Ducan's protein diet is recognized as one of the most effective today.She constantly collects positive criticisms and has already helped to lose weight a large number of people.For example, it was she who authorized the most beautiful bride of one of Prince William Kate Middleton.The author of The Diet, as you can guess, is the French doctor Pierre Dukan.
Diet of Dukan Pierre Dukan: a description and detailed principles
The diet on Ducan allows you to quickly obtain results, if you observe the diet correctly.The first step, called protein attack, will help accelerate metabolism and burn fat as soon as possible, so after 5 days, you will appreciate impressive results.
However, in order to obtain a stable result, you must join Dr. Dukan for several months.If you wish, you can completely eat in accordance with the principles set out all your life.The diet provides for a restriction of carbohydrates and fats, focusing on protein.The doctor himself thinks that without a sufficient amount of protein, the normal activity of the body is impossible.
Positive moment:The weight loss program allows you to eat any amount of food at any time.The entire process is divided into four steps, during which you can easily lose hate kilograms and not recover them.
General rules for all stages
- Drink at least 1.5 liters of mineral or drinking water without gas every day.
- It is imperative to use oat sound-5.5-3 tablespoons, to drink them with water (often constipation occurs, sound is offered as a means of prevention).
- Walk daily in fresh air.
- Make sure to use vitamin preparations.
100 Ducan dietary products
The hundred coveted Dukan includes 72 protein products and 28 species containing vegetable carbohydrates.Separately from the whole list is the oat sound.They cannot be attributed to any of the categories, but this is a very important element in the list of products on Dukan.The consumption of sound is compulsory, although the recommended quantity varies at each of the four stages of the diet.
The diet is a variety of protein products.For the convenience of the list of the list, they are divided into subcategories: meat products, poultry meat, fish, seafood, dairy products and eggs.
Meat
- Beef - net, beiftex, roast beef, steak
- Calf - all rooms, including the coast, if you remove the fat strata
- Konina - All parts except the bottom of the abdomen
- Beef tongue - except for the oily back
- Calm tongue
- The language of the lamb
- Liver-all, if there is no tendency to cardiovascular disease
- Bashtrema
- All dried meat
- Rabbit
- Occupied kidneys and calves
- Hot Port -Fat (Figlet) - at the consolidation stadium
- A ham of a lamb, except for the upper part of the fat - at the consolidation stage
- Low in fat pork, with the exception of the capacity raw - at the stage of consolidation
All varieties of meat are prepared without adding fat, vegetables and butter, sure cream.It is allowed to lubricate the pan with a lubricated towel with several drops of vegetable oil.The boiled meat, the grill and the baked cooking are recommended.Humped meat is also cooked in the form of chops.
Bird meat
- Chicken - except for the skin and the lower part of the wing
- Türkiye - in any culinary treatment
- Guinea fowl
- Pigeon
- Quail
- Game
- Poultry ham
The bird is recommended boiled or cooked.It should be prepared in the skin so that the meat is not too dry, but be sure to consume skinless.
Fish
- Barabulka
- Drado
- Wade
- Crucial carp
- Carp
- Mule
- Sprat
- Salmon
- Whiting
- Me
- Monkfish
- Sturgeon
- Halibut
- Haddock
- Fucking
- Saira
- Sardin
- herring
- Mess
- Mackerel
- Something
- Zander
- Cod
- Tuna
- Acne
- Trout
- Hake
- Pike
- Smoked fish - Everything
- Dried fish - everything
- Canned fish - only in its own juice, without adding oil and tomato
The fish is prepared without using oil and vegetables.It can be seasoned with oil -free sauce.Tuna, salmon and mackerel can be prepared in a white wine sauce.
Sea fruit
- Crab stick
- Crab
- Squid
- All varieties of shrimp
- Crayfish
- Omara
- Trumpet
- Sea urchin
- Langustes
- Sea scratch
- Media
- Oysters
- Cuttlefish
0% fat dairy products:
- Whey
- Chalet cheese
- Fatty kefir
- Low fat yogurts without adding sugar, fruit and berries
- Fat cheese - Scene consolidation
You can consume dairy products with aromas.Aspartam artificial sweeteners are also authorized.
Eggs
- Chicken eggs
- Quail
Egg consumption is not limited, but it is necessary to monitor the level of cholesterol.
Additives and seasonings
- Similar powder milk
- Synthetic sweetener Aspartam
- Vinegar
- Garlic
- Caraway
- Pepper and any other sharp seasonings
- Parsley, basil and any other aromatic herbs
- Green onion and on -Ged - in a minimum as an assistance
- Tits as additive in dishes in the number of seasonings
- Lemon - without sugar, such as seasoning for fish, seafood and meat
- Mustard
- Yeast
- SEL - In minimum quantity
- Preparations of synthetic vitamins
- Chewing gum without sugar
From the 2nd stage of the Dukan diet, several types of vegetables are allowed.Vegetables are a source of carbohydrates necessary for brain nutrition.Carbohydrates, the risk of body increases, so they should not neglect them
28 Diet Ducan vegetables
- Eggplant
- Mushrooms
- Zucchini
- White cabbage
- The cabbage is colored
- Broccoli cabbage
- Kohlrab
- Brussels cabbage
- Leaf salads - All types
- Onions
- Chard
- Carrots - No more than once a day
- Cucumbers
- The pepper is sweet
- Tomatoes
- Radish
- Turnip
- Radish
- Onions
- Chicory salad
- Betteraves - No more than once a day
- Celery
- Asparagus
- Black Eyed Peas
- Pumpkin - at the consolidation stage
- Dill
- Spinach
- Sorrel
The vegetables are also prepared without adding oil.Preference is given to fresh, boiled and oven vegetable dishes.
Fully and partially limited products
- Animal fats are prohibited at all stages of diet on Dukan
- Vegetable oil is only allowed in the quantity of a few drops, which are lubricated with the pan when cooked
- The products containing starch are completely prohibited at the first two stages of the diet.
At the consolidation stage, 2 parts of certain products containing starch per week are authorized.This:
- Pale
- Rice
- But
- Pasta
- Full wheat
- Lenses
- Beans
All other starch products, including lawyers, remain prohibited until the last stage of the diet.
- 3 -step cheese from the diet is authorized to eat in a quantity of 40 grams per day
- The bread can be consumed from the stage, fixing 2 songs per day.The preference should be given to shiny bread and entirely grain of coarse flour.The SDBA is completely prohibited.
- The ice cream can be at all stages, except for the attack, but it is better in the cocktail of milk.
- The seeds are strictly prohibited by everything except pumpkin.
- Fruits and berries are completely prohibited at the first two stages of the diet.
From the consolidation stage, the consumption of certain fruits by climbing 1 portion per day is authorized.This:
- Apples - 1 pc.per day
- Strawberries - 1 saucer
- Raspberry - 1 saucer
- Melon - 1 slice
- Watermelon - 1 slice
- Grapefruit - 1 pc.
- Kiwi - 2 pcs.
- Persian - 1 pc.
- Apricot - 2 pcs.
- Pear - 1 pc.
- Nectarine - 1 pc.
- MANGUE - Half of the large or 1 small
All other fruits and berries are prohibited at all stages of the diet.
- Candy and candies are also excluded from the diet.
Important!When you use sugar junities, it is best to consult a doctor first, as they are not always useful for the body.
The first stage of the Ducan regime: attack
This lasts three to ten days, depending on the amount you need to lose weight.If you plan to lose up to 10 kg, you will need three days.If 10-20 kg, from three to five days.For those who want to lose weight more than 30 kg, the duration of the attack may be 5 to 10 days.
The attack is a powerful body load with proteins, following which metabolism begins to change, and you must quickly get rid of fat.
During the attack, the main food is protein products.Meanwhile, you can lose from two to six additional kilograms, and you can eat protein foods in all quantities, until they are completely saturated.
All the dishes are cooked without fat (boil, steamed or toasted, baked), because the sovereign excludes too high food.In addition to pure meat, various sea gifts are perfect because they are low in calories and contain proteins.
Plant foods on the attack are completely prohibited.You can only use seasoning and, in minimum quantity, plant products such as onions, garlic, capers and lemons to improve the taste of dishes.
Make sure to include oat sound in the diet.On Bran's attack, you should eat 1.5 tablespoons.tablespoons per day.
As for the liquid, it should be consumed as much as possible.Drink mineral water, diet stake, green tea and tea on herbs, coffee.
Important:At the start of the attack, you may feel increased fatigue, weakness, dry mouth.Perhaps a bad humor, irritability and an unexpected feeling of hunger.Make sure you have authorized the products in sufficient quantities at any time.Eat as soon as you wish.Avoid attacking heavy physical effort and any competition, but do not give up the usual walks and exercises.After the 3rd day of the attack, the feeling of hunger will disappear.
If you did not drink enough water, after the 4th day of the attack, constipation can begin.Increase the amount of drunk liquid per day.You can also drink a spoonful of paraffin oil at the end of the food.But avoid powerful laxatives.
During attack and alternation, use vitamin preparations.
The second stage of the Ducan diet: alternation (cruise)
One of the most important steps in Dr Ducan's diet is alternation (or cruise).
At this stage, Dr. Dukan recommends alternating protein days (protein) with protein-vegetable, when authorized to use carbohydrates.Just like on the attack, the diagram depends on the weight you have to lose.Up to 10 kg of protein and a protein -vistable alternative in the sequence of 1: 1, 2: 2: 3: 3. If more excess weight, you will have to alternate the days - 5: 5. Nevertheless, Dr. Dukan recommends using 5: 5 only in exceptional cases.The most effective and at the same time safe is the diagram of 1: 1 or, in extreme cases, 2: 2.
By so-called protein and vegetable days, you can do not eat all vegetables, but only those included in the list of authorized products.These are 22 authorized Ducan diets.
Since the feeling of hunger on the cruise is much lower than at the start of the attack, the number of products you eat will start to decrease significantly.Do not make a big mistake, do not refuse protein products on days when carbohydrates are allowed.
All vegetables containing starch are prohibited at the moment.They are all legumes, potatoes, corn, avocados, artichokes.In the same way, all cereals are prohibited.Low calories fat does not exist, so any oil, including olive, cannot be consumed.
Every day alternating, you can add 2 products from the following list to the diet:
- Soy cream - 2 tablespoons.
- 3-4% cream -1 teaspoon
- Vegetable oil - A few drops on a towel to wipe the teflon pan before frying products
- Low cheese (10%) - 20 g
- Dry wine - 80 grams
It is also allowed to eat: gelatin, agar-agar, garlic, seaweed, stems, soy sauce, mustard, vinegar and adjika, all spices, sugar substitutes and drinks by a calorie content of less than 1 kcal for 250 ml, tofu, dry milk.You can pamper yourself with crab sticks, but not more than eight pieces per day, because they include starch.
Unlike protein products, the consumption of which is not limited, only a limited amount is possible to eat vegetables even a day of protein and vegetables.Eat only until the feeling of hunger is satisfied and no longer a song.
To fill up on salads, use the refueling prepared independently depending on the yogurt, kefir and balsamic vinegar with the addition of mustard, spices and dry or fresh aromatic herbs.In no case, filling up with salads with oil, sure cream or, moreover, mayonnaise!
At the alternation stage, eat an oat sound of two tablespoons per day.Sound should be part of the diet both on protein and protein and vegetable days.
The drop in weight in the alternation is slower than during an attack.In no case do not try to accelerate the process by modifying the ratio of protein and protein-vehicle days, this is dangerous.
The alternation stage continues until you reach the desired weight.
Third stage of the regime: consolidation
The third stage of the Dukanov regime is called consolidation or consolidation.The duration of the third depends on the quantity you lost in the previous two.Each kilogram lost "will consolidate" 10 days.This is a very important step.
This step is the most difficult.By all forces, the body tries to return the lost kilograms.For this, this implies three mechanisms:
- The feeling of hunger exacerbates strongly
- Energy consumption is reduced, it is mainly expressed in increased fatigue, sensitivity to great growth
- The ability of the body to extract calories from consumed food increases: enzymes appear in the small intestine which contribute to the division of incoming elements in such a way that the body extracts 30% of calories more of incoming products than in normal state
It is impossible to neutralize this effect, you just have to know how long it acts.If you have lost 1 kg, the duration of this unpleasant effect will be 10 days, for 3 kg-1 months and 3 months for 9-10 kilograms lost.Knowing about the time of his action, you should not panic, but simply accept unpleasant sensations for acquired.They will not stay with you forever, they will not stay with you forever.
Consolidation rules
- First, calculate the approximate duration of your consolidation stage.You will need 10 days to consolidate each lost kilogram.
- The alternating process of proteins and plant products is completed.You can consume them every day.Together and separately, in accordance with your desires, in any combination.
- 1 day per week, you must remain protein, without additives of any product containing carbohydrates.
- During consolidation, you should accustom the body to a moderate food consumption that has been prohibited to you.First of all, they are fruits, honey, vegetables containing grain starch and fats.
In your daily diet, there are fruits in the quantity of 1 portion per day, 2 pieces of coarse flour bread, hard cheeses, 1 tablespoon of honey, cereals and 2 parts of vegetables containing starch per week.The most important thing is to remain cautious and not to follow your body, requiring a much more important contribution of new products that you are ready to offer it.
And finally, the main characteristic of the consolidation stage.You must regularly organize a culinary vacation for yourself.In the first half of this long scene, the festive meal should take place once a week, in the second period - 2 times.
A festive meal is a meal for lunch or in the evening, but preferably - dinner.During this meal, you can eat absolutely any food, and especially the one you missed during the diet.But here it is always necessary to comply with 2 conditions:
- Between the two festive meals, should spend at least 2 days.
- You are not allowed to add.
The festive meal consists of 1 first, 1 second, a dessert, an aperitif and wine - all in ordinary quantities.It is strictly forbidden to place the additive on a plate.The goal of this celebration is the biological pleasure of your body for a long time, but which it really needs.Your task during a festive meal is to have a taste of taste and feel a feeling of satiety.In order to stop looking for the return of the lost kilograms, the body must understand that you do not violate it.
Fourth step: weight stabilization
You finally weigh as much as you wish.Now your main task will be to consolidate success and not withdraw on a set of thoughtless kilograms.You go to a daily life style that does not involve any strict restrictions and instructions.
To consolidate success, simply include in your daily life only a few simple rules:
- As mentioned above, at the last stage of the diet, you return to the usual food.There are no more significant restrictions on products.The only important indicator is the volume of food consumed.Don't eat too much.
- Select one day a week as a protein diet day.That day, only use the protein products recommended to you at the attack stage.
- Do not use a lot of fruit.Although you have authorized products, but the fruits should be more attentive to the fruit.Do not eat them more than once a day.
- Reduce fish consumption.Try to cook the dishes with smaller portions of fish or replace it with another protein product.
- The restrictions also relate to the products with a high starch content, which have been prohibited at the work -study stage.Potatoes cannot be cooked more than 2 times a week.
- Limit salt consumption one day of protein.
- Look at the sports.You now have the right of any type of sport.
- The amount of water used, at the 4th stage of the diet, tries to keep 2 liters per day.
- It is strongly recommended to increase the amount of consumed.In this diet, they are in one special account and their number has increased from one stage to another.Now the volume of sound should be at least 3 tablespoons per day.
"What, how and why?": Answer to the most frequently asked questions
Where to start Ducan's diet?
First, you need to consult your doctor.Your body will undergo serious stress during the first week, and if you are not ready for this or you have contraindications for the use of a certain type of product, it is worth considering other diets.It should be noted that if Ducan's protein diet does not suit you, then you can forget the mono -said forever.They will be even more dangerous for your body.
What if the kidneys or the heart started to hurt during the diet?
Immediately throw a diet.All of the body discomfort means that the diet does not suit you.
A few days after the start of the diet, an unpleasant odor appeared from the mouth.Is it normal?
Yes, this is a normal body reaction to a sharp increase in the amount of protein consumed.After 5 to 7 days, when the body gets used to it, the smell will disappear.But take care of the specific smell of skin acetone or breathing.In this case, the diet must immediately stop and strongly increase the consumption of carbohydrates, then consult a doctor and check the condition of the liver, kidneys and pancreas.
What type of sport should be done?
If you endure a diet and have no problems with the body, you can face any active sport.
Will Ducan's diet get rid of cellulite?
Only a diet - no.Without a set of exercises, you cannot get the maximum result.This technique will help you normalize metabolism in the body and bring your body to the state of the standard.
Is Dr. Dukan's diet for vegetarians adapted?
Yes, it is suitable.But you should understand that proteins in all nutritional components are the only vital nutrient for humans.The body of the human body cannot synthesize, but its functioning requires at least 1 gram of pure animal protein per 1 kg of weight per day.If your vegetarianism is not limited by the use of meat, you easily replace the protein contained in meat with fish, eggs and dairy products.If you do not consume protein products at all, the lower vegetable proteins will not be sufficient.In this case, the diet will lead to premature aging, hair loss, leachate of muscles, skin and bone proteins, and even deterioration of memory and analytical capacities.
Is the diet recommended to breastfeeding mothers?
No.The child must receive useful substances in abundance.By limiting yourself, you will limit the child.After restoring your weight and your figure, you can greatly harm the baby's health.
Is it possible to sit on Ducan's diet during pregnancy?
The answer is the same as in the above element.With your diet, you will limit yourself and the child.Think several times before sitting on any diet.Without consulting a specialist, take no measure.
Can salt be consumed?
Yes, you can and even need to use salt, but in small quantities.2 grams per day - the most appropriate amount.If you want to eat more salt, you should drink more water.It is not recommended to completely refuse salt.
What if there was a breakdown?
It all depends on the reasons for ventilation.If you have accidentally eaten one of the uninsured products, continue the diet more.The result will appear.If degradation has occurred due to the fact that your body lacks nutrients, you should think about changing the diet.
The weight stopped.For what?
Strong weight loss is only observed in the attack stage.In the future, the rate of overlying of alarm clock will decrease considerably.If your weight remains at a brand of about a week, this is completely normal.If the weight has not been reduced for about a month, then it is the body signal that it will not be possible to lose more, because the optimal brand has been reached at the moment.Either you break the diet and you should review your diet.
What if constipation started on the first phases?
This is the usual body reaction to the transition to a protein diet.But there is nothing normal in this area.Try drinking more liquids.If constipation lasts too long, drink a slight laxative.
Is Ducan's diet useful for men?
Yes.There is no difference by a man or a woman.
Approximate menu
Approximate menu for protein day
- Breakfast: protein omlet 2-3 eggs, skimmed milk and herbs.A piece of salmon, tea or weakly salty coffee;
- Second breakfast: 2 tablespoons of oats, yogurt;
- Lunch: boiled beef or fat -free veal, oven chicken with the addition of garlic, lemon and rosemary;
- Afternoon snack: boiled shrimp with turmeric and chili supplies;
- Dinner: salmon steak, seafood, lamb or lamb, low in fat.
Approximate menu for a mixed day (protein-veget)
- Breakfast: couples with grated carrots;omelette with onions, tomato and sweet pepper;Low -fat cheese;
- Second breakfast: yogurt, fruit;
- Lunch: pair of tuna or other fish with low fat, simmered vegetables or vegetable soup (without potatoes), tea or coffee;
- Snack: fresh vegetable salad (cabbage, spinach, asparagus, sweet pepper, celery, cucumbers, radishes, tomatoes, etc.), yogurt;
- Dinner: boiled or grilled beef;cable cable and dill;Aubergine and tomatoes.