The Ducan diet has always been at the top of lists of the best eating habits. Almost every third person losing weight has tried to stick with it. She has a lot of critical reviews due to the need for strict control over diet compliance. But statistics show that almost everyone who sat on it lost a lot of excess weight and didn't gain any more.
The Dukan Diet was developed by French nutritionist Pierre Dukan. It took him almost 40 years to do all the necessary research and present the end result of his work to the general public. An individual method of weight loss, 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 the division of the entire period of weight loss into 4 stages, each of which has a different diet.
<1_img_centerxx>The basic principles of the Ducan diet are based on the following elements:
- Exclude fatty meat from the diet.
- Eat chicken, turkey. The fish should not contain a lot of fat either.
- Lean dairy products are allowed. Plain yogurt with fruit additives is allowed.
- Sugar and salt - strictly at a minimum, but various natural sweeteners and spices are not excluded.
- For each phase, only a certain list of products is characteristic.
- Vegetables should be boiled or steamed, or grilled.
- It is imperative to drink up to 2 liters of plain water per day.
- Consume 1 tablespoon of oat bran per day in the morning.
Important!Starchy 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 motivating movie or read the reviews of those who managed to lose all those extra pounds thanks to the Ducan menu.
In addition to motivation, it is important to consult a doctor or a dietitian. It may be possible to identify some diseases, due to which this method of weight loss is not suitable for an individual person.
The steps of the Dukan protein diet
Losing weight with the Ducan diet is necessary in 4 steps, which have the following names:
- Attack.
- Alternation (also called Cruise).
- Anchoring.
- Stabilization.
Duration
The first stage "Attack" is the shortest, its duration depends on the initial weight of the weight loss. If you need to lose up to 5 kg of excess weight, the "Attack" should be prolonged by only 2 days, from 5 to 10 kg - from 3, from 10 to 20 kg - 5, from 20 to30 kg - a week. When the excess is greater than 30 kg, then the duration of the stage will be 10 days.
The second phase "Alternation" is the basis of the Ducan regime. Its duration also depends on the excess weight. It is necessary to adhere to the nutritional stage until the weight loss reaches the required weight. On average, the "Alternance" or "Cruise" period lasts from 2 to 6 months.
The duration of the third step "Consolidation" depends on the number of kilos thrown. Each kilogram lost corresponds to 10 days of the phase.
It is recommended that you make the fourth step "Stabilization" a habit for the rest of your life, as it helps you maintain your normal weight and stay healthy.
Description and rules of the stages
First of all, the body should be prepared to reduce the diet, then the process of losing weight begins, after which it is necessary to consolidate the result and get used to a new way of life without harmful products.
Attack
During the Attack period, the body must be adjusted to destroy fat. You can eat any time of the day, but only certain foods.
Meat and fish should be boiled or steamed. It is allowed to add vanilla powder or coconut to yogurt.
Alternation or Cruise
The cruise consists of alternating vegetable days and protein days. You can alternate them from 1 to 5 days. Nutritionists recommend sticking to a 1/1 or 2/2 diet. As a protein, you can consume products of the attack phase and light curd, kefir.
Important!The consumption of potatoes, rice, peas, avocados and cereals is strictly prohibited.
Mooring or consolidation
A more benign stage where the Ducan card allows indulgences. Once every 7-10 days, you can organize 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 can only be eaten twice a week. Cheese and bread should also be cut.
Stabilization
Pierre Dukan recommends sticking to the menu of the Lifetime stabilization step. This nutrition helps to gently form a correct lifestyle.
The main principles of the fourth phase:
- Drink up to 2 liters per day. clean water.
- Be active, walk in the great outdoors for half an hour a day.
- Perform a protein fast day once a week.
- Start each morning with 3 tbsp. l. groats
Table of approved products for each stage
- lean meat (turkey and chicken);
- a fish;
- chicken eggs (no more than 2 pieces per day);
- certain types of natural herbs and spices (mustard, sugar substitute, vinegar, garlic, lemon juice);
- low-fat yogurts without additives.
- phase 1 products;
- asparagus;
- artichoke;
- eggplant, radish, turnip, zucchini;
- white cabbage, broccoli;
- mushrooms;
- onions and leeks;
- pumpkin;
- tomatoes and cucumbers;
- sorrel, spinach, celery;
- Beans.
- the products of the first two phases;
- fruits and berries (except cherries, bananas, melons and grapes);
- 2 slices of bread per day;
- ripe cheese varieties;
- potatoes;
- Pasta;
- rice, beans and peas.
Sample menu for each day for all stages
Description of an example of a weekly menu for all the stages of the Ducan diet:
- melted cheese with scrambled eggs;
- chicken fricasques;
- Omelette;
- boiled eggs;
- baked meat chips.
- lean steamed chicken or fish cutlets;
- chicken broth or mashed soups;
- boiled or baked chicken;
- bone-in meatballs;
- Lean veal steaks with lemon juice and thyme.
- baked meatballs with herbs;
- egg rolls with ham;
- steamed or baked fish;
- light fish pie.
- Ham omlette;
- dyukanovskie syrniki;
- hard-boiled or soft-boiled egg;
- skim cheese.
Belkovo - vegetable day:
- hard and soft eggs;
- raw or grilled;
- omelet or scrambled eggs with tomatoes;
- oat bran pancakes.
- cutlets or chicken meatballs;
- ducan flatbread;
- mashed chicken soup;
- hear;
- lean chicken kebabs.
- boiled or baked chicken with grilled vegetables;
- meatball soup;
- vegetable salads;
- vegetables cooked with meat.
- soups and broths with lean meat;
- baked or steamed fish;
- top with vegetables and kefir.
- baked fish with mushrooms;
- vegetable stew;
- Steamed chops with steamed vegetables.
To note!You can independently develop a menu for each day of the Dukan diet.
Recipes of dishes
The Ducan diet offers a wide variety of recipes. All are prepared only from permitted foods included in the diet.
Ducan soup soup
The soup requires the following ingredients:
- 500 ml of chicken broth;
- 1 smoked chicken thigh;
- 1 onion;
- 2 tbsp. l. Oat bran;
- half a teaspoon of vegetable oil;
- 1/2 teaspoon of turmeric
- spices and salt to taste.
It should be prepared like this:
- Finely chop the onion.
- Lightly grease a pan 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.
- Bring everything to a boil over low heat and simmer for 15 minutes.
- Then add the turmeric, spices and salt, if necessary, and mix.
To note!If the smoked ham is already salted, it is better not to salt the broth.
Cottage cheese casserole
The diet casserole is prepared without sugar and salt, ideal for the protein day of the alternation phase.
The following ingredients are required:
- 500 g of low-fat (non-grainy) cottage cheese;
- 4 chicken eggs;
- Sugar substitute.
The step by step preparation of low calorie sugar looks like this:
- Crush the curd and mix it with the eggs.
- Soak the sweetener lozenges with a little water and add them to the curd mass, mix.
- Grease a baking dish with a piece of butter.
- Place the curd in an even layer and bake for half an hour at 170 ° C.
To note!To prevent the casserole from burning and sticking to the baking sheet, you can sprinkle the bran on the pan.
Mayonnaise
Mayonnaise for Attack is prepared from the following products:
- 3 raw egg yolks;
- 100 ml of petroleum jelly;
- 1 teaspoon mustard;
- 1 teaspoon of apple cider vinegar (can be replaced with wine);
- a few drops of lemon juice;
- a pinch of salt;
- half a tablet of sugar substitute.
Depending on the algorithm, you will need:
- Beat the egg yolks with salt.
- Add the sugar substitute and stir.
- Slowly for 1 tsp. pour in the liquid paraffin, stirring gradually.
- While continuing to beat the mixture, pour in the vinegar and lemon juice.
Another variation of Du mayonnaise is suitable for the attack phase. For him you will need:
- 300 ml of light yogurt without additives (can be replaced with dietary curd);
- 3 hard-boiled egg yolks;
- 1 teaspoon mustard;
- salt and pepper to taste.
You need to cook it like this:
- Grind the yolks with a fork until smooth.
- Add the 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 stick to the Ducan diet, especially on protein days. However, there is an effective method of transferring it without interruption - replacing animal protein with vegetable protein. Soy will help a lot here. At the third stage, it is necessary to increase the amount of vegetables in the diet.
results
During the attack period, rapid weight loss of 2-7 kg occurs. At the second stage, all the excess mass is discarded, as this is the objective facing the phase of alternation. In the final stages, the result is consolidated, so 1-2 kg may disappear.
Contraindications
The Dukan diet has many contraindications, therefore, before using it, you should definitely consult a doctor.
To note!Although this nutritional method was compiled by a doctor, it received a lot of reviews from other specialists and nutritionists.
Its contraindications are:
- disruption of the kidneys and liver;
- hypertension;
- the presence of problems with the gastrointestinal tract;
- hormonal disruption and disruption of the endocrine system;
- old age or adolescence;
- period of pregnancy or breastfeeding;
- allergy to vegetable proteins or lactose.
Advantages and disadvantages
Losing weight with the diet of Dr Pierre Ducan has many advantages:
- There are no strict restrictions on the amount of food consumed.
- A balanced and varied diet.
- Rapid weight loss at the first stage, which motivates to continue the diet further.
- Healthy, gradual weight loss and a long period of Fastening will not put you back on those pounds.
This technique revealed the following drawbacks:
- The function of the liver and kidneys deteriorate.
- The metabolism slows down.
- Appetite is suppressed, resulting in constant fatigue and drowsiness.
- Due to the excessive production of ketones, an unpleasant odor is emitted from the mouth.
- Avitaminosis.
- The onset of constipation.
- Hormonal imbalance.
Frequently asked questions about the Ducan diet
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 has had disturbances in the work of certain organs and systems of the body, and has not been consulted by a doctor. In other cases, these foods cannot cause serious damage 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 the days of difficult fasting, stress and fatigue occur, which can be harmful for young mothers.
Is alcohol possible
Alcohol is not recommended, but it can be used in food preparation.
To note!Alcohol is high in calories and is bad for your health. In addition, intoxication of the body lowers the motivational mood of weight loss as it reduces its strength, willpower and desire for something.
Is it possible darling
The Dukan food system prohibits eating not only honey, but also dried fruits with nuts. They contain high levels of glucose, like certain types of berries.
What sound to use
The most useful are oat bran, the use of which should begin every day. It's a simple yet effective way to jumpstart your metabolism, which slows down during any diet.
What is COM
COM simply stands for skimmed milk powder. It is difficult to find in ordinary stores, but it is often used in the preparation of dietary 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 are just starting to lose weight to get used to it. You should not give up in the event of a breakdown, you just need to continue to eat according to the scheme, as if there was no violation. However, it will be necessary to add an additional day of the stage at which the overeating occurred.
To note!In the event of a breakdown, it will be useful to increase the force load in order to lose the calories that you have accumulated.
Dukan food can rightly be considered the "queen" of all diets. Over the years of its existence, it has helped thousands of desperate overweight people lose weight. Despite negative reviews from doctors, ordinary people who have tried it emphasize the effectiveness of the technique. It will take a lot of patience and willpower to last the required period, but the results will pay off with interest.