Pierre Dukan is a French nutritionist with forty -year research experience in dietetics.In the early 70s, he began work on creating a weight loss technique that could work for each patient-regardless of the problems that caused obesity.
After the publication of the book “I do not know how to lose weight” (which, however, was not the first), World Glory came to Dukan.The followers of his system, who managed to significantly lose weight, are calculated in tens of thousands around the world.To date, Pierre Dukan has released 19 books with a common account, which are translated into more than 10 languages and are sold by millions.
Ducan's diet is not temporary.The meaning of this technique is that a weighty person who wants to maintain the result must adhere to certain rules in nutrition throughout life.There are many clubs and forums in which adherents of food on Ducan exchange opinions and recipes, as well as morally support beginners who decided to embark on the path of normalization of weight.
General principles of Ducan diet
A slogan that helps to promote the system - “Eat as much as you want,” meets the basic principle of the system.Portations are really not normalized, but the restrictions concern the products themselves, gas stations, spices and the method of cooking, which will still require you to certain self-organization and willpower.The first thing to do to everyone who wants to lose weight according to the Ducan method is to take a test on the official website to determine their perfect weight.
There will also be determined the duration of each stage of losing weight up to the day.The test takes into account not only the simplest principles for determining the normal weight, such as the ratio of “growth-wes-chirin of the wrist”, but also more personal factors: what was the minimum and maximum weight, are there children and how many of them, how long have a weight gain, etc.Such “meticulousness” helps to calculate an individual scheme and determine the type of physique and individual characteristics of the body.
The diet of Dukan consists of 4 parts - phases - each of which performs a strictly defined function in the process of normalization and stabilization of body weight: “attack”, “cruise”, “consolidation” (“fixing”) and “stabilization”.Despite the fact that the losing weight reaches normal weight, as a rule, already between the second and third period of the diet, the last two phases are needed to stabilize the weight and consolidate life -based food habits.
For each phase, permitted and prohibited products are allocated, however, one product - oat bran - is mandatory for use at the first three stages daily.Also, subject to Dukan’s diet, it is necessary to reduce salt consumption as much as possible and increase the amount of water to 2 or more liters per day.This will help to remove excess moisture from the body and accelerate the processes of fat burning.
Ducan’s diet is built in such a way as to organize a significant weight loss at the first stage, and then achieve weight loss for 1 kg every week.Based on this, the whole system of weight loss is built.This diet is strictly protein, which becomes clear already at the first stage.Protein products are allowed to be consumed almost without restrictions, but with fats and quick carbohydrates you will have to part almost completely - up to the third phase.
This has its drawbacks, which, as a rule, are not covered on dietary sites, and which we will talk about a little later.In addition, a prerequisite for losing weight according to the Ducan system is an increase in physical activity, the minimum duration and intensity of which is determined at each stage individually.The short designation of the basic principles of the Ducan method is as follows:
- Compilation of a personal scheme of losing weight depending on individual characteristics;
- The allocation of four periods of diet, which cover both the period of normalization of weight and its lifelong control;
- Mostly protein and protein-vegetable diet;
- The long duration of the diet, since this plan, although it can be used by people with insignificant excess weight, is still more designed for patients with varying degrees of obesity;
- Smooth weight loss - 1 kg per week;
- Alcohol, sugar, starchy products and sweet fruits with a high sugar content are completely prohibited;
- The presence of physical activity;
- Salt restriction;
- Daily use of oat bran;
- Food without portion restrictions;
- The almost complete exclusion of fat and products that delay water at all stages of weight loss.
Now that we see the overall picture of the Ducan method, the time has come to take a closer look and understand the details.
How long will the diet last?
As mentioned earlier, an individual scheme of weight loss can be calculated by passing the test on the official website.However, the approximate plan (depending on how many kilograms you want to lose, and given that the last phase lasts life) will look like this:
- 5 kg: 2 days - attack, 15 days - cruise, 50 days - consolidation;
- 10 kg: 3 - attack, 50 - cruise, 100 - consolidation;
- 15 kg: 4, 85, 150;
- 20 kg: 5, 120, 200;
- 25 kg: 7, 155, 250;
- 30 kg: 7, 190, 300;
- 40 kg: 9, 250, 400;
- 50 kg: 10, 330, 500;
- etc.
As you can see, Ducan’s diet does not mean lightning -fast changes - it is aimed at maintaining the result and preventing the re -set of weight in the future.
The first phase.Attack
This is an exclusively protein phase, during which it is allowed to consume 72 low -fat protein products.It is the least long (from 2 to 10 days) and is intended mainly for such purposes:
- Give a psychological impetus to weight loss, since during this period you can lose from 1.5 to 6 kg.This gives motivation and the ability to evaluate prospects, as well as get the first compliments in the spirit of "You pulled up!"And “you look good”, which sets up to further struggle;
- Remove excess water.Many weight loss systems use this technique to achieve faster fat burning.Water metabolism is associated with lipolysis (roughly speaking, with fat metabolism and elimination of lipids from fat cells), and the faster you get rid of excess water, the faster you will get the opportunity to get rid of excess fat;
- Configure the body and psyche to a new long diet.
Permitted and prohibited products
- Meat: lean, without skin and fat (and only the least fatty pieces): veal, beef, rabbit, low -fat poultry without skin, horseman is allowed with the exception of the file part and anthrakot.Forbidden: pork, lamb, duck and goose meat.From offal, you can use beef, veal, chicken and turkey liver, kidneys, tongue.A limited amount of lean low -fat ham with fat content of up to 4%is also allowed;
- Fish.All, without exception, is allowed, including fatty varieties, caviar and milk;
- Crustaceans and mollusks, as well as unsalted and low -fat products from them;
- Eggs.Proteins are allowed without restriction, but the yolks will have to limit 2 pcs.per day;
- Small dairy products are allowed, but provided that the fat content is 0% or a little more.If you use dry milk, you need to limit its consumption up to 3 tbsp.per day.
All of the above products should be prepared without the use of fat.It is most desirable to bake, cook and simmer, but you can fry them without oil in a pan with anti -stick coating.From drinks and additives to dishes, you can use the following:
- Drinks: various teas are allowed, including herbal, as well as coffee, pure water, diets and other dietary drinks;
- Sauses: any vinegar (apple, grape, balsamic), soy sauce, lemon juice (allowed only as a sauce or seasoning; drink lemonade and there is a lemon), mustard is allowed in very moderate amounts (due to its ability to delay water), tomato paste without sugar and with a small amount of salt is allowed in an amount of 2 tbsp.per day, olive or rapeseed oil - 1 coffee spoon, paraffin oil - 1 tbsp.(in no case do not heat and do not fry on it, when used, dilute with soda water 1: 1);
- Sweet: you can consume sucrotor with zero calorie content.Other sweet blowing (glucose, fructose, agave syrup or corn syrup, sorbitol, etc.) is completely prohibited;
- Culinary additives: gelatin or agar-agar, baking powder, soda, yeast;
- Salt: 1 (or less) coffee spoon without a hill per day;
- Crab sticks: up to 8 pcs.per day;
- Cornishons: 2 small per day;
- Protein powders and cocktails - without restrictions (provided that they are low -fat or completely low -fat).
Mandatory additions
- Drink at least 2 liters of water;
- Be sure to work at least 20 minutes a day.It is advisable to connect another activity;
- Eat daily 1.5 tbsp.oat bran.
Features of the first phase
- Unpleasant odor is possible from the mouth.This is the problem of all protein diets, and it is associated with fermentation in the digestive system.As a rule, it disappears when the next phase is switching;
- Dry mouth.It is also associated with a protein diet.It causes water excretion and, as a result, some symptoms of dehydration.In this case, just carry a bottle of water with you and drink in small portions.If after several days the dry mouth remains or other alarming symptoms remain, it is worth interrupting the diet and see a doctor;
- In the first few days, fatigue is possible, which is associated with a low blood sugar;
- If your "attack" is longer than 3 days, then constipation and non -stomach pain are possible.If the pain becomes significant, consult a doctor.
The second phase.Cruise (alternation)
This phase lasts an average of two months to six months.It is also associated with the use of mainly protein products.During this time, you, as planned, will reach your perfect weight.It remains only to consolidate the result and educate the correct food behavior for the rest of life.
During the second phase, 28 vegetables are added to the diet and the rules regarding the additives are slightly weakened, and the number of bran in the menu increases to 2 tbsp.per day.“Cruise” lies in the fact that you have to alternate protein and protein and vegetable days.Ducan recommends alternating these days through one, but you can choose another scheme for yourself, for example, 2 in 2 or 3 in 3 days.
Permitted and prohibited products
- All products of the first phase are allowed;
- Of the vegetables, you can eat cucumbers, tomatoes, pepper, radishes, asparagus, fennel, patch beans, various onions, pumpkin, cabbage, celery, spinach, eggplants, ENIZHAY, zucchini.In limited quantities, carrots and beets are allowed.You can also eat all kinds of greens and some necra -sailing vegetables;
- You can eat any mushrooms;
- In addition, you can add 1 tbsp to the diet.Ketchup or a portion of skim yogurt with fruits, as well as 1 tsp.cocoa or corn starch.However, only any 2 of these products can be consumed per day;
- The list of permitted additives is replenished with lemon and its zest, flavorings without oil and sugar, low -powered broth cubes, sweets and gum with aspartam instead of sugar;
- A portion of vegetable oil is increased to 1 tsp;
- Tomato paste on protein and vegetable days can be consumed without restrictions, in protein-no more than 1 tbsp;
- Avocado, legumes (except for patching beans), corn, potatoes, olives and olives, all types of cereals and, of course, pasta;
- Artichokes can be consumed moderately;
- It is allowed to eat 1 tbsp.wheat bran with constipation;
- Dairy products, even low -fat, need to be limited up to 1 kg per day;
Mandatory additions
- The time of the obligatory alley increases to 30 minutes a day;
- Daily portion of oat bran increases to 2 tbsp.;
- The drinking regime remains unchanged.
The phase is the third.Consolidation (consolidation)
This phase prepares you for normal nutrition and helps to consolidate the result to avoid weight return.The duration of this phase is calculated according to a simple formula: the number of lost kilograms is multiplied by 10 days.Thus, if you have lost 36 kg, then the duration of the consolidation phase will be about a year.In this phase, certain culinary joys are allowed: portions of starchy dishes and boot days.
The latter are called the "Feast of the Soul" and include a whole festive meal of aperitif, the first, second and dessert.During this meal, you can afford to eat absolutely any products.However, there are also their restrictions on loading days, which will be considered below.The phase itself is conditionally divided in half.During the second half of the consolidation, the number of permitted loading days increases.
If in the first half of this phase you can allow 1 portion of starchy products and one festive meal per week, then in the second period the number of such pleasures doubles.During this period, you need to determine one day a week, which will be protein-unloading-you will eat protein food from products allowed in the “Attack” phase.You need to observe such unloading for life in order to maintain weight normal.
Permitted and prohibited products
In addition to products present in previous phases, they are also added to the daily diet:
- 2 pieces of whole grain bread;
- 40 g of solid cheese (except for the melted, goat and mold).Also, the cheese should not be fatter than 40%;
- 1 fruit the size of a fist or a cup of berries, a slice of melon or watermelon.Avoid bananas, cherries, cherries, grapes, figs;
- In unlimited quantities, lamb, pork and bacon are allowed;
- The permitted amount of vegetable oil increases to 1 tbsp.
Rules for loading meals
- Do not take the supplement;
- Do not arrange 2 boot days in a row;
- The meal should consist of the first dish, the second dish, dessert and aperitif (wine and cheese).
Allowed starchy products
- Pasta.No more than 220 g. You can season with tomato paste or sauce from fresh tomatoes with onions and spices.It is allowed to add a little parmesan to pasta;
- Rice, wheat porridge, bulgur, couscous.No more than 200 g;
- Legumes - beans, peas, chickpeas, lentils, etc.No more than 220 g;
- Potato.No more than 125 g. Only in a uniform or baked in foil.
In addition, the dose of oat bran increases to 2.5 tbsp, and the duration of walks should be at least 25 minutes a day.
Fourth phase.Stabilization
This is not so much a phase of a diet as a new way of life, since to prevent a re -set of weight, you will have to change food habits forever.Your new gastronomic rules sound like this:
- One day a week is protein.Eat on the principles of "attack";
- Drink at least 2 liters of water per day;
- Walk at least 20 minutes daily;
- Refuse the elevator, escalator and, if possible, public transport;
- Consume 3 tbsp.oat bran daily;
- Take care of any sport or physical activity.Among the variety of options, you can find what will certainly bring you not only benefits, but also pleasure: dancing, hand -to -hand combat, gym, running, swimming, etc.
What to do if there was a breakdown?
No one is safe from failures and minutes of weakness.You just got on a diet - and then guests with wine and cake came to you!You do not tolerate protein diets, and hunger was simply unbearable.Or maybe you could not resist the New Year's overeating.
Excuses can be found, but the fact remains - you fell and dared everything that you had in the refrigerator or in the sweets department of the nearest store.This is not a reason to throw a diet or start all over the beginning.You just need to “punish” yourself with additional restrictions, tearfully swear that you do not repeat your mistakes, and move on to your goal.
- Regardless of the phase, “punish” yourself with 1-2 protein days.If you fell off at the "attack" stage, then extend it for 2 days;
- Limit salt consumption to a minimum for 4-5 days;
- Increase sleep time by 2 hours for the sleepless period;
- Walk at least an hour a day for 3-7 days, depending on how much you fell off.
Ducan diet recipes
You do not have to choke on cereals and a lean boiled breast, as is the case during the observance of many diets.In addition, amateur culinary specialists are very suffering from the fact that they cannot realize their potential during weight loss.The followers of Ducan’s diet, who do not like monotonous food, came up with hundreds of recipes and adapted many dishes to the rules of their favorite diet!
Pancakes with bran
Ingredients:
- Oat bran - 2 tbsp;
- Wheat bran - 1 tbsp;
- Soy isolate - 1 tbsp.;
- Egg - 1 pc.;
- Baking powder - 1 tsp;
- Sweetener - 4 tablets;
- Low -fat leaven or kefir - 2 tbsp;
- The flavor is optional.
Preparation:
Mix the ingredients, let them brew for 15-20 minutes.Put a spoon on a dry anti -stick pan.Fry over low heat until cooked, not very browning.
Curd dumplings
In general, you can make them with any filling from the list of permitted products.You can even put a little lean minced meat and make a dish similar to dumplings.
Ingredients:
- 250 g of cottage cheese;
- 2 tbsp.corn starch;
- Egg;
- Salt to taste;
- The filling is optional.
Preparation:
Mix the ingredients.Shoot with a spoon the required amount of cottage cheese mass, form a “cake”, put the filling and pinch the edges, roll the ball for reliability.Cook in slightly salted water to surfacing, like ordinary dumplings.
Zucchini stuffed with meat and cottage cheese
Ingredients:
- Zucchini-1-2 pcs.;
- Cottage cheese or fried Brynza - 150 g;
- "Allowed" meat or minced meat from it - 250 g;
- Egg - 1 pc.;
- Garlic - 1 clove;
- Greens - 2 tbsp;
- Salt and pepper - to taste, but as little as possible.
Preparation:
Carefully cut off the tails from the zucchini - so that the correct cylinder turns out as much as possible.It is advisable to choose even straight zucchini already during the purchase.With the help of a knife and spoons, scatter the core from the zucchini.Do it carefully so as not to break through the skin.Finely chop the meat.Chop the pulp of the zucchini, salt, let stand for 15-20 minutes and squeeze the juice.
Mix the meat, pulp of zucchini, cottage cheese/feta cheese, egg and greens.Salt.Carefully stuff the zucchini with the resulting mixture.Put in a container or shape, bake for 20-30 minutes at a temperature of 200-220 degrees.If you have a mixture for the filling, you can add 1 tbsp.bran and bake the meatballs in skim yogurt with soy sauce and spices.
A spoon of tar in the Dukanov diet
All kinds of sites talk a lot about the advantages of Ducan’s methodology - and completely forget that she, like most diets, has another side: contraindications and shortcomings.Since the diet of Dukan is a protein expressed, all the disadvantages of such systems are inherent in it, including a possible violation of hormonal background and chronic constipation.In addition, quick carbohydrates, which are considered enemies of figure No. 1, also serve as the main fuel for the brain.
At first, you may have inhibitance, drowsiness, deterioration of cognitive functions and moods.If you have any problems with the digestive system, think twice.Before switching to a protein diet, you must definitely consult a doctor who observes your disease, or other competent specialist.Keep in mind that some hormones are also sensitive to proteins in the diet.
If you have problems with pancreatic hormones or a pituitary gland, seek advice to your endocrinologist.Also, Ducan’s diet is categorically not suitable for pregnant women - it is not only capable of strengthening some inconvenience inherent in this state, but also not balanced.During pregnancy and breastfeeding, if you are afraid to gain weight, just go to a healthy diet for pregnant women, which takes into account not only your problems with weight, but also the needs of the fetus.
Ducan system: results and reviews
There is a lot of talk about the appropriateness of the use of oat bran.Among the adherents of the diet there is even a joke that Ducan earned no less money on promoting bran as on selling his books and seminars.The good news is that Ducan's diet really works!There are thousands of examples of weight loss at 5, 10, and even 60 kg according to the Ducan method.
And tens of thousands of followers slowly but surely lose kilograms of fat thanks to this diet right now.So, if you have no contraindications for protein diet and allergies to oat bran, but there is perseverance, a desire to look for recipes “by Dukan” and draw up your own culinary book, which will become your faithful companion in the struggle for harmony, then perhaps this technique is your perfect choice.