Protein Diet Of Dr. Pierre Ducan

The Ducan diet is a complex of foods that contain a large amount of protein, ie the main products that include this diet are meat, fish, eggs, skim milk products.

Interestingly, all these foods can be consumed without restriction at any time of the day.

The essence of the diet consists in the intake of a large amount of protein, the absorption of which consumes a lot of calories. In addition, protein satisfies hunger and is low in calories.

Pros of Dr. Ducan's diet:

• during the first days a lot of weight is lost, which is a strong motivation for the one who has undergone the diet;
• the regime is safe: you do not starve, and the products you take are natural;
• after the stagnation of the weights stops, the metabolism increases;
• consume an unlimited amount of food;
• easy to follow diet and no calorie counting.

Let's not forget about the disadvantages of this diet

• vitamin deficiency may occur in the body, which is accompanied by rapid fatigue, so, in the beginning, start taking a complex of vitamins;
• the first days are an attack on the body.

The best thing about Ducan's diet is that the lost weight is not restored and you keep your new weight. When you return to your normal diet, you will not gain weight again if you follow two simple rules: one protein day a week and a daily intake of bran.

Diet is an ideal option for people for whom food diversity is not important, but the feeling of satiety. It is also suitable for those who are very busy, because you do not need to constantly think about calories and count them.

The first stage, developed by Dr. Dukan, is the most important indicator for the further development of the diet, so for a few days adhere strictly to the permitted products and in the following days the body will become easier to cope with the changes, and the pounds will melt before your eyes.

The main thing in this diet is the minimum intake of fats and carbohydrates and the use of a lot of protein. At the same time you should not forget about physical activity. The bottom line is that the body can function perfectly simply with protein and a small amount of fat and carbohydrates, but the opposite is not possible for a long time. Protein is the main building block for our body, this is the idea of ​​the Ducan diet.

Stage 1 - Attack

The first stage gives the greatest effect, it is the most motivating, but also the most difficult, ie if you want to achieve maximum results, you must absolutely strictly follow the rules - to eat only the permitted products. This way you will lose weight quickly, which is very nice and you will want to continue.

This stage can last no more than 10 days, it depends on the individual needs of each, depending on how much he wants or needs to lose weight:

• Up to 5 kg - 1-2 days,
• From 5 to 10 kg - 3-4 days,
• From 10 to 20 kg - 5-7 days,
• From 20 to 30 kg - 7-10 days.

The main condition of the diet - do not starve! This is the impetus and engine for the upcoming weight loss. Whatever results you get after the "Attack" stage, they will be the same in the future. Here you can determine the duration of the diet. This information will allow you to calculate the exact duration of each of the stages and calculate the weight loss by the specified date.

• eat 1.5 tablespoons of oat bran every day;
• drink at least 2 liters of water a day, including coffee and tea;
• move no less than 30 minutes a day, it is desirable to play sports (running, cycling, exercise), but it can also be just a walk;

These conditions are not difficult and impossible, but in combination with diet give very good results.

• ham with 2 to 4% fat;
• any fish, whether or not preserved;
• meat - beef, horse, rabbit, beef;
• skinless poultrymeat, excluding goose and duck;
• crabs, shrimps, mussels, crab rolls (not more than 8 per day);
• eggs, but do not get carried away with the yolks - up to 2 per day, there is no limit for the proteins (if you have high cholesterol - no more than 4 yolks per week);
• dairy products with a fat content of not more than 0.5-1%, but it is desirable to skim (0%): cottage cheese, milk, milk powder (not more than 3 tablespoons per day), kefir, yogurt (not fruit) .

The listed products must be prepared and consumed without oil and fat, in unlimited quantities and at any time of the day. Don't starve!

• coffee, tea, cola light (0 calories) and other diet drinks;
• onion, parsley, cumin (not more than 1.5 stalks per day as a spice);
• vinegar, soy sauce - do not overdo the quantities;
• swelling, May;
• salt and mustard (in minimal amounts because they retain water in the body);
• no more than 2 gherkins for breakfast (regardless of size);
• sweetener;
• 1 tablespoon paraffin oil, but no more;
• lemon, but just for seasoning, do not eat citrus.

Dry mouth and bad breath are signs that you are on the right track.

Stage 2 - Alternation

You have survived the "Attack" and move on.

In the second stage you add vegetables to your menu, this is a variety. This period is based on the alternation of protein days with days during which you eat protein and vegetables. It lasts as long as it takes to get rid of extra pounds (according to statistics, the period is on average 2 to 6 months).

Meals 1/1, 2/2, 3/3, 4/4, 5/5 - ie. 1 day only protein, 1 day protein and vegetables; 2 days protein, 2 days protein and vegetables; 3 days only protein, 3 days protein and vegetables, etc. You choose your scheme and stick to it. Pierre Ducan himself recommends a 1/1 regimen because it is easier for the body to take and is not as cruel. If necessary, you can change the scheme. People who have more than 20 kg to lose, as a start to adhere to the regimes 3/3, 4/4, 5/5 to determine the main "direction" after the first stage.

• the amount of oat bran is increased to 2 tablespoons per day;
• do not eat more than 1 kg of dairy products a day, so as not to gain weight;
• drink not less than 2 liters of WATER ONLY, ie. the amount of water increases (coffee and tea no longer enter these 2 liters);
• set aside 30-40 minutes a day for movement - sports, walking, cycling, exercise, running;

In case of intestinal problems, switch to wheat bran - 1 tbsp.

The menu includes all the products that were present in the diet of stage 1, as well as all vegetables that do not contain starch, do not overdo it with carrots and beets:

• Tomatoes, cucumbers;
• radishes, peppers;
• asparagus, green beans;
• leeks, pumpkins, all kinds of cabbage;
• mushrooms, spinach, lettuce;
• eggplants, zucchini;
• non-fat salad dressings;
• one tablespoon of ketchup a day;
• skimmed fruit yogurt (0.1%) - 1 pc;
• natural soy yogurt;
• cream with not more than 3% fat content;
• cheese with not more than 7% fat content;
• wine for cooking (maximum 3 tablespoons);
• coconut milk (0%) up to 100 ml per week;
• poultry sausages (up to 10%), not more than 100 grams per day;
• melted cheese (up to 7%) 40 grams or one plate;
• sugar-free cocoa with up to 11% fat (1 tsp);
• syrup (0%) - 20 milliliters;
• sweet soy sauce - 1 teaspoon;
• 1 cup soy milk;
• soy flour, cornstarch - 1 tbsp;

The other supplements are the same as in the first stage.

During stage 2, the weight may increase. This is due to the enrichment of the menu with vegetables and fluid retention. If your weight does not change for more than 2 weeks, switch to a 3/3 or 4/4 regimen. Pure proteins will free you from excess fluids. Do not think that the weight loss process has stopped. It is not stopped, the weight is melting. In no case do not relax, but continue.

During this period, the consumption of alcohol is strictly prohibited because it significantly slows down the metabolism.

Stage 3 - Unifying (strengthening)

The strengthening stage of the diet is crucial, because during this period you should not lose weight, but to maintain the new weight. Gradually return to your normal diet by adding the usual products.

Each kilogram lost is equal to 10 days, ie if you have lost 7 kg, then the strengthening period for you should last 70 days.

• all products from stage 1 and stage 2;
• wholemeal bread no more than 2 slices of 50 grams per day;
• 40 grams of cheese with 40% fat, 50 grams of cheese with 30% fat, 55 grams with 20% fat, 60 grams of cheese if it contains 10% fat;
• 200 grams of fruit per day (except grapes, figs, bananas, cherries and sweet cherries);
• enriching the meat menu with lamb, roast pork and bacon.

• pasta up to 220 g with vegetable sauces (tomato, onion, but without meat);
• potatoes in foil or baked with the peels - 1-2 pcs .;
• whole grain rice - 220 grams; plain rice - 125 grams;
• lentils - contain slow carbohydrates that have a beneficial effect during the period of weight retention (not more than 200 grams);
• legumes - beans, beans, peas (not more than 200 grams);

During the third stage of the diet, in addition to products containing starch, it is allowed to eat "on the stomach" or roughly speaking - gluttony. For this purpose, 4 special conditions have been developed , treat them reasonably:

1. Divide the period into 2 parts: if you have lost 5 kg, then the strengthening phase for you will last 50 days; divide it into 2 to 25 days.

In the first half you can afford once a week 1 serving of starchy products and 1 meal donasita. During the second 25 days - 2 servings and 2 meals without restriction.

• the two meals should not be in each other;
• eat as usual;
• during the first 25 days you are allowed 1 serving of first course, main course and dessert;

2. Choose one day of the week that will be your protein day and follow it for the rest of your life to maintain the results achieved. Pierre Ducan advises this day to be Thursday.

3. Oat bran is increased to 2.5 tablespoons per day.

4). Set aside at least 30-40 minutes a day for exercise - walking, running, cycling, exercise.

Stage 4 - Stabilization

The time has come for the fourth stage of Ducan's diet. You have lost all the extra pounds and are happy with the results, but there is no complete happiness, because the risk of regaining weight remains if you do not follow a few simple rules.

• Eat fruit once a day, no more than 2 slices of rye bread, a piece of cheese and 2 times a week products containing starch. These are third stage rules and you should not ignore them. Remember that the consumption of protein and vegetables is unlimited.
• Eat 3 tablespoons of bran a day;
• Set a protein day a week (it is desirable to observe it for the rest of your life, P. Ducan recommends Thursday);
• Get at least 30 minutes a day. Do not neglect any exercise. Let movement become a hobby for you and you will not be threatened by extra pounds.