Ducan's diet is considered one of the most effective and popular weight loss techniques. This diet is based on protein products. There are no restrictions on the part, the various products allowed are quite broad. The diet for a long period is calculated, which is determined by the individual characteristics and goals of each person. Adipose tissue disappears, muscles are preserved. In the absence of contraindications, the diet has a healing effect.
The essence of the Ducan diet
The essence of the Dukan diet is the use of protein and low protein products for a long time. Carbohydrates are a source of energy, but when consumed in excess quantities, they become adipose tissue. Their exceptions from the diet contribute to the fact that to gain energy, the body begins to use existing fat reserves, due to this, weight loss. At the same time, protein foods, which can be eaten on this power system, serve as a construction material for muscle tissue. Therefore, in addition to weight loss, weight loss receiving strong body.
Products containing protein are well saturated, so that the loss of weight does not feel physiological starvation. In addition, their digestion is a very energy -consuming process, so the lack of calories is guaranteed. The only thing you need to overcome is the dependence of food and unhealthy habits. The main positive feature of the Ducan diet is that it is designed for a long time, consisting of four stages. The first three of them were designed to lose extra pounds, the fourth - to hold this weight. Therefore, with the help of this technique, you can stay slim for life.
Excessive calculation calculator
To determine the number of additional pounds, it should take into account some personal data:
- Age - Each decade, metabolism is very slow, this is a feature of everyone.
- Sexual, in men, metabolism is much faster because of the difference in the hormone system.
- Early weight.
- Human growth in meters.
- Physical activity.
Using this parameter, the body mass index according to the formula is calculated: Divide the initial weight by the height of the square in one square. More determined:
- perfect weight and difference with current;
- Period of each diet period.
On various websites dedicated to weight loss and a healthy lifestyle, you can calculate this data online. It is recommended that athletes with increased muscle mass are addressed to this issue for experts to calculate individuals.
General rules for all levels
Mandatory rules for effective weight loss sounds like this:
- Exceptions of oil, fat from any of the original, mayonnaise and other sauce from the store shelves.
- The heat effect method on the product during cooking is to release: you can cook, bake, steam, on the grill, on the anti -stick coating.
- Re -filling salads and vegetable dishes are lemon juice.
- Daily use of oats is mandatory. In addition to the fact that they serve as an excellent source of energy and flour replacement, they also clean the intestines to toxins well and normalize digestion. You can use it in pure form or as part of any dish and baking.
- Squirrel digestion is a difficult process for the gastrointestinal tract. It can be facilitated with daily use of clean water in an amount of at least two liters. This will be a good prevention of constipation that may occur with such a diet.
- It's important - every day for a walk. Perfect - at least half an hour. Pietr Ducan emphasizes the abandonment of elevators and escalators that should prefer to climb the steps.
- Sugar rejection and products containing, alcohol, fruits and high potatoes.
The rules are easy to read, but, according to reviews, it is difficult to implement. However, you can get used to them, the main thing is to adjust properly and withstand the first few weeks.
Attack - a description of the first stage of the diet
In this phase, it lasts from three days you can only eat protein products. This will serve as a beautiful shaking body. To digest such foods, you need to spend a lot of effort, so metabolism begins to work hard. It is important not to forget the drinking water, which in itself is considered a catalyst for metabolism. The list of products allowed for use has 72 points, the main:
- Lenten Meat Type: Veal, Meat, Offal, Chicken.
- Chicken eggs and quail.
- Any type of fish, all kinds of seafood.
- SOUR PRODUCT -milk with minimal fat content, low cottage cheese.
- Low -Fat Cheeses: Brynza, Tofu.
This level is the hardest, but if you can continue, then weight loss may be successful. During this period, the average of three pounds disappeared.
The second stage is a substitute
This weight loss phase according to the Ducan system is also known as "cruise. " Diet 72 protein items are refilled with 28 types of vegetables. The main one:
- Green vegetables: cucumbers, cabbages, zucchini, vegetables.
- Tomatoes.
Positive moments during this period are the ability to create a menu based on personal taste priorities:
- Mix protein and vegetables as part of one meal or meal.
- Vegetable foods and alternative protein for one day.
- Arrange Mono-day unload on any allowed product.
Prerequisites are the replacement of protein and vegetables about 2-3 times in 10 days.
Losing one kilogram a week is considered ideal at this stage.
Bowling
During the "cruise" period, heavy weight or highlands can occur - when the diet is observed strictly, and the pounds do not disappear. There are several reasons for this:
- Critical day to women.
- Swelling is caused by a small amount of water used and large salt.
- Body adjustment reaction.
Solution to solve the problem:
- Wait to the end of the menstrual period and look at weight.
- Increase the number of pure water daily.
- Try to reduce the amount of salt.
- Arrange the unloaded protein or vegetable day.
However, it is important not to break down and continue to eat as part of the general rule of diet and a list of products allowed.
The third stage is a unification
The level of "consolidation" or consolidation of the results provides a gradual return on the menu before the diet. 100 grams of the product are introduced into the daily menu:
- Group - rice, buckwheat, oats.
- The bread is preferred or whole.
- Macarones - the optimum of all - of all kinds of wheat.
- Potatoes - in small amounts of boiled, roasted, but not fried.
- Vegetable oil - hemp seeds, olives, from grape seeds, amaranth.
- Fruits - except for sweetness: bananas, dates, wine.
- Sugar -Better useful: natural or marmalade marshmallows, bitter chocolate, fruit jelly, jelly, various sugars or bars from dried fruits. Be sure - 3 teaspoons of honey daily.
- Every day - 3 tablespoons of oats in the composition of various dishes or not. In the second case, it is optimal to eat it half an hour before meals, washed with normal water.
To determine the number of individual days in the consolidation phase, you will need to breed the number of pounds lost 10. Be sure to arrange a protein fasting once a week. At this stage, it may lose about 3-4 pounds a month.
Fourth weight stabilization - weight
The fourth and final stages of the Ducan diet are basically a way of life that will not gain weight by observing some simple rules:
- Use of oatmeal in 3 tablespoons daily.
- Daily moderate physical activity - walking on foot, walking on the stairs, rejection of elevators, if possible - any training can be performed.
- Every 7 days - fasting protein.
The diet base is still a low calorie vegetable and protein product, everything used moderately.
What products can be eaten
The list of products allowed on the Pierre Ducan diet consists of 100 positions, 72 of which can be eaten in unlimited quantities:
- Low meat: beef (meat for steak, tongue, cuttings, kidneys, liver, carcass, rostbif), basement, rabbit, lean pork.
- Birds: any part of Turkey, Chicken, Dove, Quail, Offal.
- Fish: fresh and ice cream: paltus, flounder, salmon, salmon, dorada, perch, putassa, sardine, mackerel, cod, hek.
- All seafood, including crabs.
- Cheese tofu.
- Oat Bran.
- Chicken eggs and quail.
- Dairy and low -dairy milk -products are controlled: cheese, cottage cheese, kefir, yogurt, milk.
- LAPSHA from my plant - Shiretaki.
- Green, onion, lemon juice.
From the second stage of the diet, another 28 items are allowed to use:
- Cabbage: white, broccoli, brussels, sea, color.
- Beans: peanuts, asparagus, patches.
- Pumpkin vegetables: pumpkin, zucchini, cucumber.
- A nightshade: potatoes, eggplant, tomatoes.
- Green, spinach, radish.
Starting with the third phase in moderate quantities, they are allowed:
- Oil: olive, amaranth, salt, hemp seeds, rapeseed. Starting from 5 grams a day from the second to 30 from four.
- Berries - up to 2 tablespoons.
- Hemp and chia seeds - from the replacement phase, one tablespoon a day.
- Crab sticks.
- Tomato paste.
- Bread, pasta.
- Ugly fruits.
The list of products allowed for every stage of the diet is constantly evolving. On the shelves of the store, you can already find confection products in Ducan.
What products are not edible
In order for the diet to produce the desired results, it is necessary to exclude some of the products from the diet. But unlike many weight loss systems, experts in this method of weight loss take into account human psychological features. If there is a strong desire to eat sugar -Gula, it is allowed to use a little bitter chocolate to prevent damage in the future.
Products prohibited at the attacking stage:
- Conflict.
- Bakery products.
- Group.
- Legumes.
- Potatoes.
- All kinds of beans and seeds.
- Sugar, salt.
- Save the sauce.
- Pasta.
- Fat and liquid cheese.
- Any oil, including butter.
- Sausage products.
- Pork fat and chicken.
Products prohibited at the "cruise" level are the same list of "attacks", except for vegetables and fruits allowed.
Products are prohibited at the "consolidation" stage-Same, but cereals, pasta, bread, bread and some sugar -gula (sugar -gula, bitter chocolate) are allowed in small quantities.
In the consolidation phase, you can eat moderately all the products, but it is recommended to adhere to a healthy balanced diet. It provides product rejection from white flour, sugar, shop sauce, sausage.
Estimated menu for each day
We offer daily diet versions for each stage:
"Attack":
Breakfast- Low cottage cheese with oats.
Dinner- Boiled meat, 2 eggs.
Evening snacks- Kefir.
Dinner- seafood cocktails.
"Cruise":
Breakfast:Omlet chicken eggs and milk 0% fat.
Dinner:Steamed boiled chicken with broccoli.
Evening snacks:Green apple, yogurt.
Dinner:Baked fish, cabbage salads and cucumbers.
"Consolidation":
Breakfast:Boiled eggs, cottage cheese, orange.
Dinner:Small buckwheat porridge, boiled from vegetables, roasted turkey meat.
Evening snacks:kefir.
Dinner:Fish and vegetable soup.
The list of allowed products allows you to experiment and eat varied.
Recipes for Ducan Diet by level
For the first stage
Casserole cheese cottage for breakfast.You will need: Low cheese cheese, 3 simple chicken eggs, 3 tablespoons oats, half a glass of kefir, natural sucrose to taste.
Preparation: Pour cutter with kefir for 10 minutes, then mix with other components, bake in the oven for 20-25 minutes.
At this stage, you can use tutella on Ducan, in the following - with dietary congestion (sugar -free), with honey, fruits.
Nutella on Ducan.You need: Low-200 milliliters milk, milk-4 tablespoons milk, cocoa-sucrotor cocoa to taste, from 2nd to 4th stage you can honey.
For the second stage
Okroshka for lunch. You will need: low kefir, 100 grams of boiled chicken or turkey, 2 chicken eggs, a large bunch of vegetables, cucumbers.
Preparation: Cut all solid ingredients with small cubes, add to kefir. Salt, pepper and sprinkle with lots of finely chopped herbs.
Contraindications
The power system developed by Pierre Dukan is not suitable for everyone. This must be taken into account before you obey it. Slimming in this way is strictly prohibited:
- People suffering from high pressure.
- In front of any kidney disease.
- In such liver disease: cholecystitis or bile stone disease.
- By stomach or duodenal ulcer.
- Children and teens.
- At the planning stage of pregnancy, at that time, during breastfeeding.
- It is not desirable to observe the Ducan diet in diabetes, various allergies, digestive organs.
What results can be achieved?
Weight is the fastest disappearing during the "attack". During the diet week features this period, you can fall to 6 pounds, depending on the initial parameters. During "cruise", 1 kilogram a week is considered an average indicator. Given the possibility of weight and individual characteristics, these indicators can change in 300-400 grams. During "consolidation", weight loss mechanisms continue to function and every month you can lose up to three pounds. The purpose of the "stabilization" period is to maintain the results.