Ducan protein diet is recognized as one of the most effective today.She constantly collects positive reviews and has already helped to lose weight a huge number of people.For example, it was she who allowed the most beautiful bride of the chosen one of Prince William Kate Middleton.The author of the diet, as you might guess, is the French doctor Pierre Dukan.
Protein diet Pierre Dukan: a detailed description and principles
Diet on Ducan allows you to quickly achieve results, if you are correctly observing the diet.The first stage, called a protein attack, will help to accelerate metabolism and burning fat in the shortest possible time, so after 5 days you will enjoy impressive results.
However, in order to get a stable result, you need to adhere to Dr. Dukan for several months.If desired, you can completely eat in accordance with the stated principles all your life.The diet provides for a restriction of carbohydrates and fats, focusing on proteins.The doctor himself believes that without a sufficient amount of protein, the normal activity of the body 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 kilograms and then not get them back.
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 daily-1.5-3 tablespoons, drinking them with water (often constipation occurs, bran are offered as a means of prevention).
- Daily walking in the fresh air.
- Be sure to use vitamin preparations.
100 diet products Ducan
The coveted hundred Dukan includes 72 protein products and 28 species containing carbohydrates of vegetables.Separately from the entire list are oat bran.They cannot be attributed to any of the categories, but this is a very important element of the list of products on Dukan.The consumption of bran is mandatory, although the recommended quantity varies at each of the four stages of the diet.
The basis of the diet is a variety of protein products.For the convenience of perception of the list, they are divided into subcategories: meat products, poultry meat, fish, seafood, dairy products and eggs.
Meat products
- Beef - fillet, beiftex, roast beef, steak
- Veal - all parts, including rib, if you remove the strata of fat
- Konina - all parts except the lower abdomen
- Beef tongue - except for the oily rear
- Calm tongue
- The language of the lamb
- Liver-any, if there is no tendency to cardiovascular diseases
- Bashturma
- Any dried meat
- Rabbit
- Busy and veal kidneys
- Hot from low -fat pork (fillet) - at the stage of consolidation
- A ham from a lamb, with the exception of the upper fat part - at the consolidation stage
- Low -fat pork ham, with the exception of raw -capacked - at the stage of consolidation
All varieties of meat are prepared without adding fat, vegetable and butter, sour cream.It is allowed to lubricate the pan with a napkin lubricated with several drops of vegetable oil.Boiled meat, grill and baking in the oven are recommended.Rushed meat is also baked in the form of cutlets.
Bird meat
- Chicken - with the exception of the skin and lower part of the wing
- Turkey - in any culinary processing
- Guinea fowl
- Pigeon
- Quail
- Game
- Lenten ham from poultry
The bird is recommended boiled or baked.It should be prepared in the skin so that the meat is not too dry, but be sure to consume without skin.
Fish
- Barabulka
- Drado
- Flounder
- Crucian carp
- Carp
- Mullet
- Sprat
- Salmon
- Whiting
- Moiva
- Burbot
- Sturgeon
- Halibut
- Haddock
- Putassa
- Saira
- Sardins
- Herring
- Skat
- Mackerel
- Som
- Zander
- Cod
- Tuna
- Acne
- Trout
- Hake
- Pike
- Smoked fish - any
- Dried fish - any
- Fish canned food - only in its own juice, without adding oil and tomato
Fish is prepared without the use of oil and vegetables.It can be seasoned with sauce without oil.Tuna, salmon and mackerel can be prepared in white wine sauce.
Seafood
- Crab sticks
- Crab
- Squid
- All varieties of shrimp
- Crayfish
- Omara
- Trumpeter
- Sea urchin
- Langustees
- Sea scallops
- Media
- Oysters
- Cuttlefish
Dairy products of 0%fat content:
- Small milk
- Fool cottage cheese
- Fatfound kefir
- Low -fat yogurts without adding sugar, fruits and berries
- Fatfound cheese - at the stage consolidation
You can consume dairy products with flavorings.Artificial sweeteners of the Aspartam type are also allowed.
Eggs
- Chicken eggs
- Quail eggs
Egg consumption is not limited, but it is necessary to monitor the level of cholesterol.
Additives and seasonings
- Similar milk powder
- Synthetic sweetener aspartam
- Vinegar
- Garlic
- Caraway
- Pepper and any other sharp seasonings
- Parsley, basil and any other aromatic herbs
- Onion green and on -legged - in a minimum amount as a seasoning
- Rods as an additive in dishes in the number of seasonings
- Lemon - without sugar, like seasoning for fish, seafood and meat
- Mustard
- Beer yeast
- Salt - in minimal quantity
- Synthetic vitamin preparations
- Chewing gum without sugar
Starting from the 2nd stage of Dukan’s diet, several types of vegetables are allowed.Vegetables are a source of carbohydrates necessary for the nutrition of the brain.Without carbohydrates, the risk for the body increases, so they should not neglect them
28 vegetables diet Ducan
- Eggplant
- Mushrooms
- Zucchini
- White cabbage
- Cabbage is colored
- Broccoli cabbage
- Cabbage Kohlrabi
- Brussels cabbage
- Leaf salads - all types
- Onions
- Chard
- Carrots - no more than 1 time per day
- Cucumbers
- The pepper is sweet
- Tomatoes
- Radish
- Turnip
- Radish
- Onions
- Salad chicory
- Beets - no more than 1 time per day
- Celery
- Asparagus
- Black Eyed Peas
- Pumpkin - at the stage of consolidation
- Dill
- Spinach
- Sorrel
Vegetables are also prepared without adding oil.Preference is given to dishes of fresh, boiled and baked vegetables.
Fully and partially limited products
- Animal fats are prohibited at all stages of diet on Dukan
- Vegetable oil is allowed only in the amount of a few drops, which are lubricated with the pan when cooking
- Starch -containing products are prohibited completely at the first two stages of the diet.
At the consolidation stage, 2 portions of some starch -containing products per week are allowed.This:
- Pale
- Rice
- Corn
- Pasta
- Whole wheat
- Lentils
- Beans
All other products containing starch, including avocados, remain prohibited until the end of the last stage of the diet.
- Cheese at 3 stage of the diet is allowed to eat in an amount of 40 grams per day
- Bread can be eaten from the stage, fixing 2 pieces per day.Preference should be given to brilliant and whole -grain bread from coarse flour.SDBA is completely prohibited.
- Ice cream can be at all stages, except for the attack, but it is better in the milk cocktail.
- Seeds are strictly prohibited by everything except pumpkin.
- Fruits and berries are completely prohibited at the first two stages of the diet.
Starting from the consolidation stage, the consumption of some fruits in the amount of 1 portion per day is allowed.This:
- Apples - 1 pc.per day
- Strawberries - 1 saucer
- Raspberry - 1 saucer
- Melon - 1 slice
- Watermelon - 1 slice
- Grapefruit - 1 pc.
- Kiwi - 2 pcs.
- Persian - 1 pc.
- Apricot - 2 pcs.
- Pear - 1 pc.
- Nectarin - 1 pc.
- Mango - half of the large 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 -substitutes, it is better to consult a doctor first, since they are not always useful for the body.
The first stage of the diet Ducan: Attack
It lasts from 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 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.
The attack is a powerful loading of the body with protein, as a result of which the metabolism begins to change, and you are to rapidly get rid of fat.
On the attack, the main food is protein products.During this time, you can lose from two to six extra kilograms, and you can eat protein foods in any amount, until 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 gifts of the sea are perfect, as they are low-calorie and contain proteins.
Plant food on the attack is completely prohibited.You can use only seasonings and, in minimal quantities, plant products such as onions, garlic, capers and lemons to improve the taste of dishes.
Be sure to include oat bran in the diet.On the attack of bran, you need to eat 1.5 tbsp.tablespoons per day.
As for the liquid, it must be consumed as much as possible.Drink mineral water, diet stake, green tea and tea on herbs, coffee.
Important:At the beginning of the attack, you can experience increased fatigue, weakness, dry mouth.Perhaps a bad mood, irritability and an unexpected feeling of hunger.Make sure that you have permitted products in sufficient quantities at any time.Eat as soon as you want.Avoid on the attack of heavy physical exertion 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 drank not 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 food.But avoid potent laxatives.
During the attack and alternation, use vitamin preparations.
The second stage of the diet Ducan: Alternation (cruise)
One of the most important stages of Dr. Ducan's diet is alternation (or cruise).
At this stage, Dr. Dukan recommends alternating protein (protein) days with protein-vegetable, when it is allowed to use carbohydrates.Just like on the attack, the scheme depends on what weight you need to lose.Up to 10 kg-protein days and protein-vegetable alternate in the sequence of 1: 1, 2: 2 or 3: 3.If more excess weight, then you will have to alternate the days - 5: 5.Nevertheless, Dr. Dukan recommends resorting to 5: 5 scheme 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.
On the so-called protein and vegetable days, you can eat not all vegetables, but only those that are included in the list of permitted products.These are 22 Ducan diets allowed.
Since the feeling of hunger on the cruise is much less than at the beginning of the attack, the number of products you eat will begin to noticeably decrease.Do not make a big mistake, do not refuse protein products on the days when carbohydrates are allowed.
All starch -containing vegetables are prohibited at this time.These are all legumes, potatoes, corn, avocados, 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.
Every day in alternation you can add 2 products from the following list to the diet:
- soy cream - 2 tbsp.
- cream 3-4 %-1 teaspoon
- Vegetable oil - a few drops on a napkin for wiping the Teflon pan before frying products
- low -fat 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 adjika, any spices, sugar substitutes and drinks with a calorie content of less than 1 kcal per 250 ml, tofu, dry degree milk.You can pamper yourself with crab sticks, but not more than eight pieces per day, as they include starch.
Unlike protein products, the consumption of which is not limited, only a limited amount is possible to eat vegetables even on a protein and vegetable day.Eat only until the feeling of hunger is satisfied and not a piece more.
To refuel salads, use independently prepared refueling based on yogurt, kefir and balsamic vinegar with the addition of mustard, spices and dry or fresh aromatic herbs.In no case do not refuel salads with oil, sour cream, or, moreover, mayonnaise!
At the stage of alternation, eat oat bran in the number of two tablespoons per day.The bran should be part of the diet on both protein and protein and vegetable days.
Lowering weight in the alternation is more slow than on an attack.In no case do not try to speed up the process by changing the ratio of protein and protein-vegetable days, this is dangerous.
The stage of alternation continues until you reach the desired weight.
Third stage of the diet: Consolidation
The third stage of the Dukanov diet is called consolidation or consolidation.The duration of the third depends on how much you lost during the previous two.Each lost kilogram will “consolidate” 10 days.This is a very important stage.
This stage is the most difficult.By any forces, the body is trying to return the lost kilograms.For this, it involves three mechanisms:
- The feeling of hunger sharply exacerbates
- The energy consumption is reduced, this is expressed primarily in increased fatigue, sensitivity to cold grows, the need for sleep and rest increases, hair growth and nails slow down, memory worsens
- The body's ability to extract calories from food consumed is increasing: enzymes appear in the small intestine that contribute to the splitting of the incoming elements in such a way that the body extracts 30% more calories from incoming products than in normal state
It is impossible to neutralize this effect, you only need to know how much time it acts.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 kilograms.Knowing approximately the time of his action, you should not panic, but simply accept unpleasant sensations for granted.They will not stay with you forever, they will not remain with you forever.
Consolidation rules
- First of all, calculate the approximate duration of your stage of consolidation.You will need 10 days to consolidate each lost kilogram.
- The process of alternating protein and vegetable products is completed.You can consume them every day.Together and separately, in accordance with your desires, in any combination.
- 1 day a week you should remain protein, without additives of any products containing carbohydrates.
- During the consolidation, you must accustom the body to moderate food consumption that have previously been forbidden to you.First of all, these are fruits, honey, vegetables containing starch of grains and fats.
In your daily diet there are some fruits in the amount of 1 portion per day, 2 pieces of bread made of coarse flour, hard cheeses, 1 tablespoon of honey, some cereals and 2 portions of starch -containing vegetables per week.The most important thing is to remain prudent and not to follow your body, requiring a much greater intake of new products than you are ready to offer it.
And finally, the main feature of the stage of consolidation.You must regularly arrange a culinary holiday for yourself.In the first half of this long stage, the festive meal should occur once a week, in the second half - 2 times.
A festive meal is one meal at lunch or in the evening, but preferably - dinner.During this meal, you can eat absolutely any food, and especially the one that you missed during the diet.But here it is still necessary to comply with 2 conditions:
- Between the two festive meals should pass at least 2 days.
- You do not have the right to add -in.
The festive meal consists of 1 first, 1 second dish, dessert, aperitif and wine - all in ordinary quantities.It is strictly forbidden to lay 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 which it really needs.Your task during a festive meal is to get a taste of taste and feel a feeling of satiety.In order to stop striving for the return of the lost kilograms, the body must understand that you do not infringe it on anything.
Fourth stage: weight stabilization
You finally weigh as much as you want.Now your main task will be to consolidate the achievement and not roll up again to a thoughtless set of kilograms.You move on to a daily lifestyle that does not involve any strict restrictions and instructions.
To consolidate success, you just need to include in your daily life only a few simple rules:
- As mentioned earlier, at the last stage of the diet, you are returning to the usual food.There are no more significant restrictions on products.The only important indicator is the volume of food consumed.Do not overeat.
- Select one day a week as a protein diet day.On this day, use only those protein products that were recommended to you at the attack stage.
- Do not use a lot of fruits.Although you are allowed any products, but fruits should be more attentive to 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 concern products with a high content of starch, which were prohibited at the stage of alternation.Potatoes can be cooked no more than 2 times a week.
- Limit salt consumption on a protein day.
- Watch sports.Now you are allowed any kind of sports.
- The amount of water used, at the 4th stage of the diet, try to keep 2 liters per day.
- It is strongly recommended to increase the amount of bran consumed.In this diet, they are in a special account, and their number increased from stage to stage.Now the volume of bran should be at least 3 tablespoons per day.
“What, how and why?”: Answers to the most frequently asked questions
Where to start Ducan's diet?
First of all, you need to consult your doctor.Your body will undergo severe stress in the first week, and if you are not ready for this or have contraindications for the use of a certain kind 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 -diets forever.They will be even more dangerous for your body.
What to do if the kidneys or heart began to hurt during the diet?
Immediately throw a diet.Any malaise of the body means that the diet does not suit you.
A few days after the start of the diet, 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 gets used to it-the smell will disappear.But take care of the specific smell 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 endure a diet and you do not have problems with the body, you can deal with any active sport.
Will Ducan's diet get rid of cellulite?
Only a diet - no.Without a set of exercises, you cannot achieve the maximum result.This technique will help you normalize the metabolism in the body and bring your body to the state of the norm.
Is Dr. Dukan's diet for vegetarians suitable?
Yes, it is suitable.But you need to understand that proteins of all nutrition components are the only nutrient vital for humans.The body of the human body cannot synthesize, 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, inferior vegetable protein will not be enough.In this case, the diet will lead to premature aging, hair loss, leaching of protein from muscles, skin and bones, and even to a deterioration in memory and analytical abilities.
Is the diet recommended nursing mothers?
No.The child must receive useful substances in abundance.By limiting yourself, you will limit the child.Having restored your weight and figure, you can greatly harm the baby’s health.
Is it possible to sit on Ducan's diet during pregnancy?
The answer is the same as in the item above.With your diet you will limit yourself and the child.Think several times before sitting on any diet.Without consulting a specialist, do not take any measures.
Can salt be consumed?
Yes, you can and even need to use salt, but in small quantities.2 grams per day - the most suitable amount.If you want to eat more salt, then you should drink more water.Refusing completely from salt is not recommended.
What to do if there was a breakdown?
It all depends on the reasons for the breakdown.If you accidentally ate any of the not recommended products, then continue the diet further.The result will appear.If the breakdown occurred due to the fact that your body lacks nutrients, then you should think about changing the diet.
The weight stopped.Why?
A sharp weight loss is observed only at the attack stage.In the future, the rate of waking overweight will significantly decrease.If your weight remains at one mark of about a week, then this is quite normal.If the weight has not been reduced for about a month, then this is the body’s signal that it will not be possible to lose further, since the optimal mark has been reached at the moment.Either you break the diet, and you should review your diet.
What to do if constipation began on the first phases?
This is the usual reaction of the body to the transition to a protein diet.But there is nothing normal in this.Try to drink more liquids.If constipation lasts too long, then drink a slight laxative.
Is Ducan's diet useful for men?
Yes.There is no difference by a man or a woman.
Approximate menu
Approximate menu for protein day
- Breakfast: Omlet of proteins 2-3 eggs, skim milk and herbs.A piece of weakly salted salmon, tea or coffee;
- Second breakfast: 2 tablespoons of oat bran, yogurt;
- Lunch: boiled beef or veal without fat, baked chicken with the addition of garlic, lemon and rosemary;
- Afternoon snack: boiled shrimp with refueling from turmeric and chili pepper;
- Dinner: salmon steak, seafood, lamb or lamb, low -fat kefir.
Approximate menu for a mixed (protein-vegetable) day
- Breakfast: smacked pancakes with grated carrots;omelet with onions, tomato and sweet pepper;low -fat cottage cheese;
- Second breakfast: yogurt, fruit;
- Lunch: pair of tuna or other low -fat fish, stewed vegetables or vegetable soup (without potatoes), tea or coffee;
- Snack: fresh vegetable salad (cabbage, spinach, asparagus, sweet pepper, celery, cucumbers, radishes, tomato, etc.), yogurt;
- Dinner: beef boiled or grilled;stewed cabbage with cabled and dill;Eggplant and tomatoes.