Despite the fact that the well-known Ducan protein diet has become a long time, today it still enjoys great popularity and is considered one of the best weight loss systems. It is about her that will be discussed in our article.
As the name implies, this system of weight loss is named after its creator of the French neurologist Pierre Dukan. Yes, it is neurologist. Oddly enough, initially the doctor had nothing to do with dietetics, the impetus for the study of this sphere was Ducan's desire to help his friend, which had long suffered from excess weight. Quite unexpectedly, the diet he developed gave an excellent result - the first patient of the doctor in just five days got rid of almost three kilograms, and in the next few days lost another one and a half. It was this incident that was the beginning of Ducan’s career as a nutritionist. Subsequently, the doctor improved his system and made it as safe and effective as possible.
Ducan's diet principle
If you are not the first day preoccupied with weight loss and were interested in various weight loss systems, you probably heard about low -carb or protein diets. It is on their basis that the diet of Pierre Ducan was built. However, unlike the former, it includes a whole set of actions, which allows not only to achieve the desired result, but also to fix it for a long time.
The process of losing weight proposed by the French doctor consists of only four stages. Each of them pursues a certain goal, has a different duration and involves the consumption of different products. But all these stages have one common component - the basis of their diet is proteins, thanks to which weight loss occurs. Such an action of protein foods is explained by the fact that the body on its assimilation has to spend a lot of energy, the lack of which he is forced to compensate for fat deposits. In addition, proteins are split slowly, so nutrients in the blood are in small portions, as a result, a person does not experience hunger for a long time.
Doctors express various opinions about the protein diet of Ducan, which involves a high protein content and restriction of carbohydrates. Supporters argue that such a diet contributes to a rapid weight loss and metabolic improvement. However, experts warn of possible health risks. Prolonged protein consumption can adversely affect the kidneys and liver, especially in people with a predisposition to diseases of these organs.
Resolved products include low -fat meat, fish, eggs and dairy products, while carbohydrates, such as bread, pasta and sweets, are prohibited. Doctors recommend that you observe the balance and not forget about the importance of vegetables and fiber for the normal functioning of the body. Ultimately, before starting such a diet, it is important to consult a doctor in order to avoid undesirable consequences.
The main recommendations for compliance with Ducan diet
In addition to the abundance of proteins, it is always full to be full of restrictions on volumes or number of servings. Despite this, it is still not worth overflowing, it is better to observe the measure. It is recommended to prepare all dishes by Ducan’s diet without frying in oil or other fats. Any sweets, alcohol, fats, flour products, cereals and other products with a high carbohydrate content should be excluded from the menu. Along with this, it is recommended to reduce salt intake. To control its quantity, try to salt food only after cooking.
In order to remove protein decay products from the body, be sure to drink as much clean water as possible daily, its volume should be at least one and a half liters. The abundance of protein foods does not affect the work of the gastrointestinal tract. To reduce the likelihood of problems with the intestines and stomach will helpOatmeal consumption. Only one and a half - three spoons of this remarkable product per day, not only improve peristalsis and save from constipation, but will also help reduce cholesterol. Sharbie must be eaten throughout the diet. They can be steamed, added to yogurt or kefir, grind and cook baking from them.
Well, in order for Ducan’s protein diet to bring an even better effect, during it, take daily walks or go in for sports.
Ducan diet stages
The greatest consumption of protein foods is in the first two stages. The main products for Ducan's diet for this time:
- seafood - squid, oysters, shrimp, crayfish, mussels, etc. ;
- Fish - any kind, canned fish and smoked fish are allowed;
- Bird, except for goose and duck;
- Low -fat meat - veal, rabbit, beef, lean ham. Pork is not desirable, but it is still possible, just choose pieces of meat without fat;
- offal - language, liver, kidneys;
- eggs;
- Dairy products with zero fat.
At the second stage, the menu includes vegetables, but only those that contain a minimum of carbohydrates. These include: tomatoes, green salad, radishes, pumpkin, pepper, onions, sorrel, onions, turnips, patch beans, spinach, chicory, zucchini, cucumbers, all types of cabbage, celery, carrots, manhold, beets, eggplant, asparagus, mushrooms, soybean is also allowed.
The diet of the remaining stages is not so strict, it is expanding significantly, more and more products containing products and drinks are introduced into it. Let's look at each stage in more detail.
Ducan protein diet attracts the attention of many due to its simplicity and effectiveness. The basic principle lies in high protein consumption and carbohydrate limitation, which contributes to a rapid weight loss. The diet consists of four stages: attack, alternation, fixing and stabilization. At the first stage, only protein products are allowed, such as meat, fish and eggs, which allows you to quickly lose extra pounds.
However, the diet has its opponents. Some experts warn of possible health risks, such as a deficiency of vitamins and minerals. It is important to remember that not all products are equally useful, and it is worth avoiding processed meat products and high -calorie sauces. In general, many note that the diet helps not only to lose weight, but also to improve overall well -being, if you follow all the recommendations and monitor their condition.
Ducan diet - what is wrong? A critical analysis from a doctor of a nutritionist.
Stage attack
This is the hardest, but the most effective stage. During it, a change in metabolic processes occurs, the process of decay of fat is activated and the largest weight loss occurs. Despite the greater efficiency of the attack stage, it is not recommended to get involved in too long, since it can be dangerous for health. Its duration should directly depend on the amount of kilograms from which you want to get rid of the entire diet.
- If for all the time of the diet you intend to get rid of 5 or less kilograms, the attack stage should last 2 days;
- 6-10 kilograms-from 3 to 5 days;
- 11-20 kilograms from 6 to 7 days
- More than 20 kilograms - from 7 to 10 days.
Ducan protein diet during the first stage, depending on the initial weight, makes it possible get rid of 2 to 6 kilograms. During it, only protein foods are allowed to eat, the list of which was given above.
In addition to her, in moderation, consumption of unsweetened black, herbal and green tea, a decoction of rosehips and coffee is allowed. For the preparation and refueling of dishes, you can use salt, gelatin, yeast, soy sauce, vinegar, lemon juice, mustard, grass, spices, half the middle bulb per day, dill and parsley. To make it easier for you to make the right diet, we suggest that you familiarize yourself with the example of the menu.
Diet Pierre Dukan - menu attack
The first day
- low -fat yogurt with bran, a pair of boiled eggs and tea;
- bay from the tongue;
- Married in herbs and lemon juice, and then grilled fish fillet.
The second day
- omelet and coffee;
- chicken soup with greens;
- stewed beef.
The third day
- cottage cheese and coffee;
- fish cutlets;
- A portion of boiled seafood.
The fourth day
- boiled chicken, tea and yogurt;
- Beef steak, fried in a pan with anti -stick coating without adding fat or oil.
- Baked fish.
Fifth day
- scrambled eggs, milk or tea with milk;
- fish soup with the addition of greens;
- chopped chicken cutlets.
In order not to break, you must not allow hunger, so arrange snacks. Any products are suitable for them, of course, from permitted ones. For example, you can prepare chips or cutlets, stock up on yogurt or cottage cheese, in addition to this, even an ordinary glass of milk or kefir will become a good snack.
Stage alternation
Unlike the first, the second stage of Dukan’s diet also includes vegetables, but only those that do not contain a lot of carbohydrates and starch. Their list was given above. But, unfortunately, there are vegetables when it is impossible. The whole point of the stage of alternation is to alternately arrange only protein days and days during which protein consumption is combined with the use of vegetables. Alternation can be different, for example, today you eat only protein foods, tomorrow protein-vegetable, the day after tomorrow is protein, etc. Or you eat proteins for two days in a row, and then complement them with vegetables for two days in a row, then again two protein days, etc.
The most sparing for the bodyAn alternation is considered every other day, which is why, most often, it is recommended to adhere to it. But for people with too much weight this may not be enough. Therefore, they should alternate different types of nutrition through three, four or five days.
In this period, it is desirable to increase the consumption of bran to two spoons. The main list of products for Ducan’s diet, consisting of protein food and vegetables at the stage of alternation, can be supplemented with a teaspoon of any vegetable oil, citrus fruits, basil and other additives allowed for "attack".
The introduction of vegetables into the diet allows it to make it very diverse. They can be consumed separately, making all kinds of salads, stew, Ratatuy, puree, etc. Combine with meat, preparing soups, casseroles, beigus, omelettes, etc.
So you should eat until the necessary result is achieved. Since the predicted weight loss at this stage is about a kilogram per week, it can last one month and six months.
Stage consolidation
The main task of this stage is to maintain a new weight and prevent its further increase, this can also be called the consolidation of the results. Ducan's diet recommends consolidation at the rate of ten days per kilogram, lost weight. In other words, if you managed to get rid of five kilograms during the first two stages, the third should be spent fifty days.
In this period of time beginsgradual return to the usual diet. The menu of the fixing stage is significantly expanding to the products that you eat, others are added, this: this:
- 200 grams per day of any fruit, except for grapes, cherries, dried fruits, figs, bananas.
- A tablespoon of honey per day.
- 2 pieces of bread of rough grinding or rye bread;
- A portion (200 grams in finished form) pasta, legumes, lentils, couscous, corn and rice, as well as a couple of baked potatoes or cooked in a uniform. All these products can be eaten in the first half of the fixing stage only once a week, in the second - twice a week and one portion without adding oil.
- Fatty meat, but no more than times a week.
- 40 grams of low -fat cheese of solid varieties per day.
- The permissible portion of vegetable oil to a tablespoon per day and bran to two and a half tablespoons increases.
In addition, in the first half of the consolidation phase, it is allowed to organize a "festive" dinner or lunch for yourself once a week, during which it is allowed to eat anything and you can even drink a glass of wine. In the second half - such lunches are allowed to be arranged twice a week.
But for this stage there is one very important rule - it is necessary to observe a protein day every seven days, during which only protein foods are eaten, as in the first phase.
Stabilization stage
This is the last, final stage, having the greatest duration - ideally all his life. Its main goal is to prevent a second set of weight. In this phase, the diet Ducan menu offersbuild on the basis of the stage of consolidation. Nevertheless, it is not necessary to observe it as strictly as before, because minor violations will no longer bring a quick weight gain. The main thing is to prevent old food habits and adhere to three mandatory rules:
- Determine for yourself the day of the week during which you will only eat protein and always observe it.
- Drive three tablespoons of bran daily.
- Be more active, move more, walk, and best of all go in for sports.
To whom the contraindicated protein diet Ducan
First of all, Pierre Dukan should abandon people who have serious problems with the gastrointestinal tract, kidney disease, liver, heart and blood vessels. In addition, such nutrition can harm pregnant women and children, as well as those whose work requires large mental stress.
Question-answer
What is possible and what is impossible on Ducan's diet?
In the Ducan diet menu, you can include chicory, sorrel, spinach, radish, tomatoes, onions, beans, etc. Potatoes, rice, lentils, avocados, peas are prohibited. The daily dose of bran should be increased.
What can be eaten with Ducan protein diet?
It is allowed: chicken, chicken liver, turkey, beef, low -fat bacon, calf chopped, stewed veal, etc. The only source of carbohydrates that is allowed in this phase - 1, 5 tablespoons of oat bran. It is necessary to drink at least 1, 5 liters of water and play sports daily for 20 minutes.
What products are allowed on Ducan?
The permitted products on the attack include: kidneys and liver, beef and calf tongues, low -fat poultry meat, low -fat pork and beef meat and fish, all this is cooked without fat (cooked, prepared for steam or grilled).
What products are allowed on the attack?
Menu: exclusively protein products: meat, fish, poultry, seafood, eggs, low -fat cottage cheese. Restrictions: a complete rejection of carbohydrates, fruits, vegetables, dairy products (except for low -fat cottage cheese), oil, sugar, alcohol.
Adviсe
Council No. 1
Before starting the protein diet of Dukan, be sure to consult a doctor or nutritionist. This will help to avoid possible contraindications and individually choose a suitable food plan.
Council No. 2
Follow the consumption of water. During a protein diet, it is important to drink a sufficient amount of liquid to avoid dehydration and maintain normal kidney operation.
Council No. 3
Include a variety of protein sources in the diet. It can be not only meat and fish, but also dairy products, eggs and vegetable proteins. This will help to avoid monotony and ensure the receipt of all the necessary amino acids.
Council No. 4
Do not forget about physical exercises. Combine a diet with regular physical activity to improve results and maintain health at a high level.