Ducan's diet is considered one of the most effective and popular weight loss techniques. The diet is based on protein products. There are no restrictions on portions, the range of allowed products is quite large. A diet for a long period is calculated, which is determined by the individual characteristics and objectives of each person. The adipose tissue is lost, the muscle is preserved. In the absence of contraindications, this nutrition has a healing effect.
The essence of the Ducan diet
The essence of the Dukan diet is the use of protein and low carbohydrate products for a long period of time. Carbohydrates are a source of energy, but when consumed in excessive quantities, they turn into adipose tissue. Their exclusion from the diet contributes to the fact that, to obtain energy, the body begins to use existing fatty reserves, due to this, weight loss occurs. At the same time, protein food, which can be consumed on this diet system, acts by construction material for muscle tissue. Therefore, in addition to weight loss, the losing weight receives a toned body.
Protein products are well saturated, so that the losing weight is not physiological hunger. In addition, their digestion is a very energetic consumption process, therefore the deficiency of calories is guaranteed. The only thing you need to cope is dependence on food and unhealthy habits. The main positive feature of the Ducan diet is that it is designed for a long time, which consists of four phases. The first three are designed for the loss of extra chili, the fourth - to maintain this weight. Therefore, with the help of this technique, you can remain slender for life.
Excess calculation calculator
To determine the number of extra kilos, it is necessary to take into account several personal data:
- Age - Every decade, the metabolism has significantly slowed down, this is a characteristic of each person.
- Sexual metabolism, in men, is much faster due to the difference in hormonal systems.
- The initial weight.
- Human growth in the meters.
- Physical activity.
Using these parameters, the body mass index is calculated according to the formula: divide the initial weight by height into a square in a square. Further determined:
- perfect weight and its difference with the current;
- The duration of each of the diet periods.
On various sites dedicated to weight loss and a healthy lifestyle, you can calculate this online data. It is recommended to address athletes with an increase in muscle mass with this problem for specialists for individual counting.
General rules for all phases
The compulsory rules for an effective weight loss seem like this:
- The complete exclusion of oils, fats of any origin, mayonnaise and other sauces from shop shelves.
- The methods of thermal impact on products during cooking are saving: it is possible to cook, cook, steam, on a grid, on an anti -baroque coating.
- The main refueling of salads and vegetable dishes is lemon juice.
- The daily use of the oat bran is mandatory. In addition to the fact that they act as an excellent source of energy and replace the flour, they also clean the intestine of toxins and normalize digestion. You can use them in a pure shape or as part of any dish and cooking.
- The digestion of the squirrel is a laborious process for the organs of the gastrointestinal tract. It can be facilitated by the daily use of simple clean water in an amount of at least two liters. This will be a good prevention of constipation that can occur with this diet.
- It is important: daily undertake long walks. Perfectly - at least half an hour. Pietr Ducan insists on the abandonment of lifts and mobile stairs who must prefer to climb the steps.
- Refusal of sugar and products containing, alcohol, fruit and high sweet potatoes and potatoes.
The rules are easy to read, but, according to reviews, they are difficult to implement. However, you can get used to them, the main thing is to tune in correctly and resist the first weeks.
Attack - Description of the first stage of the diet
In this phase, which has lasted for three days you can only eat protein products. This will act as a beautiful smoothie body. To digest this food, you have to spend a lot of effort, so the metabolism begins to work hard. It is important not to forget the drinking water, which in itself is considered a catalyst for the metabolism. The list of products allowed for consumption has 72 points, the main:
- Types of Lenten meat: veal, beef, offal, chicken.
- Chicken and quail eggs.
- Any variety of fish, all types of seafood.
- Acid products -Milk with minimum fat content, low -fat cottage.
- Low fat cheeses: bryranza, tofu.
This phase is the most difficult, but if you can overcome it, it is very likely that weight loss is successful. During this period, on average from the three kilograms they are lost.
The second phase is the alternation
This phase of weight loss according to the Ducan system is also called "cruise". A diet of 72 protein objects is filled with 28 types of vegetables. The main of them:
- Green green: cucumbers, cabbage, courgettes, vegetables.
- Tomatoes.
A positive moment of this period is the ability to make a menu based on personal taste preferences:
- Combine proteins and vegetables as part of a plate or meal.
- Vegetable and protein meals alternating for a day.
- Organize the mono-market exhaust on any of the allowed products.
A prerequisite is the alternation of days of proteins and vegetables about 2-3 times in 10 days.
The loss of one kilogram per week is considered ideal at this stage.
Bowling
During the "cruise" period, weight of weight or the plateau so called - when the diet is rigorously observed and the kilograms does not disappear may occur. There are several reasons for this:
- Critical days in women.
- Swelling due to the small amount of used water and large salt.
- Adaptive body reaction.
Solutions to solve the problem:
- Wait until the end of menstruation and observe the weight.
- Increases the number of daily pure water.
- Try to reduce the amount of salt.
- Arrange a drain protein or a vegetable day.
In any case, it is important not to detach and continue to eat as part of the general rules of the diet and the list of allowed products.
The third phase is consolidation
The "consolidation" phase or the consolidation of the result provides for a gradual performance to the menu before the diet. 100 grams of these products are introduced into the daily menu:
- Groups - Rice, buckwheat, oatmeal.
- Bread is preferably rye or whole -grano.
- Macaroni - the most optimal of all - from the various varieties of wheat.
- Potatoes - In small boiled, cooked, but not fried quantities.
- Vegetable oils - flax seeds, olive, grape seeds, amaranth.
- Fruits - Except Sweet: bananas, dates, grapes.
- The desserts are preferably useful: natural marshmallow or jam, bitter chocolate, fruit jelly, jelly, various desserts or dried fruit bars. Insure: 3 teaspoons of honey every day.
- Every day - 3 tablespoons of oat bran in the composition of various dishes or not. In the second case, it is optimal to eat them half an hour before eating, washed with normal water.
To determine an individual number of days in the consolidation phase, it is necessary to multiply the number of lost kilograms of 10. Make sure to organize a day of protein fasting once a week. At this stage, it is possible to lose about 3-4 kilograms per month.
Fourth - Weight stabilization
The fourth and last phase of the Ducan diet is essentially a way of life that does not increase in weight by observing different simple rules:
- The use of oatmeal for a quantity of 3 tablespoons every day.
- Moderate daily physical activity - walking on foot, walking on the steps, refusal of the elevator, if possible - any feasible training.
- Every 7 days - a fasting day.
The base of the diet is still vegetables and low -calorie protein products, everything else is used moderately.
Which products can be consumed
The list of products allowed on Pierre Ducan's diet consists of 100 positions, 72 of them can be consumed in unlimited quantities:
- Low fat content: beef (cuts of meat for steaks, tongue, cutout, kidneys, liver, back of the carcass, rostbif), basement, rabbit, pork without fat.
- Bird: any part of turkey, chicken, dove, quail, offal.
- Fish: Fresh and ice cream: Paltus, Flounder, Salmon, Salmon, Dorada, Persian Fish, Putassa, Sardine, Mackerel, Cod, Hek.
- All seafood, including crab.
- The cheese tofu.
- Oat bran.
- Chicken and quail eggs.
- Low milk and fermented products of milk: cheeses, cottage, kefir, yogurt, milk.
- Lapsha with a Konnyaku - Shiretaki plant.
- Green, young onions, lemon juice.
From the second phase of the diet, 28 other articles are authorized:
- Cabbage: white, broccoli, brussels, sea, color.
- Legumes: peas, asparagus, patch beans.
- Pumpkin vertues: pumpkin, courgettes, cucumber.
- An evening: potatoes, aubergines, tomatoes.
- Green, spinach, radishes.
Starting from the third phase in moderate quantities, they are allowed:
- Oils: olive, amaranth, salty, flax seeds, rapeseed. Starting from 5 grams per day from the second phase to 30 from the fourth.
- Gerja Berries - up to 2 tablespoons.
- Linseed seeds and chia - from the alternation phase, a spoonful a day.
- Crab sticks.
- Tomato paste.
- Bread, pasta.
- Bad fruits.
The list of products allowed for each phase of the diet expands constantly. On the shelves of the shops, you can already find pastry chefs in Ducan.
Which products cannot be consumed
In order for the diet to bring the desired result, it is necessary to exclude a series of diet products. But unlike many weight loss systems, specialists in this method of weight loss take into account the characteristics of human psychology. If there is a strong desire to eat sweets, it is allowed to use a little bitter chocolate simultaneously to avoid a fault in the future.
Prohibited products in the attack phase:
- Confectionery.
- Bakery products.
- Groups.
- Legumes.
- Potato.
- All types of walnuts and seeds.
- Sugar, salt.
- Store sauces.
- Pasta.
- Fat cheeses and melted.
- Any oils, including butter.
- Sausage products.
- Meat meat of meat and fat poultry.
The products prohibited in the "cruise" phase are the list equal to the "attack", with the exception of allowed vegetables and fruits.
Prohibited products in the "consolidation" phase- The same, but cereals, pasta, bread, bread and some desserts (candies, bitter chocolate) are allowed in small quantities.
In the consolidation phase, you can eat all products in moderation, but it is recommended to observe a healthy balanced diet. It provides the refusal of white flour products, sugar, keep sauces, sausages.
Approximate menu for each day
We offer an approximate version of the daily diet for each phase:
"Attack":
Breakfast- Cheese Cottage with low fat content with oat bran.
Dinner- boiled beef, 2 eggs.
Afternoon snack- Kefir.
Dinner- fish cocktails.
"Cruise":
Breakfast:Chicken egg omlet and milk 0% fat.
Dinner:A steam boiled chicken with broccoli.
Afternoon snack:Green apple, yogurt.
Dinner:Baked fish, silt cabbage and cucumber salad.
"Consolidation":
Breakfast:Hard eggs, cottage, orange.
Dinner:A little buckwheat porridge, vegetable stew, baked turkey meat.
Afternoon snack:Kefir.
Dinner:Fish and vegetables.
The list of allowed products allows you to experiment and eat various.
Recipes for ducans diets from phases
For the first stage
Cottage cheese bank for breakfast.You will need: a little cottage bricchetta with low fat content, 3 medium hen eggs, 3 tablespoons of oat bran, half a glass of kefir, a natural sucrose as desired.
Preparation: Pour the cutter with kefir for 10 minutes, then mix them with the rest of the components, bake for 20-25 minutes.
At this stage, you can use with a tutella on a ducano, below - with dietary jams (without sugar), with honey, fruit.
Nutella on Ducan.You will need: Millilitri with low milk content of milk-200, spoons of milk fat-4 milk, spoonful of cocoo-a of a Saccaro, from 2nd to 4th phase that you can honey.
For the second stage
Okroshka for lunch. You will need: Kefir with low fat, 100 grams of boiled chicken breast or turkey meat, 2 chicken eggs, a large bunch of vegetables, a cucumber.
Preparation: Cut all solid ingredients with small cubes, Add to Kefir. Salt, pepper and sprinkle abundantly in finely chopped herbs.
Contraindications
The power supply system developed by Pierre Dukan is not suitable for everyone. This must be taken into consideration before joining it. Delighting in this way is strictly forbidden:
- People suffering from high pressure.
- In the presence of any kidney disease.
- In such liver diseases: cholecystitis or bile calculations disease.
- With ulcers on a stomach or duodenal.
- Children and adolescents.
- In the pregnancy planning phase, during breastfeeding.
- It is undesirable to observe Ducan's diet in diabetes, any variety of allergies, diseases of the digestive organs.
What results can be achieved?
The weight is the fastest lost during the "attack". During the week of the diet which is characteristic of this period, it is possible to go down to 6 kilograms, depending on the initial parameters. During the "cruise", 1 kilogram per week is considered an average indicator. Give the possible weight of weight and individual characteristics, this indicator can float within 300-400 grams. During the "consolidation", the neglected mechanism of weight loss continues to work and every month you can lose up to three kilograms. The purpose of the "stabilization" period is to maintain the result.