Ducan protein diet is known as one of the most effective today.She constantly collects positive ratings and has already helped lose weight a large number of people.For example, it was what allowed the most beautiful bride of a chosen Prince William Kate Middleton.The author of the diet, as you can imagine, is the French doctor Pierre Dukan.
Pierre Dukan Protein Diet: A detailed description and principles
The diet in Ducan allows you to achieve results quickly if you observe the diet correctly.The first stage, called a protein attack, will help accelerate metabolism and burn fat in the shortest possible time, so after 5 days you will enjoy impressive results.
However, to get a steady result, you must adhere to Dr.Dukan for several months.If you wish, you can eat fully in accordance with the principles stated throughout your life.The diet ensures a restriction of carbohydrates and fats, focusing on protein.The doctor himself believes that without a sufficient amount of protein, normal body activity is impossible.
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 daily.
- It is necessary to use oat bran daily-1.5-3 tablespoons, drinking them with water (often occurs, Bran is offered as a prevention tool).
- Walking every day in the fresh air.
- Be sure to use vitamin preparations.
100 Ducan Diete Products
One hundred coveted Duchy includes 72 protein products and 28 species containing vegetable carbohydrates.Separately 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 Dukan product list.Bran consumption is mandatory, although the recommended amount varies in each of the four stages of the diet.
The diet base is a variety of protein products.For ease of perception of the list, they are divided into subcategories: meat products, poultry, fish, seafood, dairy products and eggs.
Meat products
- Beef - fillet, beiftex, baked beef, steak
- Veal - all parts, including ribs, if you remove fat layers
- Konina - all parts except the lower abdomen
- Beef tongue - except the rear with oil
- Tidy
- Lamb
- Liver-every, if there is no tendency for cardiovascular disease
- Bashturma
- Any dried meat
- bunny
- Busy kidneys and with beef
- Hot from low pork pork (fillet) - at the stage of consolidation
- A bacon from a lamb, with the exception of the upper fat - in the consolidation phase
- Low pork bacon, with the exception of raw race — in the consolidation phase
All types of meat are prepared without adding fat, vegetables and butter, sour cream.It is allowed to lubricate the pan with a lubricated napkin with a few drops of vegetable oil.Boiled meat, grill and baking in the oven are recommended.Hurry meat is also ripened in the form of cuttings.
Bird -meat
- Chicken - with the exception of the skin and the lower part of the arm
- Turkey - in any kitchen processing
- poultry
- pigeon
- claw
- Play
- Lenten Ham from the birds
The bird is recommended boiled or roasted.It should be prepared on the skin so that the meat is not too dry, but be sure to consume without skin.
FISH
- Jewel
- droplet
- dumbfound
- Crap
- carp
- potbelly
- Sprat
- Salmon
- Brize
- Moiva
- Burbot
- ling
- Calph
- washcloth
- stamps
- sled
- Sardine
- Herring
- Curly
- Mackerel
- Once
- Outrage
- haddock
- tone
- pimples
- TROUT
- revenge
- Shirt
- Smoked fish - any
- Dried fish - Anydo
- Canned fish food - only in its own juice, without adding oil and tomatoes
Fish is prepared without the use of oil and vegetables.It can be seasoned with oil -free sauce.Tuna, salmon and mackerel can be prepared in white wine sauce.
Seafood
- Crab sticks
- Crab
- squid
- All sorts of shrimp
- shrimp
- Omara
- Trumpet
- Seaside
- Langustees
- Sea scaffold
- Media
- Sea
- Centered fish
Dairy products with 0%fat content:
- Milk
- Spacious curd
- Hack
- Low packs yogurt without adding sugar, fruit and berries
- Fatfound cheese - at the stage of consolidation
You can consume flavoring dairy products.Artificial sweeteners of the aspartam type are also allowed.
egg
- Chicken egg
- Pigeon
Egg consumption is not limited, but it is necessary to monitor cholesterol levels.
Additives and spices
- Milk powder
- Synthetic sweetener Aspartam
- vinegar
- Garlic
- Caravid
- Pepper and any other sharp spices
- Parsley, basil and any other aromatic plant
- Green onion and on - at a minimal very spice
- Rods as an addition to the dishes in the number of spices
- Lemon - without sugar, like spices for fish, seafood and meat
- Mustard
- Beer tip
- Salt - in minimal quantity
- Synthetic preparations of vitamin
- Sugar -free gum
Starting from the 2nd phase of the Dukan diet, several types of vegetables are allowed.Vegetables are a source of carbohydrates necessary for brain nutrition.Without carbohydrate, the risk to the body increases, so they should not neglect them
28 Ducan Diet Vegetables
- Eggplant
- fungus
- Zucchini
- White cabbage
- The cabbage is in color
- Broccoli cabbage
- Cabbage
- Brussels cabbage
- Leafy salads - all kinds
- Stitching
- Tent
- Carrots - no more than 1 time a day
- Cucumber
- Pepper is sweet
- TOMATO
- Radish
- Turnip
- Radish
- Stitching
- Salad chocolate
- Beets - no more than 1 time a day
- Celery
- Asparagus
- Black -eyed peas
- Pumpkin - in the stage of consolidation
- spill
- Spinach
- sludge
Vegetables are also prepared without adding oil.Preference is given to dishes with fresh, boiled and roasted vegetables.
Fully restricted products and in part
- Animal fats are prohibited at all stages of diet in Dukan
- Vegetal oil is only allowed in the amount of some drops, which are lubricated with the pan when cooking
- Starch -containing products are completely prohibited in the first two stages of the diet.
At the consolidation phase, 2 parts of some products containing starch per week are allowed.This:
- Pale
- RICE
- corn
- pasta
- Grain
- lentil
- legume
All other products containing starch, including avocados, remain prohibited by the end of the last phase of the diet.
- Cheese at 3 phase of diet is allowed to eat in a quantity of 40 grams per day
- Bread can be eaten by phase, adjusting 2 pieces a day.Preference should be given to the brilliant bread and the whole of the thick flour.SDBA is completely forbidden.
- Ice cream can be at all stages, except the attack, but it is better in the milk cocktail.
- Seeds are strictly forbidden by everything except pumpkin.
- Fruits and berries are completely prohibited in the first two stages of the diet.
Starting from the consolidation phase, consumption of some fruits in the amount of 1 part per day is allowed.This:
- Apples - 1 piece.in the day
- Strawberry - 1 pycer
- Raspberry - 1 plate
- Melon - 1 slice
- Watermelon - 1 slice
- Grapefruit - 1 pcs.
- Kiwi - 2 pcs.
- Persian - 1 piece.
- Apricot - 2 pcs.
- Pear - 1 piece.
- Nectarine - 1 piece.
- Mango - half of the big ones or 1 small
All other fruits and berries are prohibited at all stages of the diet.
- Sweets and sweets are also excluded from the diet.
Important!When using Sugar -Substitututes, it is best to consult a doctor first, as they are not always useful for the body.
Ducan's first stage of 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 will need three days.If 10-20 kg, then from three to five days.For those who want to lose weight more than 30 kg, the duration of the attack can be 5-10 days.
Attack is a powerful body load with protein, as a result of which metabolism begins to change, and you will quickly get rid of fat.
In the attack, the main food is protein products.During this time, you can lose from two to six extra pounds, and you can eat protein foods in any amount, until it is completely saturated.
All dishes are cooked fat -free (boil, steam or grilled, roasted) because the ruler excludes very high calorie foods.In addition to pure meat, various sea gifts are perfect, as they are low calories and contain protein.
Food of the plants in the attack is completely forbidden.You can only use spices and, in minimal quantities, herbal products such as onions, garlic, casserole and lemons to improve the taste of the dishes.
Make sure you include oat bran in the diet.In Bran's attack, you should eat 1.5 tablespoons.tablespoons a day.
As for the juice, it should be consumed as much as possible.Drink mineral water, dietary pins, green tea and tea in herb, coffee.
Important:At the beginning of the attack, you may experience increased fatigue, weakness, dry mouth.Probably a bad mood, irritability and a sudden feeling of hunger.Make sure you have allowed products in sufficient quantities at any time.Eat as soon as you want.Avoid attacking heavy physical exercise and any competition, but do not give up on your usual walks and exercises.After the 3rd day of the attack, the feeling of hunger will disappear.
If you have drunk enough water, after the 4th day of the attack, constipation may begin.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.
During attack and alternation, use vitamin preparations.
Ducan's second phase: alternation (navigation)
One of the most important stages of Dr.Ducan is alternation (or navigation).
At this stage, Dr.Dukan recommends alternative proteins (protein) days with vegetarian protein when it is allowed to use carbohydrates.As in the attack, the scheme depends on the weight you need to lose.Up to 10 kg of day-proteins and alternative protein protein in sequences 1: 1, 2: 2 or 3: 3. If the excess weight, then you will need to alternate days-5: 5. However, Dr.Dukan recommends using scheme 5: 5 only in exceptional cases.The most effective and at the same time safe is the scheme of 1: 1 or, in extreme cases, 2: 2.
In so -called protein and vegetable days, you can eat not all vegetables, but only those included in the list of allowed products.These are 22 Ducan Diet Allowed.
Since the feeling of navigating hunger is much less than at the beginning of the attack, the number of products you eat will begin to decrease significantly.Do not make a big mistake, do not refuse protein products in the days when carbohydrates are allowed.
All vegetables containing starch are banned at this time.These are all legumes, potatoes, corn, avocado, artichokes.In the same way, all cereals and cereals are prohibited.Low calorie fat does not exist, so any oil, including olive, cannot be consumed.
Any day in alternate you can add 2 products from the list below to the diet:
- Soy cream - 2 tbsp.
- cream 3-4 %-1 teaspoon
- Vegetable oil - a few drops in a napkin for wiping the teflon pan before frying the products
- Low -package cheese (10%) - 20 g
- Dry wine - 80 grams
It is also allowed to eat: gelatin, agar-agar, garlic, algae, rods, soy sauce, mustard, vinegar and adjica, any spice, sugar substitutes and drinks with a calorie content with less than 1 kcal for 250 ml, tofu, dry scale milk.You can caress yourself with crab sticks, but no more than eight pieces a day, as they include starch.
Unlike protein products whose consumption is not limited, only a limited amount is possible to eat vegetables even in a day of protein and vegetables.Eat only until the feeling of hunger is satisfied and not one more piece.
To fuel salads, use independently prepared fuel based on yogurt, kefir and balsamic vinegar with the addition of mustard, spices and dried or fresh aromatic plants.In no case do not fuel oily salads, sour cream, or, moreover, mayonnaise!
In the alternating phase, eat oat bran in the number of two spoons a day.Bran should be part of the diet in both protein and protein and vegetable days.
Lowering weight in alternation is slower than in an attack.In no case do you try to speed up the process by changing the ratio of protein and protein days, this is dangerous.
The alternation phase continues until you reach the desired weight.
Third phase of diet: Consolidation
The third phase of the Dukanov diet is called consolidation or consolidation.The third duration depends on how much you lost during the previous two.Each lost kilo will "consolidate" 10 days.This is a very important stage.
This phase is the most difficult.By any force, the body is trying to return the lost pounds.For this, it includes three mechanisms:
- The feeling of hunger deteriorates harshly
- Energy consumption is reduced, this is mainly expressed in increased fatigue, sensitivity to cold increases, the need for sleep and rest increases, hair growth and nails slow down, memory worsens
- The body's ability to extract calories from consumed food is increasing: enzymes appear in the small intestine that contributes to the separation of the inlet elements in such a way that the body extracts 30% more calories from the input products than in normal condition
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 months and 3 months for 9-10 kilograms lost.Knowing approximately the time of his action, you should not panic, but simply accept unpleasant sensations as good.They won't stay with you forever, they won't stay with you forever.
Consolidation rules
- First of all, calculate the approximate duration of your consolidation phase.You will need 10 days to consolidate every kilogram lost.
- The process of alternating proteins and vegetable products is completed.You can consume them every day.Together and separately, in accordance with your wishes, in each combination.
- 1 day a week you should stay protein, without additives of any carbohydrate -containing product.
- During consolidation, you need to teach the body about the moderate consumption of food that you have previously been banned.First of all, these are fruits, honey, vegetables that contain grain and fat starch.
In your daily diet there are some fruits in the amount of 1 portion a day, 2 pieces of bread made of thick flour, strong cheeses, 1 tablespoon of honey, some cereals and 2 pieces of vegetables containing starch per week.The most important thing is to stay careful and not follow your body, looking for much greater consumption of new products than you are ready to offer it.
And finally, the main feature of the consolidation phase.You should regularly adjust a kitchen holiday for yourself.In the first half of this long phase, the festive meal should occur once a week, in the second half - 2 times.
A festive meal is a meal at lunch or in the evening, but preferred - dinner.During this meal, you can eat absolutely any food, and especially what you have lost during the diet.But here it is still necessary to respect 2 conditions:
- Between two festive meals should be at least 2 days.
- You have no right to add -in.
The festive meal consists of the first 1, 1 second dish, dessert, aperitif and wine - all in ordinary quantities.Strictly forbidden to place the addition 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 a festive meal is to get a taste of taste and feel a feeling of satiety.To stop trying to return the lost pounds, the body must realize that you do not tread it for anything.
Stage Four: Weight Stabilization
Finally weigh as much as you want.Now your main task will be to consolidate the achievement and not roll back into a group of unthinkable pounds.You switch to a daily lifestyle that does not include any strict restrictions and guidance.
To consolidate success, you just need to include only a few simple rules in your daily life:
- As mentioned earlier, in the last phase of the diet, you are returning to ordinary food.There are no more important restrictions on products.The only important indicator is the volume of food consumed.Don't overdo it.
- Choose one day a week as a day of protein diet.On this day, use only those protein products that recommended you at the attack stage.
- Do not use too much fruit.Although you are allowed a product, but the fruits should be more attentive to the fruit.Eat them no more than once a day.
- Reduce fish consumption.Try to cook dishes with smaller pieces of fish, or replace them with another protein product.
- The restrictions also relate to products with a high starch content, which were prohibited at the alternating phase.Potatoes can be cooked no more than 2 times a week.
- Limit salt consumption to a day of protein.
- Look at sports.Now you are allowed any kind of sport.
- The amount of water used, in the 4th stage of the diet, try to keep 2 liters a day.
- It is strongly recommended to increase the amount of consumed head.In this diet, they are in a separate account, and their number increased from stage on stage.Now Bran's volume should be at least 3 tablespoons a day.
“What, how and why?”: Answers to the most frequently asked questions
Where to start Ducan's diet?
First of all, you should consult your doctor.Your body will undergo heavy stress in the first week, and if you are not ready for this or you have contraindications for using a certain type of products, then it is worth considering other diets.It is worth noting that if Ducan's protein diet is not suitable for you, then you can forget about mono -diet forever.They will be even more dangerous to your body.
What should you do if the kidneys or hearts began to hurt during the diet?
Immediately throw a diet.Anydo body abuse means that the diet does not suit you.
A few days after the diet begins, 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 5-7 days, when the body is used to it, it will disappear.But take care of the specific smell of acetone from the skin or breathing.In this case, the diet should stop immediately and significantly increase carbohydrate consumption, and then consult a physician and control the condition of the liver, kidneys and pancreas.
Kind what kind of sport should be done?
If you endure a diet and have no body problems, you can deal with any active sports.
Will Ducan's diet escape cellulite?
Just one diet - no.Without a set of exercises, you cannot achieve the maximum result.This technique will help you normalize metabolism in the body and bring your body to the rate of the norm.
Is Dr.'s diet appropriateDukan for vegetarians?
Yes, it is appropriate.But you need to understand that the proteins of all food ingredients are the only vital nutrient for humans.The body of the human body cannot be synthesized, but its functioning requires at least 1 grams 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 involved in meat, eggs and dairy products.If you do not consume protein products at all, the inferior vegetable protein will not be enough.In this case, the diet will lead to premature aging, hair loss, protein flow from muscles, skin and bones, and even a worsening memory and analytical abilities.
Is the diet recommended nursing mothers?
No.The child should take useful substances in abundance.By limiting yourself, you will limit the baby.Once you have restored your weight and image, you can greatly damage the baby's health.
Is it possible to sit in Ducan's diet during pregnancy?
The answer is the same as in the article above.With your diet you will limit yourself and your baby.Think several times before sitting on a diet.Without consulting a specialist, take no action.
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, then you should drink more water.Fully rejection by salt is not recommended.
What should you do if there was a breakdown?
It all depends on the reasons for decay.If you have randomly eaten any of the non -recommended products, then continue the diet.The result will appear.If the separation has happened because your body lacks nutrients, then you should think about diet change.
Weight stopped.Why?
A sharp weight loss is observed only at the attack stage.In the future, the overweight awakening rate will decrease significantly.If your weight remains at a sign of about a week, then this is quite normal.If the weight is not reduced by about a month, then this is the body signal that it will not be possible to lose further, as the optimal brand has been reached at the moment.Or disrupt the diet, and you need to review your diet.
To do if the constipation started in the early stages?
This is the body's usual reaction to the transition to a protein diet.But there is nothing normal in that.Try to drink more fluids.If the constipation lasts too long, then drink a light laxative.
Is Ducan's diet useful for men?
Yes.There is no difference from a man or a woman.
The approximate menu
Approximate menu for protein day
- Breakfast: Protein omelet 2-3 eggs, weak milk and herb.A piece of salmon, tea or poorly salty coffee;
- Second breakfast: 2 tablespoons oat wound, yogurt;
- Lunch: boiled beef or fat -free beef, roasted chicken with the addition of garlic, lemon and rosemary;
- Afternoon snack: fuel boiled shrimp from turmeric and chili pepper;
- Dinner: salmon steak, seafood, lamb or lamb, low kefir.
Approximate menu for a mixed day (protein-living)
- Breakfast: chopped pancakes with minced carrots;omelets with onions, tomatoes and sweet pepper;low packet cottage cheese;
- Second morning: yogurt, fruit;
- Lunch: pairs of tones or other low packages, boiled vegetables or vegetable soup (no potatoes), tea or coffee;
- Snack: salad with fresh vegetables (cabbage, spinach, asparagus, sweet pepper, celery, cucumbers, radishes, tomatoes, etc.), Kosi;
- Dinner: boiled or grilled beef;Boiled cabbage with cable and dill;Eggplant and tomatoes.