The ducan protein diet is recognized as one of the most effective today.It constantly collects positive reviews and has already contributed to losing weight a huge number of people.For example, it was she who allowed the most beautiful bride of the choice of Prince William Kate Middleton.The author of the diet, as you could imagine, is the French doctor Pierre Dukan.
Protein Diet Pierre Dukan: a detailed description and principles
The diet on ducan allows you to quickly get results, if you are properly observing the diet.The first stage, called a protein attack, will help accelerate the metabolism and burn fat as soon as possible, so after 5 days you will enjoy impressive results.
However, to obtain a stable result, it is necessary to join Dr. Dukan for several months.If you wish, you can eat completely according to the principles declared throughout life.The diet involves a restriction of carbohydrates and fats, focusing on proteins.The doctor himself believes that without a sufficient amount of protein, the normal activity of the body is impossible.
Positive moment:The weight loss program allows you to eat any quantity of food at any time.The entire process is divided into four phases, during which you can easily lose hateful kilograms and therefore do not get them back.
General rules for all phases
- Drink at least 1.5 liters of mineral or drinkable water without gas every day.
- It is essential to use the oat bran every day-15-3 spoons, drinking them with water (often constipation occurs, the bran is offered as a means of prevention).
- Walking daily in the fresh air.
- Make sure to use vitamin preparations.
100 ducan dietary products
The hundreds of Dukan includes 72 protein products and 28 species containing vegetable carbohydrates.Separately from the entire list are oat bran.They cannot be attributed to any of the categories, but this is a very important element of the list of products on Dukan.Crusca consumption is mandatory, although the recommended quantity varies in each of the four phases of the diet.
The base of the diet is a variety of protein products.For convenience of the perception of the list, they are divided into sub -categories: meat products, poultry meat, fish, seafood, dairy products -caseari and eggs.
Meat products
- Beef - fillet, beiftex, roast beef, steak
- Vitello: all parts, including the rib, if you remove the layers of fat
- Konina - All parts except the lower abdomen
- Beef language - with the exception of the oily back
- Calm
- The language of the lamb
- Hepatic, to this, if there is no tendency to cardiovascular diseases
- Bashterma
- Any dry meat
- Rabbit
- Reti committed and in calfskin
- Hot from the pork with low fat (fillet) - in the consolidation phase
- A ham of a lamb, with the exception of the part of the upper fat - in the consolidation phase
- Low fatty pork ham, with the exception of RAW -Cacked -in the consolidation phase
All varieties of meat are prepared without adding fats, vegetables and butter, sour cream.It is allowed to lubricate the pan with a lubricated napkin with different drops of vegetable oil.Boiled meat, grid and cooking in the oven are recommended.The hasty meat is also cooked in the form of cutlets.
Bird meat
- Chicken - with the exception of the skin and the lower part of the wing
- Türkiye - In any culinary processing
- Guinea fowl
- Pigeon
- Quail
- Game
- Lenten Ham of Pollame
The bird is recommended boiled or cooked.It should be prepared in the skin so that the meat is not too dry, but make sure to consume leather.
Fish
- Barabulka
- Drama
- Plated
- Crudian carp
- Carp
- Mullet
- Sprat
- Salmon
- Whiting
- Moiva
- Burbot
- Sturgeon
- Halibut
- Haddock
- Putess
- Saira
- Sardini
- herring
- Skat
- Mackerel
- Sum
- Zander
- Cod
- Tuna
- Acne
- Trout
- Hake
- Pike
- Smoked fish - any
- Dry fish - any
- Fish food - only in its juice, without adding oil and tomato
The fish is prepared without the use of oil and vegetables.It can be seasoned with oil without oil.Tuna, salmon and mackerel can be prepared in white wine sauce.
Seafood
- Crab sticks
- Crab
- Squid
- All varieties of shrimp
- Shrimp
- Umara
- Trumpeter
- Sea urchin
- Lanustees
- Swarm of paths
- Average
- Oysters
- Seppia
Lactiero -Caseari products with fat content 0%:
- Small milk
- Cheese cottage fuck
- Fatfound Kefir
- Low fat yogurt without adding sugar, fruit and berries
- Fatfound cheese - on the consolidation of the stage
You can consume dairy products -caseari with aromas.Artificial sweeteners of the type of Aspartam are also allowed.
Egg
- Chicken eggs
- Quail eggs
Egg consumption is not limited, but it is necessary to monitor the level of cholesterol.
Additives and condiments
- Similar milk in powder
- Aspartam Synthetic sweetener
- Vinegar
- Garlic
- Cumin
- Pepper and any other acute condiment
- Parsley, basil and any other aromatic herb
- Onion Green and ON -LEGGED - In a minimum amount as a condiment
- Canes as an additive in plates in the number of condiments
- Limone - Without sugar, such as the sauce for fish, seafood and meat
- Mustard
- Beer yeast
- Salt - in a minimum quantity
- Synthetic vitamin preparations
- Chew up sugar -free rubber
Starting from the second phase of the Dukan diet, different types of vegetables are allowed.Vegetables are a source of carbohydrates necessary for brain nutrition.Without carbohydrates, the risk for the body increases, so they shouldn't neglect them
28 Ducan Diet Vegetables
- Eggplant
- Mushrooms
- Zuchinis
- White cabbage
- The cabbage is colorful
- Cabbage of broccoli
- Cabbage kohlrabi
- Brussels sprouts
- Leave salads - all types
- Onion
- Chard
- Carrots - no more than 1 time a day
- Cucumbers
- The pepper is sweet
- Tomatoes
- Radish
- Turnip
- Radish
- Onion
- Chicory salad
- Beets - no more than 1 time a day
- Celery
- Asparagus
- black Eyed Peas
- Pumpkin - in the consolidation phase
- Dill
- Spinach
- Sorrel
Vegetables are also prepared without adding oil.The preference is given to fresh, boiled and cooked vegetable dishes.
Completely and partially limited products
- Animal fats are prohibited in all phases of the Dukan diet
- Vegetable oil is allowed only in the amount of a few drops, which are lubricated with the pan during cooking
- The products containing starch are completely prohibited in the first two phases of the diet.
In the consolidation phase, 2 parts of some products containing starch per week are allowed.This:
- Pale
- Rice
- Corn
- Pasta
- Whole wheat
- Lentils
- Beans
All other products containing starch, including avocado, remain prohibited until the end of the last phase of the diet.
- The 3 -phase cheese of the diet can eat in a quantity of 40 grams per day
- Bread can be eaten from the stage, staring 2 pieces a day.The preference should be given to brilliant and whole bread with gross flour grains.Sdba is completely prohibited.
- Gelato can be in all stages, with the exception of the attack, but it is better in the milk cocktail.
- The seeds are severely prohibited by everything except the pumpkin.
- Fruits and berries are completely prohibited in the first two phases of the diet.
Starting from the consolidation phase, the consumption of some fruits is allowed in the amount of 1 portion per day.This:
- Apples - 1 PC.per day
- Strawberries - 1 saucer
- Raspberry - 1 saucer
- Melone - 1 slice
- Atremelone - 1 slice
- Grapefruit - 1 PC.
- Kiwi - 2 pieces.
- Persian - 1 PC.
- Apricot - 2 pieces.
- Pera - 1 PC.
- Nectarin - 1 PC.
- Mango - Half of the big or 1 small
All other fruits and berries are prohibited in all phases of the diet.
- Sweets and desserts are also excluded from the diet.
Important!When using sugar -Sostiti, it is better to consult a doctor first, since they are not always useful for the body.
The first stage of the Ducan Diet: Attack
It lasts from three to ten days, depending on how much you have to lose weight.If you intend to lose up to 10 kg, you will need three days.If 10-20 kg, from three to five days.For those who want to lose weight more than 30 kg, the duration of the attack can be 5-10 days.
The attack is a powerful load of the body with proteins, due to which the metabolism begins to change and we must quickly get rid of fat.
At the attack, the main food is protein products.During this period, you can lose two to six kilograms more and you can eat protein foods in any quantity, until they are completely saturated.
All dishes are cooked without fat (stamps, steam or grilled steam, cooked), because the sovereign excludes too high foods.In addition to pure meat, various gifts of the sea are perfect, as they are low in calorie and contain proteins.
The attack on the attack is completely prohibited.You can only use condiments and, in minimal quantities, vegetable products such as onions, garlic, capers and lemons to improve the taste of the dishes.
Make sure to include the oat bran in the diet.At the attack on Crusca, it is necessary to eat 1.5 tablespoons.spoons a day.
As for the liquid, it must be consumed as much as possible.Drink mineral water, diet pole, green tea and tea on herbs, coffee.
Important:At the beginning of the attack, you can experience an increase in fatigue, weakness, dry mouth.Perhaps a bad mood, irritability and an unexpected feeling of hunger.Make sure you have allowed products in sufficient quantities at any time.Eat as soon as you want.Avoid the attack of a strong physical effort and any competition, but do not give up walks and your usual exercises.After the 3rd day of the attack, the feeling of hunger will disappear.
If you have not drank enough water, after the 4th day of the attack, you can start constipation.Increases the amount of drunk fluid per day.You can also drink a spoonful of paraffin oil at the end of the food.But avoid powerful laxatives.
During the attack and alternation, he uses vitamin preparations.
The second phase of the Ducan Diet: Alternation (Cruise)
One of the most important phases of the Dr. Ducan diet is alternation (or a cruise).
At this stage, Dr. Dukan recommends alternating days of protein (proteins) with protein vegetation, when it is allowed to use carbohydrates.Just like on the attack, the scheme depends on the weight you need to lose.Up to 10 kg of protein and alternative by protein in the sequence of 1: 1, 2: 2 or 3: 3. If more excess weight, then you will have to alternate the days-5: 5. However, Dr. Dukan recommends resorting to scheme 5: 5 only in exceptional cases.The most effective and at the same time safe is the scheme of 1: 1 or, in extreme cases, 2: 2.
In the so -called days of protein and vegetables, you can eat not all vegetables, but only those that are included in the list of allowed products.These are allowed 22 ducan diets.
Since the feeling of hunger on the cruise is much lower than the start of the attack, the number of products you eat will begin to decrease considerably.Do not make a big mistake, do not refuse protein products on the days when carbohydrates are allowed.
At this moment all the vegetables containing starch are prohibited.These are all legumes, potatoes, corn, avocado, artichokes.Likewise, all cereals and cereals are prohibited.Low calorie fat does not exist, therefore any oil, including the olive, cannot be consumed.
Every day alternating you can add 2 products from the following list to the diet:
- Soy cream - 2 tablespoons.
- cream 3-4 %-1 teaspoon
- Vegetable oil - A few drops on a napkin to clean the teflon pan before frying
- low fat cheese (10%) - 20 g
- Dry wine - 80 grams
It is also authorized to eat: gelatin, agar-agar, garlic, algae, rods, soy sauce, mustard, vinegar and rules, any spices, sugar substitutes and drinks with a calorie content of less than 1 kcal for 250 ml, tofu, dry milk.You can pamper yourself with crab sticks, but no more than eight pieces a day, as they include starch.
Unlike protein products, whose consumption is not limited, it is possible only a limited quantity to eat vegetables even in a day of protein and vegetables.Eat only until the feeling of hunger is not satisfied and not a piece more.
To refuel salad, use a refueling independently based on yogurt, kefir and balsamic vinegar with the addition of mustard, spices and dry or fresh aromatic herbs.In no case, do not supply salads with oil, sour cream or, moreover, mayonnaise!
In the alternation phase, he eats the oat bran in the number of two tablespoons a day.The bran should be part of the diet in the days of protein and protein and vegetable.
Lowering the weight in alternation is slower than on an attack.In no case not to try to accelerate the process by changing the relationship between days of protein and protein, this is dangerous.
The alternation stadium continues until you reach the desired weight.
Third phase of the diet: consolidation
The third phase of Dukanov's diet is called consolidation or consolidation.The duration of the third depends on how much you lost during the previous two.Each lost kilogram "will consolidate" 10 days.This is a very important phase.
This phase is the most difficult.For any strength, the body is trying to return the lost kilograms.For this, it involves three mechanisms:
- The feeling of hunger worsens abruptly
- Energy consumption is reduced, this is mainly expressed in the increase in fatigue, the sensitivity to cold grows, the need for sleep and rest increases, hair growth and nails slow down, memory worsens
- The body's ability to extract calories from consummate food is increasing: enzymes appear in the small intestine that contribute to the split of the elements coming in such a way that the body extracts 30% more calories from products coming than normal
It is impossible to neutralize this effect, you just have to know how long it acts.If you have lost 1 kg, the duration of this unpleasant effect will be 10 days, for 3 kg-1 and 3 months for 9-10 kilograms lost.Knowing about the time of his action, you shouldn't panic, but simply accept unpleasant sensations for granted.They will not remain with you forever, they will not remain with you forever.
Consolidation rules
- First of all, calculate the approximate duration of the consolidation phase.You will need 10 days to consolidate every lost kilogram.
- The alternation process of protein and vegetable products is completed.You can consume them every day.Together and separately, according to your desires, in any combination.
- 1 day a week you should remain protein, without additives of products containing carbohydrates.
- During the consolidation, you have to get used to the body to moderate the consumption of food that has previously been prohibited.First of all, these are fruit, honey, vegetables containing cereal and fat starch.
In your daily diet there are some fruits in the amount of 1 portion per day, 2 pieces of bread made of coarse flour, hard cheeses, 1 tablespoon of honey, some cereals and 2 portions of vegetables containing starch per week.The most important thing is to remain cautious and not follow your body, requesting a much greater intake of new products than you are ready to offer it.
And finally, the main feature of the consolidation stage.You must regularly organize a culinary holiday for yourself.In the first half of this long phase, the festive meal should take place once a week, in the second half - 2 times.
A festive meal is a meal for lunch or in the evening, but preferably - dinner.During this meal, you can absolutely eat any food, and above all what you lost during the diet.But here it is still necessary to respect 2 conditions:
- Among the two holidays should spend at least 2 days.
- You don't have the right to add -in.
The festive meal consists of 1 first, 1 second course, dessert, apperif and wine, all in ordinary quantities.It is strictly forbidden to lay the additive on a plate.The purpose of this holiday is the biological pleasure that your body has been private for a long time, but it really needs.Your task during a festive meal is to have a taste of taste and experience a feeling of satiety.To stop fighting for the return of lost kilograms, the body must understand that it does not violate it on anything.
Fourth stadium: weight stabilization
Weight finally as much as you want.Now your main task will be to consolidate the result and do not fill again a set of reckless kilograms.They move on to a daily lifestyle that does not involve any rigorous restrictions and instructions.
To consolidate success, you just have to include only a few simple rules in your daily life:
- As mentioned above, in the last phase of the diet, you are returning to the usual food.There are no more significant restrictions on products.The only important indicator is the volume of consummate food.Don't eat too much.
- Select a day a week as a day of protein diet.On this day, use only those protein products that have been recommended in the attack phase.
- Do not use many fruits.Although products are admitted to you, but the fruits should be more attentive to the fruits.Eat them no more than 1 time a day.
- Reduce fish consumption.Try cooking dishes with smaller portions of fish or replacing it with another protein product.
- The restrictions also concern products with a high starch content, which were prohibited in the alternation phase.Potatoes can be cooked no more than 2 times a week.
- Limit the consumption of salt on a protein day.
- Look at the sport.Now you are allowed any type of sport.
- The amount of water used, in the fourth phase of the diet, tries to keep 2 liters per day.
- It is highly recommended to increase the amount of consummate bran.In this diet, they are in a special report and their number has increased from one phase to another.Now the volume of Crusca should be at least 3 tablespoons a day.
"What, how and why?": Answers to the most frequent questions
Where to start the Ducan diet?
First of all, you have to consult your doctor.Your body will suffer serious stress in the first week and if you are not ready for this or you have contraindications for the use of a certain type of products, it is worth considering other diets.It is worth noting that if Ducan's protein diet is not suitable for you, then you can forget the mono -Det forever.They will be even more dangerous for your body.
What to do if the kidneys or the heart began to hurt during the diet?
Immediately launches a diet.Any body malaise means that the diet does not adapt to you.
A few days after the start of the diet, an unpleasant smell appeared from the mouth.Is it normal?
Yes, this is a normal body reaction to a strong increase in the amount of protein consumed.After 5-7 days, when the body gets used to, the smell will disappear.But take care of the specific smell of the acetone from the skin or breathing.In this case, the diet should immediately stop and abruptly increase carbohydrate consumption, then consult a doctor and check the conditions of the liver, kidneys and pancreas.
What kind of sport should be done?
If you suffer a diet and you have no problems with the body, you can manage any active sport.
Will Ducan's diet get rid of cellulite?
Just a diet - no.Without a series of exercises, it is not possible to obtain the maximum result.This technique will help you normalize the metabolism in the body and bring your body to the state of the norm.
Is the Dr. Dukan diet for vegetarians suitable?
Yes, it is suitable.But you have to understand that the proteins of all nutritional components are the only vital nourishing for man.The body of the human body cannot summarize, but its operation requires at least 1 gram of pure animal protein for 1 kg of weight per day.If vegetarism is not limited by the use of meat, the proteins contained in meat with fish, eggs and dairy products -caseari is easily replaced.If you do not consume protein products at all, a lower vegetable protein will not be enough.In this case, the diet will lead to premature aging, hair loss, limiting protein from muscles, skin and bones and even a deterioration of memory and analytical skills.
Is the diet recommended nursing mothers?
No. The child must receive useful substances in abundance.By limiting yourself, you will limit the child.After restoring your weight and figure, you can significantly damage the child's health.
Is it possible to sit on the ducan diet during pregnancy?
The answer is the same as the element above.With your diet you will limit yourself and the child.Think several times before sitting on a diet.Without consulting a specialist, do not take any measures.
Can salt be consumed?
Yes, you can and even you have to use salt, but in small quantities.2 grams per day - the most suitable amount.If you want to eat more rooms, then you should drink more water.It is not recommended to completely refuse from salt.
What to do if there was a breakdown?
It all depends on the reasons for the break.If you accidentally eaten any of the unmarked products, the diet continues further.The result will appear.If the rupture occurred due to the fact that your body lacks nutrients, then you should think of changing the diet.
The weight stopped.Why?
A strong weight loss is observed only in the attack phase.In the future, the vigil overweight rate will decrease significantly.If your weight remains at a sign of about a week, then it is quite normal.If the weight has not been reduced for about a month, this is the signal of the body that will not be possible to lose further, since the optimal sign has been reached at the moment.Either break the diet and you should review your diet.
What to do if the constipation began in the early stages?
This is the usual reaction of the body to the passage to a protein diet.But there is nothing normal in this.Try drinking more liquids.If the constipation lasts too long, drink a slight laxative.
Is Ducan's diet useful for men?
YES.There is no difference from a man or a woman.
Approximate menu
Approximate menu for the protein day
- Breakfast: Omlet of the proteins 2-3 eggs, skim milk and herbs.A piece of salmon, tea or weakly salty coffee;
- Second breakfast: 2 tablespoons of oat bran, yogurt;
- Lunch: boiled beef or veal without fat, oven chicken with the addition of garlic, lemon and rosemary;
- Afternoon snacks: boiled prawns with refueling from turmeric and chilli pepper;
- Dinner: salmon steak, seafood, lamb or lamb, low fat kefir.
Approximate menu for a mixed day (true-vegetinal)
- Breakfast: pancakes affected with grated carrots;Omelette with onions, tomato and sweet pepper;Cheese Cottage with low fat;
- Second breakfast: yogurt, fruit;
- Lunch: Tuna pair or other low -fat fish, stewed vegetables or vegetable soup (without potatoes), tea or coffee;
- Snack: fresh vegetable salad (cabbage, spinach, asparagus, sweet pepper, celery, cucumbers, radishes, tomato, etc.), yogurt;
- Dinner: boiled or grilled beef;Stainless cabbage with wiring and dill;Eggplant and tomatoes.