Dukan diet is very popular all over the world, mainly because of its fast and amazing results. It belongs to healthy eating systems. It allows you to lose weight and at the same time not suffer from hunger, Because it is allowed to use more than a hundred different tasty and satisfying products.
Features and rules of the Dukan diet
The main goal of the Ducan protein diet is to reduce the intake of fats and carbohydrates. They are necessarily included in the diet to lose weight, but in minimal quantities. Proteins become the basis of the menu. Eat them in recommended amounts for weight loss. Will need (this is about 1. 5 grams per kilogram of weight). As a result, it is possible to get rid of extra pounds and stabilize the obtained figure on the scales.
The choice fell on protein as the basis of the diet for a reason.
There are several reasons for this:
- Digestion of such substances requires the body to expend more and more energy, and therefore calories.
- Pure proteins reduce appetite, prevent excess fluid from remaining in the body, and increase its defenses.
- These substances prevent the skin from loosening. If the body lacks proteins, they will be removed from the muscles.
It is very important to try to eat less salt while following the discussed diet. This additive retains water in the body and increases appetite. But it is also harmful to completely exclude it. Especially people suffering from low blood pressurefor.
During all phases of the diet, be sure to drink plenty of fluids. This is at least 2 liters of different fluids per day. Water also removes the feeling of hunger, fills the stomach and purifies the body from all kinds of impuritiesIt does. This is especially true with a protein diet. When large amounts of protein are consumed, the body constantly accumulates waste materials that need to be removed from it. Otherwise, the long-awaited effectWill not done.
Interestingly, carbonated drinks can also be drunk on such a diet.
The main thing is to choose "light" options that do not contain sugar. Their taste also helps to lose weight and cope with the intense craving for forbidden sweets.
It is allowed to drink at any time and regardless of the meal. The feeling of thirst should be completely satisfied, not lethargic.
Description of steps
The diet consists of four main phases. The main goal of the first half of them is to get rid of extra pounds. And the second is to determine the new ideal weight.
At each step, you don't need to limit yourself to certain portions. You don't even need to count calories.
Stage 1 - Attack
On the Ducan diet, the attack is the initial phase. It is short, but challenging and effective. Normal carbohydrate food is completely replaced by protein. This leads to active fat burning.
On average, this phase is designed for 7 days. But under certain conditions it can last from 3 to 12 days. It all depends on how many hated kilos a person wants to lose.
On attack, it is allowed to eat protein foods from a special list. These can be eaten in any quantity and mixed with each other. The main thing is to cook the food without fat. For example, Boil or grill.
In the first phase, the weight starts to drop very quickly. This encourages not to stop the weight loss, but to follow a strict nutritional system.
Stage 2 - Cruise / Repatriation
The second phase turned out to be very long. This is the main reason why those who lose weight often have a breakdown at this stage. The discussion phase usually lasts from a few months to six months. A special nutritional system to be followed until the weight is idealneeded.
The main idea of the second phase is the menu choice. These are days of eating all protein foods or combining them with vegetables. You can change the diet every other day for two, three.
The protein menu should include "attack" products, and mixed raw, boiled, baked vegetables should be added. The latter should make up about 60% of the diet.
Phase 3 - Consolidation / Consolidation
At this stage, all the hard is over. You can slowly and gradually begin to return to your normal diet. It is important to consolidate the weight gained.
The duration of this phase will have to be determined yourself. To do this, you need to calculate the weight that you managed to lose in the previous steps. For each kg dropped, you will find yourself 10 "fixing" daysHave to add.
This period can be quite long (especially if more than 10 kg of weight has been lost), but you should not be afraid of it. Now you can also pamper yourself with delicious sweets and other culinary treats.
- Five days a week, you need to eat according to the normal pattern of alternation.
- In the first part of the period, you can add 100 grams of bread (from whole grains), 200 grams of fruit, 50 grams of cottage cheese daily.
- One day, consume proteins exclusively on the principle of "attack".
- On the seventh day, it is allowed to eat starchy foods (200 g), a portion of pork, ham, sausage, a favorite delicacy.
- In the second half of the day, a "feast" with fatty sweet foods and sausages can be enjoyed twice a week. Such days should not follow each other.
The "feast" day does not use "harmful things" all day. It is allowed to pamper yourself only in 1 - 2 meals. It is also allowed to drink high-quality weak alcohol.
Step 4 - Stabilization
At this stage, losing weight will return to your normal nutritional system with some peculiarities. First, you need to continue to follow the drinking regime, continuing to consume plenty of water per day. Add daily to your scheduleIt is very important to include physical activity, at a minimum - exercise in the morning, walk, refuse lifts.
Be sure to periodically arrange fasting days and eat every day 3 tbsp. loat bran in any form.
In order to maintain your ideal weight for a long time, it is worth taking the third stage as a basis and making vegetables and protein products the basis of your nutrition system forever. In this case, you can eat 2 festive snacks per week. Or along with lunch you can pamper yourself with 2 servings of starchy products in the composition.
It is still advisable to skip one protein day per week. This will become a defense mechanism against repeated weight gain.
Permitted and Prohibited Products
Prohibited and allowed foods depend on the phase of the diet.
So, first of all it is allowed to eat protein products from a special list.
this:
- horse meat;
- Beef;
- bird;
- the thigh;
- offal;
- fish (even canned and smoked);
- crab sticks;
- eggs;
- Low-fat dairy/fermented milk drinks and products.
You can choose 1 - 2 pickled cucumbers cooked without sugar (per day), 1 onion, a small amount of tomato paste, vegetable oil (no more than 1 tsp), mustard, fresh / granulated garlic, fresh / dried herbsYou can use.
1 - 1. 5 Must use 5 tbsp. Al Bran. You can eat them in any form.
In the "optional" phase, a variety of vegetables are added to all of the foods listed above. Only legumes and potatoes need to be completely eliminated.
These days are allowed:
- olives / olives (4 pcs. 2 times a week);
- Flax and chia seeds (1 teaspoon per day).
Still need to consume oat bran.
As mentioned above, in the third stage, cheese, bread, fruits and some favorite foods are added to the menu. The expansion of their list continues in the fourth stage. The portion of bran is increased to 3 tbsp. . l
Among cheeses, it is worth choosing hard varieties. Fruits can not eat bananas, cherries, grapes, dried fruits.
At any stage of the diet under discussion, most sweets are strictly prohibited. For example, bars, cakes, pastries, sweets. During the consolidation of the result, you can eat a cube of dark chocolate or 1-2 fruit candies once a dayYou can pamper yourself with. The exception is the meal of the day, when your favorite cake is also allowed.
The list of prohibited products at all stages includes muffins, baked goods, nuts, flour dishes, butter, goose and duck meat, mayonnaise and any sauces based on it, ketchup.
Detailed menu for every day
During the period of "attack", the diet will be as follows:
- Scrambled eggs for breakfast, poultry soup for lunch, cheesecake/casserole for afternoon tea, seafood in any form and sour milk drink for dinner.
- Bran porridge (oatmeal), beef chops, oatmeal muffins, meatballs / poultry cutlets.
- Boiled eggs, nuggets, orange juice pie and pollock casserole with eggs.
- Omelet, fish soup with boiled quail eggs, egg white and lemon dessert, squid and / or fish salad.
- Grilled poultry, bran pancakes, white fish pie.
- Eggs (in any form) with ham, steak from lean meat fillet, biscuits (on bran) and omelet with yogurt, seafood.
- Omelet with parsley, chicken meat, cottage cheese and yogurt, minced meat pie and kefir.
During the reversal phase, the menu base can be kept the same, but vegetable salads can be added every other day. For example, chops, nuggets or steaks. Meat, poultry or fish with vegetables are also allowed to bake.
The following weekly menu is recommended at the "fixing" stage:
- Paneer pulao for breakfast, lemon soup with bread (whole grain) for lunch, fruit for lunch, steamed vegetables and chicken for dinner.
- Oatmeal and a piece of cottage cheese, pasta with cooked meat, cutlets with cheese, salad.
- Ham and cheese scrambled eggs / scrambled eggs, borscht, biscuit and nuggets, chocolate soufflé with lemon juice, baked seafood.
- Cheese and fermented milk drinks, grilled poultry, bread croutons with kefir, shrimp and boiled eggs.
- Chicken broth, fruit, mushroom cream soup with cheese, meatballs and bread.
- Salad with rice / meatballs, vegetable pancakes, cheese cakes, fish cutlets with cutlets.
- Cheese and a piece of cottage cheese, chicken broth and quail eggs, fruits, vegetables baked with cottage cheese.
The menu of the third stage can be repeated on the fourth, not forgetting about the days of "feast" and other allowed indulgences.
Exercise with the Ducan Diet
Pierre Dukan notes that high-quality weight loss and an ideal figure is impossible without regular physical activity. Nutritionists recommend combining their special nutrition system with training.
You can start with the minimum - replacing the elevator with climbing stairs, getting out of public transport, a few stops before home, 3 - 5 exercises in the morning.
Active walking should gradually become a daily workout to lose weight.
You need to start with a walk of 20 minutes, gradually increasing the time. It is recommended to walk in the fresh air in the relief area.
If you decide to incorporate hard physical training into your routine. For example, going to the gym, then in the first phase of the diet is strictly prohibited. You can return to training only at the phase of alternative foods. In those daysIt is better to be actively involved when vegetables are added to protein dishes.
Aqua aerobics has a beneficial effect on the figure. If possible, it is advisable to go to the pool 1 - 2 times a week. It is not at all necessary to practice in the water with an instructor. You can swim just for fun. At the same time, calories will be actively burned, and the relief of the figure will approach ideal.
Advantages and disadvantages of this method of weight loss
The diets under discussion have their advantages and disadvantages. They should be carefully studied by everyone who decides to lose weight in this way.
Benefit:
- Efficiency. If you strictly follow all its rules, then about 1 kg of excess weight per day will go away.
- The ability to increase muscle tone, make the skin elastic and combat cellulite.
- No need to constantly weigh portions and count calories.
- The ability to eat certain dishes / products in the amount necessary for satiety.
Loss:
- Imbalance. With prolonged adherence to such a diet, a deficiency of certain vitamins and minerals is found in the patient's body.
- Possible side effects. In the first stage, some patients develop dizziness, a feeling of constant fatigue.
- Halitosis. This trouble occurs when protein has been the basis of the human diet for a long time.
- High cost. The diet consists of high-quality, expensive food.
How to quit a diet the right way
To maintain results, you need to exit the diet correctly. Exiting from it begins in the consolidation phase. New, previously restricted foods gradually and in small portions into the diet for weight lossare added.
When leaving the diet, it is important to continue to exercise and drink plenty of water. Gradually it is allowed to return desserts to your diet. But let it be high-quality bitter chocolate, fruit and berry marshmallows, honey and other useful sweets.
Contraindications and possible disadvantages
There is a whole list of contraindications that are an important reason for you to choose a different diet.
So, it is forbidden:
- People with metabolic problems. These include patients with pancreatitis and diabetes mellitus.
- Patients with chronic diseases of the liver, gastrointestinal tract, the entire urinary system. It is on these organs and systems that high doses of protein in the body will put a serious load.
- Expectant mothers and women during lactation. Such a diet will most likely lead to a lack of vitamins and nutrients for the pregnant girl and her baby.
- Persons under 18 years of age. Especially for girls with unstable menstruation. otherwise, losing weight may entail its serious violations or the complete disappearance of menstruation.
- People with diseases of the heart and blood vessels. Losing weight leads to a lack of fatty acids in the diet, which can aggravate diseases.
- During menopause or on the eve/after for women. An unbalanced diet during this period can cause hormonal disruption.
- People with mental problems and increased emotionality. The lack of carbohydrates in the diet affects the functioning of the brain.
In order for the Dukan diet to be effective and safe for a person, it is advisable to consult a specialist before starting it. Especially if the man or woman has any health problems.