Ducan Protein Diet: menu, table, recipes

26 April 2025

The diet is a well -known concept known to everyone, which in 90 % of the population is associated with certain restrictions on power function for a specific period of time to normalize weight. However, this concept has a broader meaning and literally translated from the Greek language indicates "diet". Simply put, this is a way of life, food habits and a food diet, followed by a person or a nation through life.

In addition to the general sense, there are several types of nutrition, such as rational, therapeutic diets, vegetarian, veganism, raw food diet, halal, kosher and other types in which certain foods are limited or excluded in diet.How safe are diets? Of course, food preferences and the choice of a particular type of nutrition affect human health. As for temporary diets, which include the transition to proper nutrition - they also affect health and sometimes not the best. Particularly dangerous is the sharp weight loss immediately after childbirth. It seems that they are temporary restrictions, because they are dangerous to the body?Stress for the body New diet, digestion and metabolism disorder, adipose tissue destruction is a real stress for the body, which is trying to adapt to new conditions, giving all the strength to maintain vital functions. Particular damage in this case is exerted by methods that indicate a sharp, rather than a gradual rejection of certain products. In another case, the "decisive" ladies lead themselves to their stressful state, which feed on apple and water from tomorrow, but today they enjoy themselves with a barbecue with Lavash.Mollelis in the body This is the main disadvantage of most diets. Rarely people on a diet think about possible contraindications to the selected way of weight loss, based on the opinion of friends, acquaintances, who helped and the process of weight loss itself was easy. The deterioration of well -being and appearance is nothing more than the dysfunction of digestive, urinary tract and other body systems, while in the sources of diet all these negative phenomena are called "body restructuring", the "reaction to the destruction of the adipose tissue. Lack of vital substances in the body For some time, the substances necessary for life but no longer come from food or enter a small amount will go up from a warehouse to the body. However, this period is short-term and the vitamin-heavy deficiency will affect both the metabolism and the work of the internal organs, so as not to mention appearance. Dietary products

Depression The psychological side is one of the main ones subject to a limited diet. Primary euphoria and belief in the result after 3-5 days of compliance with nutrition are replaced by a depressing mood, apathy and can lead to a nervous collapse.Muscle loss One of the negative effects, but very likely with low -colored diets, since not only adipose tissue but also muscles, which negatively affect both health and appearance, decreases.Dehydration This phenomenon is a characteristic of salt -free diet, as the complete exclusion of salt from the diet leads to loss of fluid from tissues, the subsequent accumulation of toxic metabolism products and a violation of all biochemical processes in the body. Reduction of immunity Unstable diet, stress and slowdown in metabolic processes reduce body resistance to infections.Change in appearance It seems - this is the result of all diets, and they try for it. But a change in appearance may not be at all as expected. Singing, flabby and dull skin, brittle hair and nails, which have lost its shape and buttocks, the sunken eyes are far from a complete list of all the changes that occur in the weight loss process.A sharp increase in the risk of any diseases and activation of inert pathologies The body that is weakened by diets is an ideal environment for the development of any infectious process, including activation of its own pathogenic microflora, as well as the worsening of chronic pathologies. With a high degree of probability, after some time, there are diseases of the body's system that have undergone the largest change during diet. Also, in the context of reduced metabolism and hormonal background, the risk of cancer increases. In addition to health problems, most people face emotional dependence on diet after canceling it. The fear of response to additional pounds is intensified by the victims that had to be done during weight loss. All of this leads to the rejection of the body of "forbidden" products, the development of depression and extreme conditions in the form of anorexia or bulimia.

Ducan Protein Diet - the essence of the weight loss method The author of the methodology is the French doctor Pierre Dukan. Since its appearance, the Ducan method has gained widespread because of the fact that a strict restriction on diet has been ruled out. "Eat as much as you want, " says P. Ducan.The doctor dedicated 19 books to the innovative way of losing weight. The scientist himself has been following a diet for more than 40 years and, as he claims, has no health problems. According to the author, the technique allows you to lose overweight, correct and stabilize the result without strict fasting and unbearable training.The Ducan diet belongs to protein diets:There are no practical restrictions on the volume of foods consumed by the category of permitted.There is a clear list of prohibited and permitted products.The base of the diet is protein foods.Carbohydrates are significantly limited and fats are excluded.The amount of salt is minimized, which delays water in the body.Alcohol is completely excluded. In the last stage, white wine for cooking dishes is allowed.The mandatory diet element is oat bran, which replaces one of the meals during the day. The bran is a dull hunger, normalizing digestion and removal of metabolic products.It is important to drink a sufficient amount of water, 2 liters a day necessary to reduce hunger and effectively removing metabolism. You can drink at any time. It is strictly forbidden to lose breakfast.It is necessary to drive an active lifestyle to prevent kidney problems. Why can you lose weight without the risk of gaining weight again, eating protein foods?Proteins digestion is accompanied by greater loss of calories than spent on metabolism of fats and carbohydrates.Protein in pure form significantly reduces the feeling of hunger and does not delay water in the body.Protein foods increase body resistance to infections.Protein does not allow muscles to "lose weight", supporting them in good condition, which means that it excludes skin relaxation. Pork, chicken, turkey ham

Stages, menuThe Ducan technique consists of 4, replacing the stages. The first two stages allow you to lose weight and the last two - to correct and stabilize the successful result. Each stage has a specific name and a list of products that can be consumed. The most important thing for weight loss is that there is no need to measure calories, eat as much as you want from the list of permits. To achieve the result, you cannot notice half of the diet, having achieved weight loss, but without correcting the result.Dyukan's diet: The first phase "Attack" The shortest and most important stage in terms of weight loss. Allowed to eat only protein foods. On average, the attacks are observed for 5 days, hesitant from 2 to 10 days and depend on excess body weight. Can you calculate the weight according to a simple formula: m = P - 100, where m is a mass in a kilo; P is growing in cm.The amount of pounds above normal The duration of the attack (days) Weight Loss for attack days (pounds) ≤ 5 kg 1 ≈ 1 ≤ 10 kg 3 1 - 2, 5 11 - 19 kg 5 by 3 ≥ 20 kg 7-10 of 5

Eating meals must be regular.You can eat as much as you want.At this stage, strong physical activity is prohibited, a 20 -minute walk per day. A list of products that can be consumed in any quantity, combinations and any season of the day: List of prohibited products: Pork;Mutton;Sugar;Vegetables and animal oils;Ketchup, mayonnaise, sour cream. Preparation Methods: Grid;In a double boiler.In the oven.Boiling;No oil and fat.You can combine products with each other.

Beef (with the exception of ribs).Horseman (except the lower abdomen).Veal;Lineup (liver, language);Bird without leather (with the exception of duck and goose).Rabbit;Pork, chicken, 2-4 %fat ham.Fresh fish (white and red).Smoked fish up to 10 %.Canned fish in its own juice, without oil.Crab sticks;Any seafood?Protein eggs in any form, without adding oil. Sometimes yolk is strong. Low -power dairy products (0 % fat content);One and a half tablespoon of oatmeal daily (no more and no less), adding to dairy products or in the form of cake.Ortoric drinks: coffee, tea, herbal tea, sugar soda (1, 5-2 liters per day).Spices: vinegar, caramel seeds, garlic, onions, mustard, parsley, pepper.

The second stage "rotation" At this stage, the main weight loss occurs. Will not be as hard as during the days of the attack - about 1 pounds per week. The duration of this stage depends on the numbers on the scales must be lost. Those. When you reach the desired weight, you should proceed to the next stage. Protein days alternate with protein -Vegetable. This means that in protein days you can eat the same as the first stage, and in the days of protein and vegetables, cooked or raw vegetables are added to the protein, but the base of the diet is still protein.The rotation scheme is selected individually. For example, 5 in 5 days, or 1 in 1.Vegetables cannot be seasoned with oil, but you can 0% yogurt, balmic vinegar, garlic.Methods of cooking vegetables: Grill, steam, boiling, erasing, baking in the oven.Make sure you consume 2 tablespoons of oat soup daily.It is necessary to drink at least 1, 5-2 liters of liquid a day.From physical activity, walking is recommended for at least half an hour a day. Forbidden Vegetables: Peas;Lentil;White and red beans;Beans;Potato;Corn. Features of the scene: The first 2 weeks the weight stops - this is normal.After 2 months from the beginning of the diet, the weight also begins to get lost slower due to the inclusion of body protective mechanisms (1, 5-2 kg per month). Some deliver, without observing significant shifts on the scales.

Allowed Vegetables:

Cucumbers;TomatoesRadish;Spinach;Asparagus;Black peas.Cabbage;Celery;OnionsAnise;Any leaf salad.Eggplant;Pumpkin;Mushrooms;Pepper;Currently, beets and carrots are allowed.

The third stage of diet is the "integration" phase At this stage, the weight is no longer lost, but the body is common in a new diet to stabilize the weight. The most difficult stage from a psychological point of view, related to the presence of many restrictions on the diet. The duration is calculated according to the following figure - 10 days each lost pound: Celery

Lost the kilo, kg The duration of the stage, days 5 50-60 10 100 20 200

The menu expands with new, delicious products, but strict rules for their consumption are set.The scene is divided into 2 equal half.6 days a week should eat protein foods (as in the days of protein and vegetables of the "rotation" stage).1 day a week (Thursday) must be purely protein (like the days of "attack").Every day you should use 2 tablespoons. oat bran.You should drink at least 1, 5-2 liters of liquid per day.Physical activity - walking about 25 minutes a day. Explanations for new products: 2 pieces of protein of bran, bread/whole grain day.1 serving of fruit per day.1 portion of starch -containing products per week.40 grams of cheese a day.Ham is common, warm pork, a lamb damage - 1 or 2 times a week.1 festive meal a week. In the second half of the scene they are also allowed: 1 portion of foods containing starch per week (total 2).1 festive meal per week (2 in total, but not 2 days in a row).

In the first half of the scene, in addition to the vegetables, you can add the following products:

Fruits - any other bananas, cherries, grapes, dried fruits, and nuts.1 part of the fruit = 1 piece for large and 2 pieces for small fruits.The cheeses are compact, with 15-17 %fat content, 60 grams a day. Exception - goat cheeses and cheeses like Rocher.Starch -containing products: spaghetti from solid grain grains (more preferred), Bulgarian wheat, couscous, golic, wheat, lentils, legumes, rice and potatoes (the least preferable). Lunch is a festive, favorite food 1 time a day. It doesn't matter if the chocolate cake or smoked chicken. Initially, you can apply a great deal, eat slowly, enjoy the product, but do not get the add -on.

The fourth stage is "stabilizing" At this stage, the final weight stabilization occurs due to the formation of protective mechanisms that need to be observed throughout life! The diet is placed by its creator as a proper, useful diet, therefore, at this stage, no longer regarded as a measure to maintain the harmony of the number, but as a healthy lifestyle.The basis of food is the rules given at the 'integration' stage.The main diet will be vegetables and proteins.1 exclusively protein day also remains (Thursday). Products containing starch

Daily should consume 3 tablespoons. oats bran.We must not forget compliance with the consumption regime - 1, 5 liters per day.It is necessary to take daily walks, 20 minutes a day. Changes to menu on protein day: The intake of red fish is limited: no more than 150 grams of smoke and no more than 200 grams of raw. The amount of white fish and seafood is not limited.When using chicken, wings, thighs and tails are forbidden. Turkey meat, these restrictions are not concerned.Of the milk products with 0 %fat, preferables to those containing less lactose should be given.Consumption of salt this day is reduced to a minimum. The above rules should be strictly observed, without giving yourself loose, otherwise an distribution will occur and the body will begin to return the previous weight!