The author of this protein diet, fashionable today around the world, is the French nutritionist Pierre Ducan. The diet not only helps to lose weight without harm to health, but also to cleanse the body. It was Ducan's protein diet that made Prince William Kate Middleton's chosen one the most beautiful bride of his marriage.
Principles of the Ducan diet
If you follow the Ducan diet correctly and accurately, you will achieve excellent results in weight loss fairly quickly, and in the future the weight will stabilize and be constantly normal. To achieve a stable result, the diet should be observed for several months. And in the future, if you wish, you can eat according to the principles of the Ducan protein diet all your life.
The diet plans to limit the amount of carbohydrates and fats in the diet, with an emphasis on protein.
Dr Ducan believes that without enough protein in our diet, normal body function is almost impossible.
On the positive side, you can eat any amount of food at any time. The Ducan diet is divided into four stages, during which you can easily lose the hated pounds and then get them back.
Ducan diet: general rules for all stages
- Drink 1. 5 liters of still mineral water or drinking water every day.
- Be sure to consume oat bran daily - 1. 5-3 tbsp. spoons, sprinkled with water (protein diets often cause constipation, bran is offered as a means of prevention).
- Daily walks in the fresh air.
- Take vitamin supplements during the first and second stages of the diet.
Ducan's diet: First stage - Attack
The first stage of the diet, depending on how much you need to lose, takes three to ten days.
- If your overweight is up to 10 kg, then for the 1st stage it will take three days.
- If the excess weight is 10-20 kg, then from three to five days.
- If your overweight is more than 30 kg, the duration of the attack can be 5 to 10 days.
Products for the diet of Pierre Ducan
At the 1st stage of the diet, the main food consists of protein products. During the Attack, you can lose two to six extra pounds. At the same time, it is allowed to eat all of the products listed below in any quantity, until full saturation.
Foods permitted at Attack include: kidneys and liver, beef and veal tongues, lean skinless poultry, lean pork and beef meats and fish, all cooked without fat (cooked, steamed). steamed or grilled). A variety of seafood is great because it is low in calories and contains protein. You can eat lean ham, hard-boiled and raw eggs.
Skim milk and cottage cheese, as well as other dairy products and fermented milk products are allowed.
Lemons and pickled cucumbers are allowed in plant foods.
Be sure to include in the diet oat bran 1, 5 tbsp. spoons.
Seasonings can be added in small amounts, including salt, vinegar, onions, and garlic.
As for the liquid, it should be consumed as much as possible. Drink mineral water, diet cola, green tea and herbal teas, coffee. Consume at least two liters per day.
Important: at the 1st stage of the diet, you may experience increased fatigue, weakness, dry mouth. Take vitamin supplements during the first and second stages of the diet.
Dr Ducan diet: second stage - work-study (cruise)
During the Rotation phase of the diet, Dr. Ducan recommends alternating protein (protein) days with days when you can also eat vegetables. The alternation continues for as long as it takes to reach the required weight. Just like in the first step, the rotation pattern depends on the weight you need to lose.
- Up to 10 kg - protein days and days when you can eat vegetables alternate in the order of 1: 1, 2: 2 or 3: 3.
- If there is more excess weight, then you will need to alternate days - 5: 5.
The vegetables that can be eaten on so-called "protein-vegetable" days are: cucumber, tomato, radish, asparagus, green beans, spinach, all kinds of cabbage, celery, eggplant, squash and peppers.
You can add beets and carrots to this list, but they can only be eaten occasionally.
Prohibited: potatoes, avocados, peas, beans, lentils.
Vegetables can be eaten raw, baked and boiled. In addition, each day you can add 2 products from the following list to the diet on Alternance:
- soy cream - 2 tbsp;
- 3-4% cream - 1 tsp.
- vegetable oil - only for frying;
- low-fat cheese - 30 gr;
- dry wine - 3 tbsp. spoons;
- ketchup - 1 tbsp;
- starch - 1 tbsp.
It is also allowed to use: gelatin, agar-agar, garlic, seaweed, pickles, soy sauce, mustard, vinegar and adjika, all spices, sugar substitutes and drinks with a calorie content of less than 1 kcal per 250 ml, natural canned fish, tofu, skimmed milk powder. . .
You can afford crab sticks, but no more than eight a day. Be sure to consume oat bran daily - 2 tbsp. spoons.
Dukan's diet: step three - consolidate the result!
The third stage is also called consolidation. The duration of the third depends on how much weight you lost in the previous two stages. We will "fix" every kilogram lost for 10 days.
Rules of the fixing stage:
- Every day we eat oat bran - 2, 5 tbsp. spoons.
- We continue to eat only protein foods once a week.
- Twice a week for breakfast or lunch you can eat any dish, even high in calories. However, these days do not have to follow each other.
- We add to the daily diet a portion of fruit (except for bananas, grapes and cherries), 40 grams of mature cheese and two slices of bread.
- You can afford a serving of rice, pasta, potatoes, peas or beans twice a week.
Pierre Ducan's diet: step four - weight stabilization
At this stage, the desired result has already been achieved, you got rid of excess weight. Now your main task will be to consolidate the accomplishment.
The fourth step of the Dukan diet does not involve any particular dietary restriction, but one day a week Pierre Dukan always recommends eating only protein foods.
In addition, every day you need to eat 3 tablespoons of oat bran.
Dietary benefits of French nutritionist Ducan
First, the diet of the French nutritionist Ducan is effective, the weight after this diet does not return.
Second, you can eat permitted foods in any amount, which means you don't feel hungry throughout the diet. The diet is suitable for those who like to cook and eat delicious food at the same time. It is very important that in the first stage the weight quickly disappears at the beginning, which motivates you to continue the diet.
We draw your attention to the fact that effective and above all safe weight loss should be carried out under the supervision of an experienced nutritionist.