The Ducan protein diet is recognized as one of the most effective things today.She constantly collected positive reviews and helped lose weight a large number of people.For example, she is the one who allows the most beautiful bride of one of the Prince William Kate Middleton.The author of the diet, as you can guess, is the French doctor Pierre Dukan.
Pierre Dukan protein diet: a detailed description and principle
Diet on Ducan allows you to quickly achieve results, if you observe the exact diet.The first stage, called a protein attack, will help speed up metabolism and burn fat in the shortest possible time, so after 5 days, you will enjoy impressive results.
However, to get a stable result, you need to follow Dr. Dukan for several months.If you want, you can absolutely follow the principles mentioned throughout your life.The diet provides carbohydrate and fat restrictions, focusing on protein.The doctor himself believes that if there is not enough protein, the normal active activity of the body is impossible.
Positive moments:The weight loss program allows you to eat any amount of food at any time.The whole process is divided into four stages, in which you can easily lose hate kilograms and then do not regain them.
General rules for all stages
- Drink at least 1.5 liters of mineral water or drinking water without gas every day.
- It is required to use daily oatmeal bran-1.5-3 tablespoons, drink them with water (often constipation, bran is provided as a preventive means).
- Walk every day in fresh air.
- Be sure to use vitamins.
100 diet products Ducan
Hundreds of desirable dukan include 72 protein products and 28 species containing carbohydrates of vegetables.Separated with the entire list of oats.They cannot be attributed to any category, but this is a very important factor in the list of products on Dukan.The consumption of bran is mandatory, although the number is recommended to change at every four stages of the diet.
The basis of the diet is a range of protein products.To facilitate the awareness of the list, they are divided into auxiliary types: meat products, poultry, fish, seafood, dairy and egg products.
Meat products
- Beef - Fillet, Beifttex, Grilled Beef, Steak
- Veal meat - all parts, including ribs, if you remove fat layers
- Konina - All parts except for the lower abdomen
- Beef tongue - except behind the oil
- Calm tongue
- Language of the sheep
- Liver-period, if not tend to suffer from cardiovascular diseases
- Bashturma
- Any dried meat
- Rabbit
- Busy kidney and calf
- Hot from low pork (Fillet) - at the fusion stage
- A hovering from a sheep, except for the upper fat - at the period of consolidation
- Low pork pork, except raw -capacked -In the unified stage
All meats 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, grilled and grilled meat in the oven is recommended.Hurry meat is also grilled in the form of cutlery.
Bird meat
- Chicken - Except for the skin and the lower part of the wing
- Türkiye - in any culinary processing
- Guinea Fowl
- High pigeon
- Quail
- Game
- Chan ham from poultry
The bird is recommended to boil or baked.It should be prepared in the skin so that the flesh is not too dry, but be sure to consume without skin.
Fish
- Barabulka
- Drado
- Flounder
- Crucian carp
- Carp
- Mullet
- Sprat
- Salmon
- Whites
- Moiva
- Burbot
- Sturgeon
- Flounder
- Haddock
- Putassa
- Saila
- Sardins
- Herring
- SKAT
- Mackerel
- Som
- Zander
- COD
- Tuna
- Acne
- Salmon
- HAKE
- Pike
- Smoked fish - any
- Dried fish - any
- Fish canned fish - only with their juice, without adding oil and tomatoes
Fish are prepared without using oil and vegetables.It can be marinated with sauce without oil.Tuna, salmon and mackerel can be prepared in white wine sauce.
Seafood
- Stick
- Crab
- Squid
- All shrimp varieties
- Shrimp
- Omara
- Trumpeter
- Sea porcupine
- Langustees
- Oysters
- Media
- Oyster
- Squid
Dairy products have 0%fat content:
- Small milk
- Fool Cottage Cheese
- Kefir fatfound
- Low yogurt without sugar, fruit and berries
- Cheese Fatfound - At the unified stage
You can consume dairy products with flavoring.The artificial sweeteners of Aspartam are also allowed.
Egg
- Chicken egg
- Quail eggs
Egg consumption is not limited, but it is necessary to monitor cholesterol levels.
Additives and spices
- Similar milk powder
- Aspartam synthesis sweeteners
- Vinegar
- Garlic
- Caraway
- Pepper and any other sharp spices
- Pal water coriander, basil and any other aromatic herb
- Onion Green and On -Shail - with a minimum number as a spice
- Thanh as an additive in the dishes in the number of spices
- Lemon - There is no sugar, like spices for fish, seafood and meat
- Mustard
- Beer yeast
- Salt - with a minimum quantity
- Prepare multivitamins
- Chewing gum without sugar
Starting from the second phase of the Dukan diet, some vegetables are allowed.Vegetables are a source of carbohydrates needed for the nutrition of the brain.There is no carbohydrate, the risk of body increases, so they should not neglect them
28 diets Ducan
- Eggplant
- Mushroom
- Zucchini
- White cabbage
- Cabbage is colored
- Improved corn
- Cabbage Kohlrabi
- Brussels cabbage
- Salad leaves - All types
- Onion
- Chard
- Carrots - no more than 1 time a day
- Cucumber
- Sweet pepper
- Tomato
- Radish
- Radish
- Radish
- Onion
- Lettuce salad
- Radish - no more than once a day
- Celery
- Asparagus
- Hau black eyes black
- Pumpkin - At the merger stage
- Dill
- Spinach
- Sorrel
Vegetables are also prepared without extra oil.Hobbies for dishes of fresh, boiled and baked vegetables.
Products are limited and partially
- Animal fats are banned at all stages of diet on Dukan
- Vegetable oil is only allowed with a few drops, lubricated with a pan when cooking
- Products containing starch are completely banned in the first two stages of the diet.
At the merging stage, 2 parts of some starch products are allowed per week.This:
- Pale
- Rice
- Corn
- Macaroni
- Pure wheat
- Lentil
- Bean
All other products containing starch, including butter, are still banned until the end of the diet's final stage.
- Cheese at 3 stages of diet is allowed to eat with 40 grams per day
- Bread can be eaten from the stage, repairing 2 pieces a day.Priority should be given bread bread and all from raw flour.SDBA is completely banned.
- The cream may be at all stages, except for the attack, but it is better in milk cocktails.
- Seeds are strictly prohibited by everything except pumpkin.
- Fruits and berries are completely banned in the first two stages of the diet.
Starting from the consolidation stage, the consumption of some fruits with a daily amount of daily is allowed.This:
- Apple - 1 PC.everyday
- Strawberry - 1 plate
- Raspberry - 1 plate
- Melon - 1 slice
- Watermelon - 1 slice
- Grapefruit - 1 PC.
- Kiwi - 2 PC.
- Persia - 1 PC.
- Apricot - 2 PC.
- Pear - 1 PC.
- Nectarin - 1 PC.
- Mango - half of big or 1 small
All other fruits and berries are banned at all stages of the diet.
- Candy and sweets are also excluded from the diet.
Important!When using -substitutes, it is better to consult a doctor first, because they are not always useful for the body.
The first stage of the diet diet Ducan: Attack
It lasts for three to ten days, depending on the level you need to lose weight.If you plan 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 time can be 5-10 days.
The attack is a strong load of the body with protein, so the metabolism begins to change, and you will quickly get rid of fat.
In the attack, food is protein products.During this time, you may lose from two to six kilograms, and you can eat protein food in any quantity, until completely saturated.
All dishes are cooked without fat (boiling, steaming or grilling, grilling), because the ruler eliminates food too high -Calorie.In addition to pure meat, different gifts of the sea are perfect, because they have low calories and contain proteins.
Food food in the attack is completely banned.You can only use spices and, with a minimum amount, plant products such as onions, garlic, flap and lemon to improve the flavor of the dishes.
Be sure to include oatmeal bran in a diet.In Cam's attack, you need to eat 1.5 tablespoons.spoon every day.
For liquids, it must be consumed as much as possible.Drink mineral water, diet shares, green tea and tea on herbs and coffee.
Important:At the beginning of the attack, you can experience fatigue, weakness, and dry mouth.Perhaps a bad mood, uncomfortable and an unexpected feeling.Make sure you have allowed products in sufficient quantities at any time.Eat as soon as you want.Avoid attacking heavy physical efforts and any competition, but not giving up your usual walking and exercises.After the 3rd day of the attack, the feeling of hunger will disappear.
If you do not drink enough water, after the 4th day of the attack, constipation may start.Increase the amount of water drunk every day.You can also drink a spoon of paraffin oil at the end of the food.But avoid strong laxatives.
During the attack and alternating process, the use of vitamins.
The second phase of the diet diet Ducan: alternating (journey)
One of the most important stages of Dr. Ducan's diet is alternating (or journey).
At this stage, Dr. Dukan recommends alternating daily (protein) with protein possible, when it is allowed to use carbohydrates.As in the attack, the plan depends on the weight you need to decrease.Up to 10 kg-protein daily and replace protein in the 1: 1, 2: 2 or 3: 3 chain. If the weight exceeds more, you will have to alternate days of 5: 5. However, Dr. Dukan recommends using a 5: 5 diagram in special cases.The most effective and safe simultaneously diagram 1: 1 or, in extreme cases, 2: 2.
On days called protein and vegetables, you can eat not all vegetables, but only those who are included in the list of allowed products.These are 22 Ducan diets allowed.
Because the feeling of hunger on the journey is much less than when starting the attack, the number of products you eat will begin to decrease significantly.Do not make big mistakes, do not refuse protein products on the days when carbohydrates are allowed.
All starchy vegetables have been banned at this time.These are all kinds of beans, potatoes, corn, butter, artichokes.In the same way, all cereals and cereals are banned.Low fat does not exist, so any oil, including olive, cannot be consumed.
Each day alternating, you can add 2 products from the following list to the diet:
- Soy cream - 2 tablespoons.
- Cream 3-4 %-1 teaspoons
- Vegetable oil - a few drops on a napkin to wipe the teflon pan before frying
- Low cheese (10%) - 20 g
- Dry wine - 80 grams
It is also allowed to eat: gelatin, agar-agar, garlic, algae, sticks, soy sauce, mustard, vinegar and adjacent, any spice, sugar replacement and drinks with calories under 1 kcal over 250 ml, tofu, dry milk.You can pamper yourself with crab sticks, but not more than eight pieces a day, because they include starch.
Unlike protein products, the consumption is not limited, can only eat limited vegetables even in a day of protein and vegetables.Only eat until the feeling of hunger is satisfied and not a piece anymore.
To refuel the salad, use the fuel to be prepared independently based on yogurt, kefir and balsamic vinegar with the addition of mustard, spices and fresh or fresh herbs.There is no case that does not refueled salad with oil, sour cream, or more, mayonnaise!
In the alternating stage, eat oat bran with the number of two tablespoons a day.Long should be part of a diet in both protein and protein and vegetables.
Reducing weight in alternating is slower than an attack.In any case, do not try to speed up the process by changing the ratio of protein and protein that can be eaten, this is dangerous.
The alternating stage continues until you achieve the desired weight.
The third phase of the diet: Merse
The third stage of Dukanov diet is called consolidated or consolidated.The third time depends on the number you lost in the previous two times.Each kilogram of lost will consolidate 10 days.This is a very important stage.
This stage is the most difficult.According to any force, the body is trying to return the lost kilometers.For this, it involves three mechanisms:
- Feeling strong hunger
- The energy consumption decreases, this is shown mainly at a level of fatigue, sensitivity to cold development, sleep demand and rising rest, hair growth and slow nails, bad memory
- The body's calorie extract ability from food consumption is increasing: enzymes appear in the small intestine contributing to dividing factors in the way that the body extracts more than 30% of calories from products to normal status
Unable to disable this effect, you just need to know how much time it acts.If you have lost 1 kg, the time of this uncomfortable effect will be 10 days, in 3 kg-1 month and 3 months for 9-10 kg lost.Knowing the time of his actions, you should not panic, but simply accepting uncomfortable feelings is obvious.They will not stay with you forever, they will not stay with you forever.
Consolidation rules
- First of all, calculate the close time of your consolidation period.You will need 10 days to consolidate each kilogram of lost.
- The process of alternating protein and vegetable products is completed.You can consume them every day.Together and separate, suitable for your wishes, in any combination.
- 1 day a week you should maintain protein, no additives of any product containing carbohydrates.
- In the process of consolidation, you have to get used to your body to consume a moderate food that has been banned for you.First of all, this is fruit, honey, vegetables containing starch of cereal and fat.
In your daily diet there are some fruits with a daily amount of daily, 2 pieces of bread made from raw flour, hard cheese, 1 spoon of honey, some cereals and 2 parts of starchy vegetables per week.The most important thing is to still be cautious and not monitor your body, requiring a new amount of product larger than you are ready to provide it.
And finally, the main feature of the consolidated stage.You must regularly arrange a culinary vacation for yourself.In the first half of this long period, the festive meal will occur once a week, in the second half - 2 times.
A festive meal is a lunch or in the evening, but it is best - dinner.During this meal, you can eat any food completely, and especially the dish you missed in the diet.But here still need to comply with 2 conditions:
- Between two festive meals should over 2 days.
- You have no additional right -in.
Festival meal includes the first dish, 1 second, dessert, appetizer and wine - all of which are in normal quantities.It was completely banned from placing additives on one plate.The purpose of this holiday is the biological joy that your body has been deprived for a long time, but it really needs.Your mission at a festival is to have the flavor of the flavor and feel a full feeling.To stop striving for the return of Kilogam, the body must understand that you do not violate it on anything.
Fourth phase: Stable weight
In the end you weigh as much as you want.Now, your main task will be to strengthen your achievement and not roll it into a set of carefree kg.You switch to a daily lifestyle that is not related to any strict limitations and instructions.
To consolidate successfully, you just need to put into everyday life with only a few simple rules:
- As mentioned earlier, at the end of the diet, you are returning to regular food.There is no more significant limitation for the product.The only important index is the amount of food consumed.Do not eat too much.
- Choose a week a week as a protein diet day.On this day, only use protein products recommended for you in the attack stage.
- Do not use much fruit.Although you are allowed to have any product, fruits should pay more attention to fruit.Eat them no more than 1 time a day.
- Reduce fish consumption.Try to cook dishes with smaller fish, or replace it with another protein product.
- The limitations are also related to products with high starch content, banned at alternating stages.Potatoes can be cooked no more than 2 times a week.
- Limit the consumption of salt on a protein day.
- See sports.Now you are allowed to have any type of sport.
- The amount of water is used, in the 4th stage of the diet, try to hold 2 liters a day.
- It is strongly encouraged to increase the number of bran consumption.In this diet, they are in a special account and their number increases from one period to another.Now the amount of bran should be at least 3 tablespoons a day.
"What, how and why?": The answer to the most common questions
Where is the diet of Ducan?
First of all, you need to consult your doctor.Your body will experience serious stress for the first week, and if you are not ready for this or have contraindications for the use of a certain product, it is worth considering other diets.It is worth noting that if Ducan protein diet is not suitable for you, then you can forget Mono -diets forever.They will be even more dangerous for your body.
What to do if the kidney or heart begins to hurt in a diet?
Immediately throw a diet.Any instability of the body means a diet that does not suit you.
A few days after starting a diet, an unpleasant smell appears from the mouth.Is it normal?
Yes, this is a normal body reaction to the increase in the amount of protein consumption.After 5-7 days, when the body is familiar with it-the body will disappear.But take care of the specific smell of acetone from the skin or breath.In this case, the diet should stop immediately and increase the consumption of carbohydrates, then consult a doctor and check the condition of liver, kidney and pancreas.
Sports should be done?
If you endure a diet and you have no problem with your body, you can deal with any sports.
Will Ducan's diet escaped from cellulite?
There is only one diet - no.Without a set of exercises, you cannot achieve maximum results.This technique will help you normalize metabolism in the body and bring your body to the state of the standard.
Is Dr. Dukan's diet for vegetarians suitable?
Yes, it is suitable.But you need to understand that the protein of all nutritional ingredients is the only nutrient that is important for humans.The body of the human body cannot synthesize, but its function requires at least 1 gram of pure animal protein per 1 kg of weight per day.If your vegetarian diet is not limited by the use of meat, then you can easily replace the protein in meat with fish, eggs and dairy products.If you do not consume poor protein products, plant proteins will not be enough.In this case, the diet will lead to premature aging, hair loss, muscle, skin and bone protein filter, and even impaired memory and analytical ability.
Is the diet recommended for nursing mothers?
Are not.The child must receive useful substances in abundance.By limiting yourself, you will limit the child.After restoring your weight and number, you can harm a lot of health for your baby.
Can sit in Ducan's diet during pregnancy?
The answer is the same as in the above section.With a diet, you will limit yourself and the child.Think many times before sitting on any diet.Do not advise an expert, do not take any measures.
Can consume salt?
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, you should drink more water.Completely refused from salt is not recommended.
What to do if there is a problem?
It all depends on the reason for the problem.If you accidentally eat any product that is not recommended, then continue your diet.The results will appear.If the problem occurs due to the fact that your body lacks nutrients, then you should think about changing the diet.
Weight stop.Why?
Strong weight loss is only observed at the attack stage.In the future, the rise of waking up will decrease significantly.If your weight is still about a week, this is quite normal.If the weight has not been reduced in about a month, this is a body signal that it will not be reduced, because it has achieved the optimal brand.Or you break the diet, and you should consider your diet.
What to do if constipation starts the first stages?
This is a common reaction of the body to the process of switching to a protein diet.But nothing is normal in this.Try to drink more liquid.If constipation lasts too long, then take a light laxative.
Is Ducan diet useful for men?
Correct.There is no difference of a man or a woman.
The menu is close
The menu is close to the protein day
- Breakfast: Omlet protein 2-3 eggs, separate milk and herbs.A piece of weak salmon, tea or coffee;
- Monday breakfast: 2 tablespoons of oatmeal bran, yogurt;
- Lunch: Boiled beef or veal without fat, grilled chicken with the addition of garlic, lemon and rosemary;
- In the afternoon snack: boiled shrimp with refueling from turmeric and chili;
- Dinner: Salmon, seafood, lamb or lamb, low kefir.
Menu is close to a mixed day (protein-vgetable)
- Breakfast: pancakes with crushed carrots;omelette with onions, tomatoes and sweet pepper;Low cottage cheese;
- Monday breakfast: yogurt, fruit;
- Lunch: Tuna or fish less, vegetables or vegetable soups (without potatoes), tea or coffee;
- Snack: Fresh vegetable salad (cabbage, spinach, asparagus, sweet pepper, celery, cucumber, radish, tomatoes, etc.), yogurt;
- Dinner: Beef boiled or grilled;Cabbage stew with cable and dill;Eggplant and tomatoes.