DUCAN'S PIECE

The Ducan Diet is a modern weight loss method based on the consumption of foods high in protein. The use of this nutrition system not only prevents weight gain, but also allows you to lose 1, 5 to 50 kg of excess weight.

One of the most effective ways to deal with the pounds you hate right now is to have a different diet than mono-diet, and it's perfect for those who love delicious food. It is Ducan's diet.

General information

The principle of the Ducan Diet is based on the consumption of protein products that are easily formed in the body and help to lose excess weight quickly. In addition, during weight loss, the gastrointestinal tract is cleansed of accumulated toxins and toxins, as well as improves metabolism. The main products of this technique are bran, vegetables, lean fish, lean meat (chicken, turkey).

If you need to lose 2-4 kg, a special 7-day Dukan diet has been developed to speed up your metabolism to achieve the desired effect quickly. At the same time, it is strictly forbidden to extend the term independently, as it can cause serious damage to health. With a weight of 5-10 kg, you should pay attention to the Ducan diet, which includes gradual weight loss, while observing a proper diet and exercise for a month.

To increase the effectiveness of weight loss, you should follow the following requirements when following the Ducan diet:

• Exercise every morning, walk at least 20 minutes;
• increase fresh water consumption to 2 liters per day;
• The daily diet includes oat bran, the amount of which depends directly on the stage of the diet.

According to research, the effectiveness of weight loss using this technique has been proven by professionals. As a rule, excess body weight varies from 0. 5 to 30 kg or more, in 83. 3% of cases, weight stabilization occurs 6-12 months after the end of the protein diet.

The duration of the diet directly depends on excess weight and individual characteristics of the organism.

Depending on the type of substance used, the protein method is of the following types:

• Duja's Meat Diet;
• vegetarian.

The diet developed along the Ducan consists of four stages:

• "Attack";
• Alternative or Cruise;
• "Consolidation" or "Consolidation";
• "Stabilization".

Each stage has its own menu, duration, list of prohibited and acceptable products.

Advantages and disadvantages of the method

Dukan Diet involves the use of only natural nutrients that enrich the body with essential vitamins and minerals. However, such a food system has some advantages and disadvantages, which are important to consider in the process of losing weight.

Advantages of the method

1. Weight stabilization and long-term protection of the result.
2. Security.
3. High efficiency. Depending on the diet and basic requirements, weight loss per week will be between 1. 5, 6 kg.
4. There is no limit to the amount of food consumed and the time of eating.
5. Weight loss from the first days.
6. An extensive list of products that can be used not only to lose weight painlessly, but also to create delicious culinary masterpieces without damaging the figure.

Duja's protein diet excludes the use of special chemical additives that have a destructive effect on the body for weight loss.

Disadvantages of a protein diet

1. Limited fat intake. At the same time, deficiencies in the body can lead to deterioration of the skin, the development of atherosclerosis, impaired cholesterol metabolism, inhibition of reproductive function, deterioration of the nervous system.
2. An imbalance in the diet, the consumption of vitamin and mineral complexes during the entire period of weight loss.
3. The complexity of the body's adaptation to a new diet, as a result of which a person's ability to work decreases and fatigue increases.

The Ducan Diet mistakenly covers the daily consumption of oat bran.

Expert opinions and contraindications

Given the opinions of doctors, Dr. The strengths of the Ducan method are:

• a carefully designed feeding ladder, ie the presence of "fixation" and "stabilization" stages that help maintain lost weight;
• low aggression of the program, so a person experiences minimal psychological stress during the transition to the method;
• need for physical activity;
• Absence of "X" time, after which it is forbidden to eat.

Weaknesses of the diet include inadequate dietary balance and, as a result, reduced immunity.

Despite the indisputable advantages of this technique and the positive feedback from weight loss, the Ducan scheme is contraindicated for people with the following diseases:

• kidney failure;
• hydronephrosis;
• cholecystitis;
• hypertension;
• gut;
• cardiovascular system problems;
• stomach ulcer;
• intestinal dyskinesia;
• pyelonephritis;
• atherosclerosis;
• gallstone disease.

In addition, the use of the store diet during adolescence or in people whose work is associated with increased mental activity and concentration (eg, doctors, drivers) is highly undesirable.

Before you start losing weight, you need to determine the optimal weight based on your physical characteristics, gender, age, height and daily activity.

Step 1 - "Attack"

The first stage of protein weight loss is characterized by rapid weight loss and a significant reduction in volume. Among the four stages, the "Attack" phase has the most stringent requirements that must be performed perfectly, because during this period, the entire Ducan diet already determines body weight loss.

"Attack" is a strong loading of the body with protein, which helps to change the metabolism and get rid of body fat quickly. At this stage, unlimited protein products are allowed in the diet. At the same time, it is important to grill or steam all foods without the use of fat, which will allow you to exclude the use of high-calorie foods from the menu.

The first stage completely prohibits the intake of plant foods, limiting the use of salt and spices in the cooking process. The starter diet allows the use of fresh meat, seafood, fish, raw and boiled eggs, low-fat fermented dairy products.

Mandatory conditions for weight loss in the "attack" phase is the use of at least 1. 5 tablespoons of double-ground oat bran. spoon and drink plenty of water at least 2 liters per day. fluids per day.

As a rule, the Attack stage is characterized by increased fatigue, weakness, irritability, hunger attacks, bad mood and dry mouth. Therefore, you should not do heavy physical exercises at this stage, it is enough to limit yourself to a light warm-up and walking.

It is important to have vitamins in the diet so that the body does not run out during this period.

Weekly Attack Stage Menu

Day # 1

• breakfast - meat, steamed eggs, coffee or tea;
• dinner - bran bread, ears;
• afternoon tea - meringue or cottage cheese casserole;
• dinner - green or herbal tea, cooked meat.

Day 2

• breakfast - mineral water or tea, wholemeal pancakes;
• dinner - boiled eggs, lean meat soup (beef, beef);
• afternoon tea - low-fat yogurt;
• dinner - steamed fish or crustaceans.

Day 3

• breakfast - tea, fish, omelet;
• dinner - skim milk, chicken cutlet;
• afternoon tea - yogurt or kefir, cottage cheese;
• Food - oysters or lightly salted salmon.

Day 4

• breakfast - green tea, processed cheese, bran bread;
• lunch - soup;
• afternoon tea - coffee, cottage cheese casserole;
• Lunch - steamed rabbit meat, kefir.

Day 5

• breakfast - yogurt, two boiled eggs;
• dinner - kefir, chicken liver or fish cakes;
• afternoon tea - low-fat ham or cottage cheese, skim milk;
• Meals - herbal tea, duck / goose / turkey fillet, processed cheese.

Day 6

• breakfast - scrambled eggs, coffee, two crab sticks;
• dinner - lean chicken broth with meatballs;
• afternoon tea - yogurt, bran;
• Meals - itself (2 tablespoons), green tea, seafood.

7th day

• breakfast - cottage cheese, casserole, coffee;
• dinner - bran bread, parsley, ears;
• afternoon tea - light curd dessert, tea;
• dinner - kefir or skim milk, chicken cutlet.

The ration given to Ducan can be adjusted depending on the state of health, ie it is reduced by preparing a menu for 3 days. For example, you can change meals or limit your intake to 3 meals a day. The network offers specially prepared dishes for a variety of diets - "recipes for the first stage".

The duration of the "attack" phase varies from 3 to 10 days and depends on the excess weight: 20 kg - 3-5 days, 20 - 30 kg - 5-7 days, 30 kg - 7-10 days.

Stage # 2 - "Alternation" or "Cruise"

Cruise is one of the most important stages of weight loss according to the Ducan method. The essence of the stage is the alternation of protein-vegetable, protein days. The duration of the second stage depends on the weight lost during the attack and is determined on the basis of the following calculation: 1 kg of weight lost in the first stage corresponds to 10 days in the "Cruise" stage.

If you need to lose up to 10 kg, the sequence of protein, protein-vegetable days can be 1: 1, 2: 2, 3: 3, over 10 kg - 5: 5. In the second case, it is important to consult a doctor first, because this system has a serious effect on the body, and this can lead to poor health of the lost weight.

At the same time, the weight loss process will be slower than during the "Attack" period, and then only slow down, up to 1 kg of lost weight per week.

The safest and most efficient cruise schedule is a 1: 1 or 2: 2 distribution.

The second step is to eliminate starchy foods such as avocados, artichokes, potatoes, corn, lentils, beans, beans, as well as rice, grains and fats. It is strictly forbidden to eat mayonnaise, desserts and high-fat cakes. At the same time, raw vegetables are allowed during the cruise. If necessary, it can be heat treated (baked, boiled).

Unlike the first stage, where the consumption of protein products is unlimited, the second stage involves the consumption of vegetables in portions and only in quantities that can satisfy the feeling of hunger.

Given the beneficial properties of oat bran and especially its ability to bind and actively remove cholesterol, it is important to eat at least 2 tablespoons of them in the turn phase. spoon every day.

Sample menu for alternative stage 1-1

Day # 1

• breakfast - coffee, scrambled eggs, carrots, bran bread;
• dinner - steamed lean veal steak, vegetable soup;
• afternoon tea - herbal tea, sirniki;
• dinner - fresh vegetable salad, cooked meat.

Day 2

• breakfast - cottage cheese casserole, kefir;
• lunch - hodgepodge;
• afternoon tea - coffee, sandwich with lightly salted fish;
• dinner - skim milk or yogurt, meat rolls.

Day 3

• breakfast - yogurt, scrambled eggs, bread
• lunch - fish soup or meat / vegetable soups;
• afternoon tea - coffee, wholemeal pancakes;
• dinner - raw vegetable salad, chicken cutlet.

Day 4

• breakfast - herbal tea, scrambled eggs, boiled beets;
• dinner - cooked fish, bran;
• afternoon tea - cheese cakes;
• Dinner - meatball soup.

Day 5

• breakfast - lightly salted salmon, coffee, boiled eggs;
• dinner - "cabbage" salad, turkey meat;
• afternoon tea - cottage cheese, casserole, kefir 0%;
• Dinner - processed cheese, fish with vegetables, tea.

Day 6

• breakfast - coffee, cheese cakes;
• dinner - bran bread, ears;
• afternoon tea - salad of crustaceans or mollusks;
• dinner - cooked fish or meat.

7th day

• breakfast - chicken fillet, tomato and radish salad;
• dinner - soup with veal;
• afternoon tea - cheese cakes, coffee;
• dinner - pumpkin, kefir dishes.

Step 3 - "Consolidation" or "Consolidation"

In the third stage, the weight stabilizes and the effect obtained in previous periods stabilizes. The duration of this phase determines the amount of kilograms lost during the cruise and is based on the 10 days of the consolidation phase per 1 kilogram of body weight lost.

The prerequisite for the "consolidation" phase is to take 2. 5 tablespoons a day in addition to one "protein" day a week. l oat bran and 1, 5 l purified water.

List of products allowed for consumption during the closing period:

• bananas, fruits not more than one part per day except grapes;
• low-fat cheese, up to 40 grams;
• bread, 2 slices;
• bal;
• spices;
• beans, peas, lentils;
• rice, corn;
• potatoes;
• pasta.

In addition, it is allowed to use vegetables of the second phase and protein foods from the first food in any combination, but in moderation. The maximum serving size does not exceed 220 grams.

The main feature of the "consolidation" phase is the ability to eat absolutely any food once or twice a week for dinner.

There are two important rules to follow:

• Don't eat more than one portion of first and second courses and desserts;
• The time interval between holiday meals should be at least 2 days.

7-day menu for the "consolidation" phase

Day # 1

• breakfast - tea, cheese cakes;
• dinner - whole grain bread, ears;
• afternoon tea - rhubarb;
• dinner - boiled potatoes or corn porridge, chicken cutlet.

Day 2

• breakfast - coffee, casserole with berries;
• dinner - bran bread, hodgepodge;
• afternoon tea - cheese cakes;
• dinner - vegetable salad, chicken fillet.

Day 3

• breakfast - low-fat cottage cheese, yogurt;
• dinner - fish soup, boiled low-fat fish;
• afternoon tea - vegetable foam;
• dinner - kefir, veal.

Day 4 (Menu of the day from the offensive stage)

• breakfast - scrambled eggs, coffee, pumpkin;
• dinner - lean chicken broth with meatballs;
• afternoon tea - yogurt, bran;
• lunch - green tea, seafood.

Day 5

• breakfast - coffee, sandwich with lean ham;
• dinner - salad, steamed veal cutlet;
• afternoon tea - berries;
• dinner - frunchoza, cooked fish.

Day 6

• breakfast - cottage cheese, kefir, bran bread;
• lunch - hodgepodge, salad;
• afternoon tea - cheesecake;
• dinner - vegetable casserole, rice

7th day

• breakfast - a sandwich with lightly salted salmon and green tea;
• lunch - fish with vegetables;
• afternoon tea - goji berries;
• dinner - salad, turkey roll.

It is possible to make adjustments to the above diet, taking into account the allowed and forbidden foods, and in the "Consolidation" phase, it is important to ensure that one day a week is strictly protein.

Step 4 - Stabilization

The final stage of the Ducan diet is the "Stabilization" phase, which provides a diet for life.

1. Water. Consumption of degassed liquid per day should be at least 1. 5 liters.
2. Sports. To maintain the shape and tone of the muscles, you should exercise every morning, walk 0, 5-2 hours, walk at least 10, 000 steps a day.
3. Oat bran should be added to the dish in the amount of 3 tablespoons. spoon / day.
4. Protein Day. Meals once every 7 days should be organized according to the principle of the first stage.
5. A balanced diet. Make sure you eat one slice of cheese, two starches of food, two slices of bread, vegetables, fruits and high protein foods every day.
6. Moderate in food intake.
7. Limit fish consumption, or replace it with other seafood.
8. Avoid stressful situations.

Adherence to these rules will allow you to stabilize and maintain the result obtained in three stages to a certain extent.

Diet Dispersion

According to Ducan's concept, in case of violation of proper diet, the following steps should be taken to restore the weight loss program without reducing its effectiveness:

• Prepare protein for the next two days;
• increase the duration of the "blocked" phase by a few days;
• Limit salt intake;
• Increase fluid intake per day: water - up to 2 liters, green tea - 2 cups;
• Walk for an hour during this time;
• Increase sleep duration.

Compliance with the above factors will make the accident less painful, minimize the consequences of deviating from the diet and will not harm your health.

Shop Vegetable Method

In the case of non-consumption of meat products, a special weight loss system has been developed - a Ducan diet for vegetarians, which replaces animal protein with vegetable protein. In fact, this technique differs from the "standard" concept in that fish, meat, entrails, sausages and seafood are excluded from the menu.

It is recommended to focus during the "attack": cottage cheese, yogurt, kefir, low-fat cheese, tofu, okaru, soy meat, milk% 0. In the "cruise" stage - mushrooms, pumpkin, spinach, broccoli, beans, cabbage, carrots, for eggplant, pepper and lactic acid products. In the "fixation" stage, all the ingredients of the first two stages, a few slices of bread, raisins, dried apricots, rice, buckwheat, oatmeal are allowed.

An important condition for the fourth stage is to take one protein day a week and 4 tablespoons daily. l. oat bran, 1, 5-2 liters of water, sports.

Frequently Asked Questions

Is a protein diet good or dangerous for men?

Ducan Technique is designed to lose weight and does not depend on gender. Proper nutrition, daily sports activities, according to the scheme, will gradually lose excess weight and improve well-being in both men and women.

What kind of sweetener can I use in the Ducan diet?

Xylitol, sucralose, aspartame, stevia.

Can honey be in Ducan's diet?

It is strictly forbidden, because it is 100% sugar, so it is absolutely unacceptable to add it to the protein diet during and after weight loss.

Why is the Ducan diet dangerous?

Since the process of assimilation of sugar from some vegetables and fruits is much faster than when taken in pure form, it is recommended to apply this diet with great caution to people with diabetes mellitus. Therefore, failure to take this factor into account may worsen the condition of patients.

What should constipation do with Duja's diet?

During the period when the body gets used to a new diet, the problem of difficulty in defecation can often occur.

Experts recommend to eliminate such an unpleasant phenomenon:

• Increase the amount of fluid consumed per day to 2 liters, which is important for 35 minutes. drink 0, 25-0, 5 liters of water before meals;
• consists of fibers such as rhubarb compote;
• Change your diet, ie alternate protein and protein-vegetable days according to a 1: 1 scheme;
• increase the number of sports, especially for brisk walking and swinging the press;
• Include paraffin oil in your diet.

What is COM in the Ducan Diet?

The abbreviation "SOM" is often used in the protein method for weight loss, which means 1. 5% skim milk powder.

Can alcohol be included in the shop's diet?

The use of pure alcoholic beverages in the process of weight loss is strictly prohibited. However, when preparing main dishes and sauces, it is allowed to use a covered lid (up to 3 tablespoons per day) during the "Cruise" stage. This is because alcohol evaporates during the heating season, leaving only a flawless odor.

What kind of cheese can you eat in the Ducan diet?

In the "Alternation" phase, the daily diet is allowed to include 30 g of grated cheese with a maximum fat content of up to 6%, and in the "Consolidation" phase - 40 g of a variety rich in protein with a fat content of 20% and up to 60%. d - from 10%.

Can mushrooms be in Duja's diet?

The use of "Forest Bread" during the "Attack" phase, which is allowed during the "Alternative" and "Fixation" periods, is prohibited.

Can seeds be included in the Ducan diet?

Due to the increased amount of fat and calories, it is recommended to completely eliminate this product from the diet during weight loss. Seeds are allowed to be consumed in moderation only after achieving the desired result in the "Stabilization" stage.

How much can you lose weight on the Ducan diet?

This technique will help you lose 5 to 50 kg or more if all the conditions are met. You can confirm this by looking at the reviews and results with photos of people who are losing weight.

Can you eat bread on the Ducan diet?

Oatmeal diet bread is allowed.

Can I hit Corn on the Ducan Diet?

Due to the high content of starch, the use of this product during weight loss is strictly prohibited. Limited use of corn is allowed during the "Stabilization" phase.

Chicken Broth in Ducan Diet?

Yes, starting from the first stage, provided you prepare for the waist.

Ducan technique in "special" cases

Often during pregnancy and feeding a woman, a woman gains the kilograms needed for the full development of the baby. Optimal weight gain is directly related to body weight before pregnancy and usually ranges from 5 to 20 kg. However, there are cases where the "gaining" of extra pounds occurs at an accelerated pace and leads to the development of diseases of the musculoskeletal system and cardiovascular system, which leads to excessive obesity of the mother and the risk of giving birth to an unhealthy baby.

Duja's Diet for Pregnant Women

1. Eliminate sweets and baked goods that give you "empty" calories and cause constipation.
2. The weekly rate of starchy foods is two servings.
3. Daily consumption of fruits and berries, except bananas, cherries, grapes in two parts
4. To replace "protein" with "protein" on Thursday.
5. Add lactic acid products and milk to the diet% 2.
6. Ability to take your favorite food once a week, ie in a limited amount as a "feast".

The best choice for a pregnant woman is to eat five times a day, 3-3, 5 hours apart. However, according to the individual characteristics of the body, whether such a diet is suitable for a woman, her well-being should be considered separately.

Approximate menu for nursing mothers and during pregnancy:

• breakfast - green tea, whole grain bread, ham omelet;
• second breakfast - berries or fruits;
• dinner - cooked lean meat, low-fat chicken broth or fish soup, salad;
• Afternoon light snack - green tea, cottage cheese and berry casserole;
• dinner - turkey fillet, pasta, vegetable stew.

Ducan's Diet for Nursing Mothers includes not only proper nutrition, but also at least 20 minutes of fresh air every day.

Output

If you follow all the requirements of the Ducan diet, you can lose 30 kilograms or more if necessary, as well as speed up your metabolism, cleanse your body of toxins and improve your well-being. However, it is worth remembering that the "stabilization" phase lasts a lifetime, so you should carefully choose the menu during this period so that the lost pounds do not return again.