Dukan diet and menus for effective weight loss

A protein diet is a diet based mainly on protein foods. The most popular diet of this type is the Dukan Slimming Diet, which limits the intake of carbohydrates and fats in the diet. However, we can also talk about protein diets, when the amount of protein consumed increases, but at the same time, other components are present in the diet - fats, carbohydrates and fibers. This diet is used, for example, by athletes who work to increase muscle mass during the training period.

permitted and prohibited foods for the ducan diet

Remember to eat a balanced diet. Any food restriction is a stress for the body and for the body. When choosing a way to lose weight, try to properly assess your health and fitness.

Principles of protein diet

The Dukan protein weight loss diet has four phases. In the first, only protein foods are consumed. This phase is called exposure. The second stage - alternating - is the time when vegetables are also included in the diet, but they can only be consumed with protein products and on alternate days. During the fixation phase, small amounts of foods containing complex carbohydrates and fats are incorporated very slowly into the diet. The final stage of stabilization is nutrition according to healthy dietary recommendations, which aim to maintain an ideal weight.

Practical tips for a protein diet:

  1. Eat when you are hungry and use only allowed foods.
  2. Drink at least 2 glasses of water each time you eat.
  3. In the first two stages of a protein diet, you should avoid fats, even oils.
  4. During the first few weeks of dieting, do not exercise, as the body is significantly weakened.
  5. To make up for vitamin deficiencies, you should take supplements.

Effects of protein diet

In terms of weight loss rate, a protein diet is one of the most effective weight loss diets. In just a few days, you can get rid of a few inches from your waist. However, very few people are able to take the diet to the final stage of final stabilization. In practice, this means that after a monotonous, restrictive protein diet, those who lose weight often develop an increased appetite for normal fruit, bread or even potatoes, which often leads to weight gain again.

How to start a diet?

Phase 1 of the Ducan Diet

In the first step, you should consume only proteins. The first phase of Ducan's diet can last from 2 to 10 days. It all depends on the number of pounds that a person on this diet wants to get rid of. Most of the time, this period lasts from 3 to 5 days, because it is difficult to survive longer by consuming only protein foods. During that time, a person can lose 1, 5 to 2, 5 kg of excess weight.

What you can eat in phase 1 of the Ducan diet:

  • lean meat (fillet and roast beef),
  • skinless turkey,
  • languages,
  • liver,
  • Lean offal,
  • fish (sardines, mackerel, tuna, salmon, cod, trout), seafood,
  • nonfat yogurt, cottage cheese, milk or eggs.

These products can be steamed or baked, but the main thing is to avoid grease, that is, butter or any vegetable oil. You can add vinegar, herbs, garlic, parsley, chives, green onions, cucumbers, pickled onions, lemon juice, salt or mustard to taste.

It is recommended to drink a lot of water with meals. Up to 5 liters per day. This helps to cleanse the body of toxins and residual by-products. In the 1st phase of the Ducan diet, you should not eat bread, vegetables, fruits, pasta, rice or porridges.

After the first step, you can start eating vegetables.

Ducan Diet Phase 2

The second phase of Ducan's diet, the alternating phase, is less harsh than the first because vegetables are finally on the menu. This phase should last until the final goal is reached - the desired body weight. There are different versions for calculating the duration of this phase. Some argue that for every pound lost, it should take, on average, five to ten days. For example, if someone wants to lose 10 kg of excess weight, then at this stage the diet should be used for at least 50 days.

In the second phase of the diet, you can add items to your diet:

  • tomatoes,
  • cucumbers,
  • radish,
  • spinach,
  • broccoli,
  • asparagus,
  • chard,
  • eggplant,
  • cabbage,
  • leeks,
  • celery,
  • zucchini,
  • pepper,
  • carrots.
what foods can be consumed in the second phase of the ducan diet

You can eat mushrooms. Potatoes, rice, corn and vegetables are prohibited. You cannot use fats to season your vegetable salads, so you will be offered a substitute sauce with lemon juice, wine vinegar or low-fat yogurt.

Ducan Diet Phase 3

The third phase - fixation - is used to maintain weight and prevent the yo-yo effect (recover excess weight). The duration of this phase depends on the number of pounds lost. On average, it takes 10 days for each kilogram burned. For example, if body weight is reduced by 10 kg, the third phase of the Ducan diet should last for 100 days.

So, you can start eating fruits, pasta, rice, potatoes, cheese, but no more than twice a week. You can also start eating bread, but only with whole grains and no more than two slices during the day. You can have a glass of red wine for dinner. It is important that at least one day a week you limit yourself to foods from the first phase - that is, only protein foods.

4th Phase of the Ducan Diet

The last phase of the Ducana Diet should last the rest of your life. You can eat anything related to a healthy diet. Fatty foods, fast food, sugary drinks, refined sugars and processed foods should disappear from your life. A very important element of this phase is the choice of one day a week, when the meal will consist exclusively of protein foods, as in the first phase.

Advantages and disadvantages of the Ducan diet

The Ducan Diet became popular due to the wide variety of foods that can be consumed during the diet, as severe restrictions are only present in the first stage of this nutritional system. You should not eat at certain times of the day, but only when you are hungry. You do not need to count calories and count the amount of carbohydrates you eat. In addition, you can actually lose weight. But at what cost?

Numerous studies show that the diet does give an effective result in weight loss, but, for some reason, the side effects of this diet are hardly taken into account. Excess protein is bad for the kidneys, which is why the Ducan Diet is not intended for people with urinary tract problems. Excessive use of a protein diet can cause kidney stones or kidney failure. The diet is also bad for the liver and even the brain, which needs glucose, which has no place in the early stages of this nutritional system.

If you are concerned not only with weight loss, but also with health, consider choosing a different method. Much more important than rapid weight loss is the constant change in eating habits. The diet must be adapted to the lifestyle and the individual needs of the body. If you still do not know how to lose weight, do not hesitate and it is better to ask for help from experienced specialists - nutritionists and nutritionists. They will be able to create a balanced diet, tell you how to choose quality foods and help you normalize your weight without harming your health. Take care!