This diet works faster than others and is completely safe for the body. Products that can be eaten all the time - all only naturally.
Ducan diet
The diet is good because the allowed food can be eaten in unlimited quantities. This will get rid of the feeling of hunger, which is very important for many people. Thanks to the wide range of products recommended for consumption, it is quite easy to create a varied and tasty menu.
The only drawback is the high cost of the products offered, although you can choose a detailed menu for different segments of the population. There may also be a lack of individual vitamins, but this can be easily prevented by taking different vitamin complexes. The result appears literally in the first few days. Overweight disappears quickly as fat is burned and muscle mass is maintained. The skin, nails and hair are in good condition.
Stages
The process of losing weight with this diet involves four steps:
- "Attack".
- "Alternative".
- "Fixation".
- "Stabilization".
The time taken for the first three stages depends on how many kilograms of excess weight you need to lose.
Important! In the "attack" stage, you can only eat protein foods, not others. The range will increase further. In the second stage, add vegetables, in the third - fruit.
But there are rules to follow in all four stages.
- Every day you should drink about one and a half liters of still drinking water, eat up to three tablespoons of oat bran.
- It is recommended to completely exclude oil, fat and mayonnaise from the usual menu.
- The products need to be cooked, fried, grilled or in a pan with a special non-stick coating without the addition of fat.
- Daily walks in the fresh air are also recommended.
"Attack"
This is the first step in the Ducan diet. The duration varies from three to ten days. The number of days is determined by the weight you plan to lose. So, for example, to remove about 30 kg for the attack stage, the duration should be about ten days. During an attack, the body receives a huge dose of protein, which speeds up the metabolism and loses fat very quickly.
Can be eaten: lean beef, skinless chicken, fish, liver, hard-boiled eggs, rabbit, mussels, shrimp, squid, crayfish and non-fat dairy products.
Not allowed to use:
- plant products;
- pork and lamb;
- sauces, ketchup and mustard.
At this stage, it is very important not to forget about the liquid and drink it in the right amount.
It is advisable to eat whenever you want and not limit yourself to the amount. At the beginning of the stage, people often experience mild discomfort. In this case, you should avoid strenuous exercise.
"Alternative"
At this stage, protein products alternate with protein-vegetable products. The number of days of change, as well as the phase of the attack, depends on the weight dropped. In this case, the sequence must not exceed five days of protein and the same amount of protein and vegetables. And with so many days alternating, you have to be extra careful.
Important! Dr. Dukan considers 1: 1 to be the optimal sequence.
- You can't eat potatoes, avocados, corn and all legumes.
- It is also forbidden to eat grains and all kinds of cereals.
It is recommended to cook, fry or simply eat raw vegetables. It is only important to note that unlike protein foods, vegetables can be eaten in limited quantities. Sauce salad should be flavored with low-fat yogurt or kefir, sometimes with balsamic vinegar.
It is perfectly normal for the weight to go a little slower than in the first stage, but there is no harm to the body. This weight loss is safe and stable.
"Fixation"
Almost everything is clear from the name of the stage. Consolidation of all the results already achieved during the diet. Duration is easy to calculate for anyone on a diet. Ten days of fixation are required for each kilogram lost in the first two stages.
It is allowed to add one fruit per day and a small piece of low-fat cheese to the diet. The importance of this stage can hardly be overestimated, because often during the consolidation period people recover all the kilograms that were lost in the previous stages. It happens that when they relax and lose weight, they return to their previous eating habits.
The period is complicated by the fact that the feeling of constant hunger significantly worsens, fatigue increases, and hypersensitivity to cold appears. But all these symptoms disappear as soon as a person passes the specified time.
Important! The pleasant third stage is the presence of two days a week, when you are allowed to eat almost anything you want.
There are several rules that you just have to follow.
- The length of the entire consolidation period must be calculated correctly. Protein and vegetable products can be eaten as much as you want and in unlimited quantities.
- It is worth leaving one day a week when you need to eat only protein foods. It is very important to eat previously banned foods in small portions, getting used to this amount and more.
- Potatoes and pasta, which go well with tomatoes and onions, are perfect for this stage.
"Stabilization"
The body is already accustomed to the new weight, the adaptation period has passed and stopped trying to return the lost kilograms. At this stage, the key is to get used to the simple rules of the diet, which should now be followed continuously. It is not difficult to do this after a long diet.
Protein products are worth deciding for one day. Just select any day of the week and make sure that there is only protein on that day. Reduce consumption of fish and fruit, it is recommended to use potatoes no more than twice a week. Of course, don't forget about sports. It will never be superfluous.
What can you eat
The doctor identified a hundred foods that were allowed to be eaten during the protein diet. It included 72 protein products containing protein and 28 high-carbohydrate vegetables. Oat bran is neither. However, their use is important, according to your doctor.
You can eat turkey, guinea fowl, chicken, game, quail and pigeons from poultry. The assortment of allowed fish is also very diverse. Dried and smoked fish can be anything.
Seafood allowed: squid, crabs, lobsters, crab sticks, mussels, shrimps, crayfish, lobsters, sea urchins and cuttlefish.
Vegetables:
- Leeks, onions.
- Forest mushrooms.
- Almost all types of cabbage.
- Green beans, spinach.
- Celery, sorrel, dill.
- Eggplants and carrots.
- Tomatoes, cucumbers, zucchini.
- Radish, radish.
- Beets, pumpkin.
- Sweet peppers, zucchini.
Protein diet according to Dukan menu for a week. Stage "attack"
- Day 1
- For breakfast. Omelette made from a few eggs and four tablespoons of skim milk. A portion of green tea or coffee. A few slices of absolutely lean ham.
- Dinner. Vietnamese beef. Low fat homemade yogurt.
- afternoon tea. Cottage cheese. A cup of green tea.
- Dinner. Chicken cooked with garlic. Boiled shrimps.
- Day 2
- For breakfast. Oatmeal with fat - free milk. A cup of coffee or green tea.
- Dinner. Flat bread made from bran flour. Chicken - based broth.
- afternoon tea. A glass of kefir with zero fat content.
- Dinner. Hard boiled eggs. A little mayonnaise according to Dukan's recipe.
- Day 3
- For breakfast. Tea or coffee. Some pieces of turkey ham. Low fat cream cheese.
- Dinner. Fried redfish with greens and lemon.
- afternoon tea. Pink cheesecake.
- Dinner. Shrimp with greens. Mimosa salad ".
- Day 4
- For breakfast. Warm green tea and low-fat cottage cheese.
- Dinner. Chicken meat, fried. Zero fat yogurt.
- afternoon tea. Sweetened cottage cheese and herbal tea.
- Dinner. Chicken breast fried in pieces. Omelette.
- Day 5
- For breakfast. Coffee or green tea. Oat bran. Zero fat yogurt.
- Dinner. Cod in mustard sauce.
- afternoon tea. A small amount of crab sticks.
- Dinner. Tea. Curd casserole.
- Day 6
- For breakfast. Tea or coffee. Scrambled eggs. Cream cheese with zero fat content.
- Dinner. Steamed fish. Greenery.
- afternoon tea. Oat bran cake. Green tea.
- Dinner. Salmon soup.
- Day 7
- For breakfast. Tea or coffee. Omelette with curry and mint.
- Dinner. Slices of ham. Grilled turkey fillet.
- afternoon tea. Cookies from oat bran. Lemonade with ginger and goji berries.
- Dinner. Fried chicken pieces without skin.
Important! Don't forget to drink. You can drink water, herbs or green tea or coffee without sugar.
It is allowed to add a little sweetener. It is recommended to drink green coffee, which promotes weight loss. Drink some diet soda without sugar, but do not overdo it.
Contraindications
Despite the safety, there are several contraindications that should not be ignored.
- You can not follow a diet if you have problems with your kidneys or liver, metabolism, digestive system diseases.
- Contraindicated in patients under 18 years of age with gout.
- Prohibited for pregnant and lactating women.
You should have a complete physical examination before starting your diet. Then talk to your doctor for individual recommendations for a protein diet. And only then bravely go through all four stages of the famous Dukan diet.