This diet works faster than others and is completely safe for the body. Products that can be consumed all the time - all only natural.
Ducan's Diet
The diet is good because you can eat allowed foods in unlimited amounts. This makes it possible to get rid of the feeling of 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 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 certain vitamins, but this can be easily eliminated by taking several vitamin complexes. The result appears literally in the first few 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.
Stages
The weight loss process on this diet includes four steps:
- "Attack".
- "Alternate".
- "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" phase, you can eat only protein foods and nothing else. Also, the range will increase. In the second stage, vegetables are added, in the third - fruits.
But there are rules that must be followed at all four stages.
- Every day you need to drink about one and a half liters of still drinking water, eat up to three tablespoons of oat bran.
- It is recommended to completely exclude oil, fat and mayonnaise from your usual menu.
- Products need to be boiled, baked, grilled or in a pan with a special non-stick coating, with no added fat.
- Daily outdoor walks are also encouraged.
"Attack"
This is the first step on the Dukan Diet. The duration varies from three to ten days. The number of days is determined by the weight you plan 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 metabolism is accelerated and fat disappears very quickly.
You can eat: lean meat, skinless chicken, fish, liver, hard-boiled eggs, rabbit, mussels, shrimp, squid, crayfish and non-fat dairy.
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 the right amount.
It is recommended to eat when you want and not limit yourself to quantity. At the beginning of the stage, people usually experience mild discomfort. In this case, you need to avoid heavy physical exertion.
"Alternate"
At this stage, protein products alternate with protein vegetables. The number of alternate days, as well as during the attack phase, depends on the weight being lost. 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 the most ideal sequence.
- 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, bake them or just eat them raw. It is important to consider that, unlike protein foods, vegetables can be consumed in limited quantities. Salads should be dressed with low-fat yogurt or kefir, sometimes with balsamic vinegar.
It is absolutely normal for the weight to drop a little more than in the first stage, but there is absolutely no harm done to the body. This weight loss is safe and stable.
"Fixation"
Almost everything is clear from the stage name. 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 kilo lost in the first two stages, ten days of fixation 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 overestimated, because it is often during the consolidation period that people regain all the pounds lost in the previous stages. It turns out that, having relaxed, weight loss returns to previous eating habits.
The period is difficult, as the feeling of constant hunger is greatly exacerbated, fatigue increases and greater sensitivity to cold appears. But all these symptoms disappear as soon as a person resists for the allotted time.
Important! Pleasant in the third stage is the presence of two days a week when you can eat almost anything you want.
There are a number of rules that you just need to follow.
- It is necessary to correctly calculate the duration of the entire consolidation period. Protein and vegetable products can be consumed freely and in unlimited quantities.
- It's worth leaving one day a week when you need to eat only protein foods. It is very important to eat previously prohibited foods in small portions, getting used to that amount and more.
- Potatoes and pasta are great for this step, which pair well with tomatoes and onions.
"Stabilization"
The body has already gotten used to the new weight, has passed the adaptation period and stopped trying to return the lost pounds. At this stage, the main thing is to get used to the simple rules of nutrition, which must now be constantly followed. After all the long diet, this isn't hard to do.
It is worth deciding a day for protein products. Just choose any day of the week and make it a rule that on that day there is only protein. Reduce consumption of fish and fruits, potatoes are recommended no more than twice a week. Of course, don't forget about sports. It will never be redundant.
what can you eat
The doctor has identified a hundred foods that can be consumed during a protein diet. It included 72 protein-containing protein products and 28 high-carb vegetables. Oat bran is neither one nor the other. But its use is important, according to the doctor.
From poultry meat, you can eat turkey, guinea fowl, chicken, game, quail and pigeon. The variety of allowed fish is also very diverse. Dried and smoked fish can be absolutely any.
Seafood allowed: squid, crabs, lobsters, crabs, mussels, shrimp, crayfish, lobsters, sea urchins and cuttlefish.
Vegetable:
- Leek, onion.
- Forest mushrooms.
- Almost all types of cabbage.
- Green beans, spinach.
- Celery, sorrel, dill.
- Eggplant and carrot.
- Tomato, cucumber, zucchini.
- Radish, radish.
- Beetroot, pumpkin.
- Sweet pepper, zucchini.
Protein diet according to the Dukan menu for one week. "Attack" Stage
- Day 1.
- Breakfast. An omelet made with two eggs and four tablespoons of skim milk. A serving of green tea or coffee. A few slices of absolutely skinny ham.
- Dinner. Vietnamese meat. Homemade low-fat yogurt.
- Evening 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. Flat bread made with bran flour. Broth based on chicken meat.
- Evening 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. Roasted sea bass with herbs and lemon.
- Evening tea. Pink cheesecake.
- Dinner. Shrimps with herbs. mimosa salad. "
- Day 4
- Breakfast. Hot green tea and syrniki with low-fat cottage cheese.
- Dinner. Roast Chicken. Zero fat yogurt.
- Evening tea. Sweetened cottage cheese and herbal tea.
- Dinner. Fried chicken breast in pieces. Omelet.
- Day 5
- Breakfast. Coffee or green tea. Oat bran. Zero fat yogurt.
- Dinner. Cod in mustard sauce.
- Evening tea. A small amount of crab sticks.
- Dinner. Tea. Cottage cheese casserole.
- 6th
- Breakfast. Tea or coffee. Scrambled eggs. Zero-fat cream cheese.
- Dinner. Steamed fish. vegetable.
- Evening tea. Oat bran cake. Green tea.
- Dinner. Salmon soup.
- Day 7
- Breakfast. Tea or coffee. Omelet with curry and mint.
- Dinner. Ham slices. Grilled turkey fillet.
- Evening tea. Cookies made from oat bran. 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 permissible to add a little 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 safety, there are a number of contraindications that should not be ignored.
- You cannot follow a diet if there are kidney or liver problems, metabolism, diseases of the digestive system.
- Contraindicated in children under 18 years of age, patients with gout.
- Prohibited for pregnant and lactating women.
Before starting a diet, you must undergo a complete body examination. Then consult your doctor and find out individual recommendations for a protein diet. And only after that, boldly go through the four stages of the famous Dukan diet.