Ducan's Diet For Vegetarians

2024 Author: Josephine Shorter | [email protected]. Last modified: 2024-01-07 17:49

Ducan's diet for vegetarians

The famous nutritionist Pierre Ducan has developed a weight loss program not only for people who eat meat, but also for vegetarians. The menu is also based on protein products, however, meat is not included in it, that is, people eat products of exclusively plant origin.

Content:

• Ducan's vegetarian diet basics
• Allowed Products
• Sample menu for 7 days
• Vegetarian Recipes
• Reviews and results

Ducan's vegetarian diet basics

There is no fundamental difference in the Ducan's diet for meat-eaters and vegetarians. Kilograms go away due to the fact that protein food predominates in the menu, and in significant quantities. Vegetarians are obliged to comply with this rule, but they will not eat animal products.

Attack phase for vegetarians

The "Attack" phase in the process of losing weight is the first. It is aimed at destroying fat cells and actively breaking down fats. In the first stage, you can get rid of 2-4 kg. Depending on the individual characteristics of the organism, the "Attack" can last from 3 to 10 days.

The author of the weight loss method allows you to eat the following foods:

• Soy meat;
• Tofu cheese;
• Milk products.

Cruise phase for vegetarians

If we consider the duration of the “Cruise” phase, then it does not have a specific time frame. This stage can continue until the person achieves the results he is striving for.

The second phase, according to the method of a French nutritionist, involves the alternation of days when only protein foods can be consumed with days when vegetables and dairy products are allowed. Food of plant origin can be consumed practically without restrictions, but there are some products that are prohibited. First of all, this applies to vegetables containing a lot of starch in their composition.

Some recommendations should be followed in order to properly pass the "Cruise" phase:

1. Oat bran should be on the menu every day. Their volume is at least 2 tablespoons.
2. You should drink at least 2 liters of water per day.
3. Outdoor walks are a must. Moreover, you need to walk for 30 minutes, but not less.

Consolidation phase for vegetarians

The Anchoring phase cannot be ignored as it is very important. Its main goal is to prevent weight gain and stabilize the result. As for the duration of this phase, it depends on how many kilograms the person has lost.

During "Fixation" you can eat dairy products, fruits. Twice every 7 days, it is allowed to include in the menu dishes from the usual diet that a person had before the diet.

Stabilization phase for vegetarians

The “Stabilization” phase is a phase with no time limit. In order not to gain excess weight, it must be adhered to throughout life. It does not imply strict menu restrictions or strict rules.

You just need to adhere to the following recommendations:

• Once a week you need to arrange a fasting day for yourself. During unloading, you can only eat protein foods.
• Eat at least 3 tablespoons of oat bran every day.

Allowed Products

Vegetarians should include only those foods that contain proteins in their diet. The diet of such people involves the rejection of fish and meat, but during the diet they can be replaced with soy counterparts. This will allow you to cook almost any dish, including cutlets, zrazy, meatballs. It is allowed to use soy meat in bars for eating.

Permitted foods for vegetarians on the Ducan diet:

• Eggs.
• Low-fat cottage cheese, yogurt, kefir, milk.
• Soy cheese, feta cheese.
• Vegetables and mushrooms.
• Groats.
• Soy meat.
• Legumes.
• Fruit. Bananas and grapes are banned.

Since vegetarians refuse to eat fish and meat, they should definitely include eggs and sour milk drinks in their menu. Without them, it is impossible to saturate the body with iron and other useful vitamins and minerals.

Sample menu for 7 days

1. Monday:

   • First breakfast - Oatmeal porridge
   • Second breakfast - Toast with jam
   • Main Meal - Vegetable Soup
   • Afternoon snack - Yogurt
   • Dinner - stewed vegetables
   • Snack before a night's rest - A glass of kefir

2. Tuesday:

   • First breakfast - Boiled chicken egg, a slice of cheese
   • Second breakfast - Tea and muffin
   • Main Meal - Pea Soup
   • Afternoon snack - Fruit
   • Dinner - Vegetables and rice
   • Snack Before Night Rest - Glasses of Milk

3. Wednesday:

   • First breakfast - Muesli soaked in milk
   • Second breakfast - Oatmeal cookies
   • Main Meal - Cabbage Soup
   • Afternoon snack - A glass of kefir and a cupcake
   • Dinner - Stuffed Pepper
   • Snack before a night's rest - A glass of fermented baked milk

4. Thursday:

   • First breakfast - Milk-based porridge
   • Second breakfast - Fruit
   • Main Meal - Mushroom Soup
   • Afternoon snack - Yogurt with a handful of nuts
   • Dinner - Stewed mushrooms, buckwheat
   • Snack before a night's rest - A glass of kefir

5. Friday:

   • First breakfast - Scrambled eggs
   • Second breakfast - Toast with jam
   • Main Meal - Vegetable Soup
   • Afternoon snack - Fruit
   • Dinner - stewed vegetables
   • Snack Before Night Rest - Glass of Milk

6. Saturday:

   • First breakfast - Boiled egg, a slice of cheese
   • Second breakfast - Tea with a cupcake
   • Main meal - Pea soup
   • Afternoon snack - Cupcake and kefir
   • Dinner - Vegetable salad with tofu cheese
   • Snack before a night's rest - A glass of fermented baked milk

7. Sunday:

   • First breakfast - Muesli in milk
   • Second breakfast - Oatmeal cookies
   • Main Meal - Bean Soup
   • Afternoon snack - Fruit
   • Dinner - Deruny with vegetable salad
   • Snack before a night's rest - A glass of kefir

Vegetarian Recipes

Apple tofu pie. To prepare the dish, you will need the following products:

• Apple.
• Tofu - 200 g.
• Chicken egg white - 1 pc.
• Kefir (can be replaced with liquid cottage cheese) - 2 tbsp. l.
• Cinnamon, sugar substitute - to taste.
• Orange zest - 2 tbsp l.
• Powdered milk - 1.5 tbsp. l.

The tofu is crushed, mixed with a sugar substitute, orange peel, cottage cheese and flavoring are added. Beat the protein into a foam, add cinnamon and a spoonful of milk powder into it. The apples are cut into slices. The protein mixture is poured into a mold, the apples are spread on it, and the top is covered with tofu dough. The pie is removed to the oven and baked for 40 minutes at 40 ° C.

Bean salad with balsamic vinegar. To prepare a dish, you will need products such as:

• 200 g beans.
• 10 g of vegetable oil.
• 150 g of onions.
• A tablespoon of balsamic vinegar.
• Pepper and salt to taste.

The beans are soaked for 10 hours, after which they are boiled and cooled. The onion is cut into half rings and mixed with beans. The salad is seasoned with vinegar, oil, salt and pepper.

The vinaigrette. To prepare it, you will need the following products:

• 300 g of beets.
• 200 g of carrots.
• A pound of potatoes.
• 700 g of sauerkraut.
• A pound of canned peas.
• 30 ml of vegetable oil.

All vegetables should be boiled, cut into cubes, mixed and seasoned with oil.

Reviews and results

Vladimir (36) writes: “I used to go in for sports professionally, but after the injury I had to forget about it. Life turned out in such a way that I gained a lot of excess weight. From friends I heard about Ducan's vegetarian diet. I decided to try it. After I removed meat from my menu, an unprecedented lightness appeared in my body within a week. Collecting all the willpower "into a fist" I began to lose weight. In just 2 months I managed to lose 15 kg - this is an excellent result!"

Oksana (24 years old) writes: “Vegetarianism has been of interest to me for a long time, but I could not completely abandon meat products. When I learned that a vegetarian diet can help me lose weight, I decided to give it a try. I really lost weight, and also made many new acquaintances who are my like-minded people. I want to give advice: you need to lose weight correctly so as not to harm your health. Being too thin is bad."

Alla (47 years old) writes: “I have always had excess weight, sometimes I tried to fight it with the help of various diets. The most effective of these was a meat-free protein diet. She helped me get rid of those extra pounds, and my body became much slimmer. I am no longer ashamed of going to the beach in a swimsuit. I recommend to all my friends to give up meat, as it has a negative effect on the body."

The author of the article: Kuzmina Vera Valerievna | Endocrinologist, nutritionist

Education: Diploma of the Russian State Medical University named after NI Pirogov with a degree in General Medicine (2004). Residency at Moscow State University of Medicine and Dentistry, diploma in Endocrinology (2006).