This diet works faster than others, and is completely safe for the body. Products that can be eaten all the time - all only natural.
Ducans diet
The diet is good because you can eat permitted foods in unlimited quantities. It makes it possible to get rid of the feeling of hunger, which is very important for many people. Thanks to the large selection of products recommended for consumption, it is quite 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 lack of certain vitamins, but this can be easily removed by taking various vitamin complexes. The result is displayed literally in the first few days. Obesity disappears quickly due to fat being burned and muscle mass remaining. Skin, nails and hair are in good condition.
Levels
The process of losing weight on this diet includes four stages:
- "Attack".
- "Alternative".
- "Fixation".
- "Stabilization".
The amount of time allocated to the first three phases depends directly on how many kilos of excess weight you need to lose.
Important! At the "attack stage" you can only eat protein foods and nothing else. Further, the range will be increased. In the second stage add vegetables, in the third - fruits.
But there are rules to follow in all four phases.
- Every day you should drink about one and a half liters 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 usual menu.
- Products must be boiled, 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. 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 for the attack stage, 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, crayfish and fat-free dairy products.
Not allowed to use:
- 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 whenever you want and not limit yourself in quantity. At the beginning of the stage, people often experience mild discomfort. In this case, avoid heavy physical exertion.
"Alternative"
At this stage, protein products alternate with protein-vegetable products. The number of changing days, as well as during the attack phase, depends on the weight thrown. 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 in the alternation stage, you need to be extremely careful.
Important! Dr. Dukan considers 1: 1 to be the most optimal sequence.
- You can not eat potatoes, avocados, corn and all legumes.
- It is also forbidden to consume grains and all types of grains.
It is recommended to cook vegetables, bake or just eat them raw. It is only important to consider that unlike protein foods, vegetables can be eaten in limited amounts. Dressing salads should be seasoned with low-fat yogurt or kefir, sometimes with balsamic vinegar.
It is quite normal for the weight to go a little slower than in the first phase, but there is absolutely no damage to the body. Such weight loss is safe and stable.
"Fixation"
Almost everything is clear from the name of the scene. There is a consolidation of all the results already achieved during the diet. The duration is easy to calculate for anyone on a diet. For every kilogram lost in the first two steps, ten days of fixation are required.
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, for it is often during the consolidation period that people gain all the kilos that were lost in the previous stages. It happens that after relaxing, losing weight returns to their previous eating habits.
The period is difficult, as the feeling of constant hunger worsens sharply, fatigue increases, and greater sensitivity to cold occurs. But all these symptoms disappear as soon as a person perseveres within the allotted time.
Important! Comfortable in the third phase is the presence of two days a week where you are allowed to eat almost anything you want.
There are a number of rules that you just have to follow.
- It is necessary to calculate the duration of the entire consolidation period correctly. Protein and vegetable products can be eaten as much as you want and in unlimited quantities.
- It is worth going one day a week when you only need to eat protein foods. It is very important to eat previously forbidden foods in small portions, get used to this amount and longer.
- Potatoes and pasta are good for this phase, which goes well with tomatoes and onions.
"Stabilization"
The body has already got used to the new weight, the adjustment period has passed and has stopped trying to return the lost kilos. At this stage, the most important thing is to get used to the simple nutritional rules, which now have to be followed constantly. After all the long diet, this is not hard 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 there is only protein. Reduce the consumption of fish and fruits, 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 hundreds of foods that are allowed to be eaten during a protein diet. It included 72 protein products containing protein and 28 vegetables with a large amount of carbohydrates. Oat bran is neither one nor 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 range of permitted fish is also very diverse. Dried and smoked fish can be absolutely anyone.
Permitted seafood: squid, crabs, lobsters, crab sticks, mussels, shrimp, crayfish, lobsters, sea urchins and squid.
Vegetables:
- Leeks, onions.
- Forest fungi.
- Almost all types of cabbage.
- Green beans, spinach.
- Celery, acid, dill.
- Eggplant and carrots.
- Tomatoes, cucumbers, zucchini.
- Radish, radish.
- Beets, pumpkin.
- Sweet pepper, zucchini.
Protein diet according to the Dukan menu for a week. Stage "attack"
- Day 1.
- Breakfast. An omelet made from a few eggs and four tablespoons of skim milk. A portion 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. Cooked shrimp.
- Day 2
- Breakfast. Oatmeal with milk without fat. Cup of coffee or green tea.
- Dinner. Flatbread made with bran flour. Broth based on chicken meat.
- afternoon tea. A glass of kefir with a fat content of zero percent.
- 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. Baked sea bass with herbs and lemon.
- afternoon tea. Pink cheesecake.
- Dinner. Shrimp with herbs. Mimosa Salad ".
- Day 4
- Breakfast. Warm green tea and syrniki with low-fat cottage cheese.
- Dinner. Chicken, baked. 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. Cottage cheese stew.
- Day 6
- Breakfast. Tea or coffee. Scrambled eggs. Cream cheese without fat content.
- Dinner. Steamed fish. Green.
- afternoon tea. Oat bran cake. Green tea.
- Dinner. Salmon soup.
- Day 7
- Breakfast. Tea or coffee. Omelette with curry and mint.
- Dinner. Ham slices. Grilled turkey fillet.
- afternoon tea. Cookies made from oat bran. Lemonade from ginger and goji berries.
- Dinner. Fried chicken pieces without skin.
Important! Do not forget to drink. You can drink water, herbs 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 some sugar-free diet soda, but do not overdo it.
Contraindications
Despite the safety, there are a number of contraindications that should not be ignored.
- You can not follow a diet if there are problems with the kidneys or liver, metabolism, diseases of the digestive system.
- Contraindicated under 18 years, patients with arthritis.
- Prohibited for pregnant and lactating women.
Before starting a diet, you should undergo a complete examination of the body. Then consult your doctor and find out individual recommendations for a protein diet. And only after that, go boldly through all four stages of the famous Dukan diet.