THE DIET OF DUCAN

The Ducane Diet is a modern weight loss method based on the consumption of foods rich in proteins. The use of this nutritional system allows not only to prevent weight gain, but also to eliminate 1. 5 to 50 kg of excess weight.

Currently, one of the most effective ways to deal with the hated kilograms is Dr. Ducan's diet, which, unlike monodiets, has a varied diet and is perfect for food lovers.

General information

The principle of the Ducane Diet is based on the consumption of protein foods that are easily absorbed by the body, which contributes to the rapid loss of excess weight. In addition, in the process of weight loss, the gastrointestinal tract is cleansed of accumulated toxins and toxins, as well as an improvement in metabolism. The basic products of this technique are bran, vegetables, lean fish, lean meat (chicken, turkey).

If you need to lose 2-4 kg, a special express Dukan diet for 7 days has been developed, designed to speed up the metabolism to quickly achieve the desired effect. At the same time, it is strictly forbidden to increase its service life independently, as this can cause serious harm to health. With 5-10 kg of excess weight, it is advisable to pay attention to the Ducana diet for a month, which provides for a gradual weight loss in compliance with proper nutrition and exercise.

In order to increase the effectiveness of slimming, following the Ducan diet, it is necessary to adhere to the following requirements:

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

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

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

Depending on the type of ingredients used, the protein method is of the following types:

• Ducan's meat-based diet;
• vegetarian.

The developed ducan feeding method consists of four steps:

• "Attack";
• Alternation or cruise;
• "Consolidation" or "Consolidation";
• "Stabilization".

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

Advantages and disadvantages of the method

The Dukan Diet involves the use of exclusively natural healthy ingredients that enrich the body with essential vitamins and minerals. However, such a food system has some pros and cons, contraindications, which are important to consider in the weight loss process.

Advantages of the method

1. Stabilization of the weight and preservation of the result for a long time.
2. Security.
3. High efficiency. Based on the diet and basic requirements, the weight loss per week will be between 1, 5 and 6 kg.
4. No restrictions on the amount of food consumed and at mealtimes.
5. Significant weight loss from the first days.
6. A large list of products, the use of which allows you not only to quickly lose weight painlessly, but also to prepare delicious culinary masterpieces without harming your figure.

Ducan's protein diet excludes the use of special chemical additives for weight loss, which have a destructive effect on the organism.

Disadvantages of a protein diet

1. Limited fat intake. At the same time, their deficiency in the body can lead to a deterioration in the condition of the skin, the development of atherosclerosis, impaired cholesterol metabolism, inhibition of reproductive function and deterioration of the nervous system.
2. An imbalance in the diet, the need to consume vitamin and mineral complexes during the entire weight loss period.
3. The complexity of the organism getting used to a new diet, as a result, a person's working capacity decreases and fatigue increases.

The Ducan Diet invariably involves the daily consumption of oat bran.

Opinions and contraindications of the experts

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

• a carefully studied nutritional scale, that is the presence of the "consolidation" and "stabilization" phases, which help to maintain weight loss indicators;
• low aggressiveness of the program, due to this, in the process of passing the technique, a person experiences minimal psychological stress;
• the need for physical activity;
• absence of time "X", after which it is forbidden to eat.

The weak points of the diet include insufficient balance of the diet, as a result, a decrease in immunity.

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

• renal failure;
• hydronephrosis;
• cholecystitis;
• hypertension;
• gout;
• problems with the cardiovascular system;
• stomach ulcer;
• intestinal dyskinesia;
• pyelonephritis;
• atherosclerosis;
• gallstones.

In addition, it is highly undesirable for the ducan diet to be used in adolescence or in people whose work is associated with increased mental work and concentration (for example, 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 degree of daily activity.

Phase 1 - "Attack"

The first phase of protein weight loss is characterized by rapid weight loss and a noticeable decrease in volume. Among the four phases, the "Attack" phase has the most stringent requirements, which should be met flawlessly, since it is during this period that the total loss of excess body weight is determined in the entire Ducan diet.

"Attack" is a powerful protein load of the body, which helps to change the metabolism and quickly eliminate fat deposits. At this stage it is allowed to include an unlimited number of protein products in the diet. At the same time, it is important to cook all dishes on the grill or steam them, without using fat, which will allow to exclude from the menu the use of excessively high-calorie foods.

The first stage completely prohibits the intake of plant foods, limits the use of salt and seasonings in the cooking process. The beginner's diet allows the use of pure meat, seafood, fish, raw and boiled eggs, low-fat fermented milk products.

Obligatory conditions for losing weight in the "Attack" phase are the use of double ground oat bran at least 1, 5 tbsp. spoons a day and drink plenty of water, at least 2 liters. liquids per day.

As a rule, the attack phase is characterized by increased fatigue, weakness, irritability, hunger pangs, bad mood and dry mouth. That is why, at this stage, you should not do heavy physical exercises, it is enough to limit yourself to a light warm-up and walk.

To avoid exhaustion of the body during this period, it is important to include vitamins in the diet.

Weekly Attack Phase Menu

Day no. 1

• breakfast - meat, steamed scrambled eggs, coffee or tea;
• lunch - bran bread, ear;
• afternoon tea - meringue or cottage cheese casserole;
• dinner - green or herbal tea, baked meat.

Day 2

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

Day 3

• breakfast - tea, fish, omelette;
• lunch - skim milk, chicken cutlets;
• afternoon tea - yogurt or kefir, cottage cheese;
• Dinner: clams or lightly salted salmon.

Day 4

• breakfast - green tea, melted cheese, bran bread;
• lunch - soup;
• afternoon tea - coffee, cottage cheese casserole;
• Dinner: steamed rabbit meat, kefir.

Day 5

• breakfast - yogurt, two hard boiled eggs;
• lunch - kefir, chicken liver or fish cakes;
• afternoon snack - lean ham or ricotta, skim milk;
• Dinner - herbal tea, duck / goose / turkey fillet, melted 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 - crunchy bran bread, parsley, ear;
• afternoon tea - light dessert with cottage cheese, tea;
• dinner - kefir or skim milk, chicken cutlets.

The ration given for the ducan can be adjusted, depending on the state of health, or reduced by making a menu for 3 days. For example, you can switch meals or limit your food intake to 3 times a day. For a variety 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 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"

The cruise is one of the most important phases of weight loss according to Ducan's method. The essence of the stage is the alternation of protein-vegetable days, proteins. The duration of the second phase depends on the weight lost during the attack and is determined on the basis of the following calculation: 1 kg of weight lost in the first phase corresponds to 10 days in the “Cruise” phase.

If it is necessary to reduce up to 10 kg, the alternation scheme of protein, protein-vegetable days can be 1: 1, 2: 2, 3: 3, over 10 kg - 5: 5. In the second case, it isIt is important to consult a doctor first, as this system has a serious effect on the body, which can lead to a deterioration in the health of slimming.

At the same time, the weight loss process will proceed much slower than during the "attack" period and thus only slow down, equal to 1 kg of weight lost per week.

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

The second step eliminates starchy foods such as avocados, artichokes, potatoes, corn, lentils, beans, beans, rice, grains and fat. It is strictly forbidden to eat mayonnaise, sweets and cakes with a high fat content. At the same time, raw vegetables are allowed on the cruise. If necessary, they can be heat treated (baked, boiled).

Unlike the first phase, where the consumption of protein products was in unlimited quantities, the 2nd phase involves the intake of vegetables in portions and only in the quantity that can satisfy the feeling of hunger.

Given the beneficial properties of oat bran, and in particular the ability to actively bind and remove cholesterol, it is important to eat at least 2 tablespoons during the alternation phase. spoons every day.

Example menu for alternation phase 1-1

Day n. 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 - mixture;
• afternoon tea - coffee, lightly salted fish sandwich;
• dinner - skim milk or yogurt, meat roll.

Day 3

• breakfast: yogurt, scrambled eggs, bread
• lunch - fish soup or meat / vegetable soup;
• afternoon tea - coffee, bran pancakes;
• dinner - raw vegetable salad, chicken cutlets.

Day 4

• breakfast - herbal teas, scrambled eggs, boiled beets;
• lunch: baked fish, bran;
• afternoon tea - cheese cakes;
• Dinner - meatball soup.

Day 5

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

Day 6

• breakfast - coffee, cheesecakes;
• lunch - bran bread, ear;
• afternoon tea - shellfish or shellfish salad;
• dinner - baked fish or meat.

Day 7

• breakfast - chicken fillet, tomato and radish salad;
• lunch - soup with veal meatballs;
• afternoon tea - cheese cakes, coffee;
• dinner - zucchini dishes, kefir.

Phase 3 - "Consolidation" or "Consolidation"

In the third phase the weight is stabilized and the effect obtained in the previous periods is fixed. The duration of this phase determines the number of kilograms lost during the cruise and is determined based on the fact that 10 days of the consolidation phase falls on 1 kg of body weight lost.

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

List of products that can be consumed during the blocking period:

• fruit, not more than one serving per day, with the exception of bananas, grapes;
• low-fat cheese, up to 40 g;
• bread, 2 slices;
• honey;
• spices;
• beans, peas, lentils;
• rice, corn;
• potatoes;
• paste.

Furthermore, it is allowed to use vegetables of the second phase and protein foods of the first daily, in any combination, but in moderation. The maximum serving size is no more than 220g.

The main feature of the "Consolidation" phase is the ability to eat absolutely any food once or twice a week for dinner.

There are two important rules to follow:

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

Menu for 7 days for the "Consolidation" phase

Day no. 1

• breakfast - tea, cheesecakes;
• lunch - wholemeal bread, ear;
• afternoon tea - rhubarb;
• dinner: boiled potatoes or corn porridge, chicken cutlets.

Day 2

• breakfast - coffee, casserole with berries;
• lunch - bran bread, mixture;
• afternoon tea - cheese cakes;
• dinner - vegetable salad, chicken fillet.

Day 3

• breakfast - low-fat cottage cheese, yogurt;
• lunch - fish soup, boiled lean 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 cutlets;
• afternoon tea - berries;
• dinner - frunchoza, baked fish.

Day 6

• breakfast - cottage cheese, kefir, bran bread;
• lunch - mixture, 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 roll.

It is possible to make changes to the above diet, taking into account the allowed and prohibited foods, while in the "Consolidation" phase it is important to make sure that one day a week is strictly protein.

Phase 4 - Stabilization

The final phase of the Ducan diet is the "stabilization" phase, which provides a diet for life.

1. Water. Consumption of non-carbonated purified liquid per day should be at least 1. 5 liters.
2. Sport. To maintain the shape and tone of the muscles, you should do morning exercises every day, walk for 0. 5-2 hours, walk at least 10, 000 steps a day.
3. Oat bran, should be added to food in the amount of 3 tablespoons. spoons / 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 consume a slice of cheese, two starchy foods, two slices of bread, vegetables, fruits and high-protein ingredients every day.
6. Moderation in food intake.
7. Limit your consumption of fish, but replace it with other seafood.
8. Avoid stressful situations.

Compliance with these rules will allow to stabilize and maintain the result within certain limits, obtained as a result of three phases.

Distribution of diet

In case of violation of the correct diet according to the Ducan concept, it is necessary to perform the following steps to restore the slimming program without reducing its effectiveness:

• produces protein over the next two days;
• increases the duration of the "contrasted" phase by several days;
• limit salt intake;
• increases fluid intake per day: water - up to 2 liters, green tea - 2 cups;
• walking for an hour during this time;
• increases the duration of sleep.

Compliance with the above factors will make the breakdown less painful, minimize the consequences of a deviation from the diet and will not harm health.

Dukan Vegetable Method

In the event of non-consumption of meat products, a special weight loss system has been developed: the Ducana diet for vegetarians, which involves the replacement of animal proteins with vegetable ones. This technique, in fact, differs from the "standard" concept by excluding fish, meat, offal, sausage and seafood from the menu.

During the "Attack" period in the diet, it is recommended to focus on: cottage cheese, yogurt, kefir, low-fat cheese, tofu, okaru, soy meat, 0% milk. In the "Cruise" phase - for mushrooms, squash, spinach, broccoli, beans, cabbage, carrots, aubergines, peppers and lactic acid products. In the "Fixing" phase it is allowed to use all the ingredients of the first two phases, as well as several slices of bread, raisins, plums, rice, buckwheat, oatmeal.

An important condition for the fourth phase is to consume one day of protein per week, in addition to a daily intake of 4 tablespoons. L. oat bran, 1, 5-2 liters of water, exercise.

Frequently Asked Questions

Is a protein diet good or dangerous for men?

The Ducan Technique is designed for weight loss and is gender independent. Proper nutrition according to the scheme, daily sports activities will gradually lose excess body weight and improve well-being, both in men and women.

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

Xylitol, sucralose, aspartame, stevia.

Can honey in Ducan's diet?

It is strictly prohibited, because it consists of 100% sugar, which is absolutely not allowed to add to the protein diet during and after weight loss.

Why is the Ducan diet dangerous?

It is highly recommended to practice this nutrition system for people with diabetes mellitus, as the process of assimilating sugar from some vegetables and fruits is much faster than when taken in pure form. That is why failure to take this factor into account can lead to a deterioration in the condition of patients.

Constipation with Ducan's diet what to do?

During the period of habit of the body to a new diet, the problem of difficulty in defecation can often arise.

To eliminate such an unpleasant phenomenon, experts recommend:

• increases the amount of fluids consumed per day to 2 liters, while it is important for 35 minutes. drink 0. 25-0. 5 liters of water before eating;
• contains fibers such as rhubarb compote;
• change the diet, i. e. alternate protein and vegetable protein days according to the 1: 1 scheme;
• to increase the number of sports, in particular, to focus on fast walking and swinging the press;
• Include paraffin oil in your diet.

What is COM in the Ducane Diet?

The abbreviation "SOM" is often used in the protein method of losing weight, it means 1. 5% skimmed milk powder.

Can Dukan's diet be allowed for alcohol?

Drinking pure alcoholic beverages during the weight loss process is strictly prohibited. However, it is allowed to use them in the preparation of main dishes, sauces, without lid (up to 3 spoons per day) in the "Cruise" phase. This is due to the fact that during the heating period, the alcohol evaporates, leaving only a flawless aroma.

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

In the "Alternation" phase, it is allowed to include 30 g of grated cheeses in the daily diet, with a maximum fat content of up to 6%, and during the "Fixing" phase - up to 40 g of the richest varietyof proteins with a fat content of 20%, up to 60d - from 10%.

Can mushrooms be in Ducan's diet?

It is forbidden to consume "bread of the forest" in the "Attack" phase, allowed during the "Alternation" and "Adjustment" periods.

Can seeds be in the Ducan diet?

Due to the increase in fat and calorie content, it is recommended to completely exclude this product from the diet during weight loss. It is allowed to consume seeds in moderation only after reaching the desired result, in the "Stabilization" phase.

How much weight can you lose with the Ducan diet?

In case of strict compliance with all conditions, this technique will help to 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?

Dietary bread with oat bran is allowed.

Can corn in the Ducan diet?

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

Can chicken broth on the Ducan diet?

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

Ducan's technique in "special" cases

Often during pregnancy and feeding a baby, a woman accumulates kilograms, which are necessary for the full development of the baby. Optimal weight gain is directly related to body weight before pregnancy and, as a rule, ranges from 5 to 20 kg. However, there are cases where the "gaining" of extra pounds occurs at an accelerated rate, which leads to excessive obesity of the mother and contributes to the risk of giving birth to an unhealthy baby, as well as the development of diseases of the mother. musculoskeletal and cardiovascular systems.

Ducan's diet for pregnant women

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

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

Approximate menu for nursing and pregnant mothers:

• breakfast - green tea, wholemeal bread, ham omelette;
• second breakfast - berries or fruit;
• lunch - baked lean meat, lean chicken broth or fish soup, salad;
• light afternoon snack: green tea, curd and berry casserole;
• dinner - turkey fillet, pasta, vegetable stew.

The Ducan Diet for nursing mothers includes not only proper nutrition, but also involves walking for at least 20 minutes in the fresh air every day.

Output

If you follow all the requirements of the Ducan diet, if necessary, you can lose weight by 30 kg or more, as well as speed up your metabolism, cleanse your body of toxins and improve your well-being. However, it is worth remembering that the "stabilization" phase lasts a lifetime, which is why during this period it is necessary to choose the menu carefully so that the lost kilograms never return.