The author of this protein diet, which is fashionable all over the world today, is the French nutritionist Pierre Ducan. The diet helps not only 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 look like the most beautiful bride at his wedding.
Ducan diet principles
If you follow the Ducan diet correctly and accurately, fast enough you will achieve excellent weight loss results, and in the future the weight will stabilize and be consistently normal. To obtain a stable result, the diet must be followed for several months. And in the future, if you wish, you can eat according to the principles of the Ducan protein diet throughout your life.
The diet allows you 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.
- Make sure to consume oat bran every day: 1. 5-3 tablespoons. spoons, washed down 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 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 the first stage it will take three days.
- If the excess weight is 10-20 kg, three to five days.
- If your overweight is more than 30 kg, the duration of the attack can be from 5 to 10 days.
Pierre Ducan diet products
In the first stage of the diet, the main food is protein products. During the attack, you can lose two to six extra pounds. At the same time, it is allowed to eat all the products listed below in any quantity, up to complete saturation.
Foods allowed in Attack include: kidney and liver, beef and veal tongues, lean skinless poultry, lean pork and beef, and fish, all of which are cooked without fat (cooked, steamed, or broiled). A variety of seafood is great as it is low in calories and contains protein. You can eat lean ham, cooked and raw eggs.
Skim milk and cottage cheese are allowed, as well as other dairy and fermented dairy products.
Lemons, pickled cucumbers from plant foods are allowed.
Be sure to include 1. 5 tbsp oat bran in the diet. spoons
Seasonings can be added in small amounts, such as 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 tea, coffee. Consume 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. Ducan's diet: stage two - alternation (cruise)
During the rotation phase of the diet, Dr. Ducan recommends alternating protein (protein) days with days when vegetables can also be eaten. Alternation continues as long as it is necessary to achieve the required weight. As in the first step, the rotation pattern depends on how much weight you need to lose.
- Up to 10 kg: Protein days and days when you can eat vegetables alternate in the sequence 1: 1, 2: 2, or 3: 3.
- If there is more excess weight, you will have to alternate days: 5: 5.
The vegetables that can be consumed on the days called "vegetable protein" are the following: cucumber, tomato, radish, asparagus, green beans, spinach, all kinds of cabbage, celery, eggplant, pumpkin and pepper.
You can add beets and carrots to this list, but they can only be consumed occasionally.
Prohibited: potatoes, avocados, peas, beans, lentils.
Vegetables can be eaten raw, baked, and boiled. Also, each day you can add 2 products from the following list to the meal in Alternation:
- soy cream - 2 tablespoons;
- 3-4% cream - 1 tsp;
- vegetable oil - only for frying food;
- low-fat cheese - 30 gr;
- dry wine - 3 tbsp. spoons
- tomato sauce - 1 tablespoon;
- starch - 1 tbsp.
The use is also allowed: gelatin, agar-agar, garlic, seaweed, pickles, soy sauce, mustard, vinegar and adjika, spices, sugar substitutes and drinks with a caloric content less than 1 kcal per 250 ml, natural canned. fish, tofu, skimmed milk powder. . .
You can indulge yourself with crab sticks, but no more than eight a day. Make sure to consume oat bran daily: 2 tablespoons. spoons
Dukan diet: stage three - consolidate the result!
The third stage is also called consolidation. The length of the third depends on how much weight you have lost during the previous two stages. We will "fix" every kilogram lost for 10 days.
Fix stage rules:
- 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 one with a lot of calories. However, those days should not be followed.
- We add to the daily diet a serving of fruits (except bananas, grapes and cherries), 40 grams of cured cheese and two slices of bread.
- You can pay for a serving of rice, pasta, potatoes, peas, or beans twice a week.
Pierre Ducan diet: stage four - weight stabilization
At this stage, the desired result has already been achieved, you have got rid of excess weight. Now your main task will be to consolidate the achievement.
The fourth stage of the Dukan diet does not involve any special restrictions on eating, but one day a week Pierre Dukan still recommends eating only protein foods.
Also, every day you need to eat 3 tablespoons of oat bran.
Benefits of the French nutritionist Ducan's diet
First of all, the diet of the French nutritionist Ducan is effective, the weight after this diet does not return.
Second, you can eat the allowed foods in any quantity, which means that you do not feel hungry for the entire diet. The diet is suitable for lovers of both cooking and eating deliciously. It is very important that in the first stage the weight disappears quickly at the beginning, which motivates you to continue with the diet.
We draw your attention to the fact that effective and, most importantly, safe weight loss should be carried out under the supervision of an experienced nutritionist.