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 to use only any amount of permitted food.
The basic principles of the Dukan diet
According to Pierre Ducan's method, the basis of the diet is to limit some nutrients. In particular, the consumption of carbohydrates and fats is reduced. At the same time, nutrition is turning to favor protein foods. Therefore, there is no limit to the amount of food consumed. Isn't this happiness? Eat as much as you want while losing weight. It is true that lovers of chocolate, sugar packets and candies will be even more difficult. After all, these products must be eliminated from the diet.
As we all know, protein is the main component of human muscles. Its importance must not be underestimated. Protein contains 80% of non-essential amino acids and 20% of amino acids that the human body cannot synthesize by itself. In addition, these 20% belong to 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 that are important to the body.
An important difference from other diets is that there are clear stages. Under no circumstances should they be violated or reversed. Lose weight through the four stages of diet:
- attack.
- alternately.
- Stablize.
- Anchored.
The first two steps obviously focus on weight loss. The latter two help to consolidate the long-term achievements. In short, this helps avoid the yo-yo effect.
The "yo-yo" effect means that not only can you restore your original weight after dieting, but you can also gain some extra weight.
The pros and cons of diet
It is necessary to talk about the undoubted advantages of diet. If everything is done in accordance with the rules, the excess weight will not be refunded. The new weight remains at the same level for a long time. The main rule is that you cannot start eating everything on hand immediately after the diet is over. Follow the advice of a nutritionist.
The benefit of the diet is that there is no hunger. The diet includes 100 different foods. Therefore, there is no sense of restriction of a single diet. People who lose weight due to hunger will not experience dizziness and fainting.
But it is important to talk about the shortcomings of the Dukan diet. There are not many, but they are:
It is important to consult your doctor before starting a diet. All diets have contraindications.
- The load on the internal organs is quite high. This is especially true for the kidneys. A large number of ketone bodies formed by protein products must be removed from the body in time. In this case, the main burden falls on the kidneys. If they do not respond, the concentration of ketone bodies in the plasma will increase and the doctor can diagnose ketosis.
- Losing weight will taste the taste of acetone in your mouth. Health conditions may deteriorate slightly.
- A high-protein diet can cause constipation.
- In addition, the drastic reduction in fat intake will have a negative impact on women's health.
The fat in the female body is responsible for the menstrual cycle. Their lack can cause malfunction of the reproductive system.
It is also worth discussing vitamins with your doctor. If you limit the intake of certain foods, many useful substances necessary for the body will stop flowing with them.
Nutritional rules for each stage of the Ducan diet
As mentioned earlier, the Dukan diet consists of four stages. At each stage of the diet, you can eat a specific list of foods. Under no circumstances should you add anything to the product list.
Oat bran is allowed in the entire diet. They are necessary to reduce the risk of constipation.
The first stage of the diet-"attack"
The first phase of the diet lasts from 2 to 7 days, depending on the desired result. This stage is called an attack, because the carbohydrates and fats in the diet are now drastically reduced. Special foods stimulate the body to break down fat. Increased metabolism and weight loss. At this stage, you can lose up to 4 kg of excess weight. It is important to eat only 72 permitted protein foods.
The second stage of the diet-"Alternation"
This stage can last for a week. The maximum period is not limited and depends on the desired result. On average, about 1 kg is lost every week. The "alternating" phase is also called "cruising". 28 kinds of vegetables have been added to the existing 72 kinds of products.
The third stage of diet-"consolidation"
In order to consolidate the results obtained, this stage is necessary. If after two stages, a large amount of high-calorie food is suddenly introduced into the menu, the weight will be restored. According to the rules established by Pierre Ducan, for every kilogram lost in the past few weeks, the fixation should last for 10 days.
Stage 4 of the diet-"stabilization"
Stability is nutrition. no time limit. The "stabilization" stage should not become a stage, but a way of life.
The same kilogram may look completely different. During and after dieting, you need to exercise and live an active lifestyle.
Daily diet menu
There is no limit to the amount of food, but you still cannot overeat. Moderation is important in everything.
There are many free resources that provide photo recipes for people who eat Dukan. Thanks to the large tables that allow products, you can make delicious and satisfying dishes.
The following is a sample of the diet for each day of the diet. It is not advisable to skip meals.
The average duration of the first phase of the diet is 7 days. You can come up with your own menu for the whole week, or follow the list below. Every woman must decide what is more convenient in her situation.
on Monday
- Breakfast-scrambled eggs and coffee.
- Lunch-chicken chop and kefir.
- Snacks-cheese.
- Dinner-seafood and tea.
Tuesday
- Breakfast-curd casserole and tea.
- Lunch-boiled egg broth.
- Snack-yogurt.
- Dinner-meatloaf and tea.
Wednesday
- Breakfast-wheat bran bread with melted cheese and coffee
- Lunch-fish fillets.
- Snack-cheese casserole.
- Dinner-grilled meat and kefir.
Thursday
- Breakfast-scrambled eggs, coffee with lightly salted salmon.
- Lunch-fish soup with bran bread.
- Snacks-cheese.
- Dinner-grilled chicken fillet and tea.
Friday
- Breakfast-bran bread with turkey ham and coffee.
- Lunch-boiled beef tongue.
- Snack-tofu casserole.
- Dinner-boiled shrimp and tea.
Saturday
- Breakfast-bran pancakes and tea.
- Lunch-meatball soup.
- Snacks-syrniki.
- Dinner-fish stew and tea.
Sunday
- Breakfast-poached eggs and coffee.
- Lunch-meatball soup.
- Snack-yogurt.
- Dinner-turkey steak and kefir.
Don't forget the importance of water during the diet. You must drink at least 1. 5 liters of clean, gas-free water every day.
In the second stage, you can add some carbohydrate-containing foods to your diet. The duration of the phase is individually selected. The following are meal choices for the week.
on Monday
- Breakfast-scrambled eggs and coffee.
- Lunch-chicken chop and kefir.
- Snacks-cheese.
- Dinner-seafood and tea.
Tuesday
- Breakfast-curd casserole and tea.
- Lunch-fish balls and cucumber salad, tomatoes and lettuce sprinkled with lemon juice.
- Snack-yogurt.
- Dinner-meatloaf and tea.
Wednesday
- Breakfast-bran bread with lightly salted fish and coffee
- Lunch-beef and vegetable soup.
- Snacks-bran pancakes and tea.
- Dinner-grilled meat, salad and kefir.
Thursday
- Breakfast-omelet with ham and coffee
- Lunch-fish soup with bran bread.
- Snacks-cheese.
- Dinner-Roulade with cream cheese and tea.
Friday
- Breakfast-bran bread with turkey ham and coffee.
- Lunch-boiled beef tongue.
- Snack-tofu casserole.
- Dinner-vegetable stew with turkey and tea.
Saturday
- Breakfast-bran pancakes and tea.
- Lunch-stewed beef liver.
- Snacks-syrniki.
- Dinner-fish stew with vegetables and tea.
Sunday
- Breakfast-yogurt cheese.
- Lunch-meatball soup.
- Snack-yogurt.
- Dinner-fish fillets and tea.
The third stage of the Dukan diet is "consolidation". The basic diet is roughly the same, but there are some good food additions. On Saturdays, add a glass of red wine to dinner. You can add some kind of dessert. The main rule is that you cannot eat desserts and alcohol for one or two consecutive days in your diet. Once a day, you can add berries, a banana or nuts to one of the meals. 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.
The diet at this stage is not suitable for weight loss. Now, the desired result should have been obtained. It is still just to protect it. Once a week, it is necessary to start a protein day from the attack week. Pierre Ducan suggested that it should be done on Thursday.
The fourth stage does not imply any ban. The important thing is to manage the nutritional process rationally and not to overeating. It is recommended to fast once a week and only eat food during the "aggression" phase.