The Ducan diet has been known to many since the 1970s. It was one of the first low-carb diets to work well and be loved by people. And I especially liked that the diet adapts to any weight. Therefore, you must first calculate your BMI and find out what weight will be ideal for you. The duration of each phase of the Ducan diet will depend on it.
The good thing about this diet is that the final phase of the Ducan diet consolidates 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 watch your diet.
The Ducan diet is unfortunately not suitable for vegans. During this diet, you need to consume large amounts of protein. Vegetable protein sources do not solve this problem - they still contain carbohydrates that are prohibited in the diet. But vegetarians can still try the Dukan diet for weight loss.
Phases and basic principles of the Ducan diet
The Ducan diet is a low carbohydrate diet divided into phases. Its creator believed that a person can lose weight without any special restrictions if they observe a certain ratio of KBZhU. At first you will need to consume as much protein as possible, but carbohydrates will be off limits. But by moving from phase to phase, you will gradually increase the percentage of carbohydrates and decrease in protein. The length of each phase depends on your weight. In the table below, you can see the approximate relationship between the length of the diet and the extra pounds you want to lose. And to know your ideal weight and how many pounds you need to lose, calculate your BMI.
Disturbances can occur during the Ducan diet. And this is an absolutely normal reaction of the body to the restrictions. In this case, you don't need to panic and forget about the diet. You must react immediately to a nutrition gap. First, if you've eaten a piece of cake or a packet of crisps, you need to stop there. Many continue to eat foods that are not suitable for Ducan, which negatively affects the results. If you broke during the first phase attack, you just need to add an extra day or two to the deadline. In all other phases, after the blackout, it is worth doing a protein fast day.
The "attack" phase of the Ducan regime is the most important. You have to start your diet well, otherwise the lack of results will kill any desire to follow its principles. Prepare to eat lots of protein during the attack. But carbohydrates must be completely eliminated.
The attack is the shortest phase of the Ducan diet. It is specifically aimed at losing weight. Therefore, she is quite strict, which was the reason for her short term. The protein diet cannot be continued for long, or you may have bowel or kidney problems.
The Ducan diet allows the following foods during an attack:
- Meat: beef, rabbit, chicken, turkey, lean ham;
- Fish of all kinds (including fatty, rich in omega-3) and seafood; Eggs
- Dairy products: plain 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;
These foods, other than bran, can be eaten without restriction. You can cook any dish from the permitted products and eat it at any time. However, the portions still need to be controlled a bit. If your diet is too high in calories, you will have the opposite effect of your diet. But on the other hand, it is better not to fast on purpose to avoid blackouts.
To keep the diet fresh, it is allowed to add spices, lemon zest, garlic, onions, vinegar and mustard.
Protein can get a bit boring, so you should diversify your diet with Dukan dishes. You can even change up your favorite pudding or chop recipe by simply swapping out the fat-free foods and removing the forbidden ones. And bran can be used as a substitute for flour.
For your Dukan breakfast, you can make yourself an omelet with low fat cheese, bran pancakes, cottage cheese yogurt or slices of cheese and meat. Lean beef, turkey or chicken with the addition of spices and herbs, cheese or fish cookie are suitable for lunch. As an option for dinner, you can choose a squid salad with eggs, seafood or cutlets.
Alternation or cruise
During the cruising phase of the Ducan diet, you go on a attack diet but start adding vegetables to your diet. Its term is determined at the rate of 1 kg of overweight for 6 days. In other words, if you plan to lose 10 kg at the start of the diet, the Ducan cruise lasts 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 prohibited, although they are also vegetables. Do not forget about the bran - 2 tablespoons per day.
While cruising you may gain a few pounds, but don't worry. During a protein attack, you not only lose excess fat, but also water. By introducing vegetables into the diet, the body restores the balance of fluids in the body. Therefore, you only see water on the scales. But if you take some measurements you will see that the extra inches on the sides have not increased.
A work-study or a cruise on the Ducan means a combination of protein days and days when vegetables are allowed. There are different programs for this work-study program. 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 make your own plan. It all depends on how comfortable you feel.
You should only go to this part after the excess weight has already been removed. The main purpose of the “consolidation” phase comes from its name: it consolidates the result. At this point, the menu becomes much more diverse. It is already possible to eat more foods that are high in calories and carbohydrates. The strengthening is divided into two equal parts, and their duration depends on the selected weight program.
During the whole “fixation” phase, you can eat one serving of fruit per day. Apples, melons, grapefruits, kiwis, peaches, mangoes, nectarines and pears are the best fruits to fix according to Dukan. However, carbohydrate bananas, cherries, cherries and grapes are still prohibited. In addition, bread (no more than two pieces per day) and hard cheese (up to 40 g) are allowed. You can also add more fatty meats like pork to your diet. It can be not only a chop, but also a few pieces of bacon.
To calculate the duration of fixation, you need to multiply the excess weight at the start of the diet by 10. That is, if you plan to lose 10 pounds, the fixation should last 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 oats) and potatoes are included in the diet. But you need to do it gradually and start with a serving of no more than 250 grams. You can afford such lunch or dinner once a week. In the second half of the phase, these carbohydrate meals can be eaten twice a week.
During fixation, you can opt out of your regimen for one day once a week. But that doesn't mean you can run for a burger and pizza. Your diet should not be very different from the diet, but a small portion of the forbidden dish and a glass of wine are allowed. It will help you stay on track.
Don't forget a protein day once a week. This is necessary for weight management. Without such a fasting day, there is a risk of gaining a few pounds back.
Stabilization is the final phase of Ducan's weight loss diet. It is focused on the final consolidation of the result. But it's no longer a diet - it's already a healthy lifestyle. During Dukan stabilization, you are allowed to eat all your favorite foods, but you must follow certain rules:
- Spend a squirrel fasting day every week.
- Add 3 tablespoons per 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 per day.
Drinks allowed for all phases
During the first three phases of Dukan - attack, cruise and anchor, you must cut out all high calorie drinks. Tea and coffee are allowed only without sugar. But if you are used to sugary drinks, 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 the Ducan diet. It is only allowed during the staging, but no more than one glass of wine once a week.
Sports during the Ducan diet
In almost all diets, exercise plays a major role. The Ducan diet is no exception. If you not only want a slim body, but also a toned body, take at least half an hour a day for exercise. But if for some reason you cannot play sports, you should walk a lot and refuse the elevator. It's free, doesn't take a lot of time, and most importantly, you burn calories and load your muscles.
If you still decide to go to the gym, go for cardio workouts. But those of power must be reduced to a minimum. You can gain bulk due to muscle growth, which is what happens with a protein diet. As a result, you see no results and stop the diet.
What do doctors and nutritionists say about the Ducan diet?
The main benefit of the Ducan diet will of course be weight loss. But its peculiarity lies in the preparation of the body for the transition to a regular diet without gaining weight. This is why the diet lasts so long. The other benefits of the diet are:
- Ease of planning.The Ducan diet contains only prohibited and authorized foods. And you already decide what to cook for lunch. It also has a positive effect on the psychological level. You don't have to follow a strict menu every day, so there will be less disruption.
- Improves the condition of the skin.For many, rashes appear precisely because of poor nutrition, especially because of sweet and fast food. You will see for yourself how clear and glowing your skin will be in the first few weeks of the diet.
- Quick results.During the first phase, the attack, you will lose the most pounds. It is very motivating to continue the diet because you can see its effectiveness in practice.
A study was conducted on the effects of low-carbohydrate diets on human health. And one of the latest findings has been the fact that blood pressure, blood sugar, and triglycerides have been reduced. However, this tendency was only proven in women, when the Ducan diet did not produce similar results in men.
Another experiment has shown that low carb diets affect our hunger. Tests have shown that those who followed this diet had lower levels of ghrelin. It is an enzyme responsible for human appetite. And this means that with the Ducan diet, due to the high percentage of protein in the diet, you will disappear from the constant feeling of hunger.
But if you are at risk of kidney stones, the Ducan diet will not work for you. The high protein content can only make the situation worse.
Preparation for the Ducan diet
Once you've decided that the Ducan diet is right for you, you don't need to change your diet right away. There are several steps you need to take to prepare.
- Read all the rules.This is the most important thing at the start of the Ducan diet. If you distort the list of allowed foods, the effect of the diet simply will not be. To avoid learning this list, just stick it on your fridge.
- Get rid of unnecessary products.To get rid of temptations and protect yourself from relapses, first finish or eliminate prohibited foods. Maintaining a strict protein diet is very difficult when there is chocolate and chips in the kitchen.
- Find some sound.Oat bran is essential in the Ducan diet. Moreover, you can cook many different dishes with them. And it will greatly diversify your diet.
- Calculate the synchronization of all phases.Carefully calculate the timing of each phase. They depend on how many pounds you want to lose.
The Dukan diet for weight loss is not the fastest, but very effective. Prepare to give up your favorite foods for a few months. And if you're not ready for it, you shouldn't start a diet. Many people drop out of the Ducan diet immediately after a seizure because they have already achieved a certain result. But usually it ends with a series of extra pounds. Therefore, you should think several times before starting such a diet.