The Ducan protein diet is recognized as one of the most effective today.He has always collected positive reviews and has helped to lose weight of a large number of people.For example, he allowed the most beautiful bride from Prince William Kate Middleton.Diet writers, as you think, are French doctors Pierre Dukan.
Pierre Diet Protein Dukan: Detailed Description and Principles
Ducan's diet allows you to achieve results quickly, if you are right -correctly observe your diet.The first stage, called protein attacks, will help speed up metabolism and burn fat in the shortest possible time, so after 5 days you will enjoy amazing results.
However, in order to get stable results, you need to comply with Dr Dukan for several months.If desired, you can eat completely according to the principles mentioned throughout your life.The diet provides carbohydrate and fat restrictions, which focuses on protein.Doctors themselves believe that without adequate amounts of protein, the body's normal activity is impossible.
Positive moments:Weight loss programs allow you to eat any amount of food at any time.The whole process is divided into four levels, where you can easily lose a pound of hate and then not get it back.
General rules for all levels
- Drink at least 1.5 liters of minerals or water without gas daily.
- It is important to use oats daily--1.5-3 tablespoons, drink it with water (often constipation occurs, bran is offered as a preventive method).
- Every day walks in the fresh air.
- Make sure you use vitamin setup.
100 Ducan diet products
One hundred coveted Dukan includes 72 protein products and 28 species containing vegetable carbohydrates.Separately from the entire list is oats.They cannot be associated with any category, but this is a very important element in the product list.The use of bran is mandatory, although the recommended quantity varies in each of the four stages of the diet.
The basis of diet is a variety of protein products.For the convenience of listing, they are divided into subcategories: meat products, chicken, fish, seafood, dairy products and eggs.
Meat product
- Beef - fillet, beiftex, grilled meat, steak
- Veal - all parts, including ribs, if you remove fat strata
- Konina - all parts except the lower abdomen
- Beef tongue - except for oily back
- Tongue
- The language of the lambs
- Liver-what, if there is no tendency of cardiovascular disease
- Bashturma
- Any -where dried meat
- Rabbit
- Busy kidneys and cow
- Heat from low pigs (fillets) - at the level of consolidation
- Ham from the lamb, with the exception of the upper fat part - at the stage of consolidation
- Low pork ham, except raw -capacked -In the stage of unification
All types of meat are provided without adding fat, vegetables and butter, sour cream.It is allowed to lubricate the pan with a napkin lubricated with a few drops of vegetable oil.Boiled meat, grill and baking in the oven are recommended.The meat is also roasted in the form of cut.
Bird
- Chicken - with the exception of the skin and the bottom of the wing
- Turkey - in the processing of cooking
- Guinea fowl
- Dove
- Quail
- Game
- Lenten ham from chicken
Birds are recommended to boil or burn.It should be prepared in the skin so that the meat is not too dry, but be sure to take it without the skin.
Fish
- Barabulka
- Drado
- Flounder
- Carp Crucian
- Chip
- Mulla
- Sprat
- Salmon
- Whiting
- Moiva
- Burbot
- Sturgeon
- Calibut
- Haddock
- Putassa
- Romance
- Sardines
- Herry
- Skat
- Makarel
- Future
- Zander
- Cod
- Tuna
- Pimple
- Trout
- Fake
- Pike
- Smoked fish - there
- Dried fish - there
- Foods in fish cans - only in their own juices, without adding oils and tomatoes
Fish are prepared without the use of oil and vegetables.It can be sprinkled with oil -free sauce.Tuna, salmon and macarel can be prepared in white wine sauce.
Seafood
- Crab sticks
- Crab
- Squid
- All kinds of shrimp
- Lobster
- Omara
- Trumpeter
- The sea of urchin
- Langustees
- Sea shells
- Media
- Oyster
- Cuttlefish
Dairy products of 0%fat content:
- Small milk
- Cottage cheese fool
- Fatfound kefir
- Low yogurt without adding sugar, fruits and berries
- Fatfound cheese - at the stage of consolidation
You can take dairy products with flavors.Aspartam -type sweetener is also allowed.
Egg
- Chicken egg
- Quail eggs
The use of eggs is not limited, but it is necessary to monitor cholesterol levels.
Additives and flavors
- The same milk powder
- Aspartam synthetic sweetener
- Vinegar
- Garlic
- Caraway
- Pepper and other sharp circulation
- Parsley, basil and other aromatic herbs
- Green onions and above - in minimum amount as flavors
- Stems as an additional ingredients in the dishes in the number of flavors
- Lemon - no sugar, such as seasoning for fish, seafood and meat
- Mustard
- Yeast
- Salt - in minimum quantity
- The preparation of synthetic vitamins
- Chewing sugar -to without sugar
Starting from the 2nd diet, some types of vegetables are allowed.Vegetables are the source of carbohydrates needed for brain nutrition.Without carbohydrates, the risk of the body increases, so they cannot ignore
28 Ducan Diet Vegetables
- Surround
- Mushroom
- Zucchini
- White cabbage
- Cabbage is colored
- Cabbage broccoli
- Cabbage kohlrabi
- Cabbage brussels
- Leaf salads - all kinds
- Onion
- Chard
- Carrots - no more than 1 day a day
- Cucumber
- The pepper is sweet
- Tomato
- Radish
- Radish
- Radish
- Onion
- Chicory salad
- Bits - no more than 1 day a day
- Celery
- Asparagus
- Black Eyed Peas
- Pumpkin - at the stage of unification
- Dill
- Spinach
- Sorrel
Vegetables are also provided without adding oil.Priority is given to fresh, boiled and grilled vegetables.
Limited and partially limited products
- Animal fats are forbidden at all levels of diet in Dukan
- Vegetable oil is allowed in just a few drops, which is lubricated with a pan while cooking
- Products containing starch are completely prohibited in the first two stages of the diet.
At the unification stage, 2 parts of the product containing starch per week are allowed.These:
- Pale
- Rice
- Corn
- Pasta
- Whole wheat
- Lentil
- Bean
All other products containing starch, including avocado, remain prohibited until the end of the last stage of the diet.
- Cheese in 3 stages of diet allowed to eat in a total of 40 grams per day
- Bread can be eaten from stage, set 2 pieces daily.Priority should be given to smart and full of bread from coarse flour.SDBA is fully prohibited.
- Ice cream can be at all levels, except for the attack, but it is better in milk cocktails.
- The seeds are strictly prohibited by everything except the pumpkin.
- Fruits and berries are fully prohibited in the first two stages of the diet.
Starting from the stage of consolidation, the use of several parts of 1 part a day is allowed.These:
- Apple - 1 pc.per day
- Strawberries - 1 plate
- Raspberry - 1 plate
- Melon - 1 piece
- Watermelon - 1 piece
- Grapefruit - 1 pc.
- Kiwi - 2 pcs.
- Persian - 1 pc.
- Apricot - 2 pcs.
- Pear - 1 pc.
- Nectarin - 1 pc.
- Mango - half of large or 1 small
All fruits and other berries are prohibited at all levels of diet.
- Sugar -gulas and sugar -gula are also excluded from the diet.
IMPORTANT!When using sugar -substitutes, it is best to consult a doctor first, as they are not always useful for the body.
First stage of Ducan Diet: Attack
It lasts from three to ten days, depending on how much you need to lose weight.If you are planning to lose up to 10 kg, you need three days.If it's 10-20 kg, then from three to five days.For those who want to lose more than 30 kg, the duration of the attack can be 5-10 days.
This attack is a strong body loading with protein, as a result of the metabolism starts to change, and you should quickly get rid of fat.
During the attack, the main food is a protein product.Currently, you can lose two to six kilograms, and you can eat protein foods in any amount, so that it is completely saturated.
All dishes are cooked lean (boiling, steamed or grilled, roasted), as the ruler does not include food too high.In addition to pure meat, various sea gifts are perfect, as they are low calories and contain protein.
The plant food at the attack is completely prohibited.You can only use seasoning and, in minimal quantities, plant products such as onions, garlic, capers and lemon to improve the taste of the dish.
Make sure you include oats in the diet.At bran attacks, you need to eat 1.5 tablespoons.Tablespoons daily.
For liquids, it must be consumed as much as possible.Drink mineral water, the importance of diet, green tea and tea in herbs, coffee.
Important:At the beginning of the attack, you may experience increased fatigue, weakness, dry mouth.Maybe a bad mood, irritation and unexpected hunger.Make sure you have allowed the product in sufficient quantities at any time.Eat as fast as you want.Avoid attacks on physical work and any competition, but do not give up on your regular walking and training.After the 3rd day of the attack, the feeling of hunger disappeared.
If you drink inadequate water, after the 4th day of attack, constipation can begin.Increase the amount of fluid consumed daily.You can also drink a spoon of paraffin at the end of the food.But avoid strong laxatives.
During attacks and replacements, use vitamin preparations.
Second Stage of Ducan Diet: Alternation (Cruise)
One of the most important stages of Dr.Ducan is a replacement (or cruise).
At this stage, Dr Dukan recommends protein days (protein) alternating with protein-vegetable, when allowed to use carbohydrates.Just like the attack, this scheme depends on the weight you need.Up to 10 kg-protein day and alternative protein-vegetable in order of 1: 1, 2: 2 or 3: 3. If you have more weight, then you need to replace the 5: 5.
On the so-called protein and vegetables, you can eat not all vegetables, but only on the list of products allowed.These are 22 Ducan diets allowed.
Since the feeling of hunger on the cruise is less than at the beginning of the attack, the number of products you eat will begin to decrease.Do not make a big mistake, do not reject protein products on a day when carbohydrates are allowed.
All vegetables containing starch are prohibited at this time.These are all beans, potatoes, corn, avocado, artichokes.In the same way, all cereals and cereals are prohibited.Low -fat fat does not exist, so oil, including olives, is not edible.
Each day in replacement you can add 2 products from the following list to the diet:
- Soya cream - 2 tbsp.
- 3-4 %-1 teaspoon cream
- Vegetable oil - a few drops on the napkin to wipe the Teflon pan before frying the product
- Low cheese -Fat (10%) - 20 g
- Dry wine - 80 grams
It is also allowed to eat: gelatin, agar, garlic, algae, stem, soy, mustard, vinegar and adjika, spices, sugar substitutes and drinks with less than 1 kcal per 250 ml, tofu, dried milk.You can pamper yourself with a crab stick, but no more than eight pieces a day, as it includes starch.
Unlike protein products, its use is unlimited, only a limited amount for eating vegetables even on protein and vegetable days.Eat only until the feeling of hunger is satisfied and not a piece.
To suck salads, use free fuel based on yogurt, kefir and balsamic vinegar with the addition of mustard, spices and dried or fresh aromatic herbs.In case no, do not fill oil with oil, sour cream, or, moreover, mayonnaise!
At the replacement stage, eat oats in the number of two tablespoons daily.Bran should be part of the diet in both proteins and proteins and vegetables.
Lose weight in replacement slower than attack.In case no, do not try to speed up the process by changing the ratio of protein and protein days, this is dangerous.
The level of replacement continues until you reach the desired weight.
The third stage of the diet: unification
The third stage of the Dukanov diet is called unification or consolidation.The third period depends on how much you lost during the previous two.Each lost pound will "unite" 10 days.This is a very important level.
This level is the hardest.With any power, the body tries to restore the lost pound.For this, it involves three mechanisms:
- A sharp feeling of starvation
- Reduced energy consumption, this is specified primarily in increasing fatigue, sensitivity to cold growing, the need for sleep and rest increases, slow hair and nail growth, improved memory
- The body's ability to extract calories from the food used is increasing: enzymes appear in the small intestine that contribute to the separation of elements that enter the way the body extracts 30% more calories from the product in the normal condition
It is not possible to neutralize this effect, you just need to know how much time it does.If you have lost 1 kg, this unpleasant effect period will be 10 days, for 3 kg-1 month and 3 months for 9-10 pounds of lost.Knowing about the time of action, you cannot panic, but only receive unpleasant sensations to give.They will not stay with you for a long time, they will not stay with you.
Unification rules
- First of all, calculate the estimated duration of your unification level.You need 10 days to unite every missing kilogram.
- The process of protein and vegetable products -alternately is completed.You can eat it every day.Together and separately, as you wish, in any combination.
- 1 day a week you should remain protein, without any additional ingredients from carbohydrate products.
- During consolidation, you must familiarize your body to simplify the use of foods previously forbidden to you.First of all, these are fruits, honey, vegetables containing stools and fats.
In your daily diet there are several fruits in the amount of 1 part a day, 2 pieces of bread made from coarse flour, hard cheese, 1 teaspoon of honey, some cereals and 2 parts vegetables containing starch a week.The most important thing is to stay prudent and not follow your body, requiring a larger new product than you are ready to offer it.
And finally, the main feature of unification level.You must regularly arrange a holiday holiday for yourself.In the first half of this long stage, festive food should occur once a week, in the second half - 2 times.
The festive dish is a meal at lunch or in the evening, but it's better - dinner.During this dish, you can eat the right foods, and especially what you miss during your diet.But here you still have to comply with 2 conditions:
- Between the two festive foods should pass for at least 2 days.
- You have no right to add -in.
The festive dish consists of the first 1 meal, 1 second, dessert, aperitif and wine - all in normal quantities.It is strictly forbidden to place additives on a plate.The purpose of this holiday is the biological fun that your body has been stripped for a long time, but it is very much needed.Your job during the festive meal is to get a taste and feel full.To stop trying to restore the lost pound, the body must understand that you do not violate it on anything.
Fourth stage: heavy stabilization
You finally consider as much as you want.Now your main task is to unite your achievements and no longer launch into a set of kilograms that do not think.You move to a daily lifestyle that does not involve any strict restrictions and instructions.
To unite success, you just need to include in your daily life just a few simple rules:
- As mentioned earlier, in the last stage of the diet, you return to normal food.There are no more significant restrictions on the product.The only important indicator is the amount of food used.Don't eat too much.
- Choose one day a week as a protein diet day.Today, use only protein products that are recommended to you at the attacking stage.
- Do not use many fruits.Although you are allowed any products, the fruits should be more aware of the fruits.Eat them no more than 1 day a day.
- Reduces fish consumption.Try to cook a dish with smaller parts of the fish, or replace it with other protein products.
- Restrictions also concern products with high starch content, which is prohibited at the replacement level.Potatoes can be cooked no more than 2 times a week.
- Limit the use of salt on protein day.
- Watching sports.Now you are allowed any kind of sport.
- The amount of water used, at the 4th stage of the diet, try to save 2 liters a day.
- It is highly recommended to increase the amount of brakes used.In this diet, they are in a special account, and their number increases from stage to stage.Now the amount of brakes should be at least 3 tablespoons a day.
"What, how and why?": Answer to the most frequently asked questions
Where to start a Ducan diet?
First of all, you should consult your doctor.Your body will experience severe pressure in the first week, and if you are not prepared for this or have a contraindication for the use of certain products, then it should be considered another diet.Keep in mind that if the Ducan protein diet is not right for you, then you can forget about the mono -Diet for a long time.They will be more dangerous to your body.
What to do if the kidneys or heart starts to get sick during the diet?
Immediately remove the diet.Any weakness of the body means that diet does not suit you.
A few days after the start of the diet, unpleasant odors arise from the mouth.Is it normal?
Yes, this is a normal body's response to the sudden increase in the amount of protein used.After 5-7 days, when the body is used to it-it will disappear.But keeping the odor of certain acets from the skin or breathing.In this case, the diet should stop immediately and significantly increase the use of carbohydrates, and then consult with your doctor and check the condition of the liver, kidneys and pancreas.
What kind of sport to do?
If you have a diet and you have no problems with your body, you can deal with active sports.
Will the Ducan diet eliminate cellulite?
Just a diet - no.Without one set of exercises, you cannot achieve maximum results.This technique will help you normalize the metabolism in the body and bring your body to the state of the norm.
Is Dr Dukan's diet for vegetarians appropriate?
Yes, it's appropriate.But you need to understand that the protein of all nutritional components is one of the most important nutrients for humans.The human body cannot synthesize, but its function requires at least 1 gram of pure animal protein per 1 kg a day.If your vegetarianism is not limited by the use of meat, then you can easily replace the protein contained in meat with fish, eggs and dairy products.If you do not use protein products at all, lower vegetable protein will not be enough.In this case, the diet will lead to premature aging, hair loss, the release of protein from the muscles, skin and bones, as well as deterioration in memory and analysis ability.
Is the mother -recommended diet -nursing nursing?
No.Children must receive a lot of useful ingredients.By limiting yourself, you will limit your child.After restoring your weight and numbers, you can endanger the baby's health.
Is it possible to sit on a Ducan diet during pregnancy?
The answer is the same as in the item above.With your diet, you will limit yourself and children.Think a few times before sitting on any diet.Without consulting a specialist, do not take steps.
Can salt be eaten?
Yes, you can and should also use salt, but in small quantities.2 grams a day - the most appropriate amount.If you want to eat more salt, then you should drink more water.Refusing completely from salt is not recommended.
What to do if there is any damage?
It all depends on the cause of the damage.If you accidentally eat any products that are not recommended, then continue your diet.The result will appear.If the breakdown occurs due to the fact that your body has no nutrients, then you should consider changing your diet.
The weight stops.Why?
A sharp weight loss is only observed at the attacking stage.In the future, the rate of weight loss will decrease significantly.If your weight stays in one sign of about a week, then this is quite normal.If the weight is not reduced for about a month, then it is the body's signal that it is not possible to lose further, as the optimal sign has been reached at this time.Whether you break your diet, and you need to check your diet.
What to do if constipation starts in the first phase?
This is the body's normal reaction to the transition to the protein diet.But nothing is normal in this.Try to drink more fluids.If the constipation lasts for too long, then drink a little laziness.
Is the Ducan diet useful for men?
Yes.There is no difference by men or women.
The estimated menu
Estimated menu for protein day
- Breakfast: Omlet protein 2-3 eggs, skim milk and herbs.A piece of salmon, tea or weak coffee;
- Second breakfast: 2 tablespoons of bran oats, yogurt;
- Lunch: boiled beef or lean beef, grilled chicken with the addition of garlic, lemon and rosemary;
- Evening snacks: boiled shrimp by filling oil from turmeric pepper and chili;
- Dinner: salmon steak, seafood, goat or goat, low kefir.
Budget menu for mixed days (protein-vegetable)
- Breakfast: pancakes with grated carrots;omelets with onions, tomatoes and sweet pepper;Low cottage cheese;
- Second breakfast: yogurt, fruit;
- Lunch: a pair of tuna or low fish, boiled vegetables or vegetable soup (without potatoes), tea or coffee;
- Snacks: fresh vegetable salad (cabbage, spinach, asparagus, sweet pepper, celery, cucumber, radishes, tomatoes, etc.), yogurt;
- Dinner: boiled or grilled meat;Cabbage boiled with cable and dill;Eggplant and tomatoes.