5 basic principles of the Ducan diet + the opinion of doctors

When a woman has consistently decided to lose weight and starts searching the internet for the best diet that gives almost immediate results, it is difficult to stop her. Especially when he reads the praises in favor of one method or the other. Today we will learn what the Ducan diet is, how effective it is, demystify myths and get acquainted with criticism.

The Ducan diet - All the important nuances

The Dukan diet is based on the use of foods high in protein and contributes to weight loss from one and a half to fifty pounds. Temptation? Of course!

But how safe is it for health? Let's figure it out.

Author ID

French general practitioner Pierre Dukan, whose diet once excited millions of overweight people, has been developing it for twenty years.

In the mid-seventies of the last century, obesity was fought through a diet that included low-carbohydrate foods. Dukan, on the other hand, invented a new technique consisting of four stages - attack, rotation, stabilization and stabilization - that allow not only to lose weight, but also to keep the weight in a stable state.

Since then, Ducan has been studying 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 more than ten million copies worldwide. From that moment on, the former neurologist's best time began.

After polls, it was found that 35% of people who lost weight according to the Ducan method regained the lost weight within a year. 80% regained their previous weight within four years.

Basic principles

• Approved products. Weight loss is allowed to eat foods rich in animal and vegetable proteins, which are easily absorbed by the body and contribute to weight loss.
• Motion.Physical activity is mandatory - morning exercises, fitness or at least walking on uneven ground. Or you can clean the apartment every day, moving vigorously with a floor cloth. Here, as they say, everyone chooses how to increase their activity - fitness or weeding in the garden.
• Water!Do not forget to drink one and a half to two liters of clean water a day.
• Bran.They are essential as a source of fiber, which contributes to proper digestive processes.
• Calculator.Before you start a diet, you need to calculate the weight of Dukan to find out how many days you need to devote to one stage or another.

Doctors' opinion on diet

If you completely eliminate carbohydrates from your diet or significantly reduce their amount, the body will want to, but will start to get the missing energy, dissolving fat. But first it will deplete all the glycogen stores stored in the liver and only then will it reach the fat stores on the ribs and hips.

Glycogen is an energy store, thanks to which the body can quickly make up for the lack of glucose. The amount in the liver of an adult is 100-120 g.

If you deplete glycogen stores, ketosis will begin - the breakdown of fat to form a large number of ketone cells (acetone). High levels of glucose and acetone in the blood can lead to an acid-base imbalance leading to an increase in acid. Long-term disturbance of carbohydrate metabolism eventually leads to diabetic ketoacidosis coma.

Those interested in the Ducan diet should be aware that a positive effect without compromising on health will only be if the pancreas is able to produce enough insulin, which lowers blood glucose levels.

Low carb diets are especially dangerous for people with metabolic disorders and may not even know it, as these disorders do not occur with a normal diet. As a result, acidosis may occur, which is manifested by frequent headaches, chronic fatigue, arrhythmia or palpitations, constant drowsiness and weakness.

Stage 1. Attack

This is the hardest and most difficult period. Usually no more than seven days; the Ducan calculator will show you a more accurate picture.

Rules

For now, you need to completely eliminate carbohydrates from your diet and increase your use of protein products. The body is saturated with protein, rebuilds the metabolism and quickly destroys body fat.

Start each morning with a tablespoon of oat bran. During the day, you can eat any food from the allowed list and in unlimited quantities. They must be cooked, boiled or steamed. Remember water, as most beverages are banned, is almost the only source of liquid.

The body begins to rebuild, so you do not have to fully engage in sports, it is better to limit yourself to walking or simple exercise.

Estimated weight loss - 2-5 kg.

Review

The "Attack" stage really allows you to lose weight by a certain number of pounds (this indicator is individual for everyone), but this is not due to fat burning, but through dehydration. But weight loss sees price changes on the scales, is encouraged and continues to exacerbate dietary imbalances.

The body is affected by the almost complete elimination of carbohydrates from the body. The person begins to feel weakness, fatigue, irritability. Right now, his family and colleagues are better off staying away from him - mood swings can ruin the emotional background in the family and team for a long time.

The Chinese were very imaginative when choosing executions for criminals. The wicked were punished so deliberately that they suffered as much as possible before they died. The convicts ate only meat for a long time, after which the unfortunate man died in great pain due to the processes of sepsis in the intestines and poisoning of the body with toxins.

Carbohydrates are essential for humans to properly break down proteins and fats. If they do not enter the body, then a mandatory imbalance, metabolic disorders and intoxication await him.

During the "Attack", excess protein quickly begins to secrete water, which significantly increases the renal load. In addition, a smart body tries to defend itself and tries in every way to retain the precious fluid on its own. . As a result, during the change of stages and the introduction of more benign nutritional conditions, many begin to notice swelling even after eating a tomato.

One gram of carbohydrates retains 4 ml of fluid and after a carbohydrate starvation, this number increases significantly. If damage occurs and is unavoidable due to energy loss and imbalance, then it is unlikely that you will eat ordinary buckwheat - you will come across sweet and starchy foods. And given the increasing water retention, the number on the scales will definitely not please you.

Allowed products

This step includes 72 protein-rich foods, which can be found on sites that promote this diet. Among them - lean meat, poultry, fish and seafood, milk and its low-fat derivatives, eggs. It is true that during the day you can eat only two eggs with yolk and protein, and if the yolk is excluded, then the restrictions are lifted - eat what you want.

Definitely a must say goodbye:

• coffee and tea?
• salt, mustard and spices?
• vinegar?
• all kinds of greens - without herbs, vegetables, fruits and generally a complete ban on plant foods.
• oils and fats, of vegetable and animal origin.
• alcohol and most beverages.

You can only eat protein foods!

Weekly menu

Chicken soup. Boiled chicken meat. Grilled chicken breast.

Day of the Week	Breakfast	Lunch	Dinner
Monday	Chicken eggs cooked in the oven with milk.	Casserole with curd.
Tuesday	Steamed cheesecake.	Lean meat soup, boiled egg.	Grilled meat.
Wednesday	Bran pancakes.	Meatball soup.	Boiled chicken breast.
Thursday	Steamed or boiled fish.	Soup with lean chicken. Boiled liver, kefir.	Chicken cutlets, skim milk.
Friday	Boiled eggs, chicken nuggets, breaded with oat bran	Salmon ear. Boiled chicken fillet.	Seafood cocktail.
Saturday	Shrimp omelette.	Beef steaks.	Roasted mackerel, kefir.
Sunday	Chicken broth with boiled eggs.	Cottage cheese, skim milk or kefir.

Ducan diet recipes for attack phase

To not rediscover the wheel and find something to cook, you can use ready-made recipes according to Dukan.

Lean Minced Chops

You can get completely lean meat - chicken, turkey, rabbit or beef. Finely chopped or passed through a meat grinder, a raw egg is added and then beaten well and cake layers are formed.

Each flatbread is dipped in egg and baked in oat bran. Prepare the steaks on the grill, in a slow cooker in the "Roasting" mode or fry in a Teflon pan without oil.

Chicken Soup

Everything is simple here. Boil the chicken breast until soft, cut into small pieces or grind with a blender and add again to the broth. Beat some eggs with a fork and add to the broth in a thin stream. The protein soup is ready in a few minutes.

Stage 2. Toggle or "Cruise"

This is the most important step in Dukan's weight loss method. In the second stage, the desired pleasure begins. What is this?

Rules

28 more are added to the 72 previously allowed products, these are mainly vegetables. The duration of the period depends on the expected weight loss - one week is available for one kilo.

During this period, there is an alternation of protein and vegetable protein days. The body is already somewhat accustomed to "bullying" and dietary inaccuracies, so weight loss will not be as active.

If you need to get rid of five pounds, then the way to switch will be in one - protein day, protein-vegetable day. From 5 to 10 kg - shape 2/2 or 3/3. And over ten kilos - 5/5.

And if in the first phase it was possible to eat an unlimited number of protein products, then here the portions of vegetables are adjusted.

Statistics say that at this stage, the average person loses no more than 400-500 g of weight per week. This means that the diet is far from being as fast and effective as it is "trumpeted" by stakeholders.

Review

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

The weight loss period is quite long, you have to follow a special program - alternating days of protein and protein-vegetables until the weight reaches the desired value. If you have to lose twelve pounds, then in three months you may not bring the grave. But it is scary to think what kind of damage do those who have to get rid of 30-40-50 kg do!

Allowed products

Raw, boiled, roasted or steamed vegetables are allowed during this period.You can vary your diet with a little dry wine (not more than 100 g), low fat cheese, mustard, low fat lactic acid products and also:

• tomatoes and cucumbers?
• carrots?
• cabbage?
• beets?
• beans?
• zucchini?
• mushrooms?
• radishes?
• aubergines?
• asparagus?
• hot red pepper.

But do not forget that frying or adding oil is strictly forbidden. And no one canceled the mandatory bran, at this stage the daily intake is increased to two tablespoons.

The following foods are prohibited:

• starch - potatoes, avocados, legumes, artichokes, corn
• cereals.
• industrial sauces - mayonnaise, ketchup and more.
• desserts and sweets?
• fat.

Weekly menu

Roasted mackerel marinated with mustard. Zucchini pancakes.

Grilled fish.

Day of the Week	Breakfast	Lunch	Dinner
Monday	Chicken egg omelette and skim milk. Grated fresh carrots.	Vegetable soup. Beef steak.	Grilled meat. Fresh vegetables - tomatoes, cucumbers, herbs.
Tuesday	Boiled eggs. Fresh greens.	Mushroom soup. Vegetable stew with pieces of chicken breast.
Wednesday	Στάρπη. Boiled egg. Kefir or low fat milk.	Vegetable and meatball soup. Steamed fish cake with herbs.	Chicken breast.
Thursday	Chicken cutlets. Fresh vegetables.	Chicken broth with egg and herbs. Lean boiled meat.	Cheese cake or casserole.
Friday	Low fat yogurt. Omelet with herbs.	Fish soup. Boiled salmon.	Grilled chicken breast with vegetables. Kefir.
Saturday	Cucumber and tomato salad. Fried eggs.	Cauliflower or broccoli puree soup. Turkey cutlets.
Sunday	Casserole with curd. Low fat milk.	Thick vegetable soup. Steam cutlets with vegetables.	Cod fillet boiled in milk.

Ducan Recipes for Alternative Stage

At this stage, the gastronomic possibilities are significantly expanded and Ducan's recipes are more numerous and varied.

Snack with zucchini for curd and chicken

Chicken fillet finely chopped or passed through a meat grinder. Spices, onions and garlic are added to the minced meat.

Zucchini are cut into circles, the middle is cut to create a depression in which are placed minced meat, tomato ring, cottage cheese and sprinkled with black pepper.

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

Stuffed champagne

• In large silver, the legs are carefully separated, finely chopped and cooked with their own juice until soft.
• The chicken fillet is boiled, finely chopped and combined with boiled mushrooms.
• The resulting mass is filled with natural low-fat yogurt and placed on mushroom lids.
• The stuffed mushrooms are baked in a well-heated oven for 40 minutes at 180 ° C.
• Before serving, the vines are decorated with chopped herbs.

Stage No. 3. Concentration or consolidation

The lost weight must be saved. This is the third phase of the diet.

Rules

• A number of other products are added to the diet, a "belly feast" with high-calorie dishes twice a week is allowed. The projection size should not exceed 220 g.
• At least once a week, you should eat pure protein. This day is called "Protein Thursday" by dieters, but you can choose any other day of the week, but it is desirable to happen after the "holiday" excesses.
Mandatory bran should be consumed daily for 2, 5 tablespoons. And do not forget to drink clean water - at least one and a half liters a day.

The tent has been designed for quite a long time - for every ten days, 1 kg is lost during the switching phase. If in the second stage you lost 15 kg, then the third stage will last 150 days.

Review

If you are still alive and relatively healthy after the first two stages, then we will continue to analyze our exciting quest "How to spoil your health by looking for an ideal figure and at the same time entertaining your loved ones. "

The theory is that the body will try to regain the lost weight in any way. You long for this passion, therefore, you try to resist it no less passionately.

Well, what can we say, the body is exhausted, dehydrated, deprived of many useful substances. And now he is given a hundred grams of wholemeal bread a day, a small portion of fruit and a "celebration" of a one-time intake of complex carbohydrates a week, after which you have to arrange a day of fasting with pure protein.

At this stage, when tasty food is allowed, the weight can start to "jump" like a child's yo-yo toy. The feeling of hunger worsens sharply, grabbing the hands pulling to eat forbidden foods or extending the "holidays".

Nail, skin and hair problems are starting to bother me again. Weight loss will be followed by fatigue and constant tiredness. In general, once again everything is bad.

Allowed products

At this stage, you can enter the diet:

• fruit other than bananas and grapes (not more than 100 g per day);
• wholemeal bread (literally two slices);
• low fat cheese?
• starchy vegetables - legumes, rice, potatoes and corn
• durum wheat pasta?
• some honey?
• spices.

Of course, the products from the first two phases are preserved.

Weekly menu

Day of the Week	Breakfast	Lunch	Dinner
Monday	Casserole with curd. Tea.	Red fish ear. A slice of wholemeal bread. Fruit.	Grilled chicken fillet with vegetables. Kefir.
Tuesday	Oatmeal with milk. Boiled egg.	Vegetable soup. Pasta. Boiled beef.	Fish cake. Fresh vegetable salad. Mousse cheese with pieces of fruit.
Wednesday	Omelette with mushrooms and cheese.	Soup with green beans. Grilled fish.	Beef stew. Sponge cake with berries.
Thursday (protein day)	Στάρπη. Boiled eggs.	Chicken broth. Boiled fish.	Meat, chicken or seafood.
Friday	Cheese cake or casserole.	Bors. Chicken cutlets.	Mashed potatoes. Fresh vegetable salad.
Saturday	Buckwheat milk porridge.	Mushroom soup with meatballs. A slice of wholemeal bread. Vegetable risotto.	Vegetable stew. Steam cutlets.
Sunday	Fried eggs. Cheese. Coffee.	Sorrel soup with boiled eggs. Boiled chicken. Fruit.	Vegetable salad. Seafood cocktail. Dried fruit compote.

Ducan Recipes

Salad with lightly salted salmon

Ingredients:

• salmon - 150 g;
• lettuce leaves?
• cherry tomatoes - 5-7 pcs. ;
• green apple - 1 pc. ;
• fresh cucumbers - 2 pcs. ;
• Feta cheese - 140 g;
• lemon juice - 3 tablespoons
• sugar - 2 tbsp;
• wine vinegar - 1 teaspoon;
• red pepper - to taste.
• olive oil?
• chopped coriander or parsley.

All salad ingredients are cut into arbitrary slices, mixed and flavored with lemon juice. Such a salad can be prepared for a festive table and your guests will not even suspect that they are eating a dish from Ducan.

Creamy salmon soup

Ingredients:

• salmon fillet - 300 g;
• onions - 2-3 heads;
• low fat cream - 100 ml;
• potatoes - 2-3 pcs. ;
• medium size carrots - 1 pc. ;
• herbs, spices - to taste.
• vegetable oil for frying.

First, you need to boil the broth from the red fish fillet and a whole onion. The remaining onion is finely chopped and fried together with the grated carrots.

Peel the potatoes, cut them into cubes or slices in the usual way. A fish comes out of the broth and is crushed.

Vegetables, fish and spices are sent to the boiling broth for 20-30 minutes. After the potatoes are cooked, you can add cream.

The chopped greens are poured into a plate before serving.

Stage 4. Stabilization

Finally, at this stage, you can eat whatever your heart desires, if you follow the mandatory rules.

Rules

• Eat only protein foods once a week.
• The daily portion of bran is not canceled - now they must be eaten in three tablespoons.
• Water consumption should remain unchanged - at least one and a half liters per day.
• The diet should be as balanced as possible. To do this, it is recommended to eat a slice of cheese, two starchy vegetables, a few slices of wholemeal bread, vegetables, protein products and fruits as a dessert every day.
• The size of the meal should be medium - more often than not larger.
• Fatty fish should be replaced with other seafood.
• Compulsory physical activity must be maintained. Make it a rule to climb stairs, avoiding elevators.
• Try to avoid stress.

You should follow these life guidelines if you do not want to gain weight again.

Review

Once the desired results are achieved, most of those who lose weight relax and indulge in "all bad". They return to their old diet and start eating!

Now think, why do you need this torment, if at the same time you could lose weight just by removing fast carbs, sausages, fried foods and pickles from your diet? At the same time, it would not need to be limited to one hundred products and deprive the body of the complex carbohydrates it needs so much.

Contraindications

Dukan's diet is strictly forbidden for people suffering from:

• kidney disease and kidney failure?
• cholecystitis?
• pressure problems?
• cardiovascular disorders?
• stomach ulcer?
• intestinal dyskinesia?
• atherosclerosis?
• gallstones

Do not experiment for expectant and breastfeeding mothers, although Dukan has developed a special method for pregnant women. Avoid such "treatment" of obesity in children, adolescents and the elderly.

Advantages and disadvantages of the Dukan diet

If you believe that the creator of the diet, the advantages of the weight loss method are the following.

• For a long time, the weight will remain unchanged after weight loss at the desired values.
• The diet is completely safe and extremely effective.
• You can eat permitted foods in any quantity and whenever you want. And given that there are more than a hundred of them, you can always diversify your menu with delicious dishes.
• The result is felt from the first days.

It seems - eat what you want and when you want and lose weight! History! But if you take off your glasses with a rose and dig deeper, then a harsh reality appears before us in all its glory. Namely.

• Fats are almost completely excluded from the diet and this is fraught with worsening skin condition and many diseases - atherosclerosis develops, cholesterol metabolism is disturbed, the reproductive system is inhibited as the general mental state deterioratesnervous system is not working properly.
• The diet is not balanced, which means that the body receives less nutrients and elements.
• Any restriction and rejection of certain products leads to "shock" for the body, when a person begins to feel weak, tired, his performance decreases.
• According to the diet, you should eat oat bran every day and not sold in every corner.

Conclusion

Each person is a blacksmith of his own happiness and also decides how to manage his body. It can be groomed and cultivated both while lying on the couch and playing sports in the gym. Or put yourself under too much stress in the form of popular but rather sophisticated diets, such as the Ducan method.

In no case do we restrict your freedom and we do not try to prevent you from making decisions. Just love yourself, do not put irreparable experiments on the body and be healthy!