Ducan Protein Diet is recognized today as one of the most effective.She constantly collects positive reviews and has already contributed to taking a large number of people.For example, it was she who allowed Prince William Kate Middleton's chosen bride.The author of the diet is, as you may suspect, the French doctor Pierre Dukan.
Protein diet Pierre Dukan: A detailed description and principles
With the diet over Ducan you can quickly achieve results if you observe the diet correctly.The first phase called protein attack will help accelerate the metabolism and burn fat in the shortest possible time.After 5 days you will achieve impressive results.
In order to achieve a stable result, you have to go to Dr.Hold Dukan.If you are desired, you can eat completely according to the specified principles throughout your life.The diet ensures a restriction of carbohydrates and fats that concentrate on proteins.The doctor himself believes that the normal activity of the body is impossible without sufficient amount of protein.
Positive moment:With the weight loss program you can eat a lot of food at any time.The entire process is divided into four stages, in which you lose slightly hateful kilograms and then cannot get it back.
General rules for all phases
- Drink at least 1.5 liters of mineral or drinking water without gasoline every day.
- It is essential to use oatbrane-1.5-3 tablespoons every day and drink them with water (often constipation occurs, Bran is offered as a prevention).
- Daily walking in the fresh air.
- Be sure to use vitamin preparations.
100 diet products Ducan
The coveted hundred Dukan comprises 72 protein products and 28 species that contain carbohydrates of vegetables.Oat brane are separated from the entire list.They cannot be attributed to any of the categories, but this is a very important element of the product list on Dukan.The consumption of bran is mandatory, although the recommended amount varies in each of the four levels of the diet.
The basis of the diet is a variety of protein products.You are divided into subcategories for the convenience of perception of the list: meat products, poultry, fish, seafood, dairy products and eggs.
Meat products
- Beef - Filet, Geftex, Roastbeef, Steak
- Calf - all parts, including ribs, if you remove the fat layers
- Konina - all parts except the lower stomach
- Beef tongue - with the exception of the oily rear
- Calm tongue
- The language of the lamb
- Leber-Eny if there is no tendency towards cardiovascular diseases
- Bash turm
- Every dried meat
- rabbit
- Busy and veal child kidneys
- Hot made of pork with low fat (fillet) - in the stage of the consolidation stage
- A ham from a lamb, with the exception of the upper fat part - in the consolidation phase
- Pig with low fat, with the exception of Roh -Capacked -Im stage of consolidation
All types of meat are prepared without adding fat, vegetables and butter, sour cream.It can smear the pan with a napkin with several drops of vegetable oil.Boiled meat, grill and baking in the oven are recommended.Stormy meat is also baked in the form of schnitzel.
Bird meat
- Chicken - with the exception of the skin and the lower part of the wing
- Türkiye - in every culinary processing
- Guinea poultry
- Dove
- quail
- Game
- Poultry fasting ham
The bird is cooked or baked.It should be prepared in the skin so that the meat is not too dry, but make sure that they consume without skin.
Fish
- Barabulka
- Drado
- flounder
- Intersection
- carp
- Seacare
- sprat
- Salmon
- Merlan
- Moiva
- burbot
- sturgeon
- Halibut
- Skillfish
- Putassa
- Saira
- sardine
- herring
- Skate
- mackerel
- Somewhere
- Pikeperch
- cod
- tuna
- acne
- trout
- hake
- pike
- Smoked fish - everyone
- Dried fish - everyone
- Fish cannon trees - only added in its own juice without oil and tomato
Fish is prepared without oil and vegetables.It can be seasoned with a sauce without oil.Tuna, salmon and mackerel can be prepared in white wine sauce.
seafood
- Crab
- crab
- squid
- All varieties of shrimp
- Crayfish
- Omara
- trumpeter
- sea urchin
- Long meadow
- Sea mussels
- media
- Oysters
- squid
Dairy products of 0%fat content:
- Small milk
- Fool's cheese
- Fatfound Kefir
- Add yoghurt with low fat without sugar, fruit and berries
- Fat cheese - with stage consolidation
You can consume dairy products with flavors.Artificial sweeteners of the aspartame type are also allowed.
Egg
- Chicken
- Quail egg
Egg consumption is not limited, but it is necessary to monitor cholesterol levels.
Additives and spices
- Similar milk powder
- Synthetic sweetener aspartam
- Vinegar
- Garlic
- Caraway seeds
- Pepper and all other sharp spices
- Parsley, basil and other aromatic herbs
- Onion green and on -Leggled - in a minimal amount as a spice
- Rods as an additive in dishes in the number of spices
- Lemon - without sugar, like spices for fish, seafood and meat
- Mustard
- Brewer's yeast
- Salt - in a minimal amount
- Synthetic vitamin preparations
- Chew chewing gum without sugar
From the 2nd stage of Dukan diet, different types of vegetables are permitted.Vegetables are a source of carbohydrates required for the diet of the brain.Without carbohydrates, the risk of the body increases so that you should not neglect it
28 Ducan vegetable diet
- aubergine
- Mushrooms
- zucchini
- White cabbage
- Kohl is colored
- Broccoli cabbage
- Kohl Kohlrabi
- Brussels Kohl
- Leaf salads - all types
- Onion
- Chard
- Carrots - not longer than 1 times a day
- Cucumber
- The pepper is cute
- Tomato
- radish
- turnip
- radish
- Onion
- Salad layer
- Büben - not more than 1 times a day
- celery
- asparagus
- Black -eyed peas
- Pumpkin - at the stage of the consolidation
- dill
- spinach
- sorrel
Vegetables are also added without oil.Fond of dishes made of fresh, cooked and baked vegetables.
Fully and partially limited products
- Animal fats are prohibited in all phases of nutrition on Dukan
- Plant oil is only permitted in the amount of a few drops that are lubricated with the pan when cooking
- Strength -containing products are completely prohibited in the first two phases of the diet.
In the consolidation phase, 2 parts of some starchy products are permitted per week.The:
- Pale
- rice
- corn
- pasta
- Whole grain wheat
- Lentils
- Bean
All other products with strength, including avocados, remain prohibited until the end of the last level of nutrition.
- Cheese in 3 levels of nutrition can eat in an amount of 40 grams per day
- Bread can be eaten from the stage and repair 2 pieces a day.Preferences should be given brilliant and entire grain bread made of coarse flour.SDBA is completely prohibited.
- The ice can be in all phases with the exception of the attack, but it is better in the milk cocktail.
- Semen are strictly forbidden by everything except pumpkin.
- Fruits and berries are completely prohibited in the first two phases of the diet.
Based on the consolidation level, the consumption of some fruits of 1 part per day is permitted.The:
- Apples - 1 PC.per day
- Strawberries - 1 saucer
- Raspberry - 1 saucer
- Melon - 1 disc
- Watermelon - 1 disc
- Grapefruit - 1 PC.
- Kiwi - 2 PCs.
- Persian - 1 PC.
- Apricot - 2 PCs.
- Bear - 1 PC.
- Nectarin - 1 PC.
- Mango - half of the large or 1 small
All other fruits and berries are prohibited in all phases of nutrition.
- Sweets and sweets are also excluded from the diet.
Important!When using sugar substitutes, it is better to consult a doctor first because they are not always useful for the body.
The first stage of the Ducan Diet: Attack
It takes three to ten days, depending on how much you need to lose weight.If you plan to lose up to 10 kg, you need three days.If 10-20 kg, then from three to five days.For those who want to lose more than 30 kg, the duration of the attack can be 5-10 days.
The attack is a strong load on the body with protein, whereby the metabolism changes and you should get rid of fat quickly.
The main feed is protein products in the attack.During this time you can lose two to six kilograms and eat protein food in a lot of protein food until they are fully saturated.
All dishes are cooked without fat (cooking, steaming or grilled, baking), since the ruler excludes too high food.In addition to pure meat, different gifts of the sea are perfect because they are low in calories and contain proteins.
Plant food on the attack is completely forbidden.You can only use spices and in minimal amounts of vegetable products such as onions, garlic, capers and lemons to improve the taste of dishes.
Make sure that you include oatbrane in the diet.You have to eat 1.5 tablespoons of Bran.Tablespoon a day.
The liquid must be consumed as far as possible.Drink mineral water, diet post, green tea and tea on herbs, coffee.
Important:At the beginning of the attack, you can experience increased tiredness, weakness and dry mouth.Maybe a bad mood, irritability and an unexpected feeling of hunger.Make sure that you have approved products in sufficient quantities at any time.Eat as soon as you want.Avoid the attack of serious physical exertion and competition, but do not give up walks and your usual exercises.After the 3rd day of the attack, the feeling of hunger will disappear.
If you have not drunk enough water after the 4th day of the attack, constipation can begin.Increase the amount of drunk liquid per day.At the end of the meal you can also drink a spoonful of paraffin oil.But avoid strong laxatives.
Use vitamin preparations during the attack and change.
The second stage of the Ducan Diet: Change (cruise)
One of the most important phases of Dr.Ducan's diet is the change (or cruise).
At this stage, Dr.Dukan Exchange protein days (protein) with protein-stoves if it can use carbohydrates.Just like in the attack, the scheme depends on the weight you have to lose.Up to 10 kg protein days and protein-dependent alternative in the order of 1: 1, 2: 2 or 3: 3. If more weight, you have to alternate the days-5: 5.Dukan, to 5: 5 scheme only in exceptional cases.The most effective and the safest at the same time is the scheme of 1: 1 or in extreme cases 2: 2.
On the so-called protein and vegetable days, you cannot eat all vegetables, but only those that are included in the list of permissible products.These are allowed 22 Ducan diets.
Since the feeling of hunger on the cruise at the beginning of the attack is much less, the number of products you eat is noticeably reduced.Do not make a big mistake, do not refuse protein products on the days when carbohydrates are allowed.
All strengths -and vegetables are prohibited at this time.These are all legumes, potatoes, corn, avocados, artichokes.All muesli and muesli are also prohibited.Low -calorie fat does not exist, so every oil, including olive, cannot be consumed.
Every day in a change, you can add 2 products from the following list to the diet:
- Soy cream - 2 tablespoons.
- Cream 3-4 %-1 teaspoon
- Vegetable oil - a few drops on a napkin to wipe the Teflon pan before fry products
- Low -fat -fat cheese (10%) - 20 g
- Dry wine - 80 grams
It can also eat: gelatin, agar agar, garlic, algae, sticks, soy sauce, mustard, vinegar and adjika, spices, sugar replacement and drinks with a calorie content of less than 1 kcal per 250 ml, tofu, drying milk.You can pamper yourself with crab sticks, but not more than eight parts a day because this starch contains.
In contrast to protein products whose consumption is not limited, only a limited amount is possible to eat vegetables themselves on a protein and vegetable day.Just eat until the feeling of hunger is satisfied and not a bit anymore.
To recharge the salads, use independently prepared refueling based on yogurt, kefir and balsamic vinegar with the addition of mustard, spices and dry or fresh aromatic herbs.Under no circumstances do you recharge your salads with oil, sour cream or mayonnaise!
At the stage, eat oatbrane in the number of two tablespoons a day.The bran should be part of the diet in protein and protein and vegetable days.
The reduction of weight in the change is slower than in an attack.Under no circumstances do you not try to speed up the process by changing the ratio of protein and protein-vegetative days.This is dangerous.
The change of change continues to reach the desired weight.
Third level of nutrition: consolidation
The third stage of the Dukanov diet is referred to as consolidation or consolidation.The duration of the third depends on how much they preceded during the two.Every lost kilogram "consolidate" 10 days.This is a very important phase.
This phase is the most difficult.Through all forces, the body tries to return the lost kilograms.For this, it includes three mechanisms:
- The feeling of hunger intensifies greatly
- Energy consumption is reduced, this is mainly increased in increased tiredness, sensitivity to cold growth, the need for sleep and calm, increasing hair, the nails slowed down, the memory deteriorates
- The body's ability to extract calories from consumed foods
It is impossible to neutralize this effect, you just need to know how much time it is.If you have lost 1 kg, the duration of this unpleasant effect is 10 days, 3 kg-1 month and 3 months for 9-10 lost kilograms.If you know about the time of your action, you should not panic, but simply accept unpleasant sensations as a matter of course.You won't stay with you forever, you won't stay with you forever.
Consolidation rules
- First calculate the approximate duration of your consolidation phase.You 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 separate in accordance with your wishes in every combination.
- You should remain protein 1 day a week without adding products with carbohydrates.
- During the consolidation, you have to get the body used to moderated food consumption that was previously banned.First of all, it is fruit, honey, vegetables with thicknesses of grains and fats.
In your daily diet there are some fruits in the amount of 1 portion per day, 2 pieces of bread made of coarse flour, hard cheese, 1 tablespoon of honey, some cereals and 2 portions of strength -containing vegetables per week.The most important thing is to stay careful and not to follow your body.It requires a much larger recording of new products than they are willing to offer it.
And finally the main feature of the consolidation phase.You have to regularly arrange a culinary vacation for yourself.In the first half of this long stage, the festive meal should take place twice a week in the second half.
A festive meal is a meal for lunch or in the evening, but preferably - dinner.During this meal you can eat absolutely every meal and in particular the one you missed during your diet.But here it is still necessary to adhere to 2 conditions:
- At least 2 days should pass between the two festive meals.
- You don't have the right to add.
The festive meal consists of 1 first, 1 second, dessert, aperitif and wine - everything in normal quantities.It is strictly forbidden to put the additive on a plate.The purpose of this vacation is the biological pleasure that its body has been withdrawn for a long time, but it really needs.Your task during a festive meal is to get a taste of taste and feel a feeling of saturation.In order not to strive for the return of the lost kilograms, the body must understand that they do not violate anything.
Fourth level: weight stabilization
You finally weigh as much as you want.Now your main task will be to consolidate the performance and not to roll back into a thoughtless kilogram rate.They pass to a daily lifestyle that does not include strict restrictions and instructions.
In order to consolidate success, you only have to include a few simple rules in your daily life:
- As already mentioned, they return to the usual foods in the last stage of nutrition.There are no significant restrictions on products.The only important indicator is the volume of the food consumed.Not too excessive.
- Select a day of the week as a protein diet day.On this day, only use the protein products that were recommended to you in the attack level.
- Do not use many fruits.Although products are approved, fruits should be more attentive to fruit.Eat it no more than 1 time a day.
- Reduce fish consumption.Try to cook dishes with smaller fish portions, or replace it with another protein product.
- The restrictions also affect products with a high level of strength that was banned in the stage of the change.Potatoes cannot be cooked more than 2 times a week.
- Limit salt consumption on a protein day.
- Take a look at sports.Now you have some kind of sport.
- The amount of water used in the 4. stage of the diet try to keep 2 liters a day.
- It is strongly recommended to increase the amount of consumed bran.In this diet you are in a special report and your number rose from level to level.Now the business volume should be at least 3 tablespoons of spoons a day.
"What, how and why?": Answers to the most frequently asked questions
Where can you start Ducan's nutrition?
First you have to consult your doctor.Your body will require severe stress in the first week.If you are not ready or have contraindications for the use of a certain type of products, you should consider other diets.It is worth noting that if you are not suitable for you, if Ducans Protein Diet is not suitable for you, forever.You will be even more dangerous for your body.
What to do when the kidneys or the heart began to hurt during diet?
Immediately throw a diet.Every malaise of the body means that the diet does not suit you.
A few days after the start of the nutrition, an unpleasant smell appeared out of the mouth.Is it normal?
Yes, this is a normal body reaction to a strong increase in the amount of protein used.After 5-7 days, when the body has got used to it, the smell disappears.However, pay attention to the specific smell of acetone from the skin or breathing.In this case, the diet should stop immediately and increase the consumption of carbohydrates and then consult a doctor and check the condition of the liver, kidneys and pancreas.
What kind of sport should be done?
If you endure a diet and have no problems with the body, you can deal with an active sport.
Will Ducan's diet get rid of cellulite?
Just a diet - no.You cannot achieve the maximum result without a series of exercises.This technology helps you to normalize the metabolism in the body and to bring your body into the condition of the norm.
Is Dr.Dukan's nutrition suitable for vegetarians?
Yes, it is suitable.However, you have to understand that proteins of all nutritional components are the only nutrient for humans.The body of the human body cannot synthesize, but its functioning requires at least 1 gram of pure animal protein per 1 kg of weight per day.If your vegetarianism is not limited by the use of meat, you can easily replace the protein contained in meat with fish, eggs and dairy products.If you do not consume protein products at all, inferior vegetable protein is not sufficient.In this case, nutrition will lead to premature aging, hair loss, washing out of protein from muscles, skin and bones as well as a deterioration in memory and analytical skills.
Is the diet recommended for breastfeeding mothers?
No.The child must receive plenty of useful substances.By restricting yourself, you will restrict the child.After restoring your weight and figure, you can significantly damage the baby's health.
Is it possible to sit on Ducan's diet during pregnancy?
The answer is the same as in the element above.With your diet you will limit yourself and the child.Think several times before sit on a diet.Without consulting a specialist, they do not take any measures.
Can salt be consumed?
Yes, you can and must even use salt, but in small quantities.2 grams a day - the most suitable amount.If you want to eat more salt, you should drink more water.It is not recommended to refuse completely from salt.
What to do if there was a breakdown?
It all depends on the reasons for the collapse.If you have accidentally eaten one of the unsreased products, continue the diet.The result will appear.If the collapse has occurred on the basis of the fact that your body is not nutrients, you should think about changing nutrition.
The weight stopped.Why?
A sharp weight loss is only observed in the attack stage.In the future, the overweight waking rate will decrease considerably.If your weight stays with a brand of about a week, this is quite normal.If the weight has not been reduced for about a month, this is the body's signal that it is not possible to continue to lose because the optimal brand has been reached at the moment.Either you break your diet and should check your diet.
What to do when constipation started in the first phases?
This is the usual reaction of the body to the transition to a protein diet.But that's nothing normal.Try to drink more liquids.If constipation takes too long, drink a slight laxative.
Is Ducan's diet useful for men?
Yes.There is no difference from a man or a woman.
Approximate menu
Approximate menu for the protein day
- Breakfast: Omle of proteins 2-3 eggs, lean milk and herbs.A piece of weak salted salmon, tea or coffee;
- Second breakfast: 2 tablespoons of oatbrane, yogurt;
- Lunch: cooked beef or veal without fat, baked chicken with garlic, lemon and rosemary;
- Afternoon snack: cooked shrimp with refueling of turmeric and chili pepper;
- Dinner: Salmonsteak, seafood, lamb or lamb, kefisch low -fat kefir.
Approximate menu for a mixed (protein-vegetable) day
- Breakfast: Pancakes beaten with grated carrots;Omelet with onions, tomatoes and peppers;low -fat cottage cheese;
- Second breakfast: yogurt, fruit;
- Lunch: a few tuna or other low -fat fish, steamed vegetables or vegetable soup (without potatoes), tea or coffee;
- Snack: fresh vegetable salad (cabbage, spinach, asparagus, paprika, celery, cucumber, radishes, tomato, etc.), yogurt;
- Dinner: beef cooked or grilled;Stewed Cohl with cable and dill;Aubergine and tomatoes.