The author of this protein diet, which is now in fashion around the world, is the French nutritionist Pierre Ducan. Food helps not only to lose weight without harming your health, but also to clean the body. It was Ducan's high-protein diet that made Prince William Kate Middleton's choice look like the prettiest bride at their wedding.
Principles of the Ducan Diet
If you follow the Ducan diet correctly and accurately, then you will quickly achieve excellent weight loss results, and in the future the weight will stabilize and be constantly normal. To obtain a stable result, the diet must be followed for several months. And in the future, if you wish, you can eat according to Ducan's protein diet principles for life.
The diet provides for limiting the amount of carbohydrates and fats in the diet, with an emphasis on proteins.
Dr. Ducan believes that without enough protein in our diet, normal functioning of the body is nearly impossible.
On the positive side, you can eat any amount of food at any time. Ducan's diet is divided into four stages, during which you can easily lose those hated pounds and then regain them.
Duke's diet: general rules for all phases
Duke's Diet: Stage One - Attack
The first stage of the diet, depending on how much you need to lose, lasts three to ten days.
- If your excess weight is up to 10 kg, then for the first stage it will take three days.
- If overweight is 10-20 kg, then three to five days.
- If your excess weight is more than 30 kg, the duration of the Attack can be from 5 to 10 days.
Pierre Ducan Diet Products
In the 1st 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, up to full saturation.
Foods allowed in Attack include: kidneys and liver, beef and beef tongues, skinless lean poultry, lean pork and beef, and fish, all of which are cooked without fat (boiled, steamed or grilled). A variety of seafood is great as it is low in calories and contains protein. You can eat lean ham, boiled and raw eggs.
Skimmed milk and cottage cheese, as well as other fermented dairy and dairy products are allowed.
Lemons, pickled cucumbers are allowed from vegetable foods.
Be sure to include oat bran in the diet 1, 5 tbsp. spoons.
Seasonings can be added in small amounts, including salt, vinegar, onion and garlic.
The liquid 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 the 1st phase of the diet, you may experience increased fatigue, weakness and dry mouth. Take vitamin supplements during the first and second phases of the diet.
Dr. Ducan's diet: stage two - alternation (cruise)<2_img_rightxx>
During the rotation phase of the diet, Dr. Ducan recommends alternating protein (protein) days with days when you can also eat vegetables. The alternation continues for as long as it takes to reach the required weight. As with the first step, the rotation pattern depends on how much weight you need to lose.
- Up to 10 kg - protein days and veggie days alternate in the sequence 1: 1, 2: 2 or 3: 3.
- If there is more excess weight, you will have to alternate days - 5: 5.
Vegetables that can be eaten on these days called "protein-vegetables" are the following: cucumber, tomato, radish, asparagus, green beans, spinach, all kinds of cabbage, celery, eggplant, pumpkin and pepper.
You can add beets and carrots to this list, but they can only be eaten occasionally.
Prohibited: potatoes, avocado, peas, beans, lentils.
Vegetables can be eaten raw, roasted and cooked. In addition, each day you can add 2 products from the following list to the food in Alternation:
- soy cream - 2 tbsp;
- 3-4% cream - 1 tsp;
- vegetable oil - just for frying food;
- low-fat cheese - 30 gr;
- dry wine - 3 tbsp. spoons;
- ketchup - 1 tablespoon;
- starch - 1 tbsp.
The use of: gelatin, agar-agar, garlic, seaweed, cucumbers, soy sauce, mustard, vinegar and adjika, any spices, sugar substitutes and beverages with a caloric content of less than 1 kcal per 250 ml, natural cans are also allowed fish, tofu, skimmed milk powder . . .
You can pamper yourself with crab sticks, but no more than eight a day. Be sure to consume oat bran daily - 2 tbsp. spoons.
Dukan Diet: Stage Three - Consolidate the Score!
The third step is also called Consolidation. The duration of the third depends on how much weight you lost during the previous two stages. Let's "fix" every pound lost for 10 days.
Fixing internship 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 a high-calorie one. However, those days should not follow.
- We add to the daily diet a portion of fruits (except bananas, grapes and cherries), 40 grams of mature cheese and two slices of bread.
- You can pay a serving of rice, noodles, potatoes, peas or beans twice a week.
Pierre Ducan diet: stage 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 achievement.
The fourth stage of the Dukan diet does not imply any special food restrictions, 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.
Benefits of French Nutritionist Ducan's Diet
First, the diet of French nutritionist Ducan is effective, the weight after this diet does not return.
Second, you can eat any amount of food allowed, which means you won't feel hungry throughout your diet. The diet is suitable for those who enjoy 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, most importantly, safe weight loss must be performed under the supervision of an experienced nutritionist.