DIETAN E DUCAN

The Ducan Diet is a modern weight loss technique based on the consumption of high protein foods. Using this nutritional system allows not only to prevent weight gain, but also to get rid of 1. 5 to 50 kg of excess weight.

Currently, one of the most effective ways to treat obese pounds is Dr. 's diet. Ducan, which, unlike mono-diets, has a varied diet and is perfect for those who love delicious food.

General Information

The principle of the Ducan Diet is based on the consumption of protein foods that are easily absorbed by the body, which contributes to the rapid loss of excess weight. In addition, in the process of losing weight, the gastrointestinal tract is cleansed of toxins and accumulated toxins, and metabolism is improved. The basic products of this technique are bran, vegetables, lean fish, lean meat (chicken, turkey).

If it is necessary to lose 2-4 kg, a special diet expressed Dukan for 7 days has been developed, which is created to speed up the metabolism to quickly get the desired effect. At the same time, it is strictly forbidden to independently increase its duration, as this can cause serious harm to health. With 5-10 kg of excess weight, you should pay attention to the Ducan diet for a month, which includes a gradual weight loss while observing a correct diet and exercise.

To increase the effectiveness of weight loss while following the Ducan diet, you must adhere to the following requirements:

• do morning exercises every day, walk for at least 20 minutes;
• increase the consumption of clean water up to 2 liters per day;
• include oat bran in the daily diet, while their amount depends directly on the phase of the diet.

According to studies, the effectiveness of weight loss using this technique has been proven by professionals. As a rule, the loss of excess body weight varies from 0. 5 to 30 kg or more, while in 83. 3% of cases, 6-12 months after the end of the protein diet, weight stabilization occurs.

The duration of the diet depends directly on the excess weight and the individual characteristics of the organism.

Depending on the type of ingredients used, the protein method is of the following types:

• Ducan meat diet;
• vegetarian.

The method of feeding developed throughout the shop consists of four stages:

• "Attack";
• Alternate or Navigation;
• "Consolidation" or "Consolidation";
• "Stabilization".

Each stage has its own menu, duration, list of banned and accepted products.

Advantages and disadvantages of the method

The Dukan Diet assumes the use of exclusively natural beneficial ingredients that enrich the body with essential vitamins and minerals. However, such a food system has some pros and cons, contraindications, which are important to consider in the process of losing weight.

Advantages of the method

1. Stabilize the weight and maintain the result for a long time.
2. Security.
3. High efficiency. Depending on the diet and basic requirements, the weekly weight loss will be from 1. 5 to 6 kg.
4. No restrictions on the amount of food consumed and at the time of eating.
5. Significant weight loss from the first days.
6. An extensive list of products, the use of which allows you not only to lose weight without pain, but also to prepare delicious culinary masterpieces without compromising your figure.

Ducan protein diet excludes the possibility of using special chemical additives for weight loss, which have a destructive effect on the body.

Contraindications to a protein diet

1. Limited fat intake. At the same time, their absence in the body can lead to a deterioration of the skin condition, the development of atherosclerosis, impaired cholesterol metabolism, inhibition of reproductive function, deterioration of the nervous system.
2. An imbalance in the diet, the need to consume vitamin and mineral complexes throughout the period of weight loss.
3. The complexity of the organism that gets used to a new diet, as a result, a person's ability to work decreases and fatigue increases.

The Ducan diet undoubtedly includes the daily consumption of oat bran.

Expert opinions and contraindications

Considering the reactions from doctors, the strengths of Dr. 's methodDucan are:

• a carefully designed nutritional scale, namely the presence of "adjustment" and "stabilization" phases, which help maintain weight loss indicators;
• low aggressiveness of the program, because of this, during the process of passing the methodology, a person experiences minimal psychological stress;
• need for physical activity;
• lack of time "X", after which it is forbidden to eat.

Dietary weaknesses include an insufficient dietary balance, as a result, a decline in immunity.

Despite the indisputable advantages of this technique and the positive feedback from those who are losing weight, the Ducan scheme is contraindicated for people who have the following diseases:

• renal failure;
• hydronephrosis;
• cholecystitis;
• hypertension;
• gout;
• problems with the cardiovascular system;
• stomach ulcer;
• intestinal dyskinesia;
• pyelonephritis;
• atherosclerosis;
• gallstone disease.

Furthermore, it is highly undesirable for the diet to appear to be used in adolescents or people whose work is associated with increased mental work and concentration (e. g. , doctors, drivers).

Before you start losing weight, you need to determine your optimal weight, based on your body characteristics, gender, age, height, and degree of daily activity.

Phase # 1 - "Attack"

The first stage of protein weight loss is characterized by rapid weight loss and a marked decrease in volume. Among the four phases, the "Attack" phase has the strictest requirements, which must be met flawlessly, as during this period the total loss of excess body weight throughout the Ducan diet is determined.

"Attack" is a powerful load of protein on the body, which helps to change metabolism and get rid of fat deposits quickly. At this stage, it is permissible to include unlimited protein products in the diet. At the same time, it is important to grill all the dishes or steam them, without using fat, which will allow the exclusion of the use of high-calorie foods from the menu.

The first stage completely stops the intake of plant foods, limits the use of salt and spices in the cooking process. The diet of beginners allows the use of lean meat, seafood, fish, raw and boiled eggs, low-fat fermented dairy products.

Mandatory conditions for weight loss in the "Attack" phase are the use of double ground oat bran at least 1. 5 tbsp. spoons a day and drink plenty of water, at least 2 liters. fluids per day.

As a rule, the Attack phase is characterized by increased fatigue, weakness, nervousness, hunger attacks, bad mood and dry mouth. This is why, at this stage, you should not perform strenuous physical exercises, it is enough to limit yourself to a light warm-up and walking.

To avoid exhaustion during this period, it is important to include vitamins in your diet.

Weekly Attack Phase Menu

Day # 1

• breakfast - meat, steamed eggs, coffee or tea;
• lunch - bran bread, ear;
• afternoon tea - meringue or cottage cheese;
• dinner - green or herbal tea, roasted meat.

Day # 2

• breakfast - mineral water or tea, bran pancakes;
• lunch - boiled egg, soup with lean meat (beef, beef);
• afternoon tea - low fat yogurt;
• dinner - steamed fish or crustacean.

Day # 3

• breakfast - tea, fish, omelette;
• lunch - skim milk, chicken cutlets;
• afternoon tea - yogurt or kefir, cottage cheese;
• dinner - shellfish or lightly salted salmon.

Day 4

• breakfast - green tea, processed cheese, wholemeal bread;
• lunch - soup;
• afternoon tea - coffee, casserole;
• Dinner - steamed rabbit meat, kefir.

Day # 5

• breakfast - yogurt, two boiled eggs;
• lunch - kefir, chicken liver or fish cakes;
• afternoon snack - lean bacon or cottage cheese, skim milk;
• Dinner - herbal tea, duck fillet / goose / turkey, processed cheese.

Day 6

• breakfast - scrambled eggs, coffee, two crab sticks;
• lunch - chicken broth with meatballs;
• afternoon tea - yogurt, bran;
• Dinner - gluten (2 tablespoons), green tea, seafood.

Day 7

• breakfast - casserole, coffee;
• lunch - fresh bran bread, parsley, ears;
• afternoon tea - light cottage cheese dessert, tea;
• dinner - kefir or skim milk, chicken cutlets.

The ration given for the shop can be adjusted, depending on the health condition, respectively, to be reduced by making a menu for 3 days. For example, you can change meals or limit food intake to 3 times a day. For a variety of food rations, specially developed dishes are presented on the network - "recipes for the first stage".

The duration of the "Attack" phase varies in the interval of 3-10 days and depends on the excess weight: up to 20 kg - 3-5 days, from 20 to 30 kg - 5-7 days, over 30kg - 7-10 days.

Phase # 2 - "Alternate" or "Navigation"

Navigation is one of the most important stages of weight loss according to the Ducan method. The essence of the phase is the change of protein-vegetables, protein days. The duration of the second phase depends on the weight lost during the attack and is determined based on the following calculation: 1 kg of weight lost in the first phase corresponds to 10 days in the "Navigation" phase.

If it is necessary to lose up to 10 kg, the alternation scheme of protein, protein and vegetable days can be 1: 1, 2: 2, 3: 3, over 10 kg - 5: 5. In the casesecond, it is important to consult a doctor in advance, as this system has a severe effect on the body, which can lead to deteriorating health of weight loss.

At the same time, the weight loss process will proceed much more slowly than during the "Attack" period and then only slows down, reaching 1 kg of weight lost per week.

The safest and most efficient cruise schedule is the 1: 1 or 2: 2 split.

The second step eliminates starchy foods like avocados, artichokes, potatoes, corn, lentils, beans, beans, as well as rice, whole grains and fats. Strictly forbidden to eat mayonnaise, cakes and high-fat cakes. At the same time, raw vegetables are allowed while sailing. If necessary, they can be heat treated (baked, boiled).

Unlike the first phase, where the consumption of protein products was in unlimited quantities, the second phase involves taking vegetables in portions and only in the amount that can satisfy the feeling of hunger.

Given the beneficial properties of oat bran, and in particular the ability to actively bind and remove cholesterol, in the shift phase it is important to eat at least 2 tbsp. spoons daily.

Example of the menu for the alternation phase 1-1

Day # 1

• breakfast - coffee, scrambled eggs, carrots, whole wheat bread;
• lunch - lean beef steak, vegetable soup;
• afternoon tea - herbal tea, syrniki;
• dinner - salad with fresh vegetables, roasted meat.

Day # 2

• breakfast - casserole with cheese, kefir;
• lunch - hodgepodge;
• afternoon tea - coffee, lightly salted fish sandwich;
• dinner - skim milk or yogurt, meat rolls.

Day # 3

• breakfast - yogurt, scrambled eggs, bread
• lunch - fish soup or meat / vegetable soup;
• afternoon tea - coffee, bran pancakes;
• dinner - raw vegetable salad, chicken tables.

Day 4

• breakfast - herbal tea, scrambled eggs, boiled beets;
• lunch - roasted fish, bran;
• afternoon tea - cheesecakes;
• Dinner - meatball soup.

Day 5

• breakfast - lightly salted salmon, coffee, boiled eggs;
• lunch - "cabbage" salad, turkey meat;
• afternoon tea - casserole with cheese, kefir 0%;
• Dinner - processed cheese, fish with vegetables, tea.

Day 6

• breakfast - coffee, cheesecakes;
• lunch - bran bread, ear;
• afternoon tea - salad with crustaceans or clams;
• dinner - fish or roast meat.

Day 7

• breakfast - chicken fillet, tomato and radish salad;
• lunch - beef meatball soup;
• afternoon tea - cheese cakes, coffee;
• dinner - zucchini dishes, kefir.

Phase # 3 - "Consolidation" or "Consolidation"

During the third phase, the weight is stabilized and the effect achieved in previous periods is fixed. The duration of this phase determines the amount of kilograms lost during the voyage and is determined based on the calculation that 10 days of the consolidation phase fall over 1 kg of body weight lost.

A prerequisite for the "Consolidation" phase is to spend one day "protein" per week, as well as a daily intake of 2. 5 tbsp. l oat bran and 1. 5 l of purified water.

List of products allowed for consumption during the fixation period:

• fruit, not more than one serving per day, except bananas, grapes;
• low-fat cheese, up to 40 g;
• bread, 2 slices;
• honey;
• spices;
• beans, peas, lentils;
• rice, corn;
• potato;
• pasta.

Furthermore, it is permissible to use vegetables from the second phase and protein foods from the first every day, in any combination, but in moderation. The maximum serving size is not more than 220 g.

The main feature of the "Consolidation" phase is the ability to eat absolutely any food once or twice a week for dinner.

There are two important rules to follow:

• eats no more than a portion of first, second course and dessert;
• The time interval between festive meals should be at least 2 days.

Menu for 7 days for the "Consolidation" phase

Day # 1

• breakfast - tea, cheesecakes;
• lunch - whole grain bread, ears;
• afternoon tea - raven;
• dinner - boiled potatoes or corn porridge, chicken cutlets.

Day # 2

• breakfast - coffee, casserole with berries;
• lunch - whole wheat bread, hodgepodge;
• afternoon tea - cheesecakes;
• dinner - vegetable salad, chicken fillet.

Day # 3

• breakfast - low-fat cottage cheese, yogurt;
• lunch - fish soup, low-fat boiled fish;
• afternoon tea - vegetable mousse;
• dinner - kefir, beef.

Day 4 (Attack phase menu of the day)

• breakfast - scrambled eggs, coffee, zucchini;
• lunch - chicken broth with meatballs;
• afternoon tea - yogurt, bran;
• dinner - green tea, seafood.

Day # 5

• breakfast - coffee, lean bacon sandwich;
• lunch - salad, steamed beef kitten;
• afternoon tea - berries;
• dinner - frunchoza, grilled fish.

Day 6

• breakfast - cottage cheese, kefir, whole wheat bread;
• lunch - hodgepodge, salad;
• afternoon tea - dairy;
• dinner - vegetable stew, rice

Day 7

• breakfast - a sandwich with slightly salted salmon, green tea;
• lunch - fish with vegetables;
• afternoon tea - goji berries;
• dinner - salad, turkey.

it is only possible to make adjustments to the above diet, taking into account the allowed and forbidden foods, while in the "Consolidation" phase it is important to ensure that one day a week is strictly protein.

Phase 4 - Stabilization

The final stage of the Ducan Diet is the Stabilization phase, which provides a lifelong diet.

1. Water. Consumption of purified non-carbonated liquid per day should be at least 1. 5 liters.
2. Sports. To maintain muscle shape and tone, you should do exercises in the morning every day, walk for 0, 5-2 hours, walk at least 10, 000 steps a day.
3. Oat bran should be added to food in the amount of 3 tbsp. spoon / day.
4. Protein Day. Once in 7 days, meals should be organized according to the principle of the first stage.
5. A balanced diet. Make sure you consume a slice of cheese, two starchy foods, two slices of bread, vegetables, fruits and protein-rich ingredients every day.
6. Moderation in food intake.
7. Limit fish consumption, but instead replace it with other seafood.
8. Avoid stressful situations.

Compliance with these rules will stabilize and keep the score within certain limits, obtained as a result of the three phases.

Diet breakdown

In case of violation of the correct diet according to the Ducan concept, the following steps should be taken to restore the weight loss program without reducing its effectiveness:

• make protein in the next two days;
• increase the duration of the "broken" phase by a few days;
• restrict salt intake;
• increase fluid intake per day: water - up to 2 liters, green tea - 2 cups;
• walk for an hour during this period;
• increase sleep duration.

Compliance with the above factors will make the breakdown less painful, minimize the consequences of deviating from the diet, and do not harm your health.

Dukan Vegetable Method

In case you do not consume meat products, a special weight loss system has been developed - the Dukan diet for vegetarians, which includes the replacement of animal proteins with plant proteins. In fact, this technique differs from the "standard" concept by excluding fish, meat, offal, sausage and seafood from the menu.

During the "Attack" period in the diet it is recommended to focus on: cottage cheese, yogurt, kefir, low-fat cheese, tofu, okaru, soy meat, 0% milk. In the "Sailing" phase - for mushrooms, squash, spinach, broccoli, beans, cabbage, carrots, eggplant, peppers and lactic acid products. In the "Fixation" phase, it is allowed to use all the ingredients from the first two phases, as well as a few slices of bread, raisins, prunes, rice, buckwheat, oatmeal.

An important condition of the fourth stage is to skip one protein a week, as well as a daily intake of 4 tbsp. oatmeal, 1, 5-2 liters of water, exercise.

Frequently Asked Questions

Is a protein diet good or dangerous for men?

The Ducan technique was created for weight loss and is gender independent. Proper nutrition according to the scheme, daily sports activities will gradually lose excess body weight and improve well-being, both in men and women.

What kind of sweetener can I use in the Ducan diet?

Xylitol, sucralose, aspartame, stevia.

Could honey be in Ducan's diet?

It is strictly forbidden because it is 100% sugar, which is absolutely not allowed to be added to the protein diet during and after weight loss.

Why is the Ducan diet dangerous?

It is highly recommended to practice this nutritional system for people with diabetes mellitus, as the process of assimilating sugar from some vegetables and fruits is much faster than when taken in pure form. This is why ignoring this factor can lead to worsening of patients ’condition.

Constipation with Ducan diet what to do?

During the period of habituation of the body to a new diet, the problem of difficulty in defecation can often arise.

To eliminate such an unpleasant phenomenon, experts recommend:

• increase the amount of fluid consumed per day to 2 liters, while it is important for 35 minutes. drink 0, 25-0, 5 liters of water before eating;
• contains fibers such as rhubarb compost;
• change the diet, respectively, alternate days of protein and protein-vegetables according to the 1: 1 scheme;
• to increase the number of sports, in particular, to focus on brisk walking and press swinging;
• Include paraffin oil in your diet.

What is COM in the Dukane diet?

The abbreviation "SOM" is often used in the protein weight loss method, meaning 1. 5% skimmed milk powder.

Dukan's diet can alcohol be allowed?

The use of pure alcoholic beverages in the weight loss process is strictly prohibited. However, they can be used in the preparation of main dishes, sauces, without a lid (up to 3 tablespoons per day) in the "Sailing" phase. This is due to the fact that during the heating period, the alcohol evaporates, leaving only an impeccable aroma.

What kind of cheese can you eat in the Ducan diet?

In the "Alternation" phase, it is allowed to include in the daily diet 30 g of integrated cheese, with a maximum fat content of up to 6% and during the "Fixing" phase - up to 40 g of the richest protein variety withfat content 20%, up to 60d - from 10%.

Could mushrooms be in Ducan's diet?

"Forest Bread" is forbidden to be consumed in the "Attack" phase, allowed during the "Alternation" and "Trapping" periods.

Are seeds possible in the Ducan diet?

Due to the increased fat and calorie content, it is recommended that you completely exclude this product from your diet while losing weight. Seeds are allowed to be consumed in moderation only after you have achieved the desired result, in the "Stabilization" phase.

How much weight can you lose on the Ducan diet?

In case of strict fulfillment of all conditions, this technique will help to lose from 5 to 50 kg or more. You can verify this by looking at reviews and results with photos of people losing weight.

Can you eat bread on the Ducan diet?

Diet bread with oat bran is allowed.

Can corn be included in the diet?

Due to the high starch content, it is strictly forbidden to use this product during the weight loss period. The use of corn in limited quantities is allowed in the "Stabilization" phase.

Can chicken soup on the Ducan diet?

Yes, starting from the first stage, provided it is done from the hips.

Shop technique in "special" cases

Often in the process of conceiving and feeding a baby, a woman accumulates pounds, which are necessary for the full development of the baby. Optimal weight gain is directly related to pre-pregnancy body weight and, as a rule, ranges from 5 to 20 kg. However, there are cases when the "gaining" of excess weight occurs at an accelerated rate, which leads to excess weight of the mother and contributes to the risk of giving birth to an unhealthy child, as well as the development of diseases of the musculoskeletal system andcardiovascular system.

Shop Diet for Pregnant Women

1. Eliminate sweets and baked goods from the diet, which provide empty calories and lead to constipation.
2. The weekly rate of starchy foods is two servings.
3. Daily consumption of fruits and berries, except bananas, cherries, grapes, in two parts
4. Replacing "protein" on Thursday with "protein".
5. Add 2% lactic acid and dairy products to the diet.
6. The ability to host your favorite dishes once in a limited amount once a week, the so-called "feast".

The best option for a pregnant woman is to eat five times a day, with a break of 3-3, 5 hours. However, due to the individual characteristics of the body, if such a diet scheme is suitable for a woman, it is necessary to look at her well-being, individually.

Approximate menu for breastfeeding mothers and during pregnancy:

• breakfast - green tea, whole grain bread, bacon omelette;
• second breakfast - berries or fruits;
lunch
• - lean roasted meat, low-fat chicken broth or fish soup, salad;
• light afternoon tea - green tea, cottage cheese and casserole with berries;
• dinner - turkey fillet, pasta, vegetable stew.

Ducan Diet for Nursing Moms not only consists of proper nutrition but also includes daily walks for at least 20 minutes in the fresh air.

Results

If you follow all the requirements of the Ducan diet, if necessary, you can lose weight by 30 kg or more, as well as speed up metabolism, cleanse the body of toxins and improve your well-being. However, it is worth remembering that the "stabilization" phase lasts a lifetime, so during this period you should carefully choose the menu so that the lost pounds do not return.