THE DUCAN DIET

The Ducan diet is a modern technique to lose weight based on the consumption of foods rich in protein. The use of this nutritional system allows not only to prevent weight gain, but also to get rid of 1. 5 to 50 kg of excess weight.

Currently, one of the most effective ways to deal with hated kilograms is Dr. Ducan's diet, which, unlike mono-diets, has a varied diet and is perfect for foodies.

General information

The principle of the Ducan Diet is based on the consumption of protein foods that are easily absorbed in the body, which contributes to the rapid loss of excess weight. Also, in the process of slimming, the gastrointestinal tract is cleansed of accumulated toxins and toxins, as well as an improvement in metabolism. The staples of this technique are bran, vegetables, lean fish, lean meats (chicken, turkey).

If it is necessary to lose 2-4 kg, a special Dukan express diet has been developed for 7 days, which is designed to speed up the metabolism to quickly obtain the desired effect. At the same time, it is strictly forbidden to independently increase its duration, as this can cause serious harm to health. With 5-10 kg of excess weight, attention should be paid to the Ducan diet for a month, which implies a gradual loss of weight observing a correct diet and exercise.

To increase the effectiveness of weight loss, while on the Ducan diet, you must meet the following requirements:

• do morning exercises every day, walk for at least 20 minutes;
• increase the consumption of clean water up to 2 liters per day;
• include oat bran in the daily diet, while its amount depends directly on the stage of the diet.

According to studies, the effectiveness of losing weight with this technique has been proven by professionals. As a general rule, overweight loss ranges from 0. 5 to 30 kg or more, while in 83. 3% of cases, 6-12 months after the end of the protein diet, weight stabilization occurs.

The duration of the diet depends directly on the excess weight and the individual characteristics of the organism.

Depending on the type of ingredients used, the protein method is of the following types:

• Ducan's Meat Diet;
• vegetarian.

The feeding method developed by Ducan consists of four phases:

• "Attack";
• Alternation or cruise;
• "Consolidation" or "Consolidation";
• "Stabilization".

Each stage has its own menu, duration, list of prohibited and acceptable products.

Advantages and disadvantages of the method

The Dukan diet involves the use of exclusively natural beneficial ingredients that enrich the body with essential vitamins and minerals. However, such a food system has some pros and cons, contraindications, which are important to take into account in the weight loss process.

Advantages of the method

1. Stabilization of weight and preservation of the result for a long time.
2. Security.
3. High efficiency. Subject to diet and basic requirements, weight loss per week will be 1. 5 to 6 kg.
4. There are no restrictions on the amount of food consumed and the timing of meals.
5. Significant weight loss from the first days.
6. A wide list of products, the use of which allows you not only to quickly lose weight without pain, but also to prepare delicious culinary masterpieces without damaging your figure.

The Ducan protein diet excludes the use of special chemical additives for weight loss, which have a destructive effect on the body.

Cons of a protein diet

1. Limited fat intake. At the same time, its deficiency in the body can lead to a deterioration in the state of the skin, the development of atherosclerosis, impaired cholesterol metabolism, inhibition of reproductive function, deterioration of the nervous system.
2. An imbalance in the diet, the need to consume vitamin and mineral complexes throughout the period of weight loss.
3. Difficulty getting used to a new diet, as a result, a person's work capacity decreases and fatigue increases.

The Ducan Diet, without fail, involves the daily consumption of oat bran.

Expert opinions and contraindications

Taking into account the comments of the doctors, the strengths of Dr. Ducan's method are:

• a carefully designed nutrition ladder, that is, the presence of the "fixation" and "stabilization" phases, which help to maintain the indicators of lost weight;
• low aggressiveness of the program, because of this, in the process of passing the technique, a person experiences minimal psychological stress;
• the need for physical activity;
• absence of time "X", after which eating is prohibited.

Diet weaknesses include insufficient dietary balance, as a result, decreased immunity.

Despite the indisputable advantages of this technique and the positive feedback from those who are losing weight, the Ducan scheme is contraindicated for people suffering from the following diseases:

• kidney failure;
• hydronephrosis;
• cholecystitis;
• hypertension;
• drop;
• problems with the cardiovascular system;
• stomach ulcer;
• intestinal dyskinesia;
• pyelonephritis;
• atherosclerosis;
• gallstone disease.

Furthermore, it is highly undesirable for the ducan diet to be used in adolescence or in people whose work is associated with increased mental work and concentration (eg, doctors, drivers).

Before starting to lose weight, you must determine the optimal weight, based on the characteristics of the physique, sex, age, height, as well as the degree of daily activity.

Phase # 1 - "Attack"

The first stage of protein weight loss is characterized by rapid weight loss and a marked decrease in volume. Among the four phases, the "Attack" stage has the most stringent requirements, which must be met flawlessly, as it is during this period that the total loss of excess body weight is determined in the entire Ducan diet.

"Attack" is a powerful protein load of the body, which helps to change the metabolism and quickly eliminate body fat. In this phase, it is allowed to include unlimited protein products in the diet. At the same time, it is important to bake all dishes on the grill or steamed, without using fat, which will make it possible to exclude the use of excessively high-calorie foods from the menu.

The first phase completely prohibits the intake of plant foods, restricts the use of salt and seasonings in the cooking process. The beginner's diet allows the use of pure meat, seafood, fish, raw and hard boiled eggs, low-fat sour dairy products.

The mandatory conditions for losing weight in the "Attack" stage are the use of double ground oat bran at least 1. 5 tablespoons. tablespoons a day and drink plenty of water, at least 2 liters. fluids per day.

As a general rule, the Attack stage is characterized by increased fatigue, weakness, irritability, hunger pangs, bad mood, and dry mouth. That is why, at this stage, you should not do heavy physical exercises, it is enough to limit yourself to a light warm-up and walk.

To avoid exhaustion of the body during this period, it is important to include vitamins in the diet.

Weekly Attack Phase Menu

Day n. 1

• breakfast: meat, steamed scrambled eggs, coffee or tea;
• lunch - bran bread, ear;
• afternoon tea - meringue or cottage cheese casserole;
• dinner: green or herbal tea, baked meat.

Day 2

• breakfast - mineral water or tea, bran pancakes;
• lunch - boiled egg, soup with lean meat (veal, veal);
• afternoon tea - low-fat yogurt;
• dinner: steamed fish or crustaceans.

Day 3

• breakfast - tea, fish, omelette;
• lunch: skim milk, chicken cutlets;
• afternoon tea - yogurt or kefir, cottage cheese;
• Dinner: clams or slightly salted salmon.

Day 4

• breakfast: green tea, melted cheese, bran bread;
• lunch - soup;
• afternoon tea - coffee, cottage cheese casserole;
• Dinner: steamed rabbit meat, kefir.

Day 5

• breakfast - yogurt, two boiled eggs;
• lunch: kefir, chicken liver or fish cakes;
• snack: lean ham or cottage cheese, skim milk;
• Dinner: herbal tea, duck / goose / turkey steak, melted cheese.

Day 6

• breakfast: scrambled eggs, coffee, two crab sticks;
• lunch: lean chicken broth with meatballs;
• afternoon tea - yogurt, bran;
• Dinner: gluten (2 tablespoons), green tea, seafood.

Day 7

• breakfast - cottage cheese casserole, coffee;
• lunch: toast with bran, parsley, ear;
• afternoon tea - light cottage cheese dessert, tea;
• dinner: kefir or skim milk, chicken cutlets.

The portion given for the ducan can be adjusted, depending on the state of health, that is, reduced by making a menu for 3 days. For example, you can change meals or limit your food intake to 3 times a day. For a variety of food rations, specially developed dishes are presented on the web: "recipes for the first stage".

The duration of the "Attack" phase varies in the range of 3-10 days and depends on the excess weight: up to 20 kg - 3-5 days, from 20 to 30 kg - 5-7 days, more than 30 kg - 7-10 days.

Phase n. # 2: "Alternation" or "Cruise"

Cruising is one of the most important stages of weight loss according to the Ducan method. The essence of the stage is the alternation of days protein-vegetable, protein. The duration of the second phase depends on the weight lost during the attack and is determined on the basis of the following calculation: 1 kg of weight lost in the first stage corresponds to 10 days in the “Cruise” stage.

If it is necessary to lose up to 10 kg, the alternation scheme of protein, protein-vegetable days can be 1: 1, 2: 2, 3: 3, more than 10 kg - 5: 5. In the second case, it is important to consult a doctor first, as this system has a severe effect on the body, which can lead to deterioration in health from slimming.

At the same time, the weight loss process will be much slower than during the "Attack" period and then only slow down, which equates to 1 kg of weight lost per week.

The safest and most efficient program for the Cruise phase is a 1: 1 or 2: 2 distribution.

Step two eliminates starchy foods like avocado, artichoke, potatoes, corn, lentils, beans, kidney beans, as well as rice, grains, and fat. It is strictly forbidden to eat mayonnaise, desserts and high-fat cakes. At the same time, raw vegetables are allowed during the cruise. If necessary, they can be heat treated (baking, boiling).

Unlike the first phase, where the consumption of protein products was in unlimited quantities, the second stage involves the intake of vegetables in portions and only in the amount that can satisfy the feeling of hunger.

Given the beneficial properties of oat bran and, in particular, the ability to bind and actively remove cholesterol, at the alternation stage it is important to eat them at least 2 tablespoons. spoons every day.

Sample menu for toggle stage 1-1

Day n. 1

• breakfast: coffee, scrambled eggs, carrots, bran bread;
• lunch - steamed lean beef steak, vegetable soup;
• afternoon tea - herbal tea, syrniki;
• dinner: fresh vegetable salad, baked meat.

Day 2

• breakfast - cottage cheese casserole, kefir;
• lunch - hodgepodge;
• afternoon tea - coffee, sandwich with slightly salted fish;
• dinner: skim milk or yogurt, meat roll.

Day 3

• breakfast: yogurt, scrambled eggs, bread
• lunch - fish soup or meat / vegetable soups;
• afternoon tea: coffee, bran pancakes;
• dinner: raw vegetable salad, chicken cutlets.

Day 4

• breakfast - herbal tea, scrambled eggs, boiled beets;
• lunch: baked fish, bran;
• afternoon tea - cheesecakes;
• Dinner: meatball soup.

Day 5

• breakfast: lightly salted salmon, coffee, hard-boiled eggs;
• lunch - "cabbage" salad, turkey meat;
• afternoon tea - cottage cheese casserole, kefir 0%;
• Dinner: processed cheese, fish with vegetables, tea.

Day 6

• breakfast - coffee, cheesecakes;
• lunch - bran bread, ear;
• afternoon tea - crustacean or mollusc salad;
• dinner: baked fish or meat.

Day 7

• breakfast - chicken fillet, tomato and radish salad;
• lunch - soup with beef meatballs;
• afternoon tea - cheesecakes, coffee;
• dinner: zucchini dishes, kefir.

Phase n. 3: "Consolidation" or "Consolidation"

During the third phase, the weight is stabilized and the effect achieved in the previous periods is fixed. The duration of this stage determines the number of kilograms lost during the cruise and is determined on the basis that 10 days of the consolidation stage fall by 1 kg of lost body weight.

A prerequisite for the "Consolidation" phase is to spend one day of "protein" a week, as well as a daily intake of 2. 5 tablespoons. l oat bran and 1, 5 l of purified water.

List of products allowed for consumption during the posting period:

• fruits, no more than one serving per day, except bananas, grapes;
• low-fat cheese, up to 40 g;
• bread, 2 slices;
• honey;
• spices;
• beans, peas, lentils;
• rice, corn;
• potatoes;
• pasta.

In addition, the daily use of vegetables from the second phase and protein foods from the first is allowed, in any combination, but in moderation. The maximum serving size is no more than 220g.

The main feature of the "Consolidation" stage is the ability to eat absolutely any food once or twice a week for dinner.

There are two important rules to follow:

• do not eat more than one portion of the first, second course and dessert;
• the time interval between holiday meals must be at least 2 days.

7-day menu for the "Consolidation" phase

Day n. 1

• breakfast - tea, cheesecakes;
• lunch: whole wheat bread, ear;
• afternoon tea - rhubarb;
• dinner: boiled potatoes or corn porridge, chicken cutlets.

Day 2

• breakfast - coffee, casserole with red berries;
• lunch - bran bread, hodgepodge;
• afternoon tea - cheesecakes;
• dinner - vegetable salad, chicken fillet.

Day 3

• breakfast: low-fat cottage cheese, yogurt;
• lunch: fish soup, low-fat boiled fish;
• afternoon tea - vegetable mousse;
• dinner - kefir, beef.

Day 4 (Attack stage menu of the day)

• breakfast: scrambled eggs, coffee, zucchini;
• lunch: lean chicken broth with meatballs;
• afternoon tea - yogurt, bran;
• dinner: green tea, seafood.

Day 5

• breakfast - coffee, sandwich with lean ham;
• lunch - salad, steamed veal chops;
• afternoon tea - berries;
• dinner - puckering, baked fish.

Day 6

• breakfast - cottage cheese, kefir, bran bread;
• lunch - hodgepodge, salad;
• afternoon tea - cheesecakes;
• dinner - vegetable stew, rice

Day 7

• breakfast: a sandwich with slightly salted salmon, green tea;
• lunch - fish with vegetables;
• afternoon tea - goji berries;
• dinner: salad, turkey bun.

You can make adjustments to the above diet, taking into account the allowed and prohibited foods, while in the "Consolidation" stage it is important to ensure that one day a week is strictly protein.

Phase 4: stabilization

The final stage of the Ducan diet is the stabilization stage, which provides a diet for life.

1. Water. The consumption of purified non-carbonated liquid per day should be at least 1. 5 liters.
2. Sports. To maintain the shape and tone of muscles, you need to do morning exercises every day, walk for 0, 5-2 hours, walk at least 10, 000 steps a day.
3. Oat bran, should be added to food in an amount of 3 tablespoons. spoons / day.
4. Protein Day. Once every 7 days, meals should be organized according to the principle of the first phase.
5. A balanced diet. Make sure you eat one slice of cheese, two starchy foods, two slices of bread, vegetables, fruits, and high-protein ingredients every day.
6. Moderation in food intake.
7. Limit your consumption of fish, but replace it with other seafood.
8. Avoid stressful situations.

Compliance with these rules will stabilize and maintain the result within certain limits, obtained as a result of three stages.

Diet Breakdown

In case of violation of the correct diet according to the Ducan concept, the following steps should be taken to restore the weight loss program without reducing its effectiveness:

• produce proteins the next two days;
• increases the duration of the "frustrated" phase by several days;
• limit salt intake;
• increase fluid intake per day: water - up to 2 liters, green tea - 2 cups;
• walk for an hour during this period;
• increases sleep duration.

Meeting the above factors will make the breakdown less painful, minimize the consequences of deviating from the diet, and will not harm your health.

Dukan Vegetable Method

In case of non-consumption of meat products, a special weight loss system has been developed: the Dukan diet for vegetarians, which consists of replacing animal proteins with vegetables. In fact, this technique differs from the "standard" concept by excluding fish, meat, offal, sausages and shellfish from the menu.

During the "Attack" period in the diet, it is recommended to focus on: cottage cheese, yogurt, kefir, low-fat cheese, tofu, okaru, soy meat, 0% milk. In the "Cruise" stage: for mushrooms, squash, spinach, broccoli, beans, cabbage, carrots, aubergines, peppers and lactic acid products. In the "Fixation" stage it is allowed to use all the ingredients of the first two phases, as well as several slices of bread, raisins, prunes, rice, buckwheat, oats.

An important condition for the fourth phase is to consume one day of protein a week, as well as a daily intake of 4 tablespoons. l. oat bran, 1, 5-2 liters of water, exercise.

Frequently Asked Questions

Is a high protein diet good or dangerous for men?

The Ducan Technique is designed for weight loss and is independent of gender. Proper nutrition according to the scheme, daily sports activities will gradually lose excess body weight and improve well-being, both in men and women.

What kind of sweetener can I use on the Ducan diet?

Xylitol, sucralose, aspartame, stevia.

Can honey in the Ducan diet?

It is strictly prohibited, as it is 100% sugar, which is not allowed at all to add protein to the diet during and after losing weight.

Why is the Ducan diet dangerous?

The practice of this nutritional system is highly recommended for people with diabetes mellitus, since the process of assimilation of sugar from some vegetables and fruits is much faster than when taken in pure form. That is why not taking this factor into account can lead to a deterioration in the condition of patients.

Constipation with the Ducan diet what to do?

During the period of habituation of the body to a new diet, the problem of difficulty in defecation can often arise.

To eliminate such an unpleasant phenomenon, experts recommend:

• increase the amount of liquid consumed per day to 2 liters, while it is important for 35 minutes. drink 0, 25-0, 5 liters of water before eating;
• contains fibers such as rhubarb compote;
• change the diet, that is, alternate protein and protein-vegetable days according to the 1: 1 scheme;
• to increase the number of sports, in particular, to focus on fast walking and swinging the press;
• Include paraffin oil in the diet.

What is COM in the Ducan diet?

The abbreviation "SOM" is often found in the protein method for weight loss, it stands for 1. 5% skimmed milk powder.

Can alcohol be allowed in Dukan's diet?

The use of pure alcoholic beverages in the process of weight loss is strictly prohibited. However, it is allowed to use them in the preparation of main dishes, sauces, without a covered lid (up to 3 tablespoons per day) in the "Cruise" stage. This is due to the fact that during the heating period, the alcohol evaporates, leaving only a flawless aroma.

What kind of cheese can you eat on the Ducan diet?

In the "Alternation" stage, it is allowed to include in the daily diet 30 g of grated cheeses, with a maximum fat content of up to 6%, and during the "Consolidation" phase - up to 40 g of theHigher protein variety with a fat content of 20%, up to 60d - from 10%.

Can mushrooms be in Ducan's diet?

The use of "Forest bread" is prohibited in the "Attack" stage, allowed during the "Alternation" and "Arrangement" periods.

Can seeds be on the Ducan diet?

Due to the increased fat and calorie content, it is recommended to completely exclude this product from the diet during weight loss. It is allowed to consume seeds in moderation only after achieving the desired result, in the "Stabilization" stage.

How much weight can you lose on the Ducan diet?

In case of strict compliance with all conditions, this technique will help to lose 5 to 50 kg or more. You can verify this by looking at the reviews and the results with photos of people losing weight.

Can you eat bread on the Ducan diet?

Diet bread with oat bran is allowed.

Can corn on the Ducan diet?

Due to the high starch content, it is strictly forbidden to use this product during the weight loss period. The use of corn in limited quantities is allowed in the "Stabilization" stage.

Can chicken broth follow the Ducan diet?

Yes, from the first phase, as long as it is done from the spine.

Ducan technique in "special" cases

Often in the process of pregnancy and feeding a child, a woman accumulates kilograms, which are necessary for the full development of the baby. Optimal weight gain is directly related to body weight before pregnancy and generally ranges from 5 to 20 kg. However, there are cases in which the "acquisition" of extra kilos occurs at an accelerated rate, which leads to excessive obesity of the mother and contributes to the risk of giving birth to an unhealthy baby, as well as the developmentof diseases of the musculoskeletal and cardiovascular system.

Dukan's diet for pregnant women

1. Eliminate sweets and baked goods from your diet, which provide "empty" calories and cause constipation.
2. The weekly rate for starchy foods is two servings.
3. Daily consumption of fruits and berries, except bananas, cherries, grapes, in two servings
4. Replacement of "protein" on Thursday for "protein".
5. Adding lactic acid products and milk to the diet 2%.
6. Possibility of unique reception of your favorite dishes in limited quantities once a week, the so-called "party".

The best option for a pregnant woman is to eat five times a day, with breaks of 3 to 3, 5 hours. However, due to the individual characteristics of the body, if such a diet scheme is suitable for a woman, it is necessary to observe the well-being of her, individually.

Approximate menu for nursing mothers and during pregnancy:

• breakfast - green tea, whole wheat bread, ham omelette;
• second breakfast - berries or fruits;
• lunch: baked lean meat, low-fat chicken broth or fish soup, salad;
• light snack: green tea, curd and red fruit casserole;
• dinner: turkey fillet, pasta, vegetable stew.

The Ducan diet for nursing mothers not only consists of proper nutrition, but also involves walking every day for at least 20 minutes in the fresh air.

Output

If you follow all the requirements of the Ducan diet, if necessary, you can lose weight by 30 kg or more, as well as speed up metabolism, cleanse the body of toxins and improve your well-being. However, it should be remembered that the "stabilization" phase lasts a lifetime, so during this period the menu must be chosen carefully so that the lost kilograms do not reappear.