This diet works faster than others and is completely safe for the body. Products that can be eaten all the time - all uniquely natural.
The Ducan Diet
The diet is good because you can eat permitted foods in unlimited amounts. This helps to get rid of the feeling of hunger, which is very important for many people. Thanks to the large assortment 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 certain vitamins, but this can be easily eliminated by taking various vitamin complexes. The result appears literally in the first days. Excess weight quickly disappears due to the fact that fat is burned and muscle mass remains. Skin, nails and hair are in good condition.
Steps
The weight loss process with this diet consists of four stages:
- "Offensive".
- "Alternation".
- "Fixation".
- "Stabilization".
The time for the first three stages directly depends on how many kilograms of excess weight you need to lose.
Important! In the "attack" stage, you can only eat protein foods and no others. In addition, the range will increase. At the second stage, vegetables are added, at the third - fruits.
But there are rules that must be followed in all four stages.
- Every day you need to drink about one and a half liters of non-carbonated drinking water, eat up to three tablespoons of oat bran.
- It is recommended to completely exclude oil, fat and mayonnaise from your usual menu.
- Products should be boiled, baked, grilled or in a pan with a special non-stick coating, without adding fat.
- Daily walks in the fresh air are also encouraged.
"Offensive"
This is the first stage of the Dukan diet. The duration varies from three to ten days. The number of days is determined by the weight you plan to lose. Thus, for example, to remove about 30 kg for the attack phase, the duration must be about ten days. During the attack, the body receives a huge dose of protein, as a result of which the metabolism is accelerated, and the fat disappears very quickly.
You can eat: lean beef, skinless chicken, fish, liver, hard-boiled eggs, rabbit, mussels, shrimp, calamari, crayfish and fat-free dairy products.
Not allowed to use:
- herbal products;
- pork and lamb;
- sauces, ketchup and mustard.
It is very important at this stage not to forget the liquid and to drink it in good quantity.
It is recommended to eat when you want and not to limit yourself in quantity. At the start of the phase, people often feel mild discomfort. In this case, you should avoid heavy physical exertion.
"Alternation"
At this stage, protein products alternate with protein-vegetable products. The number of alternate days, as well as during the attack phase, depends on the weight lost. In this case, the sequence should not exceed five days of protein and the same amount of protein and vegetables. And with so many days in the alternation stage, you have to be extremely careful.
Important! Dr. Dukan considers 1: 1 to be the most optimal sequence.
- You cannot eat potatoes, avocados, corn and all legumes.
- It is also forbidden to consume grains and all types of cereals.
It is recommended to cook the vegetables, bake them or just eat them raw. It is only important to consider that, unlike protein foods, vegetables can be consumed in limited quantities. Dressing salads should be seasoned with low-fat yogurt or kefir, sometimes with balsamic vinegar.
It is completely normal for the weight to go a little slower than in the first stage, but there is absolutely no harm to the body. Such weight loss is safe and stable.
"Fixation"
Almost everything is clear from the scene name. There is a consolidation of all these results that have already been achieved during the diet period. The duration is easy to calculate for any dieter. For every kilogram lost during the first two stages, ten days of fixation are required.
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 overstated, as it is often during the consolidation period that people regain all those pounds lost in the previous stages. It happens that, after relaxing, losing weight returns to previous eating habits.
The period is difficult in that the feeling of constant hunger is sharply exacerbated, fatigue increases, and greater sensitivity to cold appears. But all these symptoms disappear as soon as a person keeps up the allotted time.
Important! Pleasant in the third stage is the presence of two days a week, where you are allowed to eat almost anything you want.
There are a number of rules that you just need to follow.
- It is necessary to correctly calculate the duration of the entire period of consolidation. Protein and vegetable products can be consumed at will 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 prohibited foods in small portions, getting used to this amount and beyond.
- Potatoes and pasta are ideal for this step, which goes well with tomatoes and onions.
"Stabilization"
The body has already got used to the new weight, the adaptation period has passed and has stopped trying to return the lost kilograms. At this stage, the main thing is to get used to the simple rules of nutrition, which now need to be followed constantly. After all the long dieting, it's not hard to do.
It is worth deciding one day for protein products. Just pick any day of the week and make a rule that that day is protein only. Reduce the consumption of fish and fruits, potatoes are recommended no more than twice a week. Of course, don't forget sports. It will never be redundant.
what can you eat
The doctor has identified a hundred foods that are allowed to be consumed during a protein diet. It included 72 protein products containing protein and 28 vegetables with a high amount of carbohydrates. Oat bran is neither. But their use is important, according to the doctor.
From poultry meat you can eat turkey, guinea fowl, chicken, game, quail and pigeon. The assortment of permitted fish is also very diverse. Dried and smoked fish can be absolutely any.
Seafood allowed: squid, crabs, lobsters, pollock, mussels, prawns, crayfish, lobsters, sea urchins and cuttlefish.
Vegetables:
- Leek, onion.
- Forest mushrooms.
- Almost all types of cabbage.
- Green beans, spinach.
- Celery, sorrel, dill.
- Eggplants and carrots.
- Tomatoes, cucumbers, zucchini.
- Radish, radish.
- Beetroot, pumpkin.
- Pepper, zucchini.
Protein diet according to the Dukan menu for a week. "attack" stage
- Day 1.
- To eat lunch. An omelette made with two eggs and four tablespoons of skimmed milk. A serving of green tea or coffee. A few slices of absolutely lean ham.
- Having dinner. Vietnamese beef. Low-fat homemade yogurt.
- afternoon tea. Cottage cheese. A cup of green tea.
- Having dinner. Chicken cooked in garlic. Boiled shrimp.
- Day 2
- To eat lunch. Fat-free milk oatmeal. Cup of coffee or green tea.
- Having dinner. Flatbread made from bran flour. Broth made from chicken meat.
- afternoon tea. A glass of zero percent fat kefir.
- Having dinner. Hard boiled eggs. A little mayonnaise according to Dukan's recipe.
- Day 3
- To eat lunch. Tea or coffee. A few pieces of turkey ham. Low-fat cream cheese.
- Having dinner. Baked sea bass with herbs and lemon.
- afternoon tea. Pink Cheesecake.
- Having dinner. Prawns with herbs. mimosa salad".
- Day 4
- To eat lunch. Hot green tea and syrniki with low-fat cottage cheese.
- Having dinner. Cooked chicken. Zero fat yogurt.
- afternoon tea. Sweet cottage cheese and herbal tea.
- Having dinner. Fried chicken breast in pieces. Omelette.
- Day 5
- To eat lunch. Coffee or green tea. Oat bran. Zero fat yogurt.
- Having dinner. Cod with mustard sauce.
- afternoon tea. A small amount of crab sticks.
- Having dinner. Tea. Casserole of cottage cheese.
- Day 6
- To eat lunch. Tea or coffee. Scrambled eggs. Fat-free cream cheese.
- Having dinner. Steamed fish. Greenery.
- afternoon tea. Oat bran cake. Green tea.
- Having dinner. Salmon soup.
- Day 7
- To eat lunch. Tea or coffee. Omelet with curry and mint.
- Having dinner. Ham slices. Grilled turkey fillet.
- afternoon tea. Oat bran cookies. Lemonade with ginger and goji berries.
- Having dinner. Pieces of skinless fried chicken.
Important! Don't forget to drink. You can drink water, herbal or green tea or unsweetened coffee.
It is allowed to add a little sweetener. It is recommended to drink green coffee, which promotes weight loss. Drink a little sugar-free diet soda, but don't overdo it.
Contraindications
Despite the safety, there are a number of contraindications that should not be ignored.
- You can not go on a diet if there are problems with the kidneys or liver, metabolism, diseases of the digestive system.
- Contraindicated under 18, patients with gout.
- Forbidden to pregnant and breastfeeding women.
Before starting a diet, you must undergo a full body examination. Then consult your doctor and learn about individual recommendations for a protein diet. And only after that, boldly go through the four stages of the famous Dukan diet.