Ducan's diet constantly tops lists of the best eating patterns. Almost every third person who loses weight tries to stick to it. It has very critical reviews due to the need for strict control over diet. But statistics show that almost everyone who sat on it lost a lot of excess weight and did not gain weight.
Ducan's diet was developed by French nutritionist Pierre Ducan. It took him almost 40 years to carry out all the necessary research and present the end result of his work to the general public. An individual weight loss method created by a doctor became very popular and sought after almost immediately.
The essence and principles of the Ducan diet
The main essence of the diet is the division of the entire period 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 your diet.
- Eat chicken, turkey. Fish should also not be high in fat.
- Lean 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 specific list of products.
- Vegetables should be steamed or grilled.
- It is mandatory to drink up to 2 liters of still water a day.
- Consume 1 tablespoon of oat bran every morning.
Important!Starchy vegetables such as potatoes and some legumes are not recommended for steaming.
Where do I start
Before you start a diet, you should definitely set yourself up for a positive result. You can watch a motivational movie or read reviews of those who have managed to lose all those extra pounds thanks to the Ducan menu.
In addition to motivation, it is important to visit a doctor or nutritionist. It may be possible to identify certain diseases due to which this method of weight loss is not suitable for an individual.
Stages of Dukan's protein diet
Weight loss in the Ducan diet is necessary in 4 stages, which bear the following names:
- Attack.
- Alternation (also called cruise).
- Anchoring.
- Stabilization.
Duration
The first stage "Attack" is the shortest, its duration depends on the initial weight of the weight loss. If you need to lose up to 5 kg of excess weight, then the "Attack" should be extended by 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 excess is more than 30 kg, the duration of the stage will be 10 days.
The second phase "Alternation" is the basis of Dukan's diet. Its duration also depends on being overweight. You need to adhere to the nutritional stage until the lost weight reaches the required weight. On average, the period "Alternation" or "Cruise" lasts from 2 to6 months.
The duration of the third stage "Consolidation" depends on the number of discarded kilograms. Each kilogram lost is 10 days from the phase.
It is advisable to make the fourth stage of "Stabilization" a habit for the rest of your life, as it helps to maintain your normal weight and stay healthy.
Description and rules of the stages
First, the body must be prepared to reduce 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.
Attack
During the period of attack, the body must be adjusted 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 permissible to add vanilla powder or coconut to yogurt.
Alternation or cruise
The cruise is for alternating vegetable and protein days. You can alternate them from 1 to 5 days. Nutritionists recommend sticking 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.
Important!Consumption of potatoes, rice, peas, avocados and cereals is strictly prohibited.
Docking or consolidation
A better stage at which the Ducan menu allows indulgences. 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 are allowed to be consumed only twice a week. Cheese and bread should also be reduced.
Stabilization
Pierre Ducan recommends sticking to the menu of the stabilizing stage for life. This diet allows you to easily form a proper lifestyle.
The main principles of the fourth phase:
- Drink up to 2 liters a day. pure water.
- Be active, walk in the fresh air for half an hour a day.
- Spend a protein day on an empty stomach once a week.
- Start each morning with 3 tablespoons of oatmeal
Table of approved products for each stage
| Dietary stage | Allowed products |
| Attack |
|
| Alternation |
|
| Anchoring |
|
| 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 stages
Description of a sample weekly menu for all stages of the Ducan diet:
| scene | Breakfast | Dinner | Dinner |
| Attack |
|
|
|
| Alternation | Protein day:
Belkovo - vegetable day:
|
|
|
| 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 skin or cook soups with them. | ||
| Stabilization | Any recipes made from natural products for proper nutrition. |
Note!You can independently develop a menu for each day of the Ducan diet.
Recipes for dishes
Dukan's diet boasts a wide variety of recipes. All of them are prepared only from permitted foods included in the diet.
Soup Ducan soup
The soup requires the following ingredients:
- 500 ml chicken broth;
- 1 smoked chicken leg;
- 1 onion;
- 2 tablespoons 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 pan with oil to brown some onions.
- Remove the skin from the ham, separate the meat from the bones and cut them into small pieces.
- Pour the broth over the fried onions and add the oat bran and meat to it.
- 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 broth.
Casserole with cottage cheese
The 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 granulated);
- 4 chicken eggs;
- sugar substitute.
The step-by-step preparation of low-calorie sugar looks like this:
- Mash 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 a baking dish with a piece of butter.
- Place the curd in an even 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 form.
Du mayonnaise
Du-mayonnaise for Attack is prepared from the following products:
- 3 raw egg yolks;
- 100 ml of Vaseline oil;
- 1 tsp mustard;
- 1 tsp apple cider vinegar (can be replaced with wine);
- a few drops of lemon juice;
- Rosehip salt;
- half a tablet of sugar substitute.
According to the algorithm you need:
- Beat the yolks with salt.
- Add sugar substitute and stir.
- Slowly pour liquid paraffin for 1 hour, stirring gradually.
- While continuing to beat the mixture, pour 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 dietary cottage cheese);
- 3 hard-boiled egg yolks;
- 1 tsp mustard;
- salt and pepper to taste.
You should prepare it like this:
- Grind the yolks with a fork until smooth.
- Add yogurt and mix well.
- Add salt and mustard with black pepper, stir again.
Pierre Ducan's 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 for its transfer without interruption - to replace animal protein with vegetable. Soy here will help a lot. In the third stage it is necessary to increase the amount of vegetables in the diet.
results
During the attack period, rapid weight loss of 2 to 7 kg occurs. In the second stage, all the excess mass is discarded, as this is the goal before the alternation phase. In the final stages, the result is consolidated so that 1-2 kg can disappear.
Contraindications
Ducan's diet has many contraindications, so before using it, you should definitely consult a doctor.
Note!Although this nutritional method was compiled by a doctor, it has received very critical reviews from other specialists and nutritionists.
Its contraindications are:
- kidney and liver disorders;
- hypertension;
- the presence of problems with the gastrointestinal tract;
- hormonal disorders and disorders of the endocrine system;
- old age or adolescence;
- period of pregnancy or lactation;
- allergy to vegetable protein or lactose.
Advantages and disadvantages
Losing weight with Dr. Pierre Ducan's diet has many benefits:
- There are no hard limits on the amount of food consumed.
- Balanced and varied diet.
- Rapid weight loss in the first stage, which motivates the diet to continue.
- Healthy gradual weight loss and a long period of clinging will not allow you to regain the lost weight.
This technique reveals 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.
- The appearance of constipation.
- Hormonal imbalance.
Ducan Diet Frequently Asked Questions
Despite the detailed description 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 is losing weight has disrupted certain organs and body systems and has not consulted a doctor. In other cases, such food can 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. Dukan's diet menu for each day cannot provide the body with all the necessary nutrients and vitamins. And during severe days of hunger come stress and fatigue that can harm young mothers.
Is alcohol possible?
Alcohol is not recommended, but can be used in cooking.
Note!Alcohol is high in calories and unhealthy. In addition, intoxication of the body reduces the motivational mood of losers, as it reduces his strength, will and desire for something.
Is it possible dear
The Dukan food system forbids eating not only honey but also dried fruits with nuts. They contain elevated levels of glucose, like some fruits.
What 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 simply means skimmed milk powder. It is difficult to find in ordinary stores, but is often used in the preparation of diet products from the Ducan diet.
What to do in case of failure
As the diet is quite difficult, it will be very difficult for people who are just starting to lose weight to get used to it. You do not have to give up in case of damage, you just have to continue to eat according to the scheme extra, as if there is no violation. However, it is necessary to add an additional day from the stage at which the overeating occurred.
Note!If there is a breakdown, it will be useful to increase the power load to lose the accumulated calories.
Dukan's food can rightly be considered the "queen" of all diets. Over the years, it has helped thousands of desperate overweight people lose weight. Despite negative reviews from doctors, ordinary people who have tried it sayThe efficiency of the technique will take a lot of patience and will to last throughout the required period, but the results will pay off in interest.