The author of this modern worldwide protein diet is the French nutritionist Pierre Ducan. The diet helps not only to lose weight without harm to health, but also to cleanse the body. It was Dukan's protein diet that made Prince William's chosen Kate Middleton look like the most beautiful bride at her wedding.
Principles of the Ducan diet
If you follow the Dukan diet correctly and accurately, then you will quickly achieve excellent results in losing weight, and in the future the weight will stabilize and will always be normal. To get a stable result, the diet must be followed for several months. And in the future, if you wish, you can eat in accordance with the principles of Dukan's protein diet throughout your life.
The diet provides for limiting the amount of carbohydrates and fats in the diet, with an emphasis on protein.
Dr. Dukan believes that without enough protein in our diet, the normal functioning of the body is almost impossible.
On the plus side, you can eat any amount of food at any time. The Ducan diet is divided into four stages, during which you can easily lose the hated pounds and then regain them.
Ducan's diet: general rules for all stages
- Drink 1. 5 liters of still mineral or drinking water every day.
- Remember to consume oat bran every day - 1, 5-3 tbsp. spoons washed with water (protein diets often provoke constipation, bran is offered as a means of prevention).
- Daily walks in the fresh air.
- Take vitamin supplements during the first and second stages of the diet.
Ducan's Diet: First Stage - Attack
The first stage of the diet, depending on how much you have to lose, lasts from three to ten days.
- If you are overweight up to 10 kg, then the first stage will take three days.
- If the excess weight is 10-20 kg, then three to five days.
- If you are overweight more than 30 kg, then the duration of the Attack can be 5-10 days.
Products for the diet of Pierre Ducan
At the 1st stage of the diet, the main food is protein products. During the Attack you can lose two to six extra pounds. At the same time it is allowed to eat all the products listed below, in any quantity, until full satiety.
Allowed foods in Attack include: kidneys and liver, beef and veal tongues, skinless lean poultry, lean pork and beef and fish, all of which are fat-free (cooked, steamed or grilled). The variety of seafood is great because it is low in calories and contains protein. You can eat lean ham, boiled and raw eggs.
Skim milk and cottage cheese, as well as other dairy and fermented dairy products are allowed.
Lemons, pickles are allowed from plant foods.
Be sure to include in the diet oat bran 1, 5 tbsp. spoons.
Spices can be added in small amounts, including salt, vinegar, onions and garlic.
As for the liquid, it should be consumed as much as possible. Drink mineral water, diet cola, green tea and herbal tea, coffee. Consume at least two liters a day.
Important: at the 1st stage of the diet you may experience increased fatigue, weakness, dry mouth. Take vitamin supplements during the first and second stages of the diet.
Dr. Ducan's diet: second stage - alternation (cruise)
During the dietary rotation phase, Dr. Dukan recommends alternating protein (protein) days with days when you can also eat vegetables. The alternation lasts as long as necessary to achieve the required weight. Just like in the first step, the rotation pattern depends on how much weight you need to lose.
- Up to 10 kg - protein days and days when you can eat vegetables alternate in a sequence of 1: 1, 2: 2 or 3: 3.
- If you are overweight, then you will need to alternate days - 5: 5.
Vegetables that can be consumed in the so-called "protein-vegetable" days are as follows: cucumber, tomato, radish, asparagus, green beans, spinach, all kinds of cabbage, celery, eggplant, pumpkin and pepper.
You can add beets and carrots to this list, but they can only be consumed occasionally.
Forbidden: potatoes, avocados, peas, beans, lentils.
Vegetables can be eaten raw, roasted and cooked. In addition, you can add 2 products from the following list to your Alternative diet every day:
- soy cream - 2 tbsp;
- sour cream 3-4% - 1 tsp. ;
- vegetable oil - only for frying food;
- low-fat cheese - 30 g;
- dry wine - 3 tablespoons;
- ketchup - 1 tablespoon;
- starch - 1 tbsp.
It is also allowed to use: gelatin, agar-agar, garlic, seaweed, gherkins, soy sauce, mustard, vinegar and adjika, any spices, sugar substitutes and beverages with a caloric content of less than 1 kcal per 250 ml, natural canned fish, tofu, skimmed milk powder. . .
You can pamper yourself with crab sticks, but no more than eight a day. Remember to consume oat bran every day - 2 tbsp. spoons.
Ducan's diet: stage three - solidify the result!
The third stage is also called Consolidation. The duration of the third depends on how much you have lost in the previous two stages. We will "fix" every lost kilogram for 10 days.
Stage fixing rules:
- Every day we eat oat bran - 2, 5 tbsp. Spoons.
- We continue to eat only protein foods once a week.
- Twice a week for breakfast or lunch you can eat any dish, even high-calorie. However, such days should not follow each other.
- We add to the daily diet a portion of fruit (except bananas, grapes and cherries), 40 grams of mature cheese and two slices of bread.
- You can afford a portion of rice, pasta, potatoes, peas or beans twice a week.
Pierre Ducan's diet: fourth stage - weight stabilization
At this stage, the desired result has already been achieved, you have lost weight. Now your main task will be to consolidate the achievement.
The fourth stage of Ducan's diet does not involve any special restrictions on food, but one day a week Pierre Ducan still recommends eating only protein foods.
In addition, you should eat 3 tablespoons of oat bran every day.
Dietary benefits from the French nutritionist Ducan
First, the diet of the French nutritionist Ducan is effective, the weight does not return after this diet.
Secondly, you can eat permitted foods in any quantity, which means that you do not feel hungry during the diet. The diet is suitable for those who like to cook and eat deliciously. It is very important in the first stage that the weight first disappears quickly, which motivates you to continue the diet.
We draw your attention to the fact that effective and most important safe weight loss should be performed under the supervision of an experienced nutritionist.