The Ducan diet is one of the most popular ways to lose weight. It was developed by Pierre Ducan, a nutritionist from France. The essence of the diet is the use of only allowed foods in any quantity.
Basic principles of the Ducan diet
The basis of the diet according to the Pierre Ducan method was the restriction of some nutrients. In particular, reduce the consumption of carbohydrates and fats. At the same time, nutrition is changing in favor of protein foods. As such, there is no limitation on the amount of food consumed. Isn't this happiness? There is as much as you want and at the same time lose weight. It is true that lovers of chocolates, sugar buns and sweets will have it more difficult. After all, these products will have to be excluded from the diet.
It has been known for a long time that protein is the main component of the muscles of the human body. Its importance should not be underestimated in any way. Protein contains 80% non-essential amino acids and 20% amino acids, which the body cannot synthesize on its own. In addition, this 20% is found in different types of products. This is why eating a variety of protein foods is so important. Then the body will receive a complete set of amino acids important to the body.
An important difference with other diets is the presence of clear stages. In no case should they be violated and reversed. Weight is reduced through four phases of the diet:
- Attack.
- Alternation.
- Stabilization.
- Funding.
The first two steps are clearly focused on weight loss. And the last two help to consolidate the result obtained for a long time. Together, this helps avoid the yo-yo effect.
The "yo-yo" effect is the probability that after a diet you will not only regain your original weight, but also add a few extra pounds.
Pros and cons of the diet
It must be said about the undoubted advantages of the diet. If everything is done according to the rules, then the excess weight is not returned. The new body mass remains at the same level for a long time. The main rule is that after the diet is finished, you cannot immediately start eating everything you have on hand. Follow the recommendations of your dietitian.
The advantage of the diet is that there is no feeling of hunger. The diet includes 100 different foods to eat. As a result, there is not much feeling of limitation as with any mono diet. A person who loses weight from hunger does not experience dizziness or fainting.
But it is important to talk about the disadvantages of the Ducan diet. There aren't many of them, but they are:
It is important to consult your doctor before starting the diet. All diets have contraindications.
- A fairly high load on the internal organs. This is especially true for the kidneys. A large formation of ketone bodies due to protein products must be eliminated from the body in a timely manner. In this case, the main burden falls on the kidneys. If they do not, the concentration of ketone bodies in the blood plasma may increase and doctors can diagnose ketones.
- Losing weight can taste like acetone in your mouth. The state of health may worsen slightly.
- A diet rich in protein can lead to constipation.
- Additionally, drastic reductions in fat intake can negatively affect women's health.
The fats in the female body are responsible for the menstrual cycle. Its lack can lead to a malfunction of the reproductive system.
Vitamins are also worth talking to your doctor. If you limit the consumption of certain foods, many useful substances that are necessary for the body will stop flowing along with them.
Nutritional rules at each stage of the Ducan diet
As mentioned above, the Dukan diet consists of four stages. In each phase of the diet, you can eat a specific list of foods. In no case should you add anything to the list of products.
Oat bran is allowed in the entire diet. They are necessary to reduce the risk of constipation.
First phase of the diet - "Attack"
The first stage of the diet lasts from two to seven days, depending on the desired result. The stage is called attack because at this time there is a sharp decrease in carbohydrates and fats in the diet. Special foods stimulate the body to break down fat. The metabolism is accelerated and weight loss occurs. During this stage, you can lose up to 4 kilograms of excess weight. It is important to consume only 72 protein foods allowed.
2nd phase of the diet - "Alternation"
This stage can last from a week. The maximum period is not limited and depends on the desired result. On average, you lose about 1 kilogram per week. The "alternation" phase is also called "cruising. "28 vegetables are added to the 72 existing products.
Diet Stage 3 - "Consolidation"
This phase is necessary to consolidate the result already obtained. If, after two phases, a lot of high-calorie foods are suddenly introduced to the menu, the weight will return. According to the rules developed by Pierre Dukan, the fixation should last 10 days for every kilogram that has been lost in recent weeks.
Stage 4 of the diet - "Stabilization"
Stabilization is nutrition. There is no time limit. The "Stabilization" phase should not become a stage, but a way of life.
The same number of kilograms can look completely different. During and after the diet, it is necessary to play sports and lead an active lifestyle.
Menu for every day of the diet
There are no restrictions on the amount of food, but still you cannot overeat. Moderation is important in everything.
There are many free resources that have photo recipes for people on the Ducan diet. Thanks to the huge table with allowed products, you can create delicious and satisfying dishes.
Below is a sample diet for each diet day. Skipping meals is undesirable.
The average duration of the first phase of the diet is 7 days. You can create your own menu for the whole week, or you can follow the list below. Each woman must decide what will be best for her.
Monday
- Breakfast: scrambled eggs and coffee.
- Lunch: chicken cutlets and kefir.
- Snack - cottage cheese.
- Dinner: seafood and tea.
Tuesday
- Breakfast: curd casserole and tea.
- Lunch: meat soup with hard boiled eggs.
- Snack - yogurt.
- Dinner: chops and tea.
Wednesday
- Breakfast: Bran loaves with melted cheese and coffee
- Lunch - fish cutlets.
- Snack - cottage cheese casserole.
- Dinner: baked meat and kefir.
Thursday
- Breakfast: scrambled eggs, coffee with slightly salty salmon.
- Lunch: fish soup with bran bread.
- Snack - cottage cheese.
- Dinner: grilled chicken fillet and tea.
Friday
- Breakfast: bran bread with turkey ham and coffee.
- Lunch - boiled beef tongue.
- Snack - curd casserole.
- Dinner: boiled shrimp and tea.
Saturday
- Breakfast: bran pancakes and tea.
- Lunch: soup with meatballs.
- Snack - syrniki.
- Dinner: fish stew and tea.
Sunday
- Breakfast: poached egg and coffee.
- Lunch: soup with meatballs.
- Snack - yogurt.
- Dinner: turkey cutlets and kefir.
Do not forget the importance of water during the diet. You should drink at least 1. 5 liters of clean water a day without gas.
In the second phase, some foods that contain carbohydrates can be introduced into the diet. The duration of the stage is selected individually. Below is a meal option for one week.
Monday
- Breakfast: scrambled eggs and coffee.
- Lunch: chicken cutlets and kefir.
- Snack - cottage cheese.
- Dinner: seafood and tea.
Tuesday
- Breakfast: curd casserole and tea.
- Lunch: fish meatballs and a salad of cucumbers, tomatoes and lettuce sprinkled with lemon juice.
- Snack - yogurt.
- Dinner: chops and tea.
Wednesday
- Breakfast: Bran loaves with lightly salted fish and coffee
- Lunch - vegetable soup with beef.
- Snack: bran pancakes and tea.
- Dinner: baked meat, salad and kefir.
Thursday
- Breakfast - omelette with ham and coffee
- Lunch: fish soup with bran bread.
- Snack - cottage cheese.
- Dinner: meat roll with cream cheese and tea.
Friday
- Breakfast: bran bread with turkey ham and coffee.
- Lunch - boiled beef tongue.
- Snack - curd casserole.
- Dinner - Vegetable stew with turkey and tea.
Saturday
- Breakfast: bran pancakes and tea.
- Lunch - stewed beef liver.
- Snack - syrniki.
- Dinner: fish stew with vegetables and tea.
Sunday
- Breakfast - cottage cheese with yogurt.
- Lunch: soup with meatballs.
- Snack - yogurt.
- Dinner: fish cutlets and tea.
The third phase of the Ducan diet is "consolidation. "The basic diet is roughly the same, but there are some nice food additions. On Saturdays, add a glass of red wine for dinner. You can add some kind of dessert. The main rule is that you cannot include dessert and alcohol in your diet for one or two days in a row. Once a day, you can add berries, a banana, or walnuts to one of the meals. Once or twice a week for lunch or dinner, you can add a side dish (rice, pasta). But you need to cook all dishes without oil.
This phase of the diet is not intended for weight loss. By now, the desired result should be achieved. It only remains to be sure. Once a week, you need to do a Protein Attack week day. Pierre Ducan advises doing it on Thursday.
The fourth stage does not involve prohibitions. It is important to approach the nutritional process in a rational way and not to overeat. It is advisable to do a fast day once a week and eat only foods from the "attack" phase.