The Ducan Diet consistently tops lists of best eating habits. Nearly one in three pounds tried to stick to it. It has a large number of critical reviews due to the need for strict control over adherence to the diet. But statistics show that almost everyone who sits on it has gained a lot of weight and is no longer gaining it.
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 public. An individual method of losing weight, created by a doctor, has become very popular and in demand almost immediately.
The essence and principles of the Ducan diet
The main essence of the diet is that the entire period of weight loss is divided into 4 stages, each of which has a different diet.
The basic principles of the Ducan diet are based on:
- Exclude fatty meat from the diet.
- Eat chicken, turkey. Fish should also not contain too much fat.
- Fat-free dairy products are allowed. Natural yogurts with fruit additives are allowed.
- Sugar and salt - strictly to a minimum, but various natural sweeteners and spices are not excluded.
- Only a certain list of products is characteristic for each stage.
- Vegetables need to be boiled or steamed or grilled.
- It is mandatory to drink up to 2 liters of drinking water per day.
- Consume 1 tablespoon of oat bran daily in the morning.
Important!Steaming starchy vegetables such as potatoes and some legumes is not recommended.
where to start
Before starting a diet, you should definitely prepare yourself for a positive result. Thanks to the Ducan menu, you can watch a motivating movie or read the comments of those who managed to lose all these weights.
Besides motivation, it is important to see a doctor or dietitian. It may be possible to detect some diseases for which this method of losing weight is not suitable for an individual individually.
Stages of the Dukan protein diet
Losing weight on the Ducan diet is necessary in 4 stages, which have the following names:
- Attack.
- Alternative (also known as Cruise).
- Anchorage.
- Stabilization.
Time
The first stage "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" should be extended for only 2 days, from 5 to 10 kg - 3. From 10 to 20 kg - from 5. 20 to 30 kg - for a week. When the excess is more than 30 kg, the lap time will be 10 days.
The second phase "Transformation" is the basis of the Ducan diet. Its duration also depends on excess weight. Until the lost weight reaches the desired weight, it is necessary to adhere to the nutrition stage. On average, the "Transformation" or "Cruise" period takes 2 to 6 months.
The duration of the third stage "Consolidation" depends on the number of pounds thrown. Each kilogram lost is 10 days of the phase.
It is recommended that you make the fourth phase "Stabilization" a habit for the rest of your life, as it helps you keep your weight at a normal level and stay healthy.
Description and rules of stages
First, the body needs to be prepared for cutting the diet, then the process of losing weight begins, then it is necessary to consolidate the result and get used to a new lifestyle without harmful products.
attack
During the attack period, the body should be adjusted to eliminate 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 powder or coconut to yogurt.
Alternative or Cruise
The cruise is all about alternate vegetable and protein days. You can change them from 1 to 5 days. Nutritionists recommend sticking to the 1/1 or 2/2 regimen. As protein, you can consume products in the attack phase and low-fat curd and kefir.
Important!Consumption of potatoes, rice, peas, avocados and grains is strictly prohibited.
Placement or Consolidation
A more benign stage where Ducan's menu allows for indulgence. Every 7-10 days, you can arrange normal days and eat what you want in moderation. But at the same time, it is necessary to spend 1 unloading, purely protein day in the same period.
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 menu of the Stabilization phase for life. This nutrition makes it possible to create a correct lifestyle without any problems.
The main principles of the fourth stage:
- Drink up to 2 liters per day. Clean water.
- Be active, walk half an hour a day in the fresh air.
- Perform a protein fasting day one day a week.
- Start with 3 tablespoons each morning. I. Rolled oats
Approved products table for each stage
| diet phase | Allowed Products |
| attack |
|
| alternation |
|
| anchorage |
|
| stabilization | You can eat anything, but in moderation. However, it is recommended to completely switch to proper nutrition. |
Sample menu for each day for all stages
Description of a sample weekly menu for all phases of the Ducan diet:
| Scene | Breakfast | Dinner | Dinner |
| attack |
|
|
|
| alternation | Protein day:
Belkovo - vegetable day:
|
|
|
| anchorage | The menu is almost the same as the rotation phase ratio. Now you can eat pasta 2 times a week, boil potatoes in their skins or cook soup with them. | ||
| stabilization | All recipes made from natural products for proper nutrition. |
Note!You can independently develop a menu for each day of the Dukan diet.
recipes
The Ducan Diet has a wide variety of recipes. All of them are prepared only from permitted foods included in the diet.
dukan soup
The soup requires the following ingredients:
- 500 ml of chicken broth;
- 1 smoked chicken leg;
- 1 onion;
- 2 tbsp. I. 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 pan with oil to lightly fry the onions.
- Skin the ham, separate the meat from the bones and chop it into small pieces.
- Pour the broth over the roasted onions and add the oat bran and meat.
- Bring everything to a boil over low heat and cook for 15 minutes.
- Then add turmeric, spices and salt if necessary and mix.
Note!If the smoked ham is already salty, it is better not to salt the broth.
cottage cheese casserole
Dietary casserole is prepared without sugar and salt, ideal for the protein day of the Alternate phase.
The following components are required:
- 500 g of low-fat cottage cheese (not granular);
- 4 chicken eggs;
- sugar substitute.
Step-by-step preparation of low-calorie candy looks like this:
- Mash the banana and mix it with the eggs.
- Wet the sweetener tablets with a little water and add to the curd mass, mix.
- Grease a baking tray with a piece of butter.
- Lay the curd 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 baking sheet, you can sprinkle the bran on the mold.
du mayonnaise
Du-mayonnaise for Attack is crafted from the following items:
- 3 raw egg yolks;
- 100 ml of vaseline oil;
- 1 teaspoon mustard;
- 1 teaspoon of 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 mix.
- Gradually 1 tsp. Gradually pour liquid paraffin, stirring.
- Continuing to whisk the mixture, pour in the vinegar and lemon juice.
Another variation 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 dietary curd);
- 3 yolks of boiled eggs;
- 1 teaspoon mustard;
- pepper and salt to taste.
You need to cook it like this:
- Mash 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 method of transferring it intact - replacing animal proteins with vegetable ones. Soy will be of great help here. At 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 excess mass is discarded, as this is the target facing the conversion stage. At the final stages, the result is consolidated, so 1-2 kg can go.
Contraindications
The Dukan diet has many contraindications, so before using it, you should always consult a doctor.
Note!Although this nutrition method was compiled by a doctor, it has received a lot of criticism from other experts and nutritionists.
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;
- allergy to vegetable protein or lactose.
Advantages and disadvantages
Dr. Losing weight on Pierre Ducan's diet has many advantages:
- There are no strict restrictions on the amount of food consumed.
- A balanced and varied diet.
- Rapid weight loss at the initial stage that motivates to continue the diet.
- Healthy, gradual weight loss and prolonged Fasting will not allow you to regain the weight you lost.
This technique revealed the following disadvantages:
- The function of the liver and kidneys is impaired.
- Metabolism slows down.
- Appetite is suppressed, as a result of which there is constant fatigue and lethargy.
- An unpleasant odor is emitted from the mouth due to the overproduction of ketone bodies.
- avitaminosis.
- 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 weight loss person has interruptions in the work of certain organs and body systems, and he has not consulted a doctor. In other cases, such food cannot cause serious harm to the body.
Can I use it during pregnancy and breastfeeding
Pregnant and breastfeeding women should not follow this diet. The Ducan diet menu for every day is not able to provide the body with all the necessary nutrients and vitamins. And with difficult fasting days comes stress and fatigue, which can be harmful for young 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 motivational mood of losing weight, as it reduces strength, willpower and desire for something.
is it possible honey
The Dukan food system prohibits eating not only honey, but also dried fruits with nuts. Like some types of strawberries, they contain high glucose levels.
What bran is used
The most beneficial is oat bran, the use of which should be started every day. This is a simple yet effective way to kickstart your metabolism, which slows down during any diet.
What is COM?
COM simply stands for skimmed milk powder. It is difficult to find in regular stores, but is often used for the preparation of dietary products from the Ducan diet.
What to do in case of malfunction
Since the diet is quite difficult, it will be very difficult for people who have just started to lose weight to get used to it. In case of failure, you should not give up, it is enough to continue to eat according to the scheme, as if there were no violations. However, it will be necessary to add one more day to the stage where overeating occurs.
Note!If there is a breakdown, it is helpful to increase the strength load to lose the calories you have saved.
Dukan food can rightfully 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 tried it point to the effectiveness of the technique. It will take a lot of patience and willpower to endure for the full amount of time required, but the results will pay off with interest.