The Ducan Diet consistently tops the list of the best eating patterns. Nearly every third of weight loss tries to keep it off. He has many critical reviews because of the need for strict control over adherence to the diet. But statistics show that almost everyone who sits on it sheds a lot of excess weight and no longer gains it.
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 results of his work to the general public. Individual methods for losing weight, created by doctors, have become very popular and are immediately in demand.
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.
The basic principles of the Ducan diet are based on the following:
- Exclude fatty meats from the diet.
- Eat chicken, turkey. Fish should also not contain a lot of fat.
- Nonfat dairy products are allowed. Natural yogurt with fruit additives is allowed.
- Sugar and salt - to a minimum, but various natural sweeteners and spices are not excluded.
- For each phase, only a specific list of products characterizes it.
- Vegetables need to be boiled or steamed, or grilled.
- It is very important to drink up to 2 liters of drinking water a day.
- Consume 1 tablespoon of wheat bran daily in the morning.
Urgent!Starchy vegetables like potatoes and some peas are not recommended for steaming.
Where to start?
Before starting a diet, you should prepare yourself for positive results. You can watch motivational movies or read reviews of those who managed to lose weight thanks to the Ducan menu.
In addition to motivation, it is important to see a doctor or nutritionist. It is possible to identify certain diseases, due to which this method of weight loss is not suitable for an individual person.
Stages of the Dukan protein diet
Losing weight on the Ducan diet is necessary in 4 stages, which have the following names:
- Attack.
- Alternating (also called Cruise).
- retainer.
- Stabilization.
Duration
The first stage "Attack" is the shortest, the duration of which depends on the initial weight of the weight loss. If you need to lose up to 5 kg of excess weight, then the "Attack" only needs to be extended by 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, then the duration of the stages is 10 days.
The second phase "Alternation" is the basis of the Ducan diet. Its duration also depends on the excess weight. It is important to adhere to the nutritional stage until the weight loss reaches the required weight. On average, the "Turnover" or "Cruise" period lasts from 2 to 6 months.
The duration of the third stage of "Consolidation" depends on the number of pounds thrown away. Every kilogram lost is 10 phase days.
It is recommended to make the fourth stage of "Stabilization" a habit for the rest of your life, as it helps to keep your weight normal and stay healthy.
Description and step rules
First, the body needs to be prepared for a reduced diet, then the weight loss process begins, after which it is necessary to consolidate the results and get used to a new lifestyle without harmful products.
Attack
During the Attack period, 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 permissible to add vanilla or coconut powder to the yogurt.
Alternating or Cruise
The cruise is all about the turn of the day vegetables and protein. You can replace it from 1 to 5 days. Nutritionists recommend sticking to a 1/1 or 2/2 regimen. As a protein, you can consume the product of the attack phase and low-fat curd, kefir.
Urgent!Consumption of potatoes, rice, peas, avocados, and whole grains is strictly prohibited.
Docking or Consolidation
A more sociable stage where the Ducan menu allows indulgences. Once every 7-10 days, you can set a regular day and eat whatever you want in moderation. But at the same time, during the same period, it is necessary to spend 1 day of disassembly, completely protein.
Rice, peas, pasta, potatoes, and beans should only be consumed twice a week. Cheese and bread also need to be cut.
Stabilization
Pierre Dukan recommends sticking to the Stabilization stage menu for life. These nutrients make it possible to smoothly form the correct lifestyle.
The main principles of the fourth phase:
- Drink up to 2 liters daily. clean water.
- Be active, walk in the fresh air for half an hour a day.
- Do a protein fast day once a week.
- Start each morning with 3 tbsp. l. oatmeal
Approved product table for each stage
| Diet stage | Allowed Products |
| Attack |
|
| Alternation |
|
| holder |
|
| Stabilization | You can eat everything, but in moderation. However, it is advisable to completely switch to proper nutrition. |
Sample menu for each day for all stages
Description of the sample weekly menu for all stages of the Ducan diet:
| Step | Breakfast | Dinner | Dinner |
| Attack |
|
|
|
| Alternation | protein day:
Belkovo - vegetable day:
|
|
|
| holder | This menu is almost identical to the ration rotation phase. Now you can eat pasta 2 times a week, boil potatoes in their skins or cook soup with them. | ||
| Stabilization | Each recipe is made from natural products for proper nutrition. |
Note!You can independently develop a menu for the Dukan diet every day.
recipes
The Ducan Diet offers a wide variety of recipes. Everything is prepared only from permitted foods that are included in the meal.
Ducan soup
The soup requires the following ingredients:
- 500 ml of chicken stock;
- 1 smoked chicken leg;
- 1 onion;
- 2 tbsp. l. wheat bran;
- half a teaspoon of vegetable oil;
- 1/2 teaspoon turmeric
- seasoning and salt to taste.
It should be set up like this:
- Finely chop the onion.
- Lightly grease a frying pan with oil to lightly brown the onions.
- Remove the skin from the ham, separate the meat from the bones and cut into small pieces.
- Pour the broth over the fried onions and add the wheat bran and meat to it.
- Bring everything to a boil over low heat and simmer for 15 minutes.
- Then add the turmeric, herbs and salt, if necessary, and stir.
Note!If the smoked ham is already salted, it is better not to salt the broth.
Cottage cheese casserole
Diet casserole is prepared without sugar and salt, ideal for Alternating phase protein days.
The following materials are required:
- 500 g low-fat cottage cheese (not grains);
- 4 chicken eggs;
- sugar substitute.
The step-by-step preparation of low-calorie sugar looks like this:
- Crush the curd and mix with the eggs.
- Soak the sweetener tablets with a small amount of water and add them to the curd mass, stirring.
- Grease the pan with a piece of butter.
- Put the curds in an even layer and put in the oven for half an hour at 170 ° C.
Note!To prevent the casserole from burning and sticking to the pan, you can sprinkle bran on the mold.
Du mayonnaise
Du-mayonnaise for Attack 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 egg yolks with salt.
- Add sugar substitute and stir.
- Slowly for 1 tsp. pour in liquid paraffin, stirring gradually.
- While continuing to whisk 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 mustard;
- salt and pepper to taste.
You need to cook it like this:
- Grind the egg 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 meat intolerance
Vegetarians will find it difficult to follow the Ducan diet, especially on protein days. However, there is an effective method of transferring them without any hassles - replacing animal protein with vegetable protein. Soy will help a lot here. At the third stage, it is necessary to increase the number of vegetables in the diet.
result
During the Attack period, a rapid weight loss of 2 to 7 kg occurs. In the second stage, all excess mass is removed, as this is the goal of facing the alternation phase. At the last stage, the result is consolidated, so that 1-2 kg can be lost.
Contraindications
The Dukan diet has many contraindications, therefore, before using it, you should consult a doctor.
Note!Although this nutritional method was conceived by a physician, it has received many critical reviews from specialists and other nutritionists.
Contraindications are:
- disorders of the kidneys and liver;
- hypertension;
- the presence of problems with the digestive tract;
- hormonal disorders and disorders of the endocrine system;
- old age or youth;
- period of pregnancy or lactation;
- allergy to vegetable protein or lactose.
Advantages and disadvantages
Lose weight on the diet Dr. Pierre Ducan has many advantages:
- There is no hard limit 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 long toning periods will not allow you to regain the lost weight.
This technique reveals the following drawbacks:
- Liver and kidney function worsens.
- Metabolism slows down.
- The 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 emanates from the mouth.
- vitamin deficiency.
- Constipation appearance.
- Hormone imbalance.
Diet Ducan Frequently Asked Questions
Despite the detailed description of each phase of the Ducan diet, people still have many questions.
What is dangerous?
The Pierre Ducan diet can be dangerous if a person who is losing weight has problems with the work of certain organs and body systems, and does not consult a doctor. In other cases, such food cannot cause severe harm to the body.
Can I use during pregnancy and breastfeeding?
Pregnant and lactating women should not follow this diet. The Ducan diet menu for every day cannot provide the body with all the necessary nutrients and vitamins. And during days of heavy fasting, stress and fatigue come along, which can be dangerous for young mothers.
Is alcohol possible?
Alcohol is not recommended, but it can be used in food preparation.
Note!Alcohol has a high calorie content and is unhealthy. In addition, intoxication of the body reduces the motivational mood of weight loss, as it lowers his strength, will and desire for something.
Is it possible dear?
The Dukan food system forbids eating not only honey, but also dried fruits with nuts. They contain high levels of glucose, like some types of berries.
What bran is used?
The most useful is wheat bran, the use of which should be started daily. This is a simple but effective way to kickstart your metabolism, which slows down during any diet.
What is COM?
COM stands for simple skimmed milk powder. It is difficult to find in ordinary stores, but it is often used in the preparation of food products from the Ducan diet.
What to do in case of damage
Because the diet is quite difficult, 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 damage, you just need to continue to eat according to the further scheme, as if there were no violations. However, it is necessary to add additional days from the stage where overeating occurs.
Note!If there's damage, it can be helpful to increase the strength load to get rid of the calories you've accumulated.
Dukan food can be considered the "queen" of all diets. Over the years of its existence, it has helped thousands of desperate overweight people lose weight. Despite the negative reviews of doctors, ordinary people who have tried it have demonstrated the effectiveness of this technique. It takes a lot of patience and willpower to persevere for the entire required period, but the payoff will pay off with interest.