This diet works faster than others and is completely safe for the body. Products that can be eaten constantly - only natural.
Ducan's diet
Diet is good because you can eat allowed foods in unlimited quantities. This allows you to get rid of the feeling of hunger, which is very important for many people. Thanks to the large assortment of products that are recommended for consumption, it is quite easy to make a varied and tasty menu.
The only drawback is the high price of the products offered, although you can choose a detailed menu for different segments of the population. There may be a lack of certain vitamins, but this can be easily eliminated by taking various vitamin complexes. The result appears literally in the first days. Excess weight quickly disappears due to the fact that fat is burned and muscle mass remains. Skin, nails and hair are in good condition.
Phases
The weight loss process on this diet includes four stages:
- "Attack. "
- "Alternation. "
- "Fixation".
- "Stabilization".
The amount of time allotted for the first three phases directly depends on how many extra pounds you need to lose.
Bitan! In the "attack" phase, you can eat only protein foods and nothing else. The range will increase further. In the second phase, vegetables are added, in the third - fruits.
But there are rules to follow in all four phases.
- You should drink about one and a half liters of non-carbonated drinking water every day, eat up to three tablespoons of oat bran.
- It is recommended to completely exclude oil, fat and mayonnaise from your usual menu.
- The products need to be cooked, baked, grilled or in a pan with a special non-stick coating, without adding fat.
- Daily walks in the fresh air are also encouraged.
"attack"
This is the first step in the Dukan diet. Duration varies from three to ten days. The number of days is determined by the weight you plan to lose. So, for example, to remove about 30 kg for the attack phase, the duration should be about ten days. During an attack, the body receives a huge dose of protein, due to which the metabolism speeds up and fats disappear very quickly.
You can eat: lean beef, skinless chicken, fish, liver, hard-boiled eggs, rabbits, mussels, shrimp, squid, crabs and low-fat dairy products.
It is not allowed to use:
- plant products;
- pork and lamb;
- sauces, ketchup and mustard.
It is very important at this stage not to forget about the liquid and drink it in the right amount.
It is advisable to eat when you want and not limit yourself in quantities. At the beginning of the phase, people often experience mild discomfort. In this case, you must avoid strenuous physical exertion.
"change"
At this stage, protein products alternate with protein-plant ones. The number of alternating days, as well as during the attack phase, depends on the weight lost. In this case, the order should not exceed five days of protein and the same amount of protein and vegetables. And with so many days in the alternation phase, you have to be extremely careful.
Bitan! Dr. Dukan believes that 1: 1 is the most optimal series.
- You can't eat potatoes, avocados, corn and all legumes.
- Consumption of cereals and all types of cereals is also prohibited.
It is recommended to cook, bake or eat vegetables raw. It is important to take into account that, unlike protein foods, vegetables can be eaten in limited quantities. Salad dressing should be seasoned with low-fat yogurt or kefir, sometimes balsamic vinegar.
It is absolutely normal for the weight to go a little slower than in the first phase, but there is absolutely no harm to the body. Such weight loss is safe and stable.
"fixation"
Almost everything is clear from the name of the stage. There is a consolidation of all those results that have already been achieved during the diet period. The duration is easy to calculate for everyone on a diet. For every kilogram that disappears in the first two phases, it takes ten days of fixation.
It is allowed to add one fruit a day and a small piece of low-fat cheese to the diet. The importance of this stage can hardly be overestimated, because often in the period of human consolidation, all those kilograms that were lost in the previous stages are returned. It happens that after relaxation, weight loss returns to previous eating habits.
The period is difficult because the feeling of constant hunger is greatly worsened, fatigue increases, there is a greater sensitivity to cold. But all these symptoms disappear as soon as the person endures the allotted time.
Bitan! Pleasant in the third phase is the presence of two days a week, when you are allowed to eat almost anything you want.
There are a number of rules you just need to follow.
- It is necessary to correctly calculate the duration of the entire consolidation period. You can eat as much protein and plant products as you want and in unlimited quantities.
- It is worth leaving one day a week when you need to eat only protein foods. It is very important to eat previously forbidden food in small portions, getting used to this amount still.
- Potatoes and pasta are excellent for this phase, which go well with tomatoes and onions.
"Stabilization"
The body has already gotten used to the new weight, the period of adaptation has passed and it has stopped trying to regain the lost pounds. At this stage, the main thing is to get used to the simple rules of diet, which now need to be constantly adhered to. After a long diet, this is not difficult to do.
For protein products, it is worth opting for one day. Just choose any day of the week and make it a rule to have only protein on this day. Reduce the consumption of fish and fruits, potatoes are recommended no more than twice a week. Of course, do not forget about sports. It will never be superfluous.
What can you eat
The doctor identified a hundred foods that are allowed to be eaten during a protein diet. It includes 72 protein products that contain protein and 28 vegetables with a large amount of carbohydrates. Oat bran is neither. But their use is important, the doctor believes.
From poultry meat you can eat turkey, pearl barley, chicken, game, quail and pigeons. The range of fish allowed is also very diverse. Dried and smoked fish can be absolutely any.
Allowed seafood: squid, crabs, lobsters, crab sticks, mussels, shrimps, crabs, lobsters, sea urchins and cuttlefish.
vegetables:
- Leek, onion.
- Forest mushrooms.
- Almost all types of cabbage.
- Green beans, spinach.
- Celery, sorrel, dill.
- Eggplant and carrot.
- Tomatoes, cucumbers, zucchini.
- Radish, radish.
- Beets, pumpkin.
- Sweet peppers, zucchini.
Protein diet according to the Dukan menu for a week. "Attack" phase
- Day 1
- Breakfast. Omelet made of a couple of eggs and four spoons of skim milk. Portion of green tea or coffee. A few slices of completely lean ham.
- Dinner. Vietnamese beef. Homemade low-fat yogurt.
- afternoon tea. Curd. A cup of green tea.
- Dinner. Chicken cooked with garlic. Cooked shrimp.
- Day 2
- Breakfast. Oatmeal with fat-free milk. A cup of coffee or green tea.
- Dinner. Flatbread made from bran flour. Chicken-based soup.
- afternoon tea. A glass of kefir with zero percent fat.
- Dinner. Hard boiled eggs. A little mayonnaise according to Dukan's recipe.
- Day 3
- Breakfast. Tea or coffee. A few pieces of turkey ham. Cream cheese with low fat content.
- Dinner. Baked sea bass with herbs and lemon.
- afternoon tea. Pink cheesecake.
- Dinner. Shrimp with herbs. Mimosa salad ".
- Day 4
- Breakfast. Warm green tea and cheesecakes with a little greasy cottage cheese.
- Dinner. Chicken, roasted. Fat-free yogurt.
- afternoon tea. Sweetened cottage cheese and herbal tea.
- Dinner. Chicken breast fried to pieces. Omelet.
- Day 5
- Breakfast. Coffee or green tea. Oat bran. Fat-free yogurt.
- Dinner. Cod in mustard sauce.
- afternoon tea. A small amount of crab sticks.
- Dinner. Tea. Fresh cheese casserole.
- Day 6
- Breakfast. Tea or coffee. Scrambled eggs. Cream cheese without fat content.
- Dinner. Steamed fish. Greenery.
- afternoon tea. Oatmeal cake. Green tea.
- Dinner. Salmon soup.
- Day 7
- Breakfast. Tea or coffee. Omelet with curry and mint.
- Dinner. Slices of ham. Baked turkey fillet.
- afternoon tea. Cookies made from oat bran. Ginger lemonade and goji berries.
- Dinner. Breaded pieces of skinless chicken.
Bitan! Don't forget to have a drink. You can drink water, herbal or green tea or coffee without sugar.
It is allowed to add a little sweetener. It is recommended to drink green coffee, which promotes weight loss. Drink a little sugar-free diet soda, but don’t overdo it.
Contraindications
Despite safety, there are a number of contraindications that should not be ignored.
- You cannot follow a diet if there are problems with the kidneys or liver, metabolism, diseases of the digestive system.
- Contraindicated in patients under 18 years of age, patients with gout.
- Prohibited for pregnant and lactating women.
Before starting the diet, it is necessary to undergo a complete examination of the body. After that, consult your doctor and find out individual recommendations for a protein diet. And only after that, bravely go through all four stages of the famous Dukan diet.