Ducan's diet is considered one of the most effective and popular weight loss techniques. The diet is based on protein products. There is no restriction on doses, the range of authorized products is quite wide. A long -term diet is calculated, which is determined by the individual characteristics and goals of each person. The adipose tissue is lost, the muscle remains. In the absence of contraindications, such nutrition has a healing effect.
The essence of Ducan's diet
The essence of Dukan's diet is the long use of protein and low maintenance. Carbohydrates are a source of energy, but when consumed in excessive quantities, they become adipose tissue. Their exclusion from the diet contributes to the fact that the body begins to use existing fat reserves to obtain energy, and as a result, weight loss occurs. At the same time, protein -containing foods that can be consumed on this energy system serve as a building material for muscle tissue. Therefore, in addition to losing weight, the weight loss is given a tone body.
Protein products are well saturated, so weight loss does not feel physiological hunger. In addition, their digestion is a very energy -intensive process, so calorie deficiency is guaranteed. The only thing you need to contend with is food addiction and unhealthy habits. The main positive feature of Ducan's diet is that it is designed for a long time, which consists of four stages. The first three of them are used to lose extra pounds, the fourth - to maintain this weight. This allows you to keep this technique slim during your life.
Excessive calculation
To determine the number of plus pounds, many personal data should be taken into account:
- Age - Metabolism slows down significantly over every decade, which is a characteristic of all people.
- Sexual and metabolism in men are much faster due to the difference in hormonal systems.
- The initial weight.
- Human growth in meters.
- Physical activity.
Using these parameters, the body weight index is calculated according to the formula: Share the initial weight with height in one square. Further defined:
- Perfect weight and its difference with current;
- The duration of each diet period.
You can calculate this data online on different websites that are for weight loss and a healthy lifestyle. We recommend that this issue be treated for individual counters with increased muscle mass athletes.
General rules for each section
Mandatory rules for efficient weight loss say:
- Full exclusion of oils, fats of any origin, mayonnaise and other sauces from store shelves.
- During cooking, the heat effect methods on the products can save: cook, bake, steam on a grill with a stick anti -stick coating.
- The main refueling of salads and vegetable food is lemon juice.
- Daily use of oat bran is mandatory. In addition to serving as an excellent source of energy and flour, they clean the toxins' bowel and normalize digestion. You can use them in clean form or as part of any food and baking.
- Squirrel digestion is a tiring process for the organs of the stomach -intestine tract. It can facilitate the daily use of simple clean water, at least two liters. This will be a good prevention of constipation, which can occur in such a diet.
- Important - hiking long walks daily. Perfect - at least half an hour. Pietr Ducan insists on leaving the lifts and escalators, who need to climb the steps.
- Denial of sugar and products containing it, alcohol, sweet, high hydrocarbon fruits and potatoes.
The rules can be easily read, but it is considered difficult to implement. Nevertheless, you can get used to them, the most important thing is to tune them correctly and resist in the first few weeks.
Attack - Description of the first phase of diet
At this stage, which lasts from three days, you can only consume protein products. It serves as a beautiful shake body. You need to spend a lot of effort to digest such foods, so your metabolism works hard. It is important not to forget the drinking water, which is considered a catalyst for metabolism in itself. The list of products allowed for consumption has 72 points, the most important of which is:
- Lent types of meat types: veal, beef, interior, chicken.
- Chicken and quail egg.
- Any fish kind of fish, the fruits of all types of seafood.
- Sour -Milk products with minimal fat content, low fat curd.
- Low greasy cheeses: Brynza, Tofu.
This stage is the hardest, but if you have to go through it, weight loss will be very successful. During this period, they are lost from an average of three kilograms.
The second stage is the alternation
Weight loss This phase is also called "cruise" according to the Ducan system. The diet from 72 protein products is filled with 28 types of vegetables. The most important of these is:
- Green vegetables: cucumbers, cabbage, zucchini, greens.
- Tomato.
The 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 food or meal.
- Alternative vegetables and protein foods for a day.
- Sort the unloading of Mono-Day to any of the permissible products.
A prerequisite for protein and vegetable days alternately in 10 days about 2-3 times.
At this stage, one kilogram a week is considered ideal.
Bowling
During the "cruise" period, weight or so -called plateau may occur - when the diet is strictly observed and the kilograms do not disappear. There are many reasons for this:
- Critical days in women.
- Swelling due to the small amount of water used and large salt.
- Adaptive reaction of the body.
Solutions to solve the problem:
- Wait the end of the menstruation and observe the weight.
- Increase the number of clean water daily.
- Try to reduce the amount of salt.
- Organize a unloading protein or vegetable day.
In any case, it is important not to break it and continue to eat as part of the general rules of the diet and the list of authorized products.
The third stage is consolidation
The phase of "consolidation" or the consolidation of the result provides a gradual return to the pre -diet menu. 100 grams of such products into the daily menu:
- Groups - rice, buckwheat, oatmeal.
- Bread is preferably rye or whole.
- Macarons - the most optimal - from the varieties of hard wheat.
- Potatoes - cooked in small quantities, baked, but not baked.
- Vegetable oils - linseed, olives, grape seeds, amaranth.
- Fruits - except for sweet: banana, dates, grapes.
- Sweets are beneficial: natural pillars or jams, bitter chocolate, fruit gel, gel, various sweets or bars dried fruits. Be sure to have 3 teaspoons of honey a day.
- Each day - 3 tablespoons of oat bran in various foods or not. In the second case, it is most optimal to eat them half an hour before a meal and wash it with standard water.
In the consolidation phase, you need to multiply the number of kilograms lost by 10 to determine the number of individual days. Be sure to organize the protein fast once a week. At this stage, approx. You can lose 3-4 kilograms.
Fourth - weight stabilization
The fourth and final stages of Ducan's diet are basically a lifestyle that will not decrease with more simple rules:
- The use of oatmeal is 3 tablespoons each day.
- Daily moderate physical activity - walking, walking on the stairs, rejection of the elevator, if possible - any feasible training.
- Every 7 days - a fasting protein day.
The diet is still based on low -calorie vegetables and protein products, and everything else is used moderately.
What products can be consumed
The list of products allowed on Pierre Ducan's diet consists of 100 positions, of which 72 are available in unlimited quantities:
- Low greasy meat: beef (pieces of meat steak, tongue, cutting, kidneys, liver, rear of the carcass), basement, rabbit, pork without fat.
- Bird: any part of Turkey, chicken, pigeon, quail, outal.
- Fish: Fresh and ice cream: Paltus, pie, salmon, salmon, dorada, sea perch, display, sardines, mackerel, cod, hak.
- All seafood, including cancer.
- The cheese is tofu.
- Oat bran.
- Chicken and quail egg.
- Dairy product and fermented milk Low -fruit products: cheeses, cottage cheese, kefir, yogurt, milk.
- Lapsha from the kecnyaku - shiretaki plant.
- Greens, young onions, lemon juice.
From the second phase of the diet, 28 items can be used:
- Cabbage: white, broccoli, Brussels, sea, color.
- Legumes: peas, asparagus, patch beans.
- Pumpkin vegetables: pumpkin, zucchini, cucumber.
- Night: potato, eggplant, tomato.
- Greens, spinach, radish.
Moderate quantities from the third phase:
- Oils: olive, Amaranth, salted, linseed, rapeseed. From 5 grams a day from second to fourth to 30.
- Gerja berries - up to 2 tablespoons.
- Len and chia seeds - from the alternation phase, one tablespoon a day.
- Cancer sticks.
- Paradise.
- Bread, pasta.
- Ugly fruits.
The list of products allowed for each stage of the diet is constantly expanding. On the shelf of the shops you can find confectioners in Ducan.
What products cannot be consumed
In order for the diet to produce the desired result, many products should be excluded from the diet. But unlike many systems of weight loss, experts in this method of weight loss take into account the characteristics of human psychology. If you have a strong desire for sweets, you can use a little bitter chocolate at a time to avoid future breakdown.
Forbidden Products in the Stage of Attack:
- Confectionery.
- Bakery products.
- Groups.
- Legumes.
- Potato.
- All types of nuts and seeds.
- Sugar, salt.
- Storage sauce.
- Dough.
- Fat and melted cheeses.
- Whatever oil, including butter.
- Sausage products.
- Fatty meat pork and poultry.
In the "Cruise" section forbidden products, the list is the same for the "attack" except allowed vegetables and fruits.
Forbidden products in the "Consolidation" section- The same, but small quantities of cereals, pasta, bread, bread and some sweets (candies, bitter chocolate) are permitted.
During the consolidation phase, all products can be eaten moderately, but monitoring a healthy balanced diet. This requires the rejection of products from white flour, sugar, shop sausages, sausages.
Approximate menu every day
We offer the approximate version of your daily diet at each stage:
"Attack":
Morning- Low fat cottage cheese in oats.
Dinner- Cooked beef, 2 eggs.
Afternoon snack- Kefir.
Dinner- Seafood cocktails.
"Cruising":
Morning:Chicken eggs and milk omelet 0% fat.
Dinner:A steamed cooked chicken with broccoli.
Afternoon snack:Green apple, yogurt.
Dinner:Baked fish, salad cabbage and cucumber.
"Consolidation":
Morning:Cooked egg, cottage cheese, orange.
Dinner:A little buckwheat porridge, roasted from vegetables, roasted turkey meat.
Afternoon snack:kefir.
Dinner:Fish and vegetable soup.
The list of authorized products allows you to experiment and eat diverse.
Recipes for Ducan diets by sections
In the first stage
Cottage cheese -put for breakfast.You will need: a briquetta low -fat curd, 3 medium chicken eggs, 3 tablespoons of oat bran, half a glass of kefir, natural sucrose taste.
Preparation: Pour the cutter with kefir for 10 minutes, then mix the other parts, bake in the oven for 20-25 minutes.
At this stage, you can use a tutella on a ducanon, below - dietary jam (without sugar), honey, fruits.
Nutella on Ducanon.You will need: low-fat Milk-200 milliliters, milk fat milk-4 tablespoons, cocoa-the sucrotor tasting, up to sections 2 and 4 to do honey.
In the second stage
Okroshka for lunch- You will need: low greasy kefir, 100 grams of boiled chicken breast or turkey meat, 2 chicken eggs, large lumps of greens, cucumber.
Preparation: Cut all solid ingredients with small cubes, add to kefir. Salt, pepper and sprinkle in finely chopped herbs.
Contraindications
The energy system developed by Pierre Dukan is not suitable for everyone. This should be taken into account before sticking to it. In this way, slimness is strictly forbidden:
- People with high pressure.
- In the presence of any disease of the kidneys.
- In such diseases of the liver: cholecystitis or gallstones.
- With gastrointestinal or duodenal ulcers.
- Kids and adolescents.
- During, during pregnancy planning, during breastfeeding.
- It is undesirable to observe Ducan's diabetic diet, any variety of diseases of allergies.
What results can be achieved?
The weight is the fastest lost during the "attack". During the week's diet week, it may fall 6 kilograms, depending on the initial parameters. During the "cruise" we consider 1 kilogram a week as an average indicator. Given the possible lining of weight and individual characteristics, this indicator can fluctuate within 300-400 grams. During "consolidation", the neglected mechanism of weight loss continues to work and can lose up to three kilograms every month. The purpose of the "stabilization" period is to maintain the result.