The author of this protein diet, which is in vogue all over the world today, is the French nutritionist Pierre Ducan. Diet helps not only to lose weight without harming health, but also to cleanse the body. It was Ducan's protein diet that made Prince William's chosen one Kate Middleton look the most beautiful bride at her wedding.
Principles of Dukan Diet
If you follow the Ducan diet correctly and correctly, then quite quickly you will achieve excellent results in weight loss, and in the future the weight will stabilize and will consistently be normal. To get a consistent result, the diet must be adhered to for several months. And in the future, if you wish, you can eat in accordance with the principles of the Ducan protein diet all your life.
The diet provides for limiting the amount of carbohydrates and fats in the diet, with an emphasis on protein.
Dr. Ducan believes that without enough protein in our diet, normal body functioning is almost impossible.
On the positive side, you can eat any amount of food at any time. The Ducan diet is divided into four stages, during which you can easily lose the hated pounds and then gain them back.
Dukan Diet: general rules for all stages
- Drink 1. 5 liters of mineral or drinking water daily.
- Be sure to consume oat bran daily - 1, 5-3 tbsp. spoons, washed with water (protein diets often provoke constipation, bran is offered as a preventative measure).
- Daily walks in the fresh air.
- Take vitamin supplements during the first and second phase of the diet.
The Dukan Diet: Phase One - Attack
The first phase of the diet, depending on how much you should lose, lasts from three to ten days.
- If you are overweight up to 10 kg, then the first phase will take three days.
- If the excess weight is 10-20 kg, then from three to five days.
- If your overweight is more than 30 kg, then the duration of the Attack can be 5-10 days.
Products for the diet of Pierre Ducan
In the first stage of the diet, the main food is protein products. During the Attack, you can lose from two to six extra pounds. At the same time, it is permissible to eat all the products listed below in any quantity, until complete satiety.
Foods permitted in the Attack include: kidneys and liver, beef tongues and beef, skinless poultry, pork and beef and fish, all cooked without fat (cooked, steamed or roasted ingrill). A variety of seafood is excellent as it is low in calories and contains protein. You can eat lean bacon, boiled and raw eggs.
Skimmed milk and cottage cheese, as well as other dairy and fermented milk products are allowed.
Lemons, pickles are allowed from plant foods.
Be sure to include in the diet oat bran 1. 5 tbsp. SPOON
The spice can be added in small amounts, including salt, vinegar, onion and garlic.
As for the juice, it should be consumed as much as possible. Drink mineral water, diet cola, green tea and herbal tea, coffee. Consume at least two liters a day.
Important: in the first stage of the diet, you may experience increased fatigue, weakness, dry mouth. Take vitamin supplements during the first and second phase of the diet.
Diet and Dr. Ducan: second phase - alternation (navigation)
During the Diet Rotation phase, Dr. Ducan recommends alternating protein (protein) days with days where you can also eat vegetables. Alternation continues as long as it takes to reach the required weight. As in the first step, the rotation pattern depends on how much weight you need to lose.
- Up to 10 kg - protein days and days when you can eat alternative vegetables in the sequence 1: 1, 2: 2 or 3: 3.
- If there is more excess weight, then you will need to alternate days - 5: 5.
Vegetables that can be consumed on the so-called "protein-vegetable" days are as follows: cucumber, tomato, radish, asparagus, green beans, spinach, all kinds of cabbage, celery, eggplant, squash and pepper.
You can add beets and carrots to this list, but they are only allowed to be consumed occasionally.
Prohibited: potatoes, avocados, peas, beans, lentils.
Vegetables can be eaten raw, roasted and boiled. In addition, every day you can add 2 products from the following list to the food in Alternation:
- soy cream - 2 tablespoons;
- cream 3-4% - 1 tsp;
- vegetable oil - only for frying food;
- low-fat cheese - 30 gr;
- dry wine - 3 tbsp. spoon;
- ketchup - 1 tablespoon;
- starch - 1 tablespoon.
Also allowed to use: gelatin, agar-agar, garlic, seaweed, cucumber, soy sauce, mustard, vinegar and adjika, spices, sugar substitutes and drinks with a caloric content of less than 1 kcal per 250 ml, natural canned fish, tofu, skimmed milk powder. . .
You can treat yourself to crab sticks, but no more than eight a day. Be sure to consume oat bran daily - 2 tbsp. SPOON
Dukan Diet: the third stage - consolidate the result!
The third stage is also called Consolidation. The duration of the third depends on how much weight you have lost during the previous two stages. We will "fix" every pound lost in 10 days.
Adjustment phase rules:
- Every day we eat oat bran - 2. 5 tbsp. SPOON
- We continue to eat only protein foods once a week.
- Twice a week for breakfast or lunch, you can eat any dish, even a high-calorie one. However, such days should not follow one another.
- We add to the daily diet a portion of fruit (except bananas, grapes and cherries), 40 grams of baked cheese and two slices of bread.
- You can afford a serving of rice, pasta, potatoes, peas or beans twice a week.
Pierre Ducan diet: the fourth stage - weight stabilization
At this stage, the desired result has already been achieved, you have got rid of excess weight. Now your main task will be to consolidate the achievement.
The fourth phase of the Dukan diet does not imply any particular restrictions on food, but one day a week Pierre Dukan still recommends eating only protein foods.
In addition, you should eat 3 tablespoons of oat bran every day.
Dietary benefits of the French nutritionist Ducan
First, the diet of the French nutritionist Ducan is effective, the weight after this diet does not return.
Second, you can eat permitted foods in any quantity, which means you do not feel hungry throughout the diet. The diet is suitable for those who like to cook and eat delicious food. It is very important that in the first stage, the weight disappears quickly in the beginning, which motivates you to continue the diet.
We draw your attention to the fact that effective and, most importantly, safe weight loss should be performed under the supervision of an experienced nutritionist.