Ducan protein diet is known as one of the most effective ones today.Constantly collects positive reviews and helped to lose a large number of people.For example, he was the chosen princess William Kate Middleton allowed the most beautiful bride.The author of the diet is, as you can guess, the French doctor is Pierre Dukan.
Protein diet Pierre Dukan: An detailed description and principles
The diet in Duchuca is correctly observing the diet, allows you to quickly get your results.The first stage called a protein attack will help accelerate metabolism and burn fat as soon as possible, so you will get effective results in 5 days.
However, you must follow Dr. Dukan for several months to achieve a stable result.If you want, you can completely eat in accordance with the principles shown for all your life.The diet ensures the restriction of carbohydrates and fats by focusing on proteins.Doctor himself believes that the normal operation of the body is impossible without enough protein.
Positive point:Weight Loss Program allows you to eat any amount at any time.The whole process is divided into four stages, you can easily lose the kilograms hated during this period and then you can't get it back.
General rules for all stages
- Drink at least 1.5 liters of mineral or drinking water every day.
- Oat Bran is important to use daily-1.5-3 tablespoons
- Walk in the daily air.
- Make sure you use vitamin preparations.
100 Dietary Products Ducan
Coveted hundred Dukan, 72 protein products and 28 types of vegetables are 28 species.It is also a separate oatmeal from the list.It cannot be attributed to any of them, but it is a very important element of the list of products in the Dunk.Bran consumption is compulsory, although the recommended amount changes in each of the four stages of the diet.
The base of the diet is different protein products.For the convenience of the perception of the list, they are divided into subcategories: meat products, poultry, fish, seafood, dairy products and eggs.
Meat products
- Beef - Fileto, Beiftex, Roast Beef, Steak
- Money is a good offer to be a security
- Konina - All parts, except in the lower abdomen
- Beef language - excluding oily back
- Smack
- Lamb language
- If the liver - no tendency to cardiovascular disease
- Hearthmary
- Dried meat
- Hare
- Busy and calf kidneys
- Low -Fat Pork (FileTo) - in the consolidation stage
- A ham from a lamb, except for the part of the upper fat - in the consolidation stage
- With the exception of raw -capacked, low -fat pigli ham - in the consolidation stage
The range of meat is made without adding oil, vegetables and butter, sour cream.Several drops are allowed to lubricate the ceiling with a lubricated napkin with vegetable oil.In the oven, boiled meat, grills and cooking are recommended.Rughed meat is also cooked in the form of a knife.
Poultry
- Chicken - except for the lower part of the skin and wing
- Turkey - in any culinary processing
- Guinea bird
- Pigeon
- Knife
- Game
- Lenten ham from Poultry
The bird is recommended to boil or baked.The meat should be prepared on the skin to avoid too dry, but be sure to consume without the skin.
Fish
- Barbulka
- Drado
- Hilt
- Crujtian carp
- Repair
- Mulk
- Sullen
- Salmon
- Bleacher
- Moiva
- Burbot
- Sturgeon
- Hip
- Haddock
- Putassa
- Soapy
- Sardins
- Herring
- Scat
- Mackerel
- Som
- Ginger to give
- Cod
- Tuna
- Acne
- Trout
- Juggler
- Pike
- Foggy fish - any
- Dried fish - any
- Fish canned food - without adding only your juice, fat and tomato
Fish is made without using oil and vegetables.Can be spicy with lean sauce.Tuna, salmon and makkerel can be prepared in the white wine sauce.
Naval
- Crab sticks
- Squeak
- Squid
- All types of shrimp
- Chubbiness
- Omarana
- Trumpeter
- Sea urchin
- Langustees
- Seafaces
- Media
- Resistance
- Cutting
0% fat dairy products:
- Small milk
- Stupid cottage cheese
- Fatfound Kefir
- Lower yogurt without adding sugar, fruits and berries
- Fatfound Cheese - Consolidation on stage
You can consume with the delights of dairy products.Artificial sweeteners of aspartame type are also allowed.
Egg
- Chicken egg
- Shit eggs
The consumption of eggs is not limited, but you need to follow the level of cholesterol.
Additives and spices
- Similar milk powder
- Synthetic sweetener aspartame
- Vinegar
- Garlic
- Righteous
- Pepper and any other sharp spices
- Parsley, basil and any other aromatic herbs
- Onion green and on -LeGed - minimum amount as a spice
- Sticks like a additive in food in the count of spice
- Lemon - like spices for sugar free, fish, seafood and meat
- Mustard
- Beer yeast
- Salt - minimum amount
- Synthetic Vitamin Preparations
- Sugar-free gum
Starting from the second stage of Dukan diet, several types of vegetables are allowed.Vegetables are the source of carbohydrates needed for the feeding of the brain.The risk of the body without carbohydrates is therefore should not neglect them
28 Vegetable Diet Ducan
- Eggplant
- Mushroom
- Zucchini
- White cabbage
- Cabbage is colored
- Broccoli cabbage
- Cabbage Kohlrabi
- Brussels Cabbage
- Leaf salads - all kinds
- Onion
- Attic
- Carrots - not more than 1 time a day
- Cucumber
- Pepper is sweet
- Tomato
- Radish
- Make crack
- Radish
- Onion
- Salad-lily
- Beetroot - not more than 1 time a day
- Celery
- Asparagus
- Black-eyed peas
- Pumpkin - in the consolidation stage
- Dill
- Spinach
- Vinegar
Vegetables are also made without adding oil.Nature is preferred by fresh, boiled and cooked vegetable containers.
Complete and partially limited products
- In all stages of the diet in Dank, animal oils are prohibited
- Vegetable oil is allowed only in the amount of several drops of greased with pan while cooking
- In the first two stages of the diet, the starch-in-contody products are completely forbidden.
In the consolidation stage, 2 part of the products made of some starch per week are allowed.This is:
- Pale
- Rice
- Corn
- Pasta
- Whole wheat
- Lentils
- Beans
All other products, including the avocados, are prohibited as prohibited by the end of the final stage of the diet.
- In 3 phase of the diet, 40 grams of food per day is served in the cheese
- Bread can be eaten from the stage by making 2 numbers per day.Prefer and coarse flour should be preferred to bright and intact bread.The sdba is completely forbidden.
- With the exception of ice cream attack, it can be at all stages, but it is better in the milk cocktail.
- Seeds are strongly forbidden by everything but Pumpkin.
- Fruits and berries are completely forbidden in the first two phases of the diet.
Starting from the consolidation phase, consumption of some fruits in the amount of 1 per day is allowed.This is:
- Apples - 1 PC.my day
- Strawberries - 1 Saucer
- Raspberry - 1 Saucer
- Melon - 1 slice
- Watermelon - 1 slice
- Grapefruit - 1 PC.
- Kiwi - 2 pieces.
- Persian - 1 PC.
- Apricot - 2 pieces.
- Pear - 1.
- Nectarine - 1 pc.
- Mango - large or 1 small half
In all stages of the diet, all other fruits and berries are prohibited.
- Confectionery and sweets are also excluded from the diet.
Important!When using sugar -sutitututs, they are better to consult a doctor first because they are not always useful for the body.
The first stage of the diet Duca: Attack
It takes up to three to ten days, depending on how much you need to lose weight.If you plan to lose up to 10 kg you will need three days.10-20 kg, then from three to five days.For those who want to lose more than 30 kg, the attack period may be 5-10 days.
The attack is a powerful loading of the body with protein, which will be changed to change metabolism or quickly.
The main meal in the attack is protein products.During this period, you can lose between two or six additional kilograms and you can eat protein foods until it is completely saturated.
The ruler excludes very high -calorie foods because all dishes are leaned (boiled, steamed or fried, baked).In addition to pure meat, different gifts from the sea are perfect, because it consists of low calories and proteins.
The plant dish is completely forbidden in the attack.You can only use plant products such as onions, garlic, caps and lemons to improve the taste of food and minimal amounts of food.
Make sure you get into the oatmeal in the diet.You need to eat 1.5 tbsp in the Bran attack.Tablespoon of tablespoons per day.
As for the liquid, as much as possible should be consumed.Mineral water, diet share, green tea and herbs, drink coffee.
IMPORTANT:At the beginning of the attack, you can experience growing fatigue, weakness, dry mouth.Perhaps a bad mood, irritation and an unexpected feeling of hunger.Make sure you allow enough products at any time.Eat as you wish.Strong physical power and avoid attacking any competition, but do not give up on your walks and ordinary exercises.After the 3rd day of the attack, the feeling of hunger will disappear.
If you drink water, constipation can start after the 4th day of the attack.Increase the amount of liquid per day.At the end of the food you can drink a spoon paraffin oil.But avoid strong laxatives.
Use vitamin preparations during the attack and alternativeness.
The second stage of the diet Ducan: Alternative (cruise)
Dr. Ducan is one of the most important stages of Diet's diet (or cruise).
At this stage, Dr. Dukan, when allowed to use carbohydrates, is an alternative to protein (protein) days with protein-vegetables.As in the attack, the scheme depends on what we need to lose weight.1: 1: 1, 2: 2: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3:3: 3: 3: 3: 3 is the most effective and simultaneously, at the same time, 1: 1 or in extreme cases, 2: 2.
In the so-called protein and plant days, you cannot eat all the vegetables, but those entered in the list of allowed products.These are allowed to 22 duca diet.
The feeling of hunger in the cruel is very small than the beginning of the attack, the number of products you eat will be significantly reduced.Do not give a big mistake, do not give up protein products in the days where carbohydrates are allowed.
At the moment, all starches-container vegetables are prohibited.These are all legumes, potatoes, corn, avocados, artichoks.In the same way, all grain and cereals are prohibited.There is no low -calorie oil, so any fat, including olives, including olives, cannot be consumed.
Each day you can add 2 products from the following list:
- Soy cream - 2 tbsp.
- Cream 3-4% -1 teaspoon
- Vegetable Oil - Several drops in a napkin to delete the Teflon container before frying
- Low -Fat Cheese (10%) - 20 g
- Dry wine - 80 grams
The food is also allowed: gelatin, agar-agar, garlic, algae, soy sauce, vinegar, vinegar, vinegar, vinegar, vinegar, vinegar, vinegar and drink with a calorie composition with a calorie composition, sugar substitutes and drinks.You can cherish yourself with the crab sticks but not more than eight pieces a day because the starch is entered.
Protein products are not limited to consumption, only one protein and vegetable day can be eaten.Not only eat and more until the feeling of hunger is satisfied.
Use independent refunds based on Kefir and Balzamic vinegar, adding salads to fuel, spices and dry or dry or dry or fresh aromatic herbs.In no case, do not fill salad with fat, sour cream or, mayonnaise!
Eat oatmeals in the alternative stage, two tablespoons per day.Bran must be part of the diet in both protein and protein and plant days.
Reducing the weight in the alternative is slower than an attack.In no case, do not try to accelerate the process by changing the proportion of protein and protein-plant days, it is dangerous.
The alternative stage continues until the weight you want.
The third stage of the diet: consolidation
The third stage of Dukanov diet is called consolidation or consolidation.The term depends on how much you lost in the previous two years.Each lost kilogram will "connect" 10 days.This is a very important stage.
This stage is the most difficult.The body is trying to refund the lost kilograms of the body by any force.Three mechanisms include:
- The feeling of hunger is dramatically aggravated
- Energy consumption is reduced, it is primarily increasing fatigue, silence, sleep and rest, hair growth and nails decomposes memory
- The capacity of the body consumed is increased: in the small intestine that contributes to the division of the sub-items in the type of incoming elements, which contributes 30% more calorie extracts from the body in the normal
It is impossible to neutralize this effect, you just need to know how much time it moves.If you lost 1 kg, this unpleasant effect is 10 days, 3 kg-1 month and 9-10 kilograms for 3 months 3 months.You should not know the time of approximately, you should not be panic, but you must accept unpleasant feelings for liking.They will not be left forever with you, they will not stay with you forever.
Consolidation rules
- First of all, calculate the approximate period of the consolidation stage.You will need 10 days to combine each lost kilogram.
- Alternative protein and vegetable products are completed.You can consume them every day.In accordance with your wishes and separately together, in any combination.
- 1 day a week, you must remain protein without an appendix of any product with carbohydrates.
- During consolidation, you should have served the body in advance for prohibited food consumption.First of all, these are fruits with fruits, honey, grain and fat starch.
On your daily diet, there are several fruits consisting of coarse flour, hard cheeses, 1 tbsp honey, some cereals, sometimes grains and 2nd grain and 2nd grain and 2nd grain and 2nd fraction.The most important thing is to be careful and not follow your body, to receive more new products than you are ready to offer.
And finally, the main feature of the consolidation stage.You should regularly form a culinary holiday for yourself.In the first half of this long stage, the festival must happen once a week and 2 times in the second half.
A holiday dish is a meal at lunch or in the evening, but preferably - it's dinner.During this meal, you can eat any food and especially you can eat something you missed during the diet.However, there is still 2 conditions here:
- Should have passed at least 2 days between two holiday dishes.
- You do not have the right to add.
The festivities consist of 1 first, 1 second dish, dessert, aperitif and wine - all ordinary amounts.It is strictly prohibited to put additives on a plate.The purpose of this holiday is that your body is deprived for a long time, but it really needs a biological pleasure.During a holiday dish, your task is to taste the taste and make a feeling of satiety.Should understand that you do not break the body to stop trying to make a refund of lost kilograms.
Fourth stage: Weight stabilization
Finally pull as much as you want.Now your main task will be to strengthen achievements and roll up to each other's unconscious set.You go to a daily lifestyle that does not cover any strict restrictions and instructions.
To unite success, you only need to enter your daily life in just a few simple order:
- As noted earlier, you are returning to the usual meal in the final stage of the diet.There are no more significant restrictions in the products.The only important indicator is the volume of food consumed.Don't have trouble.
- Choose a day a week as a protein diet day.Today, use these protein products recommended to you in the attacking stage.
- Don't use a lot of fruit.Although any product is allowed, the fruits must be more careful to the fruits.It's not more than them 1 time a day.
- Reduce the consumption of fish.Try cooking food with small parts of the fish or replace with another protein product.
- Restrictions also include high-content products in a highly prohibited in the alternative stage.Potatoes can be cooked more than 2 times a week.
- Limit salt consumption on a protein day.
- Follow the sport.Now any sports are allowed.
- Try to keep the amount of water used in the 4th stage of the diet, keep 2 liters per day.
- It is recommended to increase the amount of dandles consumed.In this diet, they are at a special account, and their number has increased from the stage to the stage.Now the volume of the dandruff must be at least 3 tablespoons per day.
"What, how and why?": Answers to the most common questions
Where to start the duca diet?
First, you have to consult your doctor.Your body will take serious stress in the first week and if you have contrasting for the use of a particular type of product or are worth reviewing other diets.If Ducan's protein diet is not suitable for you, it can forever forget the mono-idiots forever.They will be even more dangerous for your body.
During the diet, the kidneys or heart began to hurt?
Immediately throw a diet.Any malfunction of the body means that the diet does not suit you.
A few days after the start of the diet, an unpleasant odor appeared in the mouth.Is normal?
Yes, this is a normal body reaction to the sharp increase in the amount of protein consumed.After 5-7 days, when the body is used to it - the smell will disappear.However, the concrete scent of acetone is leather or breathing.In this case, the diet should be suspended immediately and dramatically increase the consumption of carbohydrates, and then consult a doctor and inspect the state of the liver, kidneys and pancreas.
Which sport should be done?
If you endure a diet and don't have problems in the body, you can do any active sports.
Will Ducan's diet be rid of cellulite?
Only one diet - no.You can't get the maximum result without a set of exercises.This technique will help normalize metabolism in the body and help the state to the position of the norm.
Is Dr. Dukan's Vegetiians a suitable diet?
Yes, it is appropriate.However, you must understand that the proteins of all nutrition components are the only nutrients for people.The human body cannot synthesize the body, but its work requires at least 1 gram of clean animal protein from 1 kg of weight 1 kg a day.If your vegetarianism is not limited to the use of meat, you can easily replace the protein in meat with fish, eggs and dairy products.If you do not consume protein products, low plant protein will not be enough.In this case, it will cause diet, muscles, skin and bones, even memory and analytical abilities, even protein, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss, hair loss and even happen.
Is the diet recommended nurse mothers?
No.Child should receive useful items in abundance.You will restrict the child by restricting yourself.By restoring your weight and figure, you can damage the baby's health.
Is it possible to sit in the duca diet during pregnancy?
The answer is the same as in the above item.You will limit yourself and your child with your diet.Think about several times without sitting in any diet.Do not take any action without consulting a specialist.
Can salt consume?
Yes, you can use and even use salt, but in small quantities.2 grams a day - the most suitable amount.If you want to eat more salt, then you have to drink more water.It is not recommended to completely give up salt.
What should you do if you had an accident?
It all depends on the reasons for splitting.If you ate any one of the products recommended by accident, continue the diet.The result will appear.If the sharing occurs due to the nutrition of your body, you should think about changing the diet.
Weight stopped.Why?
Only a sharp weight loss loss is observed in the attack.The rate of waking up in the future will be extremely reduced.If your weight stays in a sign of about a week, this is quite normal.If the weight does not reduce for about a month, it is the signal of the body that will not lose the optimal sign at the moment, it will not lose further.You either break the diet and consider your diet.
What do you need to do if constipation starts in the first stages?
This is the usual reaction to the connection to a protein diet of the body.But there is nothing normal in this work.Try to drink more fluids.If constipation lasts a long time, drink some laxatives.
Ducan's diet is useful for men?
Yes.There is no difference by a man or a woman.
Estimated Menu
Estimated Menu for Protein Day
- Breakfast: 2-3 eggs, milk and herbs from proteins.Piece of weak salty salmon, tea or coffee;
- Second breakfast: 2 tablespoons of oatmeal, yogurt;
- Lunch: Chicken baked with boiled beef or oil-free, garlic, lemon and rosemary;
- Snack in the afternoon: boiled shrimp filling red and chili pepper;
- Dinner: Salmon steak, seafood, lamb or lamb, low-friendly kefir.
Mixed (protein-vegetable) Estimated menu for a day
- Breakfast: Pancake from grilled carrots;Omelet with onions, tomatoes and sweet peppers;low -fat cutting cheese;
- Second breakfast: yogurt, fruit;
- Lunch: tuna or other low -fat fish couple, baked vegetables or vegetable soup (without potatoes), tea or coffee;
- Snack: fresh vegetable salad (cabbage, spinach, asparagus, sweet pepper, celery, cucumber, turp, tomato, etc.), Yogurt;
- Dinner: beef boiled or fried;Cabbing Cabbage with Cable and Dill;Eggplant and tomatoes.