Not all people lose quickly and easily. Sometimes you have to fight for every pound for weeks or even months. It is for such options that the Ducan diet was created. On this system, everyone loses weight, regardless of gender and age.
Who is Pierre Ducan?
A French doctor and nutritionist created a diet, calling it by his last name. 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 phases. Pierre Dukan himself lost weight on this system. According to him, thanks to the four phases and the absence of dietary restrictions, absolutely everyone can lose weight.
After the publication of the book, Pierre gained world fame, visited many countries, starred in television programs. Famous people have tried his way of losing weight, it has 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 nutrition
The French doctor’s diet is based on a protein diet 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. In contrast, Ducan's protein diet is one of the few methods that allows you to eat sweets, various drinks, pastries, but with sugar substitutes and other dietary products.
Lack of carbohydrates forces the body to actively break down protein foods and draw energy from its own fat reserves.
You can use the recipes given in the book, written here, as a basis, or design your own dishes from the allowed list. From the very beginning of the diet and after the end of the diet, dr. Ducan warmly recommends taking oat bran. This fiber is needed by the body, which cleanses the intestines, speeds up protein processing and adds variety to the menu.
Four phases with description
The system has been evolving for a long time. Each stage is an important stage you need to go from start to finish. You cannot replace or shorten the duration. Only in this case, the Ducan diet will give a stable result. In a year or ten years, the lost weight will not return.
The main stages of Ducan's diet and their duration:
- Attack. This phase allows you to believe in yourself, because you can grow 3-7 kg in a few days. The Ducan Attack Diet menu is built exclusively on light proteins with low fat content and bran. The maximum duration is 10 days, usually 3 to 7.
- Alternation. Unlike an attack, this phase is quite long, the duration depends on the initial severity. If there is a lot of it, then the change can be adhered to for 5, 7, 9 months. Allowed vegetables and other foods are added to protein foods, you can find them below. The days of protein and protein with vegetables alternate in 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 lost weight lasts 10 days. That is, if 7 kg falls, then this phase will be equal to 70 days, a little more is possible, but not less.
- Stabilization. This is not even the stage of Ducan's diet, but the life after it. The conclusion is simple - you need to arrange one day in the attack menu once a week and continue to use bran. This measure will prevent weight gain and will allow you to stay in good shape for many years to come.
Bitan! The duration of each period (phase) Ducan child depends on personal data, an individual calculation is required.
How much can you lose weight?
Pierre Ducan's diet does not reveal the exact numbers. Some people manage to lose 5 kg in a month, others can easily lose all 15 kg. Much depends on strict adherence to the system, the initial parameters. If a person has endocrine disorders, this diet may fail or weight loss will go very slowly.
On average, the attack loses 2 to 4–5% of the initial body weight. Alternately, it takes up to 2-3 kg per week. When fixed at 70%, weight loss stops, and the result sometimes fluctuates, verticals are replaced by small increments.
What determines the result:
- From the initial weight. If a person is only 5-10 pounds overweight, then in a month he will definitely not lose it.
- From the female cycle. One should not despair if at some point the weight does not decrease. If you follow the diet, very soon there will be a minus on the scales.
- From the work of the digestive tract. Constipation is a common occurrence on the Ducan diet. It is necessary to monitor the chair, take measures in time.
The Ducan diet is not suitable for people who need to lose a few pounds. But this system will become an exhaust valve for a person who weighs more than 20 kg. Many people who have reduced their weight by half, have lost 40-60 kg with the help of this system.
Dukan's diet: where to start the path to harmony?
Dr. Ducan recommends starting the 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:
- Decide. The diet is long. Holidays, vacations, nervous experiences, problems should not spoil the way 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 your diet tomorrow. Otherwise, disorders cannot be avoided. If a person works, then with the Ducan diet it is recommended to compile a menu for each day in advance.
- Measure the measures, weigh yourself. Visual evaluation of the results does not always give satisfaction, especially in the first weeks of weight loss, and the numbers cannot be deceived.
Also, for the Ducan diet, it is important to buy a kitchen scale that will help you in dosing 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, you must take a vitamin-mineral complex from the very beginning. It will also help preserve skin, hair, nails with a sharp weight loss.
Other dietary rules:
- Drink 1, 5 liters of water a day. This rule wanders from one child to another, fluid 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 it in a dry pan. Most often, dishes are prepared by stewing, boiling in the oven.
- You should not get carried away with sugar substitutes, even though your diet allows them. The package will contain the maximum allowed daily dose. Excess can cause nausea, a problem with the gastrointestinal tract.
- You have to be careful with homemade dairy products. They have a high fat content, which is not suitable for Dukan's weight loss. The exception is the return and fresh cheese from it after the separation of the milk.
Portion size is limited by diet. But you don’t need to overeat. Protein food satisfies well, 150-200 g is usually enough to satisfy hunger.
Below are tables with menus for five meals, but there can be many more. Protein products should not be rationed, nor should the time of consumption.
"Attack" phase: food allowed and forbidden
The most difficult phase on the Ducan diet is the attack phase, the menu is strict, it consists of the following foods. There are 72 plus 30 g of oat bran. It is important that only they are in the composition, without additives and flour. Some people consume a spoonful of bran, which is basically a mistake. Grain shells are very light, so be sure to weigh them.
What can be consumed:
- all kinds of lean meat and offal;
- all birds except geese, ducks;
- fish of all kinds, including fatty varieties, canned food, smoked meat;
- all seafood (caps, shrimp, squid, and even crab sticks);
- chicken, duck, quail eggs, but there is a restriction on yolks (no more than a few a day);
- dairy products up to 1% fat;
- hams, sausages, sausages with a fat content of up to 4%;
- fish canned in juice;
- Asian noodles, shirataki rice;
- 1 teaspoon vegetable oil.
How to determine the fat content in sausages? You just need to see how much fat is per 100 g of product, this data stands next to the calorie content. If the fat is up to 4 g, the product is suitable.
All products that are not on the list are banned. These are grains, fruits, vegetables, fat milk and meat. The ban includes nuts, sugar, mayonnaise and other purchased sauces, beans, all pastries and bread.
"Change" phase: allowed and forbidden food
The Dukan diet modification phase is often referred to as cruising because there are floating proteins and mixed days. During that period, all products from the previous phase of the attack are allowed and various vegetables appear.
Additional products (CSR) to be modified:
- tomatoes, cucumbers, radishes, pumpkins and all other vegetables except potatoes;
- mushrooms (fresh, pickled, baked, stewed);
- 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 meal. But it is not recommended to make a wide range of vegetables, 2-3 types a day are enough. It is more careful to add pumpkin, beets, carrots to the diet, because they contain starch and increased sugar content.
By the way, in some sources green apple is allowed on the diet of Monsieur Ducan. This is wrong information, there was no fruit in the development of the doctor.
Ancillary products (CSR)
Not all permitted products are listed above. Dukan's diet differs from other systems by an interesting and varied diet. There are additives to create interesting dishes. They can be used in bakery products, pans, 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 gherkins per day;
- yeast, soda, wetting agents, gelatin, thickeners;
- lemon juice;
- sour ginger;
- nori;
- fragrant herbs, natural spices;
- cocoa up to 12% fat
- skimmed milk powder.
Special attention is paid to sugar substitutes. They are the ones that allow you to cook pastries, cookies, jellies, ice cream and any other desserts. There are people who eat only protein without any problems. But it will take a long time to get tired of following Ducan's diet monotonous menu. Therefore, it is recommended to immediately take care of the purchase of high-quality sugar substitutes and baking ingredients.
Ducan's diet: a menu for each day to attack
During an attack, the weight begins to actively disappear, but at the same time, the person may feel weakness, mood swings, nervousness, and intense thirst. It is very important that the menu of Ducan's diet is as varied as possible every day in the attack, ensures the needs of the body and suppresses the desire to consume forbidden carbohydrates.
Portion size doesn’t matter, but it’s important to keep egg 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 | Sunday | |
|---|---|---|---|---|---|---|---|
| Breakfast | Protein omelet | Coffee, 30 g low-fat cheese | Lightly salted salmon, boiled egg | A couple of sausages, an egg | 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 | Roast chicken | Meat chops | Stewed liver | Cooked meat | Roast chicken | Ear | Fried fish |
| Afternoon snack | Soft curd | Kefir | Natural yogurt | Kefir | Spicy protein omelet | Fresh cheese | A glass of milk |
| Dinner | Fish baked with lemon | Protein omelet with crab sticks | Beef stew | Grilled shrimp with lemon | Fish chops | Roast chicken | Chicken hearts on kefir |
In the next menu of the Dukan diet, bran is presented as a second afternoon snack every day during an attack. From them you can make bread, pancakes, muffins or other dishes with permitted ingredients. Below you can find some interesting recipes.
Menu for each day Dukan diet for the "Alternation" phase
From this moment, the real Ducan diet begins, the menu for each day impresses with a variety of dishes. The system allows you to eat like in a restaurant, and at the same time lose weight. The change can be carried out according to any scheme, but more often 1: 1 or 2: 2 is used, it is difficult to withstand more than two protein days.
| Monday | Tuesday protein day | Wednesday | Thursday, protein day | Friday | Saturday protein day | |
|---|---|---|---|---|---|---|
| Breakfast | Protein omelette with mushrooms, milk tea | Chicken omelette, coffee | Grilled zucchini, 1-2 eggs, 2 gherkins | Soft cottage cheese with garlic, dill | Eggplant omelette, sour ginger | Scrambled eggs with mushrooms, cocoa |
| Snack | Bran with kefir | Pancake with bran with ham | Bran, milk | Pancake with bran, sahzam, cottage cheese | Bran with kefir | Baked goods and soft coffee |
| Dinner | Cabbage soup with meat | Beef stew | Goulash with vegetables, meat | Minced chicken cutlets in tomato | Celery soup with chicken and allowed vegetables | 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, egg | Milk |
| Dinner | Cooked fish (you can grill), cabbage salad | Chicken chops | Cabbage salad, cooked meat | Squid stew on kefir | Paprika stuffed with meat, herbs | Meat with onions and herbs |
Because the change always assumes a pair to be replaced, in the menu table for each day of Ducan’s child the calculation is given for 6 days. Then you can proceed by selecting already indicated dishes or come up with your own options, take information from other sources.
Consolidation phase (consolidation, consolidation)
By the time of this phase, the person has reached the ideal or desired weight, but it is impossible to return to a normal diet. The body is still vulnerable, it is important to gradually prepare it for everyday food. The daily diet is based on mixed protein-carbohydrate days, plus the gradual introduction of bread, cereals, unsweetened fruits, fatty meats. Don’t add more 2-3 new products a week.
Basic rules of the consolidation phase:
- Oat bran is still consumed. You can replace part of the rye, wheat fiber.
- You can eat decoys once a week. On a diet they call it "Feast". Any dishes and products are allowed, including sweet fruits, cakes, ice cream, bakery products. But in the size of one portion.
- One day protein remains from the first phase. The author of the diet persists on Thursday, but it is not necessary.
For this phase of the Ducan diet, the recipes from the menu table for each day are suitable. You can eat soups, vegetable stews, roasted meats. You can still use substitutes for sugar and other additives, limit potatoes, sweets, bakery products. They will not benefit the figure without a diet.
Diet recipes
Losing weight on this diet is long-term, so eating only cooked or stewed meat will not work. Simple recipes are given in the table with the menu for the week for the Ducan diet. All of them are easy to prepare, they can be supplemented with sauces, vegetables, spices if desired. 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, in order to prevent breakdowns.
Fresh cheese dessert with jelly
Gelatin is allowed in the diet, thanks to which you can prepare wonderful protein desserts. The amount of sweetener to your taste. Low fat dairy products.
Ingredients:
- 250 g of cottage cheese;
- 100 ml of milk;
- 1 teaspoon gelatin;
- sugar substitute;
- vanillin.
Method of cooking
- Mix gelatin and half the milk, let it boil.
- Combine the rest of the milk with the sugar substitute. If it is in tablets, knead it first. Pour in cottage cheese, beat or just grind well, add vanilla.
- Heat the milk with the gelatin to melt all the curd. Pour in the cottage cheese through a strainer.
- Whisk again, divide into two molds, refrigerate for 5-7 hours. The dessert should harden.
If instant gelatin is used, it can be mixed with milk and dissolved after a few minutes.
Pancake with bran
This pancake is a real gift for this diet. It replaces bakery products, goes well with meat, salads, sweet and salty cottage cheese. At the same time it cooks very quickly in a regular pan. It is this pancake that appears on the top menu for the week for the Ducan diet. It is often called flatbread.
Ingredients:
- 30 g bran;
- 1 egg;
- 3 tablespoons kefir;
- salt, baking powder.
Method of cooking
- Grind the bran.
- Beat egg with kefir, add bran, a little salt. If desired, you can introduce baking powder, enough on the tip of a knife.
- Make the dough, leave for five minutes.
- Heat a non-stick pan. Bake a couple of thin pancakes or pour all the dough, make one flat cake.
If you can’t cook pancakes, they’re torn, they don’t want to turn them over, then you can make pancakes out of this dough.
Chicken ham
This ham is an excellent alternative to sausages and sausages, because it is not always possible to find the desired fat content in the store. The food can be eaten at all stages of the diet.
Ingredients:
- 1 kg chicken breast;
- 15 g garlic;
- 15 g sweet pepper;
- 15 g gelatin;
- 12 g of salt;
- 2 g black pepper.
Method of cooking
- 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 fridge.
- Stir again, put in a sausage-shaped baking bag, twist tightly, tie with string, tie the edges. Make a few stitches in different places.
- Bake the ham at 180 degrees for 35 minutes.
- Remove, cool, refrigerate overnight. You can remove the bag in the morning.
It is not necessary to make such ham from chicken fillet, turkey, any lean meat or mixture, 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 dangers and safety of this weight loss method. Dukan diet has a huge number of contraindications. Before fulfilling the regulations, it is important to pass tests, check kidney function. Not every body is capable of ingesting large amounts of protein.
Main contraindications:
- any diseases of the gastrointestinal tract;
- diabetes;
- hormonal disorders and thyroid 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. If you have a chronic illness, you should see a doctor. But each person decides for himself whether to resort to ketogenic diets or not.
Reviews of people who have lost weight on the Ducan diet
- "I lost the first 20 kg at Dukan, and then went to PP with counting calories. This diet was easy for me, but expensive. It's hard to get high quality meat, good fresh cheese and other products from us, the prices are too high, I wouldn't mindcould afford such food. "
- "This is the only diet on which I have not experienced hunger. I have bulimia. At Dukan I ate in the morning, ate at night, I constantly chewed something and in the first week I threw 5 kg, then the storm lines were small, as a result, in 3 months I lost weight from 77 to 58 kg. Now on the way out. "
- "I lost weight easily according to this system, there were no complaints about diet, nor about the feeling of hunger. But after two weeks, acne started to appear on my face and body. It is obvious that the body reacted to such an amount of protein. I didn’t immediately link skin and nutrition issues, but after another week I had to see a dermatologist because the rashes intensified. The doctor said to stop the diet, which resulted in the result, after 7 kg fell, 3 kg returned ".