DUCAN DIET

The Ducan diet is a modern method of weight loss based on the consumption of foods rich in protein. Using this nutritional system not only prevents weight gain, but also gets rid of 1. 5-50 kg of overweight.

Currently, one of the most effective ways to deal with hated kilograms is Dr. Ducan's Diet, 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 products 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 cleared of accumulated toxins and toxins, as well as an improvement in metabolism. The basic products of this method are bran, vegetables, low-fat fish, lean meat (chicken, turkey).

If it is necessary to lose 2-4 kg, a special Dukan express diet for 7 days has been developed, designed to speed up the metabolism to quickly achieve the desired effect. At the same time, it is strictly forbidden to independently increase its duration, as this can seriously damage health. With 5-10 kg of excess weight, you need to pay attention to the Ducan diet for a month, which involves gradual weight loss, while observing the right diet and exercise.

In order to increase the effectiveness of weight loss, while following the Ducan diet, the following requirements must be observed:

• do morning exercises every day, walk for at least 20 minutes;
• increase the consumption of clean water to 2 liters per day;
• include oat bran in the daily diet, while their amount depends directly on the stage 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 to 12 months after the end of the protein diet, weight stabilization occurs.

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

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

• Ducan's meat diet;
• vegetarian.

The developed method of feeding along the ducan consists of four phases:

• "Attack";
• Alternance or Cruise;
• "Consolidation" or "Consolidation";
• "Stabilization".

Each stage has its own menu, duration, list of prohibited and acceptable 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 advantages and disadvantages, contraindications, which are important to consider in the process of losing weight.

Advantages of the method

1. Weight stabilization and preservation of the result for a long time.
2. Security.
3. High efficiency. Subject to diet and basic needs, the weight loss per week will be 1. 5-6 kg.
4. No restriction on the amount of food consumed and when eating.
5. Significant weight loss from the first days.
6. A wide list of products, the use of which allows you not only to quickly lose weight without pain, but also to prepare delicious culinary masterpieces without harming your figure.

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

Disadvantages of a protein diet

1. Limited fat intake. At the same time, their deficiency in the body can lead to deterioration of the condition of the skin, 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 adapting the body to a new diet, as a result, a person's working capacity decreases, and fatigue increases.

The Ducan diet, without fail, involves the daily consumption of oat bran.

Expert opinions and contraindications

Taking into account the comments of the doctors, the strengths of Dr Ducan's method are:

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

Diet weaknesses include insufficient diet balance, resulting in decreased immunity.

Despite the indisputable benefits of this technique and the positive feedback from those who lose weight, the Ducan regimen is contraindicated for people with the following diseases:

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

In addition, it is highly undesirable that the ducan diet be used in adolescence or in people whose work is associated with increased mental work and concentration (eg, doctors, drivers).

Before you start to lose weight, you need to determine the optimal weight, depending on the characteristics of physique, sex, age, height, as well as the degree of daily activity.

Phase 1 - "Attack"

The first step in protein-based weight loss is characterized by rapid weight loss and a noticeable decrease in volume. Of the four phases, the "Attack" stage has the most stringent requirements, which must be fully met, since it is during this period that the total loss of overweight in the entire Ducan diet is determined.

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

The first phase completely prohibits the consumption of plant foods, limits the use of salt and seasonings in the cooking process. The beginner's diet allows the use of pure meat, seafood, fish, raw and hard-boiled eggs, low-fat sour milk products.

Mandatory conditions for losing weight at the "Attack" stage are the use of at least 1. 5 tablespoons of twice-ground oat bran. spoons a day and drink plenty of water, at least 2 liters. liquids per day.

Typically, the attack stage is characterized by increased fatigue, weakness, irritability, hunger attacks, bad mood, and dry mouth. That is why at this stage you should not perform heavy physical exercises; just limit yourself to a light warm-up and walking.

In order to avoid exhaustion of the body during this period, it is important to include vitamins in the diet.

Weekly attack phase menu

Day # 1

• breakfast - meat, steamed scrambled eggs, coffee or tea;
• lunch - bran bread, ear;
• afternoon tea - casserole of meringue or cottage cheese;
• dinner - green or herb tea, baked meat.

Day # 2

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

Day 3

• breakfast - tea, fish, omelet;
• lunch - skim milk, chicken cutlets;
• afternoon tea - yogurt or kefir, cottage cheese;
• Dinner - clams or lightly salted salmon.

Day 4

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

Day 5

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

Day 6

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

Day 7

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

The ration given for the ducan can be adjusted, depending on the state of health, ie reduced by making a menu for 3 days. For example, you can swap your meals or limit your food intake to 3 times a day. For a variety of food rations, specially prepared dishes are presented in the network - "recipes for the first stage".

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

Phase # 2 - "Alternance" or "Cruise"

Cruising is one of the most important steps in losing weight using Ducan's method. The essence of the scene is the alternation of protein-plant, protein days. The duration of the second phase depends on the weight lost during the attack and is determined on the basis of the following calculation: 1 kg of weight lost in the first phase corresponds to 10 days at the “Cruise” stage.

If it is necessary to lay down up to 10 kg, the scheme of alternating protein, protein-vegetable days can be 1: 1, 2: 2, 3: 3, more than 10 kg - 5: 5In the second case, it is important to consult a doctor first, as this system has a severe effect on the body, which can lead to deterioration of the health of weight loss.

At the same time, the process of losing weight will go much slower than during the "Attack" period, and then only slow down, which is equivalent to 1 kg of weight lost per week.

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

The second step eliminates starches such as avocado, artichoke, potatoes, corn, lentils, beans, beans, as well as rice, grains and fats. It is strictly forbidden to eat mayonnaise, desserts and cakes high in fat. At the same time, raw vegetables are allowed during the cruise. If necessary, they can be heat treated (baked, boiled).

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

Considering the beneficial properties of oat bran, and in particular the ability to actively bind and remove cholesterol, at the stage of alternation, it is important to eat them at least 2 tbsp. spoons every day.

Sample menu for alternation step 1-1

Day # 1

• breakfast - coffee, scrambled eggs, carrots, bran breads;
• lunch - steamed lean veal steak, vegetable soup;
• afternoon tea - herbal tea, syrniki;
• dinner - salad of fresh vegetables, baked meat.

Day # 2

• breakfast - casserole of cottage cheese, kefir;
• lunch - mishmash;
• afternoon tea - coffee, lightly salted fish sandwich;
• dinner - skim milk or yogurt, meat roll.

Day 3

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

Day 4

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

Day 5

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

Day 6

• breakfast - coffee, cheesecakes;
• lunch - bran bread, ear;
• afternoon tea - salad of crustaceans or molluscs;
• dinner - baked fish or meat.

Day 7

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

Phase n ° 3 - “Consolidation” or “Consolidation”

During the third phase, the weight is stabilized and the effect obtained during the previous periods is fixed. The duration of this stage determines the number of kilograms lost during the cruise and is determined on the basis that 10 days of the consolidation stage fall on 1 kg of body weight lost.

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

List of products authorized for consumption during the pinning 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;
• potatoes;
• pasta.

In addition, it is allowed to use vegetables of the second phase and protein foods of the first on a daily basis, in any combination, but in moderation. The maximum serving size is no more than 220 g.

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

There are two important rules to follow:

• do not eat more than one serving of the first, second and dessert courses;
• 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;
• breakfast - whole grain bread, ear;
• afternoon tea - rhubarb;
• dinner - boiled potatoes or corn porridge, chicken cutlets.

Day # 2

• breakfast - coffee, berry casserole;
• lunch - bran bread, mishmash;
• 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, veal.

Day 4 (menu of the day of the Attack stage)

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

Day 5

• breakfast - coffee, lean ham sandwich;
• lunch - salad, steamed veal cutlets;
• afternoon tea - berries;
• dinner - frunchoza, baked fish.

Day 6

• breakfast - cottage cheese, kefir, bran bread;
• lunch - mishmash, salad;
• afternoon tea - cheesecakes;
• dinner - vegetable stew, rice

Day 7

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

You can make adjustments to the above diet, taking into account allowed and prohibited foods, while at the stage of "consolidation" it is important to ensure that one day a week is strictly protein.

Phase 4 - Stabilization

The last step in the Ducan diet is the “stabilization” phase, which provides a diet for life.

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

Following these rules will stabilize and maintain the result within certain limits, obtained in three steps.

Distribution of diet

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:

• makes protein the next two days;
• increases the duration of the "upset" phase by several days;
• limit salt intake;
• increase your fluid intake per day: water - up to 2 liters, green tea - 2 cups;
• walk for an hour during this time;
• increases the duration of sleep.

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

Dukan vegetable method

In case of non-consumption of meat products, a special weight loss system has been developed - the Dukan diet for vegetarians, which consists of replacing animal proteins with vegetable proteins. In fact, this technique differs from the “standard” concept by excluding fish, meats, offal, sausages and seafood from the menu.

During the "Attack" period of the diet, it is recommended to focus on: cottage cheese, yogurt, kefir, low-fat cheese, tofu, okaru, soy meat, 0% milk. At the "Cruise" stage - for mushrooms, pumpkin, spinach, broccoli, beans, cabbage, carrots, eggplant, peppers and lactic acid products. At the "Fixing" stage, it is allowed to use all the ingredients of the first two phases, as well as several slices of bread, raisins, prunes, rice, buckwheat, oatmeal.

An important condition for the fourth phase is to spend one day of protein per week, as well as a daily intake of 4 tablespoons. l. oat bran, 1. 5-2 liters of water, exercise.

Frequently asked questions

Is a protein diet good or dangerous for men?

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

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

Xylitol, sucralose, aspartame, stevia.

Can honey follow Ducan's diet?

It is strictly forbidden, since it is 100% sugar, which is absolutely not allowed to add 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. Therefore, failure to take this factor into account can lead to a deterioration in the condition of patients.

Constipation with Ducan's 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:

• increases the amount of fluid consumed per day to 2 liters, while it is significant for 35 minutes. drink 0. 25-0. 5 liters of water before eating;
• contains fiber such as rhubarb compote;
• change the diet, that is, alternate protein and protein-vegetable days according to the 1: 1 scheme;
• to increase the number of sports, especially to focus on brisk walking and swaying the press;
• Include paraffin oil in your diet.

What is COM in the Ducan regime?

The abbreviation "SOM" is often found in the protein method of weight loss, it means 1. 5% skim milk powder.

Can Dukan's feed be allowed?

Drinking pure alcoholic beverages during weight loss is strictly prohibited. However, they can be used in the preparation of main dishes, sauces, without a covered lid (up to 3 tablespoons per day) at the "Cruise" stage. This is due to the fact that during the heating period the alcohol evaporates, leaving only a flawless aroma.

What type of cheese can you eat on the Ducan diet?

At the "Alternation" stage, it is allowed to include in the daily diet 30 g of grated cheese, with a maximum fat content of up to 6%, and during the "Fixation" phase - up toto 40 g of the most protein-rich variety with a fat content of 20%, up to 60d - from 10%.

Can mushrooms be part of Ducan's diet?

It is forbidden to consume "forest bread" at the "Attack" stage, authorized during the "Alternation" and "Fixation" periods.

Are seeds possible with the Ducan diet?

Due to the increase in fat and calorie content, it is recommended to completely exclude this product from the diet during weight loss. It is allowed to consume seeds in moderation only after achieving the desired result, at the stage of "stabilization".

How much weight can you lose with the Ducan diet?

With strict observance of all the conditions, this technique will help to lose 5-50 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?

Oat bran diet bread is allowed.

Can corn follow the Ducan diet?

Due to the high starch content, it is strictly forbidden to use this product during the weight loss period. The use of maize in limited quantities is allowed at the 'stabilization' stage.

Can chicken broth follow the Ducan diet?

Yes, from the first phase, provided it is made from the loin.

Ducan technique in "special" cases

Often during pregnancy and feeding a child, a woman accumulates kilograms, which are necessary for the full development of the baby. Optimal weight gain is directly related to pre-pregnancy body weight and typically ranges from 5 to 20 kg. However, there are cases where the "acquisition" of extra pounds occurs at an accelerated rate, which leads to excessive obesity of the mother and contributes to the risk of giving birth to an unhealthy baby, as well asto the development of diseases of the musculoskeletal system and the cardiovascular system.

Ducan's diet for pregnant women

1. Eliminate sweets and pastries 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 and grapes, in two servings
4. Replacement of “protein” Thursday by “protein”.
5. Addition of lactic acid and milk products to the 2% diet.
6. Possibility of unique reception of your favorite dishes in limited quantities once a week, the so-called "party".

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

Approximate menu for nursing mothers and during pregnancy:

• breakfast - green tea, whole grain bread, ham omelet;
• second breakfast - berries or fruits;
• lunch - lean baked meat, low-fat chicken broth or fish soup, salad;
• light afternoon tea - green tea, curd and berry casserole;
• dinner - turkey fillet, pasta, vegetable stew.

The Ducan Diet for Breastfeeding Moms is not only about good nutrition, but also involves a daily hike of at least 20 minutes in the fresh air.

Output

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