The Ducan diet is one of the most popular ways to lose weight. Developed by Pierre Ducan, a nutritionist from France. The essence of the diet is to use only the permitted foods in any quantity.
Basic principles of the Ducan diet
The basis of the diet according to Pierre Ducan's method was the restriction of certain nutrients. In particular, the consumption of carbohydrates and fats is reduced. At the same time, nutrition is shifting in favor of protein foods. As such, there is no limit to the amount of food consumed. Is not this happiness? There is as much as you want and at the same time lose weight. True, fans of chocolate, sugar buns and sweets will find it harder. Ultimately, these products will need to be excluded from the diet.
It has long been known that protein is the main building block of muscle in the human body. Its importance should in no way be underestimated. Protein contains 80% of non-essential amino acids and 20% of amino acids, which the body cannot synthesize on its own. Moreover, these 20% are in different types of products. This is why it is so important to eat a variety of protein foods. The body will then receive a complete set of amino acids important to the body.
An important difference from other diets is the presence of clear phases. In no case should they be violated and returned. Weight loss will be followed by fatigue and constant tiredness.
- Attacks.
- Alternimi.
- Stabilization.
- Anchor.
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 to avoid the yo-yo effect.
The "yo-yo" effect is the likelihood after a diet to regain not only your original weight, but also to 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 returned. The new body mass remains at the same level for a long time. The main rule is that after completing the diet, you can not immediately start eating everything that comes to hand. Follow your dietitian's recommendations.
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 as much restraint as with any mono diet. A person who loses weight from hunger does not experience dizziness and fainting.
But it is important to say about the disadvantages of the Ducan diet. There are not 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 removed from the body in a timely manner. In this case, the main burden goes to the kidneys. If left untreated, then the concentration of ketone bodies in the blood plasma may increase, and doctors may diagnose ketonosis.
- Weight loss will be followed by acetone in the mouth. The health condition may worsen slightly.
- A diet rich in protein can lead to constipation.
- In addition, drastic reductions in fat intake can adversely affect women’s health.
Fats in the female body are responsible for the menstrual cycle. Their absence can lead to malfunctions of the reproductive system.
It is also worth talking to your doctor about vitamins. If you limit the consumption of certain foods, then many beneficial substances that are necessary for the body will stop flowing along with them.
Rules of nutrition at every 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 throughout the diet. They are needed to reduce the risk of constipation.
The first phase of the diet - "Attack"
The first phase of the diet lasts from two to seven days, depending on the desired result. The phase is called the attack because there is now a sharp drop in carbohydrates and fats in the diet. Specialized foods stimulate the body to break down fats. Metabolism is accelerated and weight loss occurs. During this phase, you can lose up to 4 pounds of excess weight. It is important to consume only 72 protein foods allowed.
The second phase of the diet - "Alternation"
This phase can last from a week. The maximum period is not limited and depends on the desired result. On average, about 1 kilogram is lost per week. The "alternation" phase is also called "navigation". 28 vegetables are added to 72 existing products.
Phase 3 of the diet - "Consolidation"
This stage is necessary to consolidate the result already obtained. If, after two stages, a lot of high-calorie foods suddenly enter the menu, then the weight will return. According to the rules developed by Pierre Dukan, the fixation should last 10 days for every kilogram lost in recent weeks.
Phase 4 of the diet - "Stabilization"
Stabilization is food. There is no time limit. The "Stabilization" phase should not become a stage, but a way of life.
The same amount of pounds can look completely different. During and after the diet, you should play sports and lead an active lifestyle.
Menu for each day of the diet
There are no restrictions on the amount of food, but you can not overdo it anyway. Moderation is important in everything.
There are many free resources out there that have photo recipes for people on the Ducan diet. Thanks to the large table with allowed products, you can create delicious and satisfying dishes.
Below is a diet model 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 whole week, or you can follow the list below. Every woman has to decide what will be most appropriate in her case.
Monday
- Breakfast - scrambled eggs and coffee.
- Lunch - chicken and kefir kitten.
- Snack - cottage cheese.
- Dinner - seafood and tea.
Tuesday
- Breakfast - casserole with cheese and tea.
- Lunch - meat soup with boiled eggs.
- Snack - kos.
- Dinner - cutlets and tea.
Wednesday
- Breakfast - bran bread with melted cheese and coffee
- Lunch - fish kitten.
- Snack - casserole with cottage cheese.
- Dinner - roasted meat and kefir.
Thursday
- Breakfast - scrambled eggs, coffee with slightly salted salmon.
- Lunch - fish soup with wholemeal bread.
- Snack - cottage cheese.
- Dinner - grilled chicken fillets and tea.
Friday
- Breakfast - wholemeal bread with turkey bacon and coffee.
- Lunch - boiled beef tongue.
- Snack - casserole with cottage cheese.
- Dinner - boiled shrimp and tea.
Saturday
- Breakfast - bran pancakes and tea.
- Lunch - meatball soup.
- Snack - syrniki.
- Dinner - fish stew and tea.
Sunday
- Breakfast - boiled eggs and coffee.
- Lunch - meatball soup.
- Snack - kos.
- Dinner - turkey and kefir cutlets.
Do not forget about 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 stage, some carbohydrate-containing foods can be included in the diet. Scene duration is chosen individually. Below is a meal option for a week.
Monday
- Breakfast - scrambled eggs and coffee.
- Lunch - chicken and kefir kitten.
- Snack - cottage cheese.
- Dinner - seafood and tea.
Tuesday
- Breakfast - casserole with cheese and tea.
- Lunch - meatballs and a salad with cucumbers, tomatoes and lettuce sprinkled with lemon juice.
- Snack - kos.
- Dinner - cutlets and tea.
Wednesday
- Breakfast - whole wheat bread with a little salt and coffee
- Lunch - vegetable soup with beef.
- Snack - bran pancakes and tea.
- Dinner - roast meat, salad and kefir.
Thursday
- Breakfast - omelette with bacon and coffee
- Lunch - fish soup with wholemeal bread.
- Snack - cottage cheese.
- Dinner - meat rolls with cream cheese and tea.
Friday
- Breakfast - wholemeal bread with turkey bacon and coffee.
- Lunch - boiled beef tongue.
- Snack - casserole with cottage cheese.
- Dinner - vegetable stew with turkey and tea.
Saturday
- Breakfast - bran pancakes and tea.
- Lunch - boiled beef liver.
- Snack - syrniki.
- Dinner - fish stew with vegetables and tea.
Sunday
- Breakfast - cottage cheese with yogurt.
- Lunch - meatball soup.
- Snack - kos.
- Dinner - pieces of fish and tea.
The third phase of the Ducan diet is "consolidation". The basic diet is almost the same, but there are some nice food supplements. On Saturdays add a glass of red wine for dinner. You can add some kind of dessert. The main rule is that you can not have dessert and alcohol in your diet for one or two days in a row. 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 a side dish (rice, pasta). But you have to cook all the dishes without oil.
This stage of the diet is not intended for weight loss. By now, the desired result should already be obtained. It remains only to secure it. Once a week, it is necessary to do a protein day from the Week of Attack. Pierre Ducan advises doing this on Thursday.
The fourth stage does not imply any prohibition. It is important to approach the feeding process rationally and not to overdo it. It is advisable to fast one day once a week and eat only foods from the "attack" phase.