The Ducan Diet has consistently topped the list of best eating rules. Every third person who lost weight tried to stay true to it. Dietary reviews are very critical because they need to be strictly monitored. However, statistics show that everyone sitting on it lost a lot of weight and did not gain it.
The Dukan Diet was developed by French nutritionist Pierre Dukan. It took him about 40 years to conduct all the necessary research and present the final results of his work to the general public. An individual method for losing weight created by a doctor has become very popular and is required almost immediately.
The essence and principles of the Ducan diet
The essence of the diet is to divide the entire weight loss process into 4 stages with a different diet.
The basic principles of the Ducan diet are based on the following:
- Eliminate fatty meats from your diet.
- Eat chicken, turkey. Fish should not contain too much fat.
- Skim milk products are allowed. Natural yogurt with fruit additives is allowed.
- Sugar and salt - definitely to a minimum, but various natural sweeteners and spices are not excluded.
- Each stage is characterized by only a specific product list.
- Vegetables should be boiled or steamed or grilled.
- It is important to drink up to 2 liters of still water a day.
- Consume 1 tablespoon of oat bran every morning.
It is important!Steaming starchy vegetables such as potatoes and some legumes is not recommended.
Where to start
Before starting a diet, you must establish yourself for a positive result. Thanks to the Ducan menu, you can watch a motivational movie or read the reviews of those who managed to lose more pounds.
In addition to motivation, it is important to consult a doctor or nutritionist. Since this method of weight loss is not suitable for an individual, it may be possible to identify certain diseases.
Stages of the Dukan protein diet
Losing weight in the Ducan diet is necessary in 4 stages, which have the following names:
- Attack.
- Alternation (also called cruise).
- Anchor.
- Stabilization.
Term
The first stage "Attack" is the shortest, depending on the initial weight of the weight lost. If you need to lose more than 5 kg, you need to prolong the "attack" for only 2 days, between 5 and 10 kg - 3, between 10 and 20 kg - between 5, 20 and 30 kg - a week. When it is more than 30 kg, the duration of the stage will be 10 days.
The second stage is the basis of the "Alternation" Ducan diet. The duration also depends on the excess weight. It is necessary to follow the feeding phase until the lost weight reaches the required weight. On average, the "Alternation" or "Cruise" period lasts from 2 to 6 months.
The third stage of "consolidation" depends on the number of pounds thrown. Every kilogram of phase lost is 10 days.
It is recommended that you make Stage Four "Stabilization" a habit for the rest of your life as it helps you maintain your weight and stay healthy.
Description and rules of stages
First the body needs to be prepared to reduce the diet, then the process of losing weight begins, after which it is necessary to combine the result and get used to a new lifestyle without harmful products.
Attack
During the attack, the body needs to be adjusted to destroy fats. You can eat at any time of the day, but only certain foods.
Meat and fish should be boiled or steamed. You can add vanilla powder or coconut to the yogurt.
Alternative or cruise
The cruise is about changing vegetable and protein days. You can change them between 1 and 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.
It is important!The use of potatoes, rice, peas, avocados and cereals is strictly prohibited.
Deployment or Consolidation
A better stage where the Ducan menu allows for flavor. Once every 7-10 days, you can organize regular days and eat everything you want in moderation. But at the same time, in the same period, you need to spend 1 day of discharge to completely empty.
Rice, peas, pasta, potatoes and beans are allowed to be consumed only twice a week. Cheese and bread also need to be cut.
Stabilization
Pierre Dukan recommends sticking to the Stabilization Phase menu for life. This nutrition allows you to form a proper lifestyle properly.
The main principles of the fourth stage:
- Drink up to 2 liters daily. Clean water.
- Be active, walk in the fresh air for half an hour a day.
- Fast a protein once a week.
- Start with 3 tablespoons each morning. l. oatmeal
Schedule of approved products for each stage
| Dietary phase | Licensed products |
| Attack |
|
| Alternation |
|
| Anchor |
|
| Stabilization | You can eat everything, but in moderation. However, it is recommended to completely switch to proper nutrition. |
Sample menu for each day for all stages
An example of a weekly menu for all stages of the Ducan diet:
| Stage | Breakfast | Lunch | Lunch |
| Attack |
|
|
|
| Alternation | Protein Day:
Belkovo - vegetable day:
|
|
|
| Anchor | The menu is almost identical to the rotation phase ration. Now you can eat pasta twice a week, cook potatoes in their shells or cook soup with them. | ||
| Stabilization | Any recipe made from natural products for proper nutrition. |
Note!You can independently develop a menu for each day of the shop diet.
Recipes
The Ducan Diet has a variety of recipes. All of them are made only from permitted foods included in the diet.
Ducan soup
Soup needs the following ingredients:
- 500 ml of chicken broth;
- 1 smoked chicken leg;
- 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 saucepan with oil to fry the onions a little.
- Remove the skin from everyone, separate the meat from the bones and cut into small pieces.
- Pour the broth over the fried onions and add the oat bran and meat.
- Boil everything over low heat and cook for 15 minutes.
- Then add turmeric, spices and salt as needed and mix.
Note!If the smoked ham is already salted, it is better not to salt the broth.
Curd cheese casserole
The diet casserole is made without sugar and salt, ideal for an alternate phase protein day.
The following items are required:
- 500 g of low-fat cottage cheese (not granular);
- 4 chicken eggs;
- sugar substitute.
The step-by-step preparation of low-calorie sugar looks like this:
- Crush the strainer and mix with the eggs.
- Soak the sweeteners in a little water and add to the curd mass, mix.
- Grease a loaf pan with a piece of butter.
- Put the curds in an even layer and put in the oven at 170 ° C for half an hour.
Note!You can sprinkle bran on the mold to prevent the casserole from burning and sticking to the bread pan.
Two mayonnaise
Du-mayonnaise for Attack is made from the following products:
- 3 raw egg yolks;
- 100 ml of Vaseline oil;
- 1 teaspoon mustard;
- 1 teaspoon 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 mix.
- Slowly for 1 tsp. Pour the liquid paraffin, stirring gradually.
- Continuing to beat the mixture, pour the vinegar and lemon juice.
Another variant of du mayonnaise corresponds to the Attack stage. For it you will need:
- 300 ml of light yogurt without additives (diet can be replaced with cottage cheese);
- 3 egg yolks, boiled eggs;
- 1 teaspoon mustard;
- salt and pepper to taste.
Here's how to cook it:
- 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 meat intolerance
Vegetarians will have a hard time sticking to the Ducan diet, especially on protein days. However, there is an effective way to transfer it without breaking it - to replace animal protein with vegetables. Soy will help a lot here. In the third stage, it is necessary to increase the amount of vegetables in the diet.
results
Rapid weight loss between 2 and 7 kg occurs during the attack. In the second stage, all the excess mass is discarded, because this is the target in front of the alternative stage. In the final stages, the result is combined, so it can be 1-2 kg.
Contraindications
There are many contraindications to the Dukan diet, so you should definitely consult a doctor before use.
Note!Although this diet was developed by a doctor, it has received a lot of criticism from other experts and nutritionists.
Its contraindications:
- kidney and liver disorders;
- hypertension;
- problems with the gastrointestinal tract;
- hormonal disorders and disorders of the endocrine system;
- old age or youth;
- pregnancy or breastfeeding;
- allergy to plant protein or lactose.
Pros and cons
Dr. There are many benefits to losing weight in Pierre Ducan's diet:
- There is no strict limit on the amount of food consumed.
- Balanced and varied diet.
- Rapid weight loss in the first stage, which encourages you to continue the diet.
- Healthy gradual weight loss and a long bundle will not allow you to regain the lost weight.
This technique revealed the following shortcomings:
- Liver and kidney function deteriorate.
- Slows down metabolism.
- Appetite is suppressed, resulting in persistent fatigue and drowsiness.
- Due to the overproduction of ketone bodies, an unpleasant odor spreads in 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 person losing weight has a disorder of certain organs and body systems and does not consult 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 follow this diet. The Ducan diet menu for every day cannot provide the body with all the necessary nutrients and vitamins. Strict fasting days bring stress and fatigue that can harm young mothers.
Alcohol is possible
Alcohol is not recommended, but can be used in food preparation.
Note!Alcohol is high in calories and harmful. In addition, the intoxication of the body reduces the motivational mood of the weight lost, because it reduces its strength, will and desire for something.
It is possible honey
The Dukan food system prohibits eating not only honey but also dried fruits and nuts. Like some berries, they have high glucose levels.
What to use bran
The most beneficial are oat bran, which should be used every day. This is a simple but effective way to start a slowing metabolism during any diet.
What is COM
COM simply means skim milk powder. It is difficult to find in regular stores, but is often used in the preparation of dietary products from the Ducan diet.
What to do in case of an accident
Because the diet is so strict, it will be very difficult for people who are just starting to lose weight to get used to it. In case of an accident, you should not give up, just as there is no violation, you should continue to eat according to the scheme. However, you need to add an extra day to the stage when overeating occurs.
Note!If you have an accident, it is helpful to increase the power load to lose the calories you have accumulated.
Shop food can rightly be considered the "queen" of all diets. Over the years, it has helped thousands of 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 over the required period, but the results will be rewarding.