This diet works faster than others and is completely safe for the body. Products that can be consumed all the time - all just natural.
Ducan's diet
The diet is good because you can eat allowed foods in unlimited quantities. This allows you to eliminate the feeling of hunger, which is very important for many people. Thanks to the large assortment of products recommended for consumption, it is quite easy to create a varied and tasty menu.
The only drawback is the high cost of the products offered, although it is possible to choose a detailed menu for different segments of the population. There may also be a lack of some vitamins, but this can be easily eliminated by taking various vitamin complexes. The result appears literally in the first days. Excess weight quickly disappears due to the fact that fat is burned and muscle mass remains. Skin, nails and hair are in good condition.
Phases
The weight loss process with this diet includes four stages:
- "Attack".
- "Alternation".
- "Fixation".
- "Stabilization".
The amount of time allotted for the first three stages directly depends on how many kilograms of excess weight you have to lose.
Important! In the "attack" phase, you can only eat protein foods and no other. Also the range will increase. In the second phase the vegetables are added, in the third the fruits.
But there are rules that should be followed in 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 oat bran.
- It is recommended to completely exclude oil, fat and mayonnaise from the usual menu.
- The products must be boiled, baked, grilled or in a pan with a special non-stick coating, without the addition of fat.
- Daily walks in the fresh air are also encouraged.
"Attack"
This is the first step in the Dukan diet. The duration varies from three to ten days. The number of days is determined by the weight you intend to lose. So, for example, to remove about 30 kg for the attack phase, the duration should be about ten days. During the attack, the body receives a huge dose of protein, as a result of which the metabolism is accelerated and fat disappears very quickly.
You can eat: lean beef, skinless chicken, fish, liver, hard-boiled eggs, rabbit, mussels, shrimp, squid, shrimp, and zero-fat dairy.
It is not allowed to use:
- herbal products;
- pork and lamb;
- sauces, ketchup and mustard.
It is very important at this stage not to forget the liquid and drink it in the right amount.
It is advisable to eat when you want and not limit yourself to the quantity. Early in the stage, people often experience mild discomfort. In this case, it is necessary to avoid intense physical exertion.
"Alternation"
In this phase, the protein products alternate with the vegetable-protein ones. The number of alternate days, as well as during the attack phase, depends on the weight being 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 in the alternation phase, you have to be extremely careful.
Important! Dr. Dukan considers 1: 1 to be the most optimal sequence.
- You cannot eat potatoes, avocados, corn and all legumes.
- It is also forbidden to consume cereals and all types of cereals.
It is recommended to cook the vegetables, in the oven or simply eat them raw. It is only important to consider that, unlike protein foods, vegetables can be consumed in limited quantities. Dressing salads should be topped with low-fat yogurt or kefir, sometimes with balsamic vinegar.
It is absolutely normal for the weight to go a little slower than in the first stage, but there is absolutely no harm to the body. Such weight loss is safe and stable.
"Fixation"
Almost everything is clear from the name of the stage. There is a consolidation of all those results that have already been achieved during the diet period. Duration is easy to calculate for anyone on a diet. For every kilogram gone in the first two stages, ten days of fixing are required.
It is permissible to add one fruit a day and a small piece of low-fat cheese to the diet. The importance of this stage can hardly be overstated, because it is often during the consolidation period that people regain all those kilograms lost in the previous stages. It happens that, after relaxing, losing weight returns to previous eating habits.
The period is difficult as the feeling of constant hunger is noticeably exacerbated, fatigue increases, and an increased sensitivity to cold appears. But all these symptoms disappear as soon as a person holds out for the allotted time.
Important! Pleasant in the third phase is the presence of two days a week, when you can eat almost anything you want.
There are a number of rules you just need to follow.
- It is necessary to correctly calculate the duration of the entire consolidation period. Protein and plant products can be consumed as much as you like and in unlimited quantities.
- It's worth leaving one day a week when you only need to eat protein foods. It is very important to eat previously prohibited foods in small portions, getting used to this amount and more.
- Potatoes and pasta are excellent for this phase, which go well with tomatoes and onions.
"Stabilization"
The body has already got used to the new weight, the adaptation period has passed and it has stopped trying to return the lost kilograms. At this stage, the main thing is to get used to the simple rules of nutrition, which should now be followed constantly. After all the long dieting, this isn't hard to do.
It is worth deciding a day for protein products. Just choose any day of the week and make sure that there are only proteins on this day. Reduce the consumption of fish and fruit, potatoes are recommended no more than twice a week. Of course, don't forget about the sport. It will never be redundant.
What can you eat
The doctor has identified a hundred foods that can be eaten during a protein diet. It included 72 protein products containing proteins and 28 vegetables with a large amount of carbohydrates. Oat bran is neither. But their use is important, according to the doctor.
From poultry meat you can eat turkey, guinea fowl, chicken, game, quail and pigeon. The range of permitted fish is also very diverse. Dried and smoked fish can be absolutely any.
Seafood Allowed: Squid, crab, lobster, crab sticks, mussels, shrimp, crayfish, lobster, sea urchin and cuttlefish.
Vegetables:
- Leek, onion.
- Forest mushrooms.
- Almost all types of cabbage.
- Green beans, spinach.
- Celery, sorrel, dill.
- Eggplant and carrots.
- Tomatoes, cucumbers, courgettes.
- Radish, radish.
- Beetroot, pumpkin.
- Peppers, courgettes.
Protein diet according to the Dukan menu for one week. "Attack" phase
- Day 1.
- Breakfast. An omelette consisting of a couple of eggs and four tablespoons of skim milk. A serving of green tea or coffee. A few slices of absolutely lean ham.
- Dinner. Vietnamese beef. Low-fat homemade yogurt.
- afternoon tea. Curd. A cup of green tea.
- Dinner. Chicken cooked with garlic. Boiled shrimp.
- Day 2
- Breakfast. Oatmeal with fat-free milk. Cup of coffee or green tea.
- Dinner. Focaccia made with bran flour. Broth made from chicken meat.
- afternoon tea. A glass of kefir with zero percent fat.
- Dinner. Boiled eggs. A little mayonnaise according to Dukan's recipe.
- Day 3
- Breakfast. Tea or coffee. A few pieces of turkey ham. Low fat cream cheese.
- Dinner. Baked sea bass with aromatic herbs and lemon.
- afternoon tea. Pink cheesecake.
- Dinner. Shrimp with herbs. Mimosa salad ".
- Day 4
- Breakfast. Hot green tea and syrniki with low fat cottage cheese.
- Dinner. Baked chicken. Zero-fat yogurt.
- afternoon tea. Sweetened ricotta and herbal tea.
- Dinner. Fried chicken breast in pieces. Omelette.
- Day 5
- Breakfast. Coffee or green tea. Oat bran. Zero-fat yogurt.
- Dinner. Cod in mustard sauce.
- afternoon tea. A small amount of crab sticks.
- Dinner. You. Cottage cheese casserole.
- Day 6
- Breakfast. Tea or coffee. Scrambled eggs. Zero-fat cream cheese.
- Dinner. Steamed fish. Green.
- afternoon tea. Oat bran cake. Green tea.
- Dinner. Salmon soup.
- Day 7
- Breakfast. Tea or coffee. Omelette with curry and mint.
- Dinner. Slices of ham. Grilled turkey fillet.
- afternoon tea. Oat bran cookies. Ginger lemonade and goji berries.
- Dinner. Skinless fried chicken pieces.
Important! Don't forget to drink. You can drink water, herbal or green tea, or unsweetened coffee.
It is allowed to add some sweetener. It is recommended to drink green coffee, which promotes weight loss. Drink some sugar-free diet soda, but don't overdo it.
Contraindications
Despite the safety, there are a number of contraindications that should not be ignored.
- You can not go on a diet if there are problems with the kidneys or liver, metabolism, diseases of the digestive system.
- Contraindicated under 18 years of age, patients with gout.
- Forbidden to pregnant and lactating women.
Before starting a diet, you should undergo a full body examination. Afterwards, consult your doctor and find out about individual recommendations for a protein diet. And only after that, boldly go through all four phases of the famous Dukan diet.