Ducan protein diet is recognized as one of the most effective today.She constantly collects positive criticism and has already helped lose weight to a large number of people.For example, it was she who allowed the most beautiful bride of Prince William Kate Middleton.The author of the diet, as he can suppose, is the French doctor Pierre Dukan.
Diet Pierre Dukan Protein: a detailed description and principles
The Ducan diet allows you to quickly achieve results, if you are observing the diet correctly.The first stage, called protein attack, will help accelerate metabolism and fat burning in the shortest possible time, so after 5 days you will enjoy impressive results.
However, to obtain a stable result, you must adhere to Dr. Dukan for several months.If you wish, you can eat completely according to the established principles all your life.The diet provides a restriction of carbohydrates and fats, focusing on proteins.The doctor himself believes that without a sufficient amount of protein, the normal activity of the body is impossible.
Positive moment:The weight loss program allows you to eat any amount of food at any time.The whole process is divided into four stages, during which you can easily lose hateful kilograms and then not recover them.
General rules for all stages
- Drink at least 1.5 liters of mineral or drinking water without gas every day.
- It is imperative to use the daily oat bran 1.5-3 tablespoons, drink them with water (constipation often occurs, the bran is offered as a means of prevention).
- Daily walking in fresh air.
- Be sure to use vitamin preparations.
100 ducan diet products
The coveted one hundred dukan includes 72 protein products and 28 species that contain vegetable carbohydrates.Separately from the entire list they have saved oatmeal.They cannot be attributed to any of the categories, but this is a very important element of the product list in Dukan.The consumption of bran is mandatory, although the recommended amount varies in each of the four stages of the diet.
The diet base is a variety of protein products.For the convenience of the perception of the list, they are divided into subcategories: meat products, poultry meat, fish, shellfish, dairy products and eggs.
Meat products
- Beef - fillet, beiftex, roasted meat, steak
- Veal: all parts, including rib, if you eliminate fat strata
- Konina - All parts except the lower abdomen
- Beef tongue - except for the oily rear
- Quiet tongue
- THE LANGLE LANGUAGE
- Liver-any thing, if there is no tendency to cardiovascular diseases
- Bashurm
- Any dry meat
- Rabbit
- Occupied and veal kidneys
- Hot from low pork (fillet) - in the consolidation stage
- A ham of a lamb, with the exception of the top of the fat: in the consolidation stage
- Low pork ham, with the exception of the raw layer, in the consolidation stage
All varieties of meat are prepared without adding fat, vegetables and butter, sour cream.It is allowed to lubricate the pan with a lubricated napkin with several drops of vegetable oil.Boiled meat, grill and oven in the oven is recommended.Holding meat is also baked in chops.
Bird meat
- Chicken: with the exception of the skin and the lower part of the wing
- Türkiye: In any culinary processing
- Guinea fowl
- Pigeon
- Quail
- Game
- CORRAL Bird Lent Ham
The bird is recommended to boil or bake.It should be prepared on the skin so that the meat is not too dry, but be sure to consume without skin.
Fish
- Barabulka
- Drado
- Flounder
- Cruz tent
- Large tent
- Mullet
- Sprat
- Salmon
- Whiting
- Moiva
- Burbot
- Sturgeon
- Halibut
- Haddock
- PUTASSA
- Saira
- Sardine
- herring
- Kick
- Mackerel
- Som
- Zander
- Cod
- Tuna
- Acne
- Trout
- Hake
- Pike
- Smoked fish - any
- Dry fish - Any
- Canned foods, only in your own juice, without adding oil and tomatoes
Fish is prepared without the use of oil and vegetables.It can be seasoned with sauce without oil.Tuna, salmon and mackerel can be prepared in white wine sauce.
Seafood
- Crab sticks
- Crab
- Squid
- All shrimp varieties
- Crayfish
- Omara
- Trumpetist
- Sea urchin
- Langusteres
- Stay of the sea
- Media
- Oysters
- Squid
Dairy products of 0%fat content:
- Small milk
- Fool Castage Cheese
- Fatfound Kefir
- Low fat yogurts without adding sugar, fruits and berries
- Cheese Fatfound - in the consolidation of the stage
You can consume dairy products with flavoring.Artificial edulcorants of the type of aspartamo are also allowed.
Eggs
- Chicken eggs
- Quail eggs
The consumption of eggs is not limited, but it is necessary to monitor the cholesterol level.
Additives and condiments
- Similar milk powder
- Synthetic sweetener aspartam
- Vinegar
- Garlic
- Caraway
- Pepper and any other sharp condition
- Parsley, basil and any other aromatic herbs
- Green and On on a minimum amount as a seasoning
- Rods as additives in dishes in the number of condiments
- Lemon: Without sugar, as seasoning for fish, shellfish and meat
- Mustard
- Beer yeast
- Salt - In minimum quantity
- Synthetic vitamins preparations
- Chew sugarless gum
From the second stage of Dukan's diet, several types of vegetables are allowed.Vegetables are a source of carbohydrates necessary for brain nutrition.Without carbohydrates, increase the risk for the body, so they should not neglect them
28 Ducan diet vegetables
- Eggplant
- Fungus
- Zucchini
- White cabbage
- Cabbage is color
- Broccoli cabbage
- Col Kohlrabi
- Brussels cabbage
- Leaf salads: all kinds
- Onions
- Chard
- Carrots: no more than 1 time a day
- Cucumbers
- The pepper is sweet
- Tomatoes
- Radish
- Turnip
- Radish
- Onions
- Chicory salad
- Beet: no more than 1 time a day
- Celery
- Asparagus
- black Eyed Peas
- Pumpkin: In the consolidation stage
- Dill
- Spinach
- Sorrel
Vegetables are also prepared without adding oil.Preference is given to fresh, boiled and baked vegetable dishes.
Completely limited products
- Animal fats are prohibited at all stages of the diet in Dukan
- Vegetable oil is only allowed in the amount of a few drops, which are lubricated with the pan by cooking
- The products that contain starch are completely prohibited in the first two stages of the diet.
In the consolidation stage, 2 parts of some products containing starch per week are allowed.This:
- Pale
- Rice
- Corn
- Pasta
- Whole wheat
- Lentils
- Beans
All other products that contain starch, including avocados, remain prohibited until the end of the last stage of the diet.
- The cheese in 3 stages of the coma diet is allowed in an amount of 40 grams per day
- The bread can be eaten from the stage, fixing 2 pieces per day.Preference should be given to the bright and integral bread of thick flour.SDBA is completely prohibited.
- The ice cream can be at all stages, except for the attack, but it is better in the milk cocktail.
- The seeds are strictly prohibited by everything except pumpkin.
- Fruits and berries are completely prohibited in the first two stages of the diet.
From the consolidation stage, the consumption of some fruits is allowed in the amount of 1 portion per day.This:
- Apples - 1 PC.per day
- Strawberries - 1 Shaw
- Raspberry - 1 Shaw
- Melon - 1 portion
- Watermelon - 1 slice
- Grapefruit - 1 PC.
- Kiwi - 2 pcs.
- Persian - 1 PC.
- APRICOT - 2 PC.
- Pear - 1 pc.
- Nectarina - 1 pc.
- Mango: half of the great or 1 small
All other fruits and berries are prohibited at all stages of the diet.
- Sweets and sweets are also excluded from the diet.
Important!When sugar is used -substitute, it is better to consult a doctor first, since they are not always useful for the body.
The first stage of the Ducan diet: attack
It lasts three to ten days, depending on how much you need to lose weight.If you plan to lose up to 10 kg, you will need three days.Yes 10-20 kg, then three to five days.For those who wish to lose weight more than 30 kg, the duration of the attack can be 5 to 10 days.
The attack is a powerful load of the body with protein, as a result of which metabolism begins to change, and you should quickly get rid of fat.
In the attack, the main food is protein products.During this time, you can lose two to six additional kilograms, and you can eat protein foods in any amount, until you are completely saturated.
All dishes are cooked without fat (boil, steamed or grilled, baked), because the rule excludes too high foods.In addition to pure meat, several sea gifts are perfect, since they are low in calories and contain proteins.
Vegetable food in the attack is completely prohibited.You can use only condiments and, in minimal amounts, plant products such as onions, garlic, capers and lemons to improve the taste of the dishes.
Be sure to include oat bran in the diet.In Bran's attack, you must eat 1.5 tablespoons.tablespoons per day.
As for the liquid, it should be consumed as much as possible.Drink mineral water, diet stake, green tea and tea in herbs, coffee.
Important:At the beginning of the attack, you can experience greater fatigue, weakness, dry mouth.Perhaps a bad mood, irritability and an unexpected feeling of hunger.Be sure to have allowed products in sufficient amounts at any time.Eat as soon as you want.Avoid the attack of heavy physical effort and any competition, but do not give up walks and their usual exercises.After the third day of the attack, the feeling of hunger will disappear.
If he did not drink enough water, after the fourth day of the attack, constipation can begin.Increase the amount of drunk fluid per day.You can also drink a tablespoon of paraffin oil at the end of the food.But avoid possible laxatives.
During the attack and alternation, use vitamin preparations.
The second stage of the Ducan diet: alternation (cruise)
One of the most important stages of Dr. Ducan's diet is the alternation (or cruise).
At this stage, Dr. Dukan recommends alternate days of proteins (proteins) with vegetable proteins, when allowed to use carbohydrates.As in the attack, the scheme depends on what weight it needs to lose.Up to 10 kg of protein days and vegetable protein alternatives in the sequence of 1: 1, 2: 2 or 3: 3. If it is more excess weight, then it will have to alternate the days-5: 5. However, Dr. Dukan recommends resorting to a scheme 5: 5 only in exceptional cases.The most effective and at the same time sure is the scheme of 1: 1 o, in extreme cases, 2: 2.
In the so -called protein and vegetable days, it can eat not all vegetables, but only those included in the list of allowed products.These are 22 ducan diets allowed.
Since the feeling of hunger on the cruise is much less than at the beginning of the attack, the amount of products you eat will begin to decrease significantly.Do not make a big mistake, do not reject protein products on the days when carbohydrates are allowed.
All vegetables containing starch are prohibited at this time.These are all legumes, potatoes, corn, avocados, artichokes.In the same way, all cereals and cereals are prohibited.There is no low fat in heats, so oil cannot be consumed, including olive.
Every day, in alternation, you can add 2 products from the following list to the diet:
- Soy cream - 2 tablespoons.
- 3-4 %-1 teaspoon cream
- Vegetable oil: a few drops on a napkin to clean the teflon pan before frying the products
- Low fat cheese (10%) - 20 g
- Dry wine - 80 grams
Eating is also allowed: gelatin, agar-gauged, garlic, algae, rods, soy sauce, mustard, vinegar and adjika, any spices, sugar substitutes and drinks with a calorie content of less than 1 kcal for 250 ml, tofu, dry milk.It can pamper yourself with crab sticks, but no more than eight pieces per day, since they include starch.
Unlike protein products, whose consumption is not limited, only a limited amount is possible to eat vegetables even on a day of protein and vegetables.Eat only until the feeling of hunger is satisfied and not one more piece.
To replenish salads, use fuel refueling prepared independently based on yogurt, kefir and balsamic vinegar with the addition of mustard, spices and dry or fresh aromatic herbs.In no case, no salads with oil, sour cream or, in addition, mayonnaise!
In the alternation stage, oats saved in the amount of two tablespoons per day.The bran must be part of the diet in the days of proteins and proteins and vegetables.
Lowering weight in alternation is slower than in an attack.In no case do not attempt to accelerate the process by changing the relationship of the vegetable days of proteins and proteins, this is dangerous.
The alternation stage continues to reach the desired weight.
Third stage of the diet: consolidation
The third stage of the Dukanov diet is called consolidation or consolidation.The duration of the third depends on how much it lost during the previous two.Each lost kilogram "will consolidate" 10 days.This is a very important stage.
This stage is the most difficult.By any force, the body is trying to return lost kilograms.For this, it involves three mechanisms:
- The feeling of hunger exacerba strongly
- Energy consumption is reduced, this is expressed mainly in an increase in fatigue, sensitivity to cold growth, the need for sleeping and resting increases, hair growth and nails slow down, memory worsens worsens
- The body's ability to extract calories from food consumed is increasing: enzymes appear in the thin intestine that contribute to the division of incoming elements in such a way that the body extracts 30% more calories from incoming products than in the normal state
It is impossible to neutralize this effect, you just need to know how long it acts.If you have lost 1 kg, the duration of this unpleasant effect will be 10 days, for 3 kg-1 month and 3 months for 9-10 lost kilograms.Knowing approximately the moment of your action, you should not panic, but simply accept unpleasant sensations by sitting.They will not stay with you forever, they will not remain with you forever.
Consolidation rules
- First, calculate the approximate duration of your consolidation stage.You will need 10 days to consolidate every lost kilogram.
- The process of alternating protein and vegetable products is completed.You can consume them every day.Together and separately, according to their wishes, in any combination.
- 1 day a week must remain protein, without additives of any product that contains carbohydrates.
- During consolidation, the body must be used to moderate the consumption of foods that have previously been banned.First, these are fruits, honey, vegetables that contain starch with grains and fats.
In its daily diet there are some fruits in the amount of 1 portion per day, 2 pieces of bread made of thick flour, hard cheeses, 1 tablespoon of honey, some cereals and 2 portions of vegetables that contain starch per week.The most important thing is to remain prudent and not follow your body, which requires a much greater intake of new products than you ready to offer it.
And finally, the main characteristic of the consolidation stage.You must regularly organize a culinary vacation for you.In the first half of this long stage, festive food should occur once a week, in the second half, 2 times.
A festive meal is a food at lunch or at night, but preferably, dinner.During this meal, you can eat absolutely any food, and especially the one that was lost during the diet.But here it is still necessary to meet 2 conditions:
- Between the two festive meals it should spend at least 2 days.
- You have no right to add -in.
Festive food consists of 1 first, 1 second dish, dessert, snack and wine, all in ordinary quantities.It is strictly forbidden to place the additive on a plate.The purpose of this vacation is the biological pleasure of which your body has been deprived for a long time, but that really needs.Your task during a festive meal is to try the taste and feel a feeling of satiety.To stop fighting for the return of the lost kilograms, the body must understand that it does not violate it at all.
Fourth stage: Weight stabilization
Finally weights as much as you want.Now your main task will be to consolidate the achievement and not re -wind an thoughtless set of kilograms.You pass to a daily lifestyle that does not imply strict restrictions and instructions.
To consolidate success, you just need to include in your daily life only a few simple rules:
- As mentioned above, in the last stage of the diet, it is returning to the usual food.There are no more significant restrictions on products.The only important indicator is the volume of food consumed.It does not eat in excess.
- Select one day a week as a protein diet day.On this day, use only those protein products that were recommended in the attack stage.
- Do not use many fruits.Although any product is allowed, but fruits must be more attentive to fruits.Do not eat them more than 1 time a day.
- Reduce fish consumption.Try to cook dishes with smaller fish, or replace it with another protein product.
- Restrictions also refer to products with a high starch content, which were prohibited in the alternation stage.Popes can cook no more than 2 times per week.
- Limit salt consumption on a protein day.
- Look sports.Now any type of sports is allowed.
- The amount of water used, in the fourth stage of the diet, tries to keep 2 liters per day.
- It is strongly recommended to increase the amount of save consumed.In this diet, they are in a special account, and their number increased from one scenario to another.Now the volume of bran must be at least 3 tablespoons per day.
"What, how and why?": Answers to the most frequent questions
Where to start Ducan's diet?
First, you must consult your doctor.His body will suffer severe stress in the first week, and if he is not ready for this or has contraindications for the use of a certain type of products, then it is worth considering other diets.It is worth noting that if Ducan's protein diet is not suitable for you, then you can forget the mono -Diets forever.They will be even more dangerous for your body.
What to do if the kidneys or heart began to hurt during the diet?
Immediately throw a diet.Any body discomfort means that the diet does not adapt to you.
A few days after the start of the diet, an unpleasant smell of the mouth appeared.Is it normal?
Yes, this is a normal body reaction to a strong increase in the amount of protein consumed.After 5-7 days, when the body is customary, the smell will disappear.But take care of the specific smell of the acetone of the skin or breathing.In this case, the diet must stop and increase the consumption of carbohydrates, and then consult a doctor and verify the condition of the liver, the kidneys and the pancreas.
What kind of sport should be done?
If you support a diet and have no problems with the body, you can deal with any active sport.
Will Ducan's diet eliminate cellulite?
Just a diet - no.Without a set of exercises, you cannot achieve the maximum result.This technique will help it normalize metabolism in the body and take your body to the state of the norm.
Is Dr. Dukan's diet appropriate for vegetarians?
Yes, it is adequate.But you must understand that proteins of all nutritional components are the only vital nutrients for humans.The body of the human body cannot synthesize, but its operation requires at least 1 gram of pure animal protein by 1 kg of weight per day.If your vegetarianism is not limited by the use of meat, then easily replaces the protein contained in meat with fish, eggs and dairy products.If you do not consume protein products at all, the lower vegetable protein will not be sufficient.In this case, the diet will lead to premature aging, hair loss, muscle protein leaching, skin and bones, and even a deterioration in memory and analytical skills.
Is nursing mothers recommended by diet?
No. The child must receive useful substances in abundance.By limiting yourself, you will limit the child.Having restored your weight and figure, you can damage the baby's health.
Is it possible to sit on Ducan's diet during pregnancy?
The answer is the same as in the previous element.With your diet you will limit you and the child.Think several times before sitting on any diet.Without consulting a specialist, do not take any measure.
Can salt be consumed?
Yes, you can and even need to use salt, but in small quantities.2 grams per day, the most appropriate amount.If you want to eat more salt, then you must drink more water.It is not recommended to completely reject salt.
What to do if there was a breakdown?
It all depends on the reasons for breakdown.If you ate any of the products not recommended, continue with the diet even more.The result will appear.If the breakdown occurred due to the fact that his body lacks nutrients, then he must think of changing the diet.
The weight stopped.Because?
A strong weight loss is observed only in the attack stage.In the future, the vigil overweight rate will decrease significantly.If your weight remains in a brand of approximately one week, this is quite normal.If the weight has not been reduced for about a month, this is the sign of the body that it will not be possible to lose more, since the optimal brand has been reached at this time.Or break the diet and should check your diet.
What to do if constipation began in the early stages?
This is the usual reaction of the body to the transition to a protein diet.But there is nothing normal in this.Try to drink more liquids.If the constipation lasts too much, then drink a slight laxative.
Is Ducan's diet useful for men?
Yes. There is no difference by a man or a woman.
Approximate menu
Approximate menu for protein day
- Breakfast: protein omlet 2-3 eggs, skim milk and herbs.A piece of salmon, tea or weakly salty coffee;
- Second breakfast: 2 tablespoons of oat bran, yogurt;
- Lunch: boiled meat or veal without fat, baked chicken with the addition of garlic, lemon and rosemary;
- Jocadura of the afternoon: boiled shrimp with refueling of turmeric and chili;
- Dinner: salmon fillet, shellfish, lamb or lamb, low fat.
Approximate menu for a mixed day (vegetable protein)
- Breakfast: Panqueques beaten with grated carrots;Tortilla with onions, tomato and sweet pepper;low -fat cabin cheese;
- Second breakfast: yogurt, fruit;
- Lunch: tuna pair or other low -fat fish, stewed vegetables or vegetable soup (without potatoes), tea or coffee;
- Skist: Fresh vegetable salad (cabbage, spinach, asparagus, sweet pepper, celery, cucumbers, radish, tomato, etc.), yogurt;
- Dinner: boiled or grilled meat;placed col wiring and dill;Eggplant and tomatoes.