The author of this protein diet, which is fashionable all over the world today, is the French nutritionist Pierre Ducan. 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’s chosen one Kate Middleton look the most beautiful bride at her wedding.
Ducan's dietary principles
If you follow Ducan's diet correctly and precisely, then you will achieve excellent results in losing weight fast enough, and in the future the weight will stabilize and be constantly normal. To achieve a stable result, the child must adhere for several months. And in the future, if you want, you can eat all your life in accordance with the principles of the Ducan protein diet.
The diet envisages limiting the amount of carbohydrates and fats in the diet, with an emphasis on protein.
Dr. Ducan believes that without enough protein in our diet, the normal functioning of the body is almost impossible.
The good side of it is that you can eat any amount of food at any time. The Ducan diet is divided into four phases during which you can easily lose the hated pounds and then regain them.
Ducan's diet: general rules for all stages
- Drink 1. 5 liters of non-carbonated mineral water or drinking water every day.
- Be sure to consume oat bran daily - 1, 5-3 tbsp. spoons, washed with water (protein diet often causes constipation, soft foods are 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's diet: The first phase - an attack
The first phase of the diet, depending on how much you need to lose, lasts from three to ten days.
- If you are overweight up to 10 kg, then the first phase will take three days.
- If the excess weight is 10-20 kg, then from three to five days.
- If your excess weight is more than 30 kg, the attack can last 5-10 days.
Pierre Ducan's diet products
In stage 1 of the diet the main foods are protein products. You can lose two to six pounds of excess during an attack. At the same time it is allowed to eat all the products listed below in any quantity, until complete satiety.
Allowed foods in Attack include: kidneys and liver, beef and veal tongue, lean skinless poultry, lean pork and beef and fish, all cooked without fat (cooked, steamed or grilled). Various seafood is excellent because it is low in calories and contains protein. You can eat low-fat ham, boiled and raw eggs.
Skimmed milk and cottage cheese, as well as other dairy products and fermented dairy products are allowed.
Lemons, pickles are allowed from plant foods.
Be sure to include in the diet of oat bran 1, 5 tbsp. spoons.
Spices can be added in small amounts, including salt, vinegar, garlic 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 stage 1 the child may feel increased fatigue, weakness, dry mouth. Take vitamin supplements during the first and second stages of the diet.
Dr. Ducan's diet: second phase - change (cruise)
During the rotation phase of the diet, dr. Ducan recommends alternating protein (protein) days with days when you can eat vegetables as well. The change is continued for as long as it takes to reach the required weight. Just like in the first step, the pattern of rotation depends on how many pounds you need to lose.
- Up to 10 kg - protein days and days when you can eat vegetables alternate in a sequence of 1: 1, 2: 2 or 3: 3.
- If you are overweight, you will have to alternate days - 5: 5.
Vegetables that can be eaten on so-called "protein-vegetable" days are as follows: cucumber, tomato, radish, asparagus, green beans, spinach, all kinds of cabbage, celery, eggplant, zucchini and pepper.
You can add beets and carrots to this list, but they are allowed to consume them only occasionally.
Forbidden: potatoes, avocados, peas, peas, lentils.
Vegetables can be eaten raw, baked and cooked. In addition, you can add 2 products from the following list to your food every day at Alternation:
- soy cream - 2 tbsp;
- cream 3-4% - 1 tsp;
- vegetable oil - only for frying food;
- low-fat cheese - 30 g;
- dry wine - 3 tbsp. spoons;
- ketchup - 1 tbsp;
- starch - 1 tbsp.
It is also allowed to use: gelatin, agar-agar, garlic, seaweed, gherkins, soy sauce, mustard, vinegar and adjika, any spices, sugar substitutes and drinks with a calorie content of less than 1 kcal per 250 ml, natural cansfish, tofu, skimmed milk powder. . .
You can treat yourself to crab sticks, but not more than eight a day. Be sure to consume oatmeal daily - 2 tbsp. spoons.
Dukan's diet: the third phase - strengthen the result!
The third phase is also called consolidation. The duration of the third depends on how much you have lost during the previous two phases. We will "fix" every lost kilogram for 10 days.
Fixing stage rules:
- Every day we eat oat bran - 2, 5 tbsp. spoons.
- We still eat only protein foods once a week.
- Twice a week for breakfast or lunch you can eat any dish, even high-calorie. However, such days should not follow each other.
- We add a portion of fruit (except bananas, grapes and cherries), 40 grams of ripe cheese and two slices of bread to our daily diet.
- You can afford a serving of rice, pasta, potatoes, peas or beans twice a week.
Pierre Ducan's diet: the fourth phase - weight stabilization
At this stage, the desired result has already been achieved, you have got rid of extra pounds. Now your main task will be to consolidate your achievements.
The fourth phase of the Dukan diet does not involve any special dietary restrictions, but one day a week Pierre Dukan still recommends eating only protein foods.
In addition, you should eat 3 tablespoons of oat bran every day.
The benefits of the diet of French nutritionist Ducan
First, the diet of the French nutritionist Ducan is effective, the weight does not return after this diet.
Secondly, you can eat the allowed food in any amount, which means that you do not feel hungry during the diet. The diet is suitable for those who like to cook and eat deliciously. It is very important that in the first stage the weight disappears quickly at first, which motivates you to continue with the diet.
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.