, cakes with cheese;
• lunch - bread with bran, ear;
• afternoon tea - salad of crustaceans or mollusks;
• dinner - roasted fish or meat.

Day 7

• breakfast - salad of chicken fillet, tomatoes and radishes;
• lunch - soup with beef meatballs;
• afternoon tea - cakes with cheese, coffee;
• dinner - zucchini dishes, kefir.

Phase # 3 - "Consolidation" or "Consolidation"

During the third phase the weight is stabilized and the effect achieved in the previous periods is fixed. The duration of this stage determines the number of kilograms lost during the cruise and is determined on the basis that 10 days of the consolidation stage fall on 1 kg of lost body weight.

A prerequisite for the "Consolidation" phase is to spend one "protein" day a week, as well as a daily intake of 2. 5 tablespoons of oat bran and 1. 5 liters of purified water.

List of products that are allowed for consumption during the period of attachment:

• fruit, not more than one serving per day, excluding bananas, grapes;
• low-fat cheese, up to 40 g;
• bread, 2 slices;
• honey;
• spices;
• beans, peas, lentils;
• rice, corn;
• potatoes;
• pasta.

In addition, it is allowed to use vegetables from the second phase and protein foods from the first, in any combination, but daily. The maximum serving size is no more than 220 g.

The main feature of the Consolidation stage is the ability to eat absolutely any food once or twice a week for dinner.

There are two important rules to follow:

• eat no more than one serving of the first, second course and dessert;
• The time interval between holiday meals must be at least 2 days.

7-day menu for the "Consolidation" phase

Day # 1

• breakfast - tea, cakes with cheese;
• lunch - wholemeal bread, ear;
• afternoon tea - rhubarb;
• dinner - boiled potatoes or corn porridge, chicken cutlets.

Day # 2

• breakfast - coffee, casserole with fruit;
• lunch - bran, bread;
• afternoon tea - cakes with cheese;
• dinner - vegetable salad, chicken fillet.

Day # 3

• breakfast - low-fat cottage cheese, yogurt;
• lunch - fish soup, cooked low-fat fish;
• afternoon tea - vegetable mousse;
• dinner - kefir, beef.

Day 4 (Attack stage day menu)

• breakfast - scrambled eggs, coffee, zucchini;
• lunch - lean chicken broth with meatballs;
• afternoon tea - yogurt, bran;
• dinner - green tea, seafood.

Day # 5

• breakfast - coffee, sandwich with lean ham;
• lunch - salad, steamed beef cutlets;
• afternoon tea - fruit;
• dinner - french fries, roasted fish.

Day 6

• breakfast - cottage cheese, kefir, bran bread;
• lunch - salt, salad;
• afternoon tea - cheesecakes;
• dinner - vegetable stew, rice

Day 7

• breakfast - sandwich with lightly salted salmon, green tea;
• lunch - fish with vegetables;
• afternoon tea - goji berries;
• dinner - salad, turkey roll.

You can make adjustments in the above diet, taking into account the permitted and prohibited foods, while at the stage of "Consolidation" it is important to ensure that one day a week is strictly protein.

Phase 4 - Stabilization

The last stage of the Ducan diet is the Stabilization stage, which provides a lifelong diet.

1. Water. Consumption of non-carbonated purified liquid per day should be at least 1, 5 liters.
2. Sports. To maintain muscle shape and tone, you need to do morning exercises every day, walk 0, 5-2 hours, walk at least 10, 000 steps a day.
3. Oat bran should be added to the diet in the amount of 3 tbsp / tbsp / day.
4. Protein day. Once every 7 days, feeding should be organized according to the principle of the first phase.
5. Balanced diet. Remember to consume a slice of cheese, two starchy foods, two slices of bread, vegetables, fruits and high protein ingredients every day.
6. Moderation in food intake.
7. Limit your consumption of fish, but rather replace it with other seafood.
8. Avoid stressful situations.

Adherence to these rules will allow stabilization and maintenance of the result within certain limits obtained as a result of three stages.

Breakdown of the diet

In case of violation of the correct diet according to the Ducan concept, the following steps should be taken to restore the weight loss program without reducing its effectiveness:

• make protein over the next two days;
• increase the duration of the "thwarted" phase by several days;
• limit salt intake;
• increase fluid intake per day: water - up to 2 liters, green tea - 2 cups;
• walk one hour during this period;
• increase sleep duration.

Adherence to the above factors will make the breakdown less painful, minimize the effects of deviating from the diet and will not harm your health.

Dukan vegetable method

In case of non-consumption of meat products, a special weight loss system has been developed - the Ducan diet for vegetarians, which includes the replacement of animal proteins with plant ones. In fact, this technique differs from the "standard" concept by excluding fish, meat, offal, sausages and seafood from the menu.

During the "Attack" period in the diet it is recommended to focus on: cottage cheese, yogurt, kefir, low-fat cheese, tofu, okara, soy meat, milk 0%. At the stage "Cruise" - for mushrooms, pumpkin, spinach, broccoli, beans, cabbage, carrots, eggplant, peppers and lactic acid products. At the "Fixing" stage, it is allowed to use all the ingredients of the first two phases, as well as a few slices of bread, raisins, prunes, rice, buckwheat, oatmeal.

An important condition of the fourth phase is to spend one protein day a week, as well as a daily intake of 4 tablespoons of oat bran, 1, 5-2 liters of water, exercise.

Frequently Asked Questions

Is a protein diet good or dangerous for men?

Dukan's technique is designed for weight loss and does not depend on gender. Proper nutrition according to the scheme, daily sports activities will gradually lose excess weight and improve the well-being of both men and women.

What sweetener can I use on the Ducan diet?

Xylitol, sucralose, aspartame, stevia.

Can honey be on Dukan's diet?

This is strictly forbidden, as it is 100% sugar, which is absolutely unacceptable to add to the protein diet during and after weight loss.

Why is the Ducan diet dangerous?

It is highly recommended to practice this diet for people with diabetes, as the process of absorbing sugar from some vegetables and fruits is much faster than when taken in its pure form. Therefore, failure to comply with this factor can lead to deterioration of patients.

Constipation with the Ducan diet what to do?

During the period of accustoming the body to a new diet, the problem of difficulty in defecation can often occur.

To eliminate such an unpleasant phenomenon, experts recommend:

• increase the amount of fluid consumed per day to 2 liters, while it is important for 35 minutes. drink 0, 25-0, 5 liters of water before eating;
• contains fiber such as rhubarb compote;
• change the diet, namely, alternate protein and protein-vegetable days according to the scheme 1: 1;
• increase the number of sports, in particular to focus on brisk walking and swinging the press;
• Include paraffin oil in your diet.

What is COM in the Ducan diet?

The abbreviation 'SOM' is often used in the protein weight loss method, meaning 1. 5% skimmed milk powder.

Can Ducan's diet allow alcohol?

The use of pure alcoholic beverages in the weight loss process is strictly prohibited. However, they are allowed to be used in the preparation of main dishes, sauces, without a covered lid (up to 3 tablespoons per day) at the "Cruise" stage. This is due to the fact that during the heating period the alcohol evaporates, leaving only a flawless aroma.

What kind of cheese can you eat on the Ducan diet?

At the "Alternation" stage, it is allowed to include 30 g of grated cheese in the daily diet, with a maximum fat content of up to 6%, and during the "Consolidation" phase - up to 40 g of the richest in protein variety withfat content 20%, up to 60d - from 10%.

Can mushrooms be on the Ducan diet?

"Forest bread" is forbidden to be consumed at the "Attack" stage, allowed during the "Alternation" and "Fixation" periods.

Can the seeds be on the Ducan diet?

Due to the high fat and calorie content, it is recommended to completely exclude this product from the diet during weight loss. It is allowed to consume seeds in moderation only after achieving the desired result, at the stage of "Stabilization".

How much weight can you lose with the Ducan diet?

In case of strict compliance with all conditions, this technique will help you lose 5 to 50 kg or more. You can check this by looking at the reviews and results with photos of people losing weight.

Can you eat bread on the Ducan diet?

Dietary bread with oat bran is allowed.

Can corn on the Ducan diet?

Due to the high starch content, the use of this product during weight loss is strictly prohibited. The use of corn in limited quantities is allowed at the "Stabilization" stage.

Can chicken broth on the Ducan diet?

Yes, starting from the first phase, provided it is made from the cross.

Ducan's technique in "special" cases

Often in the process of pregnancy and feeding a child a woman gains the weight necessary for the full development of the baby. Optimal weight gain is directly related to body weight before pregnancy and usually varies from 5 to 20 kg. However, there are cases when the "acquisition" of excess weight is accelerated, which leads to excessive obesity of the mother and contributes to the risk of giving birth to an unhealthy baby, as well as the development of diseases of the musculoskeletal system and cardiovascular system.

Dukan's diet for pregnant women

1. Exclude from the diet pastries and baked goods that provide empty calories and lead to constipation.
2. The weekly norm of starchy foods is two servings.
3. Daily consumption of fruit and berries, excluding bananas, cherries, grapes, in two portions
4. Replacing Thursday's "protein" with "protein. "
5. Add lactic acid products and milk to the diet 2%.
6. Possibility to take your favorite dishes once in limited quantities once a week, the so-called "feast".

The best option for a pregnant woman is to eat five times a day, with breaks of 3-3, 5 hours. However, due to the individual characteristics of the body, whether such a diet is suitable for a woman, it is necessary to look at her well-being, individually.

Approximate menu for nursing mothers and during pregnancy:

• breakfast - green tea, wholemeal bread, ham omelette;
• second breakfast - fruit or berries;
• lunch - roasted lean meat, low-fat chicken broth or fish soup, salad;
• light afternoon breakfast - green tea, cottage cheese and berry pots;
• dinner - turkey fillet, pasta, vegetable stew.

Ducan's diet for breastfeeding mothers includes not only proper nutrition, but also walking for at least 20 minutes in the fresh air every day.

Exit

If you follow all the requirements of the Ducan diet, if necessary, you can lose 30 kg or more, as well as speed up metabolism, cleanse the body of toxins and improve your well-being. However, it is worth remembering that the "stabilization" phase lasts a lifetime, so during this period you must carefully choose the menu so that the lost weight does not return.