The author of this protein diet, now fashionable all over the world, is the French nutritionist Pierre Ducan. The 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 Kate Middleton look like the most beautiful bride at her wedding.
Principles of the Ducan diet
If you follow the Ducan diet correctly and accurately, you will quickly achieve excellent results in weight loss and in the future the weight will stabilize and be consistently normal. To achieve a stable result, the diet must be adhered to for several months. And in the future, if you wish, you can eat according to the principles of the Ducan protein diet for life.
The diet involves 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, normal body functioning is next to impossible.
On the plus side, 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 diet: general rules for all phases
- Drink 1. 5 liters of still or drinking mineral water every day.
- Make sure you consume oat bran every day - 1. 5-3 tbsp. spoons, washed with water (protein diets often provoke constipation, bran is offered as a means of prevention).
- Daily walks in the fresh air.
- Take vitamin supplements during the first and second phase of the diet.
Ducan Diet: Phase One - Attack
The first phase of the diet, depending on how much you have to lose, lasts three to ten days.
- If your overweight is up to 10 kg, the first phase will take three days.
- If the excess weight is 10-20 kg, then three to five days.
- If your overweight is more than 30 kg, the duration of the attack can be 5-10 days.
Pierre Ducan Diet Products
In the first phase of the diet, the main food is protein products. During the attack, you can lose two to six extra pounds. At the same time, it is allowed to eat all the products listed below in any quantity, until completely saturated.
The foods allowed at Attack include: kidney and liver, beef and veal tongue, lean skinless poultry, lean pork and beef meat and fish, all cooked without fat (cooked, steamed or grilled). A variety of seafood is great as it is low in calories and contains protein. You can eat lean ham, hard-boiled and raw eggs.
Skimmed milk and cottage cheese are allowed, as well as other dairy and fermented products.
Lemons, pickled cucumbers are allowed from plant foods.
Be sure to include 1, 5 tablespoons oat bran in your diet. spoons.
Seasonings can be added in small amounts, including salt, vinegar, onions, and garlic.
As for the liquid, it should be consumed as much as possible. Drink mineral water, diet cola, green tea and herbal teas, coffee. Consume at least two liters per day.
Important: In the first phase of the diet, you may experience increased fatigue, weakness, dry mouth. Take vitamin supplements during the first and second phase of the diet.
Dr. Ducan's Diet: Phase Two - Alternation (Cruise)
During the Rotation phase of the Diet, Dr. Ducan recommends alternating protein days (protein) with days when you can also eat vegetables. The alternation continues for as long as it takes to reach the required weight. Just like in the first step, the rotation pattern depends on how much weight you need to lose.
- Up to 10 kg - protein days and days when you can eat vegetables alternate in the sequence 1: 1, 2: 2 or 3: 3.
- If there is more excess weight, you will have to alternate the days - 5: 5.
The vegetables that can be consumed in the so-called "protein-vegetable" days are the following: cucumber, tomato, radish, asparagus, green beans, spinach, all types of cabbage, celery, aubergine, pumpkin and pepper.
You can add beets and carrots to this list, but they can only be eaten occasionally.
Forbidden: potatoes, avocados, peas, beans, lentils.
Vegetables can be eaten raw, baked and boiled. Also, every day you can add 2 products from the following list to the Alternate food:
- soy cream - 2 tablespoons;
- cream 3-4% - 1 tsp;
- vegetable oil - only for frying;
- low-fat cheese - 30 gr;
- dry wine - 3 tbsp. spoons;
- ketchup - 1 tablespoon;
- 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 canned fish, tofu, skimmed milk powder. . .
You can indulge in crab sticks, but no more than eight per day. Make sure you consume oat bran every day - 2 tablespoons. spoons.
Dukan's diet: third phase: consolidate the result!
The third phase is also called Consolidation. The duration of the third depends on how much weight you have lost during the previous two phases. We will "repair" every lost kilogram for 10 days.
Fixing phase rules:
- Every day we eat oat bran - 2, 5 tbsp. spoons.
- We continue to 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 to the daily diet a portion of fruit (except bananas, grapes and cherries), 40 grams of aged cheese and two slices of bread.
- You can afford a portion of rice, pasta, potatoes, peas, or beans twice a week.
Pierre Ducan's diet: phase four - weight stabilization
At this stage, the desired result has already been achieved, you got rid of excess weight. Now your main task will be to consolidate the result.
The fourth phase of the Dukan diet does not imply any special restrictions on food, but one day a week Pierre Dukan still recommends eating only protein foods.
Also, every day you need to eat 3 tablespoons of oat bran.
Dietary benefits of the French nutritionist Ducan
Firstly, the diet of the French nutritionist Ducan is effective, the weight after this diet does not return.
Secondly, you can eat permitted foods in any quantity, which means you don't feel hungry while dieting. The diet is suitable for those who love both cooking and eating deliciously. It is very important that in the first phase the weight disappears quickly at the beginning, which motivates you to continue the diet.
We draw your attention to the fact that effective and, above all, safe weight loss must be carried out under the supervision of an experienced nutritionist.