The author of this protein diet, which is fashionable around the world today, is French nutritionist Pierre Ducan. Food not only helps to lose weight without endangering health, but also cleanses the body. It was Ducan’s protein diet that made Prince William Kate Middleton’s chosen the most beautiful bride at her wedding.
Principles of the Ducan Diet
If you follow the Ducan diet properly and accurately, then quickly you will obtain good results in losing weight, and in the future the weight will be stable and will remain normal. To get stable results, the diet must be adhered to for several months. And in the future, if you want, you can eat according to the principles of the Ducan protein diet for the rest of your life.
The diet provides for limiting the amount of carbohydrates and fats in the diet, with an emphasis on protein.
Ducan believes that without enough protein in our diet, the normal functioning of the body is almost impossible.
On the positive side, you can eat a large amount of food at any one time. The Ducan diet is divided into four stages, where you can lose the hated weight and then get it back.
The Ducan diet: general rules for all levels
- Drink 1. 5 liters of mineral or drinking water daily.
- Make sure you take oat bran daily - 1. 5-3 tbsp. spoon, washed down with water (protein diets often cause constipation, bran is offered as a method of prevention).
- Daily walks in the fresh air.
- Take vitamin supplements during the first and second stages of the diet.
The Ducan Diet: Stage One - Attack
The first stage of the diet, depending on how much you need to lose, lasts from three to ten days.
- If your overweight is up to 10 kg, then for level 1 it will take three days.
- If overweight is 10-20 kg, then from three to five days.
- If your overweight exceeds 30 kg, then the duration of the Attack can be 5-10 days.
Products for the diet of Pierre Ducan
In the first stage of the diet, the main food is a protein product. During an Attack, you can lose two to six extra pounds. At the same time, it is allowed to consume all the products listed below in any quantity, until full saturation.
Foods allowed at Attack include: kidneys and liver, beef tongue and beef, skinless poultry, lean pork and beef and fish, all cooked lean (cooked, steamed or grilled). A variety of seafood is great because it is low in calories and contains protein. You can eat lean ham, boiled and raw eggs.
Skim milk and cottage cheese, as well as dairy products and other milk fermentations are allowed.
Lemons, pickled cucumbers are allowed from plant foods.
Be sure to include in the diet oat bran 1. 5 tbsp. spoon.
Seasonings can be added in small amounts, including salt, vinegar, onion, and garlic.
As for liquids, they should be drunk as much as possible. Drink mineral water, diet cola, green tea and herbal tea, coffee. Drink at least two liters a day.
Important: in the first 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. DietDucan: stage two - replacement (cruise)
During the Diet Rotation phase, Dr. Ducan recommends alternating protein (protein) day by day where you can also eat vegetables. Replacement continues for as long as necessary to achieve the required weight. Just like in the first step, the rotation pattern depends on how much weight you need to lose.
- Up to 10 kg - protein day and day where you can eat vegetables alternately in the order of 1: 1, 2: 2 or 3: 3.
- If there is excess weight, then you need to alternate days - 5: 5.
The vegetables that can be eaten on so-called "protein-vegetable" days are as follows: cucumbers, tomatoes, carrots, asparagus, green beans, spinach, all kinds of cabbage, celery, eggplant, pumpkin 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, roasted and boiled. In addition, every day you can add 2 products from the following list to food at Alternation:
- soy cream - 2 tbsp;
- 3-4% cream - 1 tsp;
- vegetable oil - only for frying food;
- low -fat cheese - 30 gr;
- dry wine - 3 tbsp. spoon;
- kettle - 1 tbsp;
- starch - 1 tbsp.
It is also allowed to use: agar-agar, agar-agar, garlic, seaweed, gherkins, soy sauce, mustard, vinegar and adjika, spices, sugar substitutes and drinks with a caloric content of less than 1 kcal per 250 ml, re-cannedso fish, tofu, skim milk powder. . .
You can treat crab sticks, but no more than eight days. Make sure you take oat bran daily - 2 tbsp. spoon.
Dukan Diet: stage three - combine the results!
The third level is also called Combination. The third period depends on how much you have lost weight in the previous two stages. We will "fix" every kilogram lost for 10 days.
Fix ranking rules:
- Every day we eat oat bran - 2. 5 tbsp. spoon.
- We continue to eat protein foods only once a week.
- Twice a week for breakfast or lunch, you can eat any meal, even a high -calorie one. However, such days cannot follow each other.
- We added to the daily diet a portion of fruit (except bananas, grapes and cherries), 40 grams of ripe cheese and two slices of bread.
- You can afford to prepare a meal of rice, pasta, potatoes, peas, or beans twice a week.
Pierre Ducan's diet: stage four - weight stabilization
At this stage, the desired result has been achieved, you have lost excess weight. Now your main task is to consolidate the achievements.
The fourth level of the Dukan diet does not imply a specific ban on food, but one day a week Pierre Dukan still recommends eating protein -only foods.
In addition, every day you need to eat 3 tablespoons of oat bran.
The benefits of the French Ducan diet
First, the French Ducan diet is effective, the weight after this diet does not return.
Second, you can eat the permitted foods in any quantity, which means you don’t feel hungry throughout the diet. The diet is suitable for those who love to cook and eat well. It is very important that in the first stage, the weight will go down quickly at first, which prompts you to continue the diet.
We draw your attention to the fact that effective weight loss, and most importantly, must be done under the supervision of an experienced nutritionist.