5 essential principles of the Ducan diet + doctor's opinion

When a woman decides to lose weight and starts searching the Internet for the best diets that yield almost instant results, it is difficult to stop her. Especially after she read compliments in favor of one method or another. Today we will find out what the Ducan diet is, how it works, we will uncover the myths and get used to the criticism.

The Ducan Diet - All the most important shades

The Dukan Diet is based on the use of protein-rich foods and contributes to weight loss from 1 and a half to 50 kg. Interesting? Of course!

But how safe is it for health? Find it out.

Author's identity

French general practitioner Pierre Dukan, whose diet once delighted millions of overweight people, has developed it for 20 years.

In the mid-70s of the last century, obesity was combated through a diet that included low-carb foods. On the other hand, Dukan invented a new technique consisting of four stages - attack, rotate, consolidate and stabilize - that allows not only weight loss, but also maintaining the weight in a constant state.

Since then, Ducan began to study protein-rich foods and their effects on the human body. Twenty years later, he wrote the book I Can't Lose Weight, which has sold over ten million copies worldwide. Since that moment, the best hour of former neurologist begins.

After conducting opinion polls, it was found that 35% of people who lost weight by the Ducan method returned their lost weight during the year. 80% regain their old weight within 4 years.

Basic Principles

• Product approved. Lose weight by eating foods rich in animal and plant proteins, easily absorbed by the body, contributing to weight loss.
• motion.Physical activity is a must - morning exercise, gym or at least walking on rough terrain. Or you can clean the apartment everyday, move vigorously with a mop. Here, as they say, people choose to increase their activity - exercise or weeding in the garden.
• Water!Don't forget to drink one and a half to two liters of clean water a day.
• Bran.They are essential as a source of fiber, contributing to proper digestion.
Computer
• .Before starting your diet, you need to calculate Dukan weight to know how many days you need to spend on one period or another.

Doctor's opinion about diet

If you completely eliminate carbohydrates from your diet or dramatically reduce their intake, the body will be completely at peace, but will begin to take up the missing energy, breaking down fat. But first, it uses up all of the glycogen stored in the liver, and only then will it move to the fat stores on the sides and hips.

Glycogen is an energy storehouse whereby the body can quickly replenish the lack of glucose. Its amount in the liver in adults is 100-120 g.

If you empty your glycogen stores, the ketosis process begins - the breakdown of fat with the formation of a large number of ketone cells (acetone). High concentrations of glucose and acetone organs in the blood can lead to an acid-base imbalance in the direction of increasing acidity. Long-term disturbances in carbohydrate metabolism eventually lead to a diabetic ketoacidotic coma.

Those interested in the Ducan diet should know that a positive result without compromising on health is only when the pancreas is able to produce enough insulin, lowering blood glucose levels. .

Low-carb diets are especially dangerous for people with metabolic disorders and they may not even know about it, as these disorders are not manifested by the regular diet. As a result, acidosis can develop, manifested by frequent headaches, chronic fatigue, arrhythmia or tachycardia, constant drowsiness, and weakness.

Stage 1. Attack

This is the toughest and most difficult period. Usually it does not exceed seven days; Ducan calculator will show you a more accurate number.

Rules

At this point, you need to completely remove carbohydrates from your diet and increase your use of protein products. The body is saturated with protein, rebuilds metabolism, and rapidly destroys body fat.

Start each morning with a teaspoon of oat bran. During the day, you can eat any of the foods on the allowed list and not limited in quantity. They need to be grilled, boiled or steamed. Don't forget about water, since most drinks are banned, it is almost the only source of liquid.

The body begins to rebuild, you should not participate fully in sports, it is better to limit walking or simple exercises.

Estimated weight loss - 2-5 kg.

Criticism

The "Attack" phase actually allows you to lose weight by a certain number of kilograms (this stat is individual for everyone), but this happens not due to fat burning, butis due to dehydration. But weight loss, seeing changes in weight values, is encouraged and further aggravates nutritional imbalances.

The body is affected by the near complete elimination of carbohydrates from the body. The person begins to feel depressed, tired, irritable. At this point, it is better for his family and colleagues to stay away from him - his mood swings can ruin the emotional background of family and teammates for a long time.

The Chinese are very imaginative about the choice of execution for criminals. The villains were punished subtly enough that they had to endure as long as possible before dying. The convicts were fed alone for a long time, after which the unfortunate man died in severe pain from decomposition in the intestine and poisoned his body.

Carbohydrates are essential for humans to break down proteins and fats properly. If they do not enter the body, then forced imbalances, metabolic disturbances and drunkenness await.

During the "attack", the excess protein rapidly begins to excrete water, significantly increasing the cautious load. In addition, an intelligent creature tries to defend itself and tries by all means to retain the precious liquid within itself. As a result, with phase changes and more benign diets adopted, many people begin to notice edema even after eating tomatoes.

One gram of carbohydrate retains 4 ml of liquid, and after carbohydrate starvation, this number increases significantly. If the problem occurred, and was inevitable due to a depletion and energy imbalance, then you can't eat regular buckwheat - you'll be drawn to sweet and starchy treats. And with the increasing water-holding capacity, the image on the scale is sure to be unsatisfying.

Authorized Products

This step covers the 72 protein-rich foods that you can find on pages that advertise these diets. Among them - lean meat, poultry, fish and seafood, milk and its derivatives with a low fat content, eggs. Yes, during the day, you can only eat two fully-cooked eggs with the yolks and protein, and if the yolks are removed, the restrictions will be lifted - eat as much as you want.

You will definitely have to say goodbye to:

• coffee and tea;
• salt, mustard and spices;
• vinegar;
• all green vegetables - no herbs, vegetables, and fruits in general are completely banned from plant foods;
• oils and fats, both of vegetable and animal origin;
• alcohol and most beverages.

You can only eat protein foods!

Weekly menu

Day of the week	Breakfast	Lunch	Dinner
Monday	Chicken eggs coated with milk, baked in oven.	Chicken soup. Boiled chicken.	Frozen cellar.
Tuesday	Steamed cheese cake.	Lean meat broth, boiled eggs.	Grill.
Wed	Bran pancakes.	Meatballs soup.	Boiled chicken breast.
Thursday	Fish steamed or boiled.	Lean chicken soup. Boiled liver, kefir.	Chicken balls, skim milk.
Friday	Boiled eggs, chicken nuggets, oatmeal.	Salmon ears. Boiled chicken fillet.	Seafood cocktails.
Saturday	Shrimp omelette.	Beef steak.	Grilled mackerel, kefir.
Sunday	Grilled chicken breast.	Chicken broth with boiled eggs.	Cheese, skim milk or kefir.

Ducan diet recipe for the attack phase

In order to not have to reinvent the wheel and not have to invent something to cook, you can use Dukan ready-made recipes.

Cut lean

You can eat just about any type of lean meat - chicken, turkey, rabbit or beef. It is chopped or passed through a meat grinder, added a raw egg, then beaten well and formed flat cakes.

Each flat bread is dipped in eggs and coated with oatmeal. Prepare the ribs on the grill, in a slow cooker on "Grill" or fry in an oil-free Teflon pan.

Chicken soup

Everything is simple here. Boil the chicken breasts until tender, cut into small pieces or grind in a blender and return to boiling broth. Break a few eggs with a fork and pour a thin stream into the broth. The protein soup should be ready in a few minutes.

Stage 2. Alternate or "Journey"

This is the most important stage in Dukan's weight loss method. At the second stage, the desired lust begins. What is it?

Rules

28 other products added to 72 previously allowed products, mostly vegetables. The length of this period depends on the expected weight loss - one week is allotted per kilogram.

During this phase, there are alternations of protein and protein-vegetable dates. The body is somewhat accustomed to being "bullied" and inaccurate nutrition, so weight loss will no longer be positive.

If you need to lose five kilograms, then the rotating mode will be one day - protein day, protein day - vegetable day. From 5 to 10 kg - 2/2 or 3/3 diagrams. And over 10 kg - 5/5.

And if in the early stage you can eat unlimited protein products, then here the vegetable serves are adjusted.

Statistics show that at this stage, an average person lost no more than 400-500 g of weight per week. This means that this diet is far from being quickly and effectively "praised" by stakeholders.

Criticism

So what do we have at this stage? Not 72 items, but 100! It's just a feast for the belly!

The time it takes to lose weight is quite long, you have to stick to a special schedule - alternating protein and protein-vegetable days until the weight is right. Need to lose dozens of pounds, in three months may not go to the grave. But it's scary to think how much harm will be done to those who need to remove 30-40-50 kg!

Authorized Products

Raw, boiled, grilled or steamed vegetables are allowed during this time. You can diversify your diet with some dry wine (no more than 100 g), low-fat cheese, mustard, low-fat lactic acid products and:

• tomatoes and cucumbers;
• carrots;
• cabbage;
• beets;
• green beans;
• zucchini;
• mushrooms;
• radish;
• eggplant;
• asparagus;
• red pepper.

But don't forget that frying or adding oil is strictly prohibited. And no one cancels the mandatory bran, at this stage their daily intake increases to two tablespoons.

The following foods are prohibited:

• rich in starch - potatoes, butter, legumes, artichokes, corn;
• any cereal;
• industrial sauces - mayonnaise, ketchup and others;
• desserts and cakes;
• fat.

Weekly menu

Day of the week	Breakfast	Lunch	Dinner
Monday	Chicken eggs and skim milk omelets. Grated fresh carrots.	Vegetable soup. Beef steak.	Grill. Fresh vegetables - tomatoes, cucumbers, herbs.
Tuesday	Boiled eggs. Fresh green vegetables.	Mushroom soup. Vegetable stew with chicken breast.	Grilled mackerel marinated with mustard.
Wed	Curd. Boiled eggs. Low fat milk or kefir.	Vegetable soup and meatballs. Steamed fish with herbs.	Chicken breast.
Thursday	Chicken balls. Fresh vegetables.	Chicken broth with eggs and herbs. Boiled lean meat.	Curd cheese or casserole.
Friday	Low-fat yogurt. Scrambled eggs with greens.	Fish soup. Boiled Salmon.	Grilled chicken breast with vegetables. Kefir.
Saturday	Cucumber and tomato salad. Scrambled eggs.	Broccoli or broccoli. Turkey	Zucchini pancake. Grilled fish.
Sunday	Frozen cellar. Low fat milk.	Special vegetable soup. Steamed cutlets with vegetables.	Hake fillet stewed in milk.

Ducan Diet Recipe for Alternating Period

At this stage, the culinary possibilities expand significantly, and Ducan's recipes are also more and more varied.

Chicken curd & zucchini snack

Chicken fillets shredded or passed through a meat grinder. Spices, garlic and onion for minced meat.

Zucchini is cut into circles, the center is cut out to create a hollow, in which minced meat, slices of tomatoes, cheese and sprinkled with black pepper are placed on top.

The appetizer is baked in the oven for half an hour.

Stuffed Champignons

• In large champignons the legs are carefully separated, chopped and stewed in their juices until soft.
• Chicken fillet boiled, chopped and stewed with mushrooms.
• The resulting mass was filled with low-fat natural yogurt and placed in a champignon lid.
• Stuffed mushrooms are baked in a hot oven for 40 minutes at 180 ° C.
• Before serving, champignon is garnished with chopped herbs.

Phase 3. Merge or Merge

The lost weight should be saved. This is what the third phase of the diet is all about.

Rules

• Several other products that are added to the diet, one tummy meal with high-calorie dishes is allowed twice a week. The serving size should not exceed 220 g.
• At least once a week, you'll have to eat whole protein foods. This day is called "Protein Thursday" by the devotees of the diet, but you can choose any other day of the week, but it is desirable that it happens after the excessive "holiday".
• Should eat bran required every day, 2, 5 tablespoons. And don't forget to drink clean water - at least a liter and a half a day.

This stage is designed for quite a long time - 1 kg is lost every ten days in the rotating phase. If in phase two you have lost 15 kg, then stage three will last 150 days.

Criticism

If you are still alive and relatively healthy after the first two stages, then we will continue to analyze our fascinating mission "How to take care of your health to pursue a buddy. Ideal image, while creating fun for your loved ones. "

The theory says that the body will try to get back the lost kilos by all means. It craves for this passionately, you, accordingly, try to resist it no less passionately.

Yes, what can we say, the body is exhausted, dehydrated, lacking many useful substances. And now that he is given a hundred grams of whole grain bread a day, a small portion of fruit and a one-time complex carbohydrate a week, then you need to schedule a protein fasting day. pure.

At this stage, when good food is allowed, the weight can begin to "jump" up like a child's yo-yo toy. The feeling of hunger is exacerbated, holding hands to eat forbidden foods or prolonging the "day off".

Nail, skin and hair problems started bothering me again. Weight loss feels weak, weak, drowsy, chills. Again, everything went badly.

Authorized Products

At this stage you can start dieting:

• fruit, except bananas and grapes (no more than 100 g per day);
• whole grain bread (literally two slices);
• low-fat cheese;
• Starchy vegetables - beans, rice, potatoes and corn
• durum wheat pasta;
• some honey;
• seasoning.

Of course, the products of the first two stages are preserved.

Weekly menu

Day of the week	Breakfast	Lunch	Dinner
Monday	Frozen cellar. Tea.	Red statue earfish. A slice of whole grain bread. Fruit.	Grilled chicken fillet with vegetables. Kefir.
Tuesday	Oatmeal with milk. Boiled eggs.	Vegetable soup. Pasta. Boiled veal.	Fish ball. Fresh vegetable salad. Mousse curd with fruit pieces.
Wed	Omelet with mushrooms and cheese.	Mung bean soup. Grilled fish.	Stewed beef with vegetables. Sponge cake with berries.
Thursday (protein day)	Curd. Boiled eggs.	Chicken broth. Boiled fish.	Meat, chicken or seafood.
Friday	Curd cheese or casserole.	Borsch. Chicken balls.	Mashed potatoes. Fresh vegetable salad.
Saturday	Buckwheat milk porridge.	Mushroom soup with meatballs. A slice of whole grain bread. Risotto vegetables.	Vegetable stew. Cutlets.
Sunday	Fried eggs. Cheese. Coffee.	Sorrel with boiled egg. Boiled chicken. Fruit.	Vegetable salad. Seafood cocktails. Dried fruit juice.

The Ducan Formula

Salad with mild salted salmon

Element:

• salmon - 150 g;
• lettuce leaves;
• cherry tomatoes - 5-7 pcs;
• green apple - 1 piece. ;
• fresh cucumber - 2 pcs. ;
• feta cheese - 140 g;
• lemon juice - 3 tablespoons;
• sugar - 2 teaspoons;
• wine vinegar - 1 teaspoon;
• red pepper - taste;
• olive oil;
• Chopped cilantro or parsley.

All the ingredients of the salad are cut into arbitrary slices, mixed and seasoned with lemon juice. Such a salad can be prepared for a party table, and your guests won't even doubt that they're eating a dish from Ducan.

Cream salmon soup

Element:

• salmon fillet - 300 g;
• onions - 2-3 pieces;
• low fat cream - 100 ml;
• potatoes - 2-3 pcs;
• medium sized carrot - 1 pc. ;
• green vegetables, spices - to taste;
• vegetable oil for frying.

First, you need to cook the broth from the red tilapia fillet and the whole onion. The rest of onions you cut into small pieces, add the grated carrots and stir-fry.

Potatoes are peeled, cut into cubes or slices in the usual way. A fish is removed from the broth and crushed.

Vegetables, fish and spices put in a pot of broth and boil for 20-30 minutes. After the potatoes are done, add the cream.

Pour the chopped greens into the plate before serving.

Stage 4. Stable

And finally, at this stage, you can eat whatever your heart wants, if you follow the mandatory rules.

Rules

• Eat protein foods only once a week.
• The daily bran portion is not canceled - now they need to be eaten with three tablespoons.
• Water consumption should not change - at least one and a half liters per day.
• Should balance the diet as much as possible. To do this, you should eat a daily slice of cheese, two starchy vegetables, a few slices of whole grain bread, vegetables, protein products and fruit as a dessert.
• Meal size is moderate - more often than not.
• Should replace fatty fish with other seafood.
• Physical activity must be maintained. Follow the rules of walking upstairs, avoiding the elevator.
• Try to avoid stress.

You should follow these guidelines for life if you don't want to gain weight again.

Criticism

Immediately after achieving the desired results, most people who lose weight loosen and fall in love with "all is bad". They go back to their old diet and start EAT!

Think now, why would you endure this suffering, if in the same year you could lose weight by removing quick carbohydrates, sausages, fried foods and pickles from the diet. my food? At the same time, there would be no need to limit yourself to hundreds of products and take away the necessary complex carbohydrates from the body.

Contraindications

Dukan's diet is strictly forbidden for people with:

• kidney disease and kidney failure;
• cholecystitis;
• problem with pressure;
• disorders of the cardiovascular system;
• peptic ulcer;
• disturbs in bowel movements;
• atherosclerosis;
• stones in the gallbladder.

Do not test yourself for expectant and lactating mothers, although Dukan has developed a special method for pregnant women. Avoid such obesity "treatment" in children, teenagers and the elderly.

Pros and cons of the Dukan diet

If you believe to be the creator of the diet, the advantages of the weight loss approach are as follows.

• For a long time, the weight will not change after weight loss to desired values.
• Completely safe and highly effective diet.
• You can eat allowed foods in any quantity and whenever you want. And considering there are over a hundred of them, you can always diversify your menu with delicious dishes.
• Notable results from the very first days.

Looks like - eat as much as you want and when you want, and lose weight! Story! But if you take off your rose-colored glasses and dig deeper, a harsh reality will emerge before us in all its glory. Detail.

• Fat is almost completely eliminated from the diet, and this leads to worsening of skin conditions and many diseases - atherosclerosis develops, cholesterol metabolic disorders, systemicreproduction is inhibited, the mental state generally worsens, because the nervous system is not working properly.
• Unbalanced diet, which means the body is not getting enough nutrients and elements.
• Any product restriction and rejection leads to "shock" to the body, so a person begins to feel debilitated, exhausted, or in low performance.
• Under the diet, you need to eat oat bran every day, and they aren't sold in every corner.

Conclusion

Each person is his or her own happiness smith, while also deciding how to manage his or her body. It can be groomed and nurtured both when lying on the couch and when playing sports in the gym. Or put it under extreme stress with popular, but rather complex, dietary forms, such as the Ducan method.

We have no way to limit your freedoms and do not try to prevent you from making decisions. Just love yourself, don't put irreparable experiments into your body and be healthy!