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 consumption of only foods allowed in any quantity.
The basic principles of the Ducan diet
The basis of the diet according to the method of Pierre Ducan is the restriction of some nutrients. In particular, the consumption of carbohydrates and fats is reduced. At the same time, the diet is shifting in favor of protein foods. Therefore, there is no limit in the amount of food consumed. Isn't this happiness? There is as much as you want and at the same time lose weight. True, lovers of chocolate, sugar bread and sweets will have a harder time. After all, this product should be excluded from the diet.
It has long been known that protein is the main building block for muscle in the human body. Its importance should not be underestimated at all. Protein contains 80% non -essential amino acids and 20% amino acids, which the body cannot synthesize on its own. Moreover, this 20% is in various types of products. This is why it is so important to eat a wide variety of protein foods. Then the body will receive a complete set of amino acids that are essential for the body.
An important difference from other diets is the presence of a clear stage. In any case, they cannot be violated and reversed. Weight loss will be followed by four phases of the diet:
- Attack.
- Take turns.
- Stabilization.
- Anchored.
The first two steps are clearly focused on weight loss. And the last two help to consolidate the results obtained for a long time. Together, these help to avoid the yo-yo effect.
The "yo-yo" effect is the possibility after a diet to restore not only your original weight, but also add a few extra pounds.
The pros and cons of diet
It is necessary to say about the undoubted advantages of the diet. If everything is done according to the rules, then the excess weight is not refunded. New body mass remains at the same level for a long time. The main rule is that after the end of the diet, you can not immediately start eating everything that is 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 no limited flavor like any mono diet. A person who loses weight due to starvation does not experience dizziness and fainting.
But it is important to say about the disadvantages of the Ducan diet. Not many of them, but they are:
It is important to consult your doctor before starting a diet. All diets have contraindications.
- A fairly high load on the internal organs. This is especially true for the kidneys. The large formation of ketone bodies as a result of protein products must be removed from the body in a timely manner. In this case, the main load goes to the kidneys. If they do not overcome, then the concentration of ketone bodies in the blood plasma can increase, and a doctor can diagnose ketonosis.
- Losing weight can feel acetone in the mouth. The health condition may worsen a little.
- A high protein diet can cause constipation.
- In addition, a drastic reduction in fat intake can have a negative impact on women’s health.
Fat in a woman's body is responsible for the menstrual cycle. Their deficiency can cause damage to the reproductive system.
It’s also worth talking to your doctor about vitamins. If you limit the consumption of certain foods, then many useful substances needed for the body will stop flowing with it.
Dietary rules at every stage of the Ducan diet
As mentioned earlier, the Dukan diet consists of four stages. At each phase of the diet, you can eat a specific list of foods. Never add anything to the product list.
Oat bran is allowed throughout the diet. They are necessary to reduce the risk of constipation.
The first phase of the diet - "Attack"
The first stage of the diet lasts from two to seven days, depending on the desired result. That level is called an attack because there is now a sharp decrease in carbohydrates and fats in the diet. Delicacies stimulate the body to break down fat. Metabolism is accelerated and weight loss occurs. During this stage, you can lose up to 4 pounds of excess weight. It is important to consume only the 72 protein foods allowed.
Phase 2 of the diet - "Alternate"
This stage can last from a week. The maximum duration is unlimited and depends on the desired result. On average, about 1 kilogram is lost each week. The "alternating" phase is also called "cruising". 28 vegetables were added to the 72 existing products.
Level 3 diet - "Consolidation"
This phase is necessary to consolidate the results that have been obtained. If, after two phases, a lot of high-calorie foods are suddenly included in the menu, then the weight will return. According to a rule developed by Pierre Dukan, the fixation should last 10 days for every kilogram that has been lost in the past few weeks.
Level 4 diet - "Stabilization"
Stabilization is nutrition. There is no time limit. The "Stabilization" phase is not supposed to be a stage, but a way of life.
The same number of kilograms can look completely different. During and after the diet, you need to exercise and lead an active lifestyle.
Menu for daily diet
There are no restrictions on the amount of food, but you still can’t overeat. Simplicity is important in everything.
There are many free resources out there that have photo recipes for people on the Ducan diet. Thanks to a large table with authorized products, you can make a delicious and satisfying meal.
Below is an example of a diet for each day of the diet. 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 rest of the week, or you can follow the list below. Every woman must decide what is easier in her case.
Monday
- Breakfast - scrambled eggs and coffee.
- Lunch - cut chicken and kefir.
- Snack - cottage cheese.
- Dinner - seafood and tea.
Tuesday
- Breakfast - curd casserole and tea.
- Lunch - meat soup with boiled eggs.
- Snack - yogurt.
- Dinner - cut and tea.
Wednesday
- Breakfast - bran bread with melted cheese and coffee
- Lunch - cut fish.
- Snack - cottage cheese casserole.
- Dinner - grilled meat and kefir.
Thursday
- Breakfast - scrambled eggs, coffee with lightly salted salmon.
- Lunch - fish soup with bran bread.
- Snack - cottage cheese.
- Dinner - grilled chicken fillets 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 - boiled fish and tea.
Sunday
- Breakfast - boiled eggs and coffee.
- Lunch - soup with meatballs.
- Snack - yogurt.
- Dinner - cut turkey and kefir.
Don’t forget about the importance of water during the diet. You must drink at least 1. 5 liters of clean water a day without gas.
In the second phase, some foods containing carbohydrates can be included in the diet. The duration of the stage is chosen individually. Below are dining options for the week.
Monday
- Breakfast - scrambled eggs and coffee.
- Lunch - cut chicken and kefir.
- Snack - cottage cheese.
- Dinner - seafood and tea.
Tuesday
- Breakfast - curd casserole and tea.
- Lunch - fish meatballs and cucumber salad, tomato and salad sprinkled with lemon juice.
- Snack - yogurt.
- Dinner - cut and tea.
Wednesday
- Breakfast - bran bread with salted fish and coffee
- Lunch - vegetable soup with beef.
- Snacks - bran pancakes and tea.
- Dinner - grilled meat, salad and kefir.
Thursday
- Breakfast - omelet with ham and coffee
- Lunch - fish soup with bran bread.
- Snack - cottage cheese.
- Dinner - meat rolls with cream cheese and tea.
Friday
- Breakfast - bran bread with turkey ham and coffee.
- Lunch - boiled beef tongue.
- Snack - curd casserole.
- Dinner - boiled vegetables with turkey and tea.
Saturday
- Breakfast - bran pancakes and tea.
- Lunch - boiled beef liver.
- Snack - syrniki.
- Dinner - boiled fish with vegetables and tea.
Sunday
- Breakfast - cottage cheese with yogurt.
- Lunch - soup with meatballs.
- Snack - yogurt.
- Dinner - cut fish and tea.
The third phase of the Ducan diet is "consolidation. " The basic nutrition is more or less the same, but there are some nice food supplements. On Saturday, add a glass of red wine for dinner. You can add several types of desserts. The main rule is that you should not have desserts and alcohol in your diet for one or two days in a row. Once a day, you can add a berry, a banana, or a bean to one of the dishes. Once or twice a week for lunch or dinner, you can add side dishes (rice, pasta). But you need to cook all dishes without oil.
This phase of the diet is not intended for weight loss. By this time, the desired result should have already been obtained. It remains only to secure it. Once a week, it is necessary to do a protein day of the week of Attack. Pierre Ducan advised doing so on Thursday.
The fourth stage does not imply any prohibition. It is important to approach the eating process rationally and not overeat. It is advisable to do a day of fasting once a week and eat only food from the "attack" phase.