DUCAN'S DIET

The Ducan diet is a modern technique for weight loss based on the consumption of protein-rich foods. The use of this nutritional system makes it possible not only to prevent weight gain, but also to get rid of from 1. 5 to 50 kg of excess weight.

Currently, Dr. Ducan's diet is one of the most effective ways to deal with the hated kilograms. In contrast to mono diets, it is varied and perfect for gourmets.

General information

The principle of the Ducan Diet is based on the consumption of protein foods that can be easily absorbed by the body, which contributes to the rapid loss of excess weight. In addition, when losing weight, the gastrointestinal tract is cleared of accumulated toxins and toxins, and metabolism is improved. The basic products of this technique are bran, vegetables, lean fish, lean meat (chicken, turkey).

If 2-4 kg have to be lost, a special Express Dukan diet has been developed for 7 days, which is intended to accelerate the metabolism in order to quickly achieve the desired effect. At the same time, it is strictly forbidden to independently extend the duration, as this can cause serious harm to health. With an overweight of 5-10 kg, you should pay attention to the Dukan diet for a month, which includes gradual weight loss, while following proper diet and exercise.

To increase the effectiveness of weight loss during the Ducan diet, the following requirements should be met:

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

According to the studies, the effectiveness of losing weight using this technique has been proven by professionals. Typically, excess body weight loss varies between 0. 5 and 30 kg or more, while weight stabilization occurs in 83. 3% of cases 6-12 months after stopping the protein diet.

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

Depending on the type of ingredients used, there are the following protein methods:

• Ducan's meat diet;
• vegetarian.

The Ducan feeding method developed consists of four phases:

• "attack";
• change or cruise;
• "Consolidation" or "Consolidation";
• "stabilization".

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

Advantages and disadvantages of the method

The Dukan diet assumes the use of only natural beneficial ingredients that enrich the body with essential vitamins and minerals. However, such a food system has some advantages and disadvantages, contraindications that are important in losing weight.

Advantages of the method

1. Weight stabilization and long-term maintenance of the result.
2. security.
3. High efficiency. Subject to diet and basic requirements, the weight loss per week is 1. 5 to 6 kg.
4. No restrictions on the amount of food consumed and at the time of meals.
5. Significant weight loss from the first few days.
6. A wide list of products, the use of which makes it possible not only to lose weight quickly painlessly, but also to prepare delicious culinary masterpieces without affecting the figure.

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

Disadvantages of a protein diet

1. Limited fat intake. At the same time, their lack in the body can lead to a deterioration in the condition of the skin, the development of atherosclerosis, impairment of cholesterol metabolism, inhibition of reproductive function and deterioration in the nervous system.
2. An imbalance in nutrition, the need to consume vitamin and mineral complexes throughout the period of weight loss.
3. The complexity of the organism, getting used to a new diet, leads to the fact that a person's ability to work decreases and fatigue increases.

The Ducan diet undoubtedly includes the daily consumption of oat bran.

Expert opinions and contraindications

Considering the feedback from doctors, the strengths of Dr. Ducan's method:

• a carefully designed nutrition ladder, namely the presence of the "fixation" and "stabilization" phases, which help maintain the indicators of weight loss;
• low aggressiveness of the program, since a person is exposed to minimal psychological stress by passing the method;
• the need for physical activity;
• No "X" time, after that eating is forbidden.

One of the weaknesses in nutrition is an inadequate balance of nutrition, which leads to a decrease in immunity.

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

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

In addition, it is highly undesirable for the Ducan diet to be used in adolescence or by people whose work involves increased intellectual work and concentration (e. g. doctors, drivers).

Before starting to lose weight, you should determine the optimal weight based on the characteristics of your body, gender, age, height, as well as the level of daily activity.

Phase 1 - "Attack"

The first stage of protein weight loss is characterized by rapid weight loss and a noticeable decrease in volume. Of the four phases, the "attack" stage has the most stringent requirements that should be properly met, since it is during this time that the total excess body weight loss is determined throughout the Ducan Diet.

"Attack" is a heavy load of protein on the body that helps alter metabolism and get rid of body fat quickly. An unlimited number of protein products can be included in the diet during this phase. At the same time, it is important to bake or steam all dishes on the grill without using fat, in order to exclude the use of overly high-calorie foods from the menu.

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

Mandatory conditions for losing weight in the "attack" stage are the use of double-ground oat bran of at least 1. 5 tbsp. Drink spoons a day and plenty of water, at least 2 liters. Fluids per day.

As a rule, the attack phase is characterized by increased tiredness, weakness, irritability, hunger pangs, bad mood and dry mouth. For this reason, you shouldn't do any heavy physical exercise at this time. It is enough to limit yourself to a light warm-up and walking.

In order to avoid exhaustion of the body during this time, it is important to include vitamins in the diet.

Weekly attack phase menu

Day 1

• Breakfast - meat, scrambled eggs with steam, coffee or tea;
• lunch - bran bread, ear;
• Afternoon tea - meringue or curd casserole;
• Dinner - green or herbal tea, baked meat.

Day 2

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

Day 3

• Breakfast - tea, fish, omelette;
• lunch - skimmed milk, chicken schnitzel;
• afternoon tea - yogurt or kefir, cottage cheese;
• Dinner - mussels or lightly salted salmon.

Day 4

• Breakfast - green tea, processed cheese, bran bread;
• lunch - soup;
• afternoon tea - coffee, curd casserole;
• Dinner - steamed rabbit meat, kefir.

Day 5

• Breakfast - yogurt, two boiled eggs;
• lunch - kefir, chicken liver or fish cakes;
• afternoon tea - lean ham or cottage cheese, skimmed milk;
• Dinner - herbal tea, duck / goose / turkey fillet, processed cheese.

Day 6

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

Day 7

• Breakfast - cottage cheese casserole, coffee;
• lunch - bran crispbread, parsley, ear;
• afternoon tea - light cottage cheese dessert, tea;
• Dinner - kefir or skimmed milk, chicken schnitzel.

The specified ration for the Ducan can be adjusted depending on the state of health, ie by creating a menu for 3 days. For example, you can swap meals or limit your food intake to 3 times a day. For a large number of food rations, specially developed dishes are presented in the network - “recipes for the first stage”.

The duration of the "attack" phase varies in the range of 3-10 days and depends on the excess weight: 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"

According to Ducan's method, cruising is one of the most important stages in weight loss. The essence of the stage is the alternation of protein-vegetable-protein days. The duration of the second phase depends on the weight loss during the attack and is determined on the basis of the following calculation: 1 kg of weight loss in the first phase corresponds to 10 days in the "cruise" phase.

If it is necessary to lose up to 10 kg, the switching scheme of protein-vegetable-vegetable days can be 1: 1, 2: 2, 3: 3, over 10 kg - 5: 5. In the second case, it is important to consult a doctor first, since this system has a serious impact on the body, which can lead to a deterioration in weight loss health.

At the same time, the process of losing weight is much slower than during the "attack" phase and then only slows down, which is equivalent to 1 kg of weight loss per week.

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

In step two, starchy foods such as avocado, artichoke, potatoes, corn, lentils, beans, beans, as well as rice, grains and fat are removed. It is strictly forbidden to eat mayonnaise, desserts and high-fat cakes. At the same time, raw vegetables are allowed during the cruise. If necessary, they can be heat-treated (baked, boiled).

In contrast to the first phase, in which the consumption of protein products took place in unlimited quantities, in the second phase vegetables are consumed in portions and only in the amount that can satisfy the feeling of hunger.

Given the beneficial properties of oat bran, and especially its ability to bind and actively remove cholesterol, it is important to eat it at least 2 tbsp at the transition stage. Spoon every day.

Sample menu for level 1-1

Day 1

• Breakfast - coffee, scrambled eggs, carrots, bran bread;
• lunch - steamed lean veal steak, vegetable soup;
• Afternoon tea - herbal tea, syrniki;
• Dinner - fresh vegetable salad, baked meat.

Day 2

• Breakfast - cottage cheese casserole, kefir;
• lunch - mess;
• afternoon tea - coffee, sandwich with lightly salted fish;
• Dinner - skimmed milk or yogurt, meat rolls.

Day 3

• Breakfast - yogurt, scrambled eggs, bread
• lunch - fish soup or meat / vegetable soups;
• afternoon tea - coffee, bran pancakes;
• Dinner - raw vegetable salad, chicken schnitzel.

Day 4

• Breakfast - herbal tea, scrambled eggs, boiled beets;
• lunch - baked fish, bran;
• afternoon tea - cheesecake;
• Dinner - Meatball Soup.

Day 5

• Breakfast - lightly salted salmon, coffee, boiled eggs;
• Lunch - "cabbage" salad, turkey meat;
• afternoon tea - cottage cheese casserole, kefir 0%;
• Dinner - processed cheese, fish with vegetables, tea.

Day 6

• Breakfast - coffee, cheesecake;
• lunch - bran bread, ear;
• afternoon snack - salad made from crustaceans or shellfish;
• dinner - baked fish or meat.

Day 7

• Breakfast - chicken fillet, tomato and radish salad;
• Lunch - soup with veal meatballs;
• afternoon tea - cheesecake, coffee;
• Dinner - dishes from zucchini, kefir.

Phase 3 - "Consolidation" or "Consolidation"

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

A prerequisite for the "consolidation" phase is to spend one "protein" day per week and a daily intake of 2. 5 tbsp. l oat bran and 1. 5 l purified water.

List of products that are approved for consumption during the fixation period:

• fruits, no more than one serving per day, except bananas, grapes;
• low-fat cheese, up to 40 g;
• bread, 2 slices;
• honey;
• spices;
• beans, peas, lentils;
• rice, corn;
• potatoes;
• noodles.

It is also permitted to use vegetables from the second phase and protein foods from the first phase in any combination, but in moderation. The maximum portion size is no more than 220 g.

The main feature of the "consolidation" level is the ability to eat absolutely all food for dinner once or twice a week.

There are two important rules:

• do not eat more than one portion of the first, second course and desserts;
• The time interval between festive meals must be at least 2 days.

Menu for 7 days for the "Consolidation" phase

Day 1

• Breakfast - tea, cheesecake;
• lunch - whole grain bread, ear;
• afternoon tea - rhubarb;
• Dinner - boiled potatoes or corn porridge, chicken schnitzel.

Day 2

• Breakfast - coffee, casserole with berries;
• lunch - bran bread, mess;
• afternoon tea - cheesecake;
• Dinner - vegetable salad, chicken fillet.

Day 3

• Breakfast - low-fat cottage cheese, yogurt;
• lunch - fish soup, boiled low-fat fish;
• Afternoon tea - vegetable mousse;
• Dinner - kefir, veal.

Day 4 (menu of the day from the attack phase)

• Breakfast - scrambled eggs, coffee, zucchini;
• lunch - lean chicken broth with meatballs;
• afternoon tea - yogurt, bran;
• Dinner - green tea, seafood.

Day 5

• Breakfast - coffee, sandwich with lean ham;
• Lunch - salad, steamed veal schnitzel;
• afternoon tea - berries;
• Dinner - frunchoza, baked fish.

Day 6

• Breakfast - cottage cheese, kefir, bran bread;
• lunch - mess, salad;
• afternoon tea - cheesecake;
• Dinner - vegetable stew, rice

Day 7

• Breakfast - a sandwich with lightly salted salmon, green tea;
• lunch - fish with vegetables;
• afternoon tea - goji berries;
• Dinner - salad, turkey rolls.

You can adapt the above diet, taking into account the permitted and prohibited foods. During the "consolidation" phase, it is important to make sure that one day per week is made up entirely of protein.

Phase 4 - Stabilization

The last phase of the Ducan diet is the "stabilization phase", which is a lifelong diet.

1. water. The consumption of non-carbonated purified liquid per day should be at least 1. 5 liters.
2. Sport. To maintain shape and strengthen muscles, you should do morning exercises every day, running for 0. 5 to 2 hours, and walking at least 10, 000 steps a day.
3. oat bran, must be added to the meal in an amount of 3 tbsp. Spoon / day.
4. protein day. Once every 7 days, meals should be organized according to the principle of the first phase.
5. A balanced diet. Make sure you eat one slice of cheese, two starchy foods, two slices of bread, vegetables, fruits, and high-protein ingredients every day.
6. Moderation of food intake.
7. Limit fish consumption or replace it with other seafood.
8. Avoid stressful situations.

Compliance with these rules stabilizes the result and keeps it within certain limits that result from three steps.

Diet breakdown

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

• makes protein for the next two days;
• increases the duration of the "thwarted" phase by several days;
• limit salt intake;
• increase your fluid intake per day: water - up to 2 liters, green tea - 2 cups;
• run for one hour during this time;
• increases the duration of sleep.

Compliance with the above factors makes the breakdown less painful, minimizes the consequences of deviating from diet and does not harm your health.

Dukan vegetable method

In the event that no meat products are consumed, a special system for weight reduction has been developed - the Dukan diet for vegetarians, in which animal proteins are replaced by vegetable proteins. In fact, this technique differs from the "standard" concept in that fish, meat, offal, sausage and seafood are excluded from the menu.

During the "attack" phase in the diet, it is recommended to focus on the following: cottage cheese, yogurt, kefir, low fat cheese, tofu, okaru, soy meat, milk 0%. In the "cruise" stage - for mushrooms, pumpkin, spinach, broccoli, beans, cabbage, carrots, aubergines, peppers and lactic acid products. In the “fixing” phase, all ingredients from the first two phases as well as several slices of bread, raisins, plums, rice, buckwheat and oat flakes can be used.

An important requirement for the fourth phase is to spend one protein day per week and a daily intake of 4 tbsp. l. Oat bran, 1. 5-2 liters of water, exercise.

Frequently asked questions

Is a protein diet good or dangerous for men?

Ducan technology was developed for weight reduction and is gender-independent. Proper nutrition according to the scheme, daily sports activities gradually lose excess weight and improve well-being, both in men and women.

What kind of sweetener can I use for the Ducan diet?

xylitol, sucralose, aspartame, stevia.

Can honey be on Ducan's diet?

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

Why is the Ducan Diet dangerous?

With extreme caution it is recommended to use this diet in people with diabetes mellitus, since the absorption of sugar from some vegetables and fruits is much faster than in pure form. If this factor is not taken into account, the patient's condition may deteriorate.

Constipation with Ducan's diet, what to do?

While the body is getting used to a new diet, the problem of difficulty in defecating can often arise.

To eliminate such an unpleasant phenomenon, experts recommend:

• increases the fluid consumption per day to 2 liters, while this is important for 35 minutes. drink 0. 25 to 0. 5 liters of water before eating;
• contains fibers such as rhubarb compote;
• change the diet, namely alternating protein and protein-vegetable days according to the 1: 1 scheme;
• , to increase the number of sports, especially to focus 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 for weight loss, that is, 1. 5% skimmed milk powder.

Dukan's diet can alcohol be allowed?

The use of pure alcoholic beverages when losing weight is strictly prohibited. However, they can be used for the preparation of main courses, sauces, without a covered lid (up to 3 tablespoons per day) in the "Cruise" phase. This is due to the fact that the alcohol evaporates during the heating period, leaving only an impeccable aroma.

What kind of cheese can you eat on the Ducan Diet?

In the "Alternation" phase, 30 g of grated cheese with a maximum fat content of up to 6% and in the "Fixing" phase up to 40 g of the most protein-rich variety with a fat content of 20% to 60% can be added to the daily dietbeing absorbed - by 10%.

Can mushrooms be on Ducan's diet?

"Forest bread" must not be consumed in the "attack" phase, which is permitted during the "change" and "fixation" periods.

Are seeds possible on the Ducan diet?

Due to the increased fat and calorie content, it is recommended that this product be completely excluded from the diet during weight loss. It is allowed to consume semen in moderation only after the desired result has been achieved at the stage of "stabilization".

How much weight can you lose on the Ducan Diet?

If all conditions are strictly met, this technique will help you lose 5 to 50 kg or more. You can check this by looking at the reviews and results with photos of people losing weight.

Can you eat bread on the Ducan Diet?

Diet bread with oat bran is allowed.

Can corn be on the Ducan diet?

Due to the high content of starch, it is strictly forbidden to use this product during weight loss. The use of maize in limited quantities is allowed at the "stabilization" stage.

Can Chicken Broth be on the Ducan Diet?

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

Ducan's technique in "special" cases

During pregnancy and while feeding a child, a woman often accumulates kilograms, which are necessary for the baby's full development. The optimal weight gain is directly related to the body weight before pregnancy and is usually between 5 and 20 kg. However, there are cases when the "acquisition" of extra pounds occurs at an accelerated pace, leading to excessive maternal obesity and adding to the risk of an unhealthy baby, as well as the development of musculoskeletal and cardiovascular diseases.

Ducan's diet for pregnant women

1. Eliminate from your diet sweets and baked goods that provide “empty” calories and lead to constipation.
2. The weekly rate of starchy foods is two servings.
3. Daily consumption of fruits and berries, except bananas, cherries, grapes, in two servings
4. Replace "protein" with "protein" on Thursday.
5. Adding lactic acid products and milk to 2%.
6. Possibility of receiving your favorite dishes once a week in limited quantities, the so-called "feast".

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

Approximate menu for nursing mothers and during pregnancy:

• Breakfast - green tea, whole grain bread, ham omelette;
• second breakfast - berries or fruits;
• lunch - baked lean meat, low-fat chicken broth or fish soup, salad;
• light afternoon tea - green tea, quark and berry casserole;
• Dinner - turkey fillet, pasta, vegetable stew.

The Ducan diet for breastfeeding mothers not only includes proper nutrition, but also includes running at least 20 minutes in the fresh air every day.

output

If you follow all the requirements of the Ducan Diet, you can lose 30 kg or more if necessary, speed up your metabolism, cleanse the body of toxins and improve your well-being. It should be noted, however, that the "stabilization" phase lasts a lifetime. Therefore, during this period you should carefully choose the menu so that the lost kilograms do not come back.