The Ducan diet is a modern weight loss method based on eating foods high in protein. The use of this diet 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 fight hateful pounds is Dr. Ducan's diet, which, unlike mono-diets, has a varied diet and is ideal for food lovers.
General information
The principle of the Ducan diet is based on the consumption of protein products that are easily absorbed by the body, which contributes to the rapid loss of excess weight. In addition, during the weight loss process, the gastrointestinal tract is cleansed of accumulated toxins and toxins, as well as improving metabolism. The main 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 fast Dukan diet for 7 days has been developed, which is designed to speed up the metabolism to quickly achieve the desired result. At the same time, it is strictly forbidden to increase its duration independently, as this can cause serious damage to health. With 5-10 kg of excess weight, you should watch the Ducan diet for a month, which leads to gradual weight loss, while monitoring a proper diet and exercise.
In order to increase the effectiveness of weight loss while following the Ducan diet, the following requirements must be met:
- do morning exercises every day, walk for at least 20 minutes.
- increase in clean water consumption to 2 liters per day.
- include oat bran in your daily diet, the amount of which 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 overweight ranges 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 developed feeding method along the ducan consists of four phases:
- "Attack";
- Toggle or cruise?
- "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 involves the use of only natural beneficial ingredients that enrich the body with essential vitamins and minerals. However, such a diet system has some advantages and disadvantages, contraindications, which are important for the weight loss process.
Advantages of the method
- Weight stabilization and maintaining the result for a long time.
- Security.
- High performance. Depending on the diet and the basic requirements, the weight loss per week will be from 1. 5 to 6 kg.
- There are no restrictions on the amount of food consumed at the time of meals.
- Significant weight loss from the first days. A large list of products, the use of which allows you not only to lose weight painlessly quickly, but also to prepare wonderful culinary masterpieces without harming your figure.
Ducan protein diet excludes the possibility of using special chemical additives for weight loss, which have a destructive effect on the body.
Disadvantages of a protein diet
- Limited fat intake. At the same time, their deficiency in the body can lead to worsening of the skin condition, development of atherosclerosis, reduced cholesterol metabolism, inhibition of reproductive function and deterioration of the nervous system.
- An imbalance in the diet, the need to consume complexes of vitamins and minerals throughout weight loss.
- The complexity of the body getting used to a new diet, as a result, a person's ability to work decreases and fatigue increases.
The Ducan diet, without fail, includes the daily consumption of oat bran.
Expert opinions and contraindications
Taking into account the doctors' comments, the advantages of Dr. Ducan's method are:
- a carefully designed diet ladder, ie the presence of "fastening" and "stabilization" phases, which help maintain weight loss indicators.
- low aggression of the program, because of this, during the process of success of the method, a person experiences minimal psychological stress.
- the need for physical activity.
- absence of "X" time, after which food is prohibited.
Dietary deficiencies include inadequate dietary balance, resulting in reduced immunity.
Despite the undoubted advantages of this technique and the positive reviews from those who lose weight, the Ducan regimen is contraindicated for people with the following diseases:
- kidney failure?
- hydronephrosis?
- cholecystitis?
- hypertension?
- gout?
- problems with the cardiovascular system?
- stomach ulcer?
- intestinal dyskinesia?
- pyelonephritis?
- atherosclerosis?
- gallstone disease.
In addition, it is highly undesirable to use the ducan diet in adolescence or in people whose work is associated with increased mental work and concentration (for example, doctors, guides).
Before you start losing weight, you should determine your optimal weight based on your physique, gender, age, height, and degree of daily activity.
Phase # 1 - "Attack"
The first stage of protein-based weight loss is characterized by rapid weight loss and a marked reduction in volume. Among the four phases, the "Attack" stage has the most stringent requirements, which must be met perfectly, as during this period the total loss of excess weight throughout the Ducan diet is determined.
"Attack" is a strong load on the body with protein, which helps to change the metabolism and get rid of body fat quickly. At this stage, unlimited protein products may be included in the diet. At the same time, it is important to grill all the dishes or to cook them without consuming fat, which will allow the use of foods with too high calories from the menu.
The first phase completely prohibits the intake of plant foods, limits the use of salt and spices in the cooking process. The diet for beginners allows the use of lean meat, seafood, fish, raw and boiled eggs, low-fat dairy products.
Mandatory conditions for weight loss in the "Attack" stage is the use of double ground oat bran at least 1. 5 tablespoons. spoons a day and drink plenty of water, at least 2 liters. liquids per day.
As a rule, the stage of attack is characterized by increased fatigue, weakness, irritability, hunger attacks, bad mood and dry mouth. Therefore, at this stage, you should not do heavy physical exercises, as long as you limit yourself to a warm-up and walk.
In order to avoid exhaustion during this period, it is important to include vitamins in your diet.
Weekly attack phase menu
Day # 1
- Breakfast - meat, steamed omelette, coffee or tea?
- lunch - bran bread, ear?
- afternoon tea - meringue or cottage cheese pot?
- dinner - green or herbal tea, roasted meat.
Day # 2
- breakfast - mineral water or tea, bran pancakes
- lunch - boiled egg, lean meat soup (beef)
- afternoon tea - low fat yogurt
- dinner - steamed fish or crustaceans.
Day # 3
- breakfast - tea, fish, omelette
- lunch - skim milk, cutlets
- afternoon tea - yogurt or kefir, cottage cheese
- Dinner - mussels or lightly salted salmon.
Day 4
- breakfast - green tea, processed cheese, bran
- lunch - soup?
- afternoon tea - coffee, pot of cottage cheese;
- Dinner - steamed rabbit meat, kefir.
Day # 5
- breakfast - yogurt, two boiled eggs
- lunch - kefir, chicken liver or fish cake.
- afternoon tea - lean ham or cottage cheese, skim milk?
- Dinner - herbal tea, duck / goose / turkey fillet, processed cheese.
Day 6
- breakfast - omelette, coffee, two crabs.
- lunch - lean chicken broth with meatballs?
- afternoon tea - yogurt, bran?
- Dinner - gluten (2 tablespoons), green tea, seafood.
Day 7
- breakfast - pot of cottage cheese, coffee;
- lunch - bran nut, parsley, ear
- afternoon tea - light cottage cheese dessert, tea?
- dinner - kefir or skim milk, chicken cutlets.
The given diet for ducan can be adjusted, depending on the state of health, that is, reduced by making a menu for 3 days. For example, you can exchange meals or limit your food intake to 3 times a day. For a variety of portions of food, specially developed dishes are presented on the network - "recipes for the first stage".
The duration of the "Attack" phase is in the range 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, over30 kg - 7-10 days.
Phase # 2 - "Toggle" or "Cruise"
Cruise is one of the most important stages of weight loss according to the Ducan method. The essence of the stage is the alternation of proteins-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 "Cruise" stage.
If it is necessary to lose up to 10 kg, the protein-protein-vegetable alternation pattern can be 1: 1, 2: 2, 3: 3, over 10 kg - 5: 5. It is important to consult a doctor first, as this system has a serious effect on the body, which can lead to deteriorating health of the lost weight.
At the same time, the weight loss process will proceed much slower than during the "Attack" period and then only slow down, amounting to 1 kg of lost weight per week.
The safest and most effective program for the Cruise phase is a 1: 1 or 2: 2 distribution.
The second step eliminates starchy foods such as avocados, artichokes, potatoes, corn, lentils, beans, beans, as well as rice, cereals and fat. It is strictly forbidden to eat mayonnaise, desserts and cakes with high fat content. 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 quantities, the second stage involves the intake of 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 its ability to bind and actively remove cholesterol, at the stage of switching, it is important to eat at least 2 tbsp. spoons every day.
Sample menu for toggle stage 1-1
Day # 1
- breakfast - coffee, omelette, carrots, bran loaves
- lunch - steak with lean steamed beef, vegetable soup
- afternoon tea - herbal tea, syrniki;
- dinner - fresh vegetable salad, cooked meat.
Day # 2
- breakfast - pot of cottage cheese, kefir;
- lunch - hodgepodge;
- afternoon tea - coffee, sandwich with lightly salted fish.
- dinner - skim milk or yogurt, meat roll.
Day # 3
- breakfast - yogurt, omelette, bread
- lunch - fish soup or meat / vegetable soups?
- afternoon tea - coffee, bran pancakes
- dinner - raw vegetable salad, chicken cutlets.
Day 4
- breakfast - herbal tea, omelette, boiled beets
- lunch - grilled fish, bran?
- afternoon tea - cheeses
- Dinner - meatball soup.
Day 5
- breakfast - lightly salted salmon, coffee, boiled eggs
- lunch - "cabbage" salad, turkey meat?
- afternoon tea - pot of cottage cheese, kefir 0%;
- Dinner - processed cheese, fish with vegetables, tea.
Day 6
- breakfast - coffee, cheeses
- lunch - bran bread, ear?
- afternoon tea - crustacean or mollusk salad
- dinner - grilled fish or meat.
Day 7
- breakfast - chicken fillet, tomato and radish salad
- lunch - meatball soup
- afternoon tea - cheeses, coffee
- dinner - dishes of zucchini, kefir.
Phase # 3 - "Consolidation" or "Consolidation"
During the third phase, the weight is stabilized and the result achieved in the previous periods is stable. The duration of this stage determines the amount of kilos lost during the cruise and is determined based on the fact that 10 days of the consolidation stage fall on 1 kg of lost body weight.
Prerequisite for the "Consolidation" phase is to spend one "protein" day a week, as well as a daily intake of 2. 5 tablespoons. Oat bran and 1. 5 liters of clean water.
List of products allowed 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, the daily use of vegetables from the second phase and protein foods from the first, in any combination, but in moderation is allowed. The maximum portion size does not exceed 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 portion of first, second course and dessert.
- the interval between festive meals must be at least 2 days.
Menu for 7 days for the "Consolidation" phase
Day # 1
- breakfast - tea, cheesecake
- lunch - wholemeal bread, ear?
- afternoon tea - rhubarb?
- dinner - boiled potatoes or corn porridge, chicken cutlets.
Day # 2
- breakfast - coffee, pot with berries
- lunch - bran bread, hodgepodge;
- afternoon tea - cheeses
- dinner - vegetable salad, chicken fillet.
Day # 3
- breakfast - low fat cottage cheese, yogurt
- lunch - fish soup, boiled fish with low fat
- afternoon tea - vegetable mousse?
- dinner - kefir, beef.
Day 4 (menu of the day from the attack stage)
- breakfast - omelette, 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 cutlets;
- afternoon tea - berries?
- dinner - frunchoza, grilled fish.
Day 6
- breakfast - cottage cheese, kefir, bran
- lunch - hodgepodge, 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.
It is possible to adjust the above diet, taking into account the allowed and forbidden foods, while in the stage of "Consolidation" it is important to ensure that one day a week is strictly protein.
Phase 4 - Stabilization
The last stage of the Ducan diet is the stabilization stage, which provides a lifelong diet.
- Water. Consumption of non-carbonated purified liquid per day should be at least 1. 5 liters.
- Sports. To maintain the shape and tonic of the muscles, you need to do morning exercises every day, walk for 0, 5-2 hours, walk at least 10, 000 steps a day.
- Oat bran should be added to food in the amount of 3 tbsp. spoons / day.
- Protein Day. Once every 7 days, meals should be organized according to the beginning of the first phase.
- A balanced diet. Make sure you eat a slice of cheese, two starchy foods, two slices of bread, vegetables, fruits and high-protein ingredients every day.
- Coordination in food intake.
- Limit fish consumption, but replace it with other seafood.
- Avoid stressful situations.
Compliance with these rules will stabilize and maintain the result within certain limits, which will be achieved as a result of three stages.
Nutrition analysis
In case of violation of proper nutrition according to the Ducan concept, the following steps should be taken to restore the weight loss program without reducing its effectiveness:
- make protein for the next two days.
- increase the duration of the "failed" phase by several days.
- restriction of salt intake.
- increase fluid intake per day: water - up to 2 liters, green tea - 2 cups.
- walk for one hour during this period.
- increase sleep duration.
Adherence to the above factors will make the damage less painful, minimize the effects 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 Ducan vegetarian diet, which includes the replacement of animal proteins with vegetable ones. In fact, this technique differs from the "typical" concept by excluding fish, meat, offal, sausages and seafood.
During the "Attack" period, 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, eggplants, peppers and lactic acid products. In the "Fixing" stage, the use of all the ingredients from the first two phases is allowed, as well as several slices of bread, raisins, plums, rice, buckwheat, oatmeal.
An important condition for the fourth phase is to eat one protein a day a week, as well as a daily intake of 4 tbsp. large. 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 gender independent. Proper nutrition according to the plan, daily sports activities will gradually lose excess body weight and improve well-being, both men and women.
What kind of sweetener can I use in the Ducan diet?
Xylitol, sucralose, aspartame, stevia.
It is strictly forbidden because it is 100% sugar, which is not allowed to add to the protein diet at all during and after weight loss.
Why is the Ducan diet dangerous?
With extreme caution, it is recommended that you exercise this diet in people with diabetes, as the process of assimilating sugar from certain vegetables and fruits is much faster than when taken in pure form. This is why not taking this factor into account can lead to a worsening of patients' condition.
Constipation with Ducan diet what to do?
During the period when the body gets used to a new diet, the problem of difficulty in defecation can often arise.
To eliminate such an unpleasant phenomenon, experts suggest:
- 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 compote.
- change the diet, that is, alternative proteins and protein-vegetables days according to the figure 1: 1.
- to increase the number of sports, especially to focus on brisk walking and swinging the press.
- Include paraffin oil in your diet.
What is COM in the Ducan diet?
The abbreviation "SOM" is often used in the protein method for weight loss, meaning 1. 5% skimmed milk powder.
Can alcohol be allowed in the Dukan diet?
The use of pure alcoholic beverages during 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 "Cruise" stage. This is due to the fact that during the heating season, the alcohol evaporates, leaving only a perfect aroma.
What kind of cheese can you eat in the Ducan diet?
In the "Alternation" stage, it is allowed to include in the daily diet 30 g of grated cheeses, with a maximum fat content of up to 6% and during the "Fixing" phase - up to 40 g of the variety richest in protein with a fat content of 20%, up to 60d - from 10%.
Can mushrooms follow the Ducan diet?
"Forest bread" is prohibited from being consumed during the "Attack" stage, it is allowed during the "Swap" and "Repair" periods.
Can seeds follow the Ducan diet?
Due to its high fat and calorie content, it is recommended to completely exclude this product from the diet during weight loss. The consumption of seeds in moderation is allowed only after the desired result is achieved, at the stage of "Stabilization".
How much weight can you lose on the Ducan diet?
In case of strict fulfillment of all the conditions, this technique will help you to lose from 5 to 50 kilos 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?
It is allowed to feed bread with oat bran.
Can Corn on the Ducan Diet?
Due to its high starch content, the use of this product during weight loss is strictly prohibited. The use of corn in limited quantities is allowed at the stage of "Stabilization".
Can chicken broth on the Ducan diet?
Yes, starting from the first phase, provided it is made from the lumbar region.
Ducan technique in "special" cases
Often in the process of pregnancy and feeding a child, 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 typically ranges from 5 to 20 kg. However, there are cases in which "gaining" 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 as the development of diseases of the musculoskeletal system and cardiovascular system.
Dukan Diet for Pregnant Women
- Eliminate sweets and baked goods from your diet, which provide empty calories and lead to constipation.
- The weekly percentage of starchy foods is two servings.
- Daily consumption of fruits and berries, except bananas, cherries, grapes, in two portions
- Replacing "protein" on Thursday with "protein".
- Add lactic acid and milk products to the diet 2%.
- Ability to download your favorite dishes in limited quantities once a week, the so-called "feast".
The best option for a pregnant woman is to eat five times a day, with breaks of 3-3, 5 hours. However, due to the individual characteristics of the body, if such a diet plan is suitable for a woman, it is necessary to consider her well-being, separately.
Approximate menu for breastfeeding mothers and during pregnancy:- breakfast - green tea, wholemeal bread, ham omelette
- second breakfast - berries or fruit?
- lunch - cooked lean meat, low-fat chicken broth or fish soup, salad
- light afternoon tea - green tea, curd and berry pot?
- dinner - turkey fillet, pasta, vegetable stew.
Exit
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 must carefully choose the menu, so that the lost pounds do not return again.