The Ducan Diet is constantly leading the list of best eating habits. Almost one in three dieters tried to stick to it. You have a lot of critical opinions as you need to strictly monitor your diet. But statistics show that almost everyone who sat on it threw off a lot of excess weight and was no longer fat.
The Dukan Diet was developed by Pierre Dukan, a French nutritionist. It took almost 40 years to do all the necessary research and present the end result of his work to the general public. Created by a doctor, the individual method of weight loss became very popular and sought after almost immediately.
The essence and principles of the ducan diet
The main essence of the diet is to divide the entire weight loss period into 4 stages, each with a different diet.
The principles of the Ducani diet are based on the following:
- Exclusion of fatty meat from the diet.
- Eat chicken, turkey. Fish should not contain a lot of fat.
- Skimmed milk products are allowed. Natural yogurt with fruit additives is allowed.
- Sugar and salt - strictly to a minimum, but a variety of natural sweeteners and spices are not excluded.
- Each phase is characterized by only a certain product list.
- Vegetables should be cooked or steamed or grilled.
- It is essential to drink a maximum of 2 liters of standing water per day.
- Eat 1 tablespoon of oat bran in the morning.
Important!Starchy vegetables such as potatoes and some legumes are not recommended for steaming.
Where should I start
Be sure to set a positive result before starting your diet. You can watch a motivational movie or read reviews of those who managed to cast those extra pounds thanks to the Ducan menu.
In addition to motivation, it is important to consult a doctor or dietitian. It may be possible to identify certain diseases that make this type of weight loss unsuitable for an individual.
Stages of the Dukan protein diet
Weight loss of the Ducan diet is required in four stages, which have the following names:
- Attack.
- Alternative (also known as Cruise).
- Anchoring.
- Stabilization.
Period
The first stage of "Attack" is the shortest, its duration depends on the initial weight of the losing weight. If you need to lose up to 5 kg of excess weight, the "Attack" only needs to be extended by 2 days, from 5 to 10 kg - 3, from 10 to 20 kg - 5, 20-30 kg - a week. If the excess exceeds 30 kg, the duration of the phase will be 10 days.
The second stage of "Alternation" is the basis of the Ducan diet. Its duration also depends on being overweight. The nutritional stage should be adhered to until the weight loss reaches the desired weight. On average, the "Alternation" or "Cruise" period lasts 2-6 months.
The duration of the third stage of "consolidation" depends on the number of pounds cast. Each kilogram delivered is 10 days of the phase.
We recommend that you make the "Stabilization" of the fourth stage a habit throughout your life, as this will help you keep your weight normal and maintain your health.
Description and rules of sections
First, the body must be prepared to suppress the diet, and then the process of weight loss begins, after which the result must be consolidated and a new lifestyle accustomed to without harmful products.
Attack
During the attack, the body must be adjusted to destroy the fat. You can eat at any time of the day, but only certain foods.
Meat and fish must be cooked or steamed. Vanilla powder or coconut may be added to the yoghurt.
Alternation or cruise
The cruise is about alternating vegetable and protein days. You can alternate them for 1-5 days. Nutritionists recommend following a 1/1 or 2/2 dosing schedule. As a protein, you can consume the products from the attack phase and the low-fat cottage cheese, kefir.
Important!The consumption of potatoes, rice, peas, avocados and cereals is strictly prohibited.
Docking or consolidation
A more benign section in which Ducan’s menu allows for pampering. You can arrange days every 7-10 days and eat anything in moderation. But at the same time, during the same period, 1 unloading, completely protein days must be spent.
Rice, peas, pasta, potatoes and beans should only be consumed twice a week. Both cheese and bread should be cut back.
Stabilization
Pierre Dukan suggests sticking to the menu for the stabilization phase of life. This diet allows you to develop a proper lifestyle smoothly.
The main principles of the fourth stage are:
- Drink no more than 2 liters per day. clean water.
- Be active, walk half an hour a day in the fresh air.
- Take a protein fast once a week.
- Start each morning with 3 tablespoons. l. cereal
Table of approved products for each stage
| Diet section | Authorized products |
| Attack |
|
| Alternation |
|
| Anchoring |
|
| Stabilization | You can eat everything but in moderation. However, we recommend that you switch completely to proper nutrition. |
Sample menu every day for each section
Description of the weekly menu for each stage of the Ducan diet:
| Stage | Breakfast | Dinner | Dinner |
| Attack |
|
|
|
| Alternation | Protein day:
Belkovo - Vegetable Day:
|
|
|
| Anchoring | The menu is almost the same as the dose of the rotation phase. Now you can eat pasta 2 times a week, cook potatoes in your skin, or cook soup with them. | ||
| Stabilization | Recipes made from natural products for proper nutrition. |
Note!You can create your own menu for each day of the Dukan diet.
Bowl of recipes
The Ducan Diet boasts a variety of recipes. Each is made only from the permitted foods in the diet.
Ducan soup
The soup requires the following ingredients:
- 500 ml chicken broth;
- 1 smoked chicken leg;
- 1 onion;
- 2 tablespoons. l. oat bran;
- half a teaspoon of vegetable oil;
- 1/2 teaspoon turmeric
- spices and salt to taste.
Here's how to prepare:
- Chop the onion.
- Lightly grease the pan with oil to make the onions turn slightly brown.
- Remove the rind from the ham, separate the meat from the bones and chop finely.
- Pour the soup over the fried onions 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 mix.
Note!If the smoked ham is already salty, it is better not to salt the broth.
Curd curd
The diet is made without sugar and salt, ideal for the protein day of the alternating phase.
The following ingredients are required:
- 500 g low-fat cottage cheese (non-granular);
- 4 chicken eggs;
- sugar substitute.
The step-by-step preparation of low-calorie sugar looks like this:
- Mash the cottage cheese and mix with the eggs.
- Soak the sweetener tablets in a little water and add to the curd mass, mix.
- Grease a baking dish with a piece of butter.
- Place the cottage cheese in an even layer and place in the oven at 170 ° C for half an hour.
Note!To prevent the casserole from burning and sticking to the baking tray, you can sprinkle the bran into the mold.
Du mayonnaise
Attack Du mayonnaise is made from the following products:
- 3 raw egg yolks;
- 100 ml of Vaseline oil;
- 1 t mustard;
- 1 tkalma vinegar (can be replaced with wine);
- a few drops of lemon juice;
- a pinch of salt;
- half tablet sugar substitute.
According to the algorithm, you need the following:
- Beat the egg yolks with salt.
- Add sugar substitute and mix.
- Slowly 1 tsp. pour liquid paraffin, stirring gradually.
- Continuing to beat the mixture, pour in the vinegar and lemon juice.
Another version of Du mayonnaise is suitable for the Attack phase. You will need:
- 300 ml of light yoghurt without additives (can be replaced by a diet tour);
- 3 yolks hard boiled eggs;
- 1 t mustard;
- salt and pepper to taste.
Here's how to cook:
- Smooth the yellow 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 find it difficult to stick to the Ducani diet, especially on protein days. However, there is an effective method for its smooth transmission - the exchange of animal proteins for plant-derived proteins. Soy helps a lot here. In the third stage, you need to increase the amount of vegetables in your diet.
results
During the attack period, rapid weight loss of 2-7 kg occurs. In the second stage, all excess mass is discarded as this goal precedes the alternating phase. In the last stages, the result is consolidated, so you can go 1-2 kg.
Contraindications
Dukan diet has many contraindications, so be sure to consult a doctor before using it.
Note!Although this method of nutrition has been compiled by a physician, it has received many critical criticisms from other professionals and nutritionists.
Contraindications include:
- renal and hepatic impairment;
- hypertension;
- the presence of gastrointestinal problems;
- hormonal disorder and disruption of the endocrine system;
- old age or adolescence;
- pregnancy or lactation;
- allergy to vegetable protein or lactose.
Advantages and disadvantages
There are several benefits to losing Dr. Pierre Ducan's diet:
- There are no strict limits on the amount of food consumed.
- A balanced and varied diet.
- Fast weight loss in the first stage, which motivates you to continue your diet further.
- Healthy, gradual weight loss and a long period of fixation will not allow you to regain the pounds you lose.
This technique has revealed the following disadvantages:
- Liver and kidney function deteriorate.
- Metabolism slows down.
- Appetite is suppressed, resulting in constant fatigue and drowsiness.
- Excessive production of ketone bodies emits an unpleasant odor from the mouth.
- Avitaminosis.
- Appearance of constipation.
- Hormonal imbalance.
Ducan Diet Frequently Asked Questions
Despite a detailed description of each stage of the Ducani diet, people still have many questions.
We are dangerous
Pierre Ducan’s diet can be dangerous if the diet is disrupted by the work of certain organs and body systems and is not consulted by a doctor. In other cases, such foods should not cause serious harm to the body.
I can use it during pregnancy and breastfeeding
Pregnant and lactating women should not follow this diet. The Ducan diet menu every day cannot provide the body with all the necessary nutrients and vitamins. And during difficult fasting days, stress and fatigue occur, which can be detrimental to young mothers.
Possible alcohol
Alcohol is not recommended, but can be used for cooking.
Note!Alcohol is high in calories and unhealthy. In addition, body poisoning reduces the motivational mood to lose weight as it reduces your strength, will, and desire for something.
Possible sweetheart
The Dukan food system prohibits the consumption of not only honey but also dried fruits with nuts. They contain high levels of glucose than certain types of berries.
What kind of bran should be used
The most useful are oat bran, which should be used every day. This is a simple but effective way to start metabolism that slows down with any diet.
What is COM
COM simply means skimmed milk powder. It’s hard to find in regular stores, but it’s often used to make diet products from the Ducan diet.
What to do in case of failure
Because the diet is quite difficult, people who are just starting to lose weight will find it very difficult to get used to. In the event of a breakdown, you should not give up, you should just continue to eat according to the system as if there had been no violation. However, it will be necessary to add an additional day from the stage in which the overeating occurred.
Note!When you break it down, it will be helpful to increase your strength to lose your accumulated calories.
Dukan food can rightly be considered the "queen" of any diet. During his years of existence, he has helped thousands of desperate overweight people lose weight. Despite the negative opinions of doctors, tried and tested ordinary people point to the effectiveness of the technique. It will take great patience and willpower to persevere throughout the prescribed period, but the results will pay off with interest.