The problem of overweight is one of the most urgent in the world, every year this issue becomes more and more topical. Sedentary lifestyle, love of television and computers, poor quality food and chemical food additives negatively affect people's physical fitness. Doctors have long been alarmed, trying to draw attention to the global problem of obesity. This, of course, does not concern you and me, but it is also not worth starting the situation, especially since summer and vacation are coming soon.
In this article we will talk about 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, which is not based on reducing calories, but on the composition and properties of food entering the body.
What is Ducan's diet
Pierre Dukan is a French doctor and nutritionist who has been studying the effects of food on the human body for more than forty years. By studying people’s eating behavior, he was able to uncover the secret to achieving ideal weight without fasting and strict food restrictions. Pierre Ducan wrote 19 books, but his greatest fame came from the bestseller "I don't know how to lose weight", thanks to which more than 15 million people were able to lose weight.
Pierre Ducan's diet is designed for people who are unable to starve, her motto is "Eat as much as you want and lose weight. " Pierre Dukan first started having nutritional problems when one of his clients needed help to fight obesity. After the doctor suggested its development, the patient lost 3 kilograms in five days, and in the next three days he lost another 1. 5 kg - this marked the beginning of Ducan's career as a nutritionist.
The system is based on the principles of a protein diet, which allows you to start the process of burning fat and thus get rid of extra pounds without damaging muscle tissue. A sharp decrease in the number of consumed carbohydrates and fats contributes to effective weight loss and "drying" of the figure. Keep in mind that this technique can be called a food system rather than a diet, because it is divided into four main stages, after which you can completely change your eating habits and learn how to eat in such a way as to maintain an ideal weight.
When a large amount of protein enters the body, the metabolism speeds up, toxins and toxins are removed, the feeling of hunger and constant nervousness disappears. However, the long-term absence of real fats and carbohydrates in the diet can lead to poor health and the appearance of serious diseases, so it is necessary to adhere to a protein diet according to the scheme, listening to all recommendations and following the rules.
The main difference between the Ducan diet and other methods is that it does not impose any restrictions on the amount of food consumed, you do not have to count every bite eaten and suffer from hunger. The system ensures that the weight remains within normal limits even after the end of the diet.
The advantage of the Ducan diet is that it is very efficient and not hungry. The disadvantage of all weight loss methods is usually standard: poor diet balance, so you have to strictly adhere to a diet plan and listen to your feelings, if you feel uncomfortable, then you may have to choose another weight loss option.
Diet Plan
Diet dr. Ducan is the first to use a structured approach and a four-step weight loss system. The first two phases are focused on effective weight loss, and the others on the consolidation of the obtained result and weight stabilization. During weight loss must be guided by a list of 100 permitted foods that can be eaten at different stages of the diet: 72 pure protein products - fish, meat, seafood, vegetable proteins, low-fat dairy products and 28 types of vegetables. Oat bran is an important part of the system, so don't neglect it.
In the "Attack" phase, it is allowed to consume 72 products from the first group, in the "Alternation" phase (or "Cruise") - 28 more vegetables are introduced into the diet. During the consolidation of 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 adhere to the following rules:
- Observe a protein day once a week when pure protein foods are consumed
- Move for at least 20 minutes a day and take the elevator
- Eat three tablespoons of bran every day
In addition to nutrition, dr. Ducan also pays great attention to physical activity. Try to walk every day, and also work out in the gym, ride a bike, swim or dance. The main thing is to move more, because physical activity helps burn calories, converts body fat into a source of useful energy and helps maintain muscle tone.
Before starting the diet, calculate your correct weight, on 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 daily.
Eliminate fat, oil and mayonnaise completely from your diet, salads may be seasoned with lemon juice or soy sauce.
Steam, bake, bake or cook food or you can cook in a non-stick pan.
It is recommended to refrain from alcohol, sugar, fried potatoes and fruits with a high sugar content (bananas, cherries, cherries, grapes, figs).
You can lose up to 5 kg by following all the recommendations carefully. per week.
During the diet it is allowed to eat black, green and herbal tea, coffee, cola and pepsi light, low-fat cocoa (1 teaspoon per day), corn starch (1 tablespoon per day), skimmed milk powder 3 tablespoons per day), wheatbran (1 tablespoon), baking powder, gelatin, vanilla and cinnamon, sugar substitutes (except glucose, fructose and sorbitol).
Attack
So, the first phase - "Attack", lasts from 2 to 10 days (depending on the weight you would like to lose), the duration is determined using a network calculator, which we have already discussed above, for example, if there is5 extra pounds, then the "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, the weight loss is 2-6 kg. At this time, fats are actively broken down, so a dry mouth and a slight odor can occur, but proponents of the diet claim this is normal.
The strictest food restrictions apply during the "Attack", and the menu for each day includes only protein products:
- Lean veal or beef
- Veal kidney and liver
- Skinless Chicken and Turkey
- Beef or veal tongue
- Seafood and fish
- Low fat ham (we do not recommend it for consumption, because homemade ham, unlike French, is not made from natural meat, but from ingredients of dubious quality with chemical additives)
- Low fat milk, kefir and cottage cheese
- Onion, garlic, spices, 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 every day. Eggs are allowed in limited quantities (no more than 2 yolks per day, egg whites - as many as you want), crab sticks - no more than 8 pieces per day.
An example menu during "Attack" might look like this:
1 day
Breakfast: scrambled eggs (2 eggs and 4 tablespoons of skim milk), bread with bran and low-fat cottage cheese, coffee or tea
Lunch: chicken soup
Afternoon snack: kefir
Dinner: steamed cutlets, bread
Day 2
Breakfast: bran and milk oatmeal
Lunch: ear
Afternoon snack: kefir
Dinner: chicken cutlets, tea or coffee
Day 3
Breakfast: cheesecakes, tea or coffee
Lunch: fish baked with herbs and lemon
Snack: Natural yogurt with oatmeal cake
Dinner: sea cocktail
Late dinner: cottage cheese
Day 4
Breakfast: lightly salted red fish with oatmeal cake, tea or coffee
Lunch: chicken breast baked on kefir
Snack: cottage cheese
Dinner: omelette and roast veal
Late dinner: Kefir
Day 5
Breakfast: bran pancakes with cottage cheese
Lunch: fish, mustard sauce
Snack: Natural yogurt
Dinner: Cheese casserole
6 days
Breakfast: scrambled eggs, tea or coffee
Lunch: meat soup
Snack: yogurt
Dinner: salmon fillet baked with mustard
7 days
Breakfast: casserole
Lunch: ear with oat bread
Snack: yogurt
Dinner: meat baked with melted cheese
Remember that you don't have to limit yourself to portion size, you can eat as much as you want, and a large selection of products allows you to create menus for every taste.
You can find many interesting recipes for cooking according to the Ducan system on the Internet, here are a few of them.
Chicken Cutlets
Add 1 raw egg and 2 boiled finely chopped eggs, salt, pepper and green onion to the minced chicken (0. 5 kg. ). Fry without oil or steam.
Coffee Cream
Non-fat soft cottage cheese - 400 grams, sugar substitute - 10 tablespoons, coffee - 2 teaspoons, water - 50 grams. Make coffee in 50 ml. water (if soluble, then just dissolve), add sugar substitute and strain into a bowl with a soft curd. Beat the mass with a mixer.
Ricotta cookies
1 egg white, low-fat ricotta cheese - 2 tbsp. spoons (or plain soft curd), oat bran - 2 tablespoons, sweetener. Mix the ingredients in a bowl, place them in the shape of cookies in a pan and fry on both sides or bake in the oven for 7-10 minutes. When the cookies are done, pour a mixture of cottage cheese, sweetener and crust (vanilla, cocoa) over them.
Cruise
During the second phase - "Cruise" or "Alternation", you will achieve the desired result, and the duration of the phase depends on how many kilograms you plan to lose. As the name suggests, at this time protein days alternate with protein and vegetable days. If you need to lose less than 10 kg. Then the scheme can vary, for example, 1 day protein and 1 day - vegetables + proteins, 3 days proteins and 3 days vegetables + proteins, 5 days proteins and 5 days vegetables + proteins. Choose the option that suits you. But if the excess weight is more than 10 kilograms, alternately alternate 5 protein and 5 protein-vegetable days. Thanks to such a system, the metabolism is normalized, toxins, toxins, fats and salts are removed from the body.
In the second phase, you can eat as much as your heart desires, using foods from the allowed list and adding vegetables: tomatoes, cucumbers, spinach, green beans, radishes, asparagus, cabbage, celery, eggplant, zucchini, mushrooms, carrots, beets. , pepper. Do not eat potatoes, cereals and pasta, peas, corn, beans, lentils, olives, avocados and beans.
It is recommended to limit carrots and beets, because they contain sugar, tomato paste is allowed to use in small quantities. Each day you can choose only two products from those that are added, eat products from the first phase without restrictions. Another prerequisite: eat two tablespoons of oat bran a day.
The menu in the "Cruise" phase looks like this:
1 day
Breakfast: Vegetable omelette
Second breakfast: cottage cheese
Lunch: Tuna salad (tuna, green beans, hard-boiled egg, cabbage. Season with lemon juice, yogurt and black pepper)
Snack: Roast chicken breast with vegetable salad
Dinner: braised cabbage with herbs and spices, boiled beef tongue with horseradish
Day 2
Breakfast: Scrambled eggs and bran
Lunch: Meat vegetable soup
Afternoon snack: pancakes with bran on kefir
Dinner: roasted chicken breast with herbs and grilled vegetables (eggplant, zucchini, peppers, tomatoes)
Day 3
Breakfast: Ham Omelette
Lunch: hodgepodge
Afternoon snack: casserole
Dinner: Roast meat with salad vegetables
Day 4
Breakfast: boiled eggs, lightly salted salmon, oat bread
Lunch: Meat and bran soup
Afternoon snack: cheesecakes
Dinner: Chicken cutlets with vegetable salad
Day 5
Breakfast: omelet and yogurt
Lunch: fish soup
Snack: cottage cheese
Dinner: Meatloaf with roasted vegetables
Anchoring
The “Consolidation” phase (or “Consolidation”) is designed to consolidate the result achieved in the first two phases and gradually return to the daily diet. Rice, bread, pasta, potatoes, vegetable oil, fruits are gradually added to the main products. You need to eat 2-3 tablespoons of oat bran and 3 teaspoons of honey every day. One day a week remains completely protein to avoid sudden weight gain. Pierre Dukan recommends protein on Thursday, but you can choose the day yourself based on your life rhythm.
The duration of this phase depends on the amount of weight lost in the “Attack” and “Cruise” phases, calculated by the formula: multiply each kilogram lost by 10 days. For example, if you have lost 3 kg, the "Cruise" should take 30 days, and if 10 kg, you will need 100 days to consolidate.
Consolidation includes one fruit a day, a slice of low-fat cheese and roast lamb or pork several times a week, a portion of "starchy food" and a "stomach feast". Divide the third phase into two equal parts: during the first part you can eat one portion of "starchy food" (rice-120 gr. , 2-3 baked potatoes, buckwheat or pasta) per week and one "stomach feast" (meal, when in a portion you caneat whatever you want). In the second part, you can both eat two servings a week.Example menu at this stage:
1 day
Breakfast: cheesecakes with apple and cinnamon
Second breakfast: yogurt
Lunch: vegetable soup and chicken cutlets with oat bread
Snack: Cheesecake
Dinner: grilled fish and vegetables
Day 2
Breakfast: fried chicken, boiled egg and yogurt
Lunch: Vegetable soup and grilled meat
Afternoon snack: cheesecakes
Dinner: roast meat with rice and vegetables
Day 3
Breakfast: Scrambled eggs and bran
Lunch: hodgepodge
Snack: fruit
Dinner: fish and vegetables, glass of red wine
Day 4
Breakfast: fresh cheese casserole with berries
Lunch: Oat bran soup
Snack: yogurt
Dinner: Chicken cutlets with salad
Day 5
Breakfast: cheese and coffee cakes
Lunch: Vegetable meatball soup
Snack: fruit
Dinner: Roast meat with grilled vegetables
Stabilization
The final phase of a stabilizing diet helps you transition to your daily diet so you don’t gain weight later. By then, your eating habits will have completely changed and you will know clearly which foods to avoid and which to limit.
You can already eat anything, but don't get too carried away with flour and fatty foods, and include as much meat and vegetables as possible in your menu. To keep the weight off, follow these rules: eat 3 tablespoons of oatmeal a day, stick to protein on Thursday, drink plenty of water and exercise or walk a lot. The more you do sports and pay attention to physical activity, the more likely it is that excess weight will never appear again.
Finally, write yourself a few more recipes for Ducan's food system:
Egg Salad
Cut boiled eggs into cubes, mix with finely chopped fresh onion, add low-calorie sour cream and the salad is ready.
Bread
2 tablespoons oat bran, 1 tablespoon wheat bran, 2 eggs, 3-4 tablespoons cornstarch, 2 tablespoons kefir, can of soft fat-free cottage cheese, 1 bag of baking powder. Mix starch, bran and salt in one bowl. In another bowl, mix the kefir, eggs and cottage cheese. We combine everything and put it in shape. Bake in the oven for 20-30 minutes.
Hake baked in foil
Marinate hake fillets in lemon juice, salt, add herbs, spices and bake in the oven for 15-20 minutes.What other options can you suggest?
The group of protein diets, in addition to the Ducan diet, includes the classic French diet and the paleo diet, which Ducan himself calls a copy of his weight loss strategy.
French diet
The classic French protein diet is designed for 14 days, at this time you must strictly adhere to the menu, deviation from the established diet is strictly not allowed. The diet is 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.
Thetechnique is quite effective and guarantees a weight loss of 4-8 kg, however, like most diets, it is poorly balanced, so you should not stick to it for a long time. Another disadvantage of the French diet is a hard diet that not everyone can handle. I would like to draw your attention to the fact that he often suggests the use of cooked sausage or ham to me, and this moment provokes confusing comments on the forums.
However, it should be borne in mind that our diet came from France, and the quality of products, especially ham and sausages, in our country is completely different. If in France ham is made from natural meat, then we cannot boast of that, so we recommend our readers to replace sausages with natural meat.
The seven-day menu with the French diet 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: Cooked meat salad and salad
Day 3
Breakfast: coffee and rye croutons
Lunch: one medium carrot fried in vegetable oil, 1 tomato and tangerine
Dinner: Salad with boiled meat, lettuce and two boiled eggs
Day 4
Breakfast: same as previous days
Lunch: one medium raw carrot, 100 grams of cheese and egg
Dinner: fruit and kefir
Day 5
Breakfast: one medium raw carrot with fresh juice of one lemon
Lunch: tomato and 100 gr. boiled fish
Dinner: 100 gr. boiled beef
6 days
Breakfast: coffee
Lunch: boiled chicken, lettuce
Dinner: Boiled Beef
7 days
Breakfast: Green Tea
Lunch: boiled beef and orange
Dinner: Chicken with lettuce
The menu of the second week repeats the presented meal or you can create your own menu from the same products only in another combination. The introduction of new products is not allowed.
Paleo diet
This diet is also called "part of the caveman", its essence is that you should eat like our distant ancestors. Before the food revolution, which occurred 10, 000 years ago, people ate meat, fish, seafood, vegetables, fruits, nuts, and berries. Then man invented agriculture and cereals and dairy products began to predominate in the diet. In the modern world, hydrogenated fats and refined sugar, flavor enhancers and colors have been added to the menu.
Today, 70% of a person's calories come from food that our ancestors never imagined, so supporters of the "cave diet" suggest returning to the roots and stopping eating "unnatural food for their species. "Strange, but research supports this theory. In 2008, scientists from the University of Karolinska transferred a group of men and women to the Stone Age menu. In 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 that all products repeat the diet of ancient people. Interestingly, this technique does not limit the intake of real fats and carbohydrates. The diet helps to normalize blood sugar levels, reduce cholesterol levels and helps to lose extra pounds due to the large amount of protein and the combination of meat with vegetables and fruits.
The diet is based on all types of lean meat, fish and seafood, eggs, fruits (except dried fruits), vegetables, except potatoes and corn, nuts. All cereal products (they cause inflammatory processes in the body), milk and dairy products (often containing hormones due to the dishonesty of the manufacturer), flour and confectionery products and fast food should be excluded.
The paleo diet menu can be not only delicious, but also useful:
Breakfast: for two servings of a handful of any frozen berries, 3 handfuls of red currants, 1 cup of unrefined sugar, a handful of crushed hazelnuts, 2 large pinches of jasmine tea, lemon.
Spread the red currants on a tray and sprinkle with sugar, when the sugar has dissolved, transfer everything to a bowl. Put the remaining frozen berries in a pan and put on the fire when they release the juice, add the jasmine tea, pour over the lemon juice and stir. Pour the mixture over the red currants, sprinkle with chopped walnuts and eat.
Lunch: 4 servings - 4 chicken breasts, 6 tails, 5 small tails, 4 peeled rutabage, 10 small tails. Marinade: A good serving of olive oil, lime juice, 3 chopped chili peppers and 3 cloves of garlic, a pinch of coriander, cinnamon, ginger, dried primrose and oregano.
Mix the marinade ingredients and rub the chicken breasts. Put the tubers in foil and fields with oil, bake for 40 minutes in an oven preheated to 220 degrees. Grill the breasts for 12 minutes (turn once). If there is not enough salt, add a little cooked food.
Dinner: Mackerel with salad. For 4 servings you will need 4 mackerel, lime, olive oil. Grate the fish with a mixture of mustard and olive oil, fry on each side for 5 minutes. Take a large handful of watercress, slice 4 tomatoes, 1 cucumber, 1 red onion and pour a mixture of olive oil, lemon juice and pepper. Serve the fish and salad nicely and garnish with lime wedges, you can now enjoy a wonderful dinner.
What they say about Ducan's diet
TheDukan diet is very popular, it is actively discussed, groups and blogs are created on social networks where recipes, reviews of doctors and those who lose weight about nutrition are published.
Celebrities Jennifer Lopez, Gisele Bündchen, Keith Middleton and American culinary expert Gina Keatley are addicted to the Ducan diet. In general, examinations confirm the effectiveness of the diet and active weight loss, but there are also negative comments, so I would like to note once again that the child must adhere strictly to the rules, it is impossible to sit on it for a long time, because dietary imbalance leads to a number of diseases.
Often, negative criticism is associated with non-compliance with dietary rules and self-activity, so we recommend that you avoid creativity and stick to the plan. The effect of the diet on the body is individual, listen carefully to your feelings and if you feel that the diet is not suitable for you, choose another option.
There is a myth that the Ducan diet is banned in France and Europe, but in fact this is not true because the authorities cannot ban the diet. However, the British Association of Nutritionists in the United Kingdom (one of the oldest such organizations, founded back in 1936) has criticized the Ducan diet many times and called it the worst popular diet for several years in a row.
Negative nutritionist opinion is based on an imbalance in diet and insufficient calorie intake. Doctors warn that by sticking to a diet you will face a lack of vitamins and minerals, poor digestion (limited intake of vegetables and fruits) and a lack of energy (low in carbohydrates). If the Ducan diet is used by a person who is actively working (it does not matter whether he is engaged in mental or physical work), then there is a significant risk to health.