When the weight is overweight, a person begins to look for a suitable diet to lose weight. The Ducan diet is very popular with men and women as 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 time it is necessary to adhere to a different menu for a separate phase. The eligible products for each period will be discussed in detail.
What is the Ducan diet
The principle of the Dukan nutrition system is very cheerful - you can eat without restrictions and lose weight. However, not all are allowed, but some foods. Famous French physician Pierre Dukan, who developed this nutritional system, claims that people have the ability to eat in normal quantities without gaining weight. To do this, it is necessary to teach the body to use not only carbohydrates and fats as fuel, but also proteins.
The main requirement to stabilize weight according to Ducan is to adhere to this rule for the rest of your life: spend one day a week on protein-only foods. For the rest of the time, it is allowed to eat any food after the ideal individual weight has been established. Pierre Ducan believes that the weight of each person must correspond to age, height and many other personal parameters, and not to the needs of fashion.
Ground rules
The principles of the Ducan Diet are based on the division of the diet into 4 phases. The first two stages are aimed at ensuring that the person does not gain extra pounds again. At the end of the second phase, normal weight is reached. The third step is to consolidate the result. The problem with being overweight is maintaining results. Anyone can easily lose body weight, but after a while they get it back. As the weight returns, the body becomes less sensitive to any diet. The third step is used to solve the problem. The fourth phase lasts for the rest of your life.
Duration
The first phase of the Ducan diet is the shortest: from 2 to 7 days. The duration depends on the initial weight of the body losing weight. For those who want to lose some weight, two days are enough and for very fat people it is advisable to stick to a protein diet for a week.
The second phase takes more time. Some can achieve their desired weight in 2 weeks, while others need six months.
The third phase must be followed on the basis of 10 days for each kilogram lost. For example, if it took 5 kg, this phase of the ducan diet will last 50 days.
Ducan system
According to Pierre Ducan's observation, the consumption of protein products gives people who lose weight disconcerting results. To prevent weight gain, you should adhere to two rules: take twenty minute walks every day and consume 3 tablespoons of oat bran every day. These are not such strict dietary rules to have a good figure and feel good. Let's consider in detail all the stages of the Ducan diet.
Phase 1 Attack
The main purpose of the first phase of the Ducan diet is to start the fat burning processes in the human body. In addition to the allowed food, you can drink coffee, tea, herbal preparations in reasonable quantities. From salad dressings, it is allowed to use vegetable oil (olive, sunflower), soy sauce, balsamic vinegar. The use of spices, tomato paste and sweetener is allowed. If you like cottage cheese and meat dishes, seafood, fish and eggs, the attack phase will be the most delicious period of the diet.
Approved Products
What can you eat, what are the pros and cons of the attack phase? Prolonged protein intake can adversely affect kidney health. But 2-7 days of such a diet will help unload the body, adjust to weight loss.
So, 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 is better. It is advisable to minimize the consumption of yolk during the diet.
- Fish, seafood.Everything is allowed. Better to steam, simmer or boil. Canned meat and fish are not allowed, nor fried foods.
- Fermented milk and dairy products.All products are allowed, but fat-free - up to 0, 5%. Dairy products with added sugar and artificial additives cannot be used.
- Nuts.You can take 1 handful a day, but only instead of vegetable oil.
- Flax seeds.3 teaspoons a day are desirable.
Menu
Approximate description of the meals of the day during the first phase:
- breakfast:low-fat cottage cheese, grilled chicken breast (200g), coffee without milk and sugar;
- lunch: crab sticks or oat bran muffins
- lunch:Mongolian spicy beef, low-fat yogurt;
- afternoon tea:cinnamon pancakes;
- dinner:shrimp with garlic, chicken pieces, green tea.
Phase 2 alternation
If there has not been a meeting with the doctor before starting the first phase of the diet, blood tests for cholesterol and sugar are useful in this phase. With good guidance, you can proceed to the second phase of the Dukan diet, also called the Cruise. It is designed to achieve immediate weight loss. In the rotation phase, there are no restrictions on the quantity and frequency of meals. The main point of the second phase of the Ducan diet is the change of protein and protein-vegetable days. We must not forget about the consumption regime (about 2 liters of water per day).
Approved Products
Oat bran remains a must in the diet. The protein products used are the same as those allowed in the first phase. Vegetables are added to them:
- all types of cabbage;
- eggplant;
- zucchini;
- leeks and onions;
- cucumbers;
- carrots;
- beets;
- spinach;
- celery;
- radish, turnip;
- peppers;
- asparagus;
- tomatoes;
- leafy salads;
- beans (green, green beans);
- pumpkin;
- soy;
- chicory.
Menu
At this stage it is allowed to prepare sweets that can be used as a snack. Any fruit is prohibited as it contains natural sugar.
Sample menu of the second phase of the day:
- breakfast:baked vegetables, liver pate, cocoa;
- lunch:curd blancmange;
- lunch:fish soup, boiled lean veal (200 g) with ketchup, asparagus beans;
- afternoon snack:oatmeal cookies;
- dinner:boiled mussels or oysters with dill, ginger lemonade.
Consolidation phase 3
The main objective of the phase is to exit the diet in the most gentle way. Phase 3 of the Dukan diet adapts weight loss to the new diet as comfortably as possible. In humans, the metabolic processes are stabilized, the work of the digestive tract normalizes, the parameters of the figure return to normal. If the previous phases of the Ducan diet were monotonous, the third phase has a more varied menu. Fastening is already much easier to resist, 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, a small portion, if of watermelon or melon, a slice. Dried fruit is strictly prohibited.
- Wholemeal bread.It is preferable to use products with bran or rye flour. No more than 2 slices per day are allowed.
- Hard cheeses.The fat content of the product must not exceed 50%. You can eat 40 g / day.
- Meat, game, poultry.Each species can be eaten no more than once a week.
- Foods containing starch.Hard pasta, peas, lentils, rice, potatoes and cereals can be gradually introduced into the diet during the consolidation phase.
Menu
If the first and second phases of the Ducan diet were more or less rigid, the third is a place for creativity in the kitchen. Six days a week (except Thursday) you can eat protein and vegetable dishes and those that can be added. Thursday should only be devoted to protein foods - this is a very necessary measure to stabilize weight.
Description of the third stage example menu:
- breakfast:a slice of hard cheese, a slice of wholemeal 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.
Phase 4 Stabilization
All Ducan phases are aimed at weight loss. The stabilization phase already imposes hardly any restrictions, but presupposes the observance of some rules that Pierre Ducan advises to follow for life:
- never eat too much;
- maintaining the habit of regular walking or other physical activities;
- do not forget to monitor the flow rate of the fluid (up to 2 liters of water per day);
- take a protein day once a week.
Furthermore, there are prohibited foods, including sugar and fructose. Avoid moldy cheeses and goat milk products. Fruit is not recommended to eat in large quantities - it is best to limit it to one intake per day. Meat should only be consumed in low-fat varieties and in limited quantities. The menu should be dominated by foods rich in protein and fiber, not fat. Occasionally drinking a glass of red wine is permitted. 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 dietary rules. Food consumption must always be monitored so that weight does not return.
Desserts and carbonated drinks should be avoided. Better take a closer look at the many vegetarian recipes. It is recommended to cook vegetable salads without vegetable oil, seasoning with soy sauce or lemon juice.
Menu
When gradual weight loss has come to an end, it is already much easier to prepare the right food, as the table of allowed foods has been expanded to the maximum. The main goal of the stabilization phase is to strengthen the new nutritional system, which will prevent a person from straying further from the path to the intended goal.
Sample menu for the last phase of the day:
- breakfast:a hard-boiled egg, a slice of ham with wholemeal bread, coffee with cream;
- lunch:crab sticks or chicken in casserole;
- lunch:sea fish soup, baked aubergines;
- afternoon snack:a piece of melon or watermelon;
- dinner:julienne of seafood, broccoli casserole with cheese, tea.