The five most popular diets currently include the Ducan diet. Celebrities resort to it, ladies love it, men do not neglect it either. If you lose weight with this diet, there is no feeling of hunger. And the chances of a successful result are greater while maintaining a good mood.
The French nutritionist Pierre Ducane brought out his own nutrition system, in which there is a loss of extra pounds, the psychological state is normalized. Most diets have short-term results. Presented implies a lifestyle in which weight must remain stable, subject to all the rules.
This technique is also successful because adhering to it, people do not experience feelings of hunger. You can eat food in the usual amount and at any time. There is only a distribution into 4 stages: attack, alternation, consolidation and stabilization. During this time, the body realigns itself to a new diet and loses extra pounds.
Attack
To start the process of losing weight, the body needs a shake. This stage is also called attack. It lasts from 3 to 7 days, depending on the initial excess weight. During this period, only low-protein protein foods are consumed. It is during the attack period that a quick loss of extra pounds occurs. The explanation is simple - the body needs more time to digest complex protein compounds, respectively, more calorie consumption.
Allowed products on attack
At the stage of the attack, 72 types of foods are allowed. Their cooking method depends on their own preferences. Frying is also allowed, but only without oil. For example, in a non-stick pan or on the grill. Salt and spices can be used as flavoring additives.
Be sure to have oat bran in the diet!
Each stage has its own daily norm for this valuable product. To attack, their use should be 1.5 tbsp. spoons.
Diet fluid
During the whole diet you need to drink plenty of water.
The minimum amount of fluid per day should be at least 2 liters, including tea, coffee and other drinks. Ducan does not prohibit drinking water during meals, explaining that it is natural, so the feeling of satiety comes faster. Between meals, water helps fight a false sense of hunger.
As for carbonated sweet drinks, then the nutritionist is not too strict. You can drink these drinks as a little pampering. However, they must contain sweeteners.
Alternation
The second stage, which was developed by Pierre Ducane, is called a cruise or alternation. Duration directly depends on how many kilograms you need to lose. Approximately a week will leave up to 1 kg. This is slower than on the attack, as vegetables are introduced into the diet. They must be in the menu of the second stage of the Ducan diet in any form. To the permitted products are added another 28 items.
The main principle in this period is the alternation of protein days with protein-vegetable days. The scheme is calculated individually. Someone will be more comfortable in 2 days in 2, and someone will prefer 4/4. The easiest is the alternation of one day of protein through one protein-carbohydrate.
List of banned foods of the second stage on the Ducane diet:
- legumes;
- starch-containing (corn, potatoes);
- sweets;
- pastries and bakery products;
- olives and avocados;
- cereals.
Additional permitted products
At the second stage, the Ducan diet is allowed to use some acceptable foods (DOP) on a protein day. But you can have no more than two servings per day of one product or one serving of two different products. Serving size is listed:
- beef sausages no more than 10% fat content (50 g);
- sausages from poultry not more than 10% fat content (50 g);
- sorrel (100 grams);
- vegetable oil (1 tbsp. l. or 3 grams);
- sour cream with a fat content of not more than 3% (30 grams);
- fat-free soya-free yogurt (125 grams);
- soy milk (from 150 ml to 1 cup);
- yogurt with fruit 0% fat (125 grams);
- skim milk and milk "Actimel" (1 pc.);
- cheese no more than 7% fat (30 grams);
- coconut milk up to 15% fat (100 grams);
- milk powder not more than 1.5% fat (3 tbsp. l. per day);
- cocoa without sugar no more than 11% fat (7 grams or 1 tbsp. l.);
- corn starch (up to 20 grams);
- soy flour (20 grams or 1 tbsp. l.);
- sweet soy sauce (1 tbsp. l.);
- goji berries (1 tbsp. l. on a protein day, 2 tbsp. l. on a protein-vegetable day);
- sweetener syrup (20 ml);
- dry white wine (30 grams or 3 tbsp. l.);
- chicory (7 grams or 1 tsp);
- gazpacho soup (150 grams or 1 cup);
- flax seed (2 tbsp. l.);
- sharitake noodles;
- tomato paste (2 tbsp. l. on a protein day, in protein-vegetable without restrictions);
- gluten (necessary for baking to create the usual taste, no more than 3 tbsp. l.).
Acceptable products are mainly used for baking or cooking.
Sometimes you can include carrots or beets in the diet. Yogurt dressing is allowed for salads. And from sweets no more than two pieces of candy per week are allowed.
The menu of the second stage on the Ducan diet is quite diverse, since you can add vegetables in any variations to protein products. Canned foods that do not contain sugar are also allowed. But they contain a significant amount of salt, which can cause fluid retention in the body.
Long forgotten turnip
Interesting recipes from turnips, which are intentionally squeezed out of our diet. To taste, it replaces potatoes, and there are much more useful substances. When using turnip, intestinal motility improves, the body is cleansed of toxins. This root crop is rich in vitamins and other beneficial substances. Turnips can be eaten boiled, fried, steamed, stewed.
Turnip stew
Ingredients:
- meat (chicken, veal) - 0.9 kg;
- turnip - 1.5 kg;
- onion;
- carrot;
- salt, spices.
Stew meat, chopped as desired in any way, add onions and chopped turnips. Add water and cook over low heat under a closed lid for at least 30 minutes. Then add spices and leave on the stove for a while.
Baked turnip with cottage cheese and cheese
Grocery list:
- turnip - 800 grams;
- cottage cheese - 300 grams;
- chicken stock - 300 ml;
- hard low-fat cheese - 30 grams;
- salt, spices to taste.
Cut the turnips into circles and lightly fry in a skillet with a non-stick coating. Then place on a baking sheet, add a pinch of salt. Top with cottage cheese, rubbed through a sieve, and pour chicken stock. Cover the baking sheet with foil and put in a preheated oven. Cook at 180 degrees for 30 minutes. Then get an almost ready dish, remove the foil, sprinkle with grated hard cheese and put it back into the oven for 15 minutes. After a golden crust forms on top, you can serve it on the table.
Dishes prepared according to recipes from turnips, very satisfying - this is a huge plus! Their inclusion in the diet diversifies the everyday table and enriches the body with vitamins.
Tomatoes in nutrition
Do not forget about tomatoes on a Ducan diet. This product is low calorie and versatile. It can be used not only as a salad, but also made from it sauces based on yogurt with various spices.
A very tasty independent dish is stuffed tomatoes with chicken or cottage cheese. To cook them, you need to remove the middle of the tomato, stuff with minced chicken breast or salted cottage cheese and stew in gravy from onions and carrots.
Meat substitute
To diversify the menu of the second stage on the Dukan diet, you can use soy. It will complement the diet, where the main product is animal protein. The benefits of soy protein are obvious. When cooking, soy meat absorbs the tastes of the products with which it is cooked. Cabbage rolls stewed with onions and tomatoes come out very tasty with it. Soy does not contain fat at all, so to improve the taste it is better to add 1 tbsp. a spoonful of vegetable oil, which is allowed in such quantities.
The use of soy in the diet of Ducane will provide the body with essential amino acids. Their content is almost 2 times greater than in mackerel and beef. And polyunsaturated fatty acids contain the maximum amount.
Mandatory Greens
The French nutritionist recommends the use of leafy greens along with vegetables in his diet. Due to the high content of potassium in the leaves, the risk of heart disease and the likelihood of cancerous tumors are reduced. Eating cabbage increases hemoglobin because it contains a lot of iron.
Adding spinach to vegetable salads during the Ducane diet will provide the body with not only protein, but also micro and macro elements. During heat treatment, the leaves do not lose vitamins A and C, which makes them attractive when preparing soups. Spinach is recommended for all diets, since such a set of nutrients cannot be found in other vegetables.
Greens can not be stored in the refrigerator for a long time - this is a perishable product. Parsley and dill is better to put in a glass with water. This way they will stay fresh longer.
Exercise on a diet
A French nutritionist recommends walking for at least 20 minutes every day. If there are no contraindications, any other physical activity will only benefit and accelerate the process of losing weight. If you are overweight, swimming is recommended.
Stall
Although the menu of the second stage on the Ducan diet is quite diverse, a breakdown can occur. You can break down due to a bad mood, as well as due to life situations: birthday, corporate party, business meetings. It is better to think over such moments in advance.
If prohibited foods were consumed during the attack period, one protein day is added. If you break down on alternation or stabilization, the next day should be protein! If the breakdown was more than one day, then there should be at least two protein days.
No need to focus on deviations from the diet, scolding yourself or punishing. Calmly continue your path to harmony and make efforts so that this does not happen again!
Alcohol while losing weight
On a Ducan diet, when alternating, allowed foods can be prepared with a minimum amount of alcohol. This will add spice and a new taste to the dishes. It is necessary to cook with the lid open so that the alcohols evaporate.
Drinking alcohol on the Ducan diet is prohibited in any form and quantity.
Any alcoholic drink contains a large number of empty calories, as well as carbohydrates (wine, cider, beer). When they enter the body, the processing of their own fats slows down, and excess calories are stored in stock, that is, in fat. Ethanol also slows down the metabolism and retains fluid. This is fraught with edema, which can reduce the rate of weight loss or even increase weight.
In the event that a glass of wine was drunk at the 2nd stage of the Ducan diet, then at least 20 minutes of walking will help to neutralize it. Accordingly, two glasses is 40 minutes of walking at a brisk pace. But it is better not to allow ethanol to enter the body, since there is no benefit from it, and significant harm is done.
Pierre Ducane's protein diet is suitable for almost everyone. But there are warnings for those people who have diseases of the kidneys, blood vessels, heart and gastrointestinal tract. Before changing your diet, you need to carefully study all the intricacies of this diet and find out the opinion of the attending physician. After gaining a beautiful figure, you can not sacrifice health.