The Ducan Diet is constantly updating the list of the best diets. Every third weight who tried to lose weight tried to hold it. It has received a lot of criticism due to the need to strictly control the observance of the diet. However, statistics show that almost everyone who sat on it lost weight and did not gain weight.
The Dukan Diet was developed by French nutritionist Pierre Ducan. It took him about 40 years to conduct all the necessary research and present the final results of his work to the general public. The individual method of weight loss developed by a doctor became very popular and immediately in demand.
The essence and principles of the Dukan diet
The essence of the diet is to divide the whole period of weight loss into 4 stages, each of which has a different diet.
The basic principles of the Dukan diet are based on:
- Eliminate fatty meats from your diet.
- Eat chicken and turkey. Fish should also be low in fat.
- Lean dairy products are allowed. Natural kefir with fruit additives is allowed.
- Sugar and salt - in a minimal way, but do not exclude any natural sweet and savory substances.
- Each phase is characterized only by a specific list of products.
- Vegetables should be boiled or steamed or grilled.
- It is necessary to drink up to 2 liters per day without gas.
- Eat 1 tablespoon of oat bran every morning.
An important!Starchy vegetables such as potatoes and some legumes should not be steamed.
Where to start
You need to achieve a positive result before starting a diet. With the help of the Ducan menu, you can watch a motivational video of people who can lose extra pounds or read their reviews.
In addition to motivation, you should see a doctor or nutritionist. It is possible to diagnose certain diseases, so this method of weight loss is not suitable for an individual.
Stages of the Dukan protein diet
Weight loss in the Ducan diet is required in 4 stages, they have the following names:
- Attack.
- Alternative (also called cruise).
- Anchoring.
- Stabilization.
Duration
The first stage "Attack" is the shortest, the duration of which depends on the initial weight of the weight you are losing. If you need to lose weight up to 5 kg, you need to prolong the "Attack" for only 2 days, from 5 to 10 kg - 3, from 10 to 20 kg - 5, from 20 to 30 kg. one week. When the excess is more than 30 kg, the duration of the phase is 10 days.
The second phase is the basis of the "Alternative" Dukan diet. Its duration also depends on being overweight. It is important to follow a diet until you have reached the desired weight. On average, the "Alternative" or "Cruise" period lasts from 2 to 6 months.
The duration of the third stage of "consolidation" depends on the number of pounds thrown. Every kilogram lost is 10 days of phase.
It is recommended to make the four stages of "Stabilization" a lifelong habit, as it will help you maintain a healthy weight and improve your health.
Description and rules of stages
First, the body must be prepared to reduce the diet, then the weight loss process begins, and then it is necessary to consolidate the result and get used to a new lifestyle without harmful foods.
Attack
During the attack, the body must be adapted to eliminate fat. You can eat at any time of the day, but you can only eat certain foods.
Meat and fish should be boiled or steamed. It is allowed to add vanilla powder or coconut to yogurt.
Alternate or cruise
The cruise is designed to replace vegetable and protein days. You can replace them in 1 to 5 days. Nutritionists recommend a 1/1 or 2/2 regimen. As a protein, you can use products from the attack phase, as well as low-fat cottage cheese and kefir.
An important!The use of potatoes, rice, beans, avocados and cereals is strictly prohibited.
Doking or consolidation
The Ducan menu is the most useful stage that allows you to enjoy. Once every 7-10 days, you can organize regular days and eat as much as you want. But at the same time, at the same time, you need to spend 1 day, completely protein day.
Rice, beans, pasta, potatoes and beans are allowed only twice a week. Cheese and bread should be further reduced.
Stabilization
Pierre Ducan recommends maintaining the Stabilization Phase menu for life. This diet creates a healthy lifestyle.
Basic principles of the fourth phase:
- Drink up to 2 liters per day. pure water.
- Be active, take a walk in the fresh air for half an hour a day.
- Have a protein fast once a week.
- Start with 3 tablespoons each morning. l. oats
Table of approved products for each stage
| Diet button | Permitted products |
| Attack |
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| Alternation |
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| Anchoring |
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| Stabilization | You can eat everything, but in moderation. However, a complete transition to proper nutrition is recommended. |
Sample menu for each day for all stages
Description of the weekly menu for all stages of the Ducan diet:
| Stage | Breakfast | The dinner | The dinner |
| Attack |
|
|
|
| Alternation | Protein Day:
Belkovo - Vegetable Day:
|
|
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| Anchoring | The menu is almost identical to the ration of the rotation phase. Now you can eat pasta twice a week, boil potatoes in their skins or make soup with them. | ||
| Stabilization | Various recipes from natural products for proper nutrition. |
Attention!You can independently develop a menu for each day of the Dukan diet.
Recipes
The Ducan Diet boasts a variety of recipes. All of them are made only from permitted foods included in the diet.
Ducan soup
The soup requires the following ingredients:
- 500 ml of 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.
It should be prepared as follows:
- Finely chop the onion.
- Grease the pan with oil to lightly brown the onion.
- Peel a squash, grate it and cut it into small pieces.
- Pour the broth over the fried onions and add the oat bran and meat.
- Bring to a simmer and simmer for 15 minutes.
- Then add turmeric, spices and salt if necessary.
Attention!If smoked ham is salty, it is better not to salt the soup.
Cheese casserole
Dietary casserole is ideal for the protein day of the extraordinary phase, without sugar and salt.
The following ingredients are required:
- 500 g of low-fat cottage cheese (not granules);
- 4 chicken eggs;
- sugar substitute.
The step-by-step preparation of low-calorie sugar looks like this:
- Crush the cheese and mix with the eggs.
- Soak the sweet tablets in a little water and add them to the cheese mass.
- Grease the baking tray with some oil.
- Put the cheese in equal layers and put in the oven at 170 ° C for half an hour.
Attention!You can spread the bran on the tin to prevent it from burning and sticking to the baking tray.
Two mayonnaise
Du-mayonnaise for the attack is made from the following products:
- 3 raw egg yolks;
- 100 ml of Vaseline oil;
- 1 teaspoon;
- 1 teaspoon vinegar (can be replaced with wine);
- a few drops of lemon juice;
- a pinch of salt;
- half a tablet instead of sugar.
According to the algorithm, you need:
- Beat egg yolks with salt.
- Add the sugar used instead and mix.
- Slowly for 1 tsp. Pour in the liquid paraffin and mix gently.
- Continue beating the mixture and add the vinegar and lemon juice.
Another variant of Du mayonnaise is suitable for the Attack phase. For you:
- 300 ml light kefir without additives (can be replaced with diet cheese);
- 3 boiled egg yolks;
- 1 teaspoon;
- salt and pepper to taste.
Here's how to cook it:
- Chop the yolks until smooth with a fork.
- Add yogurt and mix well.
- Add salt and mustard with pepper and mix again.
Pierre Ducan's vegetable diet for meat intolerance
Vegetarians find it difficult to stick to the Dukan diet, especially on protein days. However, there is an effective way to transfer it on a regular basis - to replace animal proteins with vegetable proteins. Soy helps a lot here. In the third stage, it is necessary to increase the amount of vegetables in the diet.
results
Rapid weight loss during the attack is from 2 to 7 kg. In the second stage, all the excess mass is thrown away, because this is the goal before the turn stage. In the final stages, the result is consolidated, so it can take 1-2 kg.
Contraindications
The Dukan diet has many contraindications, so be sure to consult your doctor before using it.
Attention!Although this diet was developed by a doctor, it has received many reviews from other experts and nutritionists.
His contraindications:
- disorders of the kidneys and liver;
- hypertension;
- presence of problems with the gastrointestinal tract;
- hormonal disorders and disorders of the endocrine system;
- old age or adolescence;
- pregnancy or lactation;
- Allergy to plant protein or lactose.
Advantages and disadvantages
Dr. Pierre Ducan's diet has many benefits:
- There are no strict restrictions on the amount of food consumed.
- A balanced and varied diet.
- Rapid weight loss in the first stage will encourage you to continue this diet.
- Gradual loss of health and fasting will not allow you to regain the weight you lost in the long run.
This method identified the following shortcomings:
- Impaired liver and kidney function.
- Slows down the metabolism.
- Appetite is suppressed, resulting in constant fatigue and drowsiness.
- Excessive production of ketone bodies causes an unpleasant odor in the mouth.
- Avitaminosis.
- Manifestations of constipation.
- Hormonal imbalance.
Ducan Diet Frequently Asked Questions
Despite the detailed description of each stage of the Dukan diet, people still have many questions.
How terrible
The Pir Dukan diet can be dangerous if a person who is losing weight does not seek medical attention if certain organs and body systems are disrupted. In other cases, such food does not cause serious harm to the body.
Can be used during pregnancy and breastfeeding
Pregnant and lactating women should not follow this diet. The Ducan diet menu for each day does not provide the body with all the necessary nutrients and vitamins. But days of intense fasting can bring stress and fatigue and can harm young mothers.
Can I have some alcohol?
Alcohol is not recommended, but it can be used in cooking.
Attention!Alcohol is high in calories and harmful to health. In addition, the intoxication of the body reduces the motivational mood of the weight loss, as it reduces the strength, desire and desire for something.
Whether honey
The Dukan food system prohibits eating not only honey but also dried fruits with nuts. They have elevated glucose levels, like some types of fruit.
How to use it
The most useful is oat bran, which should be used daily. This is a simple but effective way to start your metabolism, it slows down during any diet.
What is COM?
COM means simple skim milk powder. It is difficult to find in regular stores, but it is widely used in the preparation of dietary products from the Dukan diet.
What to do in case of breakdown
Because of the strict diet, it is very difficult for people who are beginning to lose weight to get used to it. In case of violation, do not refuse, you should continue to eat according to the scheme, as if there were no violations. However, you will need to add an extra day to the scene where excess food appears.
Attention!If you break down, it is helpful to increase your strength to lose the calories you have accumulated.
Shop food is considered the "queen" of all diets. Over the years, she has helped thousands of overweight people lose weight. Despite the negative reviews of doctors, ordinary people who have tried it, note the effectiveness of the technique. It takes patience and willpower over the required period of time, but the results pay off with interest.