The Ducan Diet belongs to the category of low-carbohydrate protein diets with alternating elements. The author of this diet is the French dietitian Pierre Dukan, who has been promoting this type of diet for more than thirty years.
This diet became most famous after the book by Pierre Ducan "I Can't Lose Weight" was published in 2000, which was instantly replicated around the world in more than 10 million copies and became one of the most popular books on dietetics.
The main reason for such popularity was a very revolutionary method in losing weight, proposed by a French nutritionist, which no one could have thought of before - you do not need to count calories to lose weight, it is enough to eat a certain set of foods, and the weight will steadily decrease. Moreover, Pierre Dukan focused on the fact that this nutrition system is suitable for almost every person, regardless of whether he has applied any diets before or for the first time embarked on the path of losing weight.
Numerous critics call the Ducan diet one of the modifications of the famous Atkins diet, but this does not diminish its effectiveness. On the contrary, in the course of numerous studies conducted around the world, it was revealed that it is protein and low-carbohydrate diets that can provide the most rapid and effective results in weight loss than low-fat and low-calorie diets.
The essence of the Ducan diet
The essence of the Ducan diet, like the paleo diet, is the gradual transition to proper nutrition and the formation of healthy habits that help not only lose weight, but also maintain a normal weight throughout life without any serious dietary restrictions.
The basis of the diet in the Ducan diet is protein foods, which, depending on the phase of the diet, can be supplemented with other foods, which does not reduce the effectiveness of the entire diet as a whole.
The main feature of the Ducan diet is that it is divided into four stages, each of which plays a specific role in the process of losing weight. It is the combination of all stages of the diet with their consistently decreasing intensity that is the key to successful weight loss.
Benefits and benefits of diet
Undoubtedly, the Ducan diet is very effective, which is confirmed by the numerous enthusiastic reviews of people who have tried it on themselves. And this diet really has a number of undeniable advantages over others. Here is some of them:
- Firstly, the Ducan diet implies a division into phases, which is an indisputable plus, since the two final stages allow you to consolidate the results obtained and, with their strict adherence, not to be afraid to recover again.
- Secondly, nutritionist Pierre Dukan focuses on the fact that people who are losing weight with the help of his diet must necessarily engage in physical activity. After all, those who consume large amounts of protein can build a good muscle corset during competent training. And the more muscles on the human body, the better for his appearance and health.
- Third, the Ducan diet is less aggressive than other diets. Since people who lose weight with this diet can eat their fill and taste enough, which practically none of the existing diets can offer.
- Fourthly, this diet is suitable for people who, for some reason, cannot follow a constant diet, since it is allowed to eat according to the Ducan diet at any time and in any quantity within the framework of overgrown foods.
Harm and contraindications
However, there are a number of negative points that can manifest themselves while following this diet.
- One of the most critical moments in the Ducan diet is its complete imbalance - the body can feel an acute lack of fat, so it is advisable to neglect the strict exclusion of vegetable or olive oil.
- Many of Dr. Ducan's patients complained of a decline in immunity and an increased susceptibility to colds and flu, associated with a lack of vitamins and minerals in the diet. Therefore, during the period of the diet, it will not be superfluous to take a high-quality vitamin and mineral complex.
- Although Dr. Ducan advises the systematic use of bran (as the main source of fiber), it is not uncommon for people to notice problems with the gastrointestinal tract during the period of this diet. Namely, frequent constipation due to the lack of plant fiber in food. Therefore, if possible, with such symptoms, the amount of vegetables in the diet should be increased.
- During the first stage of the diet ("Attack"), many people notice a breakdown and constant dizziness, which may be due to the transition of the body to ketosis, which does not always lead to a positive result. With the help of ketosis, the body actually breaks down subcutaneous fat, but this process does not necessarily have a positive effect on the health of the body as a whole. In rare cases, ketosis can provoke a ketoacidotic coma - a disappointing diagnosis with subsequent death. Therefore, when the first signs of increased fatigue and severe headache appear during the diet, you should consult your doctor and, if possible, abandon this diet.
- The use of various sweeteners and flavors allowed on the Ducan diet can negatively affect health. Therefore, it is better to completely exclude these supplements from your diet.
Contraindications for the Ducan diet include primarily problems with the gastrointestinal tract, cardiovascular system, kidneys and liver. This diet is not used during pregnancy and lactation, as well as in children and adolescents under 16 years of age. In people with hormonal disorders, adherence to this diet should be under the supervision of a physician with monitoring of all necessary tests. Violation of carbohydrate, fat or protein metabolism in the body is a strict contraindication for the Ducan diet, since in the process of observing it, the situation can only get worse.
Diet phases
The first and rather short stage "Attack" is the most serious in terms of dietary restrictions and at the same time the most effective. The duration of this stage depends on the amount of extra pounds that you plan to lose:
- up to 5 kg of excess weight - 1-2 days;
- from 5 to 10 kg - 3-5 days;
- from 10 kg or more - 5-10 days.
This is followed by the second stage of the "Alternation" diet, which is characterized by a change in periods of severe dietary restrictions with short breaks. The duration of this stage is determined individually - until you reach the desired weight.
The third stage "Consolidation" allows you to fix the weight at the desired level without the risk of subsequent gain, the duration of this stage is always directly related to the number of lost kilograms and is calculated according to the principle: 10 days of securing per 1 kilogram of lost weight.
The fourth stage "Stabilization" can be considered a protective measure to maintain the results that you have achieved on the diet. This stage is quite easy to follow and therefore it is recommended to adhere to it as long as possible to maintain a normal weight throughout life.
Stage "Attack"
The "Attack" stage is characterized by very rapid weight loss. On average, the body can lose most of the excess weight in a week. This step involves consuming pure protein.
Allowed Products:
- lean meat (beef, horse meat, veal);
- offal (beef or poultry liver);
- poultry (chicken, turkey), game and rabbit meat;
- fish (fatty fish, white lean fish, canned fish, crab sticks);
- seafood (shrimp, oysters, mussels, scallops, crabs, crayfish, lobsters);
- lean ham (2% to 4% fat);
- chicken eggs;
- low-fat dairy products (cheeses, milk, yoghurts, cottage cheese).
Stage "Attack" completely eliminates carbohydrates!
The results of this stage are in no way inferior to the results obtained during fasting. This stage is the most effective and relevant even in problem situations. For example, "Attack" is very effective for women during premenopause with water retention in the body or during menopause at the initial stage of hormonal therapy. This diet is effective in people who have tried unsuccessfully to lose weight in the past.
The average duration of the "Attack" stage is 5 days. The duration of this stage depends on the amount of extra pounds that you plan to lose:
- up to 5 kg of excess weight - 1-2 days;
- from 5 to 10 kg - 3-5 days;
- from 10 kg or more - 5-10 days.
Recommendations and features of the stage
- The first stage of the Ducan diet should be accompanied by drinking plenty of drinking water. Water cleanses the body, removes unnecessary and wasted substances and improves the effectiveness of any diet. It must be remembered that the body spends much more energy on the digestion of protein than on the processing of carbohydrates and fats, which means that there are much more decay products after the digestion of protein.
- Drinking a small amount of drinking water during the Ducan diet, and especially during the "Attack" phase, is not only dangerous for the body, but can completely stop weight loss. Therefore, at this stage of the diet, it is advisable to drink 2 to 3 liters of clean drinking water per day.
- Eating protein foods combined with plenty of clean drinking water helps fight cellulite very effectively. The problem of "orange peel" formation in problem areas (buttocks and thighs) is typical mainly for women and gives them a lot of aesthetic inconveniences. Cellulite usually appears during periods of hormonal imbalance and can accompany a woman throughout her life. A protein diet in combination with the use of large amounts of low-mineralized or pure drinking water helps to quickly and effectively remove the "orange peel" effect in problem areas.
- Eating protein helps maintain muscle and skin tone. Protein diets, unlike other diets, forcing the body to spend the reserves of its own protein structures, on the contrary, allow not only to lose weight, but also to improve the quality of the skin, hair, nails. Thanks to protein nutrition, muscles are in good shape, the body is not susceptible to premature aging.
Stage "Alternation"
The "Alternation" stage is characterized by a sequential alternation of protein days with protein-vegetable days. Usually Dr. Ducan recommends an alternation: 5/5 (five protein days alternating with five protein-vegetable days). But in order to better tolerate the body (including psychological), it was decided to use the formula: 1/1 (alternating one white day with one protein-vegetable day).
On protein days, the set of foods at the "Alternation" stage is similar to the set of foods at the "Attack" stage. On protein-vegetable days, vegetables are added to them.
Recommended and prohibited foods
Vegetables allowed in the "Rotation" stage: tomatoes, cucumbers, onions, spinach, all types of cabbage, green beans, radishes, lettuce, zucchini, eggplant, bell peppers, carrots and beets (not in every meal).
Prohibited foods: all starchy vegetables and foods: potatoes, Jerusalem artichoke, corn, peas, rice, beans, beans, lentils.
Phase "Alternation" completely eliminates carbohydrates and severely restricts fats! It continues until you reach your desired weight.
Recommendations and features of the stage
- During the "Alternation" stage, it is necessary to take 2 tablespoons of oat bran per day, both on protein days and on protein-vegetable days.
- Vegetables allowed for consumption at the "Alternation" stage should preferably be consumed fresh (without oil) or boiled.
- Be sure to combine vegetables with proteins, avoid the temptation to eat only vegetables on protein-vegetable days.
- Do not overeat protein and vegetables, eat only until you are full, but not more.
- As physical activity, at least 30 minutes of walking is required daily, if weight loss is severely slowed down, it is recommended to increase the walking duration to 60 minutes for 4 days.
- If for some reason you cannot follow the diet further and decide to stop at the achieved results, do not go to the usual diet right away, as you run the risk of gaining weight very quickly. Continue the diet with the third step "Consolidation", which will allow you to move on to a normal diet without the risk of gaining extra pounds.
Stage "Anchoring"
Stage "Consolidation" is aimed at maintaining the weight that you have achieved after going through the previous two stages of the diet.
The duration of the fixing stage depends on the number of lost kilograms and is calculated using the formula:for 1 kilogram of lost weight - 10 days of consolidation.
Allowed Products:
- protein foods: lean meat (beef or chicken is preferred);
- Fish and seafood;
- chicken and quail eggs;
- low fat dairy products;
- vegetables;
- one serving of fruit or berries per day (apple, strawberry and raspberry, melon and watermelon, grapefruit, kiwi, peach, pear, nectarine, mango);
- one to two servings of starchy foods per week.
Recommendations and features of the stage
- At the stage of fixing, it is necessary to drink at least 1. 5-2 liters of clean drinking water daily.
- At this stage, the daily serving of fruit is introduced. It can be any fruit in the amount of one piece (preferably apples, grapefruits, kiwi, peaches, pears, nectarines and mangoes). For larger or smaller fruits: a small bowl of strawberries or raspberries, 1-2 pieces of melon or watermelon, two kiwis or two apricots.
- The exceptions are: bananas, grapes, dried fruits - their use is prohibited.
- During the fixing phase, you need to consume 2 tablespoons of bran daily.
- Daily portion of hard cheese - 40 g.
- During the fixing phase, it is recommended that you consume 1 to 2 slices of whole grain bread or bran bread per day.
- It is possible to consume starchy foods: lentils, rice, potatoes or pasta, but in a strictly limited amount - 1 portion per week (for white rice, potatoes and pasta - a portion of no more than 125 grams per week, and for brown rice or lentils - no more than 220grams per week). In the second half of the "Fixing" phase, you can add starchy foods in the amount of 2 servings per week.
- Physical activity at this stage: 25 minutes of walking daily;
- One day a week (for example, Thursday) - protein (only products of the Attack stage are used).
- Two holiday lunches or dinners per week are allowed.
Stage "Stabilization"
The "Stabilization" stage is the final stage of the diet and is especially important for maintaining a stable diet result over a long period of time.
Recommended products:
- all protein foods and vegetables;
- one serving of fruit or berries a day;
- two slices of whole grain bread;
- 40 grams of cheese daily;
- two servings of starchy foods per week;
- two gala dinners per week.
The Stabilization phase offers complete freedom of nutrition, in exchange for fulfilling 5 must-have recommendations:
- The basis of nutrition is made up of all the products of the "Fixation" stage.
- Thursday - protein day (only products of the Attack stage are used).
- The elevator cannot be used.
- You need to walk at least 20 minutes daily.
- Be sure to take 3-4 tablespoons of bran daily.
In order to avoid gaining excess weight, you must constantly adhere to the main 5 recommendations of the stabilization stage!
Recommended menu by stage
We bring to your attention an indicative version of the step-by-step menu during your stay on a diet.
| Reception / stage | Breakfast | Lunch | Dinner | Snack | Dinner |
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| Alternation:1/1 or 5/5 (vegetables excluded on protein days) |
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| Anchoring |
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| Stabilization |
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Diet recipes
If you decide to go on the Ducan diet, you can use the following diet recipes.
Attack Stage Recipe: Beef Steak
Ingredients:
- beef pulp - 500 g;
- soy sauce - 3 tablespoons;
- salt, black pepper - to taste;
- spices for meat.
Preparation:
Cut the beef into small thin pieces, rub with spices, salt and black pepper. Add soy sauce and marinate for 30-40 minutes. Next, dry the pieces of meat and fry on both sides in a pan greased with a little olive oil until tender.
Recipe for the Alternating Stage: Turkey with Tomatoes and Onions
Ingredients:
- turkey fillet - 500 g;
- onions - 2 pieces;
- tomatoes - 3 pieces;
- garlic - 5 cloves;
- a cube of vegetable broth - 1 piece;
- salt, black pepper, herbs - to taste.
Preparation:
Cut the onion into thin rings, put on the bottom of the pan and pour a little water with a cube of vegetable broth, cook the onion until golden brown over medium heat. Cut the turkey fillet into small pieces and put on the onion. Cut the tomatoes into 4 parts, after removing the skin from them. Chop the garlic cloves finely. Put tomatoes in a pan with onions and turkey, add garlic, salt and black pepper, stir and simmer until tender (if necessary, add a little water).
Serve hot, sprinkle with finely chopped herbs, with fresh vegetable salad.
Recipes for the "Fixing" Stage: Meatballs with Cheese
Ingredients for 2 servings:
- chicken fillet - 300 g;
- onion - 1 piece;
- durum pasta - 250 g;
- Parmesan cheese - 40 g;
- salt, black pepper to taste.
Preparation:
Pass the chicken fillet through a meat grinder along with the onion, add salt and black pepper to taste, form small meatballs with wet hands. In a saucepan, bring 500 ml of water to a boil, place the meatballs in the water and cook for 20-30 minutes. In another saucepan, boil 2 liters of water and send the pasta to simmer for 10 minutes. Throw the finished pasta in a colander. Grate Parmesan cheese on a fine grater. As soon as the meatballs are ready, put a serving of pasta (about 120 grams) on top of a plate with 3-4 meatballs and sprinkle with grated Parmesan cheese. Serve hot.