The author of this protein diet, which is now fashionable around the world, is the French nutritionist Pierre Ducan. The diet not only helps 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 Kate Middleton the most beautiful bride at their wedding.
Ducan Diet Principles
If you follow Ducan's diet properly and precisely, you will get excellent weight loss results quickly enough, and in the future the weight will stabilize and be consistently normal. In order to achieve a stable result, the diet must be adhered to for several months. And if you want, you can eat the principles of the Ducan Protein Diet for a lifetime in the future.
The diet places limits on the amount of carbohydrates and fats in the diet, with an emphasis on protein.
Dr. Ducan believes that without enough protein in our diet, normal functioning of the body is almost impossible.
On the other hand, you can eat plenty of food at any time. The Ducan Diet is divided into four phases in which you can easily lose those pounds you hate and then regain them.
Ducan's diet: general rules for all phases
- Drink 1. 5 liters of still mineral or drinking water daily.
- Be sure to consume oat bran every day - 1, 5-3 tbsp. Spoons, washed down with water (protein diets often cause constipation, bran is offered for prevention).
- Daily walks in the fresh air.
- Take vitamin supplements during the first and second phases of the diet.
Ducan's Diet: Stage One - Attack
The first phase of the diet lasts three to ten days, depending on how much you need to lose.
- If your overweight is up to 10 kg, then for the 1st
- If the excess weight is 10-20 kg, then three to five days.
- If your excess weight is more than 30 kg, then the duration of the attack can be 5-10 days.
Nutritional products from Pierre Ducan
In the first phase of the diet, protein products are the main food. During the attack, you can lose two to six extra pounds. At the same time, all products listed below can be consumed in any quantity until they are completely saturated.
Approved foods at Attack are: kidneys and liver, beef and veal tongues, skinned lean poultry, lean pork and beef and fish, all of which are cooked (cooked, steamed or grilled) without fat. A variety of seafood is great because it is low in calories and high in protein. You can eat lean ham, boiled and raw eggs.
Skimmed milk and cottage cheese as well as other milk and sour milk products are permitted.
Lemons, pickled cucumbers are allowed from plant foods.
Make sure you include 1. 5 tablespoons of oat bran in your diet. Spoon.
Spices can be added in small amounts, including salt, vinegar, onion, 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: The first phase of the diet can lead to increased tiredness, weakness and dry mouth. Take vitamin supplements during the first and second phases of the diet.
Dr. Ducan's Diet: Stage Two - Variety (Cruise)
During the diet rotation phase, Dr. Ducan to alternate protein days with days when you can also eat vegetables. The change lasts until the required weight is reached. Like the first step, the rotation pattern will depend on how much weight you need to lose.
- Up to 10 kg - protein days and days when you can eat vegetables alternate in the order 1: 1, 2: 2 or 3: 3.
- If there is more excess weight, then you need to alternate the days - 5: 5.
Vegetables that can be consumed on the so-called "protein-vegetable" days are: cucumber, tomato, radish, asparagus, green beans, spinach, all types of cabbage, celery, eggplant, pumpkin and peppers.
You can add beets and carrots to this list, but they are only for occasional consumption.
Prohibited: potatoes, avocados, peas, beans, lentils.
Vegetables can be eaten raw, baked and cooked. Also, every day you can add 2 products from the following list to the meal on Alternation:
- Soy cream - 2 tablespoons;
- Cream 3-4% - 1 tsp;
- Vegetable oil - only for frying food;
- low-fat cheese - 30 gr;
- dry wine - 3 tbsp. Spoon;
- Ketchup - 1 tablespoon;
- Starch - 1 tablespoon.
The following may also be used: gelatine, agar agar, garlic, seaweed, cucumber, 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 canned fish, tofu, Skimmed milk powder. . .
You can indulge in crab sticks, but no more than eight a day. Be sure to consume oat bran every day - 2 tbsp. Spoon.
Dukan's Diet: Stage Three - Consolidate the Result!
The third stage is also called consolidation. The duration of the third depends on how much you lost during the last two stages. We will "fix" every kilogram lost for 10 days.
Rules for the assessment phase:
- Every day we eat oat bran - 2, 5 tbsp. Spoon.
- We continue to eat protein foods only once a week.
- Twice a week for breakfast or lunch you can eat any dish, even a high-calorie one. However, such days should not be consecutive.
- We add a serving of fruit (except bananas, grapes and cherries), 40 grams of mature cheese and two slices of bread to the daily diet.
- You can afford a serving of rice, pasta, potatoes, peas, or beans twice a week.
Pierre Ducan's Diet: Stage Four - Weight Stabilization
At this point, the desired result has already been achieved, you have got rid of excess weight. Now your main job is to solidify the performance.
The fourth stage of the Dukan diet does not have any particular restrictions on food intake, but Pierre Dukan recommends eating only foods that contain protein one day a week.
In addition, you need to eat 3 tablespoons of oat bran every day.
Nutritional benefits from the French nutritionist Ducan
First, the diet of the French nutritionist Ducan is effective, weight does not return after this diet.
Second, you can consume any amount of allowed food so that you will not feel hungry throughout the diet. The diet is suitable for those who like to cook and eat deliciously. It is very important that in the first phase the weight goes away quickly at first, which will motivate you to continue the diet.
We would like to point out that effective and, above all, safe weight loss must take place under the supervision of an experienced nutritionist.