Ducan's diet contains 4 stages. The first is called "attack". During it, you need to eat only permitted foods that contain a large amount of protein, and there are almost no fats and carbohydrates in them. Pierre Dukan has studied for a long time how certain foods act on the body. The results of the nutritionist's research were books, as well as a diet named after him.
The essence and requirements of the Ducan diet and the "attack" stage
The diet, developed by Pierre Ducan, involves minimizing the intake of fats and carbohydrates, which contribute to excess weight. Those who are losing weight are allowed to eat protein foods in sufficient quantities. This type of food contains protein, which will provide energy, but will not turn into body fat.
Ducan's diet consists of four stages, these are:
- "attack";
- "cruise";
- "consolidation";
- "stabilization".
"Attack" is the shortest stage, it lasts a week on average. The duration depends on the weight of the losing weight person:
- If you need to lose no more than 10 kg, then it is enough to adhere to the "attack" diet for 5 days.
- If you need to lose 10-30 kg, use the first stage of the Ducan diet for 5-7 days.
- For about 10 days, you will have to adhere to such a diet for people who in the future want to get rid of 30 or more kg.
You can use the "attack" stage of the Ducan diet within 10 days. It is impossible to adhere to this diet longer, as it can lead to health problems. The mechanism of action of the "attack" is as follows: the body almost ceases to receive carbohydrates and fats, therefore it begins to consume the previously accumulated fat deposits of the person himself. At the same time, there is no depletion of muscle mass, since protein food containing protein does not allow you to do this.
Losing weight does not have to experience an acute feeling of hunger, since you can eat permitted food in almost unlimited quantities, at any time of the day. But it is important to make portions not too large, so that the stomach that had been stretched before gradually narrows and returns to normal.
What can and can not be eaten with the Ducan diet?
This is what the fighters for harmony will have to give up, it is:
- flour products;
- cereal porridge;
- chocolate;
- sugar, sweets and drinks containing it;
- fatty sauces;
- butter;
- fruits;
- nuts;
- vegetable oils.
The list of permitted foods should appeal to people who decide to lose those extra pounds.
Pierre Dukan in his writings gives a list of 72 products. What a nutritionist permits can be divided into the following groups:
- Chicken, turkey, beef, rabbit.
- Meat by-products, products from them. These include: liver, tongue, lean ham, kidneys.
- Low-fat dairy products. These are: cottage cheese, kefir, milk, low-fat processed cheese curds.
- Seafood.
- Eggs. You should limit the use of yolks to two per day, but proteins can be eaten in unlimited quantities.
- Canned food and fish.
The following list of foods can be included in the diet, but in limited quantities. It:
- greens;
- olive oil;
- lemons;
- sauces;
- bran (up to 2 tablespoons per day).
To avoid dehydration of the body, you must drink at least two liters of water per day. Some of this liquid can be replaced with green tea and goji berry decoction.
Ducan's diet: menu of the "attack" stage for every day
It is quite varied. Deliciously prepared dishes will delight the fighters for slimness, they will not allow starvation.
First day
- Make an omelet with chicken or quail eggs and milk for breakfast. Finish your meal with milk or green tea.
- Treat yourself to healthy Ducan chicken soup for lunch. Add some ginger to the mint tea. This drink will finish the first day's lunch.
- For an afternoon snack, cottage cheese pancakes, steamed or in the oven, are relied on. They are allowed to drink with skim milk.
- Dinner includes mackerel baked in foil and a glass of kefir.
Second day
- If you have time to miss bread, a bran tortilla will replace it. Place a slice of fat-free ham on top of it. This sandwich should be accompanied by a glass of unsweetened coffee or tea.
- Prepare salmon fish soup for lunch. Serve with a boiled egg, sprinkle with a little green onions. Finish your meal with lemon balm and lemon.
- An afternoon snack will certainly cheer you up. This meal will delight gourmets. How else? After all, for an afternoon snack you can enjoy an airy dessert made from whipped proteins, sweetener and lemon juice. Wash down this delicious dish with tea.
Day three
Start your morning with porridge made from oat bran and milk. Cheer up with a cup of coffee or tea.
Lunch includes chops made from minced meat or fish, as well as herbal tea.
Dukan-style pancakes of bran, eggs and milk rely on afternoon tea. Warm pastries go well with a glass of delicate kefir.
Make the oven-baked turkey meatballs for dinner. Top this meat delicacy with natural yogurt when serving.
Fourth day
- Boil yourself a couple of chicken or 3-5 quail eggs in the morning. Wash them down with coffee or tea.
- Boneless chicken nuggets can be baked in the oven or fried with a minimum amount of olive oil in a skillet. They will start your lunch, and end it with a glass of green tea.
- For an afternoon snack, boil goji berries in boiling water. Enjoy this broth like bran muffins.
- End the day with an omelet roll stuffed with red fish. Sip herbal tea at the end of your meal.
The fifth day
- For breakfast, try scrambled eggs and ham, drink tea.
- For lunch, bake the chicken in the oven, make a decoction of chamomile.
- For an afternoon snack, treat yourself to drinking yoghurt and lemon tart.
- The dinner menu includes a fish soufflé, steamed fish fillets and whipped whites, and a ginger drink.
Sixth day
- It starts with an omelet, to which you serve Ducan cheese, as well as coffee or tea.
- For lunch, you can taste chicken breast, which you can boil or grill. Finish this meal with tea made with mint and chamomile.
- At an afternoon snack, you can eat bran cookies, drink liquid yogurt.
- For dinner, put an omelet with shrimps and green onions, tea.
Seventh day
- For breakfast, eat cheesecakes, drink coffee or tea.
- You are supposed to have a meat dish for lunch. Let it be a beef or game steak. Finish your meal with a glass of lemon balm tea.
- For an afternoon snack, try milk porridge with bran.
- This day and the entire "attack" stage ends with a meat pie and kefir.
The first stage of the Dukan "attack" diet requires a reduction in salt in the diet. So that the food is not bland, it is allowed to season it with a small amount of spices, lean sauces.
Check out how to prepare some of the Ducan Diet. They are great for the "attack" stage.
