The Ducan diet consistently has top lists with the best dietary standards. Almost every third weight loss tried to adhere to this. It has a lot of critical reviews due to the need for strict diet control. However, statistics show that almost everyone sitting in it threw too much weight and did not gain it anymore.
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 general public. An individual weight loss method, created by a doctor, became very popular and in demand almost immediately.
The essence and principles of the Ducan diet
The main essence of the diet is to divide the whole period of weight loss into 4 stages, each of which has a different diet.
The basic principles of the Ducan diet are based on the following:
- Exclude fatty meats from your diet.
- Eat chicken, turkey. Fish should also not contain too much fat.
- Lean dairy products are allowed. Natural yogurt with fruit additives is allowed.
- Sugar and salt - strictly to the minimum, but various natural sweeteners and spices are not excluded.
- For each phase, only one specific product list is specified.
- Vegetables should be boiled or steamed or cooked.
- It is necessary to drink up to 2 liters of drinking water a day.
- Consume 1 tablespoon of oat bran daily in the morning.
Great!Steamed vegetables such as potatoes and some legumes are not recommended for steaming.
Where to start
Before starting a diet, you should definitely prepare for a positive result. You can watch a motivational movie or read reviews about 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 for which this weight loss method is not suitable for an individual.
Stages of the Dukan protein diet
Weight loss will be followed by fatigue and constant tiredness.
- Attack.
- Toggle (also called Cruise).
- Anchor.
- Stabilization.
Duration
The first stage "Attack" is the shortest, its duration depends on the initial weight of the lost weight. If you need to lose up to 5 kg of excess weight, then the "Attack" should be extended only for 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 greater than 30 kg, then the duration of the stage will be 10 days.
The second phase of "Alternation" is the basis of the Ducan diet. Its duration also depends on being overweight. It is necessary to follow the diet stage until the weight loss reaches the required weight. On average, the "alternation" or "cruise" period lasts from 2 to 6 months.
The duration of the third stage "Consolidation" depends on the number of pounds thrown. Every pound lost is 10 days of the phase.
It is recommended to make the fourth stage "Stabilization" habit for the rest of your life, as it helps to maintain your weight at a normal level and stay healthy.
Description and rules of stages
First, the body must be prepared to reduce diet and then the weight loss process begins, after which it is necessary to consolidate the result and get used to a new lifestyle without harmful products.
Attack
During the period of attack, the body must be adjusted to destroy fat. You can eat at any time of the day, but only certain foods.
Meat and fish should be boiled or steamed. It is allowed to add vanilla or coconut powder to the yogurt.
Alternatively or cruise
The cruise involves alternating days of vegetables and protein. You can alternate them from 1 to 5 days. Nutritionists suggest following a 1/1 or 2/2 pattern. As a protein, you can consume products from the attack phase and low-fat curd, kefir.
Great!The consumption of potatoes, rice, peas, avocados and cereals is strictly forbidden.
Connection or integration
A more benign stage at which the Ducan menu allows subsidies. Once every 7-10 days, you can arrange regular days and eat whatever you want in moderation. But at the same time, during the same period, it is necessary to spend 1 day of unloading, completely protein.
Rice, peas, pasta, potatoes and beans are only allowed to be eaten twice a week. Cheese and bread must also be cut.
Stabilization
Pierre Dukan recommends that you stay on the menu of the Stabilization stage for life. This diet enables the smooth formation of a proper lifestyle.
The main principles of the fourth phase:
- Drink up to 2 liters per day. clean water.
- Be active, walk in the fresh air for half an hour a day.
- Perform a protein fasting day once a week.
- Start each morning with 3 tbsp. large. oatmeal
List of approved products for each stage
| Nutrition stage | Allowed products |
| Attack |
|
| Switching |
|
| Anchor |
|
| Stabilization | You can eat everything, but in moderation. However, it is recommended that you switch completely to the right diet. |
Sample menu for each day for all stages
An example of a weekly menu for all stages of the Ducan diet:
| Stage | breakfast | Dinner | Dinner |
| Attack |
|
|
|
| Switching | Protein day:
Belkovo - Vegetables Day:
|
|
|
| Anchor | The menu is almost identical to the rotation phase diet. Now you can eat pasta twice a week, boil 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.
Dish recipes
The Ducan Diet has a wide variety of recipes. Everything is prepared only from permitted foods included in the diet.
Ducan soup soup
The soup requires the following ingredients:
- 500 ml chicken broth.
- 1 smoked chicken leg.
- 1 onion
- 2 tablespoons. large. oat bran?
- half a teaspoon of vegetable oil;
- 1/2 teaspoon turmeric
- spices and salt to taste.
It should be prepared as follows:
- Finely chop the onion.
- Lightly grease a saucepan with oil to brown the onions a little.
- Remove the skin from the ham, separate the meat from the bones and cut them into small pieces.
- Pour the broth over the fried onions and add the oat bran and meat to it.
- Boil everything on 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, then it is better not to salt the broth.
Cottage cheese casserole
The casserole diet is prepared without sugar and salt, ideal for the protein day of the alternating phase.
The following ingredients are required:
- 500 grams of low-fat cottage cheese (not in grains).
- 4 chicken eggs
- sugar substitute.
Gradually preparing low-calorie sugar looks like this:
- Puree the curd and mix with the eggs.
- Soak the sweetening tablets with a little water and add them to the curd mass, mix.
- Grease a baking tray with a piece of butter.
- Place the curd in a uniform layer and place in the oven for half an hour at 170 ° C.
Note!To prevent burning and sticking to the baking sheet, you can sprinkle the bran in the mold.
Du mayonnaise
Du-mayonnaise for Attack is made from the following products:
- 3 raw egg yolks.
- 100 ml of Vaseline oil.
- 1 koutmoustard?
- 1 teaspoon of apple cider (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 the yolks with salt.
- Add sugar substitute and mix.
- Late for 1 tsp. pour in liquid paraffin, stirring gradually.
- Continuing to beat the mixture, add the vinegar and lemon juice.
Another variation of Du mayonnaise is suitable for the Attack phase. For this you will need:
- 300 ml of light yogurt without additives (can be replaced with diet curd).
- 3 hard boiled egg yolks.
- 1 koutmoustard?
- Salt and pepper to taste.
You should cook it like this:
- Grind the yolks with a fork until soft.
- Add yogurt and mix well.
- Add salt and mustard with pepper, mix again.
Pierre Ducan's plant-based diet for meat intolerance
Vegetarians will find it difficult to follow the Ducan diet, especially on protein days. However, there is an effective method of non-stop transport - to replace animal protein with vegetable protein. Soy will help a lot here. In the third stage, 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 stage, all the excess mass is discarded, as this is the goal of the rotation phase. In the last stages, the result is consolidated, so 1-2 kg can be left.
Contraindications
The Dukan diet has many contraindications, so before using it, you should definitely consult a doctor.
Note!Although this diet has been developed by a physician, it has received many critical reviews from other experts and nutritionists.
Its contraindications are:
- kidney and liver disorder
- hypertension;
- the presence of problems with the gastrointestinal tract.
- hormonal disorder and endocrine system disorder.
- old age or adolescence;
- pregnancy or breast-feeding.
- vegetable protein or lactose allergy.
Advantages and disadvantages
Weight loss will be followed by fatigue and constant tiredness. Pierre Ducan has many advantages:
- There are no strict limits on the amount of food consumed.
- A balanced and varied diet.
- Rapid weight loss in the first stage, which motivates to continue the diet further.
- Healthy gradual weight loss and a long fasting period will not allow you to regain the lost weight.
This technique revealed the following disadvantages:
- Liver and kidney function deteriorates.
- Metabolism slows down.
- Appetite is suppressed, resulting in constant fatigue and drowsiness.
- Due to the excessive production of ketone bodies, an unpleasant odor is secreted from the mouth.
- Vitamin deficiency.
- The appearance of constipation.
- Hormonal imbalance.
Ducan Diet Frequently Asked Questions
Despite the 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 has a disorder in the functioning of certain organs and body systems and has not been consulted by a doctor. In other cases, such foods may not cause serious harm to the body.
I can use during pregnancy and breastfeeding
Pregnant and lactating women should not follow this diet. The Ducan diet menu for every day can not provide the body with all the necessary nutrients and vitamins. And during the hard days of fasting, stress and fatigue come, which can be detrimental to new mothers.
Alcohol is possible
Alcohol is not recommended, but can be used in food preparation.
Note!Alcohol is high in calories and is unhealthy. In addition, poisoning the body reduces its motivation to lose weight, as it reduces its strength, will and desire for something.
Honey is possible
The Dukan diet prohibits the consumption of not only honey, but also dried fruits with nuts. They contain elevated glucose levels, like some types of berries.
What bran to use
The most useful are the oat bran, with the use of which should start every day. This is a simple but effective way to start your metabolism, which slows down during any diet.
What is COM?
COM simply means skimmed milk powder. It is difficult to find in regular stores, but is often used in the preparation of dietary products from the Ducan diet.
What to do in case of failure
Since the diet is quite harsh, it will be very difficult for people who are just starting to lose weight to get used to it. You do not have to stop in case of damage, you just have to continue eating according to the scheme further, as if there was no violation. However, it will be necessary to add an extra day to the stage at which food overconsumption occurred.
Note!If there is a resolution, it would be helpful to increase the endurance 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 from doctors, ordinary people who have tried it show the effectiveness of the technique. It will take a lot of patience and willpower for the entire required period, but the results will pay off with interest.