The Ducan Diet has consistently topped the list of best eating habits. Almost every third person losing weight has tried to follow it. It has a lot of critical feedback on the need for strict control of diet. .
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 final result of his work to the general public. The individual weight loss method developed by the 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 weight loss period into 4 stages, each with a different diet.
The basic principles of the Ducan diet are based on the following principles:
- Do not include fatty meats in your diet.
- Eat chicken, turkey. Fish should also not be high in fat.
- Skimmed milk products are allowed. Natural yogurt with fruit additives is allowed.
- Sugar and salt are strictly kept to a minimum, but a variety of natural sweeteners and spices are not excluded.
- Each stage has only a specific list of products.
- Vegetables need to be cooked, steamed or grilled.
- It is necessary to drink up to 2 liters of still water per day.
- Take 1 tablespoon of oat bran daily in the morning.
Important!Do not eat starchy vegetables such as potatoes and some legumes in steam.
Where to start
Before you start your diet, you should definitely have 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 nutritionist. It may be possible to identify certain diseases that make this method of weight loss unsuitable for the individual.
Ducan protein diet stages
Weight loss due to the Ducan diet is necessary in 4 stages, which have the following names:
- Attack.
- An alternative (also called a cruise).
- Anchoring.
- Stabilization.
Duration
The first stage of the Attack is the shortest, its duration depends on the weight of the initial weight loss. If you need to lose up to 5 kg of overweight, the Attack only needs to be extended for 2 days, from 5 to 10 kg - 3, from 10 to 20 kg - 5, from 20 to 30 kg - a week. When the excess exceeds 30 kg, the duration of the phase will be 10 days.
The second stage of the Alternative is the foundation of the Ducan diet. Its duration also depends on being overweight. It is necessary to follow the diet phase until the weight lost reaches the required weight. On average, the "Alternatives" or "Cruise" period lasts from 2 to 6 months.
The duration of the third stage of "Consolidation" depends on the number of pounds lost. Each kilogram lost is 10 days in the phase.
It is recommended to make the fourth stage of "Stabilization" a habit for the rest of your life as it helps to keep the weight normal and stay healthy.
Description of stages and rules
First, the body must be ready to reduce the diet, then begins the process of weight loss, after which it is necessary to consolidate the result and get used to a new lifestyle without harmful products.
Attack
During the attack, the body must be adjusted to destroy the fat. You can eat at any time of the day, but only certain foods.
Meat and fish must be cooked or steamed. Vanilla powder or coconut is allowed to be added to the yogurt.
Alternate or cruise
The cruise is about alternating days of vegetables and protein. You can alternate them for 1 to 5 days. Nutritionists recommend following a 1/1 or 2/2 regimen. As a protein you can use products from the attack phase and low-fat cottage cheese kefir.
Important!The consumption of potatoes, rice, peas, avocados and grains is strictly prohibited.
Merger or consolidation
A more benign stage where the Ducano menu allows for forgiveness. Once in 7-10 days, you can organize regular days and eat everything you want in moderation. But at the same time in the same period it is necessary to spend 1 day of landing, full of protein.
Rice, peas, pasta, potatoes and beans are only allowed to be consumed twice a week. Cheese and bread also need to be cut.
Stabilization
Pierre Ducan recommends following the menu of the Stabilization Phase for life. This diet allows you to smoothly form the right lifestyle.
The main principles of the fourth stage:
- Drink up to 2 liters per day. clear water.
- Be active, walk in the fresh air for half an hour a day.
- Take a protein-free day once a week.
- Start each morning from 3 p. m. l. oatmeal
Table of approved products for each stage
| Dietary stage | Authorized products |
| Attack |
|
| Alternation |
|
| Anchoring |
|
| Stabilization | You can eat everything, but in moderation. However, a complete transition to proper nutrition is recommended. |
Sample menu for each day for all stages
Example of a weekly menu for all stages of the Ducan diet:
| Stage | Breakfast | Dinner | Dinner |
| Attack |
|
|
|
| Alternation | Protein Day:
Belkovo - Vegetable Day:
|
|
|
| Anchoring | The menu is almost identical to the rotation phase ration. You can now eat pasta 2 times a week, boil potatoes in their skins or cook soups. | ||
| Stabilization | Any recipes for natural products for proper nutrition. |
Pay attention!You can create your own menu for each day of the Dukan diet.
Dish recipes
The Ducan Diet boasts a wide variety of recipes. They are all made from only permitted foods.
Ducan soup soup
The soup requires the following ingredients:
- 500 ml of chicken broth;
- 1 smoked chicken legs;
- 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 the pan with oil to brown the onions slightly.
- Remove the skin of 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.
- Bring to a boil over low heat and simmer for 15 minutes.
- Then, if necessary, add turmeric, spices and salt and mix.
Pay attention!If the smoked ham is already salty, then it is better not to salt the broth.
Curd stew
The diet casserole is prepared without sugar and salt, ideal for a protein day in the replacement phase.
The following ingredients are required:
- 500 g of low-fat curd with non-fat content;
- 4 chicken eggs;
- sugar substitute.
The sequential preparation of low-calorie sugar looks like this:
- Crush the curd and mix with the eggs.
- Soak the sweetener tablets 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 place in the oven for half an hour at 170 ° C.
Pay attention!To prevent the stew from burning and sticking to the baking sheet, you can sprinkle bran on the form.
Two mayonnaise
Attack du-mayonnaise is prepared from the following products:
- 3 raw egg yolks;
- 100 ml of Vaseline oil;
- 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 the egg yolks with salt.
- Add the sugar substitute and stir.
- Slow 1 teaspoon. add liquid paraffin, stirring gradually.
- Continue to whisk the mixture and add the vinegar and lemon juice.
Another version of "Two Mayonnaise" is suitable for the attack phase. You will need:
- 300 ml of light yogurt without additives (can be replaced by diet curd);
- 3 yolks of hard-boiled eggs;
- 1 teaspoon mustard;
- salt and pepper to taste.
It must be manufactured as follows:
- Crush the yolks with a fork until smooth.
- Add the yogurt and mix well.
- Add salt and mustard with pepper, mix again.
Pierre Ducano’s vegetable diet for meat intolerance
Vegetarians will find it difficult to follow the Ducan diet, especially on protein days. But there is an effective way to move it smoothly - replacing 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
2-7 kg of weight is rapidly lost during the attack. In the second stage, all the excess mass is discarded as this is the target arising in the replacement phase. In the last stages, the result is consolidated, so 1-2 kg may disappear.
Contraindications
The Dukan diet has many contraindications, so be sure to consult your doctor before taking it.
Pay attention!Although this diet was developed by a physician, it has received a lot of critical feedback from other professionals and nutritionists.
Its contraindications are:
- renal and hepatic impairment;
- hypertension;
- the presence of gastrointestinal problems;
- hormonal disorder and endocrine disorder;
- old age or adolescence;
- pregnancy or lactation;
- allergy to plant proteins or lactose.
Advantages and disadvantages
Weight loss dr. Pierre Ducano's diet 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.
- A healthy gradual weight loss and a long clasp will prevent you from gaining lost pounds again.
This technique revealed the following shortcomings:
- Impaired liver and kidney function.
- Metabolism slows down.
- Appetite is suppressed, resulting in constant feeling of fatigue and drowsiness.
- Excessive production of ketone bodies emits an unpleasant odor from the mouth.
- Avitaminosis.
- Appearance of constipation.
- Hormonal imbalance.
The Ducan Diet Frequently Asked Questions
Despite a detailed description of each stage of the Ducan diet, people still have a lot of questions.
What is dangerous
Pierre Ducano’s diet can be dangerous if the person losing weight has a problem with certain organs and body systems and has not been referred to him by a doctor. In other cases, such food may not cause significant harm to the body.
Can I use during pregnancy and lactation
Pregnant and breastfeeding women should not follow this diet. The Ducan diet menu cannot provide the body with all the nutrients and vitamins it needs on a daily basis, and stress and fatigue occur during difficult fasting days, which can be detrimental to young mothers.
Is alcohol possible
Alcohol is not recommended, but can be used in cooking.
Pay attention!Alcohol is high in calories and is unhealthy. In addition, body poisoning reduces the motivational mood of weight loss by reducing its strength, will, and desire for something.
Is that possible, darling
The Dukan food system forbids eating not only honey but also dried fruits with nuts. They have an increased glucose content, as in some berry species.
What bran to use
The most beneficial are oat bran, the use of which should begin every day. This is a simple but effective way to start a metabolism that slows down during any diet.
What is COM
COM simply means skimmed milk powder. It’s hard to find in regular stores, but it’s often used to make diet products from the Ducan diet.
What to do in case of failure
Because the diet is quite difficult, people who are just starting to lose weight will find it very difficult to get used to it. You should not give up in the event of a breakdown, you just need to continue eating according to the scheme further, as if there were no damage. However, an additional day of the overfeeding stage will need to be added.
Pay attention!If there is a breakdown, it will be helpful to increase the strength load to lose the accumulated calories.
Dukan food can legitimately be considered the "queen" of all diets. Over the years of his existence, he has helped thousands of desperate overweight people lose weight. Despite the negative feedback from doctors, ordinary people who have tried it point to the effectiveness of the technique. It will take a lot of patience and willpower to survive throughout the required period, but the results will pay off with interest.