When overweight, a person begins to look for suitable foods to lose weight. The Ducan diet is very popular among men and women because it does not contain strict restrictions. The main principle of the diet is to use only approved foods. Ducan diet levels last from two days to six months, during which you have to adhere to different menus for separate phases. Eligible products for each period will be discussed in detail.
What is Ducan Diet
Principles of the Dukan diet system are very cheerful: you can eat without restrictions and lose weight. However, not all are allowed, but certain foods. Well-known French physician Pierre Dukan, who developed this nutritional system, claims that people have the opportunity to eat in normal amounts without gaining fat. To do this, you need to teach the body to use not only carbohydrates and fats as fuel, but also protein.
The main condition for stabilizing weight according to Dukan is to adhere to this rule for the rest of your life: spend one day a week with exclusive protein foods. The rest, allowed to eat any food after the ideal weight has been set. Pierre Dukan believes that everyone’s weight should be in line with age, height and many other personal parameters, and not fashion needs.
Basic Rules
Ducan Diet Principles are based on dividing the diet into 4 phases. The first two stages aim to ensure that one does not gain extra pounds. Normal weight is reached at the end of the second phase. The third stage is to consolidate the results. The problem with being overweight is maintaining results. Anyone can lose weight easily, but after a while they regain it. When weight gain returns, the body becomes less sensitive to any diet. The third phase is used to solve the problem. The fourth stage lasts your lifetime.
Period
The first stage of the Ducan diet is the shortest - 2 to 7 days. The duration depends on the weight lost early. For those who want to lose weight, two days is enough, and for obese people it is recommended to stay for a week with a protein diet.
The second level takes longer. One man achieves the desired weight in 2 weeks, while the other takes six months.
The third step must be followed based on 10 days for each kilogram lost. For example, if you take 5 kg, then this phase of the Ducan diet will last for 50 days.
Ducan System
According to Pierre Ducan's observations, the intake of protein products gives surprising results to people who have lost weight. To avoid weight gain, you should adhere to two rules: walk twenty minutes daily and drink 3 tablespoons of oat bran daily. This is not a very strict dietary rule to have a beautiful figure and feel great. Let’s take a look at all the stages of the Ducan diet in detail.
Stage 1 Attack
The main purpose of the first stage of the Ducan diet is to begin the process of burning fat in the human body. In addition to the food allowed, you can drink coffee, tea, herbal preparations in reasonable amounts. From the salad dressing, it is allowed to use vegetable oils (olive, sunflower), soy sauce, balsamic vinegar. The use of spices, tomato paste and sweeteners is acceptable. If you like cottage cheese and meat dishes, seafood, fish and eggs, then the Attack phase will be the most delicious diet period.
Approved Products
What can you eat, what are the pros and cons of the Attack phase? Prolonged protein intake can have a negative impact on kidney health. But a 2-7-day diet will help unload the body, adjusting to weight loss.
Therefore, the product allowed from the Attack phase:
- Meat.Low-fat varieties are welcome: rabbits, turkeys, chicken, horse meat, beef. Sometimes allowed to eat underwear: kidneys, liver, tongue.
- Egg white.Chickens are allowed, but quail are better. It is best to reduce the intake of minimum egg yolks during the diet.
- Fish, seafood.All are allowed. It is better to steam, boil or boil. Canned meat and fish are not allowed, nor are fried foods.
- Milk and fermented milk products.All products are allowed, but fat-free - up to 0, 5%. You should not use dairy products with added sugars and artificial additives.
- Peanuts.You can take 1 handful per day, but only vegetable oil.
- Flax seeds.3 teaspoons a day is desirable.
Menu
Description of the estimated food for the day during the first phase:
- breakfast:low-fat cottage cheese, grilled chicken breast (200 g), coffee without milk and sugar;
- lunch: Crab sticks or oat bran muffins
- lunch:Spicy Mongolian beef, low-fat yogurt;
- afternoon tea:cinnamon pancakes;
- dinner:shrimp with garlic, chicken pieces, green tea.
Level 2 Replacement
If there is no meeting with the doctor before starting the first stage of the diet, it is good at this stage to undergo blood tests for cholesterol and sugar. If there are good clues, you can continue to the second phase of the Dukan diet, also called Cruise. It is designed to lose weight instantly. At the Rotation stage, there is no limit to the amount and frequency of feeding. The main point of the second phase of the Ducan diet is the protein and vegetable-vegetable changes of the day. We must not forget the method of drinking (about 2 liters of water a day).
Approved Products
oat bran remains a must in the diet. The protein products used are the same as allowed in the first phase. Vegetables added to them:
- all kinds of cabbage;
- eggplant;
- zucchini;
- leeks and onions;
- cucumber;
- carrots;
- bit;
- spinach;
- celery;
- radish, radish;
- paprika;
- asparagus;
- tomato;
- leafy salad;
- beans (green beans, green beans);
- labu;
- soya;
- chicory.
Menu
At this stage, it is allowed to prepare desserts that can be used as snacks. Any fruit is prohibited because it contains natural sugar.
Example of the second phase menu for today:
- breakfast:vegetables baked in foil, liver pate, cocoa;
- lunch:curd blancmange;
- lunch:seafood soup, boiled beef (200 g) with tomato sauce, asparagus beans;
- afternoon snacks:oatmeal cookies;
- dinner:boiled mussels or oysters with dill, lemon ginger.
Combined Level 3
The main goal of this phase is to get out of the diet in the most gentle way. Stage 3 Dukan diet adapts weight loss to a new diet as comfortably as possible. In humans, metabolic processes are stable, digestive tract normalizes, numerical parameters return to normal. If the previous stage of the Ducan diet is monotonous, then the third phase has a more varied menu. Fasteners are easier to hold, the main thing is to eat food within reasonable limits.
Approved Products
What can be added to the diet in the Consolidation phase:
- Fruit.Allowed to use one for each snack. If we talk about strawberries or raspberries, then a small part, if about watermelons or watermelons - one piece. Dried fruit is strictly forbidden.
- Whole grain bread.It is better to use products with bran or rye flour. No more than 2 pieces a day are allowed.
- Hard cheese.The fat content of the product should not exceed 50%. You can eat 40 g / day.
- Meat, game, chicken.Each species is allowed to be eaten no more than once a week.
- Foods that contain starch.Pasta, peas, lentils, rice, potatoes and durum cereals can be gradually incorporated into the diet during the Consolidation phase.
Menu
If the first and second stages of the Ducan diet are less strict, then the third is a place for kitchen creativity. Six days a week (except Thursdays) you can eat protein and vegetable dishes and are allowed to add. Thursdays can only be reserved for protein foods - this is an indispensable step in stabilizing weight.
Third-level example menu description:
- breakfast:a piece of hard cheese, a piece of whole wheat bread, low-fat yogurt, coffee;
- lunch:cottage cheese or casserole;
- lunch:pasta with squid, buckwheat soup with a slice of ham, freshly squeezed juice;
- afternoon snack:apple;
- dinner:baked potatoes with vegetables, a glass of milk.
Stage 4 Stabilization
All levels of Ducan are intended for weight loss. The stabilization phase no longer imposes restrictions, but this requires compliance with some of the rules that Pierre Dukan recommends to follow throughout your life:
- do not overeat;
- maintain regular walking habits or other physical activity;
- do not forget to monitor fluid levels (up to 2 liters of water a day);
- has protein once a day once a week.
In addition, there are foods that are prohibited, including sugar and fructose. It is best to avoid moldy cheese and goat's milk products. Fruits are not recommended to be eaten in large quantities - it is better to limit them to one daily intake. Meat can only be eaten from low-fat types and in limited quantities. The menu should be dominated by foods rich in protein and fiber, not fat. It is permissible to occasionally drink a glass of red wine. It is best to exclude other alcohols from the diet altogether, as it stimulates the appetite.
Approved Products
At Stabilization level, you can gradually return to a normal diet, but adhere to new dietary rules. Food intake should always be monitored so that weight does not return.
Sweets and carbonated beverages should be avoided. Better to see more vegetarian recipes. It is best to cook a vegetable salad without vegetable oil, seasoning with soy sauce or lemon juice.
Menu
When step-by-step weight loss is over, it is certainly easier to prepare the right foods, as the allowable food schedule has been expanded to the maximum. The main goal of Stabilization level is to strengthen the new nutritional system, which will prevent a person from straying from the path to the desired goal.
Sample menu for today's final phase:
- breakfast:one boiled egg, a slice of ham with whole wheat bread, coffee with cream;
- lunch:crab sticks or chicken casserole;
- lunch:sea fish ears, grilled eggplant;
- afternoon snack:a piece of watermelon or watermelon;
- dinner:julienne seafood, broccoli casserole with cheese, tea.