Despite the fact that the well-known Ducan protein diet has become a long time, it is still very popular today and is considered one of the best weight loss systems. It is about it is discussed in our article.
As the name suggests, this system of weight loss is named after its creator of French neurologist Pierre Dukan. Yes, it is a neurologist. Oddly enough, the doctor initially had nothing to do with dietics, the impetus for examining this sphere was Ducan's wish to help his friend, who had been overweight for a long time. The diet he developed unexpectedly provided an excellent result - the doctor's first patient in just five days was eliminated almost three kilograms and lost one and a half days in the next few days. It was this incident that was the beginning of Ducan's career as a nutritionist. Then the doctor improved his system and made it as safe and effective as possible.
Ducan's diet principle
If you are not the first day that is busy with weight loss and is interested in various weight loss systems, you have probably heard of low carbohydrate or protein diets. The diet of Pierre Ducan was built on its basis. In contrast to the former, however, it contains a number of actions that not only enables the desired result to achieve, but also to repair it for a long time.
The weight process proposed by the French doctor consists of only four stages. Each of them pursues a certain goal, has a different duration and includes the consumption of different products. But all of these phases have a common component - the basis of your diet is proteins thanks to its weight loss. Such an effect of protein food is explained by the fact that the body has to spend a lot of energy on its assimilation from which it is forced to compensate for fat deposits. In addition, proteins are slowly divided so that the nutrients in the blood are in small parts, so that a person is not hungry for a long time.
Doctors express various opinions about Ducan's protein diet, which contain a high protein content and a restriction of carbohydrates. Followers argue that such a diet contributes to a quick weight loss and an improvement in metabolism. However, experts warn of possible health risks. A long protein consumption can have a negative impact on the kidneys and the liver, especially in people with a disposition for diseases of these organs.
Deleted products include low-fat meat, fish, eggs and dairy products, while carbohydrates such as bread, pasta and sweets are prohibited. Doctors recommend that you watch the balance and not to forget how important vegetables and fiber are for the normal function of the body. Before the start of such a diet, it is ultimately important to consult a doctor to avoid unwanted consequences.
The main recommendations for compliance with the Ducan diet
In addition to the abundance of proteins, it is always full to be full of restrictions for volumes or the number of portions. Nevertheless, it is still not overcrowded, it is better to observe the measure. It is recommended to prepare all dishes after Ducan's diet without frying in oil or other fats. All sweets, alcohol, fats, flour products, grain and other products with a high carbohydrate content should be excluded from the menu. It is recommended to reduce salt intake. To control his amount, try to salt food only after cooking.
To remove protein decay products from the body, you should certainly drink as much clean water as possible, its volume should be at least one and a half liters. The frequency of protein food does not affect the work of the stomach intestine tract. Reducing the likelihood of problems with intestines and stomach helpsOatmeal consumption. Only one and a half - three spoons of this remarkable product per day, not only improve peristalsis and save with constipation, but will also help to reduce cholesterol levels. Sharbie must be eaten throughout the diet. They can be steamed, yogurt or kefir added, grinding and cooking the baking.
So that Ducan's protein diet has achieved an even better effect, take daily walks or go for sports.
Ducan diocetals
The greatest consumption of protein food is in the first two stages. The main products for Ducan's diet for this time:
- Seafood - inkfish, oysters, shrimp, crayfish, mussels, etc. ;
- Fish - every kind, canvas and smoked fish are allowed;
- Bird, except goose and duck;
- Low -fat meat - veal, rabbits, beef, lean ham. Pork is not desirable, but it is still possible. Simply select pieces of meat without fat.
- Beral - language, liver, kidneys;
- Eggs;
- Dairy products with zero fat.
In the second stage, the menu contains vegetables, but only those that contain a minimum of carbohydrates. These include: tomatoes, green salad, radishes, pumpkin, pepper, onions, sorrel, onions, beets, patch beans, spinach, chicorée, zucchini, cucumber, all types of cabbage, celery, carrots, manhold, beet, aubergine, asparagus, asparagus, Mushrooms, soybeans are also allowed.
The diet of the remaining steps is not so strict, it expands considerably, more and more products that contain products and drinks are introduced. Let's take a closer look at every phase.
The Ducan protein diet attracts the attention of many because of its simplicity and effectiveness. The basic principle lies in high protein consumption and a carbohydrate restriction, which contributes to a quick weight loss. The diet consists of four levels: attack, change, fixation and stabilization. In the first stage, only protein products such as meat, fish and eggs are allowed, which means that they can quickly lose additional pounds.
However, the diet has its opponents. Some experts warn of possible health risks such as a lack of vitamins and minerals. It is important to note that not all products are equally useful and it is worth avoiding processed meat products and top -class sauces. In general, many notice that nutrition not only helps to lose weight, but also to improve overall -if they follow all the recommendations and monitor their condition.
Ducan Diet - what's going on? A critical analysis of a doctor from a nutritionist.
Stage attack
This is the most difficult but most effective stage. During this, a change in the metabolic processes occurs, the decay process is activated and the greatest weight loss occurs. Despite the greater efficiency of the attack level, it is not recommended to participate for too long because it can be dangerous for health. The duration should depend directly on the number of kilograms from which you want to get rid of the entire diet.
- If you want to get rid of 5 or less kilograms for all times, the attack level should take 2 days.
- 6-10 kilograms from 3 to 5 days;
- 11-20 kilograms from 6 to 7 days
- More than 20 kilograms - from 7 to 10 days.
The Ducan protein diet during the first stage, depending on the initial weight, makes it possible Get rid of 2 to 6 kilograms. In the meantime, only protein food is allowed to eat, the list of which was given above.
In addition to her, the consumption of unsweetened black, vegetable and green tea, a decoction of the Rossenschaft and coffee is allowed. For the preparation and refueling of dishes, you can use salt, gelatin, yeast, soy sauce, vinegar, lemon juice, mustard, grass, spices, half the middle light bulb per day, dill and parsley. To make it easier for you to make the right diet, we recommend that you familiarize yourself with the example of the menu.
Diet Pierre Dukan - menu attack
The first day
- Yogurt with low fat with bran, a few cooked eggs and tea;
- Bay from the tongue;
- Married in herbs and lemon juice and then grilled fish fillet.
The second day
- Omelet and coffee;
- Chicken soup with green;
- steamed beef.
The third day
- House cheese and coffee;
- Fish schnitzel;
- Part of the cooked seafood.
The fourth day
- Cooked chicken, tea and yogurt;
- To add beef steak, fried in a pan with anti -layer coating, without fat or oil.
- Baked fish.
Fifth day
- Smart eggs, milk or tea with milk;
- Fish soup with the addition of green;
- Chopped chicken schnitzel.
In order not to break, you must not allow hunger, so arrange snacks. All products are of course suitable for you. For example, you can prepare chips or schnitzeles, stock up with yogurt or cottage cheese. In addition, an ordinary glass of milk or kefir becomes a good snack.
Stage change
In contrast to the first use, the second stage of Dukan's diet also includes vegetables, but only those that do not contain many carbohydrates and strength. Your list was given above. Unfortunately there are vegetables if it is impossible. The jumping point of the alternating stage is to alternately order only protein days and days on which protein consumption is combined with the use of vegetables. Alternation can be different, for example, they only eat protein food, protein vegetable tomorrow, the day after tomorrow is protein etc. or they eat proteins for two days in a row and then add two days in a row with vegetables, then two againProteinage etc. etc.
The most economical for the bodyA change is considered every other day, which is why it is usually recommended to stick to it. But this cannot be enough for people with too much weight. Therefore, you should alternate different types of nutrition through three, four or five days.
During this time it is desirable to increase the consumption of bran to two spoons. The main list of products for Ducan's diet, consisting of protein feed and vegetables in the stage of the change, can be supplemented with a teaspoon of vegetable oil, citrus fruits, basil and other additives that are permitted.
The introduction of vegetables into diet enables it very diverse. They can be consumed separately and make all types of salads, stew, ratatuy, puree, etc. Combine with meat, preparation of soups, creeps, beige, omelettes, etc.
So you should eat until the necessary result is achieved. Since the predicted weight loss in this phase is about one kilogram per week, it can take a month and six months.
Stadium consolidation
The main task of this phase is to maintain a new weight and prevent the further increase. This can also be called consolidation of the results. Ducan's diet recommends consolidation at ten days per kilogram of lost weight. In other words, if you have managed to get rid of five kilograms in the first two phases, the third should be spent fifty days.
During this time beginsGradual return to the usual diet. The menu of the fixing level extends significantly to the products you eat, others are added: This: This:
- 200 grams a day of fruits, with the exception of grapes, cherries, dried fruits, figs, bananas.
- A tablespoon of honey a day.
- 2 pieces of bread rough grinding or rye bread;
- A part (200 grams in finished form) pasta, legumes, lentils, couscous, corn and rice as well as a few baked potatoes or in a uniform. In the first half of the fastening level, all of these products can only be eaten once a week, twice a week and a part without adding oil.
- Fuck meat, but not more than times a week.
- 40 grams of cheap cheese with solid varieties per day.
- The permissible portion of vegetable oil to a tablespoon per day and bran up to two and a half tablespoons.
In addition, in the first half of the consolidation phase, it can organize a "festive" dinner or lunch for yourself once a week, in which it can eat everything and you can even drink a glass of wine. In the second half, such lunches are allowed twice perWeek to be arranged.
However, there is a very important rule for this phase - it is necessary to observe a protein day every seven days in which, as in the first phase, only protein food is eaten.
Stabilization phase
This is the last, last phase with the greatest duration - ideally his whole life. The main goal is to prevent a second weight rate. In this phase, the diet Ducan menu offersBuild based on the consolidation phase. Nevertheless, it is not necessary to observe it as strictly as before, since minor violations no longer bring quickly. The main thing is to prevent old food habits and keep three obligatory rules:
- Determine the day of the week on which you only eat protein and always observe it.
- Drive three tablespoons of bran every day.
- Be more active, move more, go and the best of everything to do sports.
Who the contraindicated protein diet Ducan
First, Pierre Dukan should leave people who have serious problems with the gastrointestinal tract, kidney diseases, liver, heart and blood vessels. In addition, such a nutrition can damage pregnant women and children, as well as for those whose work requires great intellectual stress.
Question answer
What is possible and what is impossible for Ducan's diet?
In the Ducan Ducan menu, you can contain chicory, sour steamers, spinach, radishes, tomatoes, onions, beans, etc. Potatoes, rice, lentils, avocados, peas are prohibited. The daily industry dose should be increased.
What can be eaten with Ducan Protein?
It is allowed: chicken, chicken liver, turkey, beef, low -fat bacon, veal chopped, vibrated veal etc. The only source for carbohydrates that is permitted in this phase - 1, 5 tablespoons of oats. It is necessary to drink at least 1, 5 liters of water and exercise for 20 minutes.
Which products are allowed on Ducan?
The permissible products of the attack include: kidneys and liver, beef and calf tongues, low -fat poultry, low -fat pork and beef and fish.
Which products are allowed in the attack?
Menu: exclusively protein products: meat, fish, poultry, seafood, eggs, low -fat hut cheese. Restrictions: a complete rejection of carbohydrates, fruit, vegetables, dairy products (with the exception of low -fat cottage cheese), oil, sugar, alcohol.
Advisor
Council No. 1
Before you start with Dukan's protein diet, be sure to consult a doctor or nutritionist. This will help to avoid possible contraindications and select a suitable food plan individually.
Council No. 2
Follow water consumption. During a protein diet, it is important to drink a sufficient amount of liquid to avoid dehydration and maintain normal kidney operation.
Council No. 3
Add a variety of protein sources to the diet. It can not only be meat and fish, but also dairy products, eggs and vegetable proteins. This will help to avoid monotony and to ensure the preservation of all necessary amino acids.
Council No. 4
Don't forget physical exercises. Combine a diet with regular physical activity to improve the results and maintain health at a high level.