The problem of excess weight is one of the most urgent in the world, every year this issue becomes more and more urgent. A sedentary lifestyle, love of television and computers, poor quality food and chemical food additives negatively affect people’s physical fitness. Doctors have long sounded the alarm, trying to draw attention to the global problem of overweight. This, of course, has nothing to do with you and me, but it is also not worth it to start the situation, especially since summer and holidays are coming soon.
In this article, we will talk about the weight loss system of Pierre Ducan, a French dietitian who revolutionized the world of nutrition and who proposed a completely new method of losing weight, based not on reducing the number ofcalories, but in the composition and properties of the food that enters the body.
What is the Dukane Diet
Pierre Dukan is a French physician and nutritionist who has studied the effects of foods on the human body for over forty years. After studying the eating behavior of humans, he was able to uncover the secret of achieving an ideal weight without fasting and severe dietary restrictions. Pierre Ducan has written 19 books, but the bestseller "I do not know how to lose weight" brought him the greatest fame, thanks to which more than 15 million people were able to lose weight.
Pierre Ducan's diet was created for people who are not able to starve, its motto is "Eat as much as you want and lose weight". Pierre Dukan started getting nutritional issues when one of his clients needed help fighting overweight. After the doctor proposed his developments, the patient lost 3 kilograms in five days, and in the next three days he lost another 1. 5 kg - this marked the beginning of Ducan's career as a nutritionist.
The system is based on the principles of a protein diet, which allows you to start the process of burning fat deposits and thus get rid of excess weight without damaging muscle tissue. A sharp decrease in the number of carbohydrates and fats consumed contributes to effective weight loss and "drying" of the figure. Please note that this technique can be called a nutritional system rather than a diet because it is divided into four main stages, after which you can completely change your eating habits and learn how to eat in a healthy way. such as to maintain your ideal weight.
When a large amount of protein enters the body, metabolism is accelerated, toxins and toxins are removed, the feeling of hunger and constant nervousness disappear. However, a prolonged lack of proper fats and carbohydrates in the diet can lead to poor health and the emergence of serious diseases, so it is necessary to adhere to a protein diet clearly according to the scheme, listening to all the recommendations and followingrules.
The main difference between the Ducan diet and other methods is that it does not place any restrictions on the amount of food consumed, you do not have to count every bite you eat and suffer from hunger. The system ensures that the weight remains within normal limits even after the end of the diet.
The advantage of the Ducan Diet is that it is very effective and not hungry. The disadvantage of all weight loss methods is usually standard: poor diet balance, so you need to strictly adhere to the diet plan and listen to your feelings, if you feel uncomfortable then you may need to choose aanother opportunity for weight loss.
Diet Plan
Diet of Dr. Ducan is the first to use a structured approach and a four-step weight loss system. The first two stages are aimed at effective weight loss, and the rest are aimed at consolidating the result obtained and stabilizing the weight. When losing weight, one should be guided by a list of 100 permissible foods that can be eaten at different stages of the diet: 72 pure protein products - fish, meat, seafood, plant proteins, low-fat dairy products and28 types of vegetables. Oat bran is an important part of the system, so do not neglect them.
In the "Attack" phase, 72 products from the first group are allowed to be consumed, in the "Alternation" (or "Navigation") phase - another 28 vegetables are included in the diet. While consolidating the result, the body gets used to a new diet regimen, and a clean Thursday protein allows you to adjust your weight in order to avoid sudden fluctuations and loss of shape.
In the last, fourth stage, you can eat any food, but adhere to the following rules:
- Observe one protein day once a week when eating protein-free foods
- Exercise at least 20 minutes a day and refuse to get up
- Eat three tablespoons of bran daily
In addition to food, Dr. Ducan pays great attention to physical activity. Try to walk every day, and also work out in the gym, ride a bike, swim or dance. The main thing is to move more, because physical activity helps burn calories, converts body fat into a useful energy source, and helps maintain muscle tone.
Before you start a diet, calculate your exact weight, on which further food from the Shop depends.
Remember the basic rules that must be strictly followed: drink 1, 5-2 liters of water a day, actively move and eat oat bran every day.
Completely eliminate fat, oil and mayonnaise from the diet, salads are allowed to be seasoned with lemon juice or soy sauce.
Steam, cook, bake or boil food, or you can cook in a non-stick pan.
It is advisable to refrain from alcohol, sugar, chips and fruits with high sugar content (bananas, cherries, cherries, grapes, figs).
By carefully following all the recommendations, you can lose up to 5 kg. per week.
During the diet it is allowed to consume black, green and herbal tea, coffee, cola and pepsi light, low fat cocoa (1 teaspoon per day), corn starch (1 tablespoon per day), skimmed milk powder (up to 3 tablespoons per day), wheat bran (1 tablespoon), baking powder, gelatin, vanilla and cinnamon, sugar substitutes (except glucose, fructose and sorbitol).
Attack
So the first stage - "Attack", lasts from 2 to 10 days (depending on the weight you want to lose), the duration is determined using the online calculator, which we discussed above, for example, if there are 5 extra pounds, then the "Attack" lasts 2 days, 5-10 kg. - 3 days, 10-20 kg. - 5 days. At this stage, the first results of the diet are clearly manifested, weight loss is 2-6 kg. At this time, fats are actively broken down, so a dry mouth and a slight odor may appear, but diet advocates argue that this is normal.
During the "Attack" the strictest food restrictions apply and the menu for every day includes only protein products:
- Lean beef or beef
- Beef kidney and liver
- Skinless chicken and turkey
- Calf or calf tongue
- Seafood and Fish
- Low fat bacon (we do not recommend it for consumption, because homemade bacon, unlike French, is not made from natural meat, but from ingredients of a questionable quality with chemical additives)
- Skimmed milk, kefir and cottage cheese
- Onions, garlic, spices, vinegar, salt, soy sauce and spices
In the first stage, you are not allowed to eat rabbit, pork, duck, goose. Eat 1, 5 tablespoons of oat bran daily. Eggs are allowed in limited quantities (no more than 2 yolks per day, whites - as much as you want), crab sticks - no more than 8 pieces per day.
An example menu during "Attack" might look like this:
1 day
Breakfast: scrambled eggs (2 eggs and 4 tablespoons skim milk), whole wheat bread and low-fat cottage cheese, coffee or tea
Lunch: Chicken soup
Snack pasdite: kefir
Dinner: steamed cutlets, bread
Day 2
Breakfast: bran and oatmeal
Lunch: ear
Snack pasdite: kefir
Dinner: chicken cutlets, tea or coffee
Day 3
Breakfast: cakes, tea or coffee
Lunch: roasted fish with herbs and lemon
Snack: Natural yogurt with oatmeal cake
Dinner: Seafood cocktail
Late Dinner: Cottage cheese
Day 4
Breakfast: salted goldfish with oatmeal cake, tea or coffee
Lunch: kefir roasted chicken breast
Snack: cottage cheese
Dinner: Omelette and Roast Beef
Late Dinner: Kefir
Day 5
Breakfast: bran bran with cottage cheese
Lunch: fish, mustard sauce
Snack: Natural Kos
Dinner: Casserole with cottage cheese
6 days
Breakfast: scrambled eggs, tea or coffee
Lunch: meat soup
Snack: kos
Dinner: grilled salmon fillet with mustard
7 days
Breakfast: casserole with cheese
Lunch: wear with oat bread
Snack: kos
Dinner: grilled meat with melted cheese
Remember that you do not need to limit yourself to portion size, you can eat as much as you want and a large selection of products allows you to create a menu for every taste.
On the internet you can find many interesting recipes for cooking according to the Ducan system, here are some of them.
Cutlets pule
Add 1 raw egg and 2 finely chopped boiled eggs, salt, pepper and green onion to the minced chicken (0, 5 kg. ). Fry without oil or steam.
Coffee cream
Soft low-fat cheese - 400 grams, sugar substitute - 10 measuring spoons, coffee - 2 teaspoons, water - 50 grams. Make coffee in 50 ml. water (if it is soluble, then simply dissolve), add the sugar substitute and drain into a bowl of soft cottage cheese. Beat the mixture with a mixer.
Ricotta Biscuits
1 egg white, low-fat ricotta cheese - 2 tbsp. spoons (or regular soft cottage cheese), oat bran - 2 tablespoons, sweetener. Mix the ingredients in a bowl, place in the form of biscuits in a pan and fry on both sides or bake in the oven for 7-10 minutes. When the biscuits are ready, top with the curd, sweetener and zest mixture (vanilla, cocoa).
Navigation
duringsht during the second phase - "Navigation" or "Alternation", you will achieve the desired result and the duration of the phase depends on how many pounds you plan to lose. As the name implies, at this time protein days differ from protein and vegetable days. If you need to lose weight less than 10 kg. , Then the scheme can change, for example, 1 day protein and 1 day - vegetables + protein, 3 days protein and 3 days protein + protein, 5 days protein and 5 days vegetable + protein. Choose the option that is right for you. But if the excess weight is more than 10 kilograms, then alternate 5 days protein and 5 vegetable-vegetables. Thanks to such a system, metabolism is normalized, toxins, toxins, fats and salts are removed from the body.
In the second stage, you can eat as much as your heart desires, using foods from the allowed list and adding vegetables: tomatoes, cucumbers, spinach, green beans, radish, asparagus, cabbage, celery, eggplant, squash. cabbage, mushrooms, carrots, beets, peppers. Do not eat potatoes, cereals and pasta, peas, corn, beans, lentils, olives, avocados and beans.
It is advisable to limit carrots and beets because they contain sugar; it is allowed to use tomato paste in small quantities during cooking. Every day you can choose only two products from those that are added, eat products from the first stage without restrictions. Another must: eat two tablespoons of oat bran every day.
The menu in the "Navigation" phase looks like this:
1 day
Breakfast: Herb omelette
Second breakfast: cottage cheese
Lunch: Tuna salad (tuna, green beans, hard-boiled eggs, herbs. Season with lemon juice, yogurt and black pepper)
Snack: Roasted chicken breast with vegetable salad
Dinner: boiled cabbage with herbs and spices, boiled beef tongue with horseradish
Day 2
Breakfast: Scrambled Eggs and Anti-Crime
Lunch: Meat soup with vegetables
Afternoon snack: bran pancakes with kefir
Dinner: grilled chicken breast with herbs and grilled vegetables (eggplant, zucchini, peppers, tomatoes)
Day 3
Breakfast: Bacon omelette
Lunch: hodgepodge
Afternoon snack: casserole casserole
Dinner: Grilled meat with vegetable salad
Day 4
Breakfast: boiled eggs, lightly salted salmon, oatmeal
Lunch: Meatballs with bran and bran
Afternoon Snack: Cheesecake
Dinner: Chicken cutlets with vegetable salad
Day 5
Breakfast: omelette and yogurt
Lunch: fish soup
Snack: cottage cheese
Dinner: Meat with roasted vegetables
Anchor
The "Consolidation" phase (or "Consolidation") was created to consolidate the result obtained in the first two phases and gradually return to the daily diet. Rice, bread, pasta, potatoes, vegetable oil, fruits are gradually added to the main products. Every day you should eat 2-3 tablespoons of oat bran and 3 teaspoons of honey. One day a week remains completely protein in order to avoid sudden weight gain. Pierre Dukan recommends protein on Thursday, but you can choose the day yourself based on your pace of life.
The duration of this phase depends on the amount of weight lost during the "Attack" and "Cruise" phases, calculated by the formula: multiply each kilogram lost by 10 days. For example, if you have lost 3 kg, then the "Sailing" should last 30 days, and if 10 kg, then it will take 100 days to fix it.
Consolidation includes one fruit a day, a slice of low-fat cheese and roast lamb or pork several times a week, a ration of "starchy foods" and a "stomach feast". Divide the third stage into two equal parts: during the first part you can eat one part of "starchy foods" (rice-120 gr. , 2-3 baked potatoes, buckwheat or pasta) per week and a "stomach feast""(meal, when you can eat whatever you want within the ration). In the second part, you can eat two servings a week of both.
Example of the menu at this stage:
1 day
Breakfast: apple and cinnamon cakes
Second breakfast: yogurt
Lunch: vegetable soup and chicken cutlets with oat bread
Snack: cheesecake
Dinner: grilled fish and vegetables
Day 2
Breakfast: roast chicken, boiled eggs and yogurt
Lunch: Soup with grilled vegetables and meat
Afternoon Snack: Cheesecake
Dinner: roasted meat with rice and vegetables
Day 3
Breakfast: Scrambled Eggs and Anti-Crime
Lunch: hodgepodge
Snack: Fruit
Dinner: fish and vegetables, glass of red wine
Day 4
Breakfast: casserole with blackberries
Lunch: Oat bran soup
Snack: kos
Dinner: Chicken cutlets with salad
Day 5
Breakfast: cheese and coffee cakes
Lunch: Soup with meatballs with vegetables
Snack: Fruit
Dinner: Grilled meat with grilled vegetables
Stabilization
The final stage of the Stabilization diet helps you switch to your daily diet so that you do not gain weight later. At this time, your eating habits will change completely, and you will know clearly which foods to avoid and which to limit.
You can eat everything, but do not get too tired of flour and fatty foods, and also include as much meat and vegetables in your menu as possible. In order to maintain the weight gained, follow these rules: eat 3 tablespoons of oat bran a day, stay on protein on Thursday, drink plenty of water and exercise or walk a lot. The more you do sports and pay attention to physical activity, the more likely it is that excess weight will never show up again.
Finally, write some recipes for the Ducan nutrition system:
Egg salad
Cut the boiled eggs into cubes, mix with a bunch of finely chopped green onions, add low calorie sour cream and the salad is ready.
Bread
2 tablespoons oat bran, 1 tablespoon wheat bran, 2 eggs, 3-4 tablespoons cornstarch, 2 tablespoons kefir, a box of low-fat soft cheese, 1 bag of baking powder. In a bowl, mix the starch, bran and salt everything. In another bowl, mix kefir, eggs and cottage cheese. We combine everything and put it in shape. Bake in the oven for 20-30 minutes.
Hack baked on foil
Marinate hake fillets in lemon juice, salt, add herbs, spices and bake in the oven for 15-20 minutes.
What other options can you suggest?
The group of protein diets, in addition to the Ducan diet, includes the classic French diet and the paleo diet, which Ducan himself calls a copy of his weight loss strategy.
French Diet
The classic French protein diet is created for 14 days, at this time you must strictly adhere to the menu, deviation from the established diet is not strictly allowed. The diet is based on meat, fish, eggs, vegetables, herbs, fruits and dry rye bread. Bread and pastries, sugar, fruit juices, various salts and pickles, as well as alcohol are prohibited.
The technique is quite effective and guarantees weight loss of 4-8 kg. However, like most diets, it is poorly balanced, so you should not stick to it for too long. Another disadvantage of the French diet in a difficult diet that not everyone can handle. I would like to draw your attention to the fact that the menu often suggests the use of sausage or boiled bacon, and this moment causes confusing comments in the forums.
However, it should be borne in mind that our diet came from France, and the quality of products, especially bacon and sausage, is completely different in our country. If in France bacon is made from natural meat, then we can not boast of it, so we recommend that our readers replace sausage with natural meat.
The 7-day menu of the French diet looks like this:
1 day
Breakfast: black coffee
Lunch: two eggs, lettuce, tomatoes
Dinner: 100 grams of lean cooked meat, lettuce
Day 2
Breakfast: black coffee, rye crouton
Lunch: a piece of cooked meat (100 grams)
Dinner: Salad with boiled meat and lettuce
Day 3
Breakfast: coffee and rye croutons
Lunch: a medium fried carrot in vegetable oil, 1 tomato and a tangerine
Dinner: Salad with cooked meat, lettuce and two boiled eggs
Day 4
Breakfast: same as the previous days
Lunch: a medium raw carrot, 100 grams of cheese and an egg
Dinner: fruit and kefir
Day 5
Breakfast: a medium raw carrot with fresh lemon juice
Lunch: tomatoes and 100 gr. boiled fish
Dinner: 100 gr. boiled beef
6 days
Breakfast: coffee
Lunch: boiled chicken, green salad
Dinner: Boiled beef
7 days
Breakfast: Green Tea
Lunch: boiled beef and orange
Dinner: Chicken with Lettuce
The menu of the second week repeats the presented ration or you can create your menu from the same products only in another combination. The introduction of new products is not allowed.
Dieta Paleo
This diet is otherwise called the "cave people diet", its essence is that you should eat like our distant ancestors. Before the food revolution 10, 000 years ago, people ate meat, fish, seafood, vegetables, fruits, nuts, and berries. Then man invented agriculture and cereals and dairy products began to dominate the diet. In the modern world, hydrogenated fats and refined sugar, flavor enhancers and colors have been added to the menu.
todaySurprisingly, research supports this theory. In 2008, Karolinska University scientists transferred a group of men and women to the Stone Age menu. At three weeks, calorie intake decreased by 35%, blood pressure dropped by 5%, and the risk of blood clots was reduced by 72%.The main feature of the paleo diet is that you can eat as much as you want, just follow all the products to repeat the diet of ancient people. Interestingly, this technique does not limit the intake of proper fats and carbohydrates. The diet helps to normalize blood sugar levels, lower cholesterol levels and helps to lose excess pounds due to the large amount of protein and the combination of meat with vegetables and fruits.
The diet is based on all types of lean meats, fish and seafood, eggs, fruits (except dried fruits), vegetables, except potatoes and corn, nuts. All cereal products should be excluded (they cause inflammatory processes in the body), milk and dairy products (they often contain hormones due to dishonesty of producers), flour and confectionery products and fast food.
paleo diet menu can be not only delicious, but also healthy:
Breakfast: for two servings a handful of frozen berries, 3 handfuls of red currants, 1 cup of refined sugar, a handful of chopped hazelnuts, 2 large pieces of jasmine tea, lemon.
Spread the currants on a tray and sprinkle with sugar, when the sugar has dissolved, transfer everything to a bowl. Put the other frozen berries in a pan and put on the fire when they leave the juice, add the jasmine tea, pour the lemon juice and stir. Pour the mixture over the red currants, sprinkle with chopped nuts and eat.
Lunch: 4 servings - 4 chicken breasts, 6 turnip tubers, 5 small turnips, 4 peeled rutabaga tubers, 10 small beets. Marinade: A good serving of olive oil, lime juice, 3 chopped chili peppers and 3 cloves of garlic, a pinch of coriander, cinnamon, ginger, dried parsley and oregano.
Mix the marinade ingredients and rub the chicken breasts with them. Place the tubers on foil and oiled fields, bake for 40 minutes in a preheated oven at 220 degrees. Grind the breasts for 12 minutes (turn once). If there is not enough salt, then add some cooked food.
Dinner: Mackerel with salad. For 4 servings, you will need 4 mackerel, lime, olive oil. Stir the fish with a mixture of mustard and olive oil, fry on each side for 5 minutes. Take a large curved arm, cut 4 tomatoes, 1 cucumber, 1 red onion in it and cover with a mixture of olive oil, lemon juice and pepper. Serve the fish and salad nicely and garnish with lime wedge, you can now enjoy a wonderful dinner.
What they say about the Ducan diet
Dukan diet is very popular, actively discussed, groups and blogs are created on social networks, in which are published recipes, reviews of doctors and those who lose weight on the diet.
Among celebrities Jennifer Lopez, Gisele Bündchen, Keith Middleton and American culinary expert Gina Keatley are addicted to the Ducan diet. Overall, the reviews confirm the effectiveness of the diet and active weight loss, however, there are also negative comments, so I would like to emphasize once again that the diet should be strictly adhered to according to the rules, you can not sit on itfor a long time, because an imbalance in the diet leads to a number of diseases.
Often negative reviews are associated precisely with non-compliance with dietary rules and self-activity, so we recommend that you avoid being creative and stick to the plan. The effect of diet on the body is individual, listen carefully to your feelings and if you think the diet is not right for you, then choose another option.
There is a myth that the Ducan diet is banned in France and Europe, but in fact it is not true because the authorities can not ban the diet. However, the British Association of Nutritionists in the UK (one of the oldest such organizations, founded in 1936) has criticized the Ducan diet many times and for several years called it the worst popular diet.
Negative nutritionist opinion is based on an unbalanced diet and insufficient calories. Doctors warn that by adhering to a diet, you will face a lack of vitamins and minerals, poor digestion (limited consumption of vegetables and fruits) and a lack of energy (low carbohydrates). If the Ducan Diet is used by a person who works actively (it does not matter if he is engaged in mental or physical work), then there is a significant health risk.