Ducan Protein's diet is recognized as one of the most effective today.It is constantly collecting positive reviews and is already helping to lose a huge number of people.For example, it was she who allowed the most beautiful bride of Prince William Kate Middleton's chosen by Prince William.The author of the diet, as you might guess, is French doctor Pierre Ducan.
Protein Diet Pierre Ducan: Detailed Description and Principles
Ducan's diet allows you to quickly achieve results if you observe the diet properly.The first stage, called a protein attack, will help speed up metabolism and fat burning in the shortest possible time, so after 5 days you will enjoy impressive results.
However, to get a stable result, you must stick to D -Rukan for several months.If you wish, you can fully eat in accordance with these principles throughout your life.The diet provides a limitation of carbohydrates and fats by focusing on protein.The doctor himself believes that without sufficient protein, normal body activity is impossible.
A positive moment:The weight loss program allows you to eat any amount of food at any time.The whole process is divided into four stages, during which you can easily lose hateful pounds and then not return 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 bran every day-1.5-3 tablespoons, drinking them with water (often constipation, bran is available as a means of prevention).
- Daily walking in the fresh air.
- Be sure to use vitamin preparations.
100 Ducan Dietary Products
The coveted hundred Dukan includes 72 protein products and 28 species containing carbohydrates from vegetables.Apart from the whole list are oat bran.They cannot be attributed to any of the categories, but this is a very important element of the Ducan product list.Consumption of bran is a must, although the recommended amount varies in each of the four stages of the diet.
The basis of the diet is various protein products.For the convenience of perception of the list, they are divided into subcategories: meat products, homemade meat, fish, seafood, dairy products and eggs.
Meat products
- Beef - fillet, beiftex, roasted beef, steak
- Veal - all parts including the rib if you remove the layers of fat
- Konina - All parts except the lower abdomen
- Beef tongue - except for the greasy background
- Calm language
- The language of the lamb
- Liver-all if there is no tendency to cardiovascular disease
- Bashturma
- Any dried meat
- Rabbit
- Busy and body kidneys
- Hot from low -fat pork (fillet) - in the consolidation stage
- Lamb ham except the upper fat - at the stage of consolidation
- Low Maplar Pork Ham, except for a raw -slim -in the consolidation stage
All varieties of meat are cooked without adding fat, vegetables and butter, sour cream.It is allowed to lubricate a pan with a napkin, lubricated with a few drops of vegetable oil.Boiled meat, grill and baking in the oven are recommended.Hastard meat is also baked in the form of chops.
Poultry
- Chicken - except the skin and lower wing
- Turkey - in any culinary processing
- Gwya bird
- Pigeon
- Quail
- Play
- Poultry
The bird is recommended boiled or roasted.It should be cooked in the skin so that the meat is not too dry, but be sure to consume without skin.
Fish
- Drum
- Dear
- Calder
- Carp
- Carp
- Buffalo
- Sprat
- Salmon
- White
- Moiva
- Chatter
- Sturgeon
- Halibut
- Hadok
- Putas
- Saire
- Sardines
- Herring
- Skat
- Mackerel
- Catfish
- Zander
- Fever
- Tuna
- Acne
- Trout
- Hack
- Pike
- Smoked fish - all kinds of
- Dried fish - each
- Fish canned food - only in your own juice without adding butter and tomato
The fish is prepared without the use of butter and vegetables.It can be seasoned with no oil sauce.The tone, salmon and mackerel can be cooked in white wine sauce.
Seafood
- Crab sticks
- Cancer
- Squid
- All shrimp varieties
- Crab
- Lobby
- Trumpeter
- Marine hedgehog
- Langusees
- Seaworm
- Media
- Oysters
- Peck
Dairy products with 0%fat content:
- Some milk
- Staple
- Fatfund kefir
- Low pickles without adding sugar, fruits and fruits
- Fat cheese - at the consolidation of the stage
You can consume dairy products with flavors.Aspartame artificial sweeteners are also allowed.
Eggs
- Chicken eggs
- Quail eggs
Egg consumption is not limited, but it is necessary to monitor the cholesterol level.
Additives and spices
- Like milk powder
- Synthetic sweetener aspartame
- Vinegar
- Garlic
- Drive
- Pepper and any other sharp spices
- Parsley, basil and any other aromatic herbs
- Onion green and on -noogy - in a minimum amount as a spice
- Rods as an additive in dishes in the number of spices
- Lemon - without sugar, such as spice for fish, seafood and meat
- Mustard
- Beer yeast
- Salt - in a minimum amount
- Synthetic preparations with vitamin
- Sugar -free gum
Starting from the second stage of Dukan's diet, several types of vegetables are allowed.Vegetables are a source of carbohydrates needed for the nutrition of the brain.Without carbohydrates the risk of the body increases so they should not neglect them
28 vegetable diet Ducan
- Eggplant
- Mushrooms
- Zucchini
- White cabbage
- The cabbage is colored
- Broccoli
- Cabbage
- Brussels sprouts
- Leaf salads - all kinds
- Onion
- Chair
- Carrots - no more than 1 time a day
- Cucumbers
- The pier is cute
- Tomatoes
- Radish
- Turnip
- Radish
- Onion
- Salad chicory
- Beets - no more than 1 time a day
- Celery
- Asparagus
- Black -eyed peas
- Pumpkin - in the consolidation stage
- Dill
- Spinach
- Sorrel
Vegetables are also cooked without adding butter.Preference is given to dishes of fresh, cooked and roasted vegetables.
Completely and partially limited products
- Animal fats are prohibited at all stages of Ducan's diet
- Vegetable oil is only allowed in the amount of several drops that are lubricated with the pan when cooking
- Starch -containing products are completely prohibited in the first two stages of the diet.
At the consolidation stage, 2 parts of some products containing starch per week are allowed.This:
- Pale
- Rice
- Corn
- Paste
- Wheat
- Lens
- Bean
All other starch -containing products, including avocado, remain prohibited until the end of the last stage of the diet.
- The cheese of 3 stages of the diet is allowed to eat in an amount of 40 grams per day
- The bread can be eaten from the stage, fixing 2 pieces a day.Preference should be given to shiny and complete bread of rough flour.SDBA is completely prohibited.
- Ice cream can be at all stages, except for the attack, but it is better in the cocktail with milk.
- The seeds are strictly forbidden by everything except pumpkin.
- Fruits and fruits are completely prohibited in the first two stages of the diet.
Starting from the consolidation stage, the consumption of some fruits in the amount of 1 part per day is allowed.This:
- Apples - 1 computer.per day
- Strawberries - 1 plate
- Raspberry - 1 dish
- Melon - 1 slice
- Watermelon - 1 slice
- Grapefruit - 1 computer.
- Kiwi - 2 pcs.
- Persian - 1 computer.
- Apricot - 2 pcs.
- Pear - 1 pc.
- Nectarin - 1 computer.
- Mango - Half of the big or 1 small
All other fruits and fruits are prohibited at all stages of the diet.
- Sweet and sweets are also excluded from the diet.
Important!When using sugar replacers, it is better to consult a doctor first as they are not always beneficial to the body.
The first stage of the Dukan diet: Attack
It lasts for three to ten days, depending on how much you need to lose weight.If you plan to lose up to 10 kg, you will need three days.If 10-20 kg, then three to five days.For those who want to lose more than 30 kg, the duration of the attack can be 5-10 days.
The attack is a powerful charging of the body with a protein, which resulted in the metabolism begins to change and you need to quickly get rid of fat.
Protein products are the main food.During this time, you can lose two to six extra pounds and you can eat protein foods in any amount until they are completely saturated.
All dishes are cooked without fat (boil, steamed or grilled, baked) because the ruler excludes too high calorie foods.In addition to pure meat, various seafood gifts are perfect as they are low -calorie and contain proteins.
The plant food in the attack is completely prohibited.You can only use spices in minimal amounts of plant products such as onions, garlic, capers and lemons to improve the taste of dishes.
Be sure to include oat bran into the diet.When attacking the bran, you should eat 1.5 tbsp L. tablespoons a day.
As for the liquid, it should be consumed as much as possible.Drink mineral water, diet, green tea and tea on herbs, coffee.
Important:At the beginning of the attack, you can experience increased fatigue, weakness, dry mouth.Maybe a bad mood, irritability and an unexpected feeling of hunger.Make sure you allow products in enough quantities at any time.Eat as soon as you want.Avoid attacking heavy physical efforts and any competition, but do not give up walks and your usual exercises.After the 3rd day of the attack, the feeling of hunger will disappear.
If you drink insufficient water, constipation may start after the fourth day of the attack.Increase the amount of fluid drunk per day.You can also drink a spoonful of paraffin oil at the end of the food.But avoid powerful laxatives.
Use vitamin preparations during the attack and alternation.
The second stage of the Ducan diet: alternation (cruise)
One of the most important stages of D -Rukan's diet is alternation (or cruise).
At this stage, Dr. Dukan recommends alternating proteins (protein) days with protein vegetable when carbohydrates are allowed.Just like in the attack, the scheme depends on what weight you have to lose.Up to 10 kg-protein days and protein-vegetation are alternated in the sequence of 1: 1, 2: 2 or 3: 3. If the greater weight, then you will need to alternate the days-5: 5. However, Dr. Dukan recommends resorting to 5: 5 scheme only in exceptional cases.The most effective and at the same time safe is the 1: 1 scheme or in extreme cases 2: 2.
On the so -called protein and vegetables days, you can eat not all vegetables, but only those included in the list of authorized products.These are 22 Ducan diets allowed.
As the feeling of hunger of the cruise is much 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 refuse protein products on days when carbohydrates are allowed.
All vegetables containing starch are currently prohibited.These are all legumes, potatoes, corn, avocado, artichoke.In the same way, all cereals and cereals are prohibited.Low -calorie fat does not exist, so oil cannot be consumed, including olive.
Every day in alternation you can add 2 products from the following list to the diet:
- Soy cream - 2 tbsp l.
- Cream 3-4 %-1 teaspoon
- Vegetable Oil - a few drops on a napkin to wipe the Teflon pan before frying products
- low fat cheese (10%) - 20 g
- Dry Wine - 80 grams
In addition, it is left to eat: gelatin, agar-agar, garlic, algae, rods, soy sauce, mustard, vinegar and administration, all spices, sugar substitutes with a calorie content of less than 1 kcal per 250 ml, tofu, dry milk.You can pamper yourself with crabs, but no more than eight pieces a day as they include starch.
Unlike protein products, which is not limited, it is only possible to eat vegetables even in protein and vegetables.Eat only until the feeling of hunger is satisfied, not a piece more.
To load salads, use independently prepared boot based on yogurt, yogurt and balsamic vinegar with the addition of mustard, spices and dry or fresh aromatic herbs.In any case, do not load salads with butter, sour cream, or more, mayonnaise!
At the stage of alternation, eat oat bran in the number of two tablespoons per day.British should be part of the diet in both protein and protein and vegetable days.
Weight loss in alternation is more slow than attack.In no case do you try to speed up the process by changing the ratio of protein and protein vegetation days, this is dangerous.
The alternation stage continues until you reach the desired weight.
Third Stage of Diet: Consolidation
The third stage of Dukanov's diet is called consolidation or consolidation.The duration of the third depends on how much you lost in the previous two.Each lost kilogram will "consolidate" 10 days.This is a very important stage.
This stage is the most difficult.For his might, the body tries to restore the lost pounds.For this, it includes three mechanisms:
- The feeling of hunger is sharply intensified
- Energy consumption is reduced, this is mainly expressed with increased fatigue, sensitivity to cold grows, the need for sleep and rest increases, the growth of hair and nails slows down, memory worsens
- The body's ability to extract calories from consumed food increases: enzymes appear in the small intestine, which contribute to the separation of input elements in such a way that the body extracts 30% more calories from input products than in the normal state
It is impossible to neutralize this effect, you just need to know how long it works.If you have lost 1 kg, the duration of this unpleasant effect will be 10 days, for 3 kg-1 month and 3 months for 9-10 lost weight.Knowing the time of his action, you should not panic, but simply accept unpleasant feelings for granted.They will not stay with you forever, they will not stay with you forever.
Rules for consolidation
- First, calculate the approximate duration of your consolidation stage.It will take you 10 days to consolidate every kilogram lost.
- The process of alternating proteins and vegetable products is complete.You can consume them every day.Together and separately, in accordance with your wishes, in each combination.
- 1 day a week you should remain protein without supplements of products containing carbohydrates.
- During consolidation, you should get used to the body with moderate consumption of food, which was earlier forbidden for you.First of all, these are fruits, honey, vegetables containing starch of grains and fat.
Your daily diet has some fruits in the amount of 1 serving a day, 2 pieces of bread made of coarse flour, hard cheeses, 1 tablespoon of honey, some cereals and 2 servings of vegetables containing vegetables per week.The most important thing is to stay prudent and not follow your body, requiring much more receiving new products than you are ready to offer it.
Finally, the main characteristic of the consolidation stage.You need to arrange a culinary holiday regularly for yourself.During the first half of this long stage, the festive meal should occur once a week, in the second half - 2 times.
Festive food is a meal at lunch or 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 still necessary to comply with 2 conditions:
- It should take at least 2 days between the two festive dishes.
- You are not allowed to add -in.
The festive food consists of 1 first, 1 second dish, dessert, aperitif and wine - everything in ordinary quantities.It is strictly forbidden to put the additive on a plate.The purpose of this holiday is the biological pleasure that your body has been deprived of for a long time, but it really needs.Your task during festive food is to taste the taste and feel a feeling of satiety.In order to stop striving for the return of the lost pounds, the body must understand that you are not disturbing it.
Stage Fourth: Stabilization of Weight
Finally, you weigh as much as you want.Now your main task will be to consolidate the achievement and not rewind to a meaningless set of pounds.You move on to a daily lifestyle that does not include strict restrictions and instructions.
To consolidate success, you just have to include in your daily routine just a few simple rules:
- As mentioned earlier, at the last stage of the diet you return to the usual food.There are no more important restrictions on products.The only important indicator is the volume of food consumed.Do not overeat.
- Choose one day a week as a protein diet day.On this day, use only those protein products that are recommended to you at the attack stage.
- Do not use a lot of fruits.Although you are allowed all kinds of products, the fruits should be more careful to the fruits.Eat them no more than 1 time a day.
- Reduce fish consumption.Try to cook dishes with smaller portions of fish or replace it with another protein product.
- The restrictions also relate to high starch products that are prohibited at the alternation stage.Potatoes can be prepared no more than 2 times a week.
- Limit salt consumption per day of protein.
- Watch sports.You are now allowed any kind of sport.
- The amount of water used at the 4th stage of the diet is trying to keep 2 liters a day.
- It is strongly recommended to increase the amount of bran consumed.In this diet, they are in a special account and their number is increased from stage to stage.Now the volume of the bran should be at least 3 tablespoons a day.
“What, how and why?”: Answers the most often asked questions
Where to start Ducan's diet?
First, you should consult your doctor.Your body will undergo severe stress in the first week and if you are not ready for it or will have contraindications to the use of a certain type of products, then it is worth looking at other diets.It is worth noting that if Ducan's protein diet is not right for you, then you can forget about mono -diet forever.They will be even more dangerous to your body.
What should I do if the kidneys or heart start to hurt during the diet?
Toss a diet immediately.Any malaise of the body means that the diet does not fit you.
A few days after the onset of the diet, an unpleasant odor appeared from the mouth.Is it normal?
Yes, this is a normal reaction of the body to a sharp increase in the amount of protein consumed.After 5-7 days, when the body gets used to it, the mirism will disappear.But take care of the specific odor of acetone from the skin or breathing.In this case, the diet should immediately stop and sharply increase the consumption of carbohydrates and then consult a doctor and check the condition of the liver, kidneys and pancreas.
What kind of sport should be done?
If you withstand a diet and have no body problems, you can handle any active sport.
Will Ducan's diet get rid of cellulite?
Just a diet - no.Without a set of exercises, you cannot achieve the maximum result.This technique will help you normalize your body's metabolism and bring your body to a state of normal.
Is D -Rukan's diet suitable for vegetarians?
Yes, it's appropriate. But you have to understand that proteins of all nutritional components are the only vital nutrients for people.The body of the human body cannot be synthesized, 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, then you easily replace the protein contained in meat with fish, eggs and dairy products.If you do not consume protein products at all, the less vegetable protein will not be enough.In this case, the diet will lead to premature aging, hair loss, extracting proteins from muscles, skin and bones, and even worsening in memory and analytical abilities.
Is the diet for breastfeeding mothers recommended?
No.The child should get useful substances in abundance.By limiting yourself, you will limit your child.Once you restore your weight and figure, you can significantly harm your baby's health.
Is it possible to sit on Dukan's diet during pregnancy?
The answer is the same as at the top.With your diet you will limit yourself and your child.Think several times before sitting on any diet.Without consulting a specialist, do not take any action.
Can salt be consumed?
Yes, you can and even have to use salt, but in small quantities.2 grams per day - the most appropriate amount.If you want to eat more salt, then you should drink more water.Salt failure is not recommended.
What should I do if there was a breakdown?
It all depends on the reasons for the breakdown.If you accidentally ate any of the recommended products, continue further the diet.The result will appear.If the collapse has arisen due to the fact that your body has no nutrients, then you should consider changing your diet.
The weight stopped.Why?
Sharp weight loss is observed only at the stage of attack.In the future, the speed of waking overweight will decrease significantly.If your weight remains a brand for about a week, this is quite normal.If the weight is not reduced for about a month, then this is the signal of the body that it will not be possible to lose further, as the optimal marking is currently reached.Or you break the diet and you need to review your diet.
What should I do if constipation starts in the first phases?
This is the usual reaction of the body to the transition to a protein diet.But there is nothing normal about that.Try to drink more liquids.If the constipation lasts for too long, then drink slightly laxative.
Is Ducan's diet useful for men?
Yes.There is no difference from a man or a woman.
Approximate menu
Approximate Menu for Protein Day
- Breakfast: Omelette of protein 2-3 eggs, skim milk and herbs.A piece of slightly salted salmon, tea or coffee;
- Second breakfast: 2 tablespoons of oat bran, yogurt;
- Lunch: boiled beef or veal without fat, roasted chicken with the addition of garlic, lemon and rosemary;
- Afternoon snack: boiled shrimp with turmeric fuel and chili pepper;
- Dinner: salmon steak, seafood, lamb or lamb, low -fat kefir.
Approximate menu for mixed (protein-vegetable) day
- Breakfast: hit pancakes with grated carrots;Omelet with onions, tomato and sweet pepper;High cottage cheese content;
- Second breakfast: yogurt, fruits;
- Lunch: a pair of tuna or other fish low fat, stewed vegetables or vegetable soup (without potatoes), tea or coffee;
- Breakfast: salad of fresh vegetables (cabbage, spinach, asparagus, sweet pepper, celery, cucumbers, radishes, tomatoes, etc.), yogurt;
- Dinner: beef boiled or grilled;stewed cabbage with cable and dill;Eggplant and tomatoes.