Not everyone loses weight quickly and easily. Sometimes you have to struggle for every kilogram for weeks or even months. For this option 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, which is named after him. Pierre Dukan developed this system 30 years ago, but gained fame after the author’s textbook. In it, the author describes the mechanism in detail, describing the phases. Pierre Dukan himself lost weight on this system. According to him, thanks to the four stages and the absence of dietary restrictions, there really are people who can lose weight.
After the book was published, Pierre gained worldwide fame, visiting many countries, starring in television programs. Famous people try ways to lose weight, this serves as a good PR. Later, similar ketogenic diets emerged based on this system, but they did not gain such popularity.
Basic principles of diet
The diet of French doctors is based on a protein diet with a clear ban on carbohydrates and fatty foods. But this does not mean that the diet will be monotonous, consisting of monotonous chicken with kefir. On the other hand, the Ducan protein diet is one of several methods that allows you to consume sweets, a variety of drinks, pastries, but with sugar substitutes and other food products.
Lack of carbohydrates forces the body to actively break down protein foods and take energy from its own fat stores.
As a base, you can use the recipes given in this book, written here, or make your own 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 needed for the body, which cleanses the intestines, speeds up protein processing, and brings variety to the menu.
Four phases with description
This system has been built for a long time. Each phase is an important stage that you have to go through from beginning to end. You cannot change or shorten the duration. Only in this case, the Ducan diet will give stable results. Either in another year or ten years, those lost kilograms will return.
The main stages of the Ducan diet and its duration:
- Attack. This phase allows you to believe in yourself, because in a few days you can part with a weight of 3-7 kg. The Ducan Attack Diet menu is made exclusively on light, low -fat protein and bran. The maximum duration is 10 days, usually from 3 to 7.
- Replacement. Unlike an attack, this stage is quite long, its duration depending on the initial weight. If there are many, then the replacement can be observed for 5, 7, 9 months. Vegetables and other foods that are allowed to be added to protein foods, you can find them below. Time protein and protein with vegetables alternately in the same ratio of 1: 1, 2: 2 or 3: 3.
- Consolidation is also consolidation. The most important phase, without which it is impossible to maintain the result. The duration is calculated as follows: 1 kg of weight lost takes 10 days. That is, if down 7 kg, then this level will be equal to 70 days, maybe less, but not less.
- Stabilization. This is not even the level of the Ducan diet, but the afterlife. The bottom line is simple - you need to set 1 day on the attack menu once a week and continue to use bran. This step will prevent weight gain and allow you to maintain your health for many years.
Important! The duration of each period (phase) on the Ducan diet depends on personal data, individual calculations are required.
How Much Weight Can You Lose?
Pierre Ducan's diet does not show the exact amount. Some people manage to lose 5 kg in a month, others can lose all 15 kg weight easily. Much depends on strict compliance with the system, the initial parameters. If a person has an endocrine disorder, then this diet may not work, or weight loss will go slowly.
On average, attacks lose 2 to 4-5% of their initial weight. Alternately, it takes up to 2-3 kg per week. At setting at 70%, weight loss stops, sometimes the result is swaying, the pipeline is replaced with a small increase.
What determines the outcome:
- From the starting weight. If a person only has 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 go down. If you follow a diet, then soon there will be a push on the scale.
- From the work of the digestive tract. Constipation is a common occurrence on the Ducan diet. It is necessary to monitor the chair, take timely action.
The Ducan diet is not suitable for people who need to get rid of a few pounds. But this system will be a way out for people who weigh more than 20 kg. There are many people who have halved their weight, getting rid of 40-60 kg with the help of this system.
Dukan Diet: where to start the path to harmony?
Ducan recommends starting your diet by studying his book. Until read from beginning to end, the system is difficult to understand. Maybe this happened until recently. But now there is a lot of structured information that saves time.
Where to start:
- Determine. The food is long. Holidays, vacations, nervous experiences, problems, cannot ruin the path to the goal. It is important to choose the most comfortable period for weight loss.
- Study the Ducan diet, all phases, food list, develop or find a suitable menu that should be clearly followed.
- Buy all products. You need to take care of what will be in the diet tomorrow. Otherwise, disruption is inevitable. If one is working, then with the Ducan diet it is recommended to make a menu for each day in advance.
- Take measurements, weigh yourself. Visual assessment of the results is not always satisfying, especially in the first weeks of weight loss, and the amount can not be deceived.
Also, for the Ducan diet, it is important to purchase a kitchen scale that will help reduce bran and other additives.
Diet rules
An unbalanced diet, the body will need some nutrients. In order not to interfere with the work of internal processes, from the beginning you need to take a complex of vitamins and minerals. It will also help take care of skin, hair, nails with a sharp weight loss.
Other dietary rules:
- Drink 1. 5 liters of water daily. This rule runs from one diet to another, fluids are needed for weight loss. Tea, coffee, whatever ingredients are allowed, you can add sugar substitutes to them.
- Do not fry food with oil. But you can do it in a dry pan. Often, dishes are prepared by stewing, boiling, in the oven.
- You can’t get carried away with sugar substitutes, even if the diet allows it. The package will contain the maximum daily dose allowed. Excess can cause nausea, problems with 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 exceptions are his return cheese and cottage cheese from it after milk separation.
Serving sizes are not limited to diet. But you don’t have to overeat. Well-saturated protein foods, to satisfy hunger, 150-200 g most often.
Here is a table with a menu for five dishes, but there are many more. Protein products do not need to be rationed, nor does the timing of their use.
"Attack" phase: permitted and prohibited foods
The most difficult phase for the Ducan diet is the attack phase, a strict menu, consisting of the following foods. There are 72 of them plus 30 g of oat bran. What matters is only those that are in the composition, without additives and flour. Some people eat a tablespoon of bran, which is basically a mistake. Cereal husks are very light, so be sure to weigh them.
What to eat:
- all types of low -fat meats and offal;
- all birds, except geese, ducks;
- fish of all kinds, including fatty types, canned foods, smoked meats;
- all seafood (shellfish, shrimp, squid and even crab sticks);
- chickens, ducks, quail eggs, but there are restrictions on egg yolks (no more than a few days);
- dairy products up to 1% fat;
- ham, sausages, sausages with a fat content of up to 4%;
- canned fish in its juice;
- Mi Asia, nasi shirataki;
- 1 teaspoon vegetable oil.
How to determine the fat content of sausages? You just need to see how much fat per 100 g of product, this data is next to the calorie content. If the fat is up to 4 g, then the product is suitable.
All products not on the list are prohibited. These are grains, fruits, vegetables, fatty milk and meat. The ban includes nuts, sugar, mayonnaise and other sauces purchased, nuts, all breads and buns.
"Alternative" phase: permitted and prohibited foods
The replacement phase of the Dukan Diet is often referred to as cruising, as there is floating protein and mixed days. During this period, all products from the previous attack stage were allowed and a variety of vegetables appeared.
Additional products (DOP) for replacement:
- tomatoes, cucumbers, carrots, squash and all other vegetables except potatoes;
- mushrooms (fresh, pickled, baked, boiled);
- green of all kinds
- 1 tbsp. sunflower, olive, milk thistle or other types of oils.
Protein products can be used in any combination, use several types at once in one plate. But it is not recommended to make a variety of vegetables, 2-3 varieties a day is enough. Be more careful to add pumpkin, beets, carrots into the diet, because they contain essences and have an increased sugar content.
By the way, in some sources green apples are allowed in the diet of Monsieur Ducan. This is misinformation, there is no result in the development of the doctor.
Additional products (DOP)
Not all permitted products are given above. The Dukan diet differs from other systems in that it is interesting and varied. There are additional ingredients to make an interesting dish. They can be used in baked goods, casseroles, main dishes.
What can be used in the diet:
- up to two tablespoons of tomato paste (not tomato sauce);
- 0 calorie carbonated drinks;
- soy sauce, vinegar of various kinds;
- garlic and onions;
- 2 gherkin seeds a day;
- yeast, soda, additive agents, gelatin, thickeners;
- lemon juice;
- pickled ginger;
- nori;
- fragrant herbs, natural spices;
- cocoa to 12% fat
- skim milk powder.
Particular attention is paid to sugar substitutes. They allow you to cook pastries, cakes, jellies, ice cream and other desserts. There are people who only eat protein without fuel. But for a long time to follow the monotonous menu of the Ducan diet will be boring. Therefore, it is recommended to immediately buy high -quality sugar substitutes and baking ingredients.
Ducan diet: daily menu to attack
During an attack, weight begins to be actively lost, but at the same time, the person may experience weakness, mood swings, restlessness, and intense thirst. It is very important that the daily Ducan diet menu in the attack varies as much as possible, provides for the body’s needs, and suppresses the urge to consume forbidden carbohydrates.
Serving size doesn’t matter, but it’s important to remember egg 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 of low -fat cheese | Lightly salted salmon, boiled eggs | A pair of sausages, eggs | Mix seafood with soy sauce | Scrambled eggs with sausage | Chicken omelet |
| Snacks | 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 | Grilled chicken | Pieces of meat | Boiled liver | Boiled meat | Grilled chicken | Ears | Grilled fish |
| Afternoon snacks | Soft curd | Kefir | Natural yogurt | Kefir | Spicy Protein Omelette | Cottage cheese | A glass of milk |
| Dinner | Grilled fish with lemon | Protein omelette with crab sticks | Boil the beef | Grilled shrimp with lemon | Pieces of fish | Grilled chicken | Chicken liver in kefir |
In the following Dukan diet menu, bran is served daily as an attack as a second afternoon snack. You can use it to make breads, pancakes, muffins, or other dishes with permitted ingredients. Below you can find some interesting recipes.
Menu for each day of the Dukan diet for the phase of "Alternation"
From this moment the real Ducan diet begins, the menu for each day is exciting with a variety of dishes. This system allows you to eat like in a restaurant, while losing weight. Replacement can be done according to any scheme, but more often they use 1: 1 or 2: 2, it is difficult to withstand more than two days of protein.
| Monday | Protein day Tuesday | Wednesday | Thursday, protein day | Friday | Protein day Saturday | |
|---|---|---|---|---|---|---|
| Breakfast | Protein omelette with mushrooms, milk tea | Chicken omelet, coffee | Roasted beans, 1–2 eggs, 2 gherkin seeds | Soft cottage cheese with garlic, dill | Eggplant omelette, ginger pickle | Scrambled eggs with mushrooms, cocoa |
| Snacks | Bran with kefir | Bran pancakes with ham | Bran, milk | Bran plate, sahzam, cottage cheese | Bran with kefir | Bran burns stuff and coffee |
| Dinner | Cabbage soup with meat | Boil the beef | Boil with vegetables, meat | Chopped chicken pieces in tomatoes | Celery soup with chicken and vegetables allowed | Fish in soy sauce |
| Afternoon snacks | Pumpkin puree, a glass of milk | Curd dessert (there is a recipe below) | Carrot salad, cottage cheese | 2 eggs, kefir | Cucumber salad, eggs | Milk |
| Dinner | Boiled fish (you can grill), cabbage salad | Chicken pieces | Cabbage salad, boiled meat | Boiled squid kefir | Pepper stuffed with meat, herbs | Meat with onions and herbs |
Since substitution always assumes alternating pairs, in a table with a menu for each day of the Ducan diet, calculations are given for 6 days. Then you can proceed by selecting the dishes that have been shown or determine your own preferences, taking information from other sources.
Consolidation phase (consolidation, consolidation)
At this stage, the person has reached an ideal or desired weight, but it is impossible to return to a normal diet. The body is still vulnerable, it is important to prepare it gradually for daily meals. The daily diet is based on protein-carbohydrate mixture, gradually added bread, cereals, unsweetened fruits, fatty meats. Do not add 2-3 new products a week.
Basic rules of consolidation level:
- Oat bran continues to be eaten. You can substitute some rye, wheat fiber.
- You can eat cheat once a week. He called it a "Feast" on a diet. Any dishes and products are allowed, including sweet fruits, cakes, ice cream, toast. But in the size of one serving.
- One day stay energized from the first phase. The author of the diet insisted on Thursday, but this is not necessary.
For this stage of the Ducan diet, recipes from the table with menus for each day are appropriate. You can eat soups, vegetable stews, grilled meats. You can still use sugar substitutes and other additives, limit potatoes, sweets, toast. They will not benefit the figure without a diet.
Diet recipes
Losing weight on this diet is long term, so eating boiled or stewed meat will not work. In a table with a week -long menu for the Ducan diet, a simple recipe is given. Everything is easy to prepare, if desired, it can be added 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 avoid damage.
Dessert of cottage cheese with jelly
Gelatin is allowed by the diet, and you can prepare a beautiful protein dessert. The amount of sweetener according to your taste. Low fat dairy products.
Ingredients:
- 250 g of cottage cheese;
- 100 ml of milk;
- 1 teaspoon agar-agar;
- sugar substitutes;
- vanillin.
Cooking methods
- Mix the agar and half the milk, leave until smooth.
- Mix leftover milk with sugar substitute. If available in tablets, knead first. Pour into cottage cheese, beat or grind, add vanilla.
- Heat the milk with gelatin to dissolve all the curds. Pour into cottage cheese through a sieve.
- Beat again, divide into two molds, refrigerate for 5-7 hours. Dessert should be solid.
If gelatin is used immediately, it can be mixed with milk and melted after a few minutes.
Bran plate
These pancakes are a true boon to this diet. It replaces baked goods, suitable for meats, salads, sweet and salty cottage cheese. At the same time, it cooks quickly in a regular pan. This plate is what appears on the menu above for a week for the Ducan diet. It is often called flat bread.
Ingredients:
- 30 g of bran;
- 1 egg;
- 3 tablespoons kefir;
- salt, baking powder.
Cooking methods
- Bran grind.
- Beat eggs with kefir, add bran, a pinch of salt. Optionally, you can introduce baking powder, enough at the tip of a knife.
- Make the dough, leave for five minutes.
- Heat a non -stick pan. Bake some thin pancakes or pour all the batter, make a flat cake.
If you can not cook pancakes, they are torn, they do not want to be upside down, then you can make pancakes from this dough.
Chicken ham
This ham is a good alternative to sausages and sausages, as it is always impossible to find the desired fat content in the store. Meals can be eaten in all phases of the diet.
Ingredients:
- 1 kg of chicken breast;
- 15 g of garlic;
- 15 g sweet peppers;
- 15 g gelatin;
- 12 g of salt;
- 2 g black pepper.
Cooking methods
- Finely cut the breast, make a cube 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 hot at home, put in the fridge.
- Stir again, put in a sausage -shaped baking bag, twist tightly, tie with string, tie the edges. Make several punctures in different places.
- Bake the ham at 180 degrees for 35 minutes.
- Remove, cool, send to refrigerator overnight. You can take off the bag in the morning.
There is no need to make ham from chicken fillets, turkey, meat or a suitable lean mixture, but in this case, the cooking time in the oven may increase.
Contraindications to the Ducan diet
There is still a lot of controversy about the dangers and safety of this weight loss method. The Dukan diet has a large number of contraindications. Before complying, it is important to pass the test, check kidney function. Not every body is able to consume large amounts of protein.
Main contraindications:
- any disease of the gastrointestinal tract;
- diabetes;
- hormonal disorders and diseases of the thyroid gland;
- violation of metabolic processes in the body;
- pregnancy, including the planning stage, breastfeeding;
- menopausal period.
This food is only suitable for young and healthy people aged 20 to 35-40 years. If you have a chronic illness, you need to see a doctor. But everyone decides for himself whether to use a ketogenic diet or not.
Reviews from people who have lost weight about the Ducan diet
- "In Dukan I lost the first 20 kg, then went to PP by counting calories. This food is easy for me, but expensive. It is difficult to get high quality meat, good cottage cheese and other products from us, the price is too high, I do notget food like that. "
- "This is the only diet where I don't go hungry. I have bulimia. In Dukan, I eat in the morning, eat at night, I always chew something and in the first week I lose 5 kg, then the small pipelines, as a result, in 3 months I lost weight from 77 to 58 kg. Now at the exit. "
- "I lost weight according to this system easily, there were no complaints about diet, as well as feeling hungry. But after 2 weeks, acne started to appear on my face and body. Apparently, the body reacted with so much protein. I did not immediately associate the problem. skin and diet, but after another week I had to see a dermatologist, because the rash was getting worse. The doctor said to stop the diet, as a result, after losing 7 kg, 3 kg came back ".