The Ducan Diet has consistently added to the list of best eating habits. Almost one in three weight loss attempts to stick to it. She has a lot of critical feedback because of the need to strictly control diet. But statistics show that almost everyone who sat in it threw away a lot of excess weight and no longer accepted 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 end result of his work to the general public. An individual weight loss method developed by a doctor has become very popular and demanded 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 of which has a different diet.
The basic principles of the Ducan diet are based on the following:
- Eliminate fatty meat from the diet.
- Eat chicken, turkey. Fish should also not be high in fat.
- Lean dairy products are allowed. Natural yoghurt with fruit additives is allowed.
- Sugar and salt - strictly to a minimum, but various natural sweeteners and spices are not excluded.
- Each stage is characterized by a specific list of products.
- Vegetables need to be boiled or steamed or grilled.
- It is mandatory to drink up to 2 liters of still water per day.
- Consume 1 tablespoon of oat bran every morning.
Important!It is not recommended to use starchy vegetables such as potatoes and some legumes for steaming.
Where to start
Before starting a diet, you should definitely set yourself 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 visit a doctor or nutritionist. It may be possible to identify certain diseases that make this weight loss method unsuitable for a person.
Stages of the Dukan protein diet
To lose weight Ducan diet requires 4 stages, which have the following names:
- Attack.
- An alternative (also called a cruise).
- Anchoring.
- Stabilization.
Duration
The first stage of "Attack" is the shortest, its duration depends on the initial weight loss. If you need to lose up to 5 kg of excess weight, then the "Attack" needs to be extended only for 2 days, from 5 to 10 kg - for 3, from 10 to 20 kg - for 5, from 20 to 30 kg - for a week. When the excess exceeds 30 kg, the duration of the stage will be 10 days.
The second stage of "Alternation" is based on the Ducan diet. Its duration also depends on being overweight. The dietary stage should be followed until the weight loss reaches the required weight. On average, the period "Alternation" or "Cruise" lasts from 2 to 6 months.
The duration of the third stage of "Consolidation" depends on the number of pounds discarded. Each 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 maintain weight and maintain health.
Description and rules of stages
First, the body must be prepared to reduce its diet, then the process of weight loss 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 be adjusted to destroy fat. You can eat at any time of the day, but only certain foods.
Meat and fish should be cooked or steamed. It is allowed to add vanilla powder or coconut to yoghurt.
Change or cruise
The cruise is about changing the days of vegetables and proteins. You can replace them in 1 to 5 days. Nutritionists recommend following a 1/1 or 2/2 scheme. As a protein you can use products from the attack phase and low-fat cottage cheese, kefir.
Important!The use of potatoes, rice, peas, avocados and grains is strictly prohibited.
Docking or consolidation
A more favorable stage in which the Ducan menu is affordable. Every 7-10 days you can arrange 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 unloading, completely protein.
Rice, peas, pasta, potatoes and beans are only allowed to be used twice a week. Cheese and bread must also be reduced.
Stabilization
Pierre Ducan recommends sticking to the Stabilization Stage menu for the rest of your life. This diet allows you to create a proper lifestyle evenly.
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.
- Take a protein fast once a week.
- Start each morning with 3 tbsp. l. oatmeal
Table of approved products for each stage
| Diet stage | Authorized products |
| Attack |
|
| Changes |
|
| Anchoring |
|
| Stabilization | You can eat everything, but in moderation. However, it is recommended to switch completely to a proper diet. |
Sample menu for each day for all stages
Example of a weekly menu for all stages of the Ducan diet:
| Stage | For breakfast | Dinner | Dinner |
| Attack |
|
|
|
| Changes | Protein Day:
Belkovo - Vegetable Day:
|
|
|
| Anchoring | The menu is almost identical to the dose of the rotation phase. Now you can eat pasta 2 times a week, boil the potatoes in their peel or cook soups with them. | ||
| Stabilization | Any recipes made from natural products as a proper diet. |
Note!You can create your own menu for each day of the Dukan diet.
Dish recipes
Diana's diet boasts a wide variety of recipes. All of them are prepared only from authorized foods included in the diet.
Ducan soup soup
The soup needs the following ingredients:
- 500 ml chicken broth;
- 1 smoked chicken leg;
- 1 onion;
- 2 tbsp. k. l. oat bran;
- half a teaspoon of vegetable oil;
- 1/2 teaspoon turmeric
- spices and salt to taste.
It must be prepared as follows:
- Finely chop the onion.
- Lightly grease the pan 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 with fried onions and add 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.
Note!If the smoked ham is already salty, then it is better not to salt the broth.
Cottage cheese casserole
The casserole is prepared without sugar and salt, which is ideal for an alternative phase of protein day.
The following components are required:
- 500 g of low-fat cottage cheese (not granulated);
- 4 chicken eggs;
- sugar substitute.
The gradual preparation of low-calorie sugar looks like this:
- Chop the cottage cheese and mix with eggs.
- The sweetener tablets are soaked in a small amount of water and added to the curd mass, mix.
- Lubricate the baking dish with a piece of butter.
- Put the curd evenly and place in the oven at 170 ° C for half an hour.
Note!To prevent the pan from burning and sticking to the baking sheet, you can sprinkle the bran on the mold.
Du mayonnaise
Du-mayonnaise Attack is made from the following products:
- 3 raw egg yolks;
- 100 ml of Vaseline oil;
- 1 teaspoon;
- 1 teaspoon 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:
- Egg yolks beat with salt.
- Add sugar substitute and stir.
- Slowly 1 tsp. pour the liquid paraffin, stirring gradually.
- Continuing to beat the mixture, pour vinegar and lemon juice.
Another variant of Du mayonnaise is suitable for the attack phase. For him you will need:
- 300 ml of light yoghurt without additives (can be replaced by dietary curd);
- 3 yolks of boiled egg;
- 1 teaspoon;
- salt and pepper to taste.
It must be prepared as follows:
- The yolks are chopped with a fork until homogeneous.
- 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 stick to the Ducan diet, especially on protein days. However, there is an effective way to transfer it smoothly - to replace animal protein with vegetable protein. Soy here will help a lot. In the third stage, it is necessary to increase the amount of vegetables in the diet.
results
During the attack period, there is a rapid weight loss from 2 to 7 kg. In the second stage, all the excess mass is discarded, as this is the goal faced by the shift phase. In the last stages the result is consolidated, so 1-2 kg may be lost.
Contraindications
Dukan diet has many contraindications, so be sure to consult a doctor before using it.
Note!Although this diet was developed by a doctor, it has received many critical reviews from other professionals and nutritionists.
Its contraindications are:
- renal and hepatic impairment;
- hypertension;
- the presence of problems with the gastrointestinal tract;
- hormonal disorders and endocrine disorders;
- age or adolescence;
- pregnancy or lactation;
- allergy to vegetable protein or lactose.
Advantages and disadvantages
Losing weight Dr. Pierre Ducan's diet has many benefits:
- There are no strict limits on the amount of food consumed.
- Balanced and varied diet.
- Rapid weight loss in the first stage, which motivates to continue the diet.
- Healthy gradual weight loss and a long fastening period will not allow you to regain the lost pounds.
This technique revealed the following shortcomings:
- Liver and kidney function deteriorate.
- Metabolism slows down.
- Appetite is suppressed, resulting in constant fatigue and drowsiness.
- Excessive production of ketone bodies results in an unpleasant odor from the mouth.
- Avitaminosis.
- Appearance of constipation.
- Hormonal imbalance.
Ducan Diet Frequently Asked Questions
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 loser has had problems with certain organs and body systems without the advice of a doctor. In other cases, such foods cannot seriously harm the body.
Can I use during pregnancy and lactation
Pregnant and breastfeeding 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 heavy fasting days, stress and fatigue occur, which can be detrimental to new mothers.
Is alcohol possible
Alcohol is not recommended, but can be used in cooking.
Note!Alcohol is high in calories and is unhealthy. In addition, the intoxication of the body reduces the motivation to lose weight, because it lowers his strength, will and desire for something.
Is it possible, darling
The food system Dukan prohibits eating not only honey, but also dried fruits with nuts. They contain elevated glucose levels, as do some types of berries.
What bran to use
The most useful are oat bran, which should be used every day. This is a simple but effective way to start a metabolism that will slow down during any diet.
What is COM
COM simply means skimmed milk powder. It is difficult to find in regular stores, but it is often used in the preparation of diet products from the Ducan diet.
What to do in an emergency
Because the diet is quite difficult, people who are just starting to lose weight will find it very difficult to get used to it. In case of splits you should not give up, you just have to continue to eat according to the scheme below as if there were no violations. However, an additional day will have to be added to the overfeeding stage.
Note!If a breakdown occurs, it will be helpful to increase your strength to lose your stored calories.
Dukan food can rightly be considered the "queen" of the whole diet. During its years of existence, it has helped lose weight to thousands of overweight people. Despite the negative feedback from doctors, ordinary people who have tried it indicate the effectiveness of the technique. It will take a lot of patience and will to endure all the necessary time, but the results will pay off with interest.