This diet works faster than anything else and is completely safe for the body. Products that can be eaten all the time - all just natural.
Ducan diet
The diet is good because you can eat permissible foods in unlimited quantities. This way you can get rid of the feeling of hunger which is very important for many. Thanks to the wide range of products recommended for consumption, it is relatively 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 sections of the population. There may also be a lack of certain vitamins, but it is easy to eliminate it by taking various vitamin complexes. The result appears literally in the first days. Obesity disappears quickly due to fat burning and muscle mass remaining. Skin, nails and hair are in good condition.
Stig
The process of losing weight on this diet includes four stages:
- "Attack".
- "Business".
- "Fixing".
- "Stability".
The time allotted for the first three levels depends directly on how many pounds of excess weight you need to lose.
Important! In the "attack stage" you can only eat protein foods and nothing else. Further range will increase. In the second stage vegetables are added, in the third - fruits.
But there are rules that should be followed at all four levels.
- Every day you need to 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 oils, fats and mayonnaise from the regular menu.
- Products need to 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. Its duration varies from three to ten days. The number of days depends on the weight you are going to lose. So, for example, to remove about 30 kg before the attack stage, the length should be about ten days. During the attack, the body receives a large dose of protein, which speeds up the metabolism and eliminates fat very quickly.
You can eat: lean beef, skinless chicken, fish, liver, hard-boiled eggs, rabbit, mussels, shrimp, squid, crab and low-fat 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 feel mild discomfort. In this case, you need to avoid a lot of physical exertion.
"Business"
At this stage, protein products are exchanged for protein products. The number of days alternating, as well as during the attack, depends on the weight released. In this case, the sequence should not exceed five days of protein and the same amount of protein and vegetables. And since there are so many days in alternation, you need to be very careful.
Important! Dr. Dukan considers 1: 1 to be the best order.
- You can not eat potatoes, avocados, corn and all legumes.
- It is also forbidden to consume grains and all kinds of grains.
It is recommended to cook vegetables, bake or just eat it raw. It is only important to keep in mind that, unlike a protein diet, you can eat vegetables in limited quantities. Dressing salad 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 stage, but there is absolutely no harm to the body. Such weight loss is safe and stable.
"Fixing"
Almost everything is clear from the name on stage. It is a combination of all the results that have already been achieved during the diet period. It is easy to calculate the length for everyone who is on a diet. For every kilogram lost in the first two stages, a ten-day repair is required.
It is permissible to add one fruit a day and a small piece of low-fat cheese to the diet. The importance of this phase can hardly be overestimated because it is often during the condensation period that people regain all those kilos that were lost in earlier stages. It happens that after relaxing and losing weight goes back to previous eating habits.
The period is difficult in that the constant feeling of hunger increases significantly, fatigue increases and more sensitivity to cold is manifested. But all these symptoms disappear as soon as you hold out for a set amount of time.
Important! Pleasing in the third stage is the presence two days a week, when you can eat almost anything you want.
There are some rules you just have to follow.
- It is necessary to calculate correctly the length of the entire consolidated period. 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 need to eat only a protein diet. It is very important to eat previously forbidden foods in small portions, get used to this amount and beyond.
- Potatoes and pasta are well suited at this stage which goes well with tomatoes and onions.
"Stability"
The body has already become accustomed to the new weight, the adjustment period has passed and the attempt to return the lost kilos has stopped. At this stage, the main thing is to get used to simple rules of nutrition, which should now be followed constantly. After a long diet, this is not difficult to do.
It is worth deciding one day for protein products. Just choose any day of the week and make it a rule that this day is just protein. Reduce consumption of fish and fruit, potatoes are not recommended more than twice a week. Of course, do not forget about sports. It will never be unnecessary.
What to eat
Your doctor suggested a hundred foods that are allowed to be eaten during a protein diet. It contained 72 protein products containing protein and 28 vegetables high in carbohydrates. Oat bran is neither one nor the other. But their use is important, according to the doctor.
Of poultry meat can be eaten turkey, guinea fowl, chicken, wild game, quail and pigeon. The selection of permitted fish is also very diverse. Dried and smoked fish can be just about anything.
Permitted seafood: Squid, crabs, lobster, crab rods, mussels, shrimp, crayfish, lobster, sea urchins and squid.
Vegetables:
- Chives, onions.
- Forest mushrooms.
- Almost all types of cabbage.
- Green beans, spinach.
- Celery, acid, dill.
- Eggplant and carrots.
- Tomatoes, cucumbers, zucchini.
- Radishes, radishes.
- Beets, pumpkin.
- Sweet pepper, zucchini.
Protein diet according to the Dukan menu for a week. Stage "attack"
- Day 1.
- Breakfast. Omelette made from a few eggs and four tablespoons of skim milk. Dose of green tea or coffee. A few slices of completely lean ham.
- Dinner. Vietnamese beef. Homemade low-fat yogurt.
- afternoon tea. Should. Cup of green tea.
- Dinner. Chicken cooked with garlic. Boiled shrimp.
- Day 2
- Breakfast. Oatmeal with fat-free milk. Coffee cup or green tea.
- Dinner. Flatbread made from bran flour. Broth based on chicken.
- afternoon tea. A glass of kefir with zero percent fat content.
- 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. Hot green tea and syrniki with low-fat cottage cheese.
- Dinner. Chicken, baked. Non-fat yogurt.
- afternoon tea. Sweet cottage cheese and herbal tea.
- Dinner. Chicken breast fried in pieces. Omelette.
- Day 5
- Breakfast. Coffee or green tea. Oatmeal. Non-fat yogurt.
- Dinner. Cod in mustard sauce.
- afternoon tea. Small amount of crab sticks.
- Dinner. Te. Cottage pot.
- Day 6
- Breakfast. Tea or coffee. Stir-fried eggs. Cream cheese with zero fat content.
- Dinner. Steamed fish. Greener.
- afternoon tea. Oatmeal cake. Green tea.
- Dinner. Salmon soup.
- Day 7
- Breakfast. Tea or coffee. Omelette with curry and mint.
- Dinner. Ham slices. Grilled turkey fillets.
- afternoon tea. Oat bran cookies. Ginger lemon and goji berries.
- Dinner. Fried chicken pieces without skin.
Important! Do not forget to drink. You can drink water, herbal 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 a little sugar-free food soda, but do not overdo it.
Contraindications
Despite the security, there are a number of contraindications that should not be ignored.
- You can not follow a diet if you have kidney or liver problems, metabolism, gastrointestinal diseases.
- Contraindications under 18 years of age, patients with gout.
- Prohibited for pregnant and lactating women.
Before starting a diet, you should undergo a complete examination of your body. After that, talk to your doctor and find out some dietary advice. And only after that, boldly go through all four stages of the famous Dukan diet.