The Ducan diet has been known to many since the 70s. It was one of the first low carb diets that worked well and people loved it. And I especially liked the fact that the diet adapts to any weight. So first you need to calculate your BMI and find out how much weight will be ideal for you. The duration of each phase of Ducan's diet will depend on this.
The good thing about this diet is that the final phase of Ducan’s diet consolidates the results and prepares the body for the transition to a regular diet. But don't take this fact for granted. Even after such a well thought out diet, you can regain the lost pounds if you don’t follow the diet.
The Ducan diet is unfortunately not suitable for vegans. During this diet, you need to eat large amounts of protein. Plant sources of protein do not solve this problem - they still contain carbohydrates that are forbidden in the diet. But vegetarians can still try the Dukan diet for weight loss.
Ducan's stages of diet and basics
The Ducan diet is a low-carb diet that is divided into phases. Its creator believed that a person can lose weight without any special restrictions if he respects a certain ratio of KBZhU. You will initially need to eat as much protein as possible, but carbohydrates will be banned. But as you go from phase to phase, you will gradually increase the percentage of carbohydrates and decrease your protein. How long each phase lasts depends on your weight. In the table below you can see the approximate ratio of the duration of the diet and the extra pounds you want to lose. And to find out your ideal weight and how many pounds you need to lose, calculate your BMI.
The disorder can occur during Ducan's diet. And this is an absolutely normal reaction of the body to limitations. In that case, you don’t need to panic and forget about diet. You need to react immediately to the deviation in the diet. First, if you’ve eaten a piece of cake or a packet of chips, that’s where you have to stop. Many still eat food that is unsuitable for Ducan, which negatively affects the results. If you broke down during the first phase of the attack, you just need to add another day or two to the deadline. In all other stages, after the breakdown, it is worth doing a day of protein fasting.
The "attack" phase in the Ducan diet is the most important. You have to start the diet correctly, otherwise the lack of results will kill all the desire to respect its principles. Prepare to eat a lot of protein during an attack. But carbohydrates must be completely eliminated.
Attack is the shortest phase in the Ducan diet. It is intended especially for weight loss. Therefore, she is quite strict, which was the reason for her short deadline. A protein diet cannot be continued for a long time, or you may get problems with your intestines or kidneys.The
Ducan diet allows the following foods during an attack:
- Meat: beef, rabbit, chicken, turkey, lean ham;
- Fish of all kinds (including fatty, omega-3 rich) and seafood;
- Dairy products: natural yogurt, cottage cheese, skim milk, low-fat cottage cheese;
- Oat bran - no more than 1, 5 tbsp. l per day;
- Calorie-free sweetener: both synthetic and natural are allowed;
You can eat these foods, except bran, without restrictions. You can cook any dish of the permitted products and eat it at any time. However, the parts still need a little control. If your diet is too high in calories, you will have the opposite effect from the diet. But on the other hand, it is better not to fast on purpose to avoid breakdowns.
To keep the diet fresh, the addition of spices, lemon zest, garlic, onion, vinegar and mustard is allowed.
Protein can get a little boring, so you should diversify your diet with Dukan dishes. You can even change your favorite pudding or cutlet recipe by simply replacing the fat-free food and cutting out the forbidden one. And bran can be used as a substitute for flour.
For breakfast Dukan you can prepare an omelette with low-fat cheese, soft pancakes, yogurt with fresh cheese or slices of cheese and meat. Lean beef, turkey or chicken with the addition of spices and herbs, biscuit with cheese or fish are suitable for lunch. As an option for dinner, you can choose a squid salad with eggs, seafood or cutlets.
Modify or cruise
During the Ducan cruise phase, you eat an attacking diet, but you start adding vegetables to your diet. Its term is determined at the rate of 1 kg of extra kilogram during 6 days. That is, if you plan to lose 10 kg at the beginning of the diet, the Ducan cruise takes 60 days. Tomatoes, cucumbers, spinach, green beans, cabbage, peppers, mushrooms, asparagus, dill, eggplant and zucchini are allowed. But potatoes, corn, peas, beans and avocados are strictly forbidden, although so are vegetables. Do not forget about soft foods - 2 tablespoons a day.
You can gain a few pounds during a cruise, but don't worry. During a protein attack, you lose not only excess fat, but also water. By introducing vegetables into the diet, the body restores the fluid balance in the body. So you only see water on the scales. But if you take measurements, you will see that the extra inches on your hips have not increased.
Modifying or cruising Ducan means a combination of only protein days and days when vegetables are allowed. There are different programs for this change. You can choose between 5/5 (5 days on protein and 5 days on protein with vegetables), 7/7, 5/2 and 1/1. But you can come up with your own plan. It all depends on how you feel more comfortable.
You should only cross this section after you have already lost weight. The main purpose of the "consolidation" phase comes from its name: it unites the result. At this point, the menu is becoming much more diverse. It is already possible to eat more caloric and carbohydrate foods. The reinforcement is divided into two equal parts, and their duration depends on the selected weight program.
You can eat a portion of fruit a day during the whole "fixation" phase. Apples, melons, grapefruits, kiwis, peaches, mangoes, nectarines and pears are the best fruits to fix towards Dukan. However, carbohydrate bananas, cherries, sour cherries and grapes are still banned. Bread (no more than two pieces a day) and hard cheese (up to 40 g) are also allowed. You can also add more fatty meats like pork to your diet. It can be not only a cutlet, but also a few pieces of bacon.
To calculate the duration of fixation, you need to multiply the extra pounds at the beginning of the diet by 10. That is, if you planned to lose 10 pounds, the fixation should take 100 days.
Remember to add 2 tablespoons of bran to your daily diet.
In the first half of the fixation, pasta, cereals (rice, couscous, buckwheat and oatmeal) and potatoes are included in the diet. But you should do it gradually and start with a portion of no more than 250 grams. You can afford such a lunch or dinner once a week. In the second half of the phase, these carbohydrate meals can be eaten twice a week.
During repairs, you can take one day off from your diet once a week. But that doesn’t mean you can run for a burger and pizza. Your diet should not differ from the diet, but a small portion of the forbidden food and a glass of wine are allowed. This will help you stay on track.
Don't forget a protein day once a week. This is necessary for weight management. Without such a day of fasting there is a risk of regaining a few pounds.
Stabilization is the final stage of Ducan's weight loss diet. It is focused on the final consolidation of results. But this is no longer a diet - it is already a healthy lifestyle. During the stabilization of Dukan you are allowed to eat all your favorite foods, but you must adhere to certain rules:
- Spend a squirrel on an empty stomach every week.
- Add 3 tablespoons a day. l. oat bran for food.
- Exercise for about 20 minutes a day.
- Eat intuitively and avoid overeating.
- Drink at least 1. 5 liters of water a day.
Allowed drinks in all stages
During the first three stages of Dukan - attack, cruise and anchoring, you must exclude all high-calorie drinks. Tea and coffee are allowed only without sugar. But if you are used to sweet drinks, then you can add a calorie-free sweetener. But skim milk can be added. Soda without added sugar is also allowed. And, of course, don’t forget the water.
Alcohol should be avoided during Ducan's diet. It is allowed only in the setting phase, but not more than a glass of wine once a week.
Sports during Ducan's diet
In almost every diet, exercise plays a major role. The Ducan diet is no exception. If you want not only a lean but also a toned body, set aside at least half an hour a day to exercise. But if for some reason you can’t do sports, you should walk a lot and refuse the elevator. It’s free, it doesn’t take you much time, and most importantly, you burn calories and strain your muscles.
If you still opt for the gym, give preference to cardio. But those forces need to be kept to a minimum. You can gain volume thanks to muscle growth, which happens on a protein diet. As a result, you do not see any results and leave the diet.
What do doctors and nutritionists say about the Ducan diet?
The main advantage of the Ducan diet will, of course, be weight loss. But its special difference is the preparation of the body for the transition to a regular diet without gaining weight. That is why the diet lasts so long. Other benefits of a diet are:
- Ease of planning.The Ducan diet contains only forbidden and permitted foods. And you are already deciding what to cook for lunch. It also has a positive effect on the psychological side. You don’t have to follow a strict menu every day, so there will be fewer interruptions.
- Improves skin condition.For many, the rash appears precisely because of improper diet, especially because of sweet and fast food. You will see for yourself how your skin will be cleansed and glow in the first weeks of the diet.
- Fast results.During the first phase of the attack, you will lose the most pounds. This is very motivating for the child to move on, because you can see its effectiveness in practice.
Research has been conducted on the impact of a low-carbohydrate diet on human health. And one of the latest discoveries was the fact that blood pressure, blood sugar and triglycerides were lowered. However, this trend was only proven in women when the Ducan diet did not give similar results in men.
Another experiment showed that a low-carb diet affects our hunger. Tests showed that those who followed this diet had lower ghrelin levels. It is an enzyme responsible for human appetite. And that means that on the Ducan diet, due to the high percentage of protein in your diet, you will disappear from the constant feeling of hunger.
But if you are at risk for kidney stones, then the Ducan diet will not work for you. High protein content can only make the situation worse.
Preparing for the Ducan diet
Once you decide that the Ducan diet is right for you, then you don't have to change your diet right away. There are a few steps you need to take on the way to preparation.
- Read all rules.This is the most important thing at the beginning of Ducan's diet. If you falsely present a list of allowed foods, then the effect of the diet simply will not be. To avoid learning this list, just stick it on the fridge.
- Get rid of unnecessary products.To get rid of temptation and protect yourself from relapse, finish first or get rid of forbidden foods. Maintaining a strict protein diet is very difficult when there are chocolates and chips in the kitchen.
- Find some bran.Oat bran is key to Ducan's diet. In addition, you can cook many different dishes with them. And this will greatly diversify your diet.
- Calculate the time of all phases.Carefully calculate the time of each phase. It depends on how many pounds you want to lose.
Dukan's weight loss diet is not the fastest, but it is very effective. Prepare to give up your favorite foods for a few months. And if you’re not ready for that, you shouldn’t start a diet. Many people leave the Ducan diet immediately after an attack because they have already achieved a certain result. But it usually ends with a set of pounds thrown away. Therefore, you should think a few times before starting such a diet.