SHOP'S DIET

The Ducan diet is a modern weight loss technique based on consuming protein-rich foods. The use of this food system allows not only to prevent weight gain, but also to deal with 1, 5 to 50 kg of excess weight.

Currently, one of the most effective ways to deal with the hated pounds is Dr. Ducan’s diet, which unlike the mono-diet has a varied diet and is perfect for those who love delicious food.

General information

Principle The Ducan diet is based on the consumption of protein foods that are easily absorbed by the body, which contributes to the rapid loss of extra pounds. In addition, in the process of losing weight, the gastrointestinal tract is cleansed of accumulated toxins and toxins, as well as improving metabolism. The main products of this method are bran, vegetables, lean fish, lean meat (chicken, turkey).

If it is necessary to lose 2-4 kg, a special express Dukan diet has been developed for 7 days, which is designed to speed up the metabolism in order to quickly achieve the desired effect. At the same time, it is strictly forbidden to increase its duration on your own, as this can seriously harm your health. With 5-10 kg of extra pounds, you should pay attention to the Ducan diet for a month, which includes gradual weight loss with respect to proper diet and exercise.

In order to increase the effectiveness of weight loss, while adhering to the Ducan diet, the following requirements should be adhered to:

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

According to studies, the effectiveness of weight loss using this technique has been proven by professionals. Weight loss as a rule varies from 0, 5 to 30 kg or more, while in 83, 3% of cases, 6-12 months after completion of a protein diet, weight stabilization occurs.

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

According to the type of ingredients used, the protein method is of the following types:

• Ducan's meat diet;
• vegetarian.

The developed way of feeding along the shop consists of four phases:

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

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

Advantages and disadvantages of the method

The

Dukan diet presupposes the use of exclusively natural beneficial ingredients that enrich the body with essential vitamins and minerals. However, such a diet system has some advantages and disadvantages, contraindications, which are important to consider in the weight loss process.

Advantages of the method

1. Weight stabilization and preservation of results for a long time.
2. Security.
3. High efficiency. Depending on the diet and basic requirements, the weekly weight loss will be from 1, 5 to 6 kg.
4. There are no restrictions on the amount of food consumed and the time of meals.
5. Significant weight loss from the first days.
6. A wide list of products, the use of which enables not only painless fast weight loss, but also the preparation of delicious culinary masterpieces without harm to the figure.

Ducan's protein diet excludes the possibility of using special chemical weight loss supplements that have a destructive effect on the body.

Against protein diet

1. Limited fat intake. At the same time, their lack in the body can lead to worsening of the skin condition, development of atherosclerosis, disturbed cholesterol metabolism, inhibition of reproductive function, deterioration of the nervous system.
2. Dietary imbalance, the need to consume vitamin-mineral complexes throughout the weight loss period.
3. Difficulties in getting used to the new diet, as a result, a person's ability to work decreases and fatigue increases.

The Ducan diet, without a mistake, includes daily consumption of oat bran.

Expert opinions and contraindications

Taking into account the doctor's feedback, the strength of the method of dr. Ducan's are:

• carefully designed ladders for nutrition, ie the presence of phases of "fixation" and "stabilization", which help maintain weight loss indicators;
• low aggressiveness of the program, therefore, in the process of adopting the methodology, the person experiences minimal psychological stress;
• need for physical activity;
• absence of time "X", after which it is forbidden to eat.

Dietary weaknesses include insufficient dietary balance, resulting in decreased immunity.

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

• renal failure;
hydronephrosis; cholecystitis;
• hypertension;
• gout;
• problems with the cardiovascular system;
• gastric ulcer;
• intestinal dyskinesia;
• pyelonephritis;
atherosclerosis;
• biliary disease.

In addition, it is highly undesirable to use the diet store in adolescence or in people whose work is associated with increased mental work and concentration (for example, doctors, drivers).

Before you start losing weight, you should determine your optimal weight based on your body characteristics, gender, age, height, and level of daily activity.

Phase # 1 - "Attack"

The first phase of protein-based weight loss is characterized by rapid weight loss and noticeable volume reduction. Among the four phases, the “Attack” phase has the most stringent requirements, which should be impeccably met, as the total weight loss in the entire Ducan diet is determined during this period.

“Attack” is a strong load of the body with proteins, which help to change the metabolism and quickly resolve body fat. At this stage, it is allowed to include unlimited protein products in the diet. At the same time, it is important to grill or steam all dishes, without the use of fat, which will allow the use of excessively high-calorie foods to be excluded from the menu.

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

Mandatory conditions for weight loss in the "Attack" phase are the use of double-ground oat bran at least 1, 5 tbsp. spoons a day and drink plenty of water, at least 2 liters. fluids daily.

The attack phase is usually characterized by increased fatigue, weakness, irritability, hunger pangs, bad mood and dry mouth. Therefore, at this stage you should not perform heavy physical exercises, it is enough to limit yourself to light warm-up and walking.

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

Weekly attack phase menu

Day 1

• breakfast - meat, scrambled eggs, coffee or tea;
• lunch - bread with bran, ear;
• afternoon tea - meringue or fresh cheese casserole;
• dinner - green or herbal tea, roast meat.

Day 2

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

Day 3

• breakfast - tea, fish, omelet;
• lunch - skim milk, chicken cutlets;
• afternoon tea - yogurt or kefir, cottage cheese;
• Dinner - mussels or lightly salted salmon.

Day 4

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

Day 5

• breakfast - yogurt, two boiled eggs;
• lunch - kefir, chicken liver or fish cakes;
• afternoon tea - low-fat ham or cottage cheese, skim milk;
• Dinner - herbal tea, duck / goose / turkey fillet, melted cheese.

Day 6

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

Day 7

• breakfast - fresh cheese casserole, coffee;
• lunch - crispy bread made of bran, parsley, ear;
• afternoon tea - light fresh cheese dessert, tea;
• dinner - kefir or skim milk, chicken cutlets.

The given meal of the shop can be adjusted, depending on the health condition, ie reduced by making a menu for 3 days. For example, you can replace meals or limit food intake to 3 times a day. For various meals, specially developed dishes are presented in the network - "recipes for the first phase".

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

Phase # 2 - "Alternation" or "Cruise"

Cruising is one of the most important phases of weight loss according to Ducan's method. The essence of the phase is the change of protein-vegetable, protein days. 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 phase corresponds to 10 days in the "cruise" phase.

If it is necessary to lose up to 10 kg, protein exchange scheme, protein-vegetable days can be 1: 1, 2: 2, 3: 3, over 10 kg - 5: 5. In the second case, it is important to firstconsult a doctor, because this system has a strong effect on the body, which can lead to worsening of the health condition of weight loss.

At the same time, the weight loss process will take place much more slowly than during the “Attack” period, and then it will only slow down, amounting to 1 kg of weight lost per week.

The safest and most efficient cruise schedule is a 1: 1 or 2: 2 division.

The second step removes starchy foods like avocados, artichokes, potatoes, corn, lentils, beans, beans, as well as rice, grains and fats. It is strictly forbidden to eat mayonnaise, desserts and fatty cakes. At the same time, raw vegetables are allowed during the cruise. If necessary, they can be thermally processed (baked, cooked).

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

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

Example menu for switching phase 1-1

Day 1

• breakfast - coffee, scrambled eggs, carrots, bread with bran;
• lunch - steamed veal steak, vegetable soup;
• afternoon tea - herbal tea, cheesecakes;
• dinner - fresh vegetable salad, roast meat.

Day 2

• breakfast - fresh 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 - roasted fish, bran;
• afternoon tea - cheesecakes;
• Dinner - meatballs soup.

Day 5

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

Day 6

• breakfast - coffee, cheesecakes;
• lunch - bread with bran, ear;
• afternoon tea - crab or mollusk salad;
• dinner - roasted fish or meat.

Day 7

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

Phase # 3 - "Consolidation" or "Consolidation"

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

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

List of products allowed for consumption during the pinning period:

• fruit, not more than one serving per day, except bananas, grapes;
• low-fat cheese, up to 40 g;
• bread, 2 slices;
• med;
• spices;
• beans, peas, lentils;
• rice, corn;
• potatoes;
• pasta.

In addition, it is allowed to use vegetables from the second phase and protein foods from the first, in any combination, but in moderation, on a daily basis. The maximum portion size does not exceed 220 g.

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

Two important rules should be followed:

• eat at most one part of the first, second course and dessert;
• The time interval between festive meals must be at least 2 days.

7-day menu for the "Consolidation" phase

Day 1

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

Day 2

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

Day 3

• breakfast - low-fat cottage cheese, yogurt;
• lunch - fish soup, cooked lean fish;
• afternoon tea - vegetable mousse;
• dinner - kefir, veal.

Day 4 (day menu from the attack phase)

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

Day 5

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

Day 6

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

Day 7

• breakfast - sandwich with lightly salted salmon, green tea;
• lunch - fish with vegetables;
• afternoon tea - goji berries;
• dinner - salad, turkey roll.

It is possible to adjust the above diet taking into account the permitted and prohibited foods, while in the “Consolidation” phase it is important to ensure that one day a week is exclusively protein.

Phase 4 - Stabilization

The final phase of Ducan's diet is the "stabilization" phase, which ensures the diet for life.

1. Water. Consumption of non-carbonated purified liquid per day should be at least 1. 5 liters.
2. Sport. To maintain the shape and tone of the muscles, you should do morning exercises every day, walk 0, 5-2 hours, walk at least 10, 000 steps a day.
3. Oat bran should be added to food in the 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. Balanced diet. Be sure to consume a slice of cheese, two starchy foods, two slices of bread, vegetables, fruits and high-protein ingredients daily.
6. Moderation in food intake.
7. Limit fish consumption, but replace it with other seafood.
8. Avoid stressful situations.

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

Diet diet

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

• generate proteins for the next two days;
• increase the duration of the "thwarted" phase by a few days;
• limit salt intake;
• increase fluid intake daily: water - up to 2 liters, green tea - 2 cups;
• walk an hour during that period;
• increase sleep duration.

Compliance with the above factors will make the defect less painful, reduce the consequences of deviating from the diet and not harm your health.

Dukan vegetable method

In case of not consuming meat products, a special weight loss system has been developed - Dukan diet for vegetarians, which includes the replacement of animal proteins with vegetable ones. In fact, this technique differs from the “standard” concept by excluding fish, meat, offal, sausages, and seafood from the menu.

During the "Attack" period, it is recommended to focus on: cottage cheese, yogurt, kefir, low-fat cheese, tofu, ocar, soy meat, 0% milk. In the "cruise" phase - for mushrooms, pumpkin, spinach, broccoli, beans, cabbage, carrots, eggplant, peppers and lactic acid products. In the "hardening" phase, it is allowed to use all the ingredients from the first two phases, as well as a few slices of bread, raisins, prunes, rice, buckwheat, oatmeal.

An important condition for the fourth phase is the consumption of one protein per day per 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 protein diet good or dangerous for men?

The Ducan technique is designed for weight loss and is gender independent. With a proper diet according to the scheme, daily sports activities will gradually lose excess weight and improve well-being, both in men and women.

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

Xylitol, sucralose, aspartame, stevia.

Can honey be on Ducan's diet?

It is strictly forbidden, because it is about 100% sugar, which is absolutely not allowed to be added to the protein diet during and after weight loss.

Why is the Ducan diet dangerous?

With extreme caution, it is recommended to practice this diet for people with diabetes mellitus, because the process of assimilation of sugar from some vegetables and fruits is much faster than when taken in pure form. Therefore, if this factor is not taken into account, it can lead to worsening of the patient's condition.

Constipation with Ducan's diet what to do?

During the period of the body getting used to the new diet, the problem of difficulty with defecation can often occur.

To eliminate such an unpleasant phenomenon, experts recommend:

• increase the amount of fluid consumed daily to 2 liters, while this is important for 35 minutes. drink 0, 25-0, 5 liters of water before meals;
• contains fibers like rhubarb compote;
• change the diet, namely, alternating protein and protein-vegetable days according to the scheme 1: 1;
• to increase the number of sports, especially for focusing on brisk walking and swinging the press;
• Include paraffin oil in your diet.

What is COM in the Ducan Diet?

The abbreviation "SOM" is often used in the protein method of weight loss, which means 1. 5% skimmed milk powder.

Can Dukan's diet allow alcohol?

The use of pure alcoholic beverages in the weight loss process is strictly prohibited. However, they can be used in the preparation of main dishes, sauces, without a lid (up to 3 tablespoons a day) in the "Cruise" phase. 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" phase, it is allowed to include 30 g of grated cheese in the daily diet, with a maximum fat content of up to 6%, and during the "Fixation" phase - up to 40 g of the richest protein variety with a fat content of 20%, up to 60d - from10%.

Can mushrooms be on Ducan's diet?

"Forest bread" is forbidden to use in the "Attack" phase, allowed during the "Exchange" and "Firming" periods.

Are seeds possible 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" phase.

How many pounds can you lose on the Ducan diet?

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

Can you eat bread on Ducan's 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 weight loss. The use of corn in limited quantities is allowed in the "stabilization" phase.

Can chicken soup on the Ducan diet?

Yes, starting from the first stage, provided it is made from the groin.

Ducan's technique in "special" cases

Often during pregnancy and breastfeeding, a woman accumulates the pounds needed for the full development of the child. Optimal weight gain is directly related to body weight before pregnancy and typically ranges from 5 to 20 kg. However, there are cases when "gaining" extra pounds occurs at an accelerated pace, which leads to excessive maternal obesity and contributes to the risk of giving birth to an unhealthy baby, as well as the development of diseases of the musculoskeletal system and cardiovascular system.

Ducan's diet for pregnant women

1. Eliminate sweets and bakery products that provide "empty" calories and lead to constipation.
2. The weekly rate of starchy food is two servings.
3. Daily consumption of fruit and berries, except bananas, cherries, grapes, in two parts
4. Replace "protein" on Thursday with "protein".
5. Addition of lactic acid and milk products to the diet 2%.
6. Possibility of one-time reception of favorite dishes in limited quantities once a week, the so-called "feast".

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

Approximate menu for breastfeeding women and during pregnancy:

• breakfast - green tea, whole grain bread, ham omelette;
• second breakfast - berries or fruits;
• lunch - roasted lean meat, lean chicken soup or fish soup, salad;
• light afternoon tea - casserole of green tea, cottage cheese and berries;
• dinner - turkey fillet, pasta, vegetable stew.

Ducan's breastfeeding diet includes not only a proper diet, but also a walk of at least 20 minutes in the fresh air a day.

Exit

If you adhere to all the requirements of the Ducan diet, if necessary, you can lose 30 kg or more, as well as speed up metabolism, cleanse the body of toxins and improve your well-being. However, it is worth remembering that the "stabilization" phase lasts a lifetime, which is why the menu should be carefully chosen during this period so that the lost kilograms do not return.