The name of the diet comes from the name of its creator - the French nutritionist and expert on the food habits of Pierre Dukan. He began working on a fundamentally new power circuit back in 1977, which today has become one of the most popular and effective diets in the world.
The technique is based on the developments of nutritionists from around the world, as well as on the practical experience of Dukan himself. A clear structural approach helps to get rid of extra pounds and centimeters without breakdowns and hard restrictions - appreciate itself!
The essence of Ducan's diet
The fact that they used to call Ducan’s diet in the world is rather a full -fledged power system, which with small interruptions can adhere to at least all his life.
The basis of the diet is 100 allowed products, among which 72 are the main protein (low -fat meat, offal, eggs, any dairy products with 0% fat content) and 28 - additional (different types of spices, seasonings, vegetables, etc. ). The alternation of protein and vegetable days makes a diet safe for the body, because the weight goes evenly, without leaving unpleasant memories like stretch marks and cellulite.
Basic rules of diet Ducan
- drink at least 2 liters of liquid per day (here you can include tea, coffee, chicory, herbal decoctions);
- cook food without adding fat and mayonnaise;
- You can use any heat treatment methods;
- reduce salt consumption, but diversify food with seasonings and sauces based on permitted foods;
- Be sure to consume a daily portion of bran;
- Do not forget about daily exercises and walking.
It is important to add one more to these rules: regardless of the presence of chronic diseases, it is worth consulting with your attending physician. Only after the examination and appointment of a complex of vitamins can you begin to fulfill all the conditions of this diet.
Advantages
- The results are visible in the first week (important motivational moment);
- protein products are allowed to eat without restrictions and without calculation of calories;
- Of the approved 100 natural products, you can make a rich menu;
- the presence of many recipes in free access (including dessert recipes);
- After losing weight, the weight is easy to hold throughout life.
Flaws
- It is necessary to clearly adhere to all the rules and requirements, otherwise the expected effect will not be;
- long duration;
- It is necessary to take a vitamin complex, otherwise problems are possible with nails and hair due to a ban on fruits during the first two stages;
- Any kind of alcohol is prohibited.
Ducan diet phases
In total, the diet consists of four stages - attack, alternation, fixing and stabilization. The first two are aimed at achieving the right weight, and the latter - at the addiction of the body to it.
Phase "Attack"
This stage is the shortest, but it is during the attack that the first kilograms are leaving, and the body is rebuilt into losing weight.
The duration of the stage depends on how many kilograms you must lose throughout the diet. If the overweight is up to 5 kg, you can limit yourself to two days of attack, if 5-10-five, if an excess weight of 10-30 kg, you will have to adhere to a fairly tight attack diet for 7-10 days.
The list of permitted products for the first stage includes 72 items that can be eaten in any quantity and in any combinations. This includes lean types of meat (rabbit, chicken, veal, beef), eggs, fish, low-powered milk, sea and offal.
3 reasons to bet on proteins:
- They quickly saturate;
- More calories are required to absorb protein than the breakdown of carbohydrates and fats;
- Protein food allows you to burn the fatty mass without muscle destruction.
Also, during the attack, you can diversify the diet with mustard without sugar, spicy herbs, onions, synthetic sweeteners, cocoa with low fat content, broth cubes and a light wheel. But you should not lean on these products - just a little "refresh" the diet so as not to prevent the acceleration of metabolism.
Every day you should eat 1. 5 tablespoons of oat bran and take a 20-minute walk with a quick step. Of course, no one prohibits longer anaerobic loads.
Phase "Alternation"
When metabolism received an impetus in the form of an attack, you need to maintain a tendency to weight loss. It is for this that there is an alternation - by the end of this stage you will come to your perfect weight, which can be calculated on the calculator.
The point is that for 15-160 days (depending on how many kilograms you need to lose), you must alternate protein days (CB) and protein-vegetable (bo) sets 1/1, 3/3 or 5/5.
The diet of purely protein days completely repeats the attack menu, but during protein-vegetables you need to diversify the food with 28 types of plant products, the medium of which are legumes, carrots, beets, spinach, cabbage, pumpkin, and mushrooms. Only potatoes, corn, avocados, peas and olives (olives) are strictly prohibited.
As before, the size of the portion is not limited, as is the time of food consumption. You should not walk hungry, and even more so, fall asleep, otherwise the body will begin to process muscle tissue instead of fat burning.
During the alternation, the daily portion of bran increases to 2 tbsp. l. , and physical exercises should take at least half an hour.
Phase "consolidation"
By the beginning of the third stage, the weight should return to normal, but Ducan’s diet only reaches the equator. The fact is that the body should get used to the new condition for it and not begin to sharply increase the fat layer "for a rainy day".
To do this, for 10 days for each kilogram spent, you must adhere to the diet of alternation with some changes. Additionally, 1 small fruit or a cup of berries and 50 grams of cheese up to 40% fat content is allowed to eat 1 small fruit daily for the dishes of BOs and ChB days. It is also necessary to divide the consolidation into two parts, and once a week during the first and twice a week during the second, allowing yourself a portion of starch -containing products and one meal called "Feast". During the "feast" you can eat any dishes, including sweets, fast food and any prohibited products.
The obligatory norm of bran is 2. 5 tbsp. l. Daily, and physical activity - at least 30 minutes.
Phase "Stabilization"
This stage of Ducan’s diet should last until the end of life. It does not provide strict food restrictions, but prescribes to adhere to some rules.
Firstly, no one cancels mandatory physical exertion, a daily portion of bran (3 tbsp) and active drink.
Secondly, on Thursdays exclusively protein nutrition are allowed. This does not mean that on the rest of the days you need to overeat with fat and sweet, but once a week you should arrange a "right" fasting day for yourself.
Phase menu attack of Ducan diet for every day
| Breakfast | Dinner | Afternoon snack | Dinner | |
|---|---|---|---|---|
| Monday 1st day | Omlet of two eggs (2 proteins + 1 yellow) and milk 1. 5% fat content | 2 beef cutlets, steamed | 200 g of skim yogurt with bran | Half of the chicken stewed or baked in the oven of chicken (the second half for tomorrow) |
| Tuesday 2nd day | 2 pieces of ham from chicken or turkey and 1 boiled egg | The remaining half of the chicken breast remained from yesterday | 1 glass of kefir with bran | 200 g of furnace fish |
| Wednesday 3rd day | 200 g of skim yogurt with bran | 2 chicken cutlets | 1 cup of fermentation | 2 boiled eggs and 200 g of skim cottage cheese |
| Thursday 4th day | 100 g of tofu cheese or any other cheese with a fat content of not more than 4% | 2 pieces of ham and 1 boiled egg | 200 g of skim yogurt with bran | Grillian beef steak or meat of turkey meat |
| Friday 5th day | Two eggs | 2 beef cutlets | 1 cup of kefir or fermented brans | Half of the chicken breast |
| Saturday 6th day | 150 g of low -fat cottage cheese | 200 g of boiled or stewed beef | 200 g of low -fat yogurt with bran | 200 g of fish baked in the oven or steamed |
| Sunday 7th day | 100 g of tofu cheese or any other cheese with a fat content of not more than 4% | 2 chicken legs without skin baked in the oven | 1 cup of fermented brans | Valjatina steak (beef) |
You can also choose from the table any permitted products in Ducan’s diet and make your diverse menu for every day. But remember, only 72 types of protein products are allowed, vegetables in the "Attack" phase are prohibited.
Phase menu alternating Ducan diet
| Breakfast | Dinner | Afternoon snack | Dinner | |
|---|---|---|---|---|
| Monday 1st day | Cottage cheese, warm drink (tea, cocoa or coffee) | Steam -cooked yogurt | kefir (low -fat) with oat branch | Omlet of two eggs, warm drink |
| Tuesday 2nd day | 2 boiled eggs, vegetable salad seasoned 1 tsp. olive oil, coffee | chicken soup with greens | yogurt without additives, cottage cheese pie | salad of seafood and vegetables, warm drink |
| Wednesday 3rd day | Cottage cheese casserole with milk sauce and vanilla, tea | Fish soup | Low -fat kefir with oat branch | Chicken fillet steam, cream cheese, tea |
| Thursday 4th day | Ovitel from quail eggs, vegetable salad, coffee | Rqual soup-puree with egg and dill | Cottage cheese or yogurt | chicken steam cutlets, stew from vegetables, tea |
| Friday 5th day | 2 pieces of chicken ham, coffee | Boiled chicken with yogurt sauce, fermented or milk | Small cottage cheese, tea | Meat meatballs baked in the oven, warm drink |
| Saturday 6th day | Cottage cheese with greens and black pepper, tea or coffee | Light seafood soup, fresh vegetables and canned fish (without oil) | The cheese tofu, yogurt | eggplant cutlets, slices of weakly salted salmon, vegetable salad |
| Sunday 7th day | Swims made of low -fat cottage cheese with yogurt sauce, tea or coffee | Baked chicken fillet, tea | kefir or ash | Boiled egg, cottage cheese |
The above menu of Ducan diet for each day for the "alternation" phase is approximate. Focusing on him, you can choose dishes at your discretion. The result will not be long in coming, the main thing is to adhere to certain diet rules and use only products allowed from the table.
Phase menu fixing diet diet
| Breakfast | Dinner | Afternoon snack | Dinner | |
|---|---|---|---|---|
| Monday 1st day | Cottage cheese casserole with berry sauce, unsweetened coffee | Ear from sea fish, slice of whole grain bread with bran | A pear or apple | vegetable casserole, boiled fish, green tea |
| Tuesday 2nd day | Oatmeal porridge on skim milk, coffee drink | Macaron from wheat of solid varieties, a slice of cheese | Baked chicken cutlets, vegetable salad | cheesecakes, glass of kefir with bran |
| Wednesday 3rd day | Omlet with low -fat ham, bread tortilla with bran, coffee with milk | vegetable borsch, chicken breast (in the oven), a piece of charlotte with apples, tea | any berries or fruits (no more than 200 g) | Suffle from cottage cheese, low -fat yogurt |
| Thursday 4th day | cheesecakes, baked apple, green tea | pea soup, stew from low -fat pork and vegetables, coffee | Mimosa salad with light sauce, baked salmon fillet | Kefir with bran |
| Friday 5th day | cottage cheese with yogurt, green tea | pancakes from bran, coffee | Omlet of two eggs | Baked fish, warm drink |
| Saturday 6th day | boiled rice, steam chicken cutlet, cocoa | borsch, pancakes from zucchini, tea | seafood salad, low -fat kefir with bran | lemon souffle, herbal tea |
| Sunday 7th day | Blueberry sauce cheesecakes, black coffee | chicken broth with egg, slice of whole grain bread, warm drink | Mushroom soup-puree | kefir or yogurt with bran |
The third step of Ducan’s diet - the "consolidation" phase - is a necessary link in the way of returning to normal nutrition. Be sure to adhere to the recommended menu, because the result of all your efforts will depend on this. And remember that increased physical activity is very important for maintaining perfect weight and good health.
The phase menu "Stabilization" of Ducan diet
| Breakfast | Dinner | Afternoon snack | Dinner | |
|---|---|---|---|---|
| Monday 1st day | Low -fat cottage cheese, slice of whole grain bread, coffee with milk | chicken broth with solid wheat noodles, steam chicken cutlets | cheesecakes with apples, kefir with bran | Fish baked with vegetables and cheese |
| Tuesday 2nd day | Omlet of two eggs and tomatoes, tea | Mushroom puree soup with herbs, bread (grain) | pancakes with cottage cheese and fruit sauce, kefir with bran | seafood salad, herbal tea |
| Wednesday 3rd day | oatmeal | borsch with herbs, baked chicken breast, Greek salad, tea | ice cream or piece of pie | Tuftel with rice made of beef minced meat, kefir with bran |
| Thursday 4th day | Cottage cheese casserole, coffee with milk | Teachy cutlets prepared for a couple | Kefir with bran | Steam chicken souffle, herbal tea |
| Friday 5th day | eggs with vegetables, cheese, tea | cabbage cabbage soup, chicken bugs, fruits | Suffle from cottage cheese, kefir with bran | White fish with vegetables, ginger tea |
| Saturday 6th day | Cottage cheese with apple puree, coffee | vegetable puree soup, steam chicken cutlet, whole grain bread | Pancakes from zucchini, kefir with bran | seafood salad |
| Sunday 7th day | chocolate lemon cake, cheese, green tea | chicken soup with egg and greens, whole grain bread | cheesecakes, kefir with bran | Fish casserole, celery salad, tea |
As you can see, the "stabilization" phase menu is quite diverse and appetizing. When choosing food products, listen to your body. After all, having gone such a long way of Ducan’s diet, you will know exactly what products are useful for you, and which is better to exclude from your diet.
3 basic power rules that must be observed at each stage of the diet:
- Drink at least 1. 5 liters of water daily.
- Eat 1. 5 tbsp every day. l. oat bran.
- Products can be boiled, baked, stewed, grilled, but without the use of oil.
It is such a menu developed by a doctor for each stage that is considered optimal for both beginners and those who have tried a lot of diets, but to no avail. This is not an express diet, but a proper balanced diet that you should come to after a while. This is how a person should eat in order to maintain the usual rhythm of life and at the same time not gain weight after losing weight.