Dukan diet

Ducan Diet is a modern weight loss technique based on the consumption of protein-rich foods. Using this nutrition system allows not only to gain weight, but also 1. to get rid of excess weight from 5 to 50 kg.

Currently, one of the most effective ways to deal with obsessive-compulsive disorder is the Dukan Diet, which, unlike monodiets, has a varied diet and is perfect for food lovers.

General Information

The principle of Ducan Diet is based on the consumption of easily absorbed protein products in the body, which promotes rapid weight loss. In addition, in the process of weight loss the gastrointestinal tract is cleansed of accumulated toxins and toxins, as well as improving 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 express shop diet for 7 days has been developed, which aims to speed up metabolism, to achieve the desired effect quickly. At the same time, it is strictly forbidden to increase its duration independently, as this can cause serious damage to health. With an excess weight of 5-10 kg you should pay attention to the Dukan diet for a month, which means gradual weight loss with proper diet and exercise.

To increase the effectiveness of weight loss, adhere to the Dukan diet, the following requirements must be met:

• Do morning exercises every day, walk for at least 20 minutes;
• Increase the consumption of clean water to 2 liters per day;
• The daily ration includes oat bran, and their number directly depends on the stage of the diet.

According to

studies, the effectiveness of weight loss using this technique has been proven by professionals. Typically, excess body weight loss is 0. 5 to 30 kg or more, and 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 the body's excess weight and individual characteristics.

Depending on the type of ingredients used, the protein method is as follows:

• Dukan meat diet;
• Vegetarian.

The developed shop feeding method consists of four phases:

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

Each stage has its own menu, duration, list of banned and accepted products.

Advantages and disadvantages of the

method

Dukan's diet includes the use of only natural healthy ingredients that enrich the body with essential vitamins and minerals. However, such a system of nutrition has its pros and cons, contraindications, which are important to consider in the process of weight loss.

Advantages of the

method

1. Stabilize the weight and maintain the result for a long time.
2. Security.
3. High efficiency. Depending on the diet and basic requirements, weight loss per week will be from 1. 5 to 6 kg.
4. There is no restriction on the amount of food consumed and when eating.
5. Significant weight loss from the first days.
6. Extensive list of products that allow you to not only lose weight fast, but also to prepare delicious culinary masterpieces without damaging your figure.

Ducan's protein diet eliminates the use of special chemical additives for weight loss, which have a devastating effect on the body.

Disadvantages of a protein diet

1. Limited fat intake. At the same time, their deficiency in the body can lead to deterioration of the skin condition, the development of atherosclerosis, decreased cholesterol metabolism, inhibition of reproductive function, deterioration of the nervous system.
2. Imbalance in the diet, the need to take vitamin and mineral complexes during the entire period of weight loss.
3. The complexity of the body gets used to the new diet, which reduces a person's ability to work and increases fatigue.

The Dukan diet undoubtedly involves the daily consumption of oat bran.

Expert Opinions and Contraindications

Considering the feedback from doctors, the strengths of Dr. Dukan's method are:

• Carefully designed feeding ladder, in particular, the presence of "fixation" and "stabilization" phases, which helps to maintain indicators of lost weight;
• The low aggressiveness of the program, because of this, in the process of passing the method, a person experiences minimal psychological stress;
• need for physical activity;
• Absence of "X" time after which eating is prohibited.

Weaknesses in diet include poor diet balance, resulting in reduced immunity.

Despite the undoubted advantages of this technique and the positive feedback for those who are losing weight, the Dukan scheme is contraindicated for people who have the following diseases:

• renal failure;
• hydronephrosis;
• cholecystitis;
• hypertension;
• goiter;
• Cardiovascular system problems;
• stomach ulcer;
• intestinal dyskinesia;
• pyelonephritis;
• atherosclerosis;
• Gallstone disease.

In addition, it is highly undesirable to use the Dukan diet in adolescence or in people whose work is associated with mental work and concentration (e. g. , doctors, drivers).

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

Phase # 1 - "Attack"

The first stage of protein weight loss is characterized by rapid weight loss and a noticeable reduction in volume. Among the four phases, the most stringent requirements have an “attack” phase that must be performed flawlessly, as it is during this period that excess body weight loss in the Dukan diet is defined.

"Attack" is a strong load on the body with proteins that helps to alter metabolism and the rapid removal of body fat. It is permissible to add unlimited protein products to the diet during this phase. At the same time, it is important to bake all dishes on the grill or steam, without the use of fat, which allows you to exclude the use of excessively high-calorie foods from the menu.

The first stage completely prohibits the intake of plant foods, restricts the use of salt and spices in the cooking process. For starters, the diet allows you to use fresh meat, seafood, fish, raw and boiled eggs, low-fat sour milk products.

Mandatory conditions for weight loss at the "attack" stage are the use of double ground oat bran not less than 1. 5 tbsp. Spoons a day and drink plenty of water, at least 2 liters. Fluids per day.

The stage of the attack is usually characterized by increased fatigue, weakness, irritability, hunger, bad mood and dry mouth. That is why at this stage you should not do heavy physical exercises, it is enough to limit yourself to light warm-up and walking.

It is important to include vitamins in your diet to prevent fatigue during this time.

Weekly Attack Phase Menu

Day # 1

• Breakfast - meat, steamed eggs, coffee or tea;
• Lunch - bran bread, ear;
• Afternoon tea - fur or curd pot;
• Dinner - green or herbal tea, baked meat.

Day # 2

• Breakfast - mineral water or tea, bran pancakes;
• Lunch - boiled egg, soup with lean meat (veal, beef);
• Afternoon tea - low-fat yogurt;
• Dinner - fish or crustaceans on steam.

Day # 3

• Breakfast - tea, fish, omelet;
• Lunch - skim milk, chicken cutlets;
• Afternoon tea - yogurt or kefir, cottage cheese;
• Dinner - clams or lightly salted salmon.

Day 4

• Breakfast - green tea, processed cheese, bran bread;
• Lunch - soup;
• Afternoon tea - coffee, cottage cheese casserole;
• Dinner - rabbit meat, kefir.

Day # 5

• Breakfast - yogurt, two boiled eggs;
• Lunch - kefir, chicken liver or fish cakes;
• Afternoon breakfast - low-fat ham or cottage cheese, low-fat milk;
• Dinner - herbal tea, duck / goose / turkey fillet, processed cheese.

Day 6

• Breakfast - scrambled eggs, coffee, two crabs;
• Lunch - low-fat chicken broth with meat;
• Afternoon tea - yogurt, bran;
• Dinner - gluten (2 tablespoons), green tea, seafood.

Day 7

• Breakfast - curd pot, coffee;
• Lunch - bran bran bread, parsley, ear;
• Afternoon tea - light cottage cheese dessert, tea;
• Dinner - kefir or skim milk, chicken cutlet.

It is possible to adjust the given ration of the shop, depending on the state of health, in particular, to reduce the menu for 3 days. For example, you can change your diet or limit your food intake to 3 times a day. For a variety of food rations, the network presents specially designed dishes - "first stage recipes".

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

Phase # 2 - "Alternation" or "Cruise"

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

If you need to lose up to 10 kg, the daily protein-protein-vegetable rotation scheme can be 1: 1, 2: 2, 3: 3, over 10 kg - 5: 5. In the second case, it is important, first of allConsult your doctor as this system has a strong impact on the body which can lead to weight loss.

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

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

The second phase excludes 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 fatty cakes. At the same time, raw vegetables are allowed during the cruise. If necessary, they can be heat treated (baked, boiled).

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

Given the beneficial properties of oat bran and, in particular, the ability to bind and actively remove cholesterol, at least 2 of them are necessary during the alternation phase. K. Spoons every day.

Sample menu for the 1-1 shift phase

Day # 1

• Breakfast - coffee, scrambled eggs, carrots, bran bread;
• Lunch - steamed lean veal steak, vegetable soup;
• Afternoon tea - herbal tea, syrniki;
• Dinner - fresh vegetable salad, baked meat.

Day # 2

• Breakfast - curd 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, bran pancakes;
• Dinner - raw vegetable salad, chicken cutlet.

Day 4

• Breakfast - herbal tea, scrambled eggs, boiled beets;
• Lunch - baked fish, bran;
• Afternoon tea - cheese cakes;
• Dinner - meat soup.

Day 5

• Breakfast - slightly salted salmon, coffee, boiled eggs;
• Lunch - "Cabbage" salad, turkey meat;
• Afternoon tea - cottage cheese casserole, kefir 0%;
• Dinner - processed cheese, fish with vegetables, tea.

Day 6

• Breakfast - coffee, cheese cakes;
• Lunch - bran bread, ear;
• Afternoon tea - salad of crustaceans or mollusks;
• Dinner - Baked fish or meat.

Day 7

• Breakfast - chicken fillet, tomato and radish salad;
• Lunch - soup with veal;
• Afternoon tea - cheese cakes, coffee;
• Dinner - dishes from zucchini, kefir.

Phase # 3 - "Consolidation" or "Consolidation"

The weight is stable during the third phase and the effect achieved in previous periods is fixed. The duration of this phase determines the number of kilograms lost during the cruise and is determined on the basis that 10 days of the consolidation phase will fall on 1 kg of weight.

Prerequisite for the "consolidation" phase is to spend one "protein" per week, as well as 2. 5 s / c daily intake. L oat bran and 1. 5 liters of purified water.

List of products that are allowed for consumption during the fastening period:

• Fruit, not more than one serving per day, except bananas, grapes;
• low-fat cheese, up to 40 g;
• bread, 2 slices;
• honey;
• spices;
• beans, peas, lentils;
• rice, corn;
• potatoes;
• Pasta.

In addition, it is allowed to eat vegetables in the second phase on a daily basis and protein foods from the first phase, in any combination, but in moderation. The maximum size of the uluf is not more than 220 g.

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

must follow two important rules:

• Enjoy no more than one portion of the first, second course and dessert;
• The time interval between festive meals should be at least 2 days.

Menu for 7 days for "consolidation" phase

Day # 1

• Breakfast - tea, cheese cakes;
• Lunch - whole grain bread, ear;
• Afternoon Tea - Basil;
• Dinner - boiled potatoes or corn porridge, chicken cutlets.

Day # 2

• Breakfast - coffee, casserole with berries;
• Lunch - bran bread, hojopodji;
• Afternoon tea - cheese cakes;
• Dinner - vegetable salad, chicken fillet.

Day # 3

• Breakfast - low-fat cottage cheese, yogurt;
• Lunch - fish soup, cooked lean fish;
• Afternoon tea - vegetable mousse;
• Dinner - kefir, veal.

Day 4 (Day menu from the attack stage)

• Breakfast - scrambled eggs, coffee, zucchini;
• Lunch - low-fat chicken broth with meat;
• Afternoon tea - yogurt, bran;
• Dinner - green tea, seafood.

Day # 5

• Breakfast - coffee, low fat ham sandwich;
• Lunch - salad, steamed veal cutlet;
• Afternoon tea - berries;
• Dinner - Frunchosa, baked fish.

Day 6

• Breakfast - cottage cheese, kefir, bran bread;
• Lunch - beetle, salad;
• Afternoon Tea - Cheesecakes;
• Dinner - vegetable pot, rice

Day 7

• Breakfast - a sandwich with slightly salted salmon, green tea;
• Lunch - fish with vegetables;
• Afternoon tea - Goji berries;
• Dinner - salad, turkey roll.

It is possible to make adjustments to the above diet by considering the permitted and forbidden foods, and during the "consolidation" phase it is important to ensure that one day a week is strictly protein.

Phase 4 - Stabilization

The last stage of the Dukan diet is the stabilization phase that provides a lifelong diet.

1. water. Consumption of carbonated purified liquid per day should be at least 1. 5 liters.
2. Sport. To maintain muscle shape and tone, you should do morning exercises every day, walk for 0, 5-2 hours, walk at least 10, 000 steps a day.
3. oat bran should be added to food 3 s. K. Spoons / day.
4. Protein Day. Once every 7 days, meals should be arranged according to the principle of the first phase.
5. Balanced diet. Be sure to eat a slice of cheese, two starchy foods, two slices of bread, vegetables, fruits and high protein ingredients.
6. Moderate food intake.
7. Limit fish consumption, but replace it with other seafood.
8. Avoid stressful situations.

Adherence to these rules will be stable and will keep the result within certain limits as a result of the three steps taken.

Break down the diet

In case of violating the correct diet according to Ducan's concept, the following steps should be taken to restore the weight loss program without reducing its effectiveness:

• Make protein for the next two days;
• Increase the duration of the "failed" phase for several days;
• Limit salt intake;
• Increase fluid intake per day: water - up to 2 liters, green tea - 2 cups;
• Walk for an hour;
• Increase sleep duration.

Adherence to the above factors will make it less painful, reduce the consequences of deviating from the diet and not harm your health.

Shop Vegetable Method

In case of non-consumption of meat products, a special weight loss system was created - Dukan diet for vegetarians, which involves replacing animal proteins with vegetables. In fact, this technique differs from the "standard" concept, with the exception of fish, meat, by-products, sausages and seafood on the menu.

During the "attack" in the diet it is recommended to focus on: cottage cheese, yogurt, kefir, low-fat cheese, tofu, ocaru, soy meat, milk 0% at the "cruise" stage - mushrooms, pumpkin, spinach, cabbage, booEggplant, pepper and lactic acid products. During the "correction" stage it is allowed to use all the ingredients from the first two phases, as well as a few slices of bread, raisins, plums, rice, buckwheat, oatmeal.

An important condition of the fourth phase is to spend one protein per week, as well as daily intake of 4 s. K. Lshvria bran, 1, 5-2 liters of water, exercise.

Frequently Asked Questions

Is a good or dangerous protein diet for men?

Ducan technique is designed for weight loss and is gender independent. Proper nutrition according to the scheme, daily sports activities will gradually lose excess body weight and improve well-being in both men and women.

What kind of sweetener should I use in the shop diet?

xylitol, sucralose, aspartame, stevia.

Can honey be added to the shop diet?

It is strictly forbidden because it is 100% sugar, which is absolutely not allowed during or after weight loss to add a protein diet.

Why is the shop diet dangerous?

It is especially recommended to follow this diet for diabetics, as the process of absorbing sugar from some vegetables and fruits is much faster than when taken in its pure form. This is why ignoring this factor can lead to a worsening of patients ’condition.

What should constipation do with the shop diet?

As the body adjusts to the new diet, defecation problems can often arise.

To eliminate such an unpleasant phenomenon, experts recommend:

• Increase fluid intake to 2 liters per day, which is important for 35 minutes. Drink 0, 25-0, 5 liters of water before eating;
• contains fibers such as rhubarb compote;
• Change your diet, namely alternate protein and protein-vegetable days according to a 1: 1 scheme;
• To increase the number of sports, in particular, focus on brisk walking and press spinning;
• Include paraffin oil in your diet.

What is in the COM Shop diet?

The protein method of weight loss often uses the abbreviation "SOM", which means 1. 5% low-fat milk powder.

Can Dukan diet be allowed?

The use of pure alcohol in weight loss is strictly prohibited. However, they can be used during the "cruise" stage without the main dishes, sauces, covered lid (up to 3 tablespoons). This is due to the fact that during the heating period the alcohol evaporates and leaves only a flawless aroma.

What kind of cheese can you get on the shop diet?

During the "alternation" stage, it is allowed to include 30 g of grated cheese in the daily diet, the maximum fat content is up to 6%, and during the "fixation" phase - 40 grams of the richest protein with 20% fat content, up to 60 years - from 10%.

Can mushrooms be on the shop diet?

The use of "forest bread" is prohibited during the "attack" phase, which is allowed during the "alternate" and "fixation" periods.

Can seeds be on the shop diet?

Due to the high content of fats and calories, it is recommended to completely exclude this product from the diet during weight loss. Moderate consumption of seeds is allowed only after achieving the desired result, at the stage of "stabilization".

How much weight can you lose on the Dukan diet?

If all the conditions are strictly fulfilled, this technique will help you to lose weight from 5 to 50 kg or more. To verify this you can view reviews and results based on weight loss photos.

Can you eat bread on the shop diet?

Dietary bread with oat bran is allowed.

Can corn be included in the shop diet?

Due to the high content of starch, the use of this product during weight loss is strictly prohibited. The use of limited quantities of corn is allowed during the "stabilization" stage.

Can I make chicken broth on the shop diet?

Yes, starting from the first stage, provided it is done from the waist.

Shop technique for "special" cases

Often during pregnancy and breastfeeding, a woman gains weight, which is essential 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 when the extra "gain" of weight occurs at an accelerated rate, which leads to excessive obesity of the mother and contributes to the risk of having an unhealthy child, as well as the development of diseases of the musculoskeletal system and cardiovascular system.

Dukan diet for pregnant women

1. Exclude sweets and baked goods from the diet, which provide "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. Replace "protein" with "protein" on Thursday.
5. Add lactic acid products and milk to the diet 2%.
6. One-time opportunity to receive a limited amount of your favorite dishes once a week, e. g. წ. "Holiday. "

The best option for a pregnant woman is to eat five times a day, with a break of 3-3, 5 hours. However, due to the individual characteristics of the body, how suitable such a diet scheme is for a woman, it is necessary to look individually at her well-being.

Estimated menu for breastfeeding mothers and during pregnancy:

• Breakfast - green tea, cereal bread, ham omelet;
• Second breakfast - berries or fruits;
• Lunch - baked lean meat, lean chicken broth or fish soup, salad;
• Light afternoon snacks - green tea, cottage cheese and berry sauce;
• Dinner - turkey fillet, pasta, vegetable pot.

Ducan's diet for nursing mothers includes not only proper nutrition but also a minimum of 20 minutes of fresh air a day.

output

If you follow all the requirements of the shop diet, if necessary, you can lose 30 kg or more, as well as speed up metabolism, cleanse the body of toxins and improve your well-being. However, we must remember that the "stabilization" phase lasts for a lifetime, so during this period you must carefully choose the menu so that the lost kilograms do not return.