This diet works faster than others, and is completely safe for the body. Products that can be eaten all the time - all only natural.
Ducan Diet
The diet is good because you can eat permitted foods in unlimited quantities. This makes it possible to get rid of 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 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 some vitamins, but this can be easily eliminated by taking various vitamin complexes. The result appears literally in the first few days. Excess weight is quickly removed due to the fact that fat is burned, and muscle mass remains. The skin, nails and hair are in good condition.
stages
The weight loss process in this diet involves four stages:
- "Attack".
- "Alternimi".
- "Fixed".
- "Stabilization".
The amount of time allotted for the first three stages directly depends on how many kilograms of excess weight you need to lose.
Important! In the "attack" phase, you can eat only protein foods and no other. Further the range will increase. In the second stage, vegetables are added, in the third - fruits.
But there are rules to follow in all four stages.
- Every day you should drink about a pint and a half of non-carbonated 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 should be boiled, baked, grilled or in a pan with a special non-stick coating, without adding 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 plan to lose. Thus, 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 large dose of protein, as a result of which the metabolism is accelerated and the fat disappears very quickly.
You can eat: lean beef, skinless chicken, fish, liver, boiled eggs, rabbit, mussels, shrimp, squid, lobster and nonfat dairy products.
It is not allowed to use:
- plant products;
- pork and lamb;
- sauces, ketchup and mustard.
It is very important at this stage not to forget about the fluid and drink it in the right amount.
It is recommended to eat when you want and not to be limited in quantity. At the beginning of the stage, people often experience mild discomfort. In this case, you should avoid strenuous physical exertion.
"Alternimi"
At this stage, protein products alternate with vegetable proteins. The number of alternating days, as well as during the attack phase, depends on the weight thrown. 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 optimal sequence.
- You can not eat potatoes, avocados, corn and all legumes.
- Consumption of cereals and all types of cereals is also prohibited.
It is recommended to cook vegetables, bake or just eat them raw. It is only important to keep in mind that, unlike protein foods, vegetables can be eaten in limited quantities. Sauce 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 sustainable.
"Fixed"
Almost everything is clear from the name of the scene. 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 lost in the first two stages, ten days of fasting are needed.
It is allowed 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 happens that, while relaxing, weight loss returns to previous eating habits.
The period is difficult in that the feeling of constant hunger worsens a lot, fatigue increases and a greater sensitivity to the cold appears. But all these symptoms disappear as soon as a person stays for the allotted time.
Important! Pleasant in the third stage is the presence of two days a week, when you are allowed to eat almost everything you want.
There are a number of rules you just have to follow.
- It is necessary to accurately calculate the duration of the entire consolidation period. Protein and plant products can be eaten as much as you want and in unlimited quantities.
- It is worth leaving one day a week when you should eat only protein foods. It is very important to eat previously forbidden foods in small portions, getting used to this amount and beyond.
- Potatoes and pasta are great for this stage, which go well with tomatoes and onions.
"Stabilization"
The body is already accustomed to the new weight, the period of adjustment has passed and has stopped trying to regain the lost pounds. At this stage, the main thing is to get used to the simple rules of nutrition, which now need to be followed constantly. After all the long diet, this is not hard to do.
It is worth deciding for a day on protein products. Just choose every day of the week and make it a rule to have only protein on this day. Reduce consumption of fish and fruits, potatoes are recommended no more than twice a week. Of course, do not forget about sports. It will never be superfluous.
What you can eat
The doctor identified one hundred foods that are allowed to be eaten during a protein diet. It included 72 protein products containing protein and 28 vegetables with a large amount of carbohydrates. Oat bran is neither one nor the other. But their use is important, according to the doctor.
From poultry you can eat turkey, guinea fowl, chicken, game, quail and pigeon. The assortment of fish allowed is also very diverse. Dried and smoked fish can be absolutely any.
Seafood allowed: squid, crab, lobster, crab sticks, mussels, shrimp, lobster, lobster, sea urchin and cuttlefish.
Vegetables:
- Leeks, onions.
- Forest mushrooms.
- Almost all types of cabbage.
- Green beans, spinach.
- Celery, sorrel, fennel.
- Eggplant and carrots.
- Tomatoes, cucumbers, zucchini.
- Radish, radish.
- Beets, squash.
- Sweet pepper, zucchini.
Protein diet according to the menu Dukan for a week. Phase of "attack"
- Day 1.
- Breakfast. An omelette made from a few eggs and four tablespoons of skim milk. A serving of green tea or coffee. Some slices of absolutely lean bacon.
- Dinner. Vietnamese beef. Homemade low-fat yogurt.
- afternoon tea. Cottage cheese. A cup of green tea.
- Dinner. Chicken cooked with garlic. Boiled shrimp.
- Day 2
- Breakfast. Oatmeal with skim milk. A cup of coffee or green tea.
- Dinner. Panties made with bran flour. Chicken meat based soup.
- afternoon tea. A glass of kefir with zero percent fat content.
- Dinner. Boiled eggs. A little mayonnaise according to Dukan's recipe.
- Day 3
- Breakfast. Tea or coffee. Some pieces of turkey bacon. Low fat cheese cream.
- Dinner. Roasted sea bass with herbs and lemon.
- afternoon tea. Pink cheesecake.
- Dinner. Shrimp with herbs. Salad with mimosa ".
- Day 4
- Breakfast. Warm green tea and syrniki with low-fat cottage cheese.
- Dinner. Baked chicken. Fat-free yogurt.
- afternoon tea. Sweet cottage cheese and herbal tea.
- Dinner. Chicken breast fried into pieces. Omelette.
- Day 5
- Breakfast. Coffee or green tea. Oat bran. Fat-free yogurt.
- Dinner. Cod in mustard sauce.
- afternoon tea. A small amount of crab sticks.
- Dinner. Tea. Casserole with cottage cheese.
- Day 6
- Breakfast. Tea or coffee. Beaten eggs. Cream cheese with zero fat content.
- Dinner. Steam boiled fish. Greenery.
- afternoon tea. Oat bran cake. Green tea.
- Dinner. Salmon soup.
- Day 7
- Breakfast. Tea or coffee. Curry and mint omelette.
- Dinner. Slices of bacon. Grilled turkey fillet.
- afternoon tea. Biscuits made from oat bran. Lemonade from ginger and goji berries.
- Dinner. Skinless fried chicken pieces.
Important! Remember to drink. You can drink water, herbal or green tea or coffee without sugar.
It is allowed to add a little sweetener. It is recommended to drink green coffee, which promotes weight loss. Drink some sugar-free diet soda, but do not overdo it.
Contraindications
Despite the safety, there are a number of contraindications that should not be ignored.
- You can not follow a diet if there are problems with the kidneys or liver, metabolism, diseases of the digestive system.
- Contraindicated under 18 years, patients with gout.
- Prohibited for pregnant and lactating women.
Before starting a diet, you should undergo a thorough body examination. Next, consult your doctor and find individual recommendations for a protein diet. And only after that, boldly go through the four stages of the famous Dukan diet.