Ducan's diet is sought after by celebrities around the world. The problem of overweight today worries every second woman. Stress, sedentary lifestyle, fast food, lack of physical activity and malnutrition - all this is reflected in the female figure. In search of a solution to this problem, girls resort to weight loss with the help of diets. Not all of them are effective.
One of the most popular proven methods can be called the program of the French nutritionist Dr. Pierre Ducan - the author of the famous book called "I can not lose weight", where you can find everything about weight loss. By following all the rules and recommendations, you can lose 30 kg. For those who have not practiced a diet before, many questions arise, but the most pressing are: "Where to start, how to sit and what can I eat? In order to answer them, it is necessary to study the nature of the method and all phases of the program.
Reviews of doctors and nutritionists about the Ducan diet are ambiguous. The technique has thousands of fans and followers, but there are always those who oppose and try to disprove its effectiveness. To evaluate the results and draw your own conclusions, you need to test the program yourself, compare the weight before and after weight loss.
General recommendations and basic principles
At the heart of the diet are several important principles that are important for weight loss. Ignoring these rules will reduce the effectiveness of the program. It is important to remember:
- Fighting overweight by temporarily reducing calories is useless. In the beginning, the extra pounds will disappear, but will return very quickly. You need to change your diet and constantly consolidate the result.
- Despite the fact that the diet is protein, it excludes mononutrition. You need to eat enough to not feel hungry.
- Review the permitted foods and make a list. Everything that is not included should be removed from the refrigerator and kitchen cabinets to reduce the risk of temptation.
- The basis of Ducan's diet is oat bran. They should be present in the diet daily, 1, 5 tbsp. l. the product should be taken with a glass of water. Often women are interested in how to replace oat bran? It is advisable not to look for alternatives. Replacement is only possible in case of intolerance to the product. In this case, use buckwheat.
- Do sports. Physical activity is extremely important, they not only allow you to burn calories, but also tone the body, strengthen the walls of blood vessels, the work of the heart muscle and brain.
The author of the methodology insists that these principles must be remembered and observed, not only when compiling a menu for each day, but throughout life, it is necessary to cultivate the habit of proper nutrition.
Active start
The program of the famous 72-year-old French nutritionist consists of four stages. The first and most important phase is called "Attack". It is designed for 7 days. Abuse and diligence are not worth it, practicing it for more than a week, you risk your own health. If everything is done correctly, during this time you can get rid of 1 to 6 kg.
During the first week, carefully monitor your well-being. You can only eat protein, you need to drink a lot. One meal should replace bran. The danger of this period is that the consumption of such an amount of protein has a negative effect on the kidneys and leads to dehydration.
If you can't afford delicacies, replace them with more budget alternatives. Cooking should be with a minimum amount of salt and preferably no salt at all. Use spices, condiments, vinegar, mustard, etc. to keep food fresh. Prefer food processing methods such as steaming, baking and cooking. Sometimes you can eat fried food, but you have to cook with olive oil, which should be used in minimal quantities.
Why rotate products
The second phase is called "Alternative" or "Cruise". Its duration is not strictly defined. The theory is that you should stick to this diet until you reach your ideal weight. For protein, vegetables are added to the diet. They are rich in vitamins and minerals, fiber, acids.
In phase 2, it is necessary to combine exclusively protein days with protein and vegetable days. You should also increase the daily amount of bran to two tablespoons. Do not forget about the drinking regime. You should drink up to 2 liters of pure still water every day. If in the first stage the weight loss has occurred intensively, but in the second stage the rate of weight loss will be lower, but the result will be better and more stable. You can lose 1 kg in one week.
There are virtually no restrictions on vegetables and herbs. Don't just eat peas, beans, potatoes and corn. These vegetables are high in calories and high in starch. Don't forget to include seasonal fruits in your menu. The risk of failure at this stage of the diet is reduced to zero, as the diet becomes much broader and the recipes are more diverse.
We fix the result
The third phase of the Ducan diet is called "fixation". At this stage, the weight does not disappear, the purpose of weight loss is to fix the result. As a result, the "lost" pounds will not return as soon as you relax and move away from a strict schedule. At this stage, you can add starch and honey to your menu. Foods containing starch, such as potatoes, should be consumed infrequently, for example once a week. Honey is designed to compensate for the lack of sweetness. The permissible norm is 3 teaspoons per day.
At this stage it is necessary to increase the volume of bran. During the day you should eat 3 tablespoons and drink them with plenty of water. Days of "attack" should be organized periodically. Eat once a week as on the first day of the diet. A holiday is allowed twice a week. What is this "feast" for those who are on a diet? This means that a woman in one of the meals can eat anything and in any quantity.
How much you can lose in this phase is difficult to say, because each case is individual. The approximate number of days can be calculated by multiplying the number of kilograms lost during the "alternation" phase by 10. For example, if you have lost 7 kg, then the duration of the "fixation" will be about 70 days. Now in the diet can appear cheese, bread, fruit, but only in limited quantities.
Changing your diet and lifestyle
The fourth phase is "stabilization". Now the diet is not perceived as a restriction in food. Your body has adapted and got used to the new routine. Keep eating at the same pace as long as you want to stay slim, attractive and healthy. Dukan recommends eating this way at all times.
Women often wonder if it is possible to include nuts in the diet during weight loss and if so, which ones? Nuts are a source of fat and carbohydrates, but the author of the method claims that at the stage of stabilization you can sometimes eat nuts, but their amount should not be more than a handful.
A lighter version of the methodology is a new program called Food Ladder or Second Front. Every day is one step. Every day the list of products allowed for consumption is getting wider. Weight loss will be slow, but stable and comfortable. In one week the body weight will decrease by only 700 grams. The duration of the diet varies depending on weight loss. Once you achieve your goal, you can stop and continue to follow the rules of proper nutrition.
Anyone who has lost weight thanks to the technique notes its high efficiency. It is offered for people who are starting their way to beauty and wellness.