The Dukan diet consistently tops the lists of the best nutrition rules. Almost every third weight loss he tried to stick to. It has a lot of critical reviews because of the need for strict control over diet adherence. But according to statistics, almost everyone who sat on it lost a lot of excess weight and no longer gained weight.
The Ducan diet was developed by the French dietitian Pierre Ducan. It took him almost 40 years to conduct all the necessary research and present the final result of his work to the general public. An individual method of weight loss created by a doctor has become very popular and in demand almost immediately.
The essence and principles of the Dukan diet
The main essence of the diet is to divide the whole period of weight loss into 4 stages, each of which has a different diet.
The basic principles of the Dukan diet are based on the following:
- Exclude fatty meats from your diet.
- Eat chicken, turkey. Fish should also not contain a lot of fat.
- Low fat dairy products are allowed. Natural yogurt with fruit additives is allowed.
- Sugar and salt - strictly to a minimum, but a variety of natural sweeteners and spices are not excluded.
- Each phase is characterized only by a certain list of products.
- Vegetables should be either boiled or grilled.
- It is necessary to drink up to 2 liters of drinking water per day.
- Consume 1 teaspoon of oat bran daily in the morning.
ᲛImportant!Starchy vegetables such as potatoes and some legumes are not recommended for steaming.
Where to start
You should definitely get a positive result before starting a diet. You can watch the cover movie or read reviews about those who were able to lose all the extra pounds thanks to the Ducan menu.
In addition to motivation, it is important to see a doctor or dietitian. It may be possible to identify certain diseases, which is why this method of weight loss is not individually suitable for a person.
Stages of Dukan protein diet
Losing weight on the Dukan diet is essential in 4 stages, which have the following names:
- Attack.
- Alternative (also cruise).
- Anchoring.
- Stabilization.
Duration
The first stage of the "attack" is the shortest, its duration depends on the initial weight of the weight loss. If you need to lose excess weight up to 5 kg, then the "attack" should last only 2 days, from 5 to 10 kg - 3, from 10 to 20 kg - 5, from 20 to 30 kg- Sunday. When the excess is more than 30 kg, then the duration of the phase will be 10 days.
The second stage of "alternation" is the basis of the Dukan diet. Its duration also depends on excess weight. It is necessary to follow the nutrition phase until the weight loss reaches the required weight. On average, the "alternative" or "cruise" period lasts from 2 to 6 months.
The duration of the third stage of "consolidation" depends on the number of pounds thrown. Each lost kilogram has a phase of 10 days.
It is recommended that the fourth stage of "stabilization" become a habit throughout life, as it will help you maintain your weight in the norm and maintain good health.
Stage description and rules
First, the body must prepare for the reduction of the diet, then begins the process of weight loss, after which it is necessary to consolidate the result and adapt to a new lifestyle without harmful products.
Attack
During the attack the body should be adjusted to destroy fat. You can eat at any time of the day, but only with certain foods.
Meat and fish should be boiled or steamed. It is allowed to add vanilla powder or coconut to yogurt.
Alternative or cruise
Cruise is an alternation of vegetable and protein days. You can alternate them for 1 to 5 days. Dietitians recommend following a 1/1 or 2/2 regimen. As a protein, you can consume products from the attack phase and low-fat cottage cheese, kefir.
ᲛImportant!Consumption of potatoes, rice, peas, avocados and grains is strictly forbidden.
Docking or consolidation
A more benign stage at which the shop menu gives indulgence. Once every 7-10 days, you can arrange regular days and eat in moderation what you want. But at the same time, in the same period it is necessary to spend 1 unloading, completely protein day.
Rice, peas, pasta, potatoes and beans are only taken twice a week. Cutting cheese and bread is also necessary.
Stabilization
Pierre Ducan recommends adhering to the life stabilization phase menu. This meal allows you to smoothly establish a proper lifestyle.
The basic principles of the fourth phase:
- Drink up to 2 liters daily. Clean water.
- Be active, walk in the fresh air for half an hour a day.
- Eat protein fasting once a week.
- Start every morning at 3 p. m. K. Lshvri porridge
Table of approved products for each stage
| Diet stage | Allowed products |
| Attack |
|
| Alternation |
|
| Anchoring |
|
| Stabilization | You can eat everything, but in moderation. However, it is recommended to switch to a complete diet. |
Sample the menu every day, for all stages
Example of a weekly menu for all stages of the Dukan diet:
| Scene | Breakfast | Dinner | Dinner |
| Attack |
|
|
|
| Alternation | Protein Day:
Belkovo - Vegetable Day:
|
|
|
| Anchoring | The menu is almost identical to the rotation phase ration. Now you can eat pasta 2 times a week, boil potatoes in skins or arrange soups. | ||
| Stabilization | Any recipe, from natural products, for proper nutrition. |
ᲨNote!You can independently develop a menu for each day of the shop diet.
Dish recipes
The Ducan Diet is distinguished by a variety of recipes. All of them are made only from permitted foods included in the diet.
Dukan soup soup
The soup requires the following ingredients:
- 500 ml chicken broth;
- 1 smoked chicken leg;
- 1 onion;
- 2 s. K. Lshvria bran;
- Half a teaspoon of vegetable oil;
- 1/2 teaspoon turmeric
- Spices and salt to taste.
This is how it should be prepared:
- Finely chop the onion.
- Lightly grease the pan with oil to make the onion slightly reddish.
- Peel a squash, grate it and squeeze the juice.
- Pour the fried onion into the broth and add to it the oat bran and meat.
- Bring to a boil over low heat and simmer for 15 minutes.
- Then add turmeric, spices and salt, if necessary, and stir.
ᲨNote!If the smoked ham is already salty, then it is better not to salt the broth.
Cottage cheese pot
The diet pot is made without sugar and salt, ideal for alternate phase protein days.
The following ingredients are needed:
- 500 g low-fat cottage cheese (not whole grain);
- 4 chicken eggs;
- Sugar substitute.
The step-by-step preparation of low-calorie sugar looks like this:
- Grate the cottage cheese and mix with the eggs.
- Moisten the candy tablets with a little water and add to the curd mass, stir.
- Spread a piece of butter on the baking dish.
- Place the cottage cheese in an equal layer and place in the oven for half an hour at 170 ° C.
ᲨNote!To prevent the pan from burning and the baking sheet from sticking, you can sprinkle the form with bran.
Du mayonnaise
Du-mayonnaise for Attack is made from the following products:
- 3 raw egg yolks;
- 100 ml of Vaseline oil;
- 1 h. K. Mustard;
- 1 h. K. Apple cider vinegar (can be replaced with wine);
- A few drops of lemon juice;
- Pinch of salt;
- Half a tablet of sugar substitute.
According to the algorithm, you need:
- Beat egg yolks with salt.
- Add sugar substitute and stir.
- Slowly 1 tsp. K. Pour the liquid paraffin, stirring gradually.
- Continue beating the mixture, pour in the vinegar and lemon juice.
Another variant of Du Mayonnaise is suitable for the Attack phase. You will need:
- 300 ml light yogurt without additives (can be replaced with diet cottage cheese);
- 3 hearts hard-boiled eggs;
- 1 h. K. Mustard;
- Salt and pepper to taste.
You should prepare like this:
- Beat the hearts with a fork until smooth.
- Add yogurt and mix well.
- Add salt and mustard pepper, stir again.
Pierre Ducan's vegetable diet for meat intolerance
Vegetarians will find it difficult to follow the Duke's diet, especially on protein days. However, there is an effective way to transfer it without resetting - to replace animal proteins with plant ones. Soy will help a lot here. In the third stage it is necessary to increase the amount of vegetables in the diet.
results
During the attack, rapid weight loss of 2 to 7 kg occurs. In the second stage, all the extra mass is broken down, since this is the goal that is faced in the phase of rotation. In the last stages the result is consolidated, so 1-2 kg can be lost.
Contraindications
The Dukan diet has many contraindications, so you should definitely consult your doctor before using it.
ᲨNote!Although this method of nutrition was developed by a physician, it has received numerous critical evaluations from other specialists and nutritionists.
Its contraindications are:
- Kidney and liver disorders;
- Hypertension;
- Presence of gastrointestinal problems;
- Hormonal disorders and disorders of the endocrine system;
- Old age or adolescence;
- Pregnancy or breastfeeding;
- Allergy to vegetable protein or lactose.
Pros and cons
There are many benefits to losing weight on Dr. Pierre Ducan's diet:
- There are no severe restrictions on the amount of food consumed.
- A balanced and varied diet.
- Rapid weight loss in the first stage, which leads to further continuation of the diet.
- A gradual loss of healthy weight and a long period of attachment will not allow you to gain weight again.
This technique revealed the following disadvantages:
- Liver and kidney function deteriorate.
- Metabolism slows down.
- Appetite suppresses, resulting in constant fatigue and drowsiness.
- Due to the excessive production of ketone bodies, an unpleasant odor is released from the mouth.
- Avitaminosis.
- The appearance of constipation.
- Hormonal imbalance.
Dukan Diet Frequently Asked Questions
Despite the detailed description of each phase of the Dukan diet, people still have many questions.
What is dangerous
Pierre Ducan's diet can be dangerous if a person underweight has interfered with the functioning of certain organs and body systems, and has not been consulted by a doctor. Otherwise, such foods can not cause serious harm to the body.
I can use it during pregnancy and breastfeeding
Pregnant and lactating women should not follow this diet. Ducan's diet menu every day can not provide the body with all the necessary nutrients and vitamins. During heavy fasting days, stress and fatigue come, which can be detrimental to young mothers.
Is alcohol possible?
Alcohol is not recommended, but it can be used to prepare food.
ᲨNote!Alcohol has a high caloric content and is unhealthy. In addition, intoxication of the body reduces the motivational mood of weight loss because it reduces its strength, willpower and desire for something.
Honey is possible
The Dukan food system prohibits the intake of not only honey but also dried fruits with nuts. They contain elevated levels of glucose as well as some types of berries.
What bran should we use
The most useful is oat bran, which should be started every day. This is a simple but effective way to start your metabolism which is slowed down by any diet.
What is COM
COM means simply skimmed milk powder. It is hard to find in regular stores, but it is often used to prepare Dukan Diet products.
What to do in case of an accident
Since the diet is quite strict, it can be very accustomed to those who are starting to lose weight. In case of injury you should not give up, you should just continue eating according to the scheme as if there was no violation. However, you will need to add an extra day to the phase at which you overeat.
ᲨNote!If an accident occurs, it will be helpful to increase the power load to accumulate calories.
Dukan food can rightly be considered the "queen" of all diets. Over the years of its existence, it has helped thousands of desperately overweight people lose weight. Despite the negative reviews from doctors, ordinary people who have tried it indicate the effectiveness of the technique. It will take a lot of patience and willpower for the entire required period, but the results will yield a percentage.