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 Ducan diet
The basis of the diet according to the method of Pierre Ducan was 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. As such, there is no limit to the amount of food consumed. Isn't this happiness? There are as many as you want and lose weight at the same time. True, it will be harder for lovers of chocolate, pastries and sweets. After all, these products will have to be excluded from the diet.
It has long been known that proteins are the main building material for muscles in the human body. Its importance should by no means be underestimated. Protein contains 80% non-essential amino acids and 20% amino acids that the body cannot synthesize on its own. Moreover, these 20% are in different types of products. That is why it is very important to eat a variety of protein foods. Then the body will get a complete set of amino acids important for the body.
An important difference from other diets is the existence of clear phases. In no case should they be violated or annulled. Weight is reduced through four stages of the diet:
- Attack.
- Alternation.
- Stabilization.
- Anchoring.
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 probability that after the diet you will not only regain your original weight, but also add a few extra pounds.
For and against diet
It is necessary to say about the undoubted advantages of the diet. If everything is done according to the rules, the extra pounds are not returned. The new body weight 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 comes to hand. Follow your dietitian's recommendations.
The advantage of a 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 sense of limitation 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 shortcomings of the Ducan diet. There are not many of them, but they are:
It is important to consult your doctor before starting a diet. All children have contraindications.
- Quite a large load on the internal organs. This is especially true for the kidneys. The large formation of ketone bodies due to protein products must be removed from the body in time. In this case, the main burden goes to the kidneys. If they are not worn, then the concentration of ketone bodies in the blood plasma can increase and doctors can diagnose ketosis.
- Weight loss can taste acetone in the mouth. The health condition may deteriorate slightly.
- A protein-rich diet can lead to constipation.
- In addition, a drastic reduction in fat intake can negatively affect women’s health.
Fats in the female body are responsible for the menstrual cycle. Their lack can lead to disorders in the work of the reproductive system.
It is also worth talking to your doctor about vitamins. If you limit the consumption of certain foods, then many of the beneficial substances needed by the body will stop flowing along with them.
Diet rules at every stage Ducan diet
As mentioned earlier, the Dukan diet consists of four phases. At each stage of the diet you can eat a certain list of foods. Under no circumstances should you add anything to the product list.
Oat bran is allowed throughout the diet. They are necessary to reduce the risk of constipation.
1st phase diet - "Attack"
The first phase of the diet lasts from two to seven days, depending on the desired result. The stage is called an attack because there has just been a sudden reduction in carbohydrates and fats in the diet. Special foods stimulate the body to break down fats. Metabolism speeds up and weight loss occurs. At this stage you can lose up to 4 pounds of extra pounds. It is important to consume only 72 permitted protein foods.
Phase 2 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 "cruising". 28 vegetables are added to the already existing 72 products.
Phase 3 diet - "Consolidation"
This phase is necessary in order to consolidate the already obtained result. If, after two phases, a lot of high-calorie foods are suddenly added to 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 the past weeks.
Phase 4 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 amount of pounds can look completely different. During and after the diet, you must do sports and lead an active lifestyle.
Menu for every day child
There is no limit to the amount of food, but you should not overeat. Moderation is important in everything.
There are many free resources that contain 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 an example of a diet for each child’s day. Skipping a meal is undesirable.
The average duration of the first phase of the diet is 7 days. You can design your menu for the whole week, or you can follow the list below. Every woman has to decide what will be more convenient for her.
Monday
- Breakfast - scrambled eggs and coffee.
- Lunch - chicken cutlets and kefir.
- Snack - cottage cheese.
- Dinner - seafood and tea.
Tuesday
- Breakfast - casserole with curd and tea.
- Lunch - meat soup with boiled eggs.
- Snack - yogurt.
- Dinner - cutlets and tea.
Wednesday
- Breakfast - soft bread with melted cheese and coffee
- Lunch - fish chops.
- Snack - a casserole of fresh cheese.
- Dinner - roast meat and kefir.
Thursday
- Breakfast - scrambled eggs, coffee with slightly salted salmon.
- Lunch - fish soup with bran bread.
- Snack - cottage cheese.
- Dinner - grilled chicken fillet and tea.
Friday
- Breakfast - soft bread with turkey ham and coffee.
- Lunch - boiled beef tongue.
- Snack - casserole with curd.
- Dinner - boiled shrimp and tea.
Saturday
- Breakfast - pancakes with bran and tea.
- Lunch - soup with meatballs.
- Dinner - cheesecakes.
- Dinner - fish stew and tea.
Sunday
- Breakfast - poached egg and coffee.
- Lunch - soup with meatballs.
- Snack - yogurt.
- Dinner - turkey cutlets and kefir.
Remember the importance of water during the diet. You need to drink at least 1. 5 liters of clean water a day without gas.
In the second stage, some foods that contain carbohydrates can be introduced into the diet. The duration of the phase is chosen individually. Below is a meal option for a week.
Monday
- Breakfast - scrambled eggs and coffee.
- Lunch - chicken cutlets and kefir.
- Snack - cottage cheese.
- Dinner - seafood and tea.
Tuesday
- Breakfast - casserole with curd and tea.
- Lunch - fish meatballs and salad of cucumbers, tomatoes and lettuce sprinkled with lemon juice.
- Snack - yogurt.
- Dinner - cutlets and tea.
Wednesday
- Breakfast - soft bread with slightly salted fish and coffee
- Lunch - vegetable soup with beef.
- Snack - pancakes with bran and tea.
- Dinner - roast meat, salad and kefir.
Thursday
- Breakfast - omelet with ham and coffee
- Lunch - fish soup with bran bread.
- Snack - cottage cheese.
- Dinner - meat roll with cream cheese and tea.
Friday
- Breakfast - soft bread with turkey ham and coffee.
- Lunch - boiled beef tongue.
- Snack - casserole with curd.
- Dinner - vegetable stew with turkey and tea.
Saturday
- Breakfast - pancakes with bran and tea.
- Lunch - stewed beef liver.
- Dinner - cheesecakes.
- Dinner - fish stew with vegetables and tea.
Sunday
- Breakfast - cottage cheese with yogurt.
- Lunch - soup with meatballs.
- Snack - yogurt.
- Dinner - fish chops and tea.
The third stage of the Ducan diet is "consolidation". The basic diet is about the same, but there are also 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 should not have dessert and alcohol in your diet for one or two days in a row. Once a day, you can add berries, one banana or nuts to one of your 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 achieved. It only remains to ensure that. Once a week it is necessary to work the protein day from Attack week. Pierre Ducan advises you to do it on Thursday.
The fourth phase does not imply any prohibitions. It is important to approach the process of eating rationally and not to overeat. It is advisable to fast once a week and eat only food from the "attack" phase.