Despite the fact that the well -known Ducan protein diet has become a long time, today it still enjoys great popularity and is considered one of the best weight loss systems. It is about it that will be discussed in our article.
As the name implies, this weight loss system is named after its creator of the French neurologist Pierre Dukan. Yes, it is a neurologist. By strange that it seems, initially the doctor had nothing to do with dietary, the impetus for the study of this sphere was Ducan's desire to help his friend, who had suffered for a long time of excess weight. Quite unexpectedly, the diet he developed gave an excellent result: the first doctor of the doctor in just five days eliminated almost three kilograms, and in the following days he lost another and a half. This incident was the beginning of Ducan's career as a nutritionist. Subsequently, the doctor improved his system and did it as sure and effective as possible.
Ducan diet principle
If you are not worried about the first day with weight loss and were interested in several weight loss systems, you probably listened about low carbohydrate or protein diets. It is on its basis that Pierre Ducan's diet was built. However, unlike the first, it includes a complete set of actions, which allows not only to achieve the desired result, but also to solve it for a long time.
The process of losing weight proposed by the French doctor consists of only four stages. Each of them pursues a certain objective, has a different duration and implies the consumption of different products. But all these stages have a common component: the basis of their diet are proteins, thanks to which weight loss occurs. Such action of protein foods is explained by the fact that the body in its assimilation has to spend a lot of energy, the lack of which is forced to compensate for fat deposits. In addition, proteins are slowly divided, so that nutrients in the blood are in small portions, as a result, a person does not experience hunger for a long time.
Doctors express several opinions on Ducan's protein diet, which implies a high protein content and carbohydrate restriction. Supporters argue that such diet contributes to rapid weight loss and a metabolic improvement. However, experts warn about possible health risks. Prolonged protein consumption can negatively affect kidneys and liver, especially in people with a predisposition to diseases of these organs.
Resolved products include low fat, fish, eggs and dairy products, while carbohydrates, such as bread, pasta and sweets, are prohibited. Doctors recommend that you observe balance and do not forget the importance of vegetables and fiber for normal body functioning. Ultimately, before starting this diet, it is important to consult a doctor to avoid undesirable consequences.
The main recommendations for compliance with Ducan Diet
In addition to the abundance of protein, it is always full of volume restrictions or number of portions. Despite this, it is still worth overflowing, it is better to observe the measure. It is recommended to prepare all dishes by Ducan diet without frying in oil or other fats. Any sweet, alcohol, fats, flour products, cereals and other products with a high carbohydrate content should be excluded from the menu. Along with this, it is recommended to reduce salt intake. To control your amount, try to jump from food only after cooking.
To eliminate body protein decomposition products, be sure to drink as much clean water as possible, its volume must be at least one and a half liters. The abundance of protein food does not affect the work of the gastrointestinal tract. Reduce the probability of problems with intestines and stomach will helpOat consumption. Only one and a half, three spoons of this remarkable product per day, not only do peristalsis and constipation savings improve, but will also help reduce cholesterol. You must eat Sharbie along the diet. They can steamed, add to yogurt or kefir, grind and cook baking them.
Well, so that Ducan's protein diet has an even better effect, during this, take daily walks or look for sports.
Ducan diet stages
The greatest consumption of protein foods is found in the first two stages. The main products for Ducan's diet for this time:
- Seafood: squid, oysters, shrimp, river crabs, mussels, etc. ;
- Fish: any type of canned fish and smoked fish are allowed;
- Bird, except the goose and duck;
- Low fat - veal, rabbit, beef, lean ham. Pork is not desirable, but it is still possible, only choose pieces of fat without fat;
- Spoxes - Language, liver, kidneys;
- eggs;
- Dairy products with zero fat.
In the second stage, the menu includes vegetables, but only those that contain a minimum of carbohydrates. These include: tomatoes, green salad, radish, pumpkin, pepper, onion, accelerates, onions, turnips, patch beans, spinach, achicoria, zucchini, cucumbers, all kinds of cabbage, celery, carrots, man, beet, eggplant, asparagus, asparagus, back the mushrooms, soy is also allowed.
The diet of the remaining stages is not so strict, it is expanding significantly, more and more products that contain products and drinks are introduced. Let's look at each stage in more detail.
Ducan protein diet attracts the attention of many due to their simplicity and effectiveness. The basic principle lies in high protein consumption and carbohydrate limitation, which contributes to rapid weight loss. The diet consists of four stages: attack, alternation, fixation and stabilization. In the first stage, only protein products are allowed, such as meat, fish and eggs, which allows you to quickly lose additional kilos.
However, the diet has its opponents. Some experts warn about possible health risks, such as a deficiency of vitamins and minerals. It is important to remember that not all products are equally useful, and it is worth avoiding processed meat products and high quality sauces. In general, many point out that diet helps not only lose weight, but also to improve good in general, if you follow all recommendations and monitor your condition.
Ducan diet - What's up? A critical analysis of a nutritionist.
Scenic attack
This is the most difficult, but more effective stage. During it, there is a change in metabolic processes, the process of decomposing fat is activated and the highest weight loss occurs. Despite the greatest efficiency of the attack stage, it is not recommended to participate in too much time, since it can be dangerous for health. Its duration must depend directly on the amount of kilograms of those who want to get rid of the entire diet.
- If during the entire diet time you intend to get rid of 5 or less kilograms, the attack stage should last 2 days;
- 6-10 kilograms of 3 to 5 days;
- 11-20 kilograms from 6 to 7 days
- More than 20 kilograms, 7 to 10 days.
Ducan protein diet during the first stage, depending on the initial weight, makes it possible get rid of 2 to 6 kilograms. During it, only protein foods can eat, whose list was given before.
In addition to it, in moderation, the consumption of black tea, herbal and green without sugar, a decoction of pink and coffee is allowed. For the preparation and refueling of dishes, you can use salt, gelatin, yeast, soy sauce, vinegar, lemon juice, mustard, grass, spices, half of the middle bulb per day, dill and parsley. To make it easier for you to make the right diet, we suggest that you become familiar with the example of the menu.
Diet Pierre Dukan - Menu attack
The first day
- Low fat yogurt with bran, a pair of boiled eggs and tea;
- Language bay;
- Married in herbs and lemon juice, and then grilled fish fillet.
The second day
- tortilla and coffee;
- Chicken soup with vegetables;
- stewed meat.
The third day
- cottage cheese and coffee;
- fish chops;
- A portion of boiled shellfish.
The fourth day
- boiled chicken, tea and yogurt;
- Beef steak, fried in a pan with anti -stick coating without adding fat or oil.
- Baked fish.
Fifth day
- scrambled eggs, milk or tea with milk;
- fish soup with the addition of vegetables;
- chopped chop.
Not to break, you should not allow hunger, so organize snacks. Any product is suitable for them, of course, of those allowed. For example, you can prepare chips or chips, stock up on yogurt or cottage cheese, in addition to this, even a glass of ordinary milk or kefir will become a good snack.
Stage alternation
Unlike the first, the second stage of Dukan's diet also includes vegetables, but only those that do not contain many carbohydrates and starch. His list was given up. But, unfortunately, there are vegetables when it is impossible. The objective of the alternation stage is to organize alternatively only days and days of protein during which protein consumption is combined with the use of vegetables. The alternation can be different, for example, today only eats protein foods, protein vegetables tomorrow, the day after tomorrow is protein, etc. Or eat proteins for two days in a row, and then complements them with vegetables for two days in a row, then again two days of protein, etc.
The most saving for the bodyIt is considered an alternation every two days, so, with most of the time, it is recommended to adhere to it. But for people with too much weight, this may not be enough. Therefore, different types of nutrition must alternate through three, four or five days.
In this period, it is desirable to increase the consumption of two spoons. The main list of Ducan diet products, which consists of foods and protein vegetables in the alternation stage, can be complemented with a teaspoon of vegetable oil, citrus, basil and other allowed additives allowed for "attack".
The introduction of vegetables in the diet allows you to make it very diverse. They can be consumed separately, making all kinds of salads, stew, ratatuy, puree, etc. Combine with meat, prepare soups, stews, beigus, tortillas, etc.
Therefore, you must eat until the necessary result is achieved. Since the weight loss scheduled at this stage is approximately one kilogram per week, it can last a month and six months.
Consolidation in stage
The main task of this stage is to maintain a new weight and avoid its greatest increase, this can also be called the consolidation of the results. Ducan's diet recommends consolidation at a rate of ten days per kilogram, lost. In other words, if he managed to get rid of five kilograms during the first two stages, the third should spend fifty days.
In this period of time it beginsGradual return to the usual diet. The fixing stage menu is significantly expanding to the products you eat, others are added, this: this:
- 200 grams per day of any fruit, except grapes, cherries, dry fruits, figs, bananas.
- A tablespoon of honey per day.
- 2 pieces of rough roaring bread or rye bread;
- A portion (200 grams finished) pasta, legumes, lentils, couscous, corn and rice, as well as a couple of baked or cooked potatoes in uniform. All these products can be eaten in the first half of the fixing stage only once a week, in the second, twice a week and a portion without adding oil.
- Fat meat, but no more than time.
- 40 grams of low cheese in fats of solid varieties per day.
- The allowed portion of vegetable oil to a tablespoon per day and bran to two and a half tablespoons increases.
In addition, in the first half of the consolidation phase, you are allowed to organize a "holiday" dinner for you once a week, during which you are allowed to eat anything and you can even drink a glass of wine. In the second half, such lunches are allowed to organize twice a week.
But for this stage there is a very important rule: it is necessary to observe a protein day every seven days, during which only protein food is eaten, as in the first phase.
Stabilization stage
This is the last final stage, which has the longest, ideally his whole life. Its main objective is to avoid a second set of weight. In this phase, the Ducan diet menu offersBuild on the basis of the consolidation stage. However, it is not necessary to observe it as strictly as before, because minor violations will no longer generate rapid weight gain. The main thing is to prevent old eating habits and adhere to three mandatory rules:
- Determine for yourself the day of the week during which you will only eat protein and always observe it.
- It conducts three tablespoons of bran daily.
- Be more active, move more, walk and, best of all, go to sports.
To whom the Ducan Contraindicated Protein Diet
First, Pierre Dukan should abandon people who have serious problems with the gastrointestinal tract, kidney disease, liver, heart and blood vessels. In addition, such nutrition can damage pregnant women and children, as well as those whose work requires great mental stress.
Answer
What is possible and what is impossible in Ducan's diet?
In the Ducan diet menu, you can include achicoria, accelerate, spinach, radish, tomatoes, onions, beans, etc. Popes, rice, lentils, avocados, peas are prohibited. The daily dose of bran should be increased.
What can be eaten with Ducan protein diet?
It is allowed: chicken, chicken liver, turkey, beef, bacon under fat, chopped veal, stewed veal, etc. The only source of carbohydrates allowed in this phase: 1, 5 tablespoons of oat bran. It is necessary to drink at least 1, 5 liters of water and play sports daily for 20 minutes.
What products are allowed in Ducan?
The products allowed in the attack include: kidneys and liver, beef tongues and calf, poultry meat low in fat, low pork and beef and fish, all this is cooked without fat (cooked, preparedfor steam or grilled).
What products are allowed in the attack?
Menu: exclusively protein products: meat, fish, poultry, shellfish, eggs, low fat. Restrictions: a complete rejection of carbohydrates, fruits, vegetables, dairy products (except for a low fatty cottage cheese), oil, sugar, alcohol.
Plead
Tip No. 1
Before starting Dukan's protein diet, be sure to consult a doctor or nutritionist. This will help avoid possible contraindications and choose an adequate food plan individually.
Tip No. 2
Follow water consumption. During a protein diet, it is important to drink a sufficient amount of liquid to avoid dehydration and maintain normal renal functioning.
Tip No. 3
Include a variety of protein sources in the diet. Not only can it be meat and fish, but also dairy products, eggs and plant proteins. This will help avoid monotony and guarantee the reception of all necessary amino acids.
Tip No. 4
Do not forget the physical exercises. Combine a diet with regular physical activity to improve results and keep health at a high level.