Ducanska protein diet is recognized as one of the most effective today.It constantly collects positive criticism and has already helped to lose weight a huge number of people.For example, she was the one who allowed the most beautiful bride selected one of the Prince William Kate Middleton.The author of the diet, as you may guess, is the French doctor Pierre Dukan.
Protein Diet Pierre Dukan: Detailed description and principles
Ducan diet allows you to quickly achieve results if you view a diet correctly.The first phase, which is called a protein attack, will help accelerate metabolism and burning fat in the shortest possible time, so you will enjoy impressive results after 5 days.
However, to get a stable score, you must follow Dr. Dukan for a few months.If desired, you can fully eat in accordance with the above principles for the rest of your life.The diet provides a limitation of carbohydrates and fat, focusing on proteins.The doctor himself believes that without a sufficient amount of protein, the normal activity of the body is impossible.
A positive moment:The weight loss program allows you to eat any amount of food at any time.The whole process is divided into four phases, during which you can easily lose hate population, then do not return them.
General rules for all phases
- Drink at least 1.5 liters of mineral or drinking water without gas every day.
- It is necessary to use the Daily Buckets of the OAT brand-1,5-3, drinking them with water (constipation often appear, Bran is offered as a means of prevention).
- Everyday walking in fresh air.
- Be sure to use vitamin preparations.
100 Diet Products Ducan
The desirable table Dukan includes 72 protein products and 28 species containing carbohydrates of vegetables.Separately from the entire list are oats.They cannot be attributed to any of the categories, but this is a very important element of the product list to Dukan.Ron consumption is required, although the recommended amount varies from each of the four diet phases.
The basis of the diet is various protein products.For the convenience of the perception list are divided into subcategories: meat products, poultry meat, fish, seafood, dairy and eggs.
Meat products
- Beef - File, Beiftex, Beat Beef, Steak
- Veal - All parts including a rib, if removed layers of fat
- Conina - all parts other than the lower part of the abdomen
- Beef language - except for a fatty rear
- Miran language
- Language Language
- Liver-everything, if there is no tendency to cardiovascular diseases
- Bashturma
- Any dried meat
- Rabbit
- Busy and Teletin Kidney
- Hotter from pig pork (File) - on the stage of consolidation
- Ham from lamb, except upper part of thick - in the consolidation phase
- Pork ham low connections, with the exception of crude-lat - in the consolidation phase
All meat varieties are prepared without adding fat, vegetables and butter, sour cream.It is allowed to lubricate a container with a napkin lubricated with several beds of vegetable oil.Cooked meat, barbecue and baking in oven are recommended.The shocking meat is also baked in the form of a chop.
Bird meat
- Chicken - with the exception of the skin and the lower part of the wing
- Turkey - in any culinary processing
- Guinea pig
- Pigeon
- Quail
- Play
- Lenten Ham from Poultry
Bird is recommended for cooked or baked.It should be prepared in the skin so that meat is not too dry, but be sure to consume without leather.
Fish
- BARABULKA
- Dreado
- Flounder
- Crucian carp
- Carp
- Mullet
- Perish
- Salmon
- Whiting
- Moiva
- Burbot
- Jesetro
- Halibut
- Haddock
- Putassa
- Saira
- Sardins
- Herring
- Skate
- Mackerel
- Catfish
- Zander
- Cod
- Tuna
- Acne
- Trout
- Hake
- Pike
- Smoked fish - any
- Dried fish - any
- Fish canned food - only in their own juice, without adding oil and tomato
Fish is preparing without the use of oil and vegetables.It can be seasoned with oil-free sauce.Tuna, salmon and makerel can be prepared in white wine sauce.
Seafood
- Rabs sticks
- Crab
- Squid
- All shrimp varieties
- Crustaceans
- Omara
- Trumpet
- Sea urchin
- Languestees
- Sea shells
- Media
- Oyster
- Sipe
Dairy products of 0% Fat content:
- A little milk
- Fool Cottage
- Fatfound Kefir
- Low -fat yogurts without adding sugar, fruits and berries
- Fatfound cheese - on the consolidation of the stage
You can consume dairy products with aromas.Artificial sweeteners of the Types of Aspartam are also allowed.
Eggs
- Chicken eggs
- Quail eggs
Egg consumption is not limited, but it is necessary to monitor the cholesterol level.
Additives and spices
- Similar milk powder
- Synthetic sweetener aspartam
- Vinegar
- Garlic
- Plague
- Pepper and any other sharp spices
- Parsley, basil and any other aromatic plant
- LUK GREEN AND TO-LEGGEN - in the minimum amount as a spice
- Sticks as an addition to the dishes in the number of spices
- Lemon - sugar-free, such as spitters for fish, seafood and meat
- Mustard
- Beer yeast
- Salt - in minimum amount
- Synthetic vitamin preparations
- Chewing gum without sugar
Starting from 2. Phase of Dukan nutrition, several types of vegetables are allowed.Vegetables is a source of carbohydrates needed for brain nutrition.Free carbohydrate, the risk for the body increases so that they should not ignore them
28 vegetables diet zucan
- Eggplant
- Mushrooms
- Zucchini
- White cabbage
- Cabbage is painted
- Broccoli cabbage
- Cabbage kohlrabi
- Brussels cabbage
- Leaf salads - all kinds
- Onion
- Cherd
- Carrot - not more than 1 times a day
- Cucumbers
- Paprika is sweet
- Tomato
- Rotky
- Opening
- Rotky
- Onion
- Chicory salad
- Cnes - no more than 1 times a day
- Celery
- Asparagus
- Black-eyed peas
- Pumpkin - in the consolidation phase
- Bone
- Spinach
- Sorrel
Vegetables are also prepared without adding oil.The advantage is given to the dishes with fresh, boiled and roasted vegetables.
Completely and partially restricted products
- Animal fats are prohibited at all stages of ducan nutrition
- Vegetable oil is only allowed in quantity of a few drops, which are lubricated with a pan when cooking
- Starch - The identity products are completely prohibited in the first two stages of the diet.
In the consolidation phase, 2 parts of some starch products for conflict per week are allowed.This:
- Pale
- Rice
- Corn
- Pasta
- Wheat full
- Lećels
- Beans
All other products containing starch, including avocado, remain prohibited until the end of the last stage of the diet.
- Cheese in 3 diet phases are allowed to eat in the amount of 40 grams per day
- Bread can be eaten from stage, fastening 2 pieces a day.The advantage should be given to the bright and entire bread of the rough flour.SDDDA is completely prohibited.
- Ice cream can be at all phases, except for attacks, but it is better in a milky cocktail.
- The seeds are strictly prohibited by everything but pumpkin.
- Fruits and berries are completely banned in the first two phases of the diet in the first two stages of the diet.
Starting from the consolidation phase, the consumption of some fruits in the amount of 1 part per day is allowed.This:
- Apples - 1 pc.per day
- Strawberries - 1 Plate
- Raspberry - 1 plate
- Dunje - 1 slice
- Lubenica - 1 slice
- Grapefruit - 1 pc.
- Kiwi - 2 pcs.
- Persian - 1 pc.
- Apricot - 2 pcs.
- Pear - 1 pc.
- Nectan - 1 pc.
- Mango - half of large or 1 small
All other fruits and berries are prohibited at all stages of the diet.
- Sweets and sweets are also excluded from the diet.
Important!When using sugar -substitutes, you better consult your doctor first, because they are not always useful for the body.
The first phase of diet Ducan: attack
It lasts from three to ten days, depending on how much you need to lose weight.If you plan to lose up to 10 kg, you will need three days.If 10-20 kg then from three to five days.For those who want to lose weight more than 30 kg, the duration of the attack can be 5-10 days.
The attack is a strong load loading with proteins, as a result of the metabolism starts to change, and you quickly get rid of the fat.
The main food attack is protein products.During this time you can lose two to six extra pounds, and you can eat food protein in any amount, as long as it is completely saturated.
All meals are cooked without fat (boil, steam or grilled, baked), because the ruler excludes too high -calorie food.In addition to pure meat, different gifts must be perfect, because they are weak calories and contain proteins.
Herbal food in Nat is completely prohibited.You can use only spices and, in minimal quantities, plant products such as onions, garlic, cafeteria and lemons to improve dish tastes.
Be sure to include an ovaric merman in a diet.At the broke attack, you need to eat 1.5 tablespoons.teaspoons a day.
As for liquid, it must be consumed as much as possible.Drink mineral water, diet, green tea and tea on herbs, coffee.
IMPORTANT:At the beginning of the attack, you can feel the increased fatigue, weakness, dry mouth.Maybe bad mood, irritability and an unexpected feeling of hunger.Make sure you have permitted products in sufficient quantities at any time.Eat as soon as you want.Avoid attacking severe physical efforts and any competition, but do not give up walks and your usual exercises.After 3. days of attack, the feeling of hunger will disappear.
If you drink enough water, after 4. days of attack, prison can begin.Increase the amount of drunk fluid a day.You can also drink the spoon of paraffin oil at the end of the food.But avoid strong laxatives.
During attack and the latter, use vitamin preparations.
Second phase Diet Ducan: Alternation (Cruise)
One of the most important stages of the DR.Ducana is an alteration (or cruise).
At this stage, dr.Dukan recommends given alternating proteins (proteins) with protein-vegetables, when carbohydrates are allowed.Just like an attack, scheme depends on what weight is that you need to lose.Up to 10 kg-protein days and protein-vegetable alternatives 1: 1, 2: 2 or 3: 3. If excess weight, then you will need to exchange days - 5: 5. However, dr.Dukan recommends recourse 5: 5 schemes only in exceptional cases.The most effective and simultaneously must be a 1: 1 scheme or, in extreme cases, 2: 2.
On the so-called protein and vegetable days, you can eat for all vegetables, but only those involved in the list of allowed products.These are allowed 22 ducan diets.
Since the feeling of hunger on cruise is much lower than at the beginning of the attack, the number you eat is starting to reduce.Do not make a big mistake, do not refuse protein products on the days when carbohydrates are allowed.
All shock vegetables are prohibited at the moment.These are all legumes, potatoes, corn, avocado, artichokes.In the same way, all cereals and cereals are prohibited.There is no low-calorie fat, so any oil, including olive, cannot be consumed.
You can add 2 products from the following list every day to change:
- Soy cream - 2 buckets.
- Cream 3-4% -1 teaspoon
- Vegetables oil - a few drops on napkins to delete a teflon vessel before fried products
- Low fat cheese (10%) - 20 g
- Dry wine - 80 grams
It is allowed to eat: gelatin, agar, garlic, algae, rods, sauce, any spices, sugar neighbors less than 1 kcal on 250 ml, tofu, dry milk.You can cuddle with your crabs, but not more than eight pieces a day, as they involve starch.
Unlike protein products, whose consumption is not limited, only a limited amount is possible to eat vegetables even on a protein and plant day.Eat only until the feeling of hunger is satisfied, not a piece of more.
To fill salad, use independently prepared fuel based on yogurt, kefir and balsamic vinegar, with addition of mustard, spices and dry or fresh aromatic herbs.In no case fill salads with oil, sour cream or, besides, mayonnaise!
At the change phase, eat Zob Bran in the number of two tablespoons a day.Bran should be part of a diet and on proteins and proteins and vegetable days.
The reduction of weight in the change is slow than on the attack.In no case, not try to speed up the process by changing protein ratio and protein days, that is dangerous.
The change phase continues until you reach the desired weight.
Third Stage of Diet: Consolidation
The third phase of Dukanov diets is called consolidation or consolidation.The duration of the third depends on how much you lost during the previous two.Every lost kilogram will "combine" 10 days.This is a very important phase.
This phase is the hardest.Code forces The body tries to restore lost weight.It includes three mechanisms:
- The feeling of hunger gets sharp worse
- Energy consumption decreases, this is expressed primarily in increased fatigue, cold-growing sensitivity, the need to sleep and rest, hair growth and nails are slowing down, memory is worse
- The body's ability to extract calories from consumed food: Enzymes appear in a thin hose that contribute to the splitting of incoming elements in such a way that the body extract 30% more calories from incoming products than in normal state
It is impossible to neutralize this effect, you just have to know how much time works.If you lost 1 kg, the duration of this unpleasant effect will be 10 days, for 3 kg-1 months and 3 months for 9-10 lost weight.Knowing about the time of his action, you should not panic, but simply accept unpleasant sensations for granted.He won't stay with you forever, he won't stay with you forever.
Consolidation rules
- First of all, calculate the approximate duration of your consolidation phase.It will take you 10 days to consolidate every lost weight.
- The process of alternating proteins and herbal products is completed.You can consume them every day.Together and separately, in accordance with your wishes, in any combination.
- 1 day of the week, you should remain proteins, without additives of any product containing carbohydrates.
- During consolidation, you need to get an accustomed body on moderate food consumption that has previously been prohibited.First of all, these are fruit, honey, vegetables that contain starch and grease.
In your daily diet, there are some lines of 1 part a day, 2 pieces of bread of rough flour, hard cheeses, 1 tablespoons, some cereals and 2 parts of starch vegetables in the week.The most important thing is to stay prudent and not to follow your body, which require a much larger entry of new products than you are willing to offer.
And finally, the main characteristic of the consolidation phase.You have to regularly edit the culinary vacation for yourself.In the first half of this long phase, a festive meal should appear once a week, in the second half - 2 times.
The festive meal is one meal on lunch or in the evening, but preferably - dinner.During this meal you can eat absolutely every food, and especially the one you missed during the diet.But here is still necessary in accordance with 2 conditions:
- Between the two ceremonial meals should be at least 2 days.
- You have no right to add -in.
The festive meal consists of 1 first, 1 other dishes, dessert, aperitif and wine - all in ordinary quantities.It is strictly forbidden to place additives on a plate.The purpose of this holiday is the biological pleasure that your body is long deprived, but which they really need.Your task during the ceremonial meal is to taste the taste and feel a sense of satiety.To stop striving for the return of lost weight, the body must realize that you don't hurt on anything.
Fourth phase: Weight stabilization
You finally score as much as you want.Now your main task will be strengthening achievement and do not tip over on the helplessness of weight.Switch to everyday lifestyle that does not include any strict restrictions and instructions.
To consolidate success, you just have to include in your daily life just a few simple rules:
- As mentioned earlier, in the last stage of the diet, you return to normal food.There are no significant product constraints.The only important indicator is the amount of food consumed.Don't overeat.
- Choose one day a week as a protein diet day.Only those protein products that are recommended to you in the attack phase.
- Do not use a lot of fruits.Although you are allowed any products, but the fruit should be more careful for fruit.Eat not more than 1 times a day.
- Reduce fish consumption.Try cooking utensils with smaller fish parts or replace it with another protein product.
- Restrictions are also concerned with products with high starch content, which were banned in the amendment phase.The potatoes can be cooked no more than 2 times a week.
- Limit salt spending on protein day.
- Watch sports.Now you are allowed any sport.
- The amount of water used in the fourth stage of the diet, try to keep 2 liters a day.
- Strongly recommended increases the amount of bran number spent.In this diet are in a special account, and their number increased from the phase to phase.Now the volume of twigs should be at least 3 tablespoons a day.
"What, how and why?": Answers to the most frequently asked questions
Where to start the Ducan's diet?
First of all, you have to address your doctor.Your body will pass heavy stress in the first week, and if you are not ready for it or you have contraindications to use a certain type of product, then it is worth considering other diets.It is worth noting that if the ducnik diet protein is not suitable for you, then you can forget the mono -deits forever.They will be even more dangerous for your body.
What to do if the kidneys or heart began to hurt during the diet?
Throw a diet immediately.Every body weakness means that your diet is not responding.
A few days after the beginning of the diet, an unpleasant odor appeared from the mouth.Is it normal?
Yes, this is a normal body reaction to a sharp increase in the amount of protein consumed.After 5-7 days, when the body is used - the smell will disappear.But take care of the specific scent of acetone from the skin or breathing.In this case, the diet should immediately stop and sharply increase carbohydrates consumption, and then consult a doctor and check the condition of the liver, kidneys and pancreas.
What sport should you do?
If you endure a diet and you have no problem with your body, you can handle any active sport.
Will Ducan's diet solve cellulite?
Just Diet - no.Without a set of exercises, you cannot achieve the maximum result.This technique will help you normalize your body metabolism and bring your body to the state of the norm.
Is Diet Dr.Dukan for vegetarians?
Yes, it is suitable.But you need to understand that the proteins of all food components are the only nutritious vital vital for humans.The body of the human body cannot synthesize, but its functioning requires at least 1 gram of clean animal protein for 1 kg weight per day.If your vegetarian site is not limited by using meat, then easily replace the protein that is in a fish with fish, eggs and dairy products.If you don't consume protein products at all, inferior herbal protein will not be sufficient.In this case, the diet will lead to premature aging, hair loss, flushing proteins from muscles, leather and bones, and even to the deterioration of memory and analytical abilities.
Is the diet recommended by a gentle mothers?
No.The child must get helpful substances in abundance.By limiting yourself, limit your child.After renewing his weight and figure, you can greatly harm the baby's health.
Is it possible to sit on Ducan's diet during pregnancy?
The answer is the same as in the above item.You will limit yourself and child with your diet.Think several times before sitting on any diet.Without consulting with an expert, do not take any measures.
Can salt be consumed?
Yes, you can even need to use salt, but in small amounts.2 grams a day - the most appropriate amount.If you want to eat more salt, then you should drink more water.No completely refusal from salt is recommended.
What to do if there was a breakdown?
It all depends on the reasons for the failure.If you accidentally ate any of the not recommended products, then continue the diet away.The result will appear.If the breakup occurred due to the fact that your body lacks nutrients, then you should think about changing a diet.
Weight stopped.Why?
The sharp weight loss is noticed only in the attack phase.In the future, the rate of waking weight will be significantly reduced.If your weight remains at one feature of about a week, then it is quite normal.If weight is not reduced for about a month, then it is a body signal that it will not be possible to lose further, because the optimal sign is currently achieved.Or interrupt a diet, and you should review your diet.
What if the prison started in the first phases?
This is a common reaction of the body to transition on protein nutrition.But there is nothing normal in that.Try to drink more liquid.If the prison takes too long, drink a slight laxative.
Is the Ducan's diet useful for men?
Yes.There is no difference from a man or woman.
Approximate menu
Approximate menu for a protein day
- Breakfast: Omelet protein 2-3 eggs, skim milk and plants.A piece of poor salary salmon, tea or coffee;
- Second breakfast: 2 tablespoons of oatmeal, yogurt;
- Lunch: cooked beef or grease veal, roasted chicken with the addition of garlic, lemon and rosemary;
- Afternoon snack: cooked shrimp with the topping of pulches and chili pepper;
- Dinner: Beefstek with salmon, seafood, lamb or lamb, low kefir.
Approximate Mixed Menu (Protein-herbal) day
- Breakfast: Pancakes with grated carrots;Omelet with onion, tomato and sweet pepper;Low -fat Cottage;
- Second breakfast: yogurt, fruit;
- Lunch: a pair of tuna or other low fish, stewed vegetables or vegetable soup (no potatoes), tea or coffee;
- Snack: Fresh vegetable salad (cabbage, spinach, asparagus, sweet pepper, celery, cucumbers, genders, tomatoes, etc.), yogurt;
- Dinner: Beef cooked or barbecue;cabbage of peace with cabling and a slave;Eggplant and tomato.