Overweight is one of the most pressing problems in the world, every year the problem becomes more urgent. An unstable lifestyle, a love of television and computers, low quality food and chemical food additives have a negative impact on people's physical fitness. Doctors have long sounded the alarm, trying to draw attention to the problem of global obesity. This, of course, does not worry you and me, but also should not start the situation, especially since summer and holidays are coming soon.
In the article, we will discuss the weight loss system of Pierre Ducant, a French nutritionist who revolutionized the world of dietetics, and who proposed a completely new method of weight loss, based not on reducing calories, but on composition and propertiesfood that enters the body.
What is the Ducan Diet
Pierre Dukan is a French physician and nutritionist who has studied the effects of food on the human body for over forty years. After learning the eating habits of people, he was able to find out the secret to achieving ideal weight without fasting and severe food restrictions. Pierre Ducan has written 19 books, but his bestselling book "I Don't Know How to Lose Weight" made him famous, thanks to more than 15 million people being able to lose weight.
Pierre Ducan's diet is designed for people who are not hungry, the motto is "Eat as much as you want and lose weight. " Pierre Dukan first addressed a nutritional problem when one of his clients needed help to fight obesity. Once the doctor recommends his development, the patient loses 3 kilograms in five days, and in the next three days he loses another 1, 5 kg - this marks the beginning of Ducan’s career as a nutritionist.
This system is based on the principle of a protein diet, which allows you to start the process of burning fat storage and thus lose excess weight without harming muscle tissue. The sharp decrease in the amount of carbohydrates and fats consumed contributes to the effective weight loss and "drying" of the figure. Please note that this technique can be called a nutritional system rather than a diet, as it is divided into four main stages, after which you can completely change your eating habits and learn to eat in such a way as to maintain an ideal weight.
When large amounts of protein enter the body, metabolism is accelerated, toxins and toxins are removed, hunger and constant anxiety disappear. However, the absence of proper fats and carbohydrates in the diet can lead to poor health and the occurrence of serious illness, therefore, it is necessary to adhere to a protein diet clearly according to the scheme, listen to all recommendations and follow the rules.
The main difference between the Ducan diet and other methods is that it does not limit the amount of food eaten, you do not have to count every bite you eat and suffer from hunger. This system ensures that the weight remains within the normal range even after the diet is complete.
The advantage of Ducan Diet is that it is very effective and not hungry. The downside of all weight loss methods is usually standard: poor dietary balance, so you need to adhere to a strict diet plan and listen to your feelings, if you feel uncomfortable, then you may need to choose other options for weight loss.
Diet Plan
Diet Dr. Ducan was the first to use a structured approach and a four-step weight loss system. The first two stages aim to lose weight effectively, and the rest aim to consolidate the results obtained and stabilize the weight. In order to lose weight, one must be guided by a list of 100 allowable foods that can be eaten at different stages of the diet: 72 pure protein products - fish, meat, seafood, vegetable protein, low-fat dairy products and 28 types of vegetables. Oat bran is an important part of the system, so do not ignore it.
At the "Attack" stage, it is allowed to take 72 products from the first group, at the "Alternation" (or "Cruise") stage - another 28 vegetables are introduced into the diet. During the combination of the results, the body gets used to the new diet, and pure protein on Thursday allows you to adjust your weight to avoid sudden fluctuations and loss of shape.
In the last, fourth stage, you can eat any food, but follow these rules:
- Observe protein once a week when pure protein foods are eaten
- Move at least 20 minutes a day and push the elevator
- Eat three tablespoons of bran every day
In addition to nutrition, Dr. Ducan pays great attention to physical activity. Try walking every day, as well as working out in the gym, riding a bike, swimming or dancing. The main thing is to move more, because physical activity helps burn calories, convert body fat into a useful source of energy and help maintain muscle tone.
Before starting a diet, calculate your correct weight, which further nutrition depends on Dukan.
Remember the basic rules that must be strictly followed: drink 1. 5-2 liters of water a day, move actively and eat oat bran every day.
Excluding fats, oils and mayonnaise completely from food, salads are allowed to be seasoned with lemon juice or soy sauce.
Steam, roast, bake or boil food, or you can cook in a non-stick pan.
It is best to avoid alcohol, sugar, fries and fruits with high sugar content (bananas, cherries, cherries, grapes, figs).
By following all the recommendations carefully, your weight can drop to 5 kg. in Sunday.
During the diet, allowed to drink black, green and herbal tea, coffee, cola and Pepsi light, low-fat cocoa (1 teaspoon per day), cornstarch (1 tablespoon per day), skim milk powder (up to 3 teaspoons per day), wheat bran (1 tbsp), 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 have discussed above, for example, 5 extra pounds, then "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 shown, weight loss is 2-6 kg. At this time, the fat is actively broken down, so that the mouth is dry and a slight odor may appear, but diet advocates argue that this is normal.
During "Attacks", the worst food restrictions occur, and the daily menu only includes protein products:
- Lean beef or beef
- Kidney and calf liver
- Chicken and Turkey Without Skin
- Beef or beef tongue
- Seafood & Fish
- Low fat ham (we do not recommend eating it, because domestic ham, unlike French, is made not from natural meat, but from dubious quality ingredients with chemical additives)
- Low fat milk, kefir and cottage cheese
- Onions, garlic, seasonings, vinegar, salt, soy sauce and spices
In the first phase, it is not allowed to eat rabbit meat, pork, duck, goose. Eat 1. 5 tablespoons of oat bran daily. Eggs are allowed in limited quantities (no more than 2 yolks a day, whites - as much as you like), crab sticks - no more than 8 pieces a day.
The current example menu "Attack" might look like this:
1 day
Breakfast: scrambled eggs (2 eggs and 4 tablespoons of skim milk), bran bread and low-fat cottage cheese, coffee or tea
Lunch: Chicken Broth
Afternoon snack: kefir
Dinner: steamed pieces of meat, bread
Day 2
Breakfast: Bran and Oatmeal Milk
Lunch: ears
Afternoon snack: kefir
Dinner: pieces of chicken, tea or coffee
Day 3
Breakfast: cheesecake, tea or coffee
Lunch: grilled fish with herbs and lemon
Snack: Natural Yogurt with Oat Cake
Dinner: Seafood Cocktails
Late Dinner: Curry
Day 4
Breakfast: lightly salted red fish with oatmeal, tea or coffee
Lunch: chicken breast baked in kefir
Snack: curd
Dinner: Omelette and Toast
Late Dinner: Kefir
Day 5
Breakfast: bran pancakes with cottage cheese
Lunch: fish, mustard sauce
Snack: Original Yogurt
Dinner: Curd Casserole
6 days
Breakfast: scrambled eggs, tea or coffee
Lunch: meat soup
Snack: yogurt
Dinner: mustard-filled salmon fillet
7 days
Breakfast: curd casserole
Lunch: ears with oatmeal
Snack: yogurt
Dinner: grilled meat with melted cheese
Do not forget that you do not have to limit yourself to serving size, you can eat as much as you want, and the wide 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 a few of them.
Chicken pieces
Add 1 raw egg and 2 finely boiled eggs, salt, pepper and green onion to minced chicken (0, 5 kg. ). Fry without oil or steam.
Coffee Cream
Low-fat cottage cheese - 400 grams, sugar substitute - 10 tablespoons, coffee - 2 teaspoons, water - 50 grams. Make coffee in 50 ml. water (if soluble, then soluble), add sugar substitute and strain into a bowl with soft curd. Beat the mass with a mixer.
Cook Ricotta
1 egg white, low-fat ricotta cheese - 2 tbsp. spoon (or ordinary soft curd), oat bran - 2 tbsp, sweetener. Mix the ingredients into 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 cookies are ready, top with a mixture of curds, sweeteners and flavors (vanilla, cocoa).
Cruises
During the second phase - "Cruising" or "Alternation", you will achieve the desired result, and the stage duration depends on how many kilograms you plan to drop. As the name implies, today protein days alternate with protein and vegetable days. If you need to lose weight less than 10 kg. , Then the scheme can vary, for example 1 day and 1 day protein - vegetables + protein, 3 days protein and vegetables + 3 days protein, 5 days protein and 5 days protein + protein. Choose the right option for yourself. But if you weigh more than 10 kilograms, replace 5 protein and 5 days protein-vegetable. Thanks to such a system, metabolism is normalized, slag, toxins, fats and salts are removed from the body.
In the second stage, you can eat as much as your heart desires, use foods from the list of allowed and add vegetables: tomatoes, cucumbers, spinach, green beans, carrots, asparagus, cabbage, celery, eggplant, zucchini, mushrooms, carrots, beets, peppers. You should not eat potatoes, cereals and pasta, peas, corn, beans, lentils, olives, avocados and beans.
It is best to limit carrots and beets, as they contain sugar; allowed to use tomato paste in a little cooking. Every day you can choose only two products from the added, eat products from the first phase without restrictions. Another prerequisite: eat two tablespoons of oat bran daily.
The menu on the "Cruise" stage looks like this:
1 day
Breakfast: Herbal Omelet
Second breakfast: cottage cheese
Lunch: Tuna salad (tuna, green beans, boiled eggs, ingredients. Season with lemon juice, yogurt and black pepper)
Snack: Grilled Chicken Chest with Vegetable Salad
Dinner: boiled cabbage with herbs and spices, boiled beef with radish
Day 2
Breakfast: Baked Eggs and Bran Bread
Lunch: Vegetable Soup
Lunch snack: bran pancakes with kefir
Dinner: grilled chicken breast with herbs and roasted vegetables (eggplant, zucchini, peppers, tomatoes)
Day 3
Breakfast: Ham omelet
Lunch: hodgepodge
Afternoon snack: curd casserole
Dinner: Grilled Meat with Vegetable Salad
Day 4
Breakfast: boiled eggs, lightly salted salmon, oatmeal
Lunch: Meatballs and Bran Soup
Afternoon snack: cheesecake
Dinner: Chicken Pieces with Vegetable Salad
Day 5
Breakfast: omelet and yogurt
Lunch: fish soup
Snack: cottage cheese
Dinner: Meat with Roasted Vegetables
Marker
The "Combination" (or "Consolidation") level is designed to combine the results obtained in the first two phases and gradually return to the daily diet. Rice, bread, pasta, potatoes, vegetable oils, fruits are gradually added to the main products. Every day you need to eat 2-3 tablespoons of oat bran and 3 teaspoons of honey. One day a week stays completely protein to avoid sudden weight gain. Pierre Dukan recommends protein on Thursdays, but you can choose your day based on the rhythm of your life.
The duration of this level 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 lose 3 kg, "Cruise" will last 30 days, and if 10 kg, then 100 days will be taken to repair it.
Consolidation includes one fruit per day, a slice of low-fat cheese and roast lamb or pork several times a week, part of "starchy foods" and "belly feast. " Divide the third stage into two equal parts: during the first part you caneat one portion of "starchy foods" (rice-120 gr. , 2-3 baked potatoes, buckwheat or pasta) each week and one "belly feast" (eat, when you can eat whatever you want in the portion). In the second part, you can eat two meals a week both.
Example menu at this stage:
1 day
Breakfast: apple and cinnamon cheesecake
Second breakfast: yogurt
Lunch: vegetable soup and chicken pieces with oatmeal
Snack: Cheesecake
Dinner: grilled fish and vegetables
Day 2
Breakfast: grilled chicken, boiled eggs and yogurt
Lunch: Vegetable Soup and Grilled Meat
Afternoon snack: cheesecake
Dinner: grilled meat with rice and vegetables
Day 3
Breakfast: Baked Eggs and Bran Bread
Lunch: hodgepodge
Snack: Fruit
Dinner: fish and vegetables, a glass of red wine
Day 4
Breakfast: cottage cheese casserole with berries
Lunch: Oat bran soup
Snack: yogurt
Dinner: Chicken Pieces with Salad
Day 5
Breakfast: cheesecake and coffee
Lunch: Vegetable Meatball Soup
Snack: Fruit
Dinner: Grilled Meat with Roasted Vegetables
Stabilization
The final phase of the Stabilization diet helps you to switch to your daily diet so that you do not gain weight later. During this time, your eating habits will change completely, and you will clearly know which foods you should avoid and which ones should be restricted.
You can eat anything, but don’t get too carried away with flour and fatty foods, and even include in your menu as much meat and vegetables as possible. To maintain weight, follow these rules: eat 3 tablespoons of oat bran a day, stick to protein on Thursdays, drink plenty of water and exercise or walk a lot. The more you exercise and pay attention to physical activity, the more likely you are to lose weight again.
Finally, write yourself some more recipes for the Ducan diet system:
Egg salad
Cut the boiled eggs into cubes, mix with a finely chopped green onion, add the low-calorie sour cream and the salad is ready.
Bread
2 tablespoons oat bran, 1 tablespoon wheat bran, 2 eggs, 3-4 tablespoons corn flour, 2 tablespoons kefir, one can of fat-free cottage cheese, 1 bag of baking powder. In a bowl, mix the essence, bran and salt all together. In another bowl, mix kefir, eggs and curd. We combine everything and put it in shape. Bake in the oven for 20-30 minutes.
Baked in foil
Marinate fillet hake in lemon juice, salt, add ingredients, spices and bake in oven for 15-20 minutes.
What other options can you suggest?
The protein diet group, in addition to the Ducan diet, includes the classic French diet and the paleo diet, which Ducan himself mentions as a copy of his weight loss strategy.
French Diet
The classic French protein diet is planned for 14 days, at this time you must strictly adhere to the menu, deviations from the prescribed diet are not allowed at all. Foods based on meat, fish, eggs, vegetables, herbs, fruits and dried rye bread. Bread and pastries, sugar, fruit juices, salt and various pickles, as well as alcohol are prohibited.
This technique is quite effective and guarantees weight loss of 4-8 kg. However, like most diets, it is unbalanced, so you can’t stick to it for long. Another disadvantage of the French diet in the hard diet is that not everyone can deal with it. I would like to draw your attention to the fact that menus often recommend the use of boiled sausage or ham, and this moment raises confusing comments on the forum.
However, it should be remembered that food comes from France, and the quality of products, especially ham and sausage, in our country is completely different. If in France ham 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 French diet menu looks like this:
1 day
Breakfast: black coffee
Lunch: two eggs, lettuce, tomato
Dinner: 100 grams of lean cooked meat, lettuce
Day 2
Breakfast: black coffee, rye croutons
Lunch: a piece of cooked meat (100 grams)
Dinner: Boiled Meat and Salad Salad
Day 3
Breakfast: coffee and rye croutons
Lunch: one medium carrot fried in vegetable oil, 1 tomato and a tangerine
Dinner: Salad with cooked meat, lettuce and two boiled eggs
Day 4
Breakfast: same day as before
Lunch: a medium raw carrot, 100 grams of cheese and an egg
Dinner: fruits and kefir
Day 5
Breakfast: a simple raw carrot with one lemon fresh 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 oranges
Dinner: Chicken with lettuce
The second week menu repeats the ration presented or you can create your own menu from the same product only in different combinations. The introduction of new products is not allowed.
Paleo Diet
This diet is also called "cave diet", the point is that you have to eat like our distant ancestors. Before the food revolution 10, 000 years ago, people ate meat, fish, seafood, vegetables, fruits, nuts and berries. Then humans created agriculture and grain and dairy products began to dominate food. In the modern world, hydrogenated fats and refined sugars, flavor enhancers and dyes have been added to the menu.
Today, 70% of the calories a person gets from foods never imagined by our ancestors, so proponents of the "cave diet" suggest going back to their roots and stopping eating "foods that are not appropriate for their type. ". In 2008, scientists at Karolinska University transferred a group of men and women to the Stone Age menu. Within three weeks, calorie intake decreased by 35%, blood pressure dropped by 5%, and the risk of blood clots decreased by 72%.
The main feature of the paleo diet is that you can eat as much as you want, it is enough to follow all the products of repeating the diet of the ancients. Interestingly, this technique does not limit proper fat and carbohydrate intake. Diet helps normalize blood sugar levels, lower cholesterol levels and help lose extra weight due to the abundance of protein and the combination of meat with vegetables and fruits.
Diet based on all types of lean meats, fish and seafood, eggs, fruits (except dried fruit), vegetables, except potatoes and corn, nuts. All cereal products should be excluded (they cause inflammation in the body), milk and dairy products (they often contain hormones due to manufacturer dishonesty), flour products and sweets, and fast food.
The paleo diet menu is not only delicious, but also useful:
Breakfast: for two servings of a handful of frozen berries, 3 handfuls of red raisins, 1 cup of refined sugar, a handful of crushed hazelnuts, 2 pinches of large jasmine tea, lemon.
Spread the red raisins on a tray and sprinkle with sugar, when the sugar dissolves, transfer everything to a bowl. Put the other frozen fruit in a pan and put on the fire when they release the juice, add the jasmine tea, pour in the lemon juice and stir. Pour the mixture over the red raisins, sprinkle with chopped nuts and eat.
Lunch: 4 servings - 4 chicken breasts, 6 carrots, 5 small carrots, 4 peeled rutabaga tubers, 10 small beets. Marinade: A serving of olive oil, lemon juice, 3 chopped peppers and 3 cloves of garlic, a pinch of coriander, cinnamon, ginger, dried parsley and oregano.
Mix the marinade and rub the chicken breast with it. Put the tubers in foil and plant with oil, bake for 40 minutes in an oven preheated to 220 degrees. Bake the breast for 12 minutes (rotate once). If not enough salt, then add a little cooked food.
Dinner: mackerel with salad. For 4 servings, you need 4 inflatable fish, lime, olive oil. Saute the fish with a mixture of mustard and olive oil, fry on each side for 5 minutes. Take a large amount of water lettuce, cut 4 tomatoes, 1 cucumber, 1 red onion into it and cover with a mixture of olive oil, lemon juice and pepper. Serve fish and salad beautifully and garnish with lime seasoning, now you can enjoy a wonderful dinner.
What they say about the Ducan diet
The Dukan Diet is very popular, it is actively discussed, groups and blogs on social networks are created, where recipes, reviews of doctors and those who lose weight on diet are published.
Among celebrities Jennifer Lopez, Gisele Bündchen, Keith Middleton and American culinary expert Gina Keatley are addicted to the Ducan diet. In general, reviews confirm the effectiveness of diet and active weight loss, but there are also negative comments, so I would like to once again note that the diet must be strictly adhered to the rules, it is impossible to consume it for a long time, because imbalances in diet cause a numberdisease.
Negative reviews are often associated with non-compliance with dietary rules and amateur performance, so we recommend that you be creative and stick to the plan. The effect of diet on the body is individual, listen carefully to your feelings and if you feel that diet is not suitable for you, then choose another option.
There is a myth that the Ducan diet is banned in France and Europe, but it is not true, because the authorities can not ban the diet. However, the British Nutrition Association in the United Kingdom (one of the oldest such organizations, founded in 1936) has criticized the Ducan diet many times and for several years in a row called it the worst diet.
The negative opinions of nutritionists are based on an unbalanced diet and insufficient calories. Doctors warn that by following a diet, you will face vitamin and mineral deficiencies, poor digestion (limited intake of vegetables and fruits) and lack of energy (low carbohydrates). If the Ducan Diet is used by a person who is actively working (regardless of whether he or she is doing mental or physical work), then there is a significant risk to health.