The Ducan diet belongs to the category of low-carbohydrate protein diets with alternate elements. The author of this diet is the French dietician Pierre Dukan, who has been promoting this type of diet for more than thirty years.
This diet became more famous after the publication of Pierre Ducan's book "I Can't Lose Weight" in 2000, which was instantly replicated worldwide in more than 10 million copies and became one of the world's leading books on dietMore popular.
The main reason for such popularity was a very revolutionary method of losing weight, proposed by a French nutritionist, which no one could have thought of before: it is not necessary to count calories to lose weight, it is enough to eat a certain set of foods and theweight will steadily decrease. In addition, Pierre Dukan focused on the fact that this nutrition system is suitable for almost everyone, regardless of whether he has applied any diet before or for the first time on the path of weight loss.
Many critics call the Ducan diet one of the modifications of the famous Atkins diet, but this does not diminish its effectiveness. On the contrary, over the course of numerous studies conducted around the world, it was revealed that it is protein and low-carbohydrate diets that can provide the fastest and most effective results in weight loss than low-fat and low-fat diets. in calories.
The essence of the Ducan diet
The essence of the Ducan diet, like the paleo diet, is the gradual transition to proper nutrition and the formation of healthy habits that help not only lose weight, but also maintain a normal weight throughout life without dietary restrictionsserious.
The basis of the diet in the Ducan diet is protein foods, which, depending on the phase of the diet, can be supplemented with other foods, which does not reduce the effectiveness of the entire diet as a whole.
The main characteristic of the Ducan diet is that it is divided into four stages, each of which plays a specific role in the weight loss process. It is the combination of all the stages of the diet with its constantly decreasing intensity that is the key to successful weight loss.
Benefits and benefits of the diet
Without a doubt, the Ducan diet is very effective, which is confirmed by the numerous glowing reviews from people who have tried it on themselves. And this diet really does have a number of undeniable advantages over others. Here are some of them:
- In the first place, the Ducan diet is divided into phases, which is an indisputable plus, since the final two stages allow the results obtained to be consolidated and, with their strict compliance, not to be afraid of recovering again.
- Second, the nutritionist Pierre Dukan focuses on the fact that people who are losing weight with the help of their diet must necessarily engage in physical activity. After all, those who consume large amounts of protein can build a good muscle corset during a competent workout. And the more muscles there are in the human body, the better for its appearance and health.
- Third, the Ducan diet is less aggressive than other diets. Since people who lose weight on this diet can eat their fill and savor enough, virtually none of the existing diets can deliver.
- Fourth, this diet is suitable for people who, for whatever reason, cannot follow a constant diet, as they are allowed to eat according to the Ducan diet at any time and in any amount in the framework of neglected foods.
Harm and contraindications.
However, there are a number of negative points that can manifest themselves when following this diet.
- One of the most critical moments of the Ducan diet is its complete imbalance: the body can feel an acute lack of fat, so it is advisable to neglect the strict exclusion of vegetable or olive oil.
- Many of Dr. Ducan's patients complained of decreased immunity and increased susceptibility to colds and flu, associated with a lack of vitamins and minerals in the diet. Therefore, during the period of the diet, it will not be superfluous to take a high-quality complex of vitamins and minerals.
- Although Dr. Ducan advises the consistent use of bran (as the main source of fiber), it is not uncommon for people to notice problems with the gastrointestinal tract during the period of this diet. That is, frequent constipation due to the lack of vegetable fiber in food. Therefore, if possible, with such symptoms, the amount of vegetables in the diet should be increased.
- During the first stage of the diet ("Attack"), many people notice a collapse and constant dizziness, which may be due to the transition of the body into ketosis, which does not always lead to a positive result. With the help of ketosis, the body breaks down subcutaneous fat, but this process does not necessarily have a positive effect on the overall health of the body. In rare cases, ketosis can lead to ketoacidotic coma, a disappointing diagnosis with subsequent death. Therefore, when the first signs of increased fatigue and severe headache appear during the diet, you should consult your doctor and, if possible, abandon this diet.
- The use of various sweeteners and flavors allowed on the Ducan diet can adversely affect health. Therefore, it is better to completely exclude these supplements from your diet.
Contraindications to the Ducan diet mainly include problems with the gastrointestinal tract, the cardiovascular system, the kidneys and the liver. This diet is not used during pregnancy and lactation, as well as in children and adolescents under 16 years of age. In people with hormonal disorders, adherence to this diet should be under the supervision of a doctor with follow-up of all the necessary tests. Violation of carbohydrate, fat or protein metabolism in the body is a strict contraindication to the Ducan diet, since in the process of observing it, the situation can only get worse.
Phases of the diet
The first and rather short stage "Attack" is the most serious in terms of dietary restrictions and at the same time the most effective. The length of this stage depends on the number of extra pounds you plan to lose:
- up to 5 kg of excess weight - 1-2 days;
- from 5 to 10 kg - 3-5 days;
- from 10 kg or more - 5-10 days.
This is followed by the second stage of the "Alternative" diet, which is characterized by a change in periods of severe dietary restrictions with short breaks. The duration of this stage is determined individually, until you reach the desired weight.
The third stage "Consolidation" allows you to fix the weight at the desired level without the risk of subsequent gain, the duration of this stage is always directly related to the number of kilograms lost and is calculated according to the principle: 10 days of assuranceper 1 kilogram of weight lost.
The fourth stage "Stabilization" can be considered a protective measure to maintain the results you have achieved with the diet. This stage is quite easy to follow and therefore it is recommended to stick to it as long as possible to maintain a normal weight throughout life.
Stage "Attack"
The "Attack" stage is characterized by very rapid weight loss. On average, the body can lose most of its excess weight in a week. This step involves consuming pure protein.
Allowed Products:
- lean meat (beef, horse, veal);
- offal (beef or poultry liver);
- poultry (chicken, turkey), game and rabbit;
- fish (fatty fish, lean white fish, canned fish, crab sticks);
- shellfish (shrimp, oysters, mussels, scallops, crabs, crawfish, lobsters);
- lean ham (2% to 4% fat);
- chicken eggs;
- low-fat dairy products (cheeses, milk, yogurt, cottage cheese).
The "Attack" stage completely eliminates carbohydrates!
The results of this stage are not at all inferior to those obtained during fasting. This stage is the most effective and relevant even in problematic situations. For example, "Attack" is very effective for women during premenopause with water retention in the body or during menopause in the initial stage of hormone therapy. This diet is effective in people who have tried to lose weight without success in the past.
The average duration of the "Attack" stage is 5 days. The length of this stage depends on the number of extra pounds you plan to lose:
- up to 5 kg of excess weight - 1-2 days;
- from 5 to 10 kg - 3-5 days;
- from 10 kg or more - 5-10 days.
Recommendations and characteristics of the scenario
- The first stage of the Ducan diet should be accompanied by drinking plenty of water. Water cleanses the body, removes unnecessary and wasted substances, and improves the effectiveness of any diet. It should be remembered that the body spends much more energy in digesting protein than in processing carbohydrates and fats, which means that there are many more breakdown products after protein digestion.
- Drinking a small amount of water during the Ducan diet, and especially during the "attack" phase, is not only dangerous for the body, but can completely stop weight loss. Therefore, at this stage of the diet, it is advisable to drink 2 to 3 liters of drinking water a day.
- Eating protein foods combined with plenty of drinking water helps fight cellulite very effectively. The problem of the formation of "orange peel" in problem areas (buttocks and thighs) is typical mainly of women and gives them many aesthetic problems. Cellulite usually appears during periods of hormonal imbalance and can accompany a woman throughout her life. A protein diet in combination with the use of large amounts of pure or low mineralized drinking water helps to quickly and effectively remove the "orange peel" effect in problem areas.
- Eating protein helps maintain muscle and skin tone. Protein diets, unlike other diets, force the body to expend the reserves of its own protein structures, on the contrary, they allow not only to lose weight, but also to improve the quality of the skin, hair, nails. Thanks to protein nutrition, the muscles are in good shape, the body is not susceptible to premature aging.
Stage "Alternation"
The "Alternation" stage is characterized by a sequential alternation of protein days with protein-vegetable days. Typically, Dr. Ducan recommends an alternation: 5/5 (five days of protein alternating with five days of protein and vegetables). But to better tolerate the body (even psychological), it was decided to use the formula: 1/1 (alternating a white day with a protein-vegetable day).
On protein days, the set of foods in the "Alternation" stage is similar to the set of foods in the "Attack" stage. On protein-vegetable days, vegetables are added.
Recommended and prohibited foods
Vegetables allowed in the "Rotation" stage: tomatoes, cucumbers, onions, spinach, all kinds of cabbage, green beans, radishes, lettuce, zucchini, eggplant, bell peppers, carrots and beets (not in all meals).
Forbidden foods: all vegetables and starchy foods: potatoes, Jerusalem artichoke, corn, peas, rice, beans, kidney beans, lentils.
The "alternation" phase completely eliminates carbohydrates and strictly restricts fats! Continue until you reach your desired weight.
Recommendations and characteristics of the scenario
- During the "Alternation" stage, it is necessary to take 2 tablespoons of oat bran a day, both on protein days and on protein-vegetable days.
- Vegetables allowed for consumption in the "alternation" stage should preferably be eaten fresh (without oil) or boiled.
- Make sure to combine vegetables with protein, avoid the temptation to eat only vegetables on protein and vegetable days.
- Do not overeat protein and vegetables, eat only until you are full, but no more.
- As physical activity, at least 30 minutes of walking is required per day, if weight loss slows down drastically, it is recommended to increase the duration of the walk to 60 minutes for 4 days.
- If for some reason you cannot follow the diet and decide to stop at the results obtained, do not follow the usual diet immediately, as you risk gaining weight very quickly. Continue the diet with the third step "Consolidation", which will allow you to switch to a normal diet without the risk of gaining extra pounds.
Stage "Anchor"
The "Consolidation" stage aims to maintain the weight that you have achieved after going through the previous two stages of the diet.
The duration of the fixation stage depends on the number of kilograms lost and is calculated using the formula:per 1 kilogram of weight lost - 10 days of consolidation.
Allowed Products:
- protein foods: lean meat (beef or chicken preferred);
- Fish and shellfish;
- chicken and quail eggs;
- low-fat dairy products;
- vegetables;
- a serving of fruits or berries a day (apple, strawberry and raspberry, melon and watermelon, grapefruit, kiwi, peach, pear, nectarine, mango);
- one or two servings of starchy foods per week.
Recommendations and characteristics of the scenario
- At the fixing stage, you need to drink at least 1. 5-2 liters of clean drinking water a day.
- At this stage, the daily fruit ration is introduced. It can be any fruit in the amount of one piece (preferably apples, grapefruits, kiwis, peaches, pears, nectarines and mangoes). For larger or smaller fruits: a small bowl of strawberries or raspberries, 1-2 pieces of cantaloupe or watermelon, two kiwis or two apricots.
- The exceptions are: bananas, grapes, nuts; its use is prohibited.
- During the fixing phase, you should consume 2 tablespoons of bran daily.
- Daily portion of hard cheese - 40 g.
- During the setting phase, it is recommended to consume 1 to 2 slices of whole wheat bread or bran bread a day.
- It is possible to consume starchy foods: lentils, rice, potatoes or pasta, but in a strictly limited quantity: 1 serving per week (for white rice, potatoes and pasta, a serving of no more than 125 grams per week and for rice or lentils: no more than 220 grams per week). In the second half of the "fixation" phase, you can add starchy foods in the amount of 2 servings per week.
- Physical activity in this stage: 25 minutes of daily walk;
- One day a week (for example, Thursday) - protein (only products from the Attack stage are used).
- Two holiday lunches or dinners are allowed per week.
Stage "Stabilization"
The "Stabilization" stage is the final stage of the diet and is especially important in maintaining a stable diet result for a long period of time.
Recommended Products:
- all protein and vegetable foods;
- a serving of fruits or berries a day;
- two slices of whole wheat bread;
- 40 grams of cheese a day;
- two servings of starchy foods per week;
- two gala dinners per week.
The stabilization phase offers total freedom of nutrition, in exchange for complying with 5 essential recommendations:
- The basis of nutrition is formed by all the products of the "Fixation" stage.
- Thursday - protein day (only products from the Attack stage are used).
- You cannot use the elevator.
- You must walk for at least 20 minutes a day.
- Make sure to take 3 to 4 tablespoons of bran a day.
To avoid gaining weight, you must constantly adhere to the top 5 recommendations of the stabilization stage!
Recommended menu per scenario
We bring to your attention an indicative version of the menu step by step during your stay on a diet.
| Reception / stage | Breakfast | Lunch | Dinner | Refreshment | Dinner |
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| Alternation:1/1 or 5/5 (vegetables excluded on protein days) |
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| Funding |
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| Stabilization |
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Diet recipes
If you decide to follow the Ducan diet, you can use the following diet recipes.
Attack Stage Recipe: Beef Steak
Ingredients:
- beef pulp - 500 g;
- soy sauce - 3 tablespoons;
- salt, black pepper - to taste;
- spices for meat.
preparation:
Cut the meat into small fine pieces, rub with spices, salt and black pepper. Add the soy sauce and marinate for 30-40 minutes. Next, dry the pieces of meat and fry on both sides in a pan greased with a little olive oil until tender.
Recipe for alternate stage: turkey with tomatoes and onions
Ingredients:
- turkey fillet - 500 g;
- onions - 2 pieces;
- tomatoes - 3 pieces;
- garlic - 5 cloves;
- a cube of vegetable broth - 1 piece;
- salt, black pepper, herbs - to taste.
preparation:
Cut the onion into thin rings, put in the bottom of the pan and pour a little water with a cube of vegetable broth, cook the onion until golden brown over medium heat. Cut the turkey fillet into small pieces and add the onion. Cut the tomatoes into 4 parts, after removing the skin. Finely chop the garlic cloves. Put the tomatoes in a pan with the onion and turkey, add the garlic, salt and black pepper, stir and simmer until tender (if necessary, add a little water).
Serve hot, sprinkled with finely chopped herbs, topped with fresh vegetable salad.
Recipes for the "fixation" stage: meatballs with cheese
Ingredients for 2 servings:
- chicken fillet - 300 g;
- onion - 1 piece;
- durum wheat pasta - 250 g;
- Parmesan cheese - 40 g;
- salt, black pepper to taste.
preparation:
Pass the chicken fillet through a meat grinder together with the onion, add salt and black pepper to taste, form small meatballs with wet hands. In a saucepan, bring 500 ml of water to a boil, place the meatballs in the water and cook for 20-30 minutes. In another saucepan, bring 2 liters of water to a boil and simmer the pasta for 10 minutes. Pour the finished pasta into a colander. Grate the Parmesan cheese on a fine grater. As soon as the meatballs are done, put a portion of pasta (about 120 grams) on top of a plate with 3-4 meatballs and sprinkle with grated Parmesan cheese. Serve hot.