The Ducan diet has consistently topped the charts for the best eating patterns. Almost one in a third of the thinners tried to keep it off. It has many critical reviews due to the need for strict control over adherence to the diet. But statistics show that almost everyone who sat on it lost a lot of excess weight and no longer gained it.
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 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 weight loss period into 4 stages, each of which has a different diet.
The basic principles of the Ducan diet are based on the following:
- Exclude fatty meat from the diet.
- Eat chicken, turkey. Fish should not contain a lot of fat either.
- 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 certain list of products is characteristic.
- Vegetables should be boiled, steamed, or broiled.
- It is imperative to drink up to 2 liters of drinking water a day.
- Consume 1 tablespoon of oat bran daily in the morning.
Important!Starchy vegetables like 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 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 dietitian. It may be possible to identify certain diseases, so this method of losing weight is not suitable for one person individually.
Stages of the Dukan protein diet
Losing weight with the Ducan diet is necessary in 4 stages, which have the following names:
- Attack.
- Alternation (also called cruise).
- Funding.
- Stabilization.
Duration
The first stage "Attack" is the shortest, its duration depends on the initial weight of the weight lost. If you need to lose up to 5 kg of excess weight, then the "Attack" should be extended only 2 days, from 5 to 10 kg - from 3, from 10 to 20 kg - 5, from 20 to 30 kg - a week. When the excess is greater than 30 kg, the duration of the stage will be 10 days.
The second phase "Alternation" is the basis of the Ducan diet. Its duration also depends on excess weight. It is necessary to adhere to the nutritional stage until the weight loss reaches the required weight. On average, the "Alternating" or "Cruising" period lasts from 2 to 6 months.
The duration of the third stage "Consolidation" depends on the number of pounds shed. Each kilogram lost is 10 days of the phase.
It is recommended to make the fourth stage "Stabilization" a habit for the rest of your life, as it helps to keep your weight in the normal and stay healthy.
Description and rules of stages.
First, the body must be prepared to reduce the diet, 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 attack period, the body must adjust 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 powdered vanilla or coconut to yogurt.
Alternating or Cruise
The cruise consists of alternating days of vegetables and proteins. You can alternate them from 1 to 5 days. Nutritionists recommend following a 1/1 or 2/2 regimen. As protein, you can consume products of the attack phase and low-fat curd, kefir.
Important!The consumption of potatoes, rice, peas, avocados and cereals is strictly prohibited.
Coupling or consolidation
A more benign stage in which Ducan's menu 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 discharge, completely protein.
Rice, peas, pasta, potatoes, and beans can only be eaten twice a week. You also need to reduce cheese and bread.
Stabilization
Pierre Dukan recommends sticking to the stabilization stage menu for life. This nutrition allows you to form a correct lifestyle without problems.
The fundamental principles of the fourth phase:
- Drink up to 2 liters daily. clean water.
- Be active, walk outside for half an hour a day.
- Perform a protein fast day once a week.
- Start every morning with 3 tablespoons. l. oatmeal
Table of approved products for each stage
| Diet stage | Allowed Products |
| Attack |
|
| Alternation |
|
| Funding |
|
| Stabilization | You can eat everything, but in moderation. However, it is recommended to switch completely to proper nutrition. |
Sample menu for every day for all stages
Description of an example of a weekly menu for all stages of the Ducan diet:
| Stage | Breakfast | Dinner | Dinner |
| Attack |
|
|
|
| Alternation | Protein Day:
Belkovo - vegetable day:
|
|
|
| Funding | The menu is almost identical to the rotation phase ration. Now you can eat pasta twice a week, boil potatoes with their skins, or cook soups with them. | ||
| Stabilization | All recipes made with natural products in terms of proper nutrition. |
Note!You can independently develop a menu for every day of the Dukan diet.
Dish recipes
The Ducan diet has a wide variety of recipes. All of them are prepared only with allowed 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 turmeric
- spices and salt to taste.
It should be prepared like this:
- Finely chop the onion.
- Lightly grease a skillet with oil to lightly brown the onions.
- Remove the skin from the ham, separate the meat from the bones and chop them into small pieces.
- Pour the broth over the fried onions and add the oat bran and meat.
- Bring everything to a boil over low heat and simmer for 15 minutes.
- Then add the turmeric, spices, and salt, if necessary, and mix.
Note!If the smoked ham is already salty, it is better not to salt the broth.
Cottage cheese casserole
The dietary casserole is prepared without sugar and without salt, ideal for the protein day of the Alternate phase.
The following ingredients are required:
- 500 g of low-fat cottage cheese (not granulated);
- 4 chicken eggs;
- Sugar substitute.
The low calorie sugar step-by-step preparation looks like this:
- Crush the curd and mix it with the eggs.
- Soak the sweetener tablets with a little water and add 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.
Note!To prevent the casserole from burning and sticking to the baking sheet, you can sprinkle the bran into the pan.
Du mayonnaise
Du-mayonnaise for the attack is prepared from the following products:
- 3 raw egg yolks;
- 100 ml of petroleum jelly;
- 1 teaspoon cup;
- 1 teaspoon apple 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 the egg yolks with salt.
- Add the sugar substitute and stir.
- Slowly for 1 tsp. pour in the liquid paraffin, gradually stirring.
- Continuing to beat the mixture, pour in the vinegar and lemon juice.
Another variant 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 diet curd);
- 3 boiled egg yolks;
- 1 teaspoon cup;
- 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 Diet for Meat Intolerance
Vegetarians will find it difficult to stick to the Ducan diet, especially on protein days. However, there is an efficient method to transfer it without interruption: replace animal proteins with vegetable proteins. 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 dough is thrown away, since this is the objective for the alternation phase. In the later 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.
Note!Although this nutritional method was compiled by a doctor, it has received many critical reviews from other specialists and nutritionists.
Its contraindications are:
- kidney and liver disorder;
- hypertension;
- the presence of problems with the gastrointestinal tract;
- hormonal disturbance and disturbance of the endocrine system;
- old age or adolescence;
- pregnancy or lactation period;
- allergy to vegetable protein or lactose.
Advantages and disadvantages
Losing weight with the Dr. Pierre Ducan diet has many advantages:
- There are no strict restrictions on the amount of food consumed.
- A balanced and varied diet.
- Rapid weight loss in the first stage, which motivates to continue with the diet.
- Gradual and healthy weight loss and a long holding period will not allow you to regain the lost pounds.
This technique revealed the following disadvantages:
- The function of the liver and kidneys deteriorates.
- The metabolism slows down.
- Appetite is suppressed, as a result of which there is constant fatigue and drowsiness.
- Due to the excessive production of ketone bodies, an unpleasant odor is emitted from the mouth.
- Avitaminosis.
- The appearance 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.
That is dangerous
The Pierre Ducan diet can be dangerous if the person who loses weight had interruptions in the functioning of certain organs and body systems and was not consulted by a doctor. In other cases, such foods cannot cause serious harm to the body.
Can I use during pregnancy and lactation?
Pregnant and lactating women should not follow this diet. The menu of the Ducan diet 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 set in, which can be detrimental to young mothers.
Is alcohol possible?
Alcohol is not recommended, but can be used in food preparation.
Note!Alcohol is high in calories and unhealthy. In addition, intoxication of the body reduces the motivational mood of weight loss, since it decreases your strength, will and desire for something.
Is it possible darling?
Dukan's food system prohibits eating not only honey, but also dried fruit with walnuts. They contain high levels of glucose, like some types of berries.
What bran to use
The most useful are oat bran, the use of which should begin every day. This is a simple but effective way to jump-start your metabolism, which slows down during any diet.
What is COM
COM stands for simply skimmed milk powder. It is difficult to find in regular stores, but it is often used in the preparation of dietary products of 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 should not give up in case of breakdowns, you should just 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 in which the supercharging occurred.
Note!If there is a breakdown, it will help to increase the force load to lose the calories that you have accumulated.
Dukan food can rightfully 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 point to the effectiveness of the technique. It will take a lot of patience and the will to endure for the entire required period, but the results will be worth it.