The Ducan Diet has consistently topped lists of the very best eating patterns. Almost every third weight loss tried to stick to it. She has many critical reviews due to the need for strict dietary monitoring. But statistics show that almost everyone who sat on it threw out a lot of excess weight and no longer got it.
The Dukan diet was developed by French nutritionist Pierre Dukan. It took him almost 40 years to carry out all the necessary research and present the final result of his work to the public. An individual method of losing weight, created by a doctor, has become very popular and in demand almost immediately.
The essence and principles of the Ducan diet
The main essence of the diet is the division of the entire period of weight loss into 4 phases, each of which has a different diet.
The basic principles of the Ducan diet are based on the following:
- Exclude fatty meats from the diet.
- Eat chicken, turkey. Fish should also not contain much fat.
- Lean dairy products are allowed. Natural yogurt with fruit additives is allowed.
- Sugar and salt - strictly to a minimum, but various natural sweeteners and spices are not excluded.
- For each phase, only a specific product list is characteristic.
- Vegetables should be boiled or steamed or grilled.
- It is imperative to drink up to 2 liters of still drinking water a day.
- Consume 1 tablespoon of oat bran daily in the morning.
Important!Starchy vegetables such as potatoes and some legumes are not recommended for steaming.
Where do I start?
Before you start a diet, you should definitely set yourself up for a positive result. You can watch a motivational movie or read reviews of those who managed to lose all those extra pounds thanks to the Ducan menu.
In addition to motivation, it is important to see a doctor or dietitian. It may be possible to identify certain diseases due to which this method of losing weight is not suitable for a person individually.
Stages of the Dukan protein diet
It is necessary to lose weight on the Ducan diet in 4 phases, which have the following names:
- Attack.
- Alternative (also called Cruise).
- Anchoring.
- Stabilization.
Duration
The first phase "Attack" is the shortest, its duration depends on the initial weight of the losing weight. If you need to lose up to 5 kg of excess weight, "Attack" should only be extended by 2 days from 5 to 10 kg - by 3, from 10 to 20 kg - 5, from 20 to 30 kg - a week. When the excess is more than 30 kg, the duration of the stage will be 10 days.
The second phase "Alternative" is the basis of the Ducan diet. The duration also depends on obesity. It is necessary to adhere to the nutritional phase until the weight loss reaches the required weight. On average, the period "Alternation" or "Cruise" lasts from 2 to 6 months.
The duration of the third phase of "Consolidation" depends on the number of pounds thrown away. Every kilogram lost is 10 days after the phase.
It is recommended to make the fourth step "Stabilization" a habit for the rest of your life as it helps keep your weight in normal and stay healthy.
Description and rules for stages
First, the body must be prepared to cut down on the diet, then the process begins to lose weight, after which it is necessary to consolidate the result and get used to a new lifestyle without harmful products.
Attack
During the attack period, the body must be adjusted to destroy fat. You can eat at any time of the day, but only certain foods.
Meat and fish must be boiled or steamed. It is allowed to add vanilla powder or coconut to yogurt.
Shifting or cruise
The cruise is about changing vegetable and protein days. You can change them from 1 to 5 days. Nutritionists recommend sticking to a 1/1 or 2/2 regimen. As a protein you can consume products from the attack phase and low-fat curd, kefir.
Important!Consumption of potatoes, rice, peas, avocados and cereals is strictly prohibited.
Docking or consolidation
A more benign stage where Ducan's menu allows indulgence. Once every 7-10 days you can arrange regular days and eat whatever you want with moderation. But at the same time in the same period it is necessary to spend 1 reading, completely protein day.
Rice, peas, pasta, potatoes and beans should only be eaten twice a week. Cheese and bread should also be cut down.
Stabilization
Pierre Dukan recommends sticking to the menu on the stabilization phase for life. This nutrition makes it possible to smoothly form a proper lifestyle.
The main principles of the fourth phase:
- Drink up to 2 liters daily. pure water.
- Be active, walk in the fresh air for half an hour a day.
- Complete a protein fasting day once a week.
- Start each morning with 3 tbsp. l. oatmeal
Table of approved products for each step
| Dietary stage | Allowed products |
| Attack |
|
| Alternative |
|
| Anchoring |
|
| Stabilization | You can eat anything but in moderation. However, it is recommended to switch completely to proper nutrition. |
Sample menu for each day for all phases
Description of an example of a weekly menu for all phases of the Ducan diet:
| Scene | Breakfast | Dinner | Dinner |
| Attack |
|
|
|
| Alternative | Protein day:
Belkovo - vegetable day:
|
|
|
| Anchoring | The menu is almost identical to the ration of the rotation phase. Now you can eat pasta 2 times a week, cook potatoes in their skins or cook soups with them. | ||
| Stabilization | Any recipes made from natural products for proper nutrition. |
Note!You can independently develop a menu for each day of the Dukan diet.
Recipes for dish
The Ducan Diet has a wide variety of recipes. All are prepared only from permitted foods that are included in the diet.
Ducan soup
The soup requires the following ingredients:
- 500 ml chicken broth;
- 1 smoked chicken thigh
- 1 onion
- 2 tbsp. l. oat bran;
- half a teaspoon of vegetable oil;
- 1/2 teaspoon turmeric
- spices and salt to taste.
It must be prepared as follows:
- Finely chop the onion.
- Lightly grease a frying pan with oil to brown the onions a little.
- Remove the skin from the ham, separate the meat from the bones and chop them into small pieces.
- Pour broth over the fried onions and add oat bran and meat to it.
- Cook everything over low heat and simmer for 15 minutes.
- Then add turmeric, spices and salt if necessary and mix.
Note!If the smoked ham is already salty, it is better not to salt broth.
Cabin cheese casserole
The diet stew is prepared without sugar and salt, ideal for the protein day in the alternating phase.
The following ingredients are required:
- 500 g low-fat cottage cheese (not granulated)
- 4 chicken eggs
- sugar substitute.
The step-by-step preparation of low-sugar sugar looks like this:
- Mash the curd and mix it with the eggs.
- Soak sweet tablets in a little water and add them to the curd, mix.
- Grease a baking tray with a piece of butter.
- Place the curd in an even layer and place it in the oven for half an hour at 170 ° C.
Note!To prevent the pan from burning and sticking to the baking tray, you can sprinkle bran on the mold.
You mayonnaise
Du-mayonnaise for Attack is made from the following products:
- 3 raw egg yolks
- 100 ml petroleum jelly;
- 1 teaspoon mustard;
- 1 teaspoon cider vinegar (can be replaced with wine);
- a few drops of lemon juice;
- a pinch of salt;
- half a tablet of sugar substitute.
According to the algorithm you need:
- Beat egg yolks with salt.
- Add sugar substitute and stir.
- Slowly in 1 tsp. pour in liquid paraffin, stirring gradually.
- Continue beating the mixture, pour in the vinegar and lemon juice.
Another variant of Du mayonnaise is suitable for the Attack phase. For him you need:
- 300 ml light yogurt without additives (can be replaced with diet curd);
- 3 egg yolks of hard-boiled eggs;
- 1 teaspoon mustard;
- salt and pepper to taste.
You must prepare it this way:
- Grind egg yolks with a fork until smooth.
- Add yogurt and mix well.
- Add salt and mustard with pepper, mix again.
Pierre Ducan's vegetable diet for meat intolerance
Vegetarians will have a hard time sticking to the Ducan diet, especially on protein days. However, there is an effective method to transfer it without interruption - to replace animal proteins with vegetable ones. Soy will help a lot here. In the third step, it is necessary to increase the amount of vegetables in the diet.
results
During the attack period, a rapid weight loss of 2 to 7 kg occurs. In the second step, all excess mass is discarded as this is the target facing the alternation phase. In the final stages, the result is consolidated so that 1-2 kg can go away.
Contraindications
The Dukan diet has many contraindications, before using it, you should definitely consult a doctor.
Note!Although this nutritional method was developed by a physician, it has received many critical reviews from other specialists and nutritionists.
Its contraindications are:
- disturbance of the kidneys and liver
- hypertension;
- the presence of problems with the gastrointestinal tract
- endocrine disruption and disruption of the endocrine system;
- old age or adolescence
- pregnancy or lactation
- allergy to vegetable protein or lactose.
Pros and cons
To lose weight on Dr. Pierre Ducan's diet has many benefits:
- There are no strict limits on the amount of food consumed.
- A balanced and varied diet.
- Rapid weight loss in the first phase, which motivates to continue the diet further.
- Healthy gradual weight loss and a long period of attachment do not allow you to regain the lost pounds.
This technique revealed the following disadvantages:
- The function of the liver and kidneys deteriorates.
- Metabolism is lowered.
- Appetite is suppressed, resulting in constant fatigue and drowsiness.
- Due to excessive production of ketone bodies, an unpleasant odor is emitted from the mouth.
- Avitaminosis.
- The occurrence of constipation.
- Hormonal imbalance.
Ducan Diet Frequently Asked Questions
Despite a detailed description of each phase of the Ducan diet, people still have many questions.
What is dangerous
Pierre Ducan's diet can be dangerous if the person losing weight had disorders in the work of certain organs and body systems and was not consulted by a doctor. In other cases, such food can not cause serious harm to the body.
Can I use during pregnancy and breastfeeding
Pregnant and lactating women should not adhere to this diet. The Ducan diet menu for every day can not provide the body with all the necessary nutrients and vitamins. And during hard fasting days comes stress and fatigue, which can be harmful to young mothers.
Is alcohol possible
Alcohol is not recommended, but it can be used for cooking.
Note!Alcohol has a high calorie content and is unhealthy. In addition, the intoxication of the body reduces the mood of motivation by losing weight, as it lowers his strength, will and desire for something.
Is it possible tax
The Dukan food system prohibits not only eating honey but also dried fruits with nuts. They contain elevated glucose levels, as do some types of berries.
Which bran to use
The most useful is oat bran, where the use should begin every day. This is a simple but effective way to kickstart your metabolism, which is lowered during any diet.
What is COM
COM stands for simply skimmed milk powder. It is hard to find in regular stores, but it is often used to make diet products from the Ducan diet.
What to do in case of breakdown
Since the diet is quite harsh, it will be very difficult for people who have just started to lose weight to get used to it. Do not give up in case of breakdown, just continue to eat according to the scheme further, as if there was no violation. However, it will be necessary to add an extra day at the stage where the overeating took place.
Note!If there is a breakdown, it will be helpful to increase the strength load to lose the calories you have accumulated.
Dukan food can rightly be considered the "queen" of all diets. Over the years, it has helped thousands of desperate overweight people lose weight. Despite the negative reviews of doctors, ordinary people who have tried it point to the effectiveness of the technique. It takes a lot of patience and willingness to persevere throughout the required period, but the results pay off with interest.