The Ducan Diet has consistently topped the list of the best eating habits. Almost every third person who lost weight tried to stick to it. She has many critical reviews due to the need for strict control over diet adherence. But statistics show that almost everyone who sat on it lost a lot of excess weight and stopped gaining weight.
The Dukan Diet was developed by the French nutritionist Pierre Dukan. It took him almost 40 years to do 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, is very popular and in demand almost immediately.
Essence and Principles of the Ducan Diet
The main essence of the diet is dividing the total weight loss into 4 phases, each with a different diet.
The basic principles of the Ducan Diet are based on the following:
- Exclude fatty meat from the menu.
- Eat chicken, turkey. Fish shouldn't be high in fat either.
- Lean dairy products are allowed. Natural yogurt with added fruit is allowed.
- Sugar and salt - strictly to a minimum, but various natural sweeteners and spices are not excluded.
- Only a certain list of products is characteristic of each phase.
- Vegetables need to be boiled or steamed or grilled.
- It is imperative to drink up to 2 liters of still drinking water daily.
- Consume 1 spoonful of oat bran daily in the morning.
Important!Starchy vegetables like potatoes and some legumes are not recommended for steaming.
Where should I start
Before starting a diet, it is imperative to prepare for a positive result. Watch a motivational movie or read reviews from those who lost all those extra pounds thanks to the Ducan menu.
In addition to motivation, it is important to see a doctor or nutritionist. It is possible that certain diseases can be identified that make this method of weight loss unsuitable for a person individually.
Phases of the Dukan Protein Diet
Losing weight on the Ducan diet is required in 4 stages, which have the following names:
- Attack.
- Change (also called cruise).
- Anchoring.
- Stabilization.
Duration
The first phase "attack" is the shortest, its duration depends on the initial weight of losing weight. If you need to lose up to 5 kg of excess weight, then the "attack" will have to be extended by only 2 days, from 5 to 10 kg - by 3, from 10 to 20 kg - 5, from 20 to 30 kg - a week. If the excess is more than 30 kg, the duration of the stage is 10 days.
The second phase "Alternation" is the basis of the Ducan diet. Its duration also depends on the obesity. It is necessary to keep to the nutritional phase until the weight loss is achieved. On average, the "Alternation" or "cruise" lasts- Period 2 to 6 months.
The duration of the third stage "consolidation" depends on the number of pounds shed. Each kilogram lost corresponds to 10 days of the phase.
It is recommended that the fourth stage, Stabilization, be made a habit for the rest of your life as it will help keep your weight within normal limits and stay healthy.
Description and rules of the stages
First of all, it is necessary to prepare the body for reducing the diet, then the process of losing weight begins, after which it is necessary to consolidate the result and get used to a new lifestyle without harmful products.
attack
During the attack phase, the body has to be prepared 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 permissible to add yogurt with vanilla powder or coconut.
Take turns or cruise
The cruise is about alternating vegetable and protein days. You can switch between 1 and 5 days. Nutritionists recommend sticking to a 1/1 or 2/2 program. As a protein, you can consume products from the attack phase and low-fat cottage cheese, kefir.
Important!The consumption of potatoes, rice, peas, avocados and cereals is strictly prohibited.
Docking or Consolidation
A milder phase in which Ducan's menu allows enjoyment. Once every 7-10 days, you can schedule regular days and eat what you want in moderation. At the same time, however, it is necessary to spend 1 discharging, completely protein-containing day in the same period.
Rice, peas, pasta, potatoes and beans can only be consumed twice a week. Cheese and bread also need to be cut back.
stabilization
Pierre Dukan recommends sticking to the stabilization phase menu for life. This diet makes it possible to have a correct lifestyle smoothly.
The main principles of the fourth phase:
- Drink up to 2 liters a day. clean water.
- Be active, walk in the fresh air for half an hour a day.
- Do a protein fasting day once a week.
- Start every morning with 3 tbsp. l. oatmeal
Table of approved products for each level
| Diet phase | Approved Products |
| attack |
|
| Change |
|
| anchoring |
|
| stabilization | You can eat anything, but in moderation. However, it is recommended to switch to proper diet completely. |
Sample menu for every day for all stages
Description of an exemplary weekly menu for all phases of the Ducan diet:
| stage | breakfast | dinner | dinner |
| attack |
|
|
|
| Change | Protein day:
Belkovo - Vegetable Day:
|
|
|
| anchoring | The menu is almost identical to the rotation phase ratio. Now you can eat pasta twice a week, boil potatoes in their skins or cook soups with them. | ||
| stabilization | All recipes from natural products as for proper nutrition. |
Notice!You can independently develop a menu for each day of the Dukan Diet.
Dish recipes
The Ducan Diet offers a wide variety of recipes. All of them are prepared only from approved foods that are included in the diet.
Ducan soup soup
The soup needs the following ingredients:
- 500 ml of chicken broth;
- 1 smoked leg of chicken;
- 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 as follows:
- 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 into small pieces.
- Pour the stock 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 turmeric, spices and, if necessary, salt and mix.
Notice!If the smoked ham is already salty, 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 transition phase.
The following ingredients are required:
- 500 g of low-fat cottage cheese (not grainy);
- 4 chicken eggs;
- Sugar substitute.
The step-by-step preparation of low-calorie sugar looks like this:
- Mash the quark and mix with the eggs.
- Soak the sweetener tablets with a little water and add to the quark mixture, mix.
- Grease a baking dish with a piece of butter.
- Put the quark in an even layer and place in the oven at 170 ° C for half an hour.
Notice!To prevent the casserole from burning and sticking to the baking sheet, you can sprinkle the bran on the pan.
You mayonnaise
Du-Mayonnaise for Attack is made from the following products:
- 3 raw egg yolks;
- 100 ml of petroleum jelly;
- 1 teaspoon mustard;
- 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 egg yolks with salt.
- Add sugar substitute and stir.
- Slowly for 1 tsp. Pour in liquid paraffin, stirring gradually.
- Keep beating the mixture, pour in 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 quark);
- 3 egg yolks hard-boiled eggs;
- 1 teaspoon mustard;
- Salt and pepper to taste.
You need to cook it like this:
- Grind the 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 people with meat intolerance
Vegetarians will have a hard time sticking to the Ducan Diet, especially on protein days. However, there is one effective way to transmit it without interruption - replacing animal proteins with vegetable ones. 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 phase there is a rapid weight loss of 2 to 7 kg. In the second stage, all excess mass is thrown off as this is the goal of the transition phase. In the final stages, the result is consolidated so that 1-2 kg can go away.
Contraindications
The Dukan Diet has many contraindications, so it is imperative to consult a doctor before using it.
Notice!Although this nutritional method was compiled by a doctor, it has received many critical 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;
- Age or youth;
- Pregnancy or breastfeeding;
- Allergy to vegetable protein or lactose.
advantages and disadvantages
Lose weight with the diet of Dr. Pierre Ducan has many advantages:
- There are no strict restrictions on the amount of food eaten.
- A balanced and varied diet.
- Rapid weight loss in the first phase, which motivates you to continue the diet.
- Healthy gradual weight loss and a long period of fasting will not allow you to regain the pounds you lost.
This technique had the following disadvantages:
- The functioning of the liver and kidneys deteriorates.
- The metabolism slows down.
- The appetite is suppressed, which leads to constant tiredness and drowsiness.
- The excessive production of ketone bodies gives off an unpleasant odor from the mouth.
- Avitaminosis.
- The appearance of constipation.
- Hormonal imbalance.
Frequently asked questions about the Ducan Diet
Despite a detailed description of each stage 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 disrupted the work of certain organs and body systems and has not been consulted by a doctor. In other cases, such foods cannot cause serious harm to the body.
Can I use during pregnancy and breastfeeding?
Pregnant and breastfeeding 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 hard fasting days create stress and fatigue, which can be harmful to new mothers.
Is alcohol possible
Alcohol is not recommended but can be used in food preparation.
Notice!Alcohol is high in calories and unhealthy. In addition, the intoxication of the body reduces the mood of motivation of the weight loss person as it lowers his strength, his will and his desire for something.
Is it possible honey
Dukan's food system prohibits the consumption not only of honey, but also of dried fruit with nuts. Like some types of berries, they contain high levels of glucose.
What bran to use
The most useful are oat bran, the use of which should start every day. This is a simple yet effective way to kickstart your metabolism that 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 widely used in the preparation of diet products from the Ducan Diet.
What to do in the event of a breakdown
Since the diet is quite harsh, it becomes very difficult for people who are just starting to lose weight to get used to. You shouldn't give up in case of breakdowns, you just need to keep eating according to the scheme as if there had been no violation. However, an extra day needs to be added to the stage when the overeating occurred.
Notice!In the event of a breakdown, it is helpful to increase the force exerted in order to lose the accumulated calories.
Dukan Food can rightly be considered the "queen" of all diets. Over the years of its existence, it has helped thousands of desperate obese people lose weight. Despite the negative reviews from doctors, normal people who tried it indicate the effectiveness of the technique. It takes a lot of patience and willpower to hold out for the full length of time required, but the result will pay off with interest.