The Ducani diet is very popular all over the world, mainly because of its fast and amazing results. It belongs to the systems of healthy eating. It allows you to lose weight and at the same time not suffer from hunger because you can use more than a hundred different delicious and satisfying products on it.
Characteristics and rules of the Ducani diet
The main goal of the Ducan protein diet is to reduce fat and carbohydrate intake. They are definitely included in the weight loss diet, but in minimal amounts. Proteins become the basis of the menu. They should be consumed in the recommended amount for weight loss (this is about 1. 5 g / kg body weight). As a result, it is possible to get rid of extra pounds and stabilize the value achieved on the balance.
The choice fell on protein as the basis of the diet for a reason.
There are several reasons for this:
- To digest such substances, the body needs to spend as much energy and therefore calories as possible.
- Pure proteins reduce hunger, prevent excess fluid from remaining in the body, and increase its defenses.
- These substances prevent the skin from sagging. When proteins are missing from the body, they are extracted from the muscles.
It is very important that you try to consume less salt while following the diet discussed. This additive retains water in the body and increases hunger. But it is also detrimental to total exclusion. Especially for people with low blood pressure.
Be sure to drink plenty of fluids at every stage of your diet. This is at least 2 liters of various fluids a day. Water also removes hunger, fills the stomach and cleanses the body of all kinds of dirt. This is especially true for a protein diet. When you consume large amounts of protein, the body constantly accumulates waste that needs to be removed from it. Otherwise, there will be no expected effect.
Interestingly, even carbonated drinks can be drunk on such a diet.
The key is to choose "easy" options that do not contain sugar. Their taste also helps to cope with weight loss with a strong craving for forbidden sweets.
Drinking is allowed at any time, regardless of meals. The feeling of thirst should be completely satisfied and should not be dampened.
Description of sections
There are four main stages to a diet. The main goal of their first half is to get rid of the extra pounds. The second is to fix the new ideal weight.
You don’t have to be limited to certain doses at every stage. You don't have to count calories either.
Stage 1 - Attack
In the Ducani diet, the attack is the initial stage. Short but challenging and effective. The usual carbohydrate food is completely replaced by protein. This leads to active fat burning.
On average, this phase was planned for 7 days. But under certain circumstances, it can last between 3 and 12 days. It all depends on how many hated pounds a person wants to drop.
During the attack, it is allowed to consume protein foods from a special list. They can be consumed in any amount and combined with each other. The point is to cook food without fat. For example, boil or grill.
In the first phase, the weight wears off very quickly. This encourages you to lose weight so that you do not stop but continue to follow a difficult eating system.
Stage 2 - cruise / change
The second stage proved to be very long. This is the main reason why dieting often fails at this stage. The stage discussed usually lasts from a few months to six months. A special nutritional system should be followed until the weight is ideal.
The main idea of the second stage is to change the menu. These days, fully protein foods or a combination of these are consumed with vegetables. You can change your diet every other day, two, three.
Protein menus should consist of "attack" products and mixed raw, cooked, fried vegetables should be added. The latter makes up about 60% of the diet.
Section 3 - Consolidation / Consolidation
At this stage, all the hardest is over. You can slowly and gradually return to your normal diet. It is important to consolidate the weight gained.
The duration of this section must be determined by you. To do this, you need to calculate the weight you have managed to lose weight in the previous stages. You must add 10 "repair" days to each pound you lose.
This period can be quite long (especially if you have lost more than 10 kg), but you should not be afraid of it. Now you can indulge in even delicious desserts and other culinary delights.
- You should eat five days a week according to your usual alternating habits.
- In the first half of the period you can add 100 g of bread (from whole grains), 200 g of fruit, 50 g of cheese per day.
- One day, eat proteins solely on the principle of "attack. "
- On the seventh day, you should eat starchy foods (200 g), a portion of pork, ham, sausage, a favorite delicacy.
- In the second half of the day, you can enjoy a "feast" of fatty sweet foods and sausages twice a week. Such days cannot follow one another.
A "holiday" day does not mean the use of "harmful things" during the day. You can only indulge in 1-2 meals. High quality weak wine should also be consumed.
Section 4 - Stabilization
At this stage, weight loss returns to their normal eating system with some features. First, you need to continue to follow your drinking routine, continue to drink plenty of water daily. It is very important to include minimal physical activity in your daily schedule - exercise in the morning, walk, refuse the elevator.
Be sure to organize fasting days regularly and consume 3 tablespoons each day. l. oat bran in any form.
In order to maintain an ideal body weight in the long run, it is worth taking the third phase as a basis and making vegetables and protein products the basis of your nutrition system forever. In this case, you can treat yourself to 2 festive breakfasts or lunches a week, as well as 2 servings of starch.
It is advisable to still leave one protein day a week. It becomes a defense mechanism against repeated weight gain.
Authorized and prohibited products
Prohibited and permitted foods depend on the phase of the diet.
So it is first allowed to consume protein-containing products from a special list.
It:
- Horse meat;
- beef;
- bird;
- ham;
- offal;
- fish (whether canned or smoked);
- crab sticks;
- egg;
- low fat dairy products / fermented milk drinks and products.
You can use 1-2 pickled cucumbers without sugar (per day), 1 onion, a small amount of tomato puree, vegetable oil (up to 1 teaspoon), mustard, fresh / granulated garlic, fresh / dried herbs.
Be sure to take 1 - 1, 5 tbsp. l. bran. You can eat them in any form.
In the "alternation" stage, various vegetables are added to all the foods listed above. Only legumes and potatoes should be completely eliminated.
These days are allowed:
- olives / olives (4 pieces twice a week);
- flax and chia seeds (1 teaspoon per day).
There is still a need to consume oat bran.
As noted above, in the third stage, cheese, bread, fruit and some of your favorite foods are on the menu. The expansion of their list will continue in the fourth phase. The bran portion is increased to 3 tablespoons. l.
From the cheeses it is worth choosing hard varieties. Bananas, cherries, grapes and dried fruits cannot be eaten from fruits.
Most sweets are strictly forbidden at any stage of the diet in question. For example, bars, cakes, pastries, sweets. As the result solidifies, you can indulge in a cube of dark chocolate or 1-2 fructose once a day. Exceptions are festive meals when even your favorite cake is allowed.
The list of prohibited products at all stages includes muffins, baked goods, nuts, pasta, butter, goose and duck, mayonnaise and any sauce, ketchup based on it.
Detailed menu every day
During the "attack" period, the diet will be as follows:
- Scrambled eggs for breakfast, poultry soup for lunch, cheesecake / casserole for afternoon tea, any seafood and sour milk drink for dinner.
- Bran porridge (oat flakes), beef slices, oatmeal muffins, meatballs / poultry slices.
- Boiled eggs, nuggets, orange juice pie and pollen with layered eggs.
- Omelette, fish soup with boiled quail eggs, egg white and lemon dessert, squid and / or fish salad.
- Grilled poultry, bran pancakes, white fish pie.
- Eggs (in any form) with ham, steak of lean meat fillets, biscuits (bran) and yogurt, omelette with seafood.
- Omelette with parsley, chicken, cheesecakes and yogurt, minced meat pie and kefir.
During the alternation phase, the menu base may remain unchanged, but vegetable salads may be added every other day. For example, loin, lump or roast. Roasting meat, poultry or fish with vegetables is also allowed.
In the "fixed" section, the following weekly menu is recommended:
- Cottage cheese casserole for breakfast, lemon soup with bread (wholemeal) for lunch, fruit afternoon snack, steamed vegetables and chicken for dinner.
- Oatmeal and a slice of cheese, pasta with fried meat, cottage cheese, slices of salad.
- Ham and cheese scrambled eggs, beets, biscuits and nuggets, chocolate souffle with lemon juice, fried seafood.
- Cottage cheese and fermented milk drink, grilled poultry, kefir with croutons, shrimp and boiled egg.
- Cottage cheese, chicken with meatballs and bread, fruit, mushroom cream soup.
- Rice with slices / meatballs, vegetable pancakes, cheesecake, salad with fish slices
- Baked with cottage cheese and a piece of cheese, chicken soup and quail eggs, fruit and vegetables.
The menu of the third section can be repeated at the fourth, not forgetting the "holiday" days and other permissible concessions.
Exercise with the Ducan diet
Pierre Dukan notes that good quality weight loss and ideal shape is impossible without regular physical activity. A nutritionist will advise you to combine your special nutrition system with your workout.
You can start with the minimum - replace the elevator with stairs, exit public transport a few stops in front of the house, morning exercises with 3-5 exercises.
Active walking should gradually become a daily weight loss workout.
You should start with a 20-minute walk, gradually increasing the time. It is advisable to walk in fresh air on easier terrain.
If you choose to incorporate hard exercise into your daily routine. For example, a visit to the gym and then the first stage of the diet is strictly prohibited. You can only return to your workout during the meal rotation phase. It is better to be actively involved in the days when vegetables are added to protein meals.
Aqua aerobics has a beneficial effect on shape. If possible, it is worth visiting the pool 1-2 times a week. It is not at all necessary to train with a coach in the water. You can only swim for fun. At the same time, calories are actively burned, and the reliefs in the figure approach the ideal.
Advantages and disadvantages of the weight loss method
There are advantages and disadvantages to this diet. Every person who has decided to lose weight this way needs to examine them thoroughly.
Advantages:
- Efficiency. If you strictly follow all the rules, about 1 pound of excess weight will go away every day.
- Ability to increase muscle tone, skin elasticity and treat cellulite.
- You don’t have to constantly weigh your portions and count your calories.
- The ability to consume certain foods / products in quantities required for satiety.
Disadvantages:
- Imbalance. Prolonged adherence to such a diet results in a lack of certain vitamins and minerals in the patient’s body.
- Possible side effects. In the first stage, some patients experience dizziness and constant tiredness.
- Bad breath. This trouble occurs when proteins have been the basis of the human diet for a long time.
- High price. The diet consists of high quality, expensive food.
How to properly exit the diet
You need to get out of your diet correctly to maintain results. Entry begins in the consolidation phase. New, previously banned foods are added to the diet diet gradually and in small portions.
When quitting your diet, it is important to continue exercising and drinking plenty of water. Gradually, desserts are allowed to return to the diet. But let it be good quality bitter chocolate, fruity and berry marshmallows, honey and other useful sweets.
Contraindications and possible damage
There is a complete list of contraindications that are an important reason to choose a different diet.
So it is forbidden:
- People with metabolic problems. Including patients with pancreatitis and diabetes.
- Patients with chronic disease of the liver, gastrointestinal tract, entire urinary system. These organs and systems cause high loads in the body with large amounts of protein.
- Pregnant women and women breastfeeding. With such a diet, most pregnant girls and babies are deficient in vitamins and nutrients.
- Persons under 18 years of age. Especially for girls with disordered menstrual cycles. Otherwise, weight loss may result in serious irregularities or complete disappearance of menstruation.
- Cardiovascular diseases. Weight loss is a lack of fatty acids in the diet, which can lead to worsening of disease.
- For women during or on the eve of menopause. An unbalanced diet can cause hormonal disorders during this period.
- People with mental health problems and increased emotion. Lack of carbohydrates in the diet affects brain function.
In order for the Ducan diet to be effective and safe for humans, it is advisable to consult a specialist before starting. Especially if the man or woman has any health problems.