Not all people lose weight quickly and easily. Sometimes you have to struggle for every pound for weeks or even months. Fist for such options that the Ducan diet was created. In this system, everyone loses weight, regardless of gender and age.
Who is Pierre Ducan?
A French doctor and nutritionist created the diet, named after him. Pierre Dukan developed the system 30 years ago, but gained fame after the author's textbook. In it, the author describes the mechanism in detail, describes the stages. Pierre Dukan himself lost weight in this system. According to him, thanks to the four stages and the lack of dietary restrictions, absolutely anyone can lose weight.
After the book was published, Pierre gained worldwide fame, visited many countries, starred in television programs. Celebrities tried his way of losing weight, it served as a good PR. Later, similar ketogenic diets appeared on the basis of this system, but they did not gain such popularity.
Basic principles of diet
The diet by the French doctor is based on eating protein with a clear restriction of carbohydrates, fatty foods. But this does not mean that the diet will be monotonous, consisting of a monotonous chicken with kefir. On the contrary, the Ducan protein diet is one of the few methods that allows you to consume cakes, various drinks, pastries, but with sugar substitutes and other dietary products.
Lack of carbohydrates forces the body to actively break down protein foods and get energy from its own fat reserves.
As a basis, you can use the recipes given in the book, written here, or go out with your dishes from the allowed list. From the beginning of the diet and after the end of the diet, Dr. Ducan strongly recommends taking oat bran. This is the fiber necessary for the body, which cleanses the intestines, speeds up protein processing and brings variety to the menu.
Four stages with description
The system has been in development for a long time. Each stage is an important stage that you have to go through from beginning to end. You can not change or shorten the duration. Only in this case, the Ducan diet will give a lasting result. Neither for a year, nor for ten years, the lost pounds will not return.
The main stages of the Ducan diet and their duration:
- Attack This stage allows you to believe in yourself, as within a few days you can lose 3-7 kg. The Ducan Attack Diet menu is built exclusively on light, low-fat protein and bran. The maximum duration is 10 days, usually from 3 to 7.
- Alternimi. Unlike the attack, this stage is quite long, the duration depends on the initial weight. If there are many, then the alternation can be observed for 5, 7, 9 months. Vegetables and other permitted foods are added to protein foods, which can be found below. Protein and vegetable protein days are alternated in an equal ratio of 1: 1, 2: 2 or 3: 3.
- Consolidation is also consolidation. The most important stage, without which it will not be possible to maintain the result. The duration is calculated as follows: 1 kg of lost weight lasts 10 days. That is, if 7 kg fall, then this phase will be equal to 70 days, a little more, but not less, is possible.
- Stabilization. This is not even the stage of the Ducan diet, but life after it. The conclusion is simple - you need to adjust 1 day in the attack menu once a week and continue to use bran. This measure will prevent weight gain and allow you to keep yourself in good shape for many years.
Important! The duration of each period (phase) in the Ducan diet depends on personal data, an individual calculation is required.
How much weight can you lose?
Pierre Ducan's diet does not show the exact numbers. Some people manage to lose 5 kg in a month, another person can easily lose all 15 kg. Much depends on strict adherence to the system, on the initial parameters. If a person has endocrine disorders, then this diet may not work, or weight loss will go very slowly.
On average, an attack loses from 2 to 4-5% of the initial body weight. Alternatively, you need up to 2-3 kg per week. At fixation at 70%, weight loss stops, sometimes the result fluctuates, bullet lines are replaced by small increases.
What determines the result:
- From the initial weight. If a person has only 5-10 extra pounds, then within a month he will definitely not lose them.
- From the female cycle. There is no need to despair if at some point the weight does not decrease. If you follow a diet, then very soon there will be a minus on the scales.
- From the work of the digestive tract. Constipation is a common occurrence in the Ducan diet. It is necessary to monitor the chair, take action in time.
The Ducan diet is not suitable for people who need to get rid of a few pounds. But this system will become a way out for a person who has more than 20 kg of excess weight. There are many people who have reduced their weight in half, get rid of 40-60 kg with the help of this system.
The Dukan Diet: where to start on the path to harmony?
Dr. Ducan recommends starting your diet by studying his book. Until it is read from beginning to end, the system is difficult to understand. Maybe that was the case until recently. But now there is a lot of structured information that saves time.
Where to start:
- SetDiet is long. Holidays, vacations, nervous experiences, problems, should not disrupt the path to the goal. It is important to choose the most comfortable period for weight loss.
- Study the Ducan diet, all stages, food lists, develop or find a suitable menu that will need to be clearly followed.
- Buy all products. You need to take care of what will be in the diet tomorrow. Otherwise, disruptions cannot be avoided. If a person works, then with the Ducan diet it is recommended to design a menu for each day in advance.
- Take measurements, weigh. A visual evaluation of the results does not always give pleasure, especially in the first weeks of weight loss, and the numbers can not be fooled.
Also, for the Ducan diet, it is important to purchase a kitchen scale that will help with the dosing of bran and other additional ingredients.
Diet rules
The diet is not balanced, the body will need some substances. In order not to disrupt the work of internal processes, from the beginning you need to take a complex of vitamins and minerals. It will also help maintain skin, hair, nails with a sharp weight loss.
Other diet rules:
- Drink 1. 5 liters of water daily. This rule wanders from one diet to another, fluid is needed for weight loss. Tea, coffee, any herbs are allowed, you can add sugar substitutes to them.
- Do not fry food in oil. But you can do it in a dry pan. Most often, dishes are prepared by boiling, simmering in the oven.
- You should not back down with sugar substitutes, even though your diet allows them. The package will contain the maximum allowed daily dose. Excess can provoke nausea, a problem with the gastrointestinal tract.
- You need to be careful with homemade dairy products. They have a high fat content, which is not suitable for weight loss in Dukan. The exception is the return cheese and cottage cheese from it after separating the milk.
The size of the service is unlimited in the diet. But you do not need to eat much. Food with protein is well saturated, to satisfy hunger, 150-200 g is most often enough.
Below are tables with menus for five meals, but there may be many more. Protein products do not need to be rationalized as well as consumption time.
"Attack" phase: allowed and forbidden foods
The most difficult phase in the Ducan diet is the attack phase, the menu is strict, it consists of the following foods. There are 72 of them plus 30 g of oat bran. It is important that only they are in the composition, without additives and flour. Some people consume a tablespoon of bran, which is basically a mistake. Cereal husks are very light, be sure to weigh them.
What can be consumed:
- all types of meat and viscera low in fat;
- all birds except geese, ducks;
- fish of all kinds, including fatty varieties, canned foods, smoked meats;
- all seafood (scallops, shrimp, squid and even crab sticks);
- chicken eggs, duck, quail, but there is a limit to yolks (no more than a couple per day);
- dairy products up to 1% fat;
- bacon, sausage, sausage with a fat content of up to 4%;
- canned fish in its own juice;
- Asian noodles, shirataki rice;
- 1 tspvaj vegetables.
How to determine the fat content in sausage? You just have to see how much fat there is per 100 g of product, this data stands close to the calorie content. If the fat is up to 4 g, then the product is suitable.
All products that are not on the list are banned. These are cereals, fruits, vegetables, fatty milk and meat. The ban includes nuts, sugar, mayonnaise and other purchased sauces, beans, all baked goods and bread.
Alternation phase: permitted and prohibited foods
The alternating phase of the Dukan Diet is often referred to as a cruise, as it has floating proteins and mixed days. During this period, all products from the previous stage of the attack are allowed and a variety of vegetables are displayed.
Additional products (DOP) for alternation:
- tomatoes, cucumbers, radishes, squash and all other vegetables except potatoes;
- mushrooms (fresh, pickled, roasted, boiled);
- greens of all kinds
- 1 tbsp. sunflower, olive, milk thistle or any other type of oil.
Protein products can be used in any combination, use several types at once in one dish. But it is not recommended to make a wide range of vegetables, 2-3 types a day are enough. It is more prudent to add squash, beets, carrots to the diet, as they contain starch and have an added sugar content.
By the way, in some sources a green apple is allowed in the diet of Monsieur Ducan. This is misinformation, there was no fruit in the development of the doctor.
Supplemental Products (DOP)
Not all permitted products are given above. The Dukan diet differs from other systems in an interesting and varied diet. There are additives to create interesting dishes. They can be used in baked goods, casserole, main dishes.
What can be used in the diet:
- up to two tablespoons of tomato paste (not ketchup);
- carbonated drinks 0 calories;
- soy sauce, vinegar of various kinds;
- garlic and onion;
- 2 cucumbers a day;
- yeast, soda, yeast agents, gelatin, thickeners;
- lemon juice;
- pickled ginger;
- nori;
- aromatic herbs, natural spices;
- cocoa up to 12% fat
- skimmed milk powder.
Special attention is paid to sugar substitutes. They are the ones that let you bake cakes, pastries, jellies, ice cream and any other dessert. There are people who eat only protein without frills. But for a long time to follow the monotonous menu of the Ducan diet will get bored. Therefore, it is recommended that you immediately take care of purchasing high quality sugar substitutes and baking ingredients.
Ducan Diet: menu for every day to be attacked
During the attack, the weight begins to actively disappear, but at the same time, the person may experience weakness, mood swings, irritability and strong thirst. It is very important that the Ducan diet menu every day on the attack be as varied as possible, to meet the needs of the body and to suppress the desire to consume forbidden carbohydrates.
The size of the service does not matter, but it is important to remember the yellows. You can not use more than two pieces; if necessary, it is allowed to add more protein or meat, fish products to the omelet.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| BREAKFAST | Protein omelette | Coffee, 30 g low-fat cheese | Lightly salted salmon, boiled egg | Pair of sausages, eggs | Mix seafood with soy sauce | Scrambled eggs with sausage | Chicken omelette |
| Snack | 30 g bran, tea | 30 g bran, tea | 30 g bran, tea | 30 g bran, tea | 30 g bran, tea | 30 g bran, tea | 30 g bran, tea |
| dinner | Baked chicken | Meat cutlets | Boiled liver | Boiled meat | Baked chicken | ear | Grilled fish |
| Afternoon snack | Soft cottage cheese | Kefir | Natural yogurt | Kefir | Omelette with spicy protein | Cottage cheese | A glass of milk |
| dinner | Baked fish with lemon | Protein omelette with crab sticks | Çomlek beef | Grilled shrimp with lemon | Fish traps | Baked chicken | Chicken hearts in kefir |
In the following Dukan diet menu, bran is presented daily in the attack as an afternoon snack. You can use them to make bread, pancakes, muffins or other dishes with allowed ingredients. Below you can find some interesting recipes.
Menu for each day of the diet Shop for the "Alternation" phase
From the moment the true Ducan diet begins, the daily menu impresses you with a variety of dishes. The system allows you to eat like in a restaurant while losing weight. Alternation can be performed according to any scheme, but more often they use 1: 1 or 2: 2, it is difficult to afford more than two days of protein.
| Monday | Tuesday is protein day | Wednesday | Thursday, protein day | Friday | Saturday protein day | |
|---|---|---|---|---|---|---|
| BREAKFAST | Protein omelette with mushrooms, milk tea | Chicken omelette, coffee | Grilled squash, 1-2 eggs, 2 cucumbers | Soft cottage cheese with garlic, dill | Eggplant omelette, pickled ginger | Scrambled eggs with mushrooms, cocoa |
| Snack | Bran me kefir | Bran bran pancakes with bacon | Bran, milk | Pancakes with bran, sahzam, cottage cheese | Bran me kefir | Baked goods and coffee |
| dinner | Cabbage soup with meat | Çomlek beef | Decoction with vegetables, meat | Minced chicken cutlets in tomatoes | Celery soup with chicken and vegetables allowed | Fish in soy sauce |
| Afternoon snack | Pumpkin puree, a glass of milk | Cottage cheese dessert (there is a recipe below) | Carrot salad, cottage cheese | 2 eggs, kefir | Cucumber salad, eggs | Milk |
| dinner | Boiled fish (you can grill it), cabbage salad | Cutlets chicken | Cabbage salad, boiled meat | Squid boiled in kefir | Pepper stuffed with meat, herb | Meat with onions and herbs |
Since alternation always presupposes a pair substituting for each other, in the menu table for each day of the Ducan diet, a calculation for 6 days is given. You can then proceed to select the dishes already shown or come up with your own options, get information from other sources.
Consolidation phase (consolidation, consolidation)
At the time of this stage, the person has reached the ideal or desired weight, but it is impossible to return to normal nutrition. The body is still vulnerable, it is important to gradually prepare it for daily food. The daily diet is based on mixed protein-carbohydrate days, plus the gradual introduction of bread, cereals, unsweetened fruits, fatty meats. Do not add 2-3 new products per week.
Basic rules of the consolidation phase:
- Oat bran continues to be consumed. You can replace some of the rye, wheat fiber.
- You can have a cheat meal once a week. It is called "Holiday" in a diet. Any dish and product are allowed, including sweet fruits, cakes, ice cream, baked goods. But in the size of a ration.
- One day remains protein from the first stage. The author of the diet insists on Thursday, but this is not necessary.
For this stage of the Ducan diet, the recipes from the table with a menu for each day are suitable. You can eat soups, vegetable stews, grilled meats. You can still use sugar substitutes and other additives, limit potatoes, sweets, baked goods. They will not bring benefits to the figure without a diet.
Diet recipe
Weight loss on this diet is long term, so eating only boiled or stewed meat will not work. In the menu table for the week for the Ducan diet, simple recipes are given. All of them are easy to prepare, if desired, they can be supplemented with sauces, vegetables, spices. But sometimes you have to cook something delicious, similar to the everyday food of ordinary people. This will help you not to succumb to temptation, to prevent spoilage.
Jelly dessert dessert with jelly
Gelatin is allowed by the diet, thanks to which you can prepare wonderful protein cakes. The amount of sweetener to your taste. Low fat dairy products.
Ingredients:
- 250 g of cottage cheese;
- 100 ml of milk;
- 1 tspxhelatine;
- sugar substitutes;
- vanilla
Cooking method
- Mix the gelatin and half the milk, let it bake.
- Combine the rest of the milk with the sugar substitute. If it is in tablets, then cook it first. Pour in the cottage cheese, beat or just grind well, add the vanilla.
- Heat the milk with the gelatin to digest all the curds. Pour in the cottage cheese through a sieve.
- Rub again, divide into two molds, place in refrigerator for 5-7 hours. The cake should harden.
If instant gelatin is used, it can be mixed with milk and melted after a few minutes.
Bran pancakes
This pancake is a real gift from god for this diet. Replaces baked goods, goes well with meat, salads, sweet and salty cottage cheese. At the same time, cook very quickly in a regular pan. This is this pancake that appears in the menu above for the week for the Ducan diet. It is often called flatbread.
Ingredients:
- 30 g bran;
- 1 egg;
- 3 tablespoons kefir;
- salt, baking powder.
Cooking method
- Grini bran.
- Beat the egg with kefir, add bran, a pinch of salt. Optionally, you can insert a baking powder, just enough at the tip of a knife.
- Make a dough, leave for five minutes.
- Heat a non-stick pan. Bake some thin pancakes or pour all the dough, make a flat cake.
If you can not cook pancakes, they are torn, do not want to come back, then you can make pancakes from this dough.
Chicken bacon
This bacon is a great alternative to sausages and sausages, as it is not always possible to find the desired fat content in the store. The dish can be consumed during all stages of the diet.
Ingredients:
- 1 kg chicken breast;
- 15 g garlic;
- 15 g sweet pepper;
- 15 g gelatin;
- 12 g salt;
- 2 g black pepper.
Cooking method
- Cut the breasts very finely, make cubes of 0, 4-0, 4 cm. Throw in a bowl.
- Squeeze the garlic, add all the spices, including the gelatin. Stir, cover with foil. Leave on for 2-3 hours. If it is hot at home, put it in the fridge.
- Stir again, place in a sausage-shaped baking bag, turn tightly, tie with a thread, tie the ends. Make several piercings in different places.
- Bake the bacon at 180 degrees for 35 minutes.
- Remove, refrigerate, refrigerate overnight. You can remove the bag in the morning.
It is not necessary to make such a bacon from chicken fillet, turkey, any lean meat or mixture is suitable, but in this case, the cooking time in the oven can be increased.
Contraindications to the Ducan diet
There is still a lot of controversy about the risks and safety of this weight loss method. The Dukan diet has a large number of contraindications. Prior to compliance, it is important to pass tests, to check kidney function. Not every body is capable of consuming large amounts of protein.
Main contraindications:
- any disease of the gastrointestinal tract;
- diabetes;
- hormonal disorders and thyroid gland disease;
- violation of metabolic processes in the body;
- pregnancy, including the planning phase, breastfeeding;
- menopausal period.
This diet is ideal only for healthy and young people from 20 to 35-40 years old. If you have a chronic illness, you should consult a doctor. But each person decides for himself whether or not to use ketogenic diets.
Reviews from people who have lost weight on the Ducan diet
- "In Dukan I lost the first 20 kg, then I went to PP with calorie counting. This diet was easy for me, but expensive. It is difficult to get high quality meat, good cottage cheese and other products from us"Prices are too high. I could not afford such food. "
- "This is the only diet in which I have not experienced hunger. I have bulimia. In Dukan, I ate in the morning, I ate at night, I constantly chewed something and the first week I threw 5 kg, then the bullet lines were small, as a result, in"I lost weight from 77 to 58 kg in 3 months. Now on the way out. "
- "I lost weight according to this system easily, there were no complaints about the diet, as well as feelings of hunger. But after 2 weeks, acne started to appear on my face and body. Apparently, the body reacted this way to an amount ofI did not immediately associate skin problems and diet, but after another week I had to consult a dermatologist, as the rash intensified. The doctor said to stop the diet, as a result, after losing 7 kg, 3 kgto return. "