Ducan's diet is considered one of the most effective and popular weight loss techniques. The diet is based on protein products. There are no restrictions on parts, the selection of the permissible products is quite far. A diet for a long period of time is calculated, which is determined by the individual characteristics and goals of each person. The adipose tissue is lost, the muscle is preserved. In the absence of contraindications, such a diet has a healing effect.
The essence of Ducan's diet
The essence of Dukan's diet is the use of protein and low carbohydrate products for a long period of time. Carbohydrates are an energy source, but when they are used up in excessive quantities, they turn into adipose tissue. Their exclusion from nutrition helps the body to use existing fat reserves to maintain energy and occurs due to this weight loss. At the same time, protein lining that can be consumed in this power supply system serves as building material for muscle tissue. In addition to weight loss, the weight of the loss receives a tinted body.
Protein -containing products are well saturated, so that the weight does not feel in physiological hunger. In addition, your digestion is a very energy -wide process, so the lack of calories is guaranteed. The only thing you need for coping with food addiction and unhealthy habits. The most important positive feature of the Ducan diet is that it is designed for a long time and consists of four stages. The first three of them are designed for the loss of additional pounds, the fourth - for keeping this weight. With the help of this technology, you can therefore stay slim for a lifetime.
Excess calculation calculator
In order to determine the number of additional pounds, several personal data must be taken into account:
- Age - every decade, the metabolism is slowed down considerably, this is a characteristic of every person.
- In men, the metabolism is much faster due to the difference in hormonal systems.
- The initial weight.
- Human growth in meters.
- Physical activity.
Using these parameters, the body mass index is calculated in accordance with the formula: Share the initial weight in a square in a square. Continued:
- Perfect weight and its difference with electricity;
- The duration of the individual diet periods.
You can calculate this data online on various websites that are devoted to weight loss and a healthy lifestyle. It is recommended that athletes are addressed with an increased muscle mass with this problem for specialists for the individual count.
General rules for all phases
The rules that are mandatory for effective weight loss sound as follows:
- The complete exclusion of oils, fat of any origin, mayonnaise and other sauces from shop shelves.
- Methods of thermal effects on the products during cooking are economical: you can cook, bake, dampen on an anti -layer coating.
- The main refrigeration of salads and vegetable dishes is lemon juice.
- The daily use of oat brane is mandatory. In addition to the fact that they serve as an excellent energy source and as a replacement for flour, they also clean the intestine of toxins well and normalize digestion. You can use them in pure form or as part of dishes and cheeks.
- The digestion of squirrels is a tedious process for the organs of the stomach intestine tract. It can be facilitated by the daily use of simple clean water in at least two liters. This will be a good prevention of constipation, which can occur with such a diet.
- It is important - daily to hike long walks. Perfect - at least half an hour. Pietr Ducan insists on the task of elevators and escalators that have to prefer to climb the steps.
- Rejection of sugar and products that contain alcohol, sweet fruits with high carbon and potatoes.
The rules are easy to read, but it is difficult to implement after reviews. Nevertheless, you can get used to you, the main thing is to adjust and withstand the first few weeks.
Attack - description of the first stage of nutrition
In this phase that lasts three days, you can only eat protein products. This will serve as a beautiful shake body. To digest such food, you have to spend a lot of effort so that the metabolism works hard. It is important not to forget drinking water what is considered in itself as a catalyst for the metabolism. The list of products permitted for consumption has 72 points, the most important of them:
- Meat types meat: veal, beef, overdoors, chicken.
- Chicken and quail eggs.
- All types of fish, all types of seafood.
- Saure dairy products with minimal fat content, low -fat hut cheese.
- Low -fat cheese: Brynza, tofu.
This phase is the most difficult, but if you can go through it, weight loss is very likely. Average three kilograms are lost during this period.
The second stage is the change
This phase of weight loss according to the Ducan system is also referred to as the "cruise". A diet of 72 protein objects is filled with 28 types of vegetables. The main main:
- Green vegetables: cucumbers, cabbage, zucchini, green.
- Tomatoes.
A positive moment of this time is the ability to create a menu based on personal taste progress:
- Combine proteins and vegetables as part of a court or a meal.
- Alternative vegetable and protein meals for one day.
- Arrange the mono-day on the permissible products.
One prerequisite is the change of protein and vegetable days that are about 2-3 times in 10 days.
The loss of one kilogram per week is considered ideal at this time.
bowling
During the "cruise", a weight of the weight or the so -called plateau can occur - if the diet is strictly observed and kilogram does not disappear. There are several reasons for this:
- Critical days in women.
- Swelling due to the small amount of water used and large salt.
- Adjusting reaction of the body.
Solutions to solve the problem:
- Wait until the end of menstruation and watch the weight.
- Increase the number of daily pure water.
- Try to reduce the amount of salt.
- Assign a protein or vegetable day to discharge.
In any case, it is important not to detach yourself and continue to eat as part of the general rules of nutrition and the list of permissible products.
The third stage is consolidation
The stage of "consolidation" or consolidation of the result ensures a gradual return to the menu that took place before nutrition. 100 grams of such products are introduced into the daily menu:
- Groups - rice, buckwheat, oatmeal.
- Bread is preferably rye or whole.
- Macarone - the most optimal of all - of hard wheat varieties.
- Potatoes - cooked in small quantities, baked, but not fried.
- Vegetable oils - linseed, olives, made of grape seeds, amaranth.
- Fruits - except sweeties: bananas, data, grapes.
- Sweets are preferably useful: natural marshmallows or jam, bitter chocolate, fruit jelly, jelly, various sweets or bars made of dried fruits. Make sure - 3 teaspoons of honey every day.
- Every day - 3 tablespoons of oat brane in the composition of various dishes or not. In the second case, it is most optimal to eat them half an hour before eating and to be washed off with ordinary water.
In order to determine an individual number of days in the consolidation phase, you must multiply the number of lost kilograms with 10 multiplier. Make sure that you arrange a protein fasting once a week. At this stage it is possible to lose about 3-4 kilograms per month.
Fourth weight stabilization
The fourth and last phase of Ducan's diet is essentially a way of life that does not increase by observing several simple rules:
- The use of oatmeal in the amount of 3 tablespoons every day.
- Daily moderate physical activity - walking, walking on the steps, if possible, feasible training of the elevator.
- Every 7 days - a fasting protein day.
The basis of the nutrition is still low in calories vegetables and protein products, everything else is used moderately.
Which products can be consumed
The list of products that are permitted for Pierre Ducan's diet consists of 100 positions, 72 of which can be consumed in unlimited quantities:
- Low -fat fat meat: beef (meat cuts for steaks, tongue, neckline, kidneys, liver, back of the carcass, rustbif), basement, rabbit, pork without fat.
- Vogel: All parts of turkey, chicken, pigeon, quail, waste.
- Fish: Fresh and ice: Paltus, flounder, salmon, salmon, dorada, lake stick, Putassa, sardine, mackerel, cod, Hek.
- All seafood, including crabs.
- The Tofu cheese.
- Oatbrane.
- Chicken and quail eggs.
- Milk and fermented milk with low strength: cheese, cottage cheese, kefir, yogurt, milk.
- Lapsha from the Konnyaku plant - Shiretaki.
- Green, young onions, lemon juice.
From the second phase of the diet, 28 further articles may use:
- Kohl: white, broccoli, brussels, sea, color.
- Legumes: peas, asparagus, patch beans.
- Pumpkin vegetables: pumpkin, zucchini, cucumber.
- A nightshade: potatoes, eggplants, tomatoes.
- Green, spinach, radishes.
Starting with the third phase in moderate sizes, they are permitted:
- Oils: Olive, Amaranth, salted, loose, rapes. From 5 grams a day from the second stage to 30 from the fourth.
- Gerja berries - up to 2 tablespoons.
- Flax and chia seeds - from the change phase, a tablespoon a day.
- Crab sticks.
- Tomato paste.
- Bread, pasta.
- Ugly fruits.
The list of permissible products for every phase of nutrition is constantly growing. You will already find confectionery products in Ducan on the shelves of the shops.
Which products cannot be consumed
In order for the diet to bring the desired result, a number of products from the diet must be excluded. But in contrast to many systems of weight loss, specialists of this method of weight loss take into account the characteristics of human psychology. If there is a strong desire to eat sweets, it can also use a little bitter chocolate to avoid a breakdown in the future.
Forbidden products in the attack level:
- Confectionery.
- Bakery products.
- Groups.
- Legumes.
- Potato.
- All types of nuts and seeds.
- Sugar, salt.
- Store sauces.
- Pasta.
- Fat and melted cheese.
- All oils, including butter.
- Sausage products.
- Fuck meat pork and poultry.
Forbidden products on the "cruise" are the list of the list as on the "attack", with the exception of permissible vegetables and fruit.
Forbidden products at the "consolidation level"- The same, but grain, pasta, bread, bread, bread and some sweets (sweets, bitter chocolate) are allowed in small quantities.
In the consolidation phase you can eat all products in moderation, but it is recommended to observe a healthy, balanced diet. It ensures the rejection of products from white flour, sugar, sauces, sausages.
Approximate menu for every day
We offer an approximate version of the daily diet for every phase:
"Attack":
Breakfast- Low -fat cottage cheese with oat brane.
Dinner- cooked beef, 2 eggs.
Afternoon snack- Kefir.
Dinner- Seafood -Cocktail.
"Cruise":
Breakfast:Omle made of chickens and milk 0% fat.
Dinner:A steamed cooked chicken with broccoli.
Afternoon snack:Green apple, yogurt.
Dinner:Baked fish, salad siblings made of cabbage and cucumber.
"Consolidation":
Breakfast:Cooked eggs, cottage cheese, orange.
Dinner:A small buckwheat porridge, stew made of vegetables, baked turkey meat.
Afternoon snack:Kefir.
Dinner:Fish and vegetable soup.
The list of permissible products enables you to experiment and eat.
Recipes for Ducan diets by level
For the first stage
Hut cheese casserole for breakfast.You need: a bricette made of low -fat hut cheese, 3 medium chicken eggs, 3 tablespoons of oat bran, half a glass of kefir, a natural sucrose to taste.
Preparation: Pour cefir with kefir for 10 minutes and then mix them with the remaining components and bake them in the oven for 20-25 minutes.
At this stage you can use a tutella on a Ducan - with diet jam (without sugar), with honey and fruits - with diet - jams.
Nutella on Ducan.You need: low-fat milk-200 milliliters, milk fat milk-4-eating spoons, coconut-a-eating spoon of a sacrotor taste, from the 2nd to the 4th stage you can be able to honey.
For the second stage
Okloshka for lunch. You need: favorable kefir, 100 grams of cooked chicken breast or turkey, 2 chicken eggs, a big bunch of green, a cucumber.
Preparation: Cut all solid ingredients with small dice, add to Kefir. Sprinkle the salt, pepper and plenty of chopped herbs.
Contraindications
The electricity system developed by Pierre Dukan is not suitable for everyone. This must be taken into account before you stick to it. This is strictly prohibited in this way:
- People who suffer from high pressure.
- In the presence of kidney diseases.
- In such diseases of the liver: cholecystitis or gallstone disease.
- With stomach or duodenal ulcer.
- Children and adolescents.
- In the stage of pregnancy planning during lactation.
- It is undesirable to observe Ducan's diet in diabetes, every variety of allergies, diseases of the digestive organs.
What results can be achieved?
The weight is lost the fastest during the "attack". During the week of nutrition, which is characteristic for this time, you can fall to 6 kilograms depending on the initial parameters. During the "cruise", 1 kilogram is seen as an average indicator 1 kilogram per week. In view of the possible lining with weight and individual properties, this indicator can fluctuate within 300 to 400 grams. During the "consolidation", the neglected mechanism of weight loss continues and every month you can lose up to three kilograms. The purpose of the "stabilization time" is to maintain the result.