Not all people lose weight quickly and easily. Sometimes, you have to fight for every pound for weeks or even months. It is for these 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 it after his last name. Pierre Dukan developed the system 30 years ago, but it gained fame after the author's book. In it, the author describes the mechanism in detail, describes the phases. Pierre Dukan himself lost weight in this system. According to him, thanks to the four steps and the absence of dietary restrictions, absolutely anyone can lose weight.
After the book was published, Pierre gained worldwide fame, visited many countries, starred in television programs. Famous people tried their way to lose weight, served as a good PR. Later, similar ketogenic diets emerged on the basis of this system, but did not receive as much popularity.
Basic principles of diet
The French doctor's diet is based on protein nutrition with a clear restriction of carbohydrates and fatty foods. But that does not mean that the diet will be monotonous, consisting of a monotonous chicken with kefir. On the contrary, Ducan's protein diet is one of the few methods that makes it possible to consume sweets, various drinks, pasties, but with sugar substitutes and other dietary products.
The lack of carbohydrates forces the body to actively break down protein foods and extract energy from its own fat stores.
As a basis, you can use the recipes provided in the book, written here, or suggest your own dishes from the allowed list. From the beginning of the diet and after the end of the diet, Dr. Ducan recommends taking oat bran. This is the fiber needed by the body, which cleans the intestine, speeds up the processing of proteins and brings variety to the menu.
Four phases with description
The system has been in development for a long time. Each stage is an important stage that you need to go through from start to finish. You cannot change or shorten the duration. Only in this case, Ducan's diet will give a stable result. Neither in a year nor in ten years will the lost kilos return.
The main stages of the Ducan diet and its duration:
- Attack. This phase allows you to believe in yourself, since in a few days you can get rid of 3-7 kg. The Ducan Attack Diet menu is built exclusively with bran and light proteins and with a low fat content. The maximum duration is 10 days, usually 3 to 7 days.
- Alternation. Unlike the attack, this stage is quite long, the duration depends on the starting weight. If there is too much, then alternating can be followed for 5, 7, 9 months. Vegetables and other allowed foods are added to protein foods, you can find them below. Protein and protein days with vegetables alternate at an equal ratio of 1: 1, 2: 2 or 3: 3.
- Consolidation is also consolidation. The most important phase, without which it will not be possible to maintain the result. The duration is calculated as follows: 1 kg of weight lost takes 10 days. That is, if 7 kg falls, then this step will be equal to 70 days, a little more, but not less, is possible.
- Stabilization. This is not even the stage of the Ducana diet, but the life after it. The end result is simple - you need to organize 1 day in the attack menu once a week and continue to use the bran. This measure will prevent weight gain and allow you to remain in good shape for many years.
Important! The duration of each period (phase) of the Ducan diet depends on personal data, requiring an individual calculation.
How much can you lose weight?
Pierre Ducan's diet does not reveal the exact numbers. Some people can lose 5 kg in a month, another person can easily lose all 15 kg. Much depends on the strict observance of the system, the initial parameters. If a person has endocrine disorders, this diet may not work or the weight loss will be very slow.
On average, an attack loses 2 to 4–5% of the initial body weight. Alternatively, it takes up to 2-3 kg per week. When setting at 70%, the weight loss ceases, sometimes the result fluctuates, the plumb lines are replaced by small increases.
What determines the result:
- From the initial weight. If a person has only 5 to 10 extra pounds, in a month he will definitely not lose them.
- The female cycle. There is no need to despair if at some point the weight does not decrease. If you follow a diet, there will soon be a negative point on the scale.
- From the work of the digestive system. Constipation is a common occurrence in Ducan's diet. It is necessary to monitor the chair, to act in time.
The Ducan diet is not suitable for people who need to shed a few pounds. But this system will become an outlet for those who are over 20 kg of excess weight. There are many people who have reduced their weight in half, got rid of 40-60 kg with the help of this system.
Dukan diet: where to start the path to harmony?
Dr. Ducan recommends starting your diet by studying your book. Until it is read from beginning to end, the system is difficult to understand. Perhaps that was the case until recently. But now there is a lot of structured information that saves time.
Where to start:
- Decide. The diet is long. Holidays, vacations, nervous experiences, problems, must not spoil the path to the goal. It is important to choose the most comfortable period to lose weight.
- Study the Ducan diet, all stages, food lists, develop or find a suitable menu that should be followed clearly.
- Buy all products. You need to take care of what will be in the diet tomorrow. Otherwise, interruptions cannot be avoided. If the person works, then with the Ducan diet it is recommended to prepare a menu for each day in advance.
- Take measurements, weigh yourself. Visual assessment of results is not always satisfying, especially in the first weeks of weight loss, and the numbers are not wrong.
In addition, for Ducan's diet, it is important to buy a kitchen scale that helps to measure bran and other additional ingredients.
Diet rules
The diet is not balanced, the body will need some substances. In order not to disrupt the functioning of internal processes, from the beginning it is necessary to take a vitamin and mineral complex. It will also help to preserve the skin, hair and nails with a marked weight loss.
Other diet rules:
- Drink 1. 5 liters of water daily. This vague rule from one diet to another, liquid is necessary 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 this in a dry skillet. Most of the time, the dishes are prepared by braising, boiling, in the oven.
- You should not be taken in by sugar substitutes, although the diet allows. The package will contain the maximum daily allowable dose. Excess can cause nausea, a problem of the gastrointestinal tract.
- You need to be careful with homemade dairy products. They have a high fat content, which is not suitable for Dukan weight loss. The exception is the return and the cottage cheese after the separation of the milk.
The portion size is unlimited in the diet. But you don't have to eat too much. Protein food saturates well, to satisfy hunger, 150-200 g is most often enough.
Below are the tables with menus for five meals, but there may be many more. Protein products do not need to be rationed, as well as the time of consumption.
"Attack" phase: permitted and prohibited foods
The most difficult phase of Ducan's diet is the attack phase, the menu is restricted, 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. The grain husks are very light, so be sure to weigh them.
What can be consumed:
- all types of meat and offal with low fat content;
- 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, duck, quail egg, but yolks are restricted (no more than a couple per day);
- dairy up to 1% fat;
- hams, sausages, sausages with a fat content of up to 4%;
- fish canned in its juice;
- Asian noodles, shirataki rice;
- 1 teaspoon vegetable oil.
How to determine the fat content of sausages? You only need to see how much fat there is per 100 g of product, this data is close to the caloric content. If the fat is up to 4 g, the product is suitable.
All products that are not on the list are prohibited. They are cereals, fruits, vegetables, whole milk and meat. The ban includes nuts, sugar, mayonnaise and other bought sauces, beans, all baked goods and bread.
"Alternation" phase: permitted and prohibited foods
The alternating phase of the Dukan Diet is often called a cruise, as there are floating proteins and mixed days. During this period, all products from the previous phase of the attack are allowed and a variety of vegetables appear.
Additional products (DOPs) for switching:
- tomatoes, cucumbers, radishes, pumpkin and all other vegetables except potatoes;
- mushrooms (fresh, preserved, roasted, cooked);
- greens of all kinds
- 1 tablespoon. me. sunflower, olive, milk thistle or any other type of oil.
Protein products can be used in any combination, use several types at the same time on a plate. But it is not recommended to make a wide variety of vegetables, 2-3 types a day are sufficient. It is more careful to add pumpkin, beets, carrots to the diet, as they contain starch and higher sugar content.
By the way, in some sources, a green apple is allowed in Monsieur Ducan's diet. This is erroneous information, there was no fruit in the development of the doctor.
Supplementary Products (DOPs)
Not all permitted products are provided above. Dukan's diet differs from other systems in an interesting and varied diet. There are additives to create interesting dishes. They can be used in bakery products, casseroles, main courses.
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 types;
- garlic and onion;
- 2 cucumbers a day;
- yeast, soda, fermenting agents, gelatin, thickeners;
- lemon juice;
- pickled ginger;
- nori;
- aromatic herbs, natural spices;
- cocoa up to 12% fat
- skim powdered milk.
Special attention is paid to sugar substitutes. They are used to cook pastries, cakes, jellies, ice cream and any other desserts. There are people who eat only proteins, with no frills. But for a long time following the monotonous menu of the Ducana diet will get bored. Therefore, it is recommended to take care of the purchase of high quality sugar substitutes and baking ingredients immediately.
Ducan diet: menu to attack every day
During the attack, the weight actively begins to disappear, but at the same time, the person may experience weakness, mood swings, nervousness and intense thirst. It is very important that the menu of Ducan's diet every day in the attack was as varied as possible, meeting the needs of the body and suppressing the desire to consume prohibited carbohydrates.
Serving size does not matter, but it is important to keep the yolks in mind. You cannot 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 | Domigo | |
|---|---|---|---|---|---|---|---|
| Breakfast | Protein Omelet | Coffee, 30 g of lean cheese | Lightly salted salmon, boiled egg | Pair of sausages, egg | Mix of seafood with soy sauce | Scrambled eggs with sausage | Chicken omelet |
| Lunch | 30 g of bran, tea | 30 g of bran, tea | 30 g of bran, tea | 30 g of bran, tea | 30 g of bran, tea | 30 g of bran, tea | 30 g of bran, tea |
| Dinner | Roast Chicken | Meat Chops | Stewed liver | Cooked meat | Roast Chicken | Ear | Grilled fish |
| Afternoon snack | Soft curd | Kefir | Natural yogurt | Kefir | Spiced protein omelet | Cottage cheese | A glass of milk |
| Dinner | Baked Fish with Lemon | Protein omelet with crab sticks | Meat stew | Grilled shrimp with lemon | Fish Chops | Roast Chicken | Chicken hearts on kefir |
In the next menu of the Dukan diet, the bran is presented every day in the attack as a second afternoon snack. You can use them to make bread, pancakes, muffins or other dishes with allowed ingredients. Below you can find some interesting recipes.
Dukan daily menu for the "Alternation" phase
It is from this moment that the true Ducana diet begins, the menu of each day impresses with a variety of dishes. The system allows you to eat like in a restaurant, while losing weight. Alternation can be done according to any scheme, but more often they use 1: 1 or 2: 2, it is difficult to support more than two days of protein.
| Monday | Tuesday protein day | Wednesday | Thursday protein day | Friday | Saturday protein day | |
|---|---|---|---|---|---|---|
| Breakfast | Protein omelet with mushrooms, tea with milk | Chicken omelet, coffee | Grilled zucchinis, 1-2 eggs, 2 cucumbers | Soft cottage cheese with garlic, dill | Eggplant omelet, pickled ginger | Scrambled eggs with mushrooms, cocoa |
| Lunch | Bran with kefir | Bran Pancake with Ham | Milk bran | Bran pancake, sahzam, cottage cheese | Bran with kefir | Bran roasts and coffee |
| Dinner | Cabbage soup with meat | Meat stew | Stew with vegetables, meat | Chopped chicken chops in tomato | Celery soup with chicken and vegetables allowed | Fish in soy sauce |
| Afternoon snack | Pumpkin puree, a glass of milk | Curd dessert (there is a recipe below) | Carrot salad, cottage cheese | 2 eggs, kefir | Cucumber salad with egg | Milk |
| Dinner | Boiled fish (you can grill), coleslaw | Chicken cutlets | Coleslaw, cooked meat | Squid cooked in kefir | Pepper stuffed with meat, herbs | Meat with onion and herbs |
As alternation always requires a pair to be substituted, in the table with the menu for each day of the Ducan diet, a calculation is given for 6 days. Then you can continue choosing the dishes already indicated or think about your options, seek information from other sources.
Consolidation phase (consolidation, consolidation)
At this stage, the person has already reached the ideal or desired weight, but it is impossible to return to normal eating. 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, non-sweet fruits, fatty meats. Do not add 2-3 more 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 casual meal once a week. It is called "Party" on a diet. All dishes and products are allowed, including sweet fruits, cakes, ice cream and baked goods. But portion size.
- One day he remains protein since the first phase. The author of the diet insists on Thursday, but that is not necessary.
For this stage of the ducana diet, table recipes with a daily menu are recommended. You can eat soups, vegetable stews, roast beef. 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.
Dietary Recipes
Weight loss with this diet is long-term, so eating only cooked or cooked meat will not work. In the table with the menu of the week for the Ducan diet, simple recipes are provided. All are easy to prepare, if you wish, they can be complemented with sauces, vegetables, spices. But sometimes you need to cook something delicious, similar to the everyday food of ordinary people. This will help you not to succumb to temptations, to avoid breakdowns.
Cottage cheese dessert with jam
Gelatine is allowed by the diet, thanks to which you can prepare beautiful desserts with proteins. The amount of sweetener to your liking. Low fat dairy products.
Ingredients:
- 250 g of cottage cheese;
- 100 ml of milk;
- 1 teaspoon of gelatin;
- sugar substitute;
- vanillin.
Cooking method
- Mix the gelatin and half the milk, let it ferment.
- Combine the rest of the milk with the sugar substitute. If it is in tablets, knead first. Pour in the cottage cheese, beat or just grind well, add the vanilla.
- Heat the milk with gelatin to dissolve the whole curd. Pour into the cottage cheese through a sieve.
- Beat again, divide into two forms and refrigerate for 5-7 hours. The dessert should solidify.
If instant gelatin is used, it can be mixed with milk and melted after a few minutes.
Bran pancake
This pancake is a true godsend for this diet. Replaces roasts, goes well with meats, salads, sweet and savory curd. At the same time, it cooks very quickly in an ordinary pan. It is this pancake that appears on the menu of the week above for the Ducana diet. It is often called flat bread.
Ingredients:
- 30 g of bran;
- 1 egg;
- 3 tablespoons of kefir;
- salt, baking powder.
Cooking method
- Grind the bran.
- Beat the egg with the kefir, add the bran, a pinch of salt. Optionally, you can introduce a baking powder, enough on the tip of a knife.
- Make a dough, leave for five minutes.
- Preheat a non-stick frying pan. Bake some thin pancakes or pour all the dough, make a flat cake.
If you don't know how to make pancakes, they are torn, they don't want to turn, so you can make pancakes with this dough.
Chicken Ham
This ham 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 eaten at all stages of the diet.
Ingredients:
- 1 kg of chicken breast;
- 15 g of garlic;
- 15 g of sweet paprika;
- 15 g of gelatin;
- 12 g of salt;
- 2 g of black pepper.
Cooking method
- Chop the breasts very finely, make cubes of 0, 4-0, 4 cm. Pour into a bowl.
- Squeeze the garlic, add all the spices, including the gelatin. Stir, cover with foil. Leave for 2-3 hours. If it's hot at home, put it in the refrigerator.
- Stir again, place in a sausage-shaped cooking bag, twist well, tie with a string, tie the edges. Drill a few holes in different locations.
- Bake the ham at 180 degrees for 35 minutes.
- Remove, let cool and refrigerate overnight. You can remove the bag in the morning.
It is not necessary to make such a ham with chicken fillet, turkey, any lean meat or mixture is adequate, but in this case, the cooking time in the oven may increase.
Contraindications to the Ducan diet
There is still much controversy about the dangers and safety of this method of losing weight. The Dukan diet has a large number of contraindications. Before adherence, it is important to pass tests, check the functioning of the kidneys. Not every body is able to consume large amounts of protein.
The main contraindications:
- any diseases of the gastrointestinal tract;
- diabetes;
- hormonal disorders and diseases of the thyroid gland;
- violation of metabolic processes in the body;
- pregnancy, including the planning phase, breastfeeding;
- menopause period.
This diet is ideal only for healthy young people aged 20 to 35-40 years. If you have a chronic illness, you should see a doctor. But each person decides for himself whether or not to resort to ketogenic diets.
Reviews of people who lost weight with the Ducan diet
- "At Dukan I lost the first 20 kg, then I went to PP with the calorie count. This diet was easy for me, but man. It is difficult to get high quality meat, good cottage cheese and other products from us, the prices arevery high, I couldn't afford this food. "
- "This is the only diet on which I did not experience hunger. I have bulimia. In Dukan, I ate in the morning, ate at night, always chewed something and in the first week I played 5 kg, then the plumb lines were small, as a result, in 3 months I lost weight from 77 to 58 kg. Now, at the exit. "
- "I lost weight with this system with ease, there were no complaints about food, other than the feeling of hunger. But after 2 weeks, acne started to appear on my face and body. Apparently, the body reacted that way to this amount ofI did not immediately associate skin problems with diet, but after another week I had to see a dermatologist, as the rashes intensified. The doctor said to stop the diet, then, after the 7 kg fell, they returned 3 kg ".