The Ducan Protein diet is one of the most effective these days.He is constantly gathering positive opinions and has already helped a huge number of people to lose weight.For example, he was the one who allowed one of the most beautiful brides in the chosen William Kate Middleton.The author of the diet, as you think, is the French doctor, Pierre Dukan.
Pierre Dukan Protein Diet: Detailed Description and Principles
The Ducan diet allows you to quickly achieve results by paying the diet correctly.The first phase, called Protein attack, promotes metabolism and fat burning as soon as possible, so after 5 days, it has impressive results.
However, in order to achieve a stable result, Dr. Dukan has to be followed for several months.If necessary, you can eat completely throughout your life according to the given principles.The diet provides restrictions on carbohydrates and fats, focusing on proteins.The doctor himself believes that without enough protein, the normal activity of the body is impossible.
Positive moment:The weight loss program allows you to consume any amount of food at any time.The whole process is divided into four sections where you can easily lose hateful kilograms and then not get them back.
General rules for each section
- Drink at least 1.5 liters of minerals or drinking water without gas.
- It is important to use oat bran to 1.5-3 tablespoons daily, drinking water (often constipation, bran is served as prevention).
- Daily walk in the fresh air.
- Be sure to use vitamin products.
100 Diet Products Ducan
The coveted hundred Dukan contains 72 protein products and 28 species containing carbohydrates.The oat bran is separate from the full list.They are not attributed to one of the categories, but this is a very important element of Dukan products.Dandruff is mandatory, although the recommended amount changes in all four stages of the diet.
The diet is based on various protein products.For the comfort of detecting the list, components are divided into: meat products, poultry, fish, seafood, dairy products and eggs.
Meat products
- Beef - fillet, beiftx, fried beef, steak
- Calf meat - all components including ribs also removes the fat layers
- Konina - all parts except the lower abdomen
- Beef tongue - except for oily back
- Calm tongue
- The tongue of the lamb
- Liver-bump when there is no predisposition to cardiovascular disease
- Bashturma
- Any dried meat
- Rabbit
- Busy and calf kidneys
- Hot from low greasy pork (fillet) - in the stages of consolidation
- From a ham lamb, except for the upper fat part - in the consolidation stage
- Low greasy pork except for raw -switched -for consolidation
All types of meat are prepared by adding fat, vegetables and butter, sour cream.Allows the pan to spread the pan with several drops of vegetable oil.Boiled meat, grill and baking in the oven.The rushing meat is also baked in the form of slices.
Bird
- Chicken - except for the lower part of the skin and the wing
- Turkey - in any culinary processing
- Guinea fowl
- Dove
- Quail
- Game
- Lenten ham from poultry
The bird is recommended cooked or baked.The skin should be prepared to prevent the meat not too dry, but it is absolutely consumed without skin.
Fish
- Barabulka
- Hairdresser's
- Puffy
- Carp
- Carp
- Mullet
- Sprat
- Salmon
- Small bell
- Moiva
- Filo
- Sturgeon
- Lumina
- Haddock
- Show
- Siara
- Sardines
- Herring
- Jelly
- Mackerel
- Som
- Zander
- Cod
- Tuna
- Acne
- Trout
- Cod
- Pike
- Smoked fish - any
- Dried fish - anything
- Silent Services - Only in your own juice, without adding oil and tomatoes
Fish is prepared without the use of oil and vegetables.It can be seasoned with no oil sauce.Tuna, salmon and mackerel can be made in white wine sauce.
Seafood
- Cancer
- Cancer
- Squid
- All kinds of shrimp
- Cancer
- Omar
- Trumpeter
- Sea urchin
- Langusa
- Seaweed
- Media
- Shell
- Squid
Dairy products are 0%fat:
- Little milk
- Crazy curd
- Fat kefir
- Low greasy yoghurts without adding sugar, fruits and berries
- Fatfound cheese - on stage consolidation
You can consume dairy products with flavors.Azgarát type artificial sweeteners are also allowed.
Egg
- Chicken egg
- Quail
Egg consumption is not limited, but cholesterol should be monitored.
Additives and spices
- Similar milk powder
- Synthetic sweetener aspartame
- Vinegar
- Garlic
- Cumin
- Pepper and any other sharp seasoning
- Parsley, basil and any other aromatic herb
- Onions green and before - minimal amount as spices
- Rodak as additives in vessels in the number of spices
- Lemon - without sugar such as fish, seafood and meat seasoning
- Mustard
- Brewer
- Salt - in a minimum amount
- Synthetic vitamin preparations
- Chewing gum without sugar
From Stage 2 of Dukan's diet, various vegetables are allowed.Vegetables are the source of carbohydrates needed for the brain nutrition.Carbohydrates without the body's risk, so they should not be neglected
28 Vegetable Diet Ducan
- Eggplant
- Mushroom
- Zucchini
- White cabbage
- The cabbage is colored
- Broccoli cabbage
- Cabbage
- Brussels cabbage
- Leaf salads - all types
- Onion
- Cabbage
- Carrots - up to 1 times a day
- Cucumber
- The pepper is sweet
- Tomato
- Radish
- White beet
- Radish
- Onion
- Salad
- Beet - up to 1 times a day
- Celery
- Asparagus
- Black -eyed pea
- Pumpkin - in the stage of consolidation
- Dill
- Spinach
- Sorrel
Vegetables are prepared without the addition of oil.Fresh, cooked and fried vegetables are preferred.
Complete and partly limited products
- Animal fats are forbidden at all stages of Dukan's diet
- Vegetable oil is only allowed in the amount of a few drops that are lubricated with the pan while cooking
- Starch -containing products are completely prohibited in the first two stages of the diet.
During the consolidation phase, 2 portions of some starch products per week are allowed.This:
- Pale
- Rice
- Maize
- Dough
- Whole grain
- Lens
- Puppet
All other starch products, including avocado, are still forbidden until the end of the last phase of the diet.
- Cheese can eat 40 grams a day in 3 stages of diet
- The bread can be eaten from the stage with 2 pieces a day.Brilliant and full bread from rough flour should be preferred.SDBA is completely forbidden.
- The ice cream can be at all stages except for the attack, but it is better in the milk cocktail.
- The seeds are strictly prohibited except for pumpkin.
- Fruits and berries are completely forbidden in the first two stages of the diet.
From the consolidation phase, some fruits are consumed in 1 serving daily.This:
- Apple - 1 pc.daily
- Strawberries - 1 saucer
- Raspberry - 1 saucer
- Melon - 1 slice
- Watermelon - 1 slice
- Grapefruit - 1 pc.
- Kiwi - 2 pcs.
- Persian - 1 pc.
- Peach - 2 pcs.
- Pear - 1 pc.
- Nectarin - 1 pc.
- Mango - half of the big or 1 small
All other fruits and berries are prohibited at all stages of diet.
- Sweets and sweets are also excluded from the diet.
Important!When using sugar substitutes, it is better to consult a doctor first because they are not always useful for the body.
Diet Ducan's first phase: attack
It takes three to ten days, depending on how much you have to lose.If you are planning 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 attack may be 5-10 days.
The attack on the body is a heavy load on protein, which results in your metabolism to change and get rid of fat quickly.
During the attack, the main food is protein products.During this time, you can lose two to six extra kilograms and consume protein content in any amount until completely saturated.
Cook all foods without fat (boil, steamed or grilled, baked) because the ruler excludes foods with too high.In addition to clean meat, the various gifts of the sea are perfect as they have low calorie content and contain proteins.
The plant food on the attack is completely forbidden.You can only use spices and use minimal amounts of vegetable products such as onions, garlic, capers and lemon to improve the taste of food.
Be sure to include the oat limit into the diet.1.5 tablespoons should be eaten when the Bran attacks.A daytime.
As far as the fluid is concerned, 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 and mouthband.Perhaps a bad mood, irritability and an unexpected feeling of hunger.Make sure you allow the products at any time in sufficient quantities.Eat as soon as you want.Avoid heavy physical effort and race attack, but don't give up walks and usual exercises.After the 3rd day of the attack, the feeling of hunger disappears.
If you do not drink enough water, constipation may begin after the 4th day of the attack.Increase the amount of daily drunk fluid.Drink a spoonful of paraffin oil at the end of the food.But avoid strong laxatives.
Use vitamin preparations during attack and alternation.
The second stage of diet ducan: alternation (cruise)
One of the most important sections of Dr. Ducan's diet is alternation (or cruise).
At this stage, Dr. Dukan recommends alternating protein (protein) days with protein vegable when allowing to use carbohydrates.Just like in the attack, the schema depends on what weight you have to lose.Up to 10 kg-protein days and protein-breasters are 1: 1, 2: 2: 2 or 3: 3. The most effective and at the same time safe is the 1: 1 schema or in extreme cases 2: 2.
On so-called protein and vegetable days, not all vegetables, but only those in the list of allowable products.This 22 Ducan diets are allowed.
As the feeling of hunger on the cruise is much less than at the beginning of the attack, the number of products consumed will be noticeably reduced.Do not make a big mistake or deny protein products on the days when carbohydrates are allowed.
All vegetables containing starch are currently prohibited.These are all legumes, potatoes, corn, avocado, artichoke.Similarly, all cereals and cereals are forbidden.Low calorie fat does not exist, so any oil, including olives, cannot be consumed.
Alternating can give you 2 products from the following list to your diet every day:
- soy cream - 2 tablespoons.
- cream 3-4 %-1 teaspoons
- Vegetable oil - a few drops on a napkin to wipe Teflon pan before baking
- Low greasy cheese (10%) - 20 g
- Dry wine - 80 grams
In addition, you can eat: gelatin, agar-agar, garlic, algae, rods, soy sauce, mustard, vinegar and addi, any spice, sugar substitutes and drinks with a calorie content of less than 1 kcal / 250 ml, tofu, dry milk.You can pamper with cancer but eight pieces a day as they contain the starch.
Unlike protein products, which is not limited, it can only be limited to consuming vegetables even on a protein and vegetable day.Eat only until the feeling of hunger is satisfied and not a piece.
To refill salads, use self -made refueling based on yogurt, kefir and balmy vinegar with mustard, spices and dry or fresh aromatic herbs.In no case do not fill the salads with oil, sour cream or even mayonnaise!
During the alternation phase, eat oats dandruff in two tablespoons daily.The diet should be part of the diet on both protein and protein and vegetable days.
Weight loss in alternation is slower than in an attack.In no case, it does not try to accelerate the process by changing the proportion of protein and protein-breaking days, which is dangerous.
The alternation phase continues until it reaches the desired weight.
The third stage of diet: consolidation
The third phase of the Dukanov diet is called consolidation or consolidation.The third duration depends on how much it has lost below the previous two.Each kilogram is "consolidated" for 10 days.This is a very important stage.
This section is the hardest.With any force, the body tries to return the lost kilograms.To do this, it includes three mechanisms:
- The feeling of hunger is exacerbated
- Energy consumption is reduced, this is primarily increased fatigue, cold sensitivity, sleep and relaxation increases, hair growth and nails slow down, memory deteriorates
- The body's ability to withdraw calories from food consumed is increasing: enzymes appear in the small intestine that contributes to the sharing of incoming elements in such a way that the body attracts 30% more calories from incoming products
It is impossible to neutralize this effect, you just need to know how much time you wear.If you have lost 1 kg, this unpleasant effect is 10 days, 3 kg-1 months and 3 months for 9-10 lost kilograms.Knowing that you know the time of your action, you should not panic, but simply accept self -evident discomfort.They will not stay with you forever, they will not stay with you forever.
Consolidation rules
- First of all, calculate the approximate duration of the consolidation stage.You will need 10 days to consolidate each kilogram.
- The process of alternating protein and vegetable products has been completed.You can consume them every day.Together and separately -according to your desires, in any combination.
- You must remain protein 1 day a week without additives for products containing carbohydrates.
- During consolidation, you should get used to the body to moderate food consumption that you have previously been banned.Above all, these are fruits, honey, vegetables containing cereals and fats.
In the daily diet, some fruits come from 1 serving of coarse flour, hard cheese, 1 tablespoon honey, some cereals and 2 servings of starchy vegetable bread every week.The most important thing is to stay careful and not follow your body and require much bigger new products than you are ready to offer.
And finally, the main feature of the consolidation phase.You should regularly organize a culinary vacation for yourself.In the first half of the long stretch, the festive meal should happen once a week, in the second half - twice.
The festive meal is a meal for lunch or evening, but preferably - dinner.You can also eat absolute foods, and especially what you have missed during your diet.But here you still need to meet 2 conditions:
- At least 2 days between the two festive meals.
- You have no right to add to -in.
The festive meal consists of 1 first 1 second food, dessert, aperitif and wine - each in the usual amount.It is strictly forbidden to place the additive on a plate.The purpose of this holiday is to have a biological joy from which his body has long been deprived of, but what he really needs.During the festive meal, it tastes the taste and feel the feeling of saturation.In order to stop seeking the return of lost kilograms, the body must understand that it does not hurt anything.
Fourth Stage: Weight Stabilization
Finally, you measure as much as you want.Now the main task will be to solidify the result and not roll it again to a thoughtless kilogram set.It takes you to a daily lifestyle that does not contain strict restrictions and instructions.
To consolidate success, you only need to integrate a few simple rules into everyday life:
- As mentioned earlier, he returns to the usual dishes in the final phase of the diet.There are no major restrictions on products.The only important indicator is the amount of food consumed.Don't overdo it.
- Choose one day a week as a protein day.On this day you use only the protein products you recommend to you during the attack phase.
- Do not use a lot of fruits.Although any product is allowed, fruits must be more attentive to fruits.Eat more than 1 daily.
- Reduce fish consumption.Try to cook food with smaller fish or replace it with another protein product.
- The restrictions also affect products with high starch content, which are banned during the alternation phase.The potatoes can be cooked up to twice a week.
- Limit salt consumption on a protein day.
- Check out the sport.Now you allow any sports.
- The amount of water used, in section 4 of the diet, tries to keep 2 liters a day.
- It is highly recommended to increase the amount of bran consumed.In this diet they are on a special account and their number has grown from stage to stage.Now the amount of dandruff must be at least 3 tablespoons.
“What, how and why?”: Answers to the most frequently asked questions
Where do you start Ducan's diet?
Above all, you should consult your doctor.The first week of your body is severe stress, and if you are not ready to do so or have contraindications to the use of a kind of products, you may want to consider another diet.It is worth noting that if Ducan's protein content is not suitable for you, you can forget the Mono Diets forever.They will be even more dangerous to your body.
What to do when the kidneys or hearts started to hurt during the diet?
Discard a diet immediately.Any malaise of the body means that the diet does not meet you.
A few days after the start of the diet, an unpleasant odor appeared from the mouth.Normal?
Yes, this is a normal body reaction to a sudden increase in the amount of protein consumed.After 5-7 days, when the body gets used to the smell disappears.But take care of the specific scent of acetone from the skin or breathing.In this case, the diet should stop immediately and sharply increase the consumption of carbohydrates, then consult a doctor and check the condition of the liver, kidneys and pancreas.
What sport should I do?
If you bear a diet and you have no problem with your body, you can deal with any active sports.
Ducan's diet gets rid of cellulite?
Just diet - no.Without exercises, you cannot achieve maximum results.This technique helps to normalize the metabolism of the body and brings its body to the state of norms.
Suitable for Dr. Dukan's Vegetarian Diet?
Yes, that's right.But you need to understand that the protein of all nutritional components is the only nutrient that is vital to humans.The body of the human body is unable to synthesize, but its function requires at least 1 gram of clean animal protein per 1 kg per day.If vegetarianism is not limited by the use of meat, it can easily replace the protein in the meat with fish, eggs and dairy products.If you do not consume protein products at all, the lower level of vegetable protein will not be enough.In this case, the diet leads to premature aging, hair loss, protein washing from muscles, skin and bones, and even to deteriorate memory and analytical abilities.
Diet is recommended for nursing mothers?
Not.The child should receive useful materials in abundance.If you limit yourself, limit the child.Once you have restored your weight and shape, you can greatly harm your baby's health.
Is it possible to sit on Ducan's diet during pregnancy?
The answer is the same for the above item.Limits yourself and the child with your diet.Think several times before you sit on any diet.Do not take action without the consultation of the specialist.
Can the salt be consumed?
Yes, you can use salt or use small quantities.2 grams daily - the most appropriate amount.If you want to eat more salt, you need to drink more water.It is not recommended to complete the salt.
What to do if a decomposition occurred?
It all depends on the causes of the breakdown.If you accidentally eat the non -recommended products, continue your diet.The result appears.If the demolition is because your body does not have nutrients, then think about changing your diet.
The weight stopped.Why?
The sharp weight loss was only observed during the attack stage.In the future, the rate of awakening of overweight is significantly reduced.If your weight remains about one week, this is normal enough.If the weight has not been reduced for about a month, this is a sign of body that you cannot lose any further, as the optimum signal is currently reached.Or interrupt your diet and need to review your diet.
What to do if the constipation began in the first stage?
This is the usual reaction of the body to the transition to the protein diet.But there is nothing normal in it.Try to drink more liquids.If the constipation takes too long, drink a slight laxative.
Is Ducan's diet useful for men?
Yes.The man or a woman has no difference.
Approximate menu
Approximate menu for protein day
- Breakfast: Protein omelet 2-3 eggs, skim milk and herbs.A piece of poorly salted salmon, tea or coffee;
- Second Breakfast: 2 tablespoons of oat bran, yogurt;
- Lunch: cooked beef or calf without fat, fried chicken with garlic, lemon and rosemary;
- Afternoon snack: cooked shrimp by refueling with turmeric and chili pepper;
- Dinner: salmon steak, seafood, lamb or lamb, low greasy kefir.
Approximate menu for a mixed (protein-green) day
- Breakfast: pancake with grated carrots;omelette with onion, tomatoes and sweet pepper;Low greasy curd;
- Second breakfast: yogurt, fruit;
- Lunch: a few tuna or other low greasy fish, steamed vegetables or vegetable soup (without potatoes), tea or coffee;
- Snack: Fresh vegetable salad (cabbage, spinach, asparagus, sweet pepper, celery, cucumber, radish, tomato, etc.), yogurt;
- Dinner: Beef cooked or grilled;steamed cabbage with rooster and dill;Eggplant and tomato.