Ducan’s diet has received a lot of rave reviews due to the fact that it does not need to tolerate hunger. You can eat a variety of and satisfying, the main thing – according to the developed rules.
Ducan Protein Diet: Features
Ducan is a French nutritionist who has developed not just another method of weight loss, but a whole system of nutrition. People who adhere to the proposed menu, not only competently and stress-free for the body lose weight, but also maintain excellent physical form and after achieving the desired result. The nutritionist described his long-term experience in the book “I can’t lose weight.” Its circulation was more than 10 million copies.
The Ducan diet has the main condition, thanks to the observance of which provides the effect of weight loss. This is a drastic decrease in foods containing fats and carbohydrates, as well as an increase in the amount of protein food. It is protein that gives a long sense of saturation, and the calorie deficit is achieved by the exception of the menu of carbohydrate and fatty foods. Therefore, a person loses excess weight by reducing the amount of fat mass.
Protein Diet by Ducan: Benefits and Disadvantages
Pros of this method of weight loss:
- No time and no legal restrictions;
- Simple rules;
- Using simple and affordable products
- Fast first results
- Delicious menu
- long-term effect.
Since the diet is not too strict, you can develop your culinary imagination. Many people like that you do not need to limit portions and calculate grams. A person with normal food behavior can eat up to a feeling of satiety.
But it was not without its drawbacks:
- increased production of ketone bodies (as a result – fatigue, headaches);
- too little fat and vitamin intake, so it is advised to take supplements;
- the duration of the diet – not everyone has the patience to follow the prescribed rules for months;
- you need to constantly cook something – meat, fish, seafood, preferably every day different.
But the experience of many people has shown that against the background of the advantages these disadvantages are not so significant.
However, before a low-carb diet it is very important to consult a doctor, as there are many contraindications. This includes metabolic disorders, gout, lactation, pregnancy, liver and kidney disease. Some people during the diet may have bad breath, a failure of hormonal balance. This method of nutrition is extremely not recommended for mental workers, as for the full functioning of the brain is very necessary carbohydrates.
Eating ducan: stages
This way of losing weight is good because it does not involve a rapid loss of extra pounds, which in the near future with the same ease will return again. If someone says that he has a Diet Ducan for aweek, most likely, such a person means only the first stage of such nutrition.
Pierre Ducan’s diet consists of four stages. In any case it is impossible to experiment, change their places, supplement or modify them. To get the results, you just need to accurately execute all the recommendations.
The first phase is “Attack.” It involves rather sharp restrictions. But those who have successfully passed this stage will not complain about minor limitations in the next stages.
The menu at this time should consist exclusively of the following products:
- low-fat fermented milk drinks;
- cottage cheese with a minimum percentage of fat;
- egg whites (you can eggs, no more than 2 pieces a day);
- liver, kidneys;
- Low-fat meat in boiled or baked form;
- Oat bran (1.5 tbsp per day);
- onion, garlic, seasonings.
You should drink at least 1.5 liters of water a day. Sugar and sweets – under a strict ban, salt is allowed to a minimum, you can use natural spices for taste, as well as homemade sauces. It is allowed to add vanilla or coconut to the curd for flavor.
The duration of the first stage directly depends on how many extra pounds a person has:
- 20 kg is enough for 3-4 days;
- 20 to 30 kg – 5-6;
- more than 30 kg – at least a week.
But the main thing here is to focus on your well-being. If there are negative side effects, dizzy, dries in the mouth, the duration should be reduced to a minimum of a specific weight category.
“Alteration” is the second stage, during which it is necessary to consolidate the results. Ducan’s system at this stage is based on alternating protein days with protein-vegetable, and the ratio can be different – in a day, 3/3, 5/5. Only if the extra weight exceeds the mark of 11 kg, you need to alternate the days of 5.
The duration of the second phase is determined strictly individually by the number of kilograms lost during the Attack, which need to be multiplied by 10. If a person at the first stage got rid of 7 kg of excess weight, it turns out that the duration of the second should leave 70 days. But practice shows that during the “Attack” a person on average loses from 2 to 6 kg.
The list of allowed vegetables in the Dukan diet gives the opportunity to eat a variety of and tasty. You can eat:
- green beans in pods;
- cabbage of any kind;
Mushrooms are also allowed.
The third stage is “Pinning.” In duration it should correspond to the second stage. The menu can be close to the usual. It is allowed to add a little starch-containing vegetables, legumes, cereals and bread (better breadcrumbs) in a small amount. It is also allowed to enjoy fruit in small quantities except for bananas, grapes and cherries. At this stage, Pierre Ducan advises once every 7 days to arrange an unloading day on squirrels.
Although there is a fourth phase of “Stabilization”, but ideally it should become an integral part of life. You need to monitor your diet and from time to time repeat the days of “Attack” (optimally once a week). The presence of such unloading protein days allows you to eat the rest of the time at your own discretion, especially without limiting yourself, except the volume of portions. It is also necessary to eat 3 tbsp bran every morning and walk more, dance, ride a bike – that is, give yourself the physical exertion.
Here are some examples of how you can make a menu for yourself.
An approximate version of one day of the first stage:
- in the morning – a portion of low-fat cottage cheese, boiled egg, 1 tsp bran;
- second breakfast – a little boiled chicken (only without skin);
- lunch – a portion of baked turkey, a glass of low-fat yogurt;
- snack – 90 g of boiled shrimp;
- dinner – a little boiled veal, fish cutlet, 0.5 tsp bran.
An example of a protein-vegetable day:
- in the morning – egg omelette with shrimps, unsweetened tea;
- lunch – 125 g boiled veal with stewed zucchini, fresh tomato;
- snack – boiled egg, a little cottage cheese;
- in the evening – vegetable stew, a piece of baked chicken.
Reviews of the Ducan diet confirm that this way of eating really works. The main thing is to be consistent and to adhere to the proposed recommendations to the maximum. Losing weight on Ducan can be quite comfortable, so you need to be patient and strongly start the fight against excess weight.