DUCAN'S DIET

The Ducan Diet is a modern weight loss method based on consuming high protein foods. The use of this nutritional system makes it possible not only to prevent weight gain, but also to get rid of 1, 5-50 kg of excess weight.

Currently, one of the most effective ways to fight hated pounds is Dr. Ducan’s diet, which, unlike mono-diets, has a varied diet and is perfect for food lovers.

General Information

The basis of the Ducan diet is the consumption of easily absorbed protein products in the body, which contributes to the rapid reduction of overweight. In addition, during weight loss, 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 you need to lose 2-4 kg, a special express Dukan diet for 7 days has been developed to speed up your metabolism and achieve the desired effect quickly. However, it is strictly forbidden to increase its duration on its own, as this can cause serious damage to health. If you are 5-10 kg overweight, you should pay attention to the Dukan diet for a month, which involves gradual weight loss while following a proper diet and exercise.

In order to increase the effectiveness of weight loss, in addition to following the Ducan diet, the following requirements should be followed:

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

Studies have shown that the effectiveness of weight loss using the technique has been proven by experts. As a general rule, weight loss is 0, 5-30 kg or more, while in 83, 3% of cases the body stabilizes 6-12 months after the completion of a protein diet.

The duration of the diet depends directly on the overweight and the individual characteristics of the body.

Depending on the type of ingredients used, the protein method is as follows:

• Ducan's meat diet;
• vegetarian.

The feeding method developed along the ducan consists of four phases:

• "Attack";
• Switching or cruising;
• "consolidation" or "consolidation";
• "Stabilization".

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

Advantages and disadvantages of this method

The Dukan diet involves the use of only natural beneficial ingredients that enrich the body with essential vitamins and minerals. However, such a nutritional system has advantages and disadvantages, contraindications, which are important to consider during weight loss.

Benefits of this method

1. Weight stabilization and long-term storage of the result.
2. Security.
3. High efficiency. Depending on the diet and basic requirements, the weekly weight loss will be 1, 5-6 kg.
4. There is no limit to the amount of food you eat and the length of time you eat.
5. Significant weight loss from day one.
6. A wide list of products, the use of which not only allows you to lose weight quickly without pain, but also you can make delicious culinary masterpieces without damaging your shape.

The Ducan protein diet precludes the use of 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 of body can lead to deterioration of the skin, atherosclerosis, impaired cholesterol metabolism, inhibition of reproductive function, and deterioration of the nervous system.
2. Dietary imbalance, the need to consume vitamin and mineral complexes throughout the period of weight loss.
3. The complexity of the body to get used to the new diet, as a result of which a person's ability to work decreases and fatigue increases.

The Ducan diet fails to include daily consumption of oat bran.

Expert Opinions and Contraindications

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

• a carefully designed feeding ladder, namely the presence of a “fixation” and a “stabilization” phase to help maintain weight loss indicators;
• the low aggressiveness of the program, which is why one experiences minimal psychological stress during the transfer of the methodology;
• need for physical activity;
• Lack of "X" time, after which it is forbidden to eat.

Weaknesses in the diet include insufficient dietary balance, resulting in decreased immunity.

Despite the indisputable benefits of the technique and the positive feedback from weight loss, the Ducan scheme is contraindicated for those struggling with the following diseases:

• renal failure;
• hydronephrosis;
• cholecystitis;
• hypertension;
• gout;
• cardiovascular problems;
• gastric ulcer;
• intestinal dyskinesia;
• pyelonephritis;
• atherosclerosis;
• gallstone disease.

In addition, it is highly undesirable to use the ducan diet in adolescence or in people whose work involves increased mental work and concentration (e. g. , doctors, drivers).

Before you start losing weight, you need to determine your optimal weight based on your body shape, gender, age, height, and daily activity.

Phase 1 - "Attack"

The first stage of protein-based weight loss is characterized by rapid weight loss and noticeable volume loss. Of the four phases, the "Attack" section imposes the most stringent requirements that must be met impeccably, as it is during this period that the reduction in total weight loss in a complete Ducan diet is determined.

An “attack” is the body’s powerful protein that helps change your metabolism and get rid of body fat quickly. At this stage, unlimited protein products should be included in the diet. At the same time, it is important to bake all food on the grill or allow it to be steamed without the use of fat, which excludes the use of overly calorie foods from the menu.

The first stage completely bans the intake of plant foods, restricting the use of salt and condiments in the cooking process. The starting diet allows the use of pure meat, seafood, fish, raw and boiled eggs, low-fat sour dairy products.

Mandatory conditions for weight loss in the "Attack" stage is the use of at least 1, 5 tablespoons of double ground oat bran. spoon daily and drink plenty of water, at least 2 liters. fluids daily.

The phase of an attack is usually characterized by increased fatigue, weakness, irritability, hunger attacks, bad mood, and dry mouth. That is why you should not do heavy physical exercises at this stage, it is enough to limit yourself to a light warm-up and walking.

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

Weekly attack phase menu

Day 1

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

Day 2

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

Day 3

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

Day 4

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

Day 5

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

Day 6

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

Day 7

• breakfast - curd with cottage cheese, coffee;
• lunch - bran bread, parsley, ears;
• afternoon tea - light cottage cheese dessert, tea;
• dinner - kefir or skim milk, chicken slices.

The dose of ducan can be adjusted depending on your health, namely by making a 3-day menu. For example, you can swap meals or limit your meals to three times a day. Specially developed dishes for different portions are presented in the network - "recipes for the first stage"

The duration of the "Attack" phase varies from 3 to 10 days and depends on the excess weight: 20 kg - 3-5 days, 20-30 kg - 5-7 days, over 30 kg - 7-10 days.

Phase 2 - "Alternate" or "Shipping"

The

cruise is one of the most important stages of weight loss according to Ducan’s method. The essence of the stage is the alternation of protein-vegetables, protein days. The duration of the second stage depends on the weight lost during the attack and is determined by the following calculation: 1 kg of the weight lost in the first stage corresponds to 10 days in the “Navigation” stage.

If you need to lose up to 10 kg, the alternating pattern of protein, protein-vegetable days can be 1: 1, 2: 2, 3: 3, over 10 kg - 5: 5. In the second case, it is important to see a doctor first, whereas this system has a severe effect on the body, which can lead to a deterioration in the health of weight loss.

However, the process of losing weight is much slower than in the "Attack" period, then it only slows down and means 1 kg of weight lost per week.

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

The second step eliminates starchy foods such as avocado, artichokes, potatoes, corn, lentils, beans, beans, and rice, grains, and fat. It is strictly forbidden to eat mayonnaise, desserts and high-fat cakes. However, raw vegetables are allowed during the cruise. If necessary, they can be heat-treated (baked, cooked).

In contrast to the first phase, where protein products were consumed in unlimited quantities, Stage 2 means the intake of vegetables in portions and only to the extent that satisfies the feeling of hunger.

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

Example menu is shown in Figure 1-1. for the alternation phase

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 with roasted meat.

Day 2

• breakfast - casserole with cottage cheese, kefir;
• lunch - hodgepodge;
• afternoon tea - coffee, sandwich with lightly salted fish;
• dinner - skim 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 slices.

Day 4

• breakfast - herbal tea, scrambled eggs, boiled beets;
• lunch - fried fish, bran;
• afternoon tea - cheesecake;
• Dinner - meatball soup.

Day 5

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

Day 6

• breakfast - coffee, cheese cakes;
• lunch - bran bread, ears;
• afternoon tea - salad of crustaceans or molluscs;
• dinner - fried fish or meat.

Day 7

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

Phase 3 - "Consolidation" or "Consolidation"

During the third phase, the weight stabilizes and the effect achieved in previous periods is recorded. The duration of this stage determines the amount of kilograms lost during the cruise and is determined by calculating that the 10 days of the consolidation phase fall on 1 kg of body weight lost.

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

Products that are allowed to be consumed during the recording period:

• fruit, not more than one portion per day, except for bananas, grapes;
• low-fat cheese, not more than 40 g;
• bread, 2 slices;
• sweetheart;
• spices;
• beans, peas, lentils;
• rice, corn;
• potatoes;
• pasta.

In addition, the daily use of second-stage vegetables and first-protein foods in any combination, but in moderation, is permitted. The maximum dose is 220 g.

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:

• eat no more than one serving of the first, second course and dessert;
• The time interval between festive meals should be at least 2 days.

7-day menu for the "consolidation" phase

Day 1

• breakfast - tea, cheese cakes;
• lunch - wholemeal bread, ears;
• afternoon tea - rhubarb;
• dinner - boiled potatoes or corn on the cob, chicken slices.

Day 2

• breakfast - coffee, casserole berries;
• lunch - bran bread, hodgepodge;
• afternoon tea - cheesecake;
• dinner - vegetable salad, chicken fillet.

Day 3

• breakfast - low-fat cottage cheese, yogurt;
• lunch - fish soup, cooked low-fat fish;
• afternoon tea - vegetable foam;
• dinner - kefir, veal.

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

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

Day 5

• breakfast - coffee, sandwich with lean ham;
• lunch - salad, stewed veal slices;
• afternoon tea - berries;
• dinner - frunchoza, fried fish.

Day 6

• breakfast - cottage cheese, kefir, bran bread;
• lunch - hodgepodge, salad;
• afternoon tea - cheesecake;
• dinner - stew with vegetables, rice

Day 7

• breakfast - sandwich with lightly salted salmon and green tea;
• lunch - fish with vegetables;
• afternoon tea - goji berries;
• dinner - salad, turkey rolls.

It is possible to modify the above diet to take into account permitted and prohibited foods, while in the "consolidation" phase it is important to ensure that one day a week is strictly protein.

Phase 4 - Stabilization

The last stage of the Ducani diet is the “stabilization” stage, which provides a diet for life.

1. Water. The daily consumption of non-carbonated purified liquid should be at least 1. 5 liters.
2. Sports. To maintain the shape and tone of your muscles, do morning exercises every day, walk for 0, 5-2 hours, walk at least 10, 000 steps a day.
3. Oatmeal, 3 tablespoons should be added to the food. spoon / day.
4. Protein day. Once every 7 days, meals should be organized according to the principle of the first stage.
5. A balanced diet. Be sure to eat a slice of cheese, two starchy foods, two slices of bread, vegetables, fruits and high-protein ingredients every day.
6. Moderate food intake.
7. Limit your fish consumption, prefer to replace it with other seafood.
8. Avoid stressful situations.

Adherence to these rules stabilizes and keeps within a certain degree the result that results from three stages.

Break down your diet

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

• make protein for the next two days;
• increases the duration of the "failed" phase by several days;
• limits salt intake;
• increase daily fluid intake: water - up to 2 liters, green tea - 2 cups;
• an hour walk during this period;
• increases sleep duration.

Adherence to the above factors will make breakdown less painful, minimize the consequences of deviating from your diet, and not harm your health.

Dukani plant method

In the case of non-consumption of meat products, a special system for weight loss has been developed - the Dukan diet for vegetarians, which involves the replacement of animal proteins with vegetarians. In fact, this technique differs from the “usual” concept in that it excludes fish, meat, offal, sausage, and seafood from the menu.

In the diet during the "Attack" period, it is recommended to focus on: 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, eggplant, 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, prunes, rice, buckwheat, oatmeal.

An important condition for the fourth phase is to spend one protein day a week and 4 tablespoons a day. 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. With proper nutrition under the system, daily sports activity will gradually lose excess weight and improve well-being for both men and women.

What sweetener can I use on the Ducan diet?

Xylitol, sucralose, aspartame, stevia.

Can honey be on Ducan’s diet?

It is strictly forbidden because it is 100% sugar, which during and after weight loss is absolutely unacceptable for a protein diet.

Why is the Ducan diet dangerous?

It is highly recommended that this diet be practiced for people with diabetes, as the process of assimilation of sugar from some vegetables and fruits is much faster than in pure form. Therefore, ignoring the factor can lead to deterioration in the condition of patients.

constipation What should I do with Ducan's diet?

During the period of accustoming the body to a new diet, the problem of difficulty defecating can often arise.

To eliminate such an inconvenience, experts suggest the following:

• increase your daily fluid intake 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 your diet, namely alternating protein and protein-vegetable days according to a 1: 1 pattern;
• increase the number of sports, especially the fast walk and the swing of the press;
• Add paraffin oil to your diet.

What is COM in the Ducan diet?

The abbreviation "SOM" is often used in the weight loss protein method, which means 1. 5% skim milk powder.

Can Dukan's diet allow alcohol?

The use of pure alcoholic beverages during weight loss is strictly prohibited. However, they can be used to prepare main dishes and sauces without a covered lid (up to 3 tablespoons per day) in the "Cruise" section. 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 during the Ducan diet?

In the "Alternation" section, 30 g of grated cheese with a maximum fat content of 6% is allowed in the daily diet, and in the "Fixing" section, the richest variety with a maximum protein content of 40 g and a maximum fat content of 60%, from 10% to 10%.

Can there be mushrooms in Ducan's diet?

Consumption of "forest bread" is prohibited in the "Attack" phase, and is allowed in the "Alternative" and "Repair" periods.

Can seeds be in the ducan diet?

Due to its high fat and calorie content, it is recommended to completely exclude this product from your diet during weight loss. The seeds should only be consumed in moderation after the desired result has been achieved, during the "stabilization" phase.

How much can I 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 reviews and results with photos of people who have lost weight.

Can you eat bread on the ducan diet?

Dietary bread with oat bran is allowed.

Corn on the Ducan Diet?

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

Can Chicken Broth Be on the Ducan Diet?

Yes, from the first phase, provided it is made from chops.

Ducan's technique in "special" cases

Often, during pregnancy and lactation, a woman accumulates in kilograms, which is necessary for the full development of the baby. Optimal weight gain is directly related to pre-pregnancy body weight and usually ranges from 5 to 20 kg. However, there are cases where the "gain" of extra pounds occurs at an accelerated rate, leading to excessive maternal obesity and contributing to the risk of the birth of an unhealthy infant and the development of musculoskeletal and cardiovascular diseases.

Ducan diet for pregnant women

1. Eliminate sweets and baked goods from your diet that provide empty calories and lead to constipation.
2. The weekly dose of starchy foods is two servings.
3. Daily consumption of fruit and berries, excluding bananas, sour cherries and grapes, in two portions
4. Instead of "protein" Thursday, "protein".
5. Add lactic acid products and milk to your diet 2%.
6. Possibility to receive a limited amount of your favorite food once a week, called a "feast".

The best solution for a pregnant woman is to eat five times a day, with breaks of 3-3, 5 hours. However, because of the individual characteristics of the body, whether such a diet system is appropriate for a woman requires a good examination of her well-being, individually.

Approximate menu for nursing mothers and during pregnancy:

• breakfast - green tea, wholemeal bread, ham omelette;
• second breakfast - berries or fruits;
• lunch - roast lean meat, low-fat chicken soup or fish soup, salad;
• light afternoon tea - casserole with green tea, cottage cheese and berries;
• dinner - turkey fillet, pasta, vegetable stew.

Ducan’s diet for nursing mothers not only includes proper nutrition, but also includes a walk of at least 20 minutes a day in the fresh air.

Output

By following all the requirements of the Ducan diet, you can lose 30 kg or more if needed, 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, carefully select the menu so that the lost pounds do not return.