The Ducan Diet tops the lists of the best eating patterns. Almost every third have tried to lose weight. She has received many critical reviews about the need for strict control of adherence to the diet. But statistics show that almost everyone who sat on it lost a lot of excess weight and no longer gained 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 end result of his work to the general public. An individual method for losing weight, created by a doctor, is very popular and is in great demand almost immediately.
The origins and principles of the Ducan diet
The main meaning of the diet is to divide the whole period of weight loss into 4 stages, each with a different diet.
The basic principles of the Ducan diet are based on the following:
- Exclude fatty meats from the diet.
- Eat chicken, turkey. Fish should also not have enough fat.
- Lean dairy products are allowed. Natural yogurt is allowed with fruit additives.
- Sugar and salt - as intense as possible, but exclude various natural sweeteners and spices.
- For each step, there is only a certain list of characteristic products.
- Vegetables must be boiled or steamed, or ground.
- It is still necessary to drink up to 2 liters of water per day.
- Eat 1 tablespoon of oat bran daily in the morning.
Important!Steam is not recommended for starch like potatoes and some legumes.
Where to start
Before you start a diet, you definitely need to establish a positive result for yourself. You can watch an exciting movie or read 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, this method of losing weight is not suitable for a person alone.
Steps in Dukan protein diet
It is necessary to lose weight on Ducan diet in 4 steps, which have the following names:
- Assault.
- Exchange (also known as Cruise).
- Anchoring.
- Stabilization.
Fad
The first "Attack" step is the shortest, its duration depends on the initial weight of the weight lost. If you need to lose up to 5 kg of excess weight, then the "Attack" needs to be extended only 2 days, from 5 to 10 kg - about 3, from 10 to 20 kg - 5, from 20 to 30 kg -week. When the excess exceeds 30 kg, then the duration of the stage is 10 days.
The second stage of "Exchange" is the basis of the Ducan diet. Its duration also depends on excess weight. It is necessary to adhere to the diet phase until the weight loss reaches the required weight. On average, the "Exchange" or "Cruise" period lasts from 2 to 6 months.
The length of the third "Consolidation" stage depends on the number of pounds thrown out. Each kilogram lost is 10 days of phase.
The fourth step is to make "Stabilization" a habit for the rest of your life, as it helps to keep your weight in normal and stay healthy.
Description and rules of degrees
First, the body must be prepared to cut back on the diet, then the process of losing weight begins, after which it is necessary to consolidate the result and get used to a new lifestyle without harmful products.
Assault
During the Attack period, the body needs to be adjusted 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.
Alternative or Cruising
The cruising involves alternate vegetable and protein days. You can exchange them from 1 to 5 days. Nutritionists recommend adhering to a 1/1 or 2/2 regimen. As a protein, you can eat products from the attack stage and low-fat curd, kefir.
Important!Consumption of potatoes, rice, peas, avocados and grains is strictly prohibited.
Docking or Consolidation
A more innocuous step in which the Ducan menu allows indulgences. Once every 7-10 days, you can set regular days and eat everything you need in moderation. But at the same time, during the same period, it is necessary to consume 1 day of unloading, full of protein.
Eating rice, peas, pasta, potatoes and beans is only allowed twice a week. Cheese and bread also need to be cut back.
Stabilization
Pierre Dukan recommends sticking to the Stability for Life menu. This nutrition allows for the proper formation of a proper lifestyle.
Key principles of the fourth stage:
- Drink up to 2 liters per day. clean water.
- Be active, walk in the fresh air for half an hour a day.
- Make a protein fasting day once a week.
- Start each morning with 3 tbsp. l. oatmeal
Approved product table for each stage
| Diet phase | Approved Products |
| Assault |
|
| Exchange |
|
| Anchoring |
|
| Stabilization | You can eat everything, but in moderation. However, a complete transition into proper nutrition is recommended. |
Sample menu for each day for each step
Description of a sample weekly menu for each stage of the Ducan diet:
| Degree | Breakfast | Dinner | Dinner |
| Assault |
|
|
|
| Exchange | Protein Day:
Belkovo - vegetable day:
|
|
|
| Anchoring | The menu is almost the same as the proportion of the rotation phase. Now you can eat pasta 2 times a week, boil potatoes in their skins or cook soups with them. | ||
| Stabilization | Any recipes made from natural products as well as proper nutrition. |
Note!You can independently develop a menu for each day of your Dukan diet.
Dish recipes
The Ducan Diet has a wide range of recipes. All are prepared only from approved foods included in the diet.
Ducan soup soup
The soups require the following ingredients:
- 500 ml of chicken broth;
- 1 foot smoked chicken;
- 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 skillet with oil to brown the onions slightly.
- Peel the ham, separate the meat from the bones and chop into small pieces.
- Pour the broth over the fried onions and add the oat bran and meat.
- Bring everything to a boil over low heat and let it simmer for 15 minutes.
- Then add turmeric, spices and salt, if necessary, and mix.
Note!If the smoked ham is already salty, it is best not to salt the broth.
Cottage cheese casserole
The diet casserole is prepared without sugar and salt, very suitable for the protein day of the Alternative phase.
The following ingredients are required:
- 500 g low-fat cottage cheese (not granular);
- 4 chicken eggs;
- sugar substitute.
The step-by-step preparation of low-calorie sugar is as follows:
- Mix the curd and mix it with the eggs.
- Soak sweetener tablets with a little water and add them to the curd mass, mix.
- Grease a baking dish with a piece of butter.
- Place the curd in a flat layer and place 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
Black Mayonnaise for Attacks is prepared from the following products:
- 3 raw egg yolks;
- 100 ml of vaseline oil;
- 1 tspmustaird;
- 1 tsp apple cider vinegar (wine can be substituted);
- a few drops of lemon juice;
- pinch of salt;
- half a tablet of sugar substitute.
According to the algorithm, you must:
- Beat the egg yolks with salt.
- Add sugar substitute and stir.
- Slowly for 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 stage. For it you will need:
- 300 ml of light yogurt without additives (can be replaced by dietary curd);
- 3 yolks of hard boiled eggs;
- 1 tspmustaird;
- salt and pepper to taste.
You need to cook it like this:
- Grind the yolks with a fork until smooth.
- Add yogurt and mix well.
- Add salt and mustard to 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 of translating it without interruption - replacing animal proteins with animal proteins. Soy will help a lot here. At the third stage, it is necessary to increase the amount of vegetables in the diet.
results
During the Attack period, rapid weight loss 2 to 7 kg occurs. At the second stage, all the excess mass is thrown away, since this is the goal facing the exchange phase. At the final stages, the fruit is condensed, so 1-2 kg may disappear.
Contraindications
The Dukan diet has many contraindications, therefore, before using it, you definitely need to consult a doctor.
Note!Although this method of nutrition was formulated by a doctor, it received many critical reviews from other specialists and nutritionists.
The violations are as follows:
- disruption of the kidneys and liver;
- Hypertension;
- presence of problems with the gastrointestinal tract;
- hormonal disruption and disruption of the endocrine system;
- old age or adolescence;
- pregnancy or breastfeeding;
- allergy to vegetable protein or lactose.
Advantages and disadvantages
There are many benefits to losing weight on Dr. 's diet. Pierre Ducan:
- There are no strict restrictions on the amount of food consumed.
- A balanced and varied diet.
- Rapid weight loss at the first stage, which encourages to follow the diet further.
- A gradual healthy weight loss and a long period of Fastening will not allow you to regain the lost pounds.
This technique revealed the following disadvantages:
- Liver and kidney function deteriorates.
- Slows down the metabolism.
- Taste is suppressed, leading to fatigue and constant drowsiness.
- Excessive production of ketone bodies emits an unpleasant odor from the mouth.
- Avitaminosis.
- Appearance of constipation.
- Hormonal imbalance.
Frequently Asked Questions on Ducan Diet
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 who has lost weight has interfered with the work of certain organs and body systems, and has not consulted a doctor. In other cases, such food can do no great harm to the body.
Can I use during pregnancy and breastfeeding
Pregnant and breastfeeding women should not adhere to this diet. Ducan’s daily diet menu cannot provide all the essential nutrients and vitamins to the body. And during hard days of fasting, stress and fatigue occur, which can be detrimental to 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 motivated mood of losing weight, because it reduces his strength, will and desire for something.
Is it possible honey
The Dukan food system prohibits eating not only honey, but also dried fruit with nuts. They have elevated glucose levels, like some types of berries.
Which bran to use
Oat bran is the most useful, and should be used 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 skimmed milk powder. They are hard to find in regular stores, but are often used in the preparation of diet products from the Ducan diet.
What to do in case of breakdown
Since the diet is quite tough, it will be very difficult for people who are just starting to lose weight to get used to it. You should not give in to breakdowns, you just need to continue eating according to the scheme anymore, as if there was no violation. However, it will be necessary to add an extra day to the stage where the overcrowding occurred.
Note!If there is a breakdown, it will help to increase the strength load in order to lose the calories you have accumulated.
Dukan food can be considered the "queen" of all diets. Over the years, it has helped thousands of desperate overweight people lose weight. Despite the negative reviews of doctors, ordinary people who have tried focus on the effectiveness of the technique. He will take a lot of patience and agree to stay out for the entire required period, but the results will pay off with interest.