This diet works faster than others, and is completely safe for the body. Products that can be eaten all the time - all but natural.
Ducan diet
The diet is good because you can eat approved foods in unlimited quantities. This makes it possible to get rid of the feeling of hunger, which is very important for many people. Thanks to the large range of products recommended for consumption, it is easy to create a varied and tasty menu.
The only drawback is the high cost of the products offered, although you can choose a detailed menu for different segments of the population. There may also be a deficiency of certain vitamins, but this can be easily eliminated by taking various vitamin complexes. The result is literally visible in the early days. Excess weight goes away quickly because fat is burned, and muscle mass remains. The skin, nails and hair are in good condition.
Degrees
The process of losing weight on this diet includes four steps:
- "attack".
- "Alternative".
- "Setup".
- "Stabilization".
The amount of time allocated to the first three steps depends exactly on how many kilograms of excess weight you need to lose.
Important! At the "attack" stage, you can only eat protein foods and no other. Further the range will increase. At the second stage, vegetables are added, at the third - fruit.
But there are rules that should be followed in all four steps.
- Every day you need to drink about a liter and a half of non-carbonated drinking water, eat up to three tablespoons of oat bran.
- It is recommended to completely exclude oil, fat and mayonnaise from your normal menu.
- Products must be boiled, baked, ground or pans with a special non-stick coating, without the addition of fat.
- Daily walks in the fresh air are also encouraged.
"attack"
This is the first step in the Dukan Diet. The 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 from the attack phase, the duration should be about ten days. During the attack, the body receives a huge dose of protein, as a result of which the metabolism is accelerated and fat disappears very quickly.
You can eat: lean beef, skinless chicken, fish, liver, hard boiled eggs, rabbit, mussels, shrimp, squid, lobster and lean dairy products.
Its use is not permitted:
- herbal products;
- pork and lamb;
- sauces, ketchup and mustard.
It is very important at this stage not to forget the liquid and drink it in the right amount.
It is recommended to eat when you want and not to limit yourself in quantity. At the beginning of the stage, people often experience mild discomfort. In this case, you need to avoid heavy physical exertion.
"Alternative"
At this stage, protein products are exchanged for protein-vegetable ones. The number of alternate days, as well as during the attack phase, depends on the weight lost. In this case, the sequence should not exceed five days of protein and the same amount of protein and vegetables. And with so many days at the next stage, you need to be extremely careful.
Important! Dr. Dukan considers 1: 1 to be the best sequence.
- You cannot eat potatoes, avocados, corn and all legumes.
- It is also forbidden to eat cereals and all kinds of cereals.
It is recommended to cook, bake or eat vegetables raw. It is only important to consider that, unlike protein foods, vegetables can be eaten in limited quantities. Dressing salads should be seasoned with low-fat yogurt or kefir, sometimes with balsamic vinegar.
It is perfectly normal for the weight to go a little slower than in the first stage, but there is no harm to the body. Such weight loss is safe and stable.
"arrangement"
Almost everything is clear from the name of the stage. All of these results that have already been achieved during the diet period are consolidated. The duration is easy to calculate for anyone on a diet. For every kilogram lost in the first two steps, a ten-day fix is required.
It is permissible to add one fruit per day and a small piece of low fat cheese to the diet. The importance of this stage can hardly be overestimated, as during the consolidation period people often regain those kilograms lost in the previous stages. It happens that, after relaxing, losing weight goes back to their previous eating habits.
The period is difficult in that the feeling of constant hunger is greatly exacerbated, fatigue increases, and a greater sensitivity to cold is seen. But all these symptoms disappear as soon as one stands out for the allotted time period.
Important! The third stage is a pleasant presence two days a week, when you are allowed to eat almost everything you want.
There are some rules you just need to follow.
- The length of the entire consolidation period needs to be calculated correctly. Protein and vegetable products can be eaten as much as you want and in unlimited quantities.
- It's worth leaving one day a week when you only need to eat protein foods. It is very important to eat previously forbidden foods in small portions, getting used to this and beyond.
- Potatoes and pasta are great for this phase, which goes well with tomatoes and onions.
"Stabilization"
The body has already become accustomed to the new weight, the adaptation period is over and it has stopped trying to regain the lost kilograms. At this stage, the main thing is to get used to the simple rules of nutrition, which should always be followed. After all the long diet, this is not difficult to do.
It is worth deciding on one day for protein products. Just choose any day of the week and make it a rule that on this day is only protein. Reduce consumption of fish and fruit, potatoes no more than twice a week is recommended. Of course, do not forget about sports. It will not be superfluous.
What can you eat
The doctor identified one hundred foods that are allowed to be eaten during a protein diet. It included 72 protein products containing protein and 28 vegetables with a high amount of carbohydrates. oat bran than one than the other. But their use is important, according to the doctor.
From poultry meat, you can eat turkey, guinea fowl, chicken, game, quail and pigeon. The variety of fish allowed is also very diverse. Dried and smoked fish can be absolutely anything.
Approved seafood: squid, crabs, lobsters, crab sticks, mussels, shrimp, lobster, lobsters, sea pole and cuckoos.
Vegetables:
- Leek, onion.
- Forest mushrooms.
- Almost all types of cabbage.
- Green beans, spinach.
- Celery, sorrel, dill.
- Eggplant and carrots.
- Tomatoes, cucumbers, zucchini.
- Radish, radish.
- Beetroot, pumpkin.
- Sweet pepper, zucchini.
Protein diet according to the Dukan menu for a week. "Attack" stage
- Day 1.
- Breakfast. Omelette made from a few eggs and four tablespoons of skim milk. Serve green tea or coffee. A few slices of real lean ham.
- Dinner. Vietnamese beef. homemade low fat yogurt.
- afternoon tea. Curd. A cup of green tea.
- Dinner. Boiled chicken with garlic. Boiled shrimp.
- Day 2
- Breakfast. oatmeal with nonfat milk. A cup of coffee or green tea.
- Dinner. Flatbread made with bran flour. Broth based on chicken meat.
- afternoon tea. Glass of kefir with zero percent fat content.
- Dinner. Hard-boiled eggs. A little mayonnaise according to Dukan's recipe.
- Day 3
- Breakfast. Tea or coffee. A few pieces of turkey ham. low fat cream cheese.
- Dinner. Bassed sea bass with herbs and lemon.
- afternoon tea. Pink cheesecake.
- Dinner. Shrimp with herbs. Mimosa salad ".
- Day 4
- Breakfast. Hot green tea and syrniki with low-fat cottage cheese.
- Dinner. Chicken, baked. zero fat yogurt.
- afternoon tea. Sweetened cottage cheese and herbal tea.
- Dinner. Chicken breast fried into pieces. Omelette.
- Day 5
- Breakfast. Coffee or green tea. oat bran. zero fat yogurt.
- Dinner. Cod in mustard sauce.
- afternoon tea. There is a small amount of crab sticks.
- Dinner. Tae. Cottage cheese casserole.
- Day 6
- Breakfast. Tea or coffee. Scrambled eggs. Cream cheese with zero fat content.
- Dinner. Steam fish. Greenery.
- afternoon tea. Oat bran cake. Tae glas.
- Dinner. Salmon soup.
- Day 7
- Breakfast. Tea or coffee. Omelet with curry and mint.
- Dinner. ham slices. Grilled turkey fillet.
- afternoon tea. Cookies made from oat bran. Lemonade from ginger and goji berries.
- Dinner. Skinless fried chicken pieces.
Important! Do not forget to drink. You can drink water, herbal or green tea or coffee without sugar.
The addition of a small sweetener is permitted. 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 the safety, there are some contraindications that should not be ignored.
- You can not follow a diet if you have problems with the kidneys or liver, metabolism, diseases of the digestive system.
- Contraindicated under 18 years of age, patients with gout.
- Prohibited for pregnant and lactating women.
Before you start dieting, you should do a complete examination of the body. After, consult your doctor and find out individual recommendations for a protein diet. And only then, boldly go through the four stages of the famous Dukan diet.