According to the results and reviews, the Ducan diet is not only a way to lose weight. It is rather a nutrition system that helps to smoothly switch to the right lifestyle. It is designed for a long time, which means that kilograms will not return in a few weeks. Why does the Ducan diet for weight loss work? We understand.
Secret diet
As the name implies, it was developed by Pierre Ducane. This forty-year-old French doctor has been developing a diet that will not harm the body and help maintain weight in the future. What is the secret of a diet? It is not there as such, but there is a diet that is very diverse.
Basically, the Ducan diet is protein, but this does not mean that the diet consists only of protein. There are only seventy-two foods containing proteins, and twenty-eight more, such as plant fruits, seasonings, or spices. Due to the fact that completely protein days and vegetable days replace each other, the body does not do much harm. The essence of the Dukan diet is precisely that the body remains healthy and the weight lost does not return, taking with it a few extra kilograms.
Power System Principles
Like any diet, it has its own basics:
- you need to drink at least two liters of pure water per day (tea, coffee, juices, cocktails and other liquids are not included in this amount);
- limit the use of oils and fats during cooking;
- the use of salt must also be controlled, but dishes can be varied with permitted spices and seasonings;
- you can not ignore bran and do not use them for food;
- the best result is achieved if you combine a diet with exercise and an active lifestyle;
- food can be prepared in any way, there are no restrictions on the processing of products;
- The most important rule - before you start to follow a diet, you need to visit your doctor!
It is necessary to lose weight correctly, so that after the weight decreases, you do not have to restore health.
The pros and cons of such nutrition
Dukan's protein diet has positive and negative sides, and, of course, you need to familiarize yourself with them before you start. Let us consider one and the other in turn.
For the power system
There are a lot of positive aspects, they allow people to lose weight and keep weight on the same level:
- Visible results from dieting are noticeable after seven days. This inspires losing weight and prevents them from breaking.
- On protein days, you do not need to count calories and limit the amount of food eaten.
- Of the hundred products that are allowed, you can eat varied, tasty and satisfying.
- A lot of recipes for this particular nutrition system can be found on the Web.
- After all the stages of the diet have been completed, cooking the right dishes becomes a habit, which means that there will be no sudden breakdowns and jumps in weight.
Vs power system
Any diet requires careful study and consultation with a doctor before use. What should I look for before starting a Ducan diet?
- She is stretched. Yes, it does not harm health, as fleeting, but not everyone will like such a duration.
- It is necessary to strictly follow the rules, otherwise there will simply be no result.
- Do not drink any alcohol. If other diets allow a glass of dry red wine, the Ducan system categorically prohibits alcohol.
- Subject to its principles, one should not forget about vitamin complexes. If you deprive the body of all useful substances, then your hair will start to fall out, your teeth will crumble and your nails will break.
Stages of the Ducan diet
The system has four steps that must be completed without changing the order. The first time period is called the "attack". This is the toughest stage.
Attack
This stage is very short, but gives the most result. The body gets used to the restrictions, transfers them easier and is ready for the next stages of the Ducan diet. How long the phase will last depends on the amount of excess weight. For example, when you want to get rid of no more than five kilograms, then the attack can be carried out in just two days. At ten, the stage will need to be stretched by five. Well, if there is a lot of excess weight (up to thirty kilograms), then the phase is observed for a week or ten days. During this period, it is allowed to eat only protein products that are listed (seventy-two items). It includes rabbit meat, veal, chicken, various types of fish, beef, chicken eggs, dairy products (nonfat), various seafood and offal.
Why proteins? There are three reasons for this:
- Protein nutrition is faster.
- More calories are consumed for processing protein foods than for any other food.
- Including protein in the diet, a person loses weight due to the burning of adipose tissue, and not muscle.
During the attack period it is allowed to consume unsweetened mustard, onions, various herbs, Coca-Cola with zero calories, sweeteners, low-fat cocoa and broth cubes.
During the attack on the Ducan diet, you must eat one and a half tablespoons of oat bran. From this stage, it is recommended to add physical activity.
Alternation
After the attack on the Ducan diet is completed, you need to continue to lose weight. To do this, go to the next stage. The essence of the alternation is that protein days are replaced by vegetable ones. The stage can last at least fifteen days, and a maximum of one hundred and sixty. It all depends on the weight that you need to lose. The days alternate first after one, then after three, at the end after five days, and everything is repeated anew.
The allowed products of the Ducan diet for protein days completely coincide with the period of attack. But when vegetables are added, the menu expands noticeably. At this time it is permissible to eat: cereals of the legume family, carrots, beets, spinach, pumpkin, cabbage, mushrooms. Strongly impossible: potatoes, avocados, corn, olives and peas in any form.
The amount of eaten and time does not affect weight loss in any way. You can’t walk with an empty stomach, otherwise the body will perceive this as a stressful situation and, conversely, will begin to put off fat.
Bran should already be consumed in two tablespoons daily, and physical activity should be increased.
Fastening
This is not the first stage of the Ducan diet, but the third. After the weight has gone, you need to smoothly add products. This is done as follows: each kilogram dropped equals ten days of consolidation, but with certain amendments. At least on a protein, at least on a vegetable day, a medium-sized fruit or a cup of berries is added to the usual diet. Every day you need to eat fifty grams of cheese, which contains less than forty percent fat. Another stage of consolidation is divided into two parts. In the first half of the week, the diet is diluted with starchy foods. Also, once you can allow yourself to try everything you want for one meal. All the same, only twice in a seven-day period, can be done in the second half of the stage.
Stabilization
This phase has no end. There are no strict restrictions, but nutrition rules still exist:
- Training and active walking need to continue.
- A portion of oat bran does not change, as in the previous stage three tablespoons are eaten every day.
- Every week on Thursday you need to arrange protein unloading. But this does not mean that the rest of the time you can eat everything that is not pinned, hoping for Thursday.
Power Menu
The essence of the Ducan diet is the predominance of protein products over all others. The first stage consists exclusively of protein, but at the next stage vegetables are added a little bit. The third stage of the Ducan diet only increases the allowed products, but the fourth practically has no restrictions. The main advantage of this food system is a varied menu at every stage of the diet. There are so many developed dishes that the menu of each phase must be considered separately.
Menu for the "attack"
There are many recipes for the Ducan diet in the first stage. And all because the permitted products are seventy-two units. The advantage of proteins is that the body spends a lot of energy on their processing. Therefore, the attack menu is built in such a way as to exclude the use of fats and carbohydrates during this period.
The duration of the attack of five days is acceptable for those who are overweight does not exceed twenty kilograms.
The list of products on the Ducane diet:
- meat with a minimum fat content, except lamb and pork;
- any fish and seafood, canned food is allowed in its own juice;
- chicken and quail eggs, but a lot of yolks are impossible;
- various offal;
- yogurt, fermented baked milk, milk, kefir, tofu cheese, cottage cheese;
- drinks from chicory, tea, mineral water, coffee.
Prohibited products:
- granulated sugar;
- ketchup and tomato sauce;
- vegetable and butter;
- any foods that contain carbohydrates and fats.
The menu can be varied with various spices and seasonings.
It is imperative to eat one and a half tablespoons of oat bran. They can be added to dishes or eat in pure form. It is also necessary to drink two liters of water per day.
Food is allowed to cook, bake, stew, cook using a slow cooker. But with any of the processing methods, you can not add oil.
Sample menu for one day:
- For breakfast, an omelet from two eggs (two squirrels and one yolk) and skim milk is suitable.
- For lunch, you can eat steam cutlets of beef.
- At mid-afternoon, two hundred grams of fat-free yogurt or cottage cheese and bran will be well saturated.
- Dinner will be delicious if you bake chicken breast and eat half.
Despite the lack of fruits and vegetables in the diet, the results and reviews on the Ducane diet in the first stage are positive, because there is no feeling of hunger.
Menu for "rotation"
Now you can add some vegetables. By the end of the stage, all excess weight should be gone.
What is forbidden to eat in the second step:
- granulated sugar;
- any fruit;
- ketchup and tomato sauces;
- butter and vegetable oil;
- alcohol, even wine;
- everything that contains carbohydrates and fats.
Allowed:
- salt food;
- add mustard;
- spice;
- greenery;
- sunflower oil no more than one tablespoon per day.
Bran now needs to eat at least two tablespoons. The amount of water remains at the same level.
All types of food processing are allowed except frying.
An exemplary Dukan diet menu at this stage:
- For breakfast, you can eat cottage cheese and tea or coffee.
- Lunch of steam fish and yogurt will perfectly satisfy your hunger.
- Kefir with bran will be a great snack.
- In the evening meal, an omelet made of two eggs and tea will be saturated.
Even with a minimal amount of vegetables, the recipes on the Ducan diet are very diverse and perfectly saturate.
Menu for "pin"
At this stage, you can eat whole grain bread, hard cheese no more than forty percent fat, medium-sized fruit (bananas, figs and grapes are prohibited), sunflower oil (tablespoon per day), meat of absolutely any kind. Once a week it is permissible to eat potatoes or any prohibited product.
The menu is expanding, but psychological stress is increasing. The fact is that the excess weight is gone, but it is still impossible to allow any product to be eaten.
To avoid such problems, you need to diversify the menu. Be sure every week, for example, on Thursday, it is necessary to unload on protein products.
On the Ducan diet, the reviews and results at this stage are controversial. Of course, there are results, but reviews speak of the complexity of this period.
Still banned:
- granulated sugar;
- fructose in any form.
At the stage of consolidation is allowed to drink a glass of dry red wine.
Bran remains in the same amount, they are eaten every day. They also drink water at least two liters.
What is allowed:
- fruits (bananas, cherries, grapes, figs, dried fruits, cherries are not allowed);
- no more than two slices of whole grain bread;
- once a week you can eat pork, lamb, bacon, ham;
- fifty grams of low fat cheese;
- potatoes, durum wheat pasta, rice, legumes, lentils;
- any unsweetened drink and a glass of dry red wine.
You can arrange a fasting meal once or twice a week.
Sample menu at this stage:
- Breakfast can be made from cottage cheese casseroles with berry sauce and sugar-free coffee.
- At lunch, it will perfectly satisfy the hunger of the ear from marine species of fish and slices of whole grain bread with the addition of bran.
- You can have an afternoon snack with an apple or a pear.
- Before going to bed, a casserole of vegetables with boiled fish and herbal tea will be an excellent option.
Training must not be stopped.
Menu for "stabilization"
The list of products on the Ducan diet is almost unlimited, but there are certain rules of nutrition. Only sugar and high-calorie sweets are prohibited. Fruits are allowed to be consumed only once a day and a little. Products that contain starch, you can afford only twice a week.
The amount of bran increases to three tablespoons, the water remains unchanged. Once a week, one completely protein day is stored.
If you strictly follow all the rules and recommendations, the result will not be long in coming. An excellent motivator is the reviews and results on the Dukan diet of other people. The main thing is not to be lazy and achieve your goals.