The Ducan diet is one of the most popular ways to lose weight. Developed by French nutrition expert Pierre Ducan. The essence of the diet is to use only authorized foods in any amount.
Principles of the Ducan diet
The diet of Pierre Ducan was based on the restriction of certain nutrients. In particular, the consumption of carbohydrates and fats is declining. At the same time, the diet is shifting in favor of protein foods. Accordingly, the amount of food consumed is not limited. Isn't that happiness? You have as much as you want and at the same time lose weight. True, lovers of chocolate, sugar buns and sweets will have a harder time. After all, these products should be excluded from the diet.
It has long been known that protein is the main building block of the muscles of the human body. Its significance should by no means be underestimated. The protein contains 80% non-essential amino acids and 20% amino acids that the body alone cannot synthesize. Moreover, this 20% is found in different types of products. That’s why it’s so important to eat a variety of protein-rich foods. The body then receives the full set of amino acids that are important to the body.
An important difference from other diets is the presence of clear sections. Under no circumstances should they be violated or reversed. Weight loss is done through four phases of the diet:
- Attack.
- Alternation.
- Stabilization.
- Anchoring.
The first two steps are clearly focused on losing weight. And the last two will help consolidate the result for a long time. Together, this helps to avoid the yo-yo effect.
The "yo-yo" effect is the likelihood that after a diet, not only will your original weight return, but you will also add a few extra pounds.
Advantages and disadvantages of diet
The undoubted benefits of diet must be said. If everything is done according to the rules, the excess weight will not be returned. The new body weight will remain at the same level for a long time. The main rule is that once you finish your diet, you can’t start eating everything that is at hand right away. Follow your dietitian's recommendations.
The advantage of diet is that there is no feeling of hunger. The diet includes 100 different dishes. As a result, there is no feeling of being limited as with any mono diet. A person running out of hunger does not experience dizziness or fainting.
But it is important to say the disadvantages of the Ducan diet. There aren't many of them, but they are:
It is important to consult your doctor before starting your diet. All diets have contraindications.
- Quite a heavy load on the internal organs. This is especially true for the kidneys. Large amounts of ketone bodies formed due to protein products must be removed from the body in a timely manner. In this case, the main burden is on the kidneys. If they cannot cope, the concentration of ketone bodies in their blood plasma may increase and doctors may diagnose ketonosis.
- When you lose weight, acetone may taste in your mouth. Your health may get a little worse.
- A high protein diet can lead to constipation.
- In addition, drastic reductions in fat intake can negatively affect women’s health.
Fats in the female body are responsible for the menstrual cycle. Their deficiency can lead to a malfunction of the reproductive system.
You should also talk to your doctor about vitamins. If you restrict your consumption of certain foods, many of the beneficial substances that your body needs will stop flowing with them.
Nutritional rules at all stages of the Ducan diet
As mentioned earlier, the Dukan diet consists of four stages. You can eat a specific food list at each stage of your diet. Under no circumstances add anything to the list of products.
Oatmeal is allowed throughout the diet. They are needed to reduce the risk of constipation.
Phase 1 of the diet - "Attack"
The first stage of the diet lasts two to seven days, depending on the desired result. This stage is called an attack because there is currently a sharp decrease in carbohydrates and fats in the diet. Special foods stimulate the body to break down fats. Metabolism speeds up and weight loss occurs. You can lose up to 4 pounds of weight at this stage. It is important to eat only 72 approved protein foods.
Phase 2 of the Diet - "Change"
This section can last for a week. The maximum duration is not limited and depends on the desired result. On average, you lose about 1 kilogram per week. The "alternative" phase is also called a "cruise. "28 vegetables will be added to the existing 72 products.
Diet Stage 3 - "Consolidation"
This phase is necessary to consolidate the result already achieved. If a lot of high-calorie food suddenly gets on the menu after two phases, the weight returns. According to the rules developed by Pierre Dukan, the recording must last for 10 days for each kilogram delivered in recent weeks.
Stage 4 of the 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 kilogram quantity can look completely different. You should play sports and lead an active lifestyle during and after your diet.
Menu for your diet every day
There is no limit to the amount of food, but don’t eat too much. Moderation is important in everything.
There are several free resources that include photo recipes for those following the Ducan diet. Thanks to the huge table with licensed products, you can prepare delicious and satisfying food.
Below is a sample diet for each day of the diet. Skipping meals is not desirable.
The average duration of the first stage of the diet is 7 days. You can create your own menu for the whole week or follow the list below. Every woman has to decide what will be more comfortable for her.
Monday
- Breakfast - scrambled eggs and coffee.
- Lunch - chicken and kefir.
- Snack curd.
- Dinner - seafood and tea.
Tuesday
- Breakfast - casserole with cottage cheese and tea.
- Lunch - broth with boiled eggs.
- Snack - yogurt.
- Dinner - slices and tea.
Wednesday
- Breakfast - bran loaves with melted cheese and coffee
- Lunch - slice of fish.
- Snack casserole with cottage cheese.
- Dinner - fried meat and kefir.
Thursday
- Breakfast - scrambled eggs with lightly salted salmon.
- Lunch - fish soup with bran bread.
- Snack curd.
- Dinner - grilled chicken fillet and tea.
Friday
- Breakfast - bran bread with turkey and coffee.
- Lunch - boiled beef tongue.
- Snack casserole with cottage cheese.
- Dinner - boiled shrimp and tea.
Saturday
- Breakfast - bran pancakes and tea.
- Lunch - soup with meatballs.
- Snack - syrniki.
- Dinner - fish stew and tea.
Sunday
- Breakfast - poached eggs and coffee.
- Lunch - soup with meatballs.
- Snack - yogurt.
- Dinner - turkey slices and kefir.
Let’s not forget the importance of water in your diet. At least 1, 5 liters of clean water per day should be drunk without gas.
In the second phase, some foods containing carbohydrates can be included in the diet. The duration of the section is chosen individually. Below is a weekly meal option.
Monday
- Breakfast - scrambled eggs and coffee.
- Lunch - chicken and kefir.
- Snack curd.
- Dinner - seafood and tea.
Tuesday
- Breakfast - casserole with cottage cheese and tea.
- Lunch - fish meatballs and cucumber, tomato and lettuce salad sprinkled with lemon juice.
- Snack - yogurt.
- Dinner - slices and tea.
Wednesday
- Breakfast - bran loaves with lightly salted fish and coffee
- Lunch - vegetable soup with beef.
- Snack - bran pancakes and tea.
- Dinner - fried meat, salad and kefir.
Thursday
- Breakfast - omelette with ham and coffee
- Lunch - fish soup with bran bread.
- Snack curd.
- Dinner - meat rolls with cream cheese and tea.
Friday
- Breakfast - bran bread with turkey 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 - stewed beef liver.
- Snack - syrniki.
- Dinner - fish stew with vegetables and tea.
Sunday
- Breakfast - cottage cheese with yoghurt.
- Lunch - soup with meatballs.
- Snack - yogurt.
- Dinner - fish slices and tea.
The third phase of the Ducan diet is "consolidation. " The basic diet is pretty much the same, but there are some delicious supplements. Add a glass of red wine for dinner on Saturdays. You can add some dessert. The main rule is not to include dessert and alcohol in the diet for a day or two. You can add berries, a banana or nuts to one meal once a day, you can add garnish (rice, pasta) once a week for lunch or dinner, but all dishes should be cooked without oil.
This stage of the diet is not for weight loss. By now, you need to get the results you want. All that remains is to insure. It is necessary to have a protein day once a week from Attack Week. Pierre Ducan advises on Thursday.
The fourth stage does not constitute any prohibition. It is important to approach the nutrition process rationally and not eat too much. It is advisable to have a fast once a week and eat only food from the "attack" phase.