Not all people lose weight 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. In this system, everyone loses weight, regardless of gender and age.
Who is Pierre Ducan?
A French doctor and nutritionist created the diet, naming it after himself. Pierre Ducan developed the system 30 years ago, but gained fame after the author's textbook. In it the author describes in detail the mechanism, describes the phases. Pierre Ducan himself lost weight with this system. According to him, thanks to the four stages and the lack of dietary restrictions, absolutely anyone can lose weight.
After the publication of the book, Pierre gained worldwide fame, visited many countries, participated in television programs. Famous people tried his way of losing weight, he 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 of the French doctor 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 uniform chicken with kefir. On the contrary, Dukan's protein diet is one of the few methods that allows you to consume pastries, 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 stores.
As a basis you can use the recipes given in the book written here, or invent your own dishes from the allowed list. From the very beginning of the diet and after the end of the diet, Dr. Dukan strongly recommends taking oat bran. These are the fibers needed by the body that cleanse the intestines, speed up the processing of proteins and add variety to the menu.
Four phases with description
The system has been developed for a long time. Each phase is an important stage that you must go through from beginning to end. You cannot swap or shorten the duration. Only in this case, Ducan's diet will give a stable result. Neither in a year nor in ten years the lost weight will return.
The main stages of the Ducan diet and their duration:
- Attack. This phase allows you to believe in yourself, because after a few days you can part with 3-7 kg. The Ducan Attack Diet menu is built exclusively on light low-fat proteins and bran. The maximum duration is 10 days, usually 3 to 7.
- Alternation. Unlike the attack, this stage is quite long, the duration depends on the initial weight. If there are many, then the alternation can adhere to 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 takes 10 days. That is, if you lose 7 kg, this stage will be equal to 70 days, it is possible a little more, but not less.
- Stabilization. This is not even the stage of the Ducan diet, but the life after it. The bottom line is simple - you need to arrange 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) of the Ducan diet depends on personal data, 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 one month, another person can easily lose all 15 kg. Much depends on strict adherence to the system, the initial parameters. If a person has endocrine diseases, then this diet may not work or weight loss will go very slowly.
On average, 2 to 4-5% of the initial body weight is lost during an attack. In alternation takes up to 2-3 kg per week. When 70% is fixed, the weight loss stops, sometimes the result swings, the plumbs are replaced with small increases.
What determines the result:
- From the starting weight. If a person has only 5-10 extra pounds, then in 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, very soon the scales will have a minus.
- From the work of the digestive tract. Constipation is a common occurrence in Ducan's diet. You need to watch the chair, take action in time.
Ducan's diet is not suitable for people who need to lose a few pounds. But this system will become a way out for a person who is over 20 kg overweight. There are many people who have cut their weight in half, have lost 40-60 kg with the help of this system.
The Ducan Diet: Where to Start the Road to Harmony?
Dr. Dukan recommends that you start your diet by studying his book. Until read from beginning to end, the system is difficult to understand. Maybe it was like that until recently. But now there is a lot of structured information that saves time.
Where to start:
- Decide. The diet is long. Vacations, vacations, nervous experiences, problems, should not spoil the way to the goal. It is important to choose the most convenient period for weight loss.
- Research Dukan's diet, all phases, food lists, develop or find a suitable menu that will need to 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 a person works, then with the Ducan diet it is recommended to prepare a menu for each day in advance.
- Take measurements, weigh yourself. Visual evaluation of the results does not always give satisfaction, especially in the first weeks of weight loss and the numbers can not be misled.
Also, for the Ducan diet, it is important to buy a kitchen scale that will help you dose the 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 beginning. It will also help preserve the 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 stewing, cooking, in the oven.
- You should not indulge in sugar substitutes, although diet allows them. The pack will contain the maximum allowed daily dose. Excess can provoke nausea, a problem with the gastrointestinal tract.
- You need to be careful with home-made dairy products. They are high in fat, which is not suitable for weight loss Dukan. The exception is the return and curd from it after the milk is separated.
The portion size is unlimited for the diet. But you don't have to overeat. Protein foods saturate well to satisfy hunger, most often 150-200 g are enough.
Below are tables with menus for five meals, but there may be many more. Protein products should not be classified, as well as the time of consumption.
Attack phase: allowed and forbidden foods
The most difficult phase of the Ducan diet is the attack phase, the menu is strict, consisting of the following foods. There are 72 of them plus 30 g of oat bran. It is important that they are only in the composition, that there are no additives and flour. Some people consume a tablespoon of bran, which is basically a mistake. Cereal flakes are very light, so be sure to weigh them.
What can be consumed:
- all types of low-fat meat and offal;
- all birds except geese, ducks;
- fish of all kinds, including fatty varieties, canned food, smoked meats;
- all seafood (mussels, shrimp, squid and even crabs);
- chicken, duck, quail eggs, but there is a limit for the yolks (not more than a couple per day);
- dairy products up to 1% fat;
- hams, sausages, sausages with a fat content of up to 4%;
- fish preserved in juice;
- Asian noodles, shirataki rice;
- 1 tsp vegetable oil.
How to determine the fat content in sausages? You only need to see how much fat there is per 100 g of product, this data is up 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 prohibited. These are cereals, fruits, vegetables, skim milk and meat. The ban includes nuts, sugar, mayonnaise and other purchased sauces, beans, all baked goods and bread.
Phase "Alternation": permitted and prohibited foods
The phase of alternating the Ducan diet is often called a cruise, as there are floating proteins and mixed days. During this period, all products from the previous stage of the attack are allowed and a variety of vegetables appear.
Additional products (DOP) for alternation:
- tomatoes, cucumbers, radishes, pumpkins and all other vegetables except potatoes;
- mushrooms (fresh, marinated, baked, stewed);
- vegetables of all kinds
- 1 tbsp. sunflower, olive, milk thistle or other 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 careful to add pumpkin, beets, carrots to the diet, as they contain starch and have a high 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.
Additional products (DOP)
Not all authorized products are listed above. Dukan's diet differs from other systems in an interesting and varied diet. There are add-ons to create interesting dishes. They can be used in baked goods, pots, 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, leavening 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 allow you to cook cakes, pies, jellies, ice cream and all kinds of other desserts. There are people who eat only protein without unnecessary decorations. But for a long time to follow the monotonous menu of the Ducan diet you will get bored. That is why it is recommended to immediately take care of the purchase of high quality sugar substitutes and baking ingredients.
Ducan's diet: a daily menu to attack
During the attack, the weight begins to actively disappear, but at the same time a person may experience weakness, mood swings, nervousness and intense thirst. It is very important that the menu of the Ducan diet every day during the attack is as varied as possible, to meet the needs of the body and to suppress the desire to consume forbidden carbohydrates.
Portion size does not matter, but it is important to keep in mind the yolks. 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 pair of sausages, an egg | A mixture of seafood with soy sauce | Scrambled eggs with sausage | Chicken omelet |
| Light breakfast | 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 | Grilled chicken | Meat chops | Stewed liver | Boiled meat | Grilled chicken | Ear | Grilled fish |
| Snack | Soft cottage cheese | Kefir | Natural yogurt | Kefir | Seasoning protein omelet | Cottage cheese | A cup of milk |
| Dinner | Fish baked with lemon | Protein omelet with crabs | Beef stewed | Grilled shrimp with lemon | Fish cutlets | Grilled chicken | Chicken hearts in kefir |
In the next menu of the Ducan diet, bran is presented every day during the attack as a second afternoon breakfast. You can use them to make bread, pancakes, muffins or other dishes with permitted ingredients. Below you can find some interesting recipes.
Menu for each day of the Ducan diet for the "Alternation" phase
It is from this moment that 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, while losing weight. The alternation can be done according to any scheme, but more often they use 1: 1 or 2: 2, it is difficult to last more than two protein days.
| Monday | Tuesday protein day | Wednesday | Thursday, protein day | Friday | Saturday protein day | |
|---|---|---|---|---|---|---|
| Breakfast | Protein omelet with mushrooms, milk tea | Chicken omelet, coffee | Grilled zucchini, 1-2 eggs, 2 gherkins | Soft cottage cheese with garlic, dill | Eggplant omelette, pickled ginger | Scrambled eggs with mushrooms, cocoa |
| Light breakfast | Bran with kefir | Pancake with bran with ham | Bran, milk | Pancake with bran, sahzam, cottage cheese | Bran with kefir | Baked goods and coffee with bran |
| Dinner | Green soup with meat | Beef stewed | Stew with vegetables, meat | Minced chicken cutlets in tomato | Celery soup with chicken and permitted vegetables | Fish in soy sauce |
| 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 | Boiled fish (you can grill), cabbage salad | Chicken cutlets | Cabbage salad, boiled meat | Squid stewed in kefir | Pepper stuffed with meat, herbs | Meat with onions and herbs |
Since the alternation always implies a pair, which is interchanged, in the menu table for each day of the Ducan diet is given a calculation for 6 days. Then you can proceed by selecting the already mentioned dishes or invent your own options, to take information from other sources.
Consolidation phase (consolidation, consolidation)
During this stage, 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 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 more new 2-3 products per week.
Basic rules at the consolidation stage:
- Oat bran continues to be consumed. You can replace part of the rye, wheat fiber.
- You can eat once a week. On a diet it is called "Feast". All dishes and products are allowed, including sweet fruits, pastries, ice cream, baked goods. But in the amount of one serving.
- One day remains protein from the first phase. The author of the diet insists on Thursday, but it is not necessary.
For this stage of the Ducan diet are suitable recipes from the menu table for each day. You can eat soups, vegetable stews, roasts. You can still use sugar substitutes and other additives, limit potatoes, pastries, baked goods. They will not benefit the figure without diet.
Diet recipes
Losing weight with this diet is long-term, so eating only cooked or stewed meat will not work. Simple recipes are given in the menu table for the week for the Ducan diet. All of them are easy to prepare, if desired they can be supplemented with sauces, vegetables, spices. But sometimes you have to cook something tasty, similar to the daily food of ordinary people. This will help you not to succumb to temptations to prevent crashes.
Cottage cheese dessert with jelly
Gelatin is allowed by the diet, thanks to which you can prepare great protein desserts. The amount of sweetener to your liking. Low fat dairy products.
Composition:
- 250 g of cottage cheese;
- 100 ml of milk;
- 1 tsp gelatin;
- sugar substitute;
- vanillin.
Cooking method
- Mix gelatin and half the milk, leave to simmer.
- Combine the remaining milk with the sugar substitute. If it is in tablets, then knead it first. Pour in cottage cheese, beat or just grind well, add vanilla.
- Heat the milk with gelatin to dissolve all the curd. Pour in the curd through a strainer.
- Beat again, divide into two forms, cool for 5-7 hours. The dessert should harden.
If instant gelatin is used, it can be mixed with milk and melted after a few minutes.
Pancake with bran
This pancake is a real godsend for this diet. It replaces baked goods, goes well with meat, salads, sweet and salty cottage cheese. At the same time, cook very quickly in an ordinary pan. It is this pancake that appears in the top menu for the week for the Ducan diet. It is often called flat bread.
Composition:
- 30 g of bran;
- 1 egg;
- 3 tablespoons kefir;
- salt, baking powder.
Cooking method
- Grind the bran.
- Beat the egg with kefir, add bran, a pinch of salt. Optionally, you can enter enough baking powder on the tip of the knife.
- Make dough, leave for five minutes.
- Heat the non-stick pan. Bake a few thin pancakes or pour the whole dough, make a flat cake.
If you can not make pancakes, they are torn, they do not want to turn, then you can make pancakes from 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 consumed during all phases of the diet.
Composition:
- 1 kg of chicken breast;
- 15 g of garlic;
- 15 g sweet red pepper;
- 15 g gelatin;
- 12 g salt;
- 2 g 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 gelatin. Stir, cover with foil. Leave on for 2-3 hours. If it is hot at home, put it in the refrigerator.
- Stir again, place in a sausage-shaped bag, twist tightly, tie with string, tie the ends. Make several holes in different places.
- Bake the ham at 180 degrees for 35 minutes.
- Remove, refrigerate, refrigerate overnight. You can take out the bag in the morning.
It is not necessary to make such a ham from chicken fillet, turkey, any lean meat or mixture is suitable, 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 weight loss method. Ducan's diet has a huge number of contraindications. Before compliance, it is important to pass tests, to 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 planning stage, breastfeeding;
- menopausal period.
This diet is ideal only for healthy and young people from 20 to 35-40 years. If you have any chronic illness, you should consult a doctor. But everyone decides whether to resort to ketogenic diets.
Reviews from people who lost weight with the Ducan diet
- "I lost the first 20 kg to Dukan, after which I went to the PP with a calorie count. This diet was easy for me, but expensive. It is difficult to get high quality meat, good cottage cheese and other products from us, the prices are too high, I could not afford such food. "
- "This is the only diet I haven't been hungry for. I have bulimia. On Dukan I ate in the morning, I ate at night, I constantly chewed something and in the first week I lost 5 kg, then the plumbs were small, as a result I lost from 77 to 58 kg in 3 months. Now at the exit. "
- "I lost weight easily with this system, there were no complaints about the diet and no feeling of hunger. But after 2 weeks the acne started to appear on my face and body. Apparently the body has reacted in this way to such an amount of protein. I 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 7 kg were lost, 3 kg returned. "