Most of the most effective weight loss courses are based on the same principle as the Ducan protein diet. The menu limits or completely eliminates the use of carbohydrates, and the emphasis is on meat, fish and eggs. The body spends a lot of energy on protein breakdown. In addition, this element is necessary for metabolic processes, cell renewal and much more. In other words, by using exclusively high-protein foods, you will receive vital substances and become slimmer.
Features of the diet, general recommendations
As already mentioned, this is a variation of the familiar “Kremlin” course of harmony, only slightly modified, it is called so: the Ducan protein diet. The menu is quite diverse, and with each subsequent step (that is, as weight decreases), more and more products become available for your diet. The main principle is "eat as much as you want and when you want, and at the same time lose weight."
There are a number of rules that must be followed in order to achieve results. They are quite common in dietetics, so they will not become something new for you. It is necessary to drink plenty of fluids. This is one of the basic requirements that Ducan's protein diet makes. The menu is supplemented with plant fiber (1.5-3 tbsp.spoons), and if you do not drink water, this component will not bring the desired result.
Every day you need to walk for at least 20 minutes, climb stairs without an elevator and do exercises, which will speed up the metabolism and direct the process in the right direction. This is a comprehensive program that must be followed over time. However, if you break, do not despair. For the next two days, return to the exclusively protein menu, and then continue the course.
Ducan Protein Diet Foods
Now we will consider what a protein diet of Ducan is. The menu consists of two large groups: these are animal products high in protein and vegetables. The first includes meat of beef, rabbit, kidney and liver, tongue, lean ham, almost any fish, caviar.
Seafood is the most expensive group. Shrimp, squid, octopus, lobster, oysters and spiny lobsters, crabs and crayfish complement the menu well. Be sure to use poultry (even a goose is allowed, only without skin), as well as chicken and quail eggs.
Then you can include asparagus, eggplant, beets, carrots, celery, cabbage, cucumbers, zucchini, spinach, beans, onions, peppers, pumpkin, as well as soy and mushrooms in the diet. These are the main products for the Ducan Protein Diet. There is another group that includes valid products. They can not be consumed at the first stage, as well as on protein and fasting days. We consider them in more detail below with respect to each phase.
Main stages
Each of them has its own task. The first two allow you to lose weight, and the third and fourth - go from diet to an ordinary lifestyle, integrate these two concepts and consolidate the result. Indeed, in order not to gain weight, we need to take a fresh look at our lifestyle. This is the key point on which the Ducan diet is based. The stages cover a fairly long period of time, on average from 6 months to a year and a half. At the same time, the last stage can be used as an everyday food system.
The first phase is the most severe, but during its course there is a noticeable weight loss. That is why it is important to follow all the recommendations in order to get a full-fledged result, which involves the Ducan diet. The steps flow smoothly from one another, so that every day you will be available more and more variability for a daily menu.
First phase
Its name is “Attack”. It is decisive in the whole further scheme. Its duration is not regulated, but depends on the initial excess weight. If you need to lose less than 5 kg, then two days will be enough. Your excess is 5-10 kg? Have to endure 3 days. If necessary, lose weight by 10-20 kg will take 5 days, an excess of weight of 20-30 days means that the first stage is extended to 7 days. If overweight is more than 30 kg, then get ready to tolerate 10 days. We emphasize that this is the duration of the "Attack", and not the period during which you reach the ideal weight.
Surely you have already come across recipes for protein diets. The first stage of Dukan practically does not differ from them. It is forbidden to use oil, fry foods. You also need to exclude all carbohydrates, flour and sweets. You are given the choice of any fish, boiled or baked without oil, seafood, chicken and turkey without skin, rabbit, veal. In addition, eggs and dairy products (0% fat) supplement the diet. It is necessary to limit the intake of salt, coffee and black tea. But water and green tea are practically unlimited. Do not forget to consume daily from 1.5 to 3 tablespoons of bran (preferably oatmeal), they can be mixed with kefir or unsweetened yogurt.
Sample menu
To make it easier for you to imagine what your diet will look like, we offer an indicative scheme. Recipes for protein diets are very similar, but due to the addition of the next three stages, Ducan's course wins against their background. So, for breakfast you can make yourself an omelet from the proteins of 3 eggs, supplement it with a slice of salted salmon and drink a glass of tea or coffee.
The second breakfast will be low - fat yogurt or kefir (100 g) with oat bran (1.5 tbsp. Tablespoons). Lunch - baked or boiled chicken, for a snack treat yourself to boiled shrimp, and dinner will be a steak from any oily fish, boiled shrimp, kefir or lamb meat (veal). This is the first part of the course called the Ducane Protein Diet. Recipes are subject to change. You are offered a wide variety of products from which you can cook dozens of dishes.
It is very important to monitor the reaction of the body. If you feel bad, it is better to interrupt the first stage and go to the second. After completing the entire course, you can again return to the first stage and catch up. We remind you that an excess of proteins for a long time causes significant harm to the liver, kidneys and brain, so this step should not exceed 10 days.
Second stage
This stage is called "Cruise" (alternation). There will be alternating days when you can only eat protein foods, and those in which it is better to use vegetables. The process depends on the amount of extra pounds. Option 1: 1 or 2: 2 is best tolerated. The maximum allowable scheme is 5: 5, it can be used if it is necessary to lose more than 20 kg.
All products of the first stage are consumed, vegetables are added to them. They can be consumed raw, baked or boiled. The exceptions are potatoes, carrots and beets. They should be limited. Food can be varied due to spices, adding lemon, soy sauce. Homemade desserts and sweets based on fruits and low-fat cottage cheese with the addition of gelatin, agar-agar are allowed.
Indicative menu
Protein breakfast can be scrambled eggs with ham and cottage cheese. An alternative to a protein-vegetable day is an omelet with tomatoes and green onions or squash pancakes. Second breakfast - yogurt with 2 tablespoons of oat bran. Lunch may include fish, meat, fish soup or hodgepodge on a proteinaceous day, and the next it will simply be supplemented with vegetable salad. An afternoon snack is a serving of boiled chicken or vegetable salad. Dinner - steamed chicken meatballs and low-fat kefir or stewed vegetables garnished with fish.
Now the most important question is how long the Ducan protein diet will last. Stages now change each other not as fast as before. The second phase, depending on the number of extra pounds, can last from 2 to 6 months. In fact, as soon as you have achieved the desired result, you can proceed to the next stage. It is not forbidden to break the course into several parts. For example, if you need to lose 30 kg, then the first course may be to get rid of 15 kg. Then you go through all 4 stages, and then return to the first to throw off the remaining 15 kg.
Third stage
This stage is final, the most difficult part has been completed. Now you are well aware of what a protein diet for losing weight Ducane. The last task remained - to smoothly switch to a normal diet. This phase is Consolidation. You can calculate the duration yourself, for every kilogram of lost weight it will take ten days to consolidate. If you lost 5 kg in the previous two stages, the Consolidation will last 50 days.
Now you can afford a day a couple of slices of bread, 40 g of hard cheese, several times a month pork and bacon, rice and potatoes, every day you can eat an apple, an orange or a slice of watermelon. Twice a week, eat whatever you want. You can continue to use ready-made recipes for the Ducan protein diet, although the variety of allowed foods is now so high that you can combine and create them yourself.
Be sure to observe the following rules: one day a week should be completely protein, consume 2.5 tbsp. tablespoons of oat bran per day.
Fourth stage
This is essentially the rest of my life. No wonder the endless is called the Ducan protein diet. The reviews confirm that the extra pounds quickly go away in the first two stages, and the greater the initial weight, the faster this happens. In the first month they lose up to 15 kg, then the pace slows down somewhat. When a person comes to the fourth phase, he already reaches his result. Now his task is to adhere to certain rules in order to maintain weight for many years.
The rule of daily walking and morning exercises must be observed. Every day, eat bran and drink plenty of water. And one day a week, follow a protein diet.
To summarize
This is a well thought out system that will help you achieve your ideal weight without harming your health. If you can choose a balanced course, which at the same time gives noticeable results, then this is the Ducan protein diet. “Attack” is the only phase that can negatively affect your health, so if you need to lose a large number of kilograms (30 or more), it is recommended to divide the entire course into several approaches. In this case, the first stage will be reduced from 10 to 5 or even 3 days. After completing all four stages and reaching the first result, you will return to the initial phase and repeat everything again.