Dukan diet and menu for effective weight loss

A protein diet is a food based primarily 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 a protein diet, when the amount of protein eaten increases, but, at the same time, other components are found in food - fats, carbohydrates and fiber. Such a diet is used, for example, by athletes who strive to increase muscle mass during the training period.

foods that are allowed and forbidden for the ducan diet

Remember to eat a balanced diet. Any restrictions in food are stressful for the body and the body. When choosing a way to lose weight, try to evaluate your health and fitness properly.

Principles of Protein Diet

The Dukan Protein Weight Loss Diet has four phases. First, only protein foods are eaten. This phase is called exposure. The second stage - alternately - when vegetables are also included in the diet, but it can be eaten only with protein products and only daily. During the fixation phase, a small amount of food containing complex carbohydrates and fats is slowly incorporated into the food. The final phase of stabilization is nutrition in accordance with the recommendations of a healthy diet, which aims to maintain optimal weight.

Practical tips for a protein diet:

  1. Eat when you are hungry and use only permitted foods.
  2. Drink at least 2 glasses of water every time you eat.
  3. In the first two stages of a protein diet, you should avoid fats, even oils.
  4. In the first weeks of the diet, do not exercise, as the body gets weaker.
  5. To make up for vitamin deficiencies, you must take supplements.

Effects of a Protein Diet

In terms of weight loss rate, protein diet is one of the most effective weight loss diets. In just a few days, you can get rid of the waist a few centimeters. However, very few people are able to bring their diet to the final stage of final stabilization. In practice, this means that after a strict monotonous protein diet, those who lose weight often experience an increase in the appetite for fruits, bread or even regular potatoes, which often leads to weight gain.

How to start a diet?

Phase 1 of the Ducan Diet

In the first step, you only need to take protein. The first phase of the Ducan diet can last from 2 to 10 days. It all depends on the number of kilograms that a person using this diet wants to lose. Usually, this period lasts from 3 to 5 days, as it is difficult to last longer by just eating protein foods. During this time, a person can lose weight from 1. 5 to 2. 5 kg of excess weight.

What You Can Eat in Phase 1 of the Ducan Diet:

  • lean beef (beef and roast beef),
  • skinless turkey,
  • language,
  • heart,
  • Slimming Meat Poison,
  • fish (sardines, mackerel, tuna, salmon, cod, trout), seafood,
  • low-fat yogurt, cottage cheese, milk or eggs.

The products mentioned above can be steamed or baked in the oven, but the main thing is to avoid fats, namely butter or vegetable oil. You can add vinegar, herbs, garlic, parsley, shallots, green onions, gherkins, pickled onions, lemon juice, salt, or mustard to taste.

It is best to drink plenty of water with food. Up to 5 liters a day. This helps cleanse the body of byproducts and toxins. In phase 1 of the Ducan diet, you should not eat bread, vegetables, fruits, pasta, rice or porridge.

After the first step, you can start eating vegetables.

Ducan Diet Phase 2

The second phase of the Ducan diet, the alternating phase, is less harsh than the first because vegetables are finally on the menu. This phase should last until the ultimate goal is achieved - the desired weight. There are various versions to calculate the duration of this stage. Some argue that for every pound lost, the average takes five to ten days. For example, if a person 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 supplement your diet:

  • tomato,
  • cucumber,
  • radish,
  • spinach,
  • broccoli,
  • asparagus,
  • chard,
  • eggplant,
  • cabbage,
  • onion,
  • celery,
  • zucchini,
  • pepper,
  • carrots.
what foods to eat in the second phase of the ducan diet

You can eat mushrooms. Potatoes, rice, corn and beans are prohibited. You should not use fat to make your vegetable salad, so you will be offered a substitute with lemon juice, grape vinegar, or low-fat yogurt.

Ducan Diet Phase 3

The third phase - fixation - is used to maintain weight and prevent the effects of yo-yo (overweight). The duration of this phase depends on the number of pounds dropped. On average, this is 10 days for every kilogram burned. For example, if the weight is reduced by 10 kg, the third phase of the Ducan diet should last 100 days.

Then you can start eating fruits, pasta, rice, potatoes, cheese, but not more often than twice a week. You can also start eating bread, but only with grains and no more than two pieces during the day. You can drink a glass of red wine for dinner. It is important that at least one day a week you limit your food from the first phase - that is, protein foods only.

Phase 4 of the Ducan Diet

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

Advantages and disadvantages of the Ducan Diet

The Ducan Diet became famous for its variety of foods that can be eaten 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 feel hungry. You do not have to count calories and count the amount of carbohydrates you eat. Plus, you can actually lose weight. But at what cost?

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

If you are concerned not only about weight loss but also health, consider choosing other methods. Much more important than rapid weight loss is the constant change of eating habits. The diet must be tailored to the lifestyle and individual needs of the body. If you are still wondering how to lose weight, do not hesitate and it is better to ask for help from experienced experts - nutritionists and nutritionists. They will be able to create a balanced diet, tell you how to choose quality foods and help you lose weight back to normal without endangering your health. Take care of yourself!