The Ducan Diet is consistently at the top of the list of best eating habits. Almost every third weight loss person tried to stick to it. There is a lot of critical criticism due to the need for strict control of diet compliance. But statistics show that almost everyone who sat on it shed a lot of extra pounds and didn’t gain it anymore.
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 result of his work to the general public. The individual method of weight loss, created by a doctor, became very popular and almost immediately sought after.
The essence and principles of Ducan's diet
The main essence of the diet is the division of the entire weight loss period into 4 stages, each of which has a different diet.
The basic principles of Ducan's diet are based on the following:
- Exclude fatty meats from your diet.
- Eat chicken, turkey. Fish should also not contain a lot of fat.
- Low-fat 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.
- Each phase is characterized by only a certain list of products.
- Vegetables should be cooked or steamed or grilled.
- It is necessary to drink up to 2 liters of still water a day.
- Consume 1 tablespoon of oatmeal in the morning.
Bitan!Starchy vegetables such as potatoes and some legumes are not recommended for steaming.
Where to start
Before starting a diet, you definitely need to set yourself up for a positive result. You can watch a motivating movie or read reviews from those who managed to lose all those pounds thanks to Ducan’s menu.
In addition to motivation, it is important to visit a doctor or dietitian. It may be possible to identify certain diseases due to which this way of losing weight is not suitable for a person individually.
Stages of Dukan protein diet
Weight loss on the Ducan diet is required in 4 stages, which have the following names:
- Attack.
- Modification (also called cruising).
- Anchoring.
- Stabilization.
Duration
The first phase of "Attack" is the shortest, its duration depends on the initial weight of weight loss. If you need to lose up to 5 kg of excess weight, then "Attack" should be extended in just 2 days, from 5 to 10 kg - for 3, from 10 to 20 kg - 5, from 20 to 30 kg - a week. When the excess is greater than 30 kg, the phase will last for 10 days.
The second phase of "Alternation" is the basis of Ducan’s diet. Its duration also depends on being overweight. It is necessary to adhere to the nutritional phase until the weight loss reaches the required weight. On average, the period of "change" or "cruise" lasts from 2 to 6 months.
The duration of the third phase of "Consolidation" depends on the number of pounds thrown away. Every pound lost is a 10 day phase.
It is recommended that the fourth phase of "stabilization" become a habit for the rest of your life, because it helps maintain a normal weight and maintain health.
Description and rules of phases
First, the body needs to be prepared to reduce the diet, then the weight loss process begins, after which it is necessary to consolidate the result and get used to a new way of life without harmful products.
Attack
During the period of the attack, the body must adapt to destroy fat. You can eat at any time of the day, but only certain foods.
Meat and fish should be cooked or steamed. Yogurt is allowed to add vanilla powder or coconut.
Alternating or cruising
Cruising refers to the alternation of plant and protein days. You can alternate them from 1 to 5 days. Nutritionists recommend adhering 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.
Bitan!Consumption of potatoes, rice, peas, avocados and cereals is strictly prohibited.
Docking or consolidation
A benign phase in which Ducan’s menu allows for enjoyment. Once every 7-10 days you can arrange regular days and eat whatever you want in moderation. But at the same time, during the same period, it is necessary to spend 1 unloading, completely protein day.
Rice, peas, pasta, potatoes and beans can only be eaten twice a week. Cheese and bread should also be reduced.
Stabilization
Pierre Dukan recommends that you stick to the stabilization phase menu for the rest of your life. This diet allows for the smooth formation of a proper 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 day on an empty stomach once a week.
- Start each morning with 3 tablespoons. l. oatmeal
Table of approved products for each phase
| Diet | Allowed products |
| Attack |
|
| Alternation |
|
| Anchoring |
|
| Stabilization | You can eat everything, but in moderation. However, a complete transition to a proper diet is recommended. |
Sample menu for each day for all phases
Description of an example of a weekly menu for all stages of the Ducan diet:
| Stage | Breakfast | Dinner | Dinner |
| Attack |
|
|
|
| Alternation | Protein day:
Belkovo - vegetable day:
|
|
|
| Anchoring | The menu is almost identical to the meal rotation phase. Now you can eat pasta 2 times a week, cook potatoes in their shells or cook soups with them. | ||
| Stabilization | Any recipe made from natural products for proper nutrition. |
Note!You can independently develop a menu for each day of the Dukan diet.
Recipes for eating
Ducan Diet boasts a wide selection of recipes. All are prepared only from the permitted foods included in the diet.
Soup soup shop
The soup requires the following ingredients:
- 500 ml chicken broth;
- 1 smoked chicken leg;
- 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:
- Finely chop the onion.
- Lightly grease the pan with oil to brown the onion a little.
- Remove the skin from the ham, separate the meat from the bones and chop them into small pieces.
- Pour the soup over the fried onion and add the oat bran and meat.
- Bring to a boil over low heat and simmer for 15 minutes.
- Then add turmeric, spices and salt, if necessary, and stir.
Note!If the smoked ham is already salty, then it is better not to salt the soup.
Fresh cheese casserole
Diet casserole is prepared without sugar and salt, ideal for the protein day of the alternating phase.
The following ingredients are required:
- 500 g low-fat cottage cheese (not grainy);
- 4 chicken eggs;
- sugar substitute.
Step by step preparation of low-calorie sugar looks like this:
- Squeeze the curd and mix it with the eggs.
- Soak the sweetener tablets with a little water and add them to the curd mass, stir.
- Grease the baking dish with a piece of butter.
- Place the cheese mass 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 sheet, you can sprinkle the bran over the mold.
You mayonnaise
Du-mayonnaise for Attack is prepared from the following products:
- 3 raw egg yolks;
- 100 ml of Vaseline oil;
- 1 teaspoon safe;
- 1 teaspoon apple cider vinegar (can be replaced with wine);
- a few drops of lemon juice;
- a pinch of salt;
- half a sugar substitute tablet.
According to the algorithm, you need:
- Beat the egg yolks with the salt.
- Add sugar substitute and stir.
- Slowly for 1 tsp. pour in liquid paraffin with gradual stirring.
- Continuing to beat the mixture, pour in the vinegar and lemon juice.
Another variant of Du mayonnaise is suitable for the Attack phase. For it you will need:
- 300 ml of light yogurt without additives (can be replaced with diet curd);
- 3 egg yolks of hard-boiled eggs;
- 1 teaspoon safe;
- salt and pepper to taste.
You have to cook it like this:
- Grind the egg yolks with a fork until smooth.
- Add the yogurt and mix well.
- Add salt and mustard with pepper, stir again.
Pierre Ducan's plant-based diet due to meat intolerance
Vegetarians will find it difficult to stick to the Ducan diet, especially on protein days. However, there is an effective method of transmission without interference - the replacement of animal proteins with plant ones. Soy will help a lot here. In the third phase, it is necessary to increase the amount of vegetables in the diet.
results
During the period of the attack, a rapid weight loss of 2 to 7 kg occurs. In the second phase, all the excess mass is thrown away, because that is the goal before the change phase. In the last stages the result is consolidated so that it can pass 1-2 kg.
Contraindications
The Dukan diet has a number of contraindications, so be sure to consult a doctor before using it.
Note!Although this nutritional method was put together by a doctor, it has received much critical criticism from other experts and nutritionists.
Its contraindications are:
- kidney and liver disorders;
- hypertension;
- the presence of problems with the gastrointestinal tract;
- hormonal disorder and endocrine system disorder;
- age or adolescence;
- pregnancy or breastfeeding;
- plant protein or lactose allergy.
Advantages and disadvantages
Losing weight on 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 the further continuation of the diet.
- Healthy gradual weight loss and a long period of hardening will not allow you to regain the lost weight.
This technique revealed the following disadvantages:
- Liver and kidney function deteriorates.
- Metabolism slows down.
- Appetite is suppressed, resulting in constant fatigue and drowsiness.
- Due to the excessive production of ketone bodies, an unpleasant odor is emitted from the mouth.
- Avitaminosis.
- Occurrence 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.
Which is dangerous
Pierre Ducan's diet can be dangerous if a person who is losing weight has problems with certain organs and body systems and has not been consulted by 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 adhere to this diet. Ducan's diet menu for each day cannot provide the body with all the necessary nutrients and vitamins. And during the difficult days of fasting, stress and fatigue come, 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 weight loss, because it reduces his strength, will and desire for something.
Is it possible honey
The Dukan food system forbids eating not only honey, but also dried fruit with nuts. They contain elevated glucose levels, like some types of berries.
Which bran to use
The most useful are oat bran, the use of which should begin 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. It is hard to find in regular stores, but is often used in the preparation of diet products from Ducan’s diet.
What to do in case of failure
Since the diet is quite heavy, 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 just need to continue eating according to the scheme further, as if there was no violation of the rules. However, it will be necessary to add an extra day to the stage where the overeating occurred.
Note!If a breakdown occurs, it would be helpful to increase the power load to lose the accumulated calories.
Dukan food can rightly be considered the "queen" of all diets. During the years of its existence, it has helped thousands of desperate overweight people to lose weight. Despite the negative reviews from doctors, ordinary people who have tried it indicate the effectiveness of the technique. It will take a lot of patience and willpower to endure throughout the entire required period, but the results will pay off with interest.