This diet works faster than others and is completely safe for the body. Products that can always be eaten - all only natural.
Ducan's diet
The diet is good because you can eat allowed 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 wide range of products recommended for consumption, it is quite easy to create a rich and delicious menu.
The only drawback is the high cost of the products offered, but you can choose a detailed menu for different segments of the population. There may also be a deficiency of some vitamins, but this can be easily remedied by taking various vitamin complexes. The result is visible literally in the first days. Excess weight goes away quickly, as fat is burned and muscle mass remains. Skin, nails and hair are in good condition.
Stages
The weight loss process in this diet consists of four stages:
- "Attack".
- "Alternative".
- "Fixing".
- "Stabilization".
The time allotted for the first three stages directly depends on how many kilograms of excess weight you need to lose.
Important! In the "attack" stage, you can eat only protein foods, nothing else. The range will increase further. In the second stage, vegetables are added, in the third - fruits.
However, there are rules that must be followed in all four stages.
- Every day you need to drink about one and a half liters of non-carbonated drinking water, eat three tablespoons of oat bran.
- It is recommended to completely exclude fat, shortening and mayonnaise from your regular menu.
- Products should be boiled, baked, grilled or cooked without adding oil in a pan with a special non-stick coating.
- Daily walks in the fresh air are also encouraged.
"Attack"
This is the first step of the Dukan Diet. Its duration varies from three to ten days. The number of days is determined by the weight you plan to lose. So, for example, the time to lift about 30 kg for the attack phase should be about ten days. During the attack, the body receives a large amount of protein, as a result of which the metabolism is accelerated and fat is lost very quickly.
You can eat: lean beef, skinless chicken, fish, liver, hard-boiled eggs, rabbit, mussels, shrimp, squid, crayfish, and zero-fat dairy.
It is not allowed to use:
- herbal products;
- pork and lamb;
- sauces, ketchup and mustard.
At this stage, it is very important not to forget about the liquid and to drink the right amount.
It is recommended to eat whenever you want and not to limit yourself in quantity. At the beginning of the stage, people often feel mild discomfort. In this case, you need to avoid heavy physical exertion.
"Alternative"
At this stage, protein products alternate with protein-vegetable products. As with the attack phase, the number of days changed depends on the weight thrown. In this case, the array should not exceed five days' worth of protein and the same amount of protein and vegetables. And with so many days in the change phase, you need to be extremely careful.
Important! Dr. Dukan thinks 1: 1 is the most appropriate sequence.
- You cannot eat potatoes, avocados, corn and all legumes.
- Consumption of cereals and all kinds of cereals is also prohibited.
It is recommended to cook vegetables, bake or just eat them raw. It is important to note that vegetables, unlike protein-only foods, can be eaten in limited quantities. Dressing salads should be flavored with low-fat yogurt or kefir, sometimes with balsamic vinegar.
It is absolutely normal for the weight to go a little slower than the first stage, but it is absolutely not harmful to the body. This type of weight loss is safe and stable.
"Fixing"
Almost everything is clear from the name of the stage. There is a consolidation of all these results that have already been achieved during the diet period. Calculating duration is easy for anyone on a diet. Ten days' fixation is required for each kilogram thrown in the first two phases.
It is allowed to add one fruit and a small piece of low-fat cheese per day to the diet. The importance of this stage cannot be overestimated, because often during the consolidation period people regain all the weight lost in the previous stages. Relax, lose weight, return to previous eating habits.
The period is difficult, as the constant feeling of hunger is greatly exacerbated, fatigue and increased sensitivity to cold appear. But all these symptoms disappear as soon as a person extends the allotted time.
Important! In the third stage, pleasant is the presence of two days a week, where you are allowed to eat almost anything you want.
There are some rules you just have to follow.
- It is necessary to correctly calculate the duration of the entire consolidation period. Protein and vegetable products can be eaten as much 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 prohibited foods in small portions, get used to this amount and more.
- Potatoes and pasta that go well with tomatoes and onions are great for this phase.
"Stabilization"
The body has already gotten used to the new weight, the adaptation period has passed, and it has given up trying to regain the lost weight. The main thing at this stage is to get used to the simple rules of nutrition, which now must be constantly followed. After all the long dieting, it's not hard to do.
It is useful to decide on a day for protein products. Just pick any day of the week and make it a rule that it's just protein on that day. Reduce fish and fruit consumption, potatoes are not recommended 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 the protein diet. It included 72 protein products with protein and 28 vegetables with a large amount of carbohydrates. Oat bran is neither one nor the other. However, according to the doctor, their use is important.
From poultry, you can eat turkey, guinea fowl, chicken, game meat, quail and pigeon. The allowed varieties of fish are also very diverse. Dried and smoked fish can be absolutely any.
Allowed seafood: squid, crab, lobster, crab sticks, mussels, shrimp, crayfish, lobster, sea urchin, and cuttlefish.
Vegetables:
- Leeks, onions.
- Forest mushrooms.
- Almost all types of cabbage.
- Green beans, spinach.
- Celery, sorrel, dill.
- Eggplant and carrot.
- Tomatoes, cucumbers, zucchini.
- Radish, radish.
- Beets, zucchini.
- Sweet pepper, zucchini.
Protein diet according to the Dukan menu for a week. Stage "attack"
- 1 day.
- Breakfast. An omelet made with a few eggs and four tablespoons of skim milk. One serving of green tea or coffee. A few slices of absolutely lean ham.
- Dinner. Vietnamese beef. Homemade low-fat yogurt.
- afternoon tea. Curd. A cup of green tea.
- Dinner. Chicken cooked with garlic. Boiled shrimp.
- 2 days
- Breakfast. Oatmeal with skim milk. A cup of coffee or green tea.
- Dinner. Pancakes made with wholemeal flour. Broth based on chicken meat.
- afternoon tea. A glass of kefir with zero percent fat.
- Dinner. Lots of poached eggs. Some mayonnaise according to Dukan's recipe.
- 3 days
- Breakfast. Tea or coffee. A few pieces of turkey ham. Low-fat cream cheese.
- Dinner. Baked sea bass with herbs and lemon.
- afternoon tea. Pink cheesecake.
- Dinner. Shrimp with herbs. Mimosa Salad".
- 4 days
- Breakfast. Syrniki with hot green tea and low-fat cottage cheese.
- Dinner. Chicken cooked. Zero fat yogurt.
- afternoon tea. Sweet cottage cheese and herbal tea.
- Dinner. Chicken breast fried in pieces. Omelette.
- 5 days
- Breakfast. Coffee or green tea. Oat bran. Zero fat yogurt.
- Dinner. Cod in mustard sauce.
- afternoon tea. Small amount of crab sticks.
- Dinner. Tea. Cottage cheese casserole.
- 6 days
- Breakfast. Tea or coffee. Omelette. Cream cheese with zero fat content.
- Dinner. Steamed fish. Greens.
- afternoon tea. Oat bran cake. Green tea.
- Dinner. Salmon soup.
- 7 days
- 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! Don't forget to drink. You can drink unsweetened water, herbal tea or green tea or coffee.
It is allowed to add a little sweetener. It is recommended to drink green coffee, which promotes weight loss. Drink some sugar-free diet soda, but don't overdo it.
Contraindications
Despite safety, there are a number of contraindications that should not be ignored.
- You can not diet if there are problems with the kidneys or liver, metabolism, diseases of the digestive system.
- Contraindicated under 18 years of age, gout patients.
- It is prohibited for pregnant and lactating women.
Before starting a diet, you must undergo a complete examination of the body. Then, consult your doctor and get individual recommendations for a protein diet. And only after that, boldly go through all four stages of the famous Dukan diet.