Not all people lose weight quickly and easily. Sometimes you have to fight for every kilogram 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 the diet, naming it by his surname. Pierre Dukan developed the system 30 years ago, but it became famous after the author's textbook. In it, the author describes the mechanism in detail, describes the stages. Pierre Dukan himself lost weight with this system. According to him, thanks to the four phases and the absence of dietary restrictions, anyone can absolutely lose weight.
After the publication of the book, Pierre gained world fame, visited many countries, starred in television programs. Famous people tried his way of losing weight, it served as a good PR. Subsequently, similar ketogenic diets appeared on the basis of this system, but they did not receive such popularity.
Basic principles of the diet
The French doctor's diet is based on protein nutrition with a clear restriction of carbohydrates and fatty foods. But this does not mean that the diet will be monotonous, consisting of monotonous chicken with kefir. On the contrary, Ducan's protein diet is one of the few methods that allows you to consume sweets, various drinks, pastries, but with sugar substitutes and other diet products.
The lack of carbohydrates forces the body to actively break down protein foods and draw energy from its fat stores.
As a basis, you can use the recipes given in the book, written here, or come up with your own dishes from the allowed list. Right from the start of the diet and after the end of the diet, Dr. Ducan strongly recommends taking oat bran. This is the fiber needed by the body, which cleanses the intestines, speeds up protein processing and brings variety to the menu.
Four stages 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. It is not possible to exchange or reduce the duration. Only in this case the Ducan diet will give a stable result. Neither in a year nor in ten years will the lost kilograms return.
The main stages of the Ducan diet and their duration:
- Attack. This stage allows you to believe in yourself, as in a few days you can part with 3-7 kg. The Ducan Attack Diet menu is built solely on light, low-fat protein and bran. The maximum duration is 10 days, usually 3 to 7.
- Alternation. Unlike the attack, this phase is quite long, the duration depends on the initial weight. If there is a lot of it, then the alternation can be respected for 5, 7, 9 months. Vegetables and other permitted foods are added to protein foods, you can find them below. Protein and protein days with vegetables alternate in an equal ratio of 1: 1, 2: 2 or 3: 3.
- Consolidation is also consolidation. The most important stage, 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 7 kg are left, this stage will be equal to 70 days, a little more is possible, but not less.
- Stabilization. This is not even the phase 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 keep using the bran. This measure prevents weight gain and allows 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, 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 one 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 weight loss will go very slowly.
On average, an attack loses 2 to 4-5% of the initial body weight. Alternatively, it takes up to 2-3 kg per week. At 70% fastening, weight loss stops, sometimes the result fluctuates, plumb lines are replaced by small increases.
What determines the result:
- From the initial weight. If a person is only 5-10 pounds heavier, he will certainly not lose them in a month.
- From the female cycle. There is no need to despair if at some point the weight does not decrease. If you are on a diet, very soon there will be a minus sign on the scale.
- From the work of the digestive tract. Constipation is a common occurrence in the Ducan diet. It is necessary to monitor the chair, act in time.
The Ducan diet is not suitable for people who need to shed a couple of pounds. But this system will become an outlet for a person who has more than 20 kg of excess weight. There are many people who have halved their weight, eliminated 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 start to finish, the system is difficult to understand. Maybe that was the case until recently. But there is now a lot of structured information that saves time.
Where to start:
- To decide. The diet is long. Holidays, vacations, nervous experiences, problems, must not spoil the way to the goal. It is important to choose the most comfortable time to lose weight.
- Study the Ducan diet, all phases, food lists, develop or find a suitable menu that must 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 draw up a menu for each day in advance.
- Take your measurements, weigh yourself. A visual evaluation of the results does not always give satisfaction, especially in the first weeks of weight loss, and the numbers cannot be fooled.
Also, for the Ducan diet, it is important to purchase a kitchen scale that helps 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, from the very beginning it is necessary to take a vitamin and mineral complex. It will also help preserve the skin, hair, nails with strong weight loss.
Other dietary rules:
- Drink 1. 5 liters of water per day. This rule varies from diet to diet, liquid 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 this in a dry pan. Most often, dishes are prepared by stewing, boiling, in the oven.
- You shouldn't get carried away with sugar substitutes, even if your diet allows them. The pack 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 weight loss. The exception is the return and cottage cheese from it after the separation of the milk.
The portion size is unlimited on the diet. But you don't have to overeat. Protein food saturates well, to satisfy hunger, 150-200 g is more often enough.
Below are tables with menus for five meals, but there can be many more. Protein products do not need to be rationed, as does 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 rigorous and 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. Wheat husks are very light, so be sure to weigh them.
What can be consumed:
- all types of lean meat and offal;
- all birds, except geese, ducks;
- fish of all types, including fatty varieties, canned food, smoked meats;
- all seafood (scallops, shrimp, squid and even crab sticks);
- chicken, duck, quail eggs, but there is a restriction on yolks (no more than a couple per day);
- dairy products up to 1% fat;
- hams, sausages, sausages with a fat content of up to 4%;
- canned fish in its juice;
- Asian noodles, shirataki rice;
- 1 tsp vegetable oil.
How to determine the fat content of sausages? You just need to see how much fat is per 100g of product, this data stands next to calorie content. If the fat is up to 4 g, the product is suitable.
All products that are not on the list are prohibited. These are grains, fruits, vegetables, fatty milk and meat. The ban includes nuts, sugar, mayonnaise and other purchased sauces, beans, all baked goods and bread.
"Alternation" phase: allowed and forbidden foods
The alternation phase of the Dukan diet is often referred to as cruising, as there are floating proteins and mixed days. During this period, all products of the previous stage of the attack are allowed, and a variety of vegetables appear.
Additional products (DOP) for alternation:
- tomatoes, cucumbers, radishes, squash and all other vegetables except potatoes;
- mushrooms (fresh, pickled, baked, stewed);
- greens of all kinds
- 1 tablespoon. L. 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 dish. But it is not recommended to prepare a wide range of vegetables, 2-3 types per day are enough. It is more careful to add pumpkin, beets, carrots to the diet, as they contain starch and have an increased sugar content.
By the way, in some sources a green apple is allowed in Monsieur Ducan's diet. This is incorrect information, there has been no fruit in the development of the doctor.
Complementary products (PDO)
Not all permitted products are listed 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 baked goods, flans, pasta dishes.
What can be used in the diet:
- up to two tablespoons of tomato paste (not ketchup);
- carbonated drinks 0 calories;
- soy sauce, various types of vinegar;
- garlic and onions;
- 2 gherkins a day;
- yeast, soda, raising agents, gelatin, thickeners;
- lemon juice;
- pickled ginger;
- me neither;
- fragrant herbs, natural spices;
- cocoa up to 12% fat
- skimmed milk powder.
Particular attention is paid to sugar substitutes. It is they who allow you to cook pastries, cakes, jellies, ice cream and any other desserts. There are people who only eat no-frills protein. But for a long time following the monotonous menu of the Ducan diet you will be bored. Therefore, it is recommended to immediately take care of the purchase of high-quality sugar substitutes and baking ingredients.
Ducan's diet: menus for every day to stick
During the attack, the weight begins to actively decrease, but at the same time the person can experience weakness, mood swings, nervousness and intense thirst. It is very important that the menu of the Ducan diet every day on the attack was as varied as possible, satisfied the needs of the body and suppressed the desire to consume prohibited carbohydrates.
Portion size doesn't matter, but it's important to keep yolks in mind. It is not possible to use more than two pieces; if necessary, it is allowed to add more protein or meat, fish products to the omelette.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Breakfast | Protein omelette | Coffee, 30 g of low-fat cheese | Lightly salted salmon, hard-boiled egg | Pair of sausages, egg | Seafood blend with soy sauce | Scrambled eggs with sausage | Chicken omelette |
| Snack | 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 | Baked chicken | Meat cutlets | Stewed liver | Boiled meat | Baked chicken | Ear | Grilled fish |
| Afternoon snack | Soft curd | Kefir | Natural yogurt | Kefir | Spiced protein omelette | Milk flakes | A glass of milk |
| Dinner | Baked fish with lemon | Protein omelette with crab sticks | Beef stew | Grilled shrimp with lemon | Fish cutlets | Baked chicken | Chicken hearts in kefir |
In the following menu of the Dukan diet, bran is presented every day on the attack as a second afternoon snack. You can use them to make bread, pancakes, muffins or other dishes with allowed ingredients. You can find some interesting recipes below.
Daily menu of the Dukan diet for the "Alternation" phase
It is from this moment that the true Ducan diet begins, the menu for every day amazes 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 withstand more than two days of protein.
| Monday | Tuesday protein day | Wednesday | Thursday, protein day | Friday | Protein day Saturday | |
|---|---|---|---|---|---|---|
| Breakfast | Protein omelette with mushrooms, milk tea | Chicken omelette, coffee | Grilled courgettes, 1-2 eggs, 2 gherkins | Soft cottage cheese with garlic, dill | Eggplant omelette, pickled ginger | Scrambled eggs with mushrooms, cocoa |
| Snack | Bran with kefir | Bran pancake with ham | Bran, milk | Bran pancake, sahzam, cottage cheese | Bran with kefir | Bran and coffee baked goods |
| Dinner | Cabbage soup with meat | Beef stew | Stew with vegetables, meat | Tomato minced chicken cutlets | 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 | Salad from cucumbers, eggs | Milk |
| Dinner | Boiled fish (you can grill), coleslaw | Chicken cutlets | Cabbage salad, boiled meat | Stewed squid in kefir | Pepper stuffed with meat, herbs | Meat with onions and herbs |
Since alternation always presupposes a couple to replace each other, a calculation for 6 days is given in the table with the menu for each day of the Ducan diet. Then you can continue by choosing the already indicated dishes or come up with your own options, take information from other sources.
Consolidation phase (consolidation, consolidation)
At the time of this phase, the person has reached the ideal or desired weight, but it is impossible to return to normal nutrition. 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 fruit, fatty meat. Don't add 2-3 new products per week anymore.
Basic rules of the consolidation phase:
- Oat bran continues to be consumed. You can substitute some rye, wheat fiber.
- You can eat once a week. It's called "Party" on a diet. All dishes and products are allowed, including fruit desserts, cakes, ice cream, baked goods. But in the size of a portion.
- One day remains protein from the first phase. The author of the diet insists on Thursday, but this is not necessary.
Table recipes with menus for every day are suitable for this phase of the Ducan diet. You can eat soups, vegetable stews, baked meat. It is however possible to use sugar substitutes and other additives, limit potatoes, sweets, baked goods. They will not benefit the figure without a diet.
Diet recipes
Losing weight on this diet is long-term, so eating only boiled or stewed meat won't work. Simple recipes are shown in the table with the menu of 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 delicious, similar to everyday food of ordinary people. This will help you not to succumb to temptation, prevent breakdowns.
Cottage cheese dessert with jelly
Gelatin is allowed by the diet, thanks to which it is possible to prepare beautiful protein desserts. The amount of sweetener according to your taste. Low-fat dairy products.
Ingredients:
- 250 g of cottage cheese;
- 100 ml of milk;
- 1 teaspoon gelatin;
- sugar substitute;
- vanillin.
Cooking method
- Mix the gelatin and half of the milk, let it brew.
- Combine the rest of the milk with the sugar substitute. If it's in tablets, knead it first. Pour into the ricotta, whisk or just grind well, add the vanilla.
- Heat the milk with the gelatin to dissolve all the curd. Pour into the ricotta through a colander.
- Whisk again, divide into two molds, refrigerate for 5-7 hours. The dessert should solidify.
If instant gelatin is used, it can be mixed with milk and dissolved after a few minutes.
Bran pancake
This pancake is a godsend for this diet. It replaces baked goods, goes well with meat, salads, sweet and savory ricotta. At the same time, it cooks very quickly in a regular pan. It is this pancake that appears in the menu above for the week for the Ducan diet. It is often called focaccia.
Ingredients:
- 30 g of bran;
- 1 egg;
- 3 tablespoons of kefir;
- salt, baking powder.
Cooking method
- Grind the bran.
- Beat the egg with 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 nonstick skillet. Bake a couple of thin pancakes or pour all the dough, make a flat cake.
If you can not cook pancakes, they are torn, they do not want to turn, then 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 during all stages of the diet.
Ingredients:
- 1 kg of chicken breasts;
- 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 breast very finely, make cubes of 0, 4-0, 4 cm and pour them into a bowl.
- Squeeze the garlic, add all the spices, including gelatin. Mix, cover with foil. Leave on for 2-3 hours. If it's hot at home, put it in the refrigerator.
- Stir again, put in a sausage-shaped oven bag, twist tightly, tie with a thread, tie the edges. Make a couple of punctures in different places.
- Bake the ham at 180 degrees for 35 minutes.
- Take out, cool, send to the refrigerator overnight. You can remove the bag in the morning.
It is not necessary to prepare 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 a lot of controversy about the dangers and safety of this method of losing weight. The Dukan diet has a huge number of contraindications. Before compliance, it is important to pass the tests, check the functioning of the kidneys. Not all bodies are capable of consuming 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 stage, breastfeeding;
- period of menopause.
This diet is ideal only for healthy and young people aged 20 to 35-40 years. If you have a chronic disease, you need to see a doctor. But each person decides for himself whether or not to resort to ketogenic diets.
Reviews of people who have lost weight on the ducan diet
- "On Dukan I lost the first 20 kg, then I switched to PP with calorie counting. This diet was easy for me, but expensive. It is difficult to get high quality meat, good cottage cheese and other products from us, pricesthey are too tall, I couldn't afford food like that. "
- "This is the only diet on which I have not felt hungry. I have bulimia. On Dukan, I ate in the morning, I ate in the evening, I constantly chewed something and in the first week I threw away 5 kg, then the threads alead were small, 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 dietary complaints, as well as feelings of hunger. But after 2 weeks, acne started appearing on my face and body. Apparently, the body hasreacted in this way to such a quantity of protein. I did not immediately associate skin and diet problems, but after another week I had to consult a dermatologist, as the rashes intensified. The doctor told to stop the diet, consequently, after the 7 kg had been eliminated, 3 kg returned ".