The Ducan Diet has consistently topped the lists of the best eating patterns. Almost every third of the weight loss tried to stick to it. It has many critical comments due to the need for strict control of diet adherence. But statistics show that almost everyone who sat on it shed a lot of excess weight and did not gain any more weight.
The Dukan diet was developed by French nutritionist Pierre Dukan. It took almost 40 years to carry out all the necessary research and present the final result of his work to the general public. An individual method of weight loss, created 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 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 your diet.
- Eat chicken, turkey. Fish should also not contain too much fat.
- Poor 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 stage, only a certain list of products is characteristic.
- Vegetables should be boiled or steamed or grilled.
- It is necessary to drink up to 2 liters of drinking water still per day.
- Consume 1 tablespoon of oat bran every morning.
Important!Starchy vegetables like potatoes and some legumes are not recommended for steaming.
Where to start
Before starting a diet, you should definitely set yourself up for a positive result. You can watch a motivational movie or read the reviews of those who managed to lose all those extra pounds thanks to the Ducan menu.
In addition to motivation, it is important to see a doctor or dietitian. It may be possible to identify certain diseases, due to which this method of weight loss is not suitable for a person individually.
Stages of Dukan protein diet
Losing weight on the Ducan diet is necessary in 4 stages, which have the following names:
- ATTACK
- Alternation (otherwise called Navigation).
- Anchor.
- Stabilization.
Duration
The first stage "Attack" is shorter, its duration depends on the initial weight of weight loss. If you need to lose up to 5 kg of excess weight, then the "Attack" should 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. When the excess is more than 30 kg, then the duration of the phase will be 10 days.
The second phase "Alternation" is the basis of the Ducan diet. Its duration also depends on the excess weight. It is necessary to adhere to the nutritional phase until the weight loss reaches the required weight. On average, the "Alternation" or "Navigation" period lasts from 2 to 6 months.
The duration of the third "Consolidation" phase depends on the number of pounds thrown. Every pound lost is 10 days out of phase.
It is recommended that the fourth phase of "Stabilization" become a habit for the rest of your life, as it helps to keep your weight at a normal rate and stay healthy.
Description and rules of phases
First, the body must prepare for the cessation of 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 period, the body needs to 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 permissible to add vanilla or coconut powder to yogurt.
Alternate or Cruise
Sailing is about alternating vegetable and protein days. You can alternate them from 1 to 5 days. Nutritionists recommend sticking to a 1/1 or 2/2 regimen. As a protein, you can consume products from the attack phase and low-fat cottage cheese, kefir.
Important!Consumption of potatoes, rice, peas, avocados and cereals is strictly prohibited.
Docking or Consolidation
A more benevolent stage in which the Ducan menu allows indulgences. Once every 7-10 days, you can schedule regular days and eat whatever you want in moderation. But at the same time, during the same period, it is necessary to spend 1 discharge, completely protein days.
Rice, peas, pasta, potatoes and beans are allowed to be consumed only twice a week. Cheese and bread should also be cut.
Stabilization
Pierre Dukan recommends sticking to the Stabilization phase menu for life. This nutrition enables the smooth formation of a correct lifestyle.
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.
- Perform a protein fast once a week.
- Start each morning with 3 tbsp. lbollgur
Table of approved products for each phase
| Diet phase | Allowed products |
| ATTACK |
|
| alternation |
|
| anchoring |
|
| Stabilization | You can eat everything, but in moderation. However, it is recommended to switch completely to the right food. |
Example menu for each day for all stages
Description of a weekly menu example for all stages of the Ducan diet:
| phase | BREAKFAST | dinner | dinner |
| ATTACK |
|
|
|
| alternation | Protein Day:
Belkovo - vegetable day:
|
|
|
| anchoring | The menu is almost identical to the rotation phase ration. Now you can eat pasta 2 times a week, boil potatoes in their skins or cook soup with them. | ||
| Stabilization | Any recipe made from natural products as per proper nutrition. |
Note!You can independently develop a menu for each day of the Dukan diet.
Dish recipes
The Ducan diet boasts a wide variety of recipes. All of them are prepared only from the permitted foods included in the diet.
Soup Soup Dukan
The soup requires the following ingredients:
- 500 ml chicken broth;
- 1 foot smoked chicken;
- 1 onion;
- 2 tbsp. oat bran;
- half a teaspoon of vegetable oil;
- 1/2 teaspoon turmeric
- spices and salt to taste.
It should be prepared as follows:
- Chop the onion finely.
- Lightly grease a pan with oil to lightly fry the onions.
- Remove the skin from the bacon, separate the meat from the bones and chop them into small pieces.
- Pour the soup over the fried onions and add the oat bran and meat to it.
- Let everything simmer on low heat and simmer for 15 minutes.
- Then add turmeric, spices and salt, if necessary, and mix.
Note!If the smoked bacon is already salty, then it is better not to salt the soup.
Casserole with cottage cheese
The diet pan is prepared without sugar and salt, ideal for the protein day in the Alternation phase.
The following ingredients are required:
- 500 g low-fat (non-granulated) cottage cheese;
- 4 chicken eggs;
- sugar substitutes.
The step-by-step preparation of low-calorie sugar looks like this:
- Cook the cottage cheese and mix it with the eggs.
- Soak the sweetener tablets with a little water and add them to the curd mass, mix.
- Coat a baking dish with a piece of butter.
- Place the cottage cheese in an even layer and place in the oven for half an hour at 170 ° C.
Note!To prevent the pan from burning and sticking to the baking pan, you can sprinkle bran over the mold.
Du mayonnaise
Du-mayonnaise for Attack is prepared from the following products:
- 3 egg yolks;
- 100 ml Vaseline oil;
- 1 tspmustardë;
- 1 tsputhull apple (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 sugar substitutes and stir.
- Slowly for 1 tablespoon. pour in the liquid paraffin, stirring gradually.
- Continuing to beat the mixture, add the vinegar and lemon juice.
Another variant of Du mayonnaise is suitable for the Attack phase. For it you will need:
- 300 ml light yogurt without additives (can be replaced with diet cheese);
- 3 hard-boiled egg yolks;
- 1 tspmustardë;
- salt and pepper to taste.
You should 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 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 method to transfer it without interruption - to replace animal proteins with plant 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 mass is thrown away, as this is the goal that the alternation phase faces. In the final stages, the result is consolidated, so 1-2 kg can disappear.
Contraindications
The Dukan diet has many contraindications, therefore, before using it, you should definitely consult a doctor.
Note!Although this nutritional method has been developed by a physician, 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;
- old age or adolescence;
- pregnancy or lactation period;
- plant protein or lactose allergy.
Advantages and disadvantages
Weight loss in the diet of Dr. Pierre Ducan 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 further.
- Healthy gradual weight loss and a long period of fixation will not allow you to regain the lost pounds.
This technique revealed the following disadvantages:
- Liver and kidney function deteriorates.
- 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 released from the mouth.
- Avitaminosis.
- The appearance of constipation.
- Hormonal imbalance.
Ducan Diet Frequently Asked Questions
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 had interruptions in the work of certain organs and body systems, and was not advised by a doctor. In other cases, such food can not cause serious harm to the body.
Can I use it during pregnancy and breastfeeding
Pregnant and lactating women should not adhere to this diet. The Ducan diet menu for every day can not provide the body with all the necessary nutrients and vitamins. And during the difficult days of fasting, stress and fatigue come, which can be detrimental to new mothers.
Is alcohol possible
Alcohol is not recommended, but can be used in food preparation.
Note!Alcohol has a high calorie content and is unhealthy. In addition, intoxication of the body reduces the motivating state of weight loss, as it reduces his strength, will and desire for something.
Is honey possible
Dukan food system prohibits eating not only honey but also dried fruits with nuts. They contain elevated glucose levels, like some types of berries.
What bran to use
The most useful are oat bran, the use of which should start every day. This is a simple but effective way to start your metabolism, which slows down during any diet.
What is COM
COM stands for simply skimmed milk powder. Difficultly hard to find in regular stores, but often used in the preparation of dietary products from the Ducan diet.
What to do in case of breakdown
Since 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 breakdowns, you should just continue to eat according to the scheme further, as if there were no violations. However, it will be necessary to add an extra day to the phase in which overeating has occurred.
Note!If there is a breakdown, it will be helpful to increase the strength load in order to lose the calories you have accumulated.
Dukan food can rightly be considered the "queen" of all diets. Over the years of its existence, it has helped thousands of desperately overweight people lose weight. Despite the negative evaluations of doctors, ordinary people who have tried it show the effectiveness of the technique. It will take a lot of patience and willpower to maintain the entire required period, but the results will be paid for with interest.