DUCAN'S DIET

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

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

General information

The principle of the Ducan 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 weight loss process, the gastrointestinal tract is cleared of accumulated toxins and toxins, in addition to an improvement in metabolism. The basic products of this technique are bran, vegetables, lean fish, lean meats (chicken, turkey).

If it is necessary to lose 2 to 4 kg, a special Dukan express diet was developed for 7 days, which aims to speed up the metabolism to quickly obtain the desired effect. At the same time, it is strictly forbidden to increase its duration independently, as this can cause serious damage to health. With 5-10 kg of overweight, you should pay attention to the Dukan diet for a month, which involves a gradual loss of weight while following a correct diet and exercise.

In order to increase the effectiveness of weight loss, while following the Ducan diet, you must meet the following requirements:

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

According to studies, the effectiveness of weight loss with 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 to 12 months after the end of the protein diet, weight stabilization occurs.

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

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

• Ducan's Meat Diet;
• vegetarian.

The method developed to feed the ducan consists of four phases:

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

Each step 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 beneficial ingredients that enrich the body with essential vitamins and minerals. However, this food system has some pros and cons, contraindications, which are important to be considered in the weight loss process.

Advantages of the method

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

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

Cons of a protein diet

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

The Ducan Diet, without fail, involves the daily consumption of oat bran.

Expert opinions and contraindications

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

• a carefully elaborated nutritional ladder, namely the presence of the “fixation” and “stabilization” phases, which help to maintain the indicators of lost weight;
• low aggressiveness of the program, due to this, in the process of approval of the methodology, the person experiences minimum psychological stress;
• the need for physical activity;
• absence of "X" time, after which eating is prohibited.

Weaknesses in the diet include insufficient diet balance, as a result, decreased immunity.

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

• renal failure;
hydronephrosis; cholecystitis; hypertension;
• drop;
• problems with the cardiovascular system;
stomach ulcer
• ;
intestinal dyskinesia
• ;
pyelonephritis; atherosclerosis; gallstone disease
• .

Furthermore, it is highly undesirable for the Ducan diet to be used in adolescence or in people whose work is associated with an increase in mental work and concentration (for example, doctors, drivers).

Before you start losing weight, you must determine your ideal weight, based on your physical characteristics, gender, age, height, and the degree of daily activity.

Phase # 1 - "Attack"

The first stage of protein-based weight loss is characterized by rapid weight loss and a noticeable decrease in volume. Among the four phases, the “Attack” stage has the most stringent requirements, which must be met impeccably, as it is during this period that the total loss of excess body weight in the entire Ducan diet is determined.

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

The first phase totally prohibits the consumption of vegetable foods, restricts the use of salt and spices in the cooking process. The beginner's diet allows the use of pure meats, seafood, fish, raw and boiled eggs, low fat dairy products.

The mandatory conditions for weight loss in the "Attack" stage are the use of oat bran ground twice, at least 1, 5 tablespoon. spoons a day and drink plenty of water, at least 2 liters. liquids per day.

As a rule, the Attack stage is characterized by increased fatigue, weakness, irritability, hunger attacks, bad mood and dry mouth. Therefore, at this stage, you should not perform heavy physical exercises, just limit yourself to a light warm-up and a walk.

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

Weekly attack phase menu

Day # 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, roasted meat.

Day # 2

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

Day # 3

• breakfast - tea, fish, omelet;
• lunch - skimmed milk, chicken cutlets;
• afternoon tea - yogurt or kefir, cottage cheese;
• Dinner - clams or slightly 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 cottage cheese, 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 - crispy bread bran, parsley, ear;
• afternoon tea - light curd dessert, tea;
• dinner - kefir or skim milk, chicken cutlets.

The ration provided for the ducan can be adjusted, depending on the state of health, that is, 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 prepared dishes are presented on the network - “first phase recipes”.

The duration of the "Attack" phase varies from 3-10 days and depends on excess weight: up to 20 kg - 3-5 days, from 20 to 30 kg - 5-7 days, above30 kg - 7-10 days.

Phase 2 - "Alternation" or "Cruise"

Cruise is one of the most important steps in losing weight according to the Ducan method. The essence of the internship is protein-vegetable alternation, protein days. The duration of the second phase depends on the weight lost during the attack and is determined based on the following calculation: 1 kg of weight lost in the first phase corresponds to 10 days in the “Cruzeiro” phase.

If it is necessary to lower up to 10 kg, the alternate protein scheme, protein-vegetable days can be 1: 1, 2: 2, 3: 3, above 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 status of weight loss.

At the same time, the weight loss process will be much slower than during the "Attack" period and only then will it decrease, totaling 1 kg of weight lost per week.

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

Step two eliminates starchy foods, such as avocado, artichoke, potatoes, corn, lentils, beans, beans, as well as rice, grains and fat. It is strictly forbidden to eat mayonnaise, desserts and cakes with a high fat content. At the same time, raw vegetables are allowed during 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 second phase involves eating vegetables in portions and only in the amount that can satisfy the feeling of hunger.

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

Example menu for switching stage 1-1

Day # 1

• breakfast - coffee, scrambled eggs, carrots, bran bread;
• lunch - lean steamed veal steak, vegetable soup;
• afternoon tea - herbal tea, syrniki;
• dinner - fresh vegetable salad, roasted meat.

Day # 2

• breakfast - cottage cheese casserole, kefir;
• lunch - confusion;
• afternoon tea - coffee, sandwich with lightly salted fish;
• dinner - skim milk or yogurt, meat loaf.

Day # 3

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

Day 4

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

Day 5

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

Day 6

• breakfast - coffee, cheese cakes;
• lunch - bran bread, ear;
• afternoon tea - crustacean or shellfish salad;
• dinner - fish or roasted meat.

Day 7

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

Phase # 3 - "Consolidation" or "Consolidation"

During the third phase, the weight is stabilized and the effect obtained in previous periods is fixed. The duration of this step determines the amount of kilograms lost during the cruise and is determined based on the calculation that 10 days of the consolidation step fall on 1 kg of body weight lost.

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

List of products allowed for consumption during the fixation period:

• fruits, no more than one serving a day, except bananas, grapes;
• lean cheese, up to 40 g;
bread
• , 2 slices;
• spices;
• beans, peas, lentils;
• rice, corn;
potatoes
• ;
pasta
• .

In addition, daily use of vegetables from the second phase and protein foods from the first is allowed, in any combination, but in moderation. The maximum portion size is not more than 220 g.

The main feature of the "Consolidation" stage 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 portion of the first, second and dessert dishes;
• the time interval between festive meals should be at least 2 days.

Menu for 7 days for the "Consolidation" phase

Day # 1

• breakfast - tea, cheese cakes;
• 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 - cheesecakes;
• dinner - vegetable salad, chicken fillet.

Day # 3

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

Day 4 (Attack phase day menu)

• 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 chops;
• afternoon tea - red fruits;
• dinner - frunchoza, baked fish.

Day 6

• breakfast - cottage cheese, kefir, bran bread;
• lunch - mixture, salad;
• afternoon tea - cheesecakes;
• 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 bread.

You can make adjustments to the above diet, taking into account the permitted and prohibited foods, while in the "Consolidation" phase it is important to ensure that a day of the week is strictly protein.

Phase 4 - Stabilization

The final stage of Ducan's diet is the “Stabilization” stage, which provides a lifelong diet.

1. Water. The consumption of purified non-carbonated liquid per day should be at least 1. 5 liters.
2. Sports. To keep fit and tone your 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. Day of protein. Once every 7 days, meals should be organized according to the principle of the first phase.
5. A balanced diet. Be sure to consume a slice of cheese, two starchy foods, two slices of bread, vegetables, fruits and protein-rich ingredients every day.
6. Moderation in food intake.
7. Limit fish consumption, but replace it with other seafood.
8. Avoid stressful situations.

Compliance with these rules will stabilize and maintain the result within certain limits, obtained in three stages.

Analysis of the diet

In case of violation of the correct diet according to the Ducan concept, the following steps must be taken to restore the weight loss program without reducing its effectiveness:

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

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

Dukan Vegetable Method

In the case of non-consumption of meat products, a special slimming system was developed - the Dukan diet for vegetarians, which involves the replacement of animal proteins by vegetables. In fact, this technique differs from the "standard" concept in that it excludes fish, meat, offal, sausages 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, pumpkin, spinach, broccoli, beans, cabbage, carrots, eggplant, peppers and lactic acid products. In the “Fixation” phase it is allowed to use all the ingredients from the first two phases, as well as several slices of bread, raisins, plums, rice, buckwheat, oats.

An important condition for the fourth phase is to spend one day of protein a week, as well as a daily intake of 4 tablespoons. I. oat bran, 1, 5-2 liters of water, exercise.

Frequently asked questions

Is a high-protein diet good or dangerous for men?

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

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

Xylitol, sucralose, aspartame, stevia.

Can honey follow Ducan's diet?

It is strictly prohibited, as it is 100% sugar, which is absolutely not allowed to be added to the protein diet during and after weight loss.

Why is Ducan's diet dangerous?

With extreme caution, it is recommended to practice this diet for people with diabetes mellitus, as the process of assimilating the sugar of some vegetables and fruits is much faster than when ingested in pure form. That is why the failure to consider this factor can lead to deterioration of the patients' condition.

Constipation with Ducan's diet, what to do?

During the body's habituation to a new diet, the problem of difficulty in defecating can often arise.

To eliminate such an unpleasant phenomenon, experts recommend:

• increases the amount of liquid consumed per day to 2 liters, although it is important for 35 minutes. drink 0, 25-0, 5 liters of water before eating;
• contains fibers such as rhubarb jam;
• change the diet, that is, alternate protein and vegetable protein days according to the 1: 1 scheme;
• to increase the number of sports, in particular, to focus on brisk walks and rock the press;
• Include paraffin oil in the diet.

What is COM in the Ducan Diet?

The abbreviation "SOM" is often used in the protein method to lose weight, meaning 1. 5% skimmed milk powder.

Can the Dukan diet be allowed?

The use of pure alcoholic beverages in the weight loss process is strictly prohibited. However, they can be used in the preparation of main dishes, sauces, with no covered lid (up to 3 tablespoons per day) in the "Cruzeiro" phase. This is due to the fact that during the heating period, the alcohol evaporates, leaving only an impeccable aroma.

What kind of cheese can you eat on the Ducana Diet?

In the “Alternation” phase, it is allowed to include in the daily diet 30 g of grated cheese, with a maximum fat content of up to 6%, and in the “Fixation” phase - up to 40 g of the richest variety with protein content20% fat, up to 60d - 10%.

Can mushrooms be part of Ducan's diet?

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

Can seeds be part of Ducan's diet?

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

How much weight can you lose with Ducan's diet?

In the case of strict compliance with all conditions, this technique will help you lose 5 to 50 kg or more. You can verify this by looking at the reviews and results with pictures of people losing weight.

Can you eat bread on the Ducan diet?

Diet bread with oat bran is allowed.

Can corn follow Ducan's diet?

Due to the high starch content, the use of this product during the weight loss period is strictly prohibited. The use of corn in limited quantities is allowed in the "Stabilization" phase.

Can chicken broth follow Ducan's diet?

Yes, from the first stage, as long as it is from the loin.

Ducan's technique in "special" cases

Often, in the process of pregnancy and feeding a child, the woman accumulates pounds, which are necessary for the baby's full development. The ideal weight gain is directly related to body weight before pregnancy and, as a rule, ranges from 5 to 20 kg. However, there are cases in which the "acquisition" of extra kilos occurs at a rapid pace, which leads to the mother's excessive obesity and contributes to the risk of giving birth to an unhealthy baby, as well as the development of diseases of the musculoskeletal system andcardiovascular.

Ducan 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 for starchy foods is two servings.
3. Daily consumption of fruits and berries, except bananas, cherries, grapes, in two portions
4. Replacing "protein" Thursday with "protein".
5. Add lactic acid and milk products to the 2% diet.
6. Possibility of a single reception of your favorite dishes in limited quantities once a week, the so-called "banquet".

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

Approximate menu for breastfeeding mothers and during pregnancy:

• breakfast - green tea, brown bread, ham omelette;
• second breakfast - berries or fruits;
• lunch - roast lean meat, low fat chicken broth or fish soup, salad;
• light afternoon snack - green tea, curd and red fruit casserole;
• dinner - turkey fillet, pasta, vegetable stew.

The Ducan Diet for nursing mothers includes not only adequate nutrition, but also involves walking for at least 20 minutes outdoors daily.

Exit

Following all the requirements of the Ducan diet, if necessary, you can lose 30 kg or more of weight, in addition to speeding up your metabolism, cleaning your body of toxins and improving your well-being. However, it is worth remembering that the "stabilization" phase lasts a lifetime, so during this period one must choose the menu carefully so that the lost pounds do not return again.