Ducan's diet is considered one of the most effective and popular weight loss techniques. The diet is based on protein products. There are no restrictions on portions, the range of allowed products is quite wide. A diet is calculated for a long period, which is determined by the individual characteristics and objectives of each person. The adipose tissue is lost, the muscle is preserved. In the absence of contraindications, such nutrition has a healing effect.
The essence of Ducan's diet
The essence of Dukan's diet is the use of protein and low carbohydrate products for a long period of time. Carbohydrates are a source of energy, but when consumed in excessive quantities, they become adipose tissue. Its exclusion of the diet contributes to the fact that to obtain energy, the body begins to use existing fat reserves, due to this, weight loss occurs. At the same time, protein foods, which can be consumed in this energy system, serves as construction material for muscle tissue. Therefore, in addition to weight loss, weight loss receives a toned body.
Products that contain proteins are well saturated, so the weight of the loss does not feel physiological hunger. In addition, its digestion is a very energy consumption process, so calorie deficiency is guaranteed. The only thing you need to face is the dependence on foods and unhealthy habits. The main positive feature of Ducan's diet is that it is designed for a long time, which consists of four stages. The first three of them are designed for the loss of extra pounds, the room, to maintain this weight. Therefore, with the help of this technique, it can remain thin for life.
Excessive calculation calculator
To determine the number of additional pounds, it is necessary to take into account several personal data:
- Age: Every decade, metabolism slows down significantly, this is a characteristic of each person.
- Sexual metabolism, in men, is much faster due to the difference in hormonal systems.
- The initial weight.
- Human growth in meters.
- Physical activity
Using these parameters, the body mass index is calculated according to the formula: divide the initial weight by height into a square into a square. More determined:
- perfect weight and its difference with the current;
- The duration of each of the diet periods.
In several places dedicated to weight loss and a healthy lifestyle, you can calculate this online data. It is recommended that athletes with greater muscle mass are addressed with this problem for specialists to count individuals.
General rules for all stages
The mandatory rules for effective weight loss sound like this:
- The complete exclusion of oils, fats of any origin, mayonnaise and other sauces of the store shelves.
- The thermal impact methods on the products during cooking are saving: it can cook, bake, steam, on a grill, in an anti -stick coating.
- The main fuel refueling of salads and vegetable dishes is lemon juice.
- The daily use of oat bran is mandatory. In addition to the fact that they serve as an excellent energy source and a substitute for flour, they also clean the intestines of toxins and normalize digestion. You can use them purely or as part of any dish and bake.
- The digestion of squirrels is a laborious process for the organs of the gastrointestinal tract. It can be facilitated by daily use of simple clean water in an amount of at least two liters. This will be a good prevention of constipation that can occur with such diet.
- It is important: daily assume long hiking walks. Perfectly, at least half an hour. Pietr Ducan insists on the abandonment of mechanical elevators and stairs that need to prefer to climb the steps.
- Refusion of sugar and products that contain it, alcohol, sweet carbon fruits and potatoes.
The rules are easy to read, but, according to reviews, they are difficult to implement. However, you can get used to them, the main thing is to tune in correctly and endure the first weeks.
Attack - Description of the first stage of the diet
In this phase, which lasts from three days you can only eat protein products. This will serve as a beautiful shake. To digest such food, it must spend a lot of effort, so metabolism begins to work hard. It is important not to forget the drinking water, which in itself is considered a catalyst for metabolism. The list of products allowed for consumption has 72 points, the main one:
- Types of Lent meat: veal, beef, spoils, chicken.
- Chicken and quail eggs.
- Any variety of fish, all types of shellfish.
- Agria milk products with minimal fat content, low fat chef.
- Low fat cheeses: Brynza, Tofu.
This stage is the most difficult, but if you can go through it, it is very likely that weight loss is successful. During this period, on average three kilograms are lost.
The second stage is alternation
This phase of weight loss according to the Ducan system is also called "cruise. "A diet of 72 protein items is replenished with 28 types of vegetables. The main thing:
- Green vegetables: cucumbers, cabbage, zucchini, vegetables.
- Tomatoes
A positive moment of this period is the ability to make a menu based on personal flavor preferences:
- Combine proteins and vegetables as part of a dish or food.
- Alternate vegetable meals and proteins for one day.
- Organize mono-day discharge in any of the allowed products.
A previous requirement is the alternation of protein and vegetable days approximately 2-3 times in 10 days.
The loss of a kilogram per week is considered ideal at this stage.
Bowling
During the "cruise" period, a weight weight or the SO plateau may occur, when the diet is strictly observed, and kilograms do not disappear. There are several reasons for this:
- Critical days in women.
- Swelling due to the small amount of water used and large.
- Adaptive body reaction.
Solutions to solve the problem:
- Wait at the end of menstruation and observe the weight.
- Increase the number of daily pure water.
- Try to reduce the amount of salt.
- Organize a protein or vegetable discharge day.
In any case, it is important not to separate and continue eating as part of the general rules of the diet and the list of allowed products.
The third stage is consolidation
The "consolidation" stage or consolidation of the result provides a gradual return to the menu that was before the diet. 100 grams of these products are introduced in the daily menu:
- Groups: Rice, Sarracene Wheat, Avena.
- Bread is preferably rye or whole grain.
- Macarones, the most optimal of all, of the hard varieties of wheat.
- Potatoes: In small amounts boiled, baked, but not fried.
- Vegetable oils: flaxseed, olive, grape seeds, amaranth.
- Fruits - except for sweets: bananas, dates, grapes.
- Sweets are preferably useful: natural marshmallows or jams, bitter chocolate, fruit gelatin, gelatin, several sweets or dried fruit bars. Make sure 3 teaspoons of honey daily.
- Every day: 3 tablespoons of oat bran in the composition of several dishes or not. In the second case, it is more optimal to eat them half an hour before eating, washing with common water.
To determine an individual number of days in the consolidation phase, you must multiply the number of kilograms lost by 10. Be sure to organize a protein fasting day once a week. At this stage, it is possible to lose about 3-4 kilograms per month.
Fourth - Weight stabilization
The fourth and last stage of Ducan's diet is essentially a way of life that will not increase weight by observing several simple rules:
- The use of oats in the amount of 3 tablespoons every day.
- Moderate daily physical activity (walking on foot, walking on the steps, the rejection of the elevator, if possible, any feasible training.
- Every 7 days: A day of fasting protein.
The base of the diet is still vegetables and low -calorie protein products, everything else is used moderately.
What products can be consumed
The list of products allowed in Pierre Ducan's diet consists of 100 positions, 72 of them can be consumed in unlimited quantities:
- Low fat: beef (cuts of meat for fillets, tongue, cuts, kidneys, liver, back of the body, rostbif), basement, rabbit, fat without fat.
- Bird: any turkey, chicken, dove, quail, spoils.
- Fish: Fresh and ice cream: Paltus, Fleunder, Salmon, Salmon, Golden, Sea Perch, Punuta, Sardine, Mackerel, Cod, Hek.
- All shellfish, including the crab.
- The cheese tofu.
- Oat bran.
- Chicken and quail eggs.
- Lácteos and fermented milk products of low power: cheeses, cottage cheese, kefir, yogurt, milk.
- Lapsha of the Konnyaku - Shiretaki plant.
- Greens, young onions, lemon juice.
From the second stage of the diet, 28 more articles can use:
- Cabbage: white, broccoli, Brussels, sea, color.
- Legumas: peas, asparagus, patch beans.
- Pumpkin vegetables: pumpkin, zucchini, cucumber.
- A night screen: potatoes, eggplants, tomatoes.
- Greens, spinach, radishes.
Starting with the third phase in moderate quantities, they are allowed:
- Oils: Olive, Amaranth, Salado, Linaza, Colza. From 5 grams per day from the second stage to 30 from the room.
- Gerja berries: up to 2 tablespoons.
- Linen and chia seeds: from the alternation phase, a tablespoon per day.
- Crab sticks.
- Tomato paste.
- Bread, pasta.
- Ugly fruits
The list of products allowed for each stage of the diet is constantly expanding. On store shelves, you can find confectionery products in Ducan.
What products cannot be consumed
For the diet to bring the desired result, it is necessary to exclude a series of diet products. But unlike many weight loss systems, specialists in this method of weight loss take into account the characteristics of human psychology. If there is a strong desire to eat sweets, you are allowed to use a bit of bitter chocolate at the same time to avoid a collapse in the future.
Prohibited products in the attack stage:
- Confectionery.
- Bakery products.
- Groups.
- Legumes.
- Dad.
- All kinds of nuts and seeds.
- Sugar, salt.
- Store sauces.
- Pasta.
- Fat and melted cheeses.
- Any oils, including butter.
- Sausage products.
- Fat meat of pork and poultry.
The products prohibited in the "cruise" stage are the list as in the "attack", except for the allowed vegetables and fruits.
Prohibited products in the "consolidation" stage- The same, but cereals, pasta, bread, bread and some sweets (sweets, bitter chocolate) are allowed in small quantities.
In the consolidation phase, you can eat all products in moderation, but it is recommended to observe a healthy balanced diet. It provides the rejection of white flour products, sugar, storage sauces, sausages.
Approximate menu for each day
We offer an approximate version of the daily diet for each stage:
"Stroke":
Breakfast- Low fat cheese with oat bran.
Dinner- Boiled meat, 2 eggs.
Snack- Kefir.
Dinner- Seafood cocktail.
"Cruise":
Breakfast:Umbreot chicken and milk eggs 0% fat.
Dinner:A steamed boiled chicken with broccoli.
Afternoon socio:Green apple, yogurt.
Dinner:Baked fish, cabbage and cucumber casting salad.
"Consolidation":
Breakfast:Boiled eggs, cottage cheese, orange.
Dinner:A bit of saracen wheat porridge, vegetable stew, baked turkey meat.
Afternoon socio:Kefir
Dinner:Fish and vegetable soup.
The list of allowed products allows you to experience and eat varied.
Ducan diets recipes in stages
For the first stage
Breakfast cottage casserole.You will need: a low fat checker, 3 medium chicken eggs, 3 tablespoons of oat bran, half a glass of kefir, a natural sucrose to taste.
Preparation: Pour the cutter with kefir for 10 minutes, then mix with the rest of the components, bake in the oven for 20-25 minutes.
At this stage, you can use with a guardianship in a Ducan, then with diet jams (without sugar), with honey, fruits.
Nutella in Ducan. You will need: Mililiters of low-fat milk-200, milk of milk with milk-4 tablespoons, cocoa-a tablespoon of a succiotor to taste, from the second to the fourth stage that can honey.
For the second stage
Okroshka for lunch. You will need: low fat, 100 grams of boiled chicken or turkey meat, 2 chicken eggs, a large group of vegetables, a cucumber.
Preparation: Cut all solid ingredients with small cubes, add to the kefir. Salt, pepper and sprinkle abundantly in finely chopped herbs.
Contraindications
The energy system developed by Pierre Dukan is not suitable for everyone. This must be taken into account before adhering to him. Layness in this way is strictly prohibited:
- People suffering from high pressure.
- In the presence of any kidney disease.
- In such liver diseases: cholecystitis or bile stone disease.
- With stomach or duodenal ulcers.
- Children and adolescents.
- In the pregnancy planning stage, during it, during breastfeeding.
- It is not desirable to observe the Ducan diet in diabetes, any variety of allergies, diseases of the digestive organs.
What results can be achieved?
The weight is the most quickly lost during the "attack. "During the week of the diet that is characteristic of this period, it can fall to 6 kilograms, depending on the initial parameters. During the "cruise", 1 kilogram per week is considered an average indicator. Given the possible weight lining and individual characteristics, this indicator can fluctuate within 300-400 grams. During the "consolidation", the careless weight loss mechanism continues to function and every month can lose up to three kilograms. The purpose of the "stabilization" period is to maintain the result.