This diet works faster than others, and is completely safe for the body. Products that can be eaten around the clock - all natural.
Ducan Diet
The diet is good because you can eat an unlimited number of allowed foods. This makes it possible to eliminate hunger, which is very important for many people. Thanks to the wide variety of products recommended for consumption, it is quite easy to create a varied and delicious menu.
The only drawback is the high cost of the products offered, although you can choose a detailed menu for different segments of the population. There may also be a deficiency of certain vitamins, but this can be easily eliminated by taking various vitamin complexes. The results appear literally in the first days. Excess weight is lost quickly due to the fact that fat is burned, and muscle mass remains. Skin, nails and hair in good condition.
Stages
The process of losing weight on this diet includes four stages:
- "Attack".
- "Alternation".
- "Fixation".
- "Stabilization".
The amount of time allotted for the first three stages directly depends on how many pounds of excess weight you need to lose.
Important! In the "attack" stage, you can only eat protein foods and nothing else. Further the range will increase. At the second stage, vegetables are added, at the third stage - fruits.
But there are rules to be followed at all four stages.
- Every day you need to drink about one and a half liters of non-carbonated drinking water, eat up to three tablespoons of wheat bran.
- It is recommended to completely exclude oils, fats and mayonnaise from your usual menu.
- Products need to be boiled, baked, baked or in a frying pan with a special non-stick coating, without adding fat.
- Daily walks in the fresh air are also recommended.
"Attack"
This is the first step in the Dukan Diet. Its duration varies from three to ten days. The number of days is determined by the weight you plan to lose. So, for example, to put out about 30 kg for the attack stage, the duration should be around ten days. During an attack, the body receives large doses of protein, as a result of which metabolism is accelerated and fat is lost very quickly.
You can eat: lean beef, skinless chicken, fish, liver, hard-boiled eggs, rabbit, clams, shrimp, squid, crayfish, and lean dairy products.
Not allowed to use:
- herbal products;
- pigs and sheep;
- gravy, ketchup and mustard.
It is very important at this stage not to forgo fluids and to drink them in appropriate amounts.
It is recommended to eat when you want and not to limit yourself in quantity. In the early stages, people often experience mild discomfort. In this case, you need to avoid strenuous physical activity.
"Alternation"
At this stage, protein products alternate with vegetable proteins. The number of alternate days, as well as during the attack phase, depends on the weight shed. In this case, the sequence should not exceed five days of protein and the same amount of protein and vegetables. And with so many days at the alternation stage, you have to be very careful.
Important! Dr. Dukan considers 1: 1 to be the most optimal order.
- You can't eat potatoes, avocados, corn and all legumes.
- It is also forbidden to consume grains and all types of cereals.
It is recommended to cook vegetables, grill them or eat them raw. It is important to remember that, unlike protein foods, vegetables can be eaten in limited amounts. Salad dressings should be seasoned with low-fat yogurt or kefir, sometimes with balsamic vinegar.
It is quite normal that the weight is a little slower than in the first stage, but it does not harm the body at all. Such weight loss is safe and stable.
"Fixation"
Almost everything is clear from his stage name. There is a consolidation of all the results that have been achieved during the diet period. The duration is easy to calculate for anyone on a diet. For every kilogram lost in the first two stages, ten days of repair are required.
It is allowed to add one fruit per day and a small piece of low-fat cheese to the diet. The importance of this stage can hardly be overestimated, because often during the period of consolidation people regain all the kilograms that were lost in the previous stage. Incidentally, after relaxing, lose weight back to their previous eating habits.
This period is difficult because the feeling of hunger is constantly getting worse, fatigue increases, and a greater sensitivity to cold appears. But all these symptoms disappear as soon as a person persists for a set time.
Important! Fun in stage three is attendance two days a week, when you are allowed to eat almost anything you want.
There are a number of rules that you just need to follow.
- It is important to correctly calculate the duration of the entire consolidation period. Protein and plant-based products can be eaten as much as you want and in unlimited quantities.
- It's best to leave out one day of the week when you only need to eat protein foods. It is very important to eat the previously prohibited food in small portions, get used to this amount and further.
- Potatoes and pasta are great for this stage, which go well with tomatoes and onions.
"Stabilization"
The body has gotten used to the new weight, the adaptation period has passed and it stops trying to restore the lost kilograms. At this stage, the main thing is to familiarize yourself with the simple rules of nutrition, which must now be constantly followed. After so long on a diet, this is not difficult to do.
Need to decide a day for protein products. Just choose any day of the week and make it a rule that on this day there is only protein. Reduce consumption of fish and fruits, potatoes is recommended no more than twice a week. Of course, don't forget about exercise. It will never be superfluous.
What can you eat?
Doctors identify a hundred foods that can be eaten during a protein diet. This includes 72 protein products containing protein and 28 vegetables with a large amount of carbohydrates. Wheat bran is neither one nor the other. But its use is important, according to doctors.
From poultry, you can eat turkey, guinea fowl, chicken, game, quail and pigeon. The variety of fish allowed is also very diverse. Dried and smoked fish can be anything.
Allowed seafood: squid, crab, lobster, crab sticks, clams, shrimp, crayfish, lobster, sea urchin and cuttlefish.
Vegetables:
- Onions, onions.
- forest mushrooms.
- Almost all types of cabbage.
- Green beans, spinach.
- Celery, sorrel, dill.
- Eggplant and carrots.
- Tomatoes, cucumbers, zucchini.
- Radish, radish.
- Beets, pumpkins.
- Sweet pepper, zucchini.
Protein diet according to the Dukan menu for a week. Stage "attack"
- Day 1.
- Breakfast. An omelet made of a few eggs and four tablespoons of skim milk. One serving of green tea or coffee. A few slices of lean ham.
- Dinner. Vietnamese beef. Homemade low-fat yogurt.
- afternoon tea. curd. A cup of green tea.
- Dinner. Chicken cooked with garlic. Boiled shrimp.
- Day 2
- Breakfast. Oatmeal with nonfat milk. A cup of coffee or green tea.
- Dinner. Flatbread is made with bran flour. Chicken based broth.
- afternoon tea. A glass of kefir with zero fat content.
- Dinner. Boiled eggs. A little mayonnaise according to Dukan's recipe.
- 3rd day
- Breakfast. Tea or coffee. A few slices of turkey ham. Low fat cream cheese.
- Dinner. Grilled sea bass with herbs and lemon.
- afternoon tea. Pink cheesecake.
- Dinner. Shrimp with spices. mimosa salad".
- Day 4
- Breakfast. Warm green tea and syrniki with low-fat cottage cheese.
- Dinner. Grilled chicken. Fat-free yogurt.
- afternoon tea. Sweet cottage cheese and herbal tea.
- Dinner. Fried chicken breast in pieces. Omelet.
- Day 5
- Breakfast. Coffee or green tea. wheat bran. Fat-free yogurt.
- Dinner. Cod in mustard sauce.
- afternoon tea. Few crab sticks.
- Dinner. Tea. Cottage cheese casserole.
- Day 6
- Breakfast. Tea or coffee. Scrambled eggs. Non-fat cream cheese.
- Dinner. Steamed fish. Greenery.
- afternoon tea. Wheat bran cake. Green tea.
- Dinner. Salmon soup.
- Day 7
- Breakfast. Tea or coffee. Omelet with curry and mint.
- Dinner. Sliced ham. Grilled turkey fillet.
- afternoon tea. Cookies made from wheat bran. Lemonade from ginger and goji berries.
- Dinner. Skinless fried chicken pieces.
Important! Don't forget to drink. You can drink water, herbal tea or green tea or coffee without sugar.
It is allowed to add a little sweetener. It is advisable to drink green coffee, which promotes weight loss. Drink a little sugar-free diet soda, but don't overdo it.
Contraindications
Despite its safety, there are a number of contraindications that should not be ignored.
- You can not follow the diet if there are problems with the kidneys or liver, metabolism, diseases of the digestive system.
- Contraindicated under 18 years, patients with gout.
- Forbidden for pregnant and lactating women.
Before starting a diet, you should undergo a thorough body examination. After that, consult your doctor and find individual recommendations for a protein diet. And only after that, boldly pass the four stages of the famous Dukan diet.