The author of this protein diet that is now popular around the world is French nutritionist Pierre Ducan. Diet not only helps to lose weight without harming health, but also cleans the body. It was Ducan's protein diet that made one of Prince William Kate Middleton the most beautiful bride at the wedding.
Dukan Diet Principles
If you follow Dukane's diet correctly and accurately, you will soon achieve good results in weight loss, and your weight will stabilize and remain normal in the future. In order to obtain stable results, the diet must be adhered to for several months. In the future, if you want, you can follow the principles of Dukan's protein diet for a lifetime.
Dietary regulations limit the amount of carbohydrates and fats in the diet, with an emphasis on protein.
Dr. Ducan believes that if our diet does not have enough protein, the normal functioning of the body is almost impossible.
On the bright side, you can eat any amount of food at any time. The Dukane diet is divided into four stages, during which you can easily lose annoying weight and then regain it.
Ducan's diet: general rules for all stages
- Drink 1. 5 liters of mineral water or drinking water every day.
- Make sure to consume oat bran every day-1. 5-3 tablespoons. Spoon, rinse with water (protein diet often causes constipation, and bran is provided as a preventive measure).
- Take a walk in the fresh air every day.
- Take vitamin supplements during the first and second stages of the diet.
Ducan's Diet: Phase One-Attack
The first phase of the diet depends on how much you need to lose and lasts three to ten days.
- If your overweight reaches 10 kg, the first stage will take three days.
- If the overweight is 10-20 kg, then from three to five days.
- If you are over 30 kg, the duration of the attack can be 5-10 days.
Products suitable for Pierre Ducan's diet
In the first stage of the diet, the main food is protein products. During the attack, you can lose 2 to 6 pounds of extra weight. At the same time, all the following products are allowed to be consumed in any amount until fully saturated.
Foods allowed by Attack include: kidney and liver, beef and veal tongue, skinless lean poultry, lean pork and beef and fish, all of which are fat-free (cooked, steamed or roasted). All kinds of seafood are great because it is low in calories and contains protein. You can eat lean ham, boiled eggs and raw eggs.
Skimmed milk and cheese, as well as other dairy products and fermented dairy products are allowed.
Lemons and pickled cucumbers are allowed to come from plant foods.
Be sure to add 1. 5 tablespoons of oat bran to your diet. Spoon.
You can add seasonings in small amounts, including salt, vinegar, onions, and garlic.
As for liquids, they should be eaten as much as possible. Drink mineral water, slimming cola, green tea and herbal tea, and coffee. Consume at least two liters a day.
Important note: During the first phase of the diet, you may feel tired, weak, and dry mouth. Take vitamin supplements during the first and second stages of the diet.
Dr. Ducan's Diet: Phase Two-Alternation (Cruising)
During the diet rotation phase, Dr. Ducan recommends alternating between protein (protein) days and days when you can also eat vegetables. As long as the required weight is needed, the alternation will continue. Just like the first step, the rotation mode depends on how much weight you need to lose.
- Maximum 10 kg-The protein days and the days when you can eat vegetables alternate in the order of 1: 1, 2: 2 or 3: 3.
- If there is more overweight, then you will have to alternate days-5: 5.
The vegetables you can eat on the so-called "protein vegetable" day are as follows: cucumbers, tomatoes, radishes, asparagus, green beans, spinach, various cabbages, celery, eggplant, pumpkin and pepper.
You can add beets and carrots to this list, but only occasionally.
Fasting: potatoes, avocados, peas, beans, lentils.
Vegetables can be eaten raw, roasted and boiled. In addition, you can add 2 products from the following list to the food on Alternation every day:
- Soy milk-2 tablespoons;
- Cream 3-4%-1 teaspoon;
- Vegetable oil-only used for frying food;
- Low-fat cheese-30 grams;
- Dry wine-3 tablespoons. Spoon
- Tomato sauce-1 tablespoon;
- Starch-1 tablespoon.
Also allowed to use: gelatin, agar, garlic, seaweed, cucumber, soy sauce, mustard, vinegar and adjika, any spices, sugar substitutes and beverages with a calorie content of less than 1 calorie per 250 ml, natural canned fish, tofu, degreasingmilk powder……
You can reward yourself with crab sticks, but no more than eight yuan a day. Make sure to consume oat bran every day-2 tablespoons. Spoon.
Dukan's diet: the third stage-consolidating results!
The third stage is also called integration. The duration of the third stage depends on how much weight you lost in the first two stages. We will "repair" every kilogram lost within 10 days.
Fixed stage rules:
- We eat oat bran every day-2. 5 tablespoons. Spoon.
- We continue to eat protein foods only once a week.
- For breakfast or lunch twice a week, you can eat any dishes, even high-calorie dishes. However, such days should not follow each other.
- We added some fruits (except bananas, grapes and cherries), 40 grams of mature cheese and two slices of bread to our daily diet.
- You can eat rice, pasta, potatoes, peas or beans twice a week.
Pierre Ducan's diet: stage 4-weight stabilization
At this stage, you have achieved the desired effect and you have got rid of excess weight. Now your main task will be to consolidate achievements.
The fourth stage of the Dukan diet does not imply any special restrictions on food, but Pierre Dukan still recommends eating only protein foods one day a week.
In addition, you need to eat 3 tablespoons of oat bran every day.
The dietary benefits of French nutritionist Ducan
First of all, the French dietitian Dukan's weight loss method is effective, and the weight does not rebound after this weight loss method.
Second, you can eat any number of permitted foods, which means you will not feel hungry during the entire diet. This diet is suitable for people who love to cook and eat delicious food. It is very important that in the first stage, the weight will disappear very quickly at the beginning, which will motivate you to continue dieting.
We draw your attention to the fact that effective and most importantly safe weight loss must be carried out under the supervision of an experienced nutritionist.