The Ducan diet consistently tops the list of best diets. Almost every third of weight loss is trying to survive. He had many critical reviews for the need for strict control over adherence to the diet. But statistics show that almost everyone who sits on it sheds a lot of excess weight and no longer gains it.
The Dukan Diet was developed by French nutritionist Pierre Dukan. He took nearly 40 years to do all the necessary research and present the final results of his work to the general public. Individual methods for losing weight, made by doctors, have become very popular and in demand immediately.
The essence and principles of the Ducan diet
The main essence of the diet is the division of the entire time of weight loss into 4 stages, each of which has 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 contain a lot of fat.
- Lean dairy products are allowed. Natural yogurt with fruit additives is allowed.
- Sugar and salt - a minimum, but a variety of natural sweeteners and spices are not excluded.
- For each phase, only certain product features.
- Vegetables need to be boiled or steamed, or roasted.
- It is very important to drink up to 2 liters of drinking water a day.
- Take 1 tablespoon of oat bran daily in the morning.
Important!Starchy vegetables such as potatoes and some legumes are not recommended to be steamed.
Where to start
Before starting a diet, you must make sure yourself get a positive result. You can watch a motivating 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 is possible to identify specific diseases, because this method of weight loss is not suitable for an individual.
Dukan protein diet levels
Losing weight on the Ducan diet is required in 4 stages, which have the following names:
- Attack.
- Alternative (also called Cruise).
- Markers.
- Stabilization.
Timeframe
The first stage of "Attack" is the shortest, its duration depends on the initial weight of weight loss. If you need to lose weight up to 5 kg, then the "Attack" should be extended only 2 days, from 5 to 10 kg - by 3, from 10 to 20 kg - 5, from 20 to 30 kg - a week. When the weight exceeds 30 kg, then the stage duration is 10 days.
The second phase of "Alternation" is the basis of the Ducan diet. The duration also depends on being overweight. You need to adhere to the level of nutrition until the weight lost reaches the required weight. On average, the period of "Alternation" or "Cruise" lasts from 2 to 6 months.
The duration of the third stage "Combination" depends on the number of pounds discarded. Every kilogram lost is a 10 day phase.
It is recommended to make the fourth level "Stabilization" a habit of your life, as this helps keep your weight normal and healthy.
Level descriptions and rules
First, the body needs to prepare to reduce the diet, then the process of losing weight begins, after which it is necessary to combine the results and get used to a new lifestyle without harmful products.
Attack
During the Attack period, the body must adapt to destroy fat. You can eat at any time of the day, but only certain foods.
Meat and fish must be boiled or steamed. It is allowed to add vanilla or coconut powder to yogurt.
Intermittent or Cruising
The cruise is about alternating days of vegetables and protein. You can replace it from 1 to 5 days. Nutritionists recommend adhering to a 1/1 or 2/2 regimen. As a protein, you can take products from the level of attack and low -fat yogurt, kefir.
Important!Consumption of potatoes, rice, peas, avocados and grains is strictly prohibited.
Docking or Combined
A more tame level where the Ducan menu allows for indulgence. Once every 7-10 days, you can arrange a normal day and eat whatever you want in moderation. But at the same time, in the same period, have to spend 1 day to unload, completely protein.
Rice, peas, pasta, potatoes and beans are allowed to be eaten only twice a week. Cheese and bread also need to be cut.
Stabilization
Pierre Dukan recommends sticking to the Stabilization stage menu for life. This diet makes it possible to form a proper lifestyle smoothly.
The main principles of the fourth phase:
- Drink up to 2 liters daily. clean water.
- Be active, walk in the fresh air for half an hour a day.
- Perform a protein fast once a week.
- Start each morning with 3 tbsp. l. oatmeal
Schedule of approved products for each stage
| Diet stage | Permitted products |
| Attack |
|
| Replacement |
|
| Markers |
|
| Stabilization | You can eat everything, but in moderation. However, it is recommended to switch completely to proper nutrition. |
Sample menu for each day for all levels
Description of a sample weekly menu for all levels of the Ducan diet:
| Pentas | Breakfast | Dinner | Dinner |
| Attack |
|
|
|
| Replacement | Protein day:
Belkovo - vegetable day:
|
|
|
| Markers | This menu is almost identical to the rotation phase ration. Now you can eat pasta 2 times a week, boil potatoes in its skin or cook soup with it. | ||
| Stabilization | All recipes are made from natural products for proper nutrition. |
Note!You can freely develop a menu for each day of the Dukan diet.
Meal recipes
Ducan Diet offers a wide variety of recipes. All are prepared only from permitted foods included in the diet.
Ducan soup soup
This soup requires the following ingredients:
- 500 ml chicken broth;
- 1 foot of smoked chicken;
- 1 onion seed;
- 2 tablespoons. oat bran;
- half a teaspoon of vegetable oil;
- 1/2 teaspoon turmeric
- spices and salt to taste.
It should be prepared like this:
- Finely chop the onion.
- Smear a little of the pan with oil until a little onion.
- Remove the skin from the ham, 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 into it.
- Bring to a boil over low heat and let simmer for 15 minutes.
- Then add turmeric, spices and salt, if necessary, and mix.
Note!If the smoked ham is salty, then it is better not to salt the salt.
Cottage cheese casserole
Dietary casserole is prepared without sugar and salt, ideal for Alternative phase protein days.
The following materials are required:
- 500 g of low -fat cottage cheese (non -grainy);
- 4 chicken eggs;
- sugar substitutes.
Step -by -step preparation of low -calorie sugar like this:
- Crush the curds and mix with the eggs.
- Soak the sweetener tablets with a little water and add to the curd mass, mix.
- Grease the baking sheet with a piece of butter.
- Place the curds in an even layer and place in the oven for half an hour at a temperature of 170 ° C.
Note!To prevent the casserole from burning and sticking to the baking sheet, you can sprinkle the bran on the mold.
Mayonnaise Du
Du-mayonnaise for Attack is prepared from the following products:
- 3 raw egg yolks;
- 100 ml of vaseline oil;
- 1 teaspoon;
- 1 teaspoon apple cider vinegar (can be replaced with wine);
- a few drops of lemon juice;
- a little bit of salt;
- half a sugar substitute tablet.
According to the algorithm, you need:
- Beat egg yolks with salt.
- Add the sugar substitute and stir.
- Slowly for 1 tsp. pour in liquid paraffin, stirring little by little.
- Continue to beat the mixture, pour the vinegar and lemon juice.
Another variant of Du mayonnaise is suitable for the Attack phase. For it you need:
- 300 ml of light yogurt without additives (can be replaced with diet curd);
- 3 boiled egg yolks;
- 1 teaspoon;
- salt and pepper to taste.
You need to cook it like this:
- Grind the egg 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 find it difficult to follow the Ducan diet, especially on protein days. However, there is an effective method to transfer it without interruption - to replace animal protein with vegetable protein. Soy will help a lot here. In 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 purpose faced in the replacement phase. In the last stage, the results are consolidated, so that 1-2 kg may be lost.
Contraindications
The Dukan diet has many contraindications, therefore, before using it, you must consult a doctor.
Note!Although this method of nutrition was compiled by doctors, it has received many critical reviews from experts and other nutritionists.
Contraindications are:
- kidney and liver disorders;
- high blood pressure;
- the presence of problems with the gastrointestinal tract;
- hormonal disorders and disorders of the endocrine system;
- old age or adolescence;
- pregnancy or lactation period;
- allergy to vegetable protein or lactose.
Advantages and disadvantages
Losing weight in the diet of Dr. Pierre Ducan has many advantages:
- There are no strict restrictions on the amount of food eaten.
- A balanced and varied diet.
- Rapid weight loss in the first stage, which prompts to continue the diet further.
- Gradual weight loss and prolonged fastening will not allow you to regain lost weight.
This technique shows the following weaknesses:
- Liver and kidney function deteriorate.
- Metabolism slows down.
- Appetite is suppressed, as a result of which there is constant fatigue and drowsiness.
- Due to the body’s excessive production of ketones, unpleasant odors are expelled from the mouth.
- Avitaminosis.
- The appearance of constipation.
- Hormonal imbalances.
Ducan Diet Frequently Asked Questions
Although there are detailed explanations 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 who loses weight has a disturbance in the work of certain organs and systems of the body, and is not consulted by a doctor. In other cases, such foods should not cause serious harm to the body.
Can I use it during pregnancy and breastfeeding
Pregnant and lactating women should not adhere to this diet. The Ducan diet menu for each day cannot provide the body with all the necessary nutrients and vitamins. And during difficult fasting days, stress and fatigue come, which can endanger 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, body intoxication reduces the mood of weight loss motivation, as it lowers his strength, desire and desire for something.
Is it possible dear
The Dukan food system forbids eating not only honey, but also dried fruit with nuts. They contain high levels of glucose, as do some types of berries.
What bran will be used
The most useful is oat bran, with its use must begin daily. This is a simple but effective method to start your metabolism, which slows down during the diet.
What is COM
COM stands for skim milk powder. It is hard to find in regular stores, but it is often used in the preparation of food products from the Ducan diet.
What to do in case of damage
Since the diet is quite difficult, it is very difficult for people who are just starting to lose weight to get used to it. You can not give up if there is damage, you just have to continue to eat according to the scheme further, as if there is no violation. However, it is necessary to add additional days to the level at which overeating occurs.
Note!If there is damage, it will help increase strength to reduce the calories you have accumulated.
Dukan food can be considered the "queen" of all diets. Over the years of its existence, it has helped thousands of overweight people desperate to lose weight. Despite the negative reviews from doctors, the average person who tried it showed the effectiveness of this technique. It will take a lot of patience and willpower to persevere for the amount of time it takes, but the results will bear fruit.