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 to use only permitted foods in any quantities.
Basic principles of the Ducan diet
The basis of the Pierre Ducan diet was the restriction of certain nutrients. In particular, the consumption of carbohydrates and fats decreases. At the same time, nutrition is shifting in favor of protein foods. As such, there is no limit to the amount of food consumed. Isn't that happiness? Have as much as you want and lose weight at the same time. It is true that lovers of chocolates, sugar rolls and pastries will find it harder. Eventually, these products will have to be excluded from the diet.
It has long been known that protein is the main building block for muscle in the human body. Its importance should not be underestimated in any way. Protein contains 80% non-essential amino acids and 20% amino acids that the body cannot synthesize on its own. In addition, these 20% are in different types of products. That is why it is so important to eat a variety of protein foods. Then the body will receive a full set of important amino acids for the body.
An important difference from other diets is the presence of clear stages. In no case should they be violated or reversed. Weight loss will be followed by four phases of the diet:
- Attack.
- Alternation.
- Stabilization.
- Anchoring.
The first two steps are clearly aimed at 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 a diet you will not only regain your original weight, but also add a few extra pounds.
Pros and cons of the 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 does not return. The new body weight remains at the same level for a long time. The basic rule is that after the end of the diet you can not immediately start eating everything you come across. 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 much sense of limitation, as with any mono diet. A person who loses weight from starvation does not experience dizziness and fainting.
But it is important to say about the shortcomings of Dukan's diet. Not many of them, but are:
It is important to consult your doctor before starting the diet. All diets have contraindications.
- Quite a large load on the internal organs. This is especially true for the kidneys. Large 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 they fail, then the concentration of ketone bodies in the blood plasma may increase and doctors may diagnose ketosis.
- Weight loss will make you feel the taste of acetone in your mouth. Health may deteriorate slightly.
- A high protein diet can lead to constipation.
- In addition, a drastic reduction in fat intake can adversely affect women's health.
Fats in the female body are responsible for the menstrual cycle. Lack of them can lead to malfunctions in the reproductive system.
It is also worth talking to your doctor about vitamins. If you limit the consumption of certain foods, then many useful substances that are necessary for the body will stop flowing with them.
Eating rules at every stage of the Ducan diet
As mentioned earlier, the Ducan diet consists of four stages. At each stage of the diet you can eat a certain list of foods. Under no circumstances should you add anything to the list of products.
Oat bran is allowed throughout the diet. They are needed to reduce the risk of constipation.
1st phase of the diet - "Attack"
The first stage of the diet lasts from two to seven days, depending on the desired result. The stage is called an attack because there is currently a sharp reduction in carbohydrates and fats in the diet. Special foods stimulate the body to break down fat. Metabolism is accelerated and weight loss occurs. During this stage you can lose up to 4 pounds of excess weight. It is important to consume only 72 permitted protein foods.
2nd phase of the diet - "alternation"
This stage can last from one week. The maximum period is not limited and depends on the desired result. On average, about 1 kilogram is lost per week. The "alternative" phase is also called a "cruise". 28 vegetables are added to the already existing 72 products.
Stage 3 of the diet - "Consolidation"
This phase is necessary to consolidate the result already obtained. If after two phases a lot of high-calorie foods are suddenly introduced into the menu, then the weight will return. According to the rules developed by Pierre Ducan, the fixation must last 10 days for every kilogram lost 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 amount of pounds can look very different. During and after the diet you should exercise and lead an active lifestyle.
Menu for each day of the diet
There is no limit to the amount of food, but you still can't overeat. Moderation is important in everything.
There are many free resources that contain recipes for photos for people on the Ducan diet. Thanks to the huge table with permitted products you can prepare delicious and satisfying meals.
Below is an example diet 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 come up with your own menu for the whole week or follow the list below. Every woman must decide what will be more comfortable in her case.
Monday
- Breakfast - scrambled eggs and coffee.
- Lunch - chicken cutlets and kefir.
- Snack - cottage cheese.
- Dinner - seafood and tea.
Tuesday
- Breakfast - casserole with cottage cheese and tea.
- Lunch - meat soup with boiled eggs.
- Snack - yogurt.
- Dinner - cutlets and tea.
Wednesday
- Breakfast - bran cakes with melted cheese and coffee
- Lunch - fish cakes.
- Snack - casserole of cottage cheese.
- Dinner - roast meat and kefir.
Thursday
- Breakfast - scrambled eggs, coffee with lightly salted salmon.
- Lunch - fish soup with bran bread.
- Snack - cottage cheese.
- Dinner - grilled chicken fillet and tea.
Friday
- Breakfast - bran bread with turkey ham and coffee.
- Lunch - boiled beef tongue.
- Snack - casserole with cottage cheese.
- Dinner - boiled shrimp and tea.
Saturday
- Breakfast - pancakes with bran and tea.
- Lunch - meatball soup.
- Snack - syrniki.
- Dinner - fish stew and tea.
Sunday
- Breakfast - poached egg and coffee.
- Lunch - meatball soup.
- Snack - yogurt.
- Dinner - turkey cutlets and kefir.
Remember 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 phase, some carbohydrate-containing foods can be introduced into the diet. The duration of the stage 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 cottage cheese and tea.
- Lunch - fish meatballs and salad of cucumbers, tomatoes and lettuce, sprinkled with lemon juice.
- Snack - yogurt.
- Dinner - cutlets and tea.
Wednesday
- Breakfast - bran cakes with lightly 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 - bran bread with turkey ham and coffee.
- Lunch - boiled beef tongue.
- Snack - casserole with cottage cheese.
- Dinner - vegetable stew with turkey and tea.
Saturday
- Breakfast - pancakes with bran and tea.
- Lunch - stewed beef liver.
- Snack - syrniki.
- Dinner - fish stew with vegetables and tea.
Sunday
- Breakfast - cottage cheese with yogurt.
- Lunch - meatball soup.
- Snack - yogurt.
- Dinner - fish cakes and tea.
The third phase of the Ducan diet is "consolidation". The basic diet is almost the same, but there are some good supplements. On Saturday, add a glass of red wine for dinner. You can add some dessert. The basic rule is that you cannot 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 garnish (rice, pasta). But you have to cook all the dishes without butter.
This phase of the diet is not designed for weight loss. By this time, the desired result must already be achieved. All you have to do is secure it. Once a week it is necessary to make a protein day from the week of the attack. Pierre Ducan advises you to do it on Thursday.
The fourth stage does not imply any prohibitions. It is important to approach the process of eating rationally and not to overeat. It is recommended to fast once a week and eat only foods from the "attack" phase.