After the publication of a book by French nutritionist Pierre Ducane "Regime Ducane", a lot of people in the world have managed to use the principles of a diet Ducane for weight loss.Externally, this scheme is very similar to other well-known, little-carbohydrate regime, the kremlin diet, the diet of american astronauts, the diet atkinsa, etc., But, on the approach of loss of weight of Dukane there are a few differences.
As stated in the famous nutritionist, each person at birth, there are strictly a certain number of fat cells - adipocytes. More than their more likely to develop obesity. In addition, by boosting the nutrition of these fat cells can be split into two, which allows you to accumulate large reserves of fat. When the use of plans, only decreases the amount of fat, but the number of cells remains unchanged. therefore, it is difficult to retain a good weight. Therefore, Pierre Ducane recommends that you do not just stick to some plans and a lifetime to follow invented their system of power. Before you begin a diet, you can calculate your ideal weight on our free calculator diet Ducane. After that, you'll know exactly how much you need to lose weight, as well as the approximate duration of each phase.
The power system Dukane consists of several phases.
In a first phase, you have to attack the fat cells, activate the process of separation of the adipose tissue. This phase is called "ATTACK" and its duration depends on your initial weight and the weight that you want to have. The "ATTACK" phase for a duration of 3 to 7 days, up to a maximum of 10. At this stage, on average, from 2 to 6 kg
When the excess weight is 10 kg phase duration is 3 days; from 10 to 20 kg 3 - 5 days; 20 to 30 kg 5 - 7 days and 30 kg - 5 to 10 days.
In the "Attack" phase is allowed only proteins: meat, fish, eggs and low-fat dairy products. Take this phase for you may be that one day, perhaps ten. During this phase, you can suffer from dry mouth and bad breath. All this does is confirm the fact that the process has begun and everything is going well. At this stage, it is very important to drink at least a litre and a half of water per day. You can eat any quantity of food at any time, the essential to respect the following rules:
- To exclude from the boiled beef and veal, rabbit, pork and lamb meat, goose and duck. The meat may be eaten even fried, but when frying not to use the oil and the sauce.
- The animals from chicken and turkey before eating, need to remove the skin), lean ham, beef liver, or chicken liver, all boiled fish, grilled or steamed, as well as seafood.
- You can eat up to two eggs per day. If you have high cholesterol, don't eat more than 3 to 4 eggs per week. The protein is without limits.
- The animals of low-fat dairy products: yogurt, yogurt and yoghurt flavoured with coconut, vanilla or lemon. The amount of fruit, the yogurt should be limited to two per day.
- The sugar is prohibited, the salt can be consumed in small quantities.
- When cooking, you can use a sugar substitute, vinegar, spices, spices, garlic, onion, gherkins, lemon juice, mustard. Can also use the sugar-free gum).
- Recommended for sports and daily walks for 20 minutes.
In addition, in this period, you need to eat a half tablespoons of oat bran per day. Oats are generally companion throughout your diet and become one of the main components of the ration after its completion. And this is not surprising: the oat bran are rich in sugar and protein, and they absorb water in the intestine, increasing the size and give us the feeling of satiety. Its also improve heart and weaken the constipation (which may disturb you in the early stages of the plan).
The second phase – "CRUISE"
Long this phase is also strictly individual and can be from one to several months, until you reach the desired weight.
The phase consists of alternating two diets: protein days with days when you include in the food ration of an unlimited number of vegetables to complement the meat, fish, poultry and low-fat dairy products.
In the diet of this phase, you can introduce the vegetables: raw, cooked, or cooked in a leaf, artichoke, asparagus, aubergine, broccoli, any other, cabbage, celery, chicory, courgettes, cucumbers, beans, leeks, onions, mushrooms, peppers, squash, radishes, sorrel, beans, soy, spinach, tomatoes and turnips. If you want to get a fast weight loss, it is best to eat only when you feel the hunger. All the vegetables that contain lots of starch potatoes, rice, cereals, peas, beans, lentils and avocados — on the "boat" stage banned. The rules of the second phase are the following.
- Of one to five days in the pure protein (as in the "Attack" phase), you alternate with from one to five days, when proteins are added to the vegetables:
- If you want to lose 10 kg, it is recommended alternating 1 PP / 1 PL (1 day own proteins and then 1 day protein+vegetables), but you can 3/3 , or 5/5
- If you want to lose 10 to 20 kg , it is recommended that striping 5/5
- If you want to lose 20 to 30 kg , it is recommended alternates : 5/5
- The consumption of oat bran increases to two tablespoons per day.
- The duration of your daily walking increases of up to 30 minutes.
- You continue to drink at least a litre and a half of water per day.
The pattern of the alternation, you can change at any time.
In this phase, are allowed:
- 1 teaspoon of skim milk cocoa;
- 1 tablespoon of cornstarch;
- 2 tablespoons of soya cream;
- 1 teaspoon of cream of 3% to 4%;
- 2-3 drops of the oil in the frying pan;
- 30 gr. the cheese is less than 6% by weight dry - 3 tablespoons of white or red wine;
- 1 tablespoon of ketchup.
From this list, choose ONLY TWO VALID PRODUCT per DAY.
You can use it for cooking, baking or meals:
- Agar-agar, gelatin.
- Drinks light only 1 kcal in a glass and no more.
- The sugar substitutes.
- All of the spices.
- Adjika, hot pepper.
- Milk powder, milk ( poluobnazhennoy and skim milk).
- Natural canned fish.
- The soy sauce.
- Surimi ( fake sticks of crab, not more than 8 per day!).
Example of daily menu "Proteins + vegetables":
- Breakfast: coffee or tea two small non fat yogurt or 225 g of fat cottage cheese, a piece of lean turkey, chicken or lean ham or an egg.
- Second breakfast: a small low-fat yogurt or 115 g fat cottage cheese.
- Lunch: stew of mushrooms (without oil), canned tuna, tea or coffee, with the fat of the cream.
- The taste: oatmeal pancake with a slice of lean ham, chicken or salmon.
- Dinner: soup of zucchini, beef skewers, dessert "the Floating island" of egg whites.
The third phase of "FIXATION"
At this stage, it is necessary to fix the result obtained, the return to a normal diet. The main task of this stage of the diet is to prevent the return of the lost kilos.
The duration of phase 3 depends on how many kilos you lose weight. On each lost a kilo in 10 days.
During this phase 3, you can eat the following products:
- the products of phase 1;
- vegetables for phase 2;
- 1 serving of fruit per day, except for bananas, cherries, grapes;
- 2 slices of bread per day;
- 40 g of a mature cheese;
- 2 servings of starchy foods per week (example: potatoes, pasta, rice, corn, beans, peas).
And in addition: in a week, you can afford 2 meals, which Ducane is called feast, a festive dinner (this is A meal, and not on the bottom). This meal you can afford anything you want! It is very important not to make treats two consecutive days. But not necessarily: 1 time per week (preferably Thursday) DAY-SPECIFIC PROTEINS.
The fourth phase - "STABILIZATION"
The purpose of this step is to stabilize the weight.
During this phase, you eat normally, but observe the 2 principles:
- 1 day per week must be a day own proteins;
- 3 tablespoons of oat bran per day;
The duration of this phase is not limited, but it is advisable to follow the recommendations of the Pierre Ducane for a lifetime.
The benefits of a regime Ducane:
- the plan is not as dangerous as the basis of its form of natural products. The plan allows get rid of excess weight, even in cases where this is not the first diet and the body already taken in a sustainable reaction of the different experiences;
- to quickly the first pounds, and this contributes to the motivation;
- not very aggressive plan, even the foodies who love to cook and eat;
- no limitation in the amount of food and time of reception;
- the plan is simple, it is possible to follow anywhere: at home, at work, in a coffee shop.
- in the body produces ketone bodies, they suppress the appetite, but can cause fatigue in the first few days;
- deficiencies in trace elements and vitamins. It is recommended to take a complex of vitamins;
- the deficit of the fat. It is recommended to add a little fat of vegetable origin;
- the diet can quickly annoy those who do not like to cook.