The author of this protein diet, which is fashionable all over the world today, 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 the chosen one of Prince William Kate Middleton look the most beautiful bride at her wedding.
Ducan Diet Principles
If you follow the Ducan's diet correctly and accurately, then quickly enough you will achieve excellent results in losing weight, and in the future the weight will stabilize and will constantly be normal. To obtain a stable result, the diet must be followed for several months. And in the future, if you wish, you can eat in accordance with the principles of the Ducan protein diet all your 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 almost impossible.
On the plus side, you can eat any amount of food at any time. The Ducan diet is divided into four stages, during which you can easily lose the hated pounds and then gain them back.
Ducan's diet: general rules for all stages
- Drink 1. 5 liters of still mineral or drinking water every day.
- Be sure to consume oat bran daily - 1. 5-3 tbsp. spoons, washed down 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 stages of the diet.
Ducan's Diet: Stage One - Attack
The first phase of the diet, depending on how much you need to lose, lasts from three to ten days.
- If your overweight is up to 10 kg, then for the 1st stage it will take three days.
- If the excess weight is 10-20 kg, then from three to five days.
- If your overweight is more than 30 kg, then the duration of the Attack can be 5-10 days.
Products for Pierre Ducan's diet
At the 1st stage of the diet, the main food is protein products. During the Attack, you can lose from two to six extra pounds. At the same time, it is allowed to eat all the products listed below in any quantity, until full saturation.
Allowed products at Attack include: kidneys and liver, beef and veal tongues, lean poultry without skin, lean pork and beef meat and fish, all of which are 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, boiled and raw eggs.
Skimmed milk and cottage cheese, as well as other dairy and fermented milk products are allowed.
Lemons, pickled cucumbers are allowed from plant foods.
Be sure to include in the diet oat bran 1. 5 tbsp. spoons.
Seasonings can be added in small amounts, including salt, vinegar, onions, and garlic.
As for the liquid, you need to consume it as much as possible. Drink mineral water, diet cola, green tea and herbal tea, coffee. Consume at least two liters per day.
Important: at the 1st stage of the diet, you may experience increased fatigue, weakness, dry mouth. Take vitamin supplements during the first and second stages of the diet.
Dr. Ducan's Diet: Stage Two - Alternation (Cruise)
During the Diet Rotation phase, Dr. Ducan recommends alternating protein (protein) days with days where you can eat more vegetables. The alternation continues as long as it takes to achieve 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, then you will have to alternate days - 5: 5.
Vegetables that can be consumed on the so-called "protein-vegetable" days are as follows: cucumber, tomato, radish, asparagus, green beans, spinach, all types of cabbage, celery, eggplant, squash and pepper.
You can add beets and carrots to this list, but they are allowed to be consumed only occasionally.
Forbidden: potatoes, avocados, peas, beans, lentils.
Vegetables can be eaten raw, baked and boiled. In addition, every day you can add 2 products from the following list to the food on the Rotation:
- soy cream - 2 tablespoons;
- cream 3-4% - 1 tsp;
- vegetable oil - only for frying food;
- low-fat cheese - 30 gr;
- dry wine - 3 tbsp. spoons;
- ketchup - 1 tablespoon;
- starch - 1 tablespoon.
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, skim milk powder. . .
You can treat yourself to crab sticks, but no more than eight a day. Be sure to consume oat bran daily - 2 tbsp. spoons.
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 weight during the previous two stages. We will "fix" every lost kilogram for 10 days.
Fixing stage 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, such days should not follow each other.
- We add to the daily diet a portion of fruits (except for bananas, grapes and cherries), 40 grams of mature cheese and two slices of bread.
- 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 stage, the desired result has already been achieved, you have gotten rid of excess weight. Now your main task will be to consolidate the achievement.
The fourth stage of the Ducan diet does not imply any special restrictions on food, but one day a week Pierre Ducan still recommends eating only protein foods.
In addition, every day you need to eat 3 tablespoons of oat bran.
Diet benefits of 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 do not feel hungry throughout the diet. The diet is suitable for those who love both to cook and eat deliciously. It is very important that at the first stage, the weight goes away quickly at first, which motivates you to continue the diet.
We draw your attention to the fact that effective, and most importantly, safe weight loss must be carried out under the supervision of an experienced nutritionist.