Ducan's diet

Pierre Ducan is a French nutritionist with forty years of research experience in dietetics.In the early 1970s, he began working on creating a weight loss technique that could work for anyone without a patient who was not endless of the problems that cause obesity.

After the publication of the book "I don't know how to lose weight" (which was not the first), the world's glory came to Ducan.The followers of his system, who have been able to lose weight significantly, are calculated in tens of thousands worldwide.To date, Pierre Ducan has released 19 books with a common account that have been translated into more than 10 languages and are sold by millions.

Dukan's diet is not temporary.The point of this technique is that a severity who wants to maintain the result must adhere to certain rules in nutrition throughout life.There are many clubs and forums in which the supporters of the food of opinion and recipes for the exchange of Ducan, as well as morally support beginners who have decided to start the path of weight normalization.

General Principles of Ducan Diet

A slogan that helps to promote the system - "eat as much as you want," it meets the basic principle of the system.Transmission is not really normalized, but the restrictions relate to the products, gas stations, spices and cooking method, which will still require you to self -organize and willpower.The first thing you need to do to anyone who wants to lose weight according to the Ducan method is to test the official website to determine their perfect weight.

The duration of each stage of weight loss until the day will also be determined.The test reports not only the simplest principles of determining normal weight, such as the ratio of "growth-ha-hyrin on the wrist", but also more personal factors: what was the minimum and maximum weight, whether there are children and how many of them, how long there is weight gain, etc.Such "five" helps to calculate the individual scheme and determine the type of physics and individual characteristics of the body.

Dukan's diet consists of 4 parts - phases - each of which performs a strictly defined function in the process of normalizing and stabilizing body weight: "attack", "cruise", "consolidation" ("fixing" and "stabilization".Despite the fact that weight loss reaches normal weight, as a rule, already between the second and third diet periods, the last two phases are required to stabilize weight and consolidate eating habits based on life.

For each phase, permitted and prohibited products are allocated, but one product - oats - is mandatory for the first three stages a day.In addition, following Dukan's diet, it is necessary to reduce the consumption of salt as much as possible and to increase the amount of water to 2 or more liters per day.This will help to eliminate excess moisture from the body and accelerate the processes of fat burning.

Ducan's diet is built in such a way as to organize significant weight loss in the first stage and then achieve weight loss for 1 kg each week.On this basis, the entire weight loss system is built.This diet is a strict protein that is already clear in the first stage.Protein products are allowed to be consumed almost without restriction, but with fat and fast carbohydrates you will need to divide almost completely - to the third phase.

This has its disadvantages, which are generally not covered by dietary sites and will be discussed a little later.In addition, the prerequisite for weight loss according to the Ducan system is an increase in physical activity, the minimum duration and intensity are determined at each stage individually.The brief designation of the basic principles of the Ducan method is the following:

• Compilation of a personal weight loss scheme depending on the individual characteristics;
• The distribution of four diet periods that cover both the period of weight normalization and its lifelong control;
• Mainly a diet with protein and protein;
• The long duration of the diet, as this plan, although it can be used by people with minor excess weight, is still more projecting for patients with varying degrees of obesity;
• Smooth weight loss - 1 kg per week;
• Alcohol, sugar, starch products and high sugar sweets are completely prohibited;
• The presence of physical activity;
• Salt limit;
• Daily use of oat bran;
• Food without limits to serving;
• Almost complete exclusion of fat and products that slow down the water at all stages of weight loss.

Now, when we see the overall picture of the Ducan method, it's time to look more closely and to understand the details.

How long will the diet last?

As mentioned earlier, an individual weight loss scheme can be calculated by passing the test on the official website.However, the approximate plan (depending on how many pounds 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 changes in the flash -it is aimed at maintaining the result and preventing re -weight gain in the future.

The first phase.Attack

This is an extremely protein phase that is allowed to consume 72 low fat protein products.This is the lowest (2 to 10 days) and is intended mainly for such purposes:

• Give a psychological impetus to weight loss, as you can lose 1.5 to 6 kg during this period.This gives the motivation and ability to evaluate the prospects, as well as to obtain the first compliments in the spirit of "You have pulled!"And "you look good", which is created for a more 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 with a new long diet.

Authorized and Prohibited Products

• Meat: lean, skinless and fat (and only the lowest fat): veal, beef, rabbit, low -fat skin without skin, the rider is allowed except for the file and anthrocotta.Forbidden: pork, lamb, duck and goose meat.You can use beef, veal, chicken and turkey liver, kidneys, tongue.A limited amount of lean low ham with a fat content of up to 4%is also allowed;
• Fish.Everything, without exception, is allowed, including fatty varieties, caviar and milk;
• Crustaceans and molluscs, as well as unsalted and low -fat products;
• Eggs.Proteins are allowed without restriction, but the yolks will need to limit 2 computers.per day;
• Small dairy products are allowed, but provided that the fat content is 0% or a little more.If you use milk milk, you should limit its consumption to 3 tbsp.a day.

All of the above products should be prepared without the use of fat.The most desirable is to bake, cook and simmer, but you can fry them without oil in a finger cover.From drinks and supplements to dishes you can use the following:

• Drinks: various teas are allowed, including herbal, as well as coffee, clean water, diets and other diet drinks;
• Cars: any vinegar (apple, grapes, balsamov), soy sauce, lemon juice (allowed only as sauce or spice; drink lemon and have lemon), mustard is allowed in very moderate quantities (due to its ability to slow down water), tomato paste without sugar and with a small amount of 2 tbsp.per day, olive or rapeseed oil - 1 coffee spoon, paraffin oil - 1 tbsp.(In no case do not heat up or fry on it when used, dilute with soda water 1: 1);
• Sweet: You can consume a zero calorie content.Another sweet blowing (glucose, fructose, agave syrup or corn syrup, sorbitol, etc.) is completely prohibited;
• Culinary supplements: gelatin or agar-agar, baking powder, soda, yeast;
• Salt: 1 (or less) coffee spoon without a hill a day;
• Crabs sticks: up to 8 pcs.per day;
• Cherkins: 2 small per day;
• Protein powders and cocktails -no restrictions (provided they have low fat or completely low fat).

Compulsory 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 oats.

The first phase characteristics

• An unpleasant odor is possible from the mouth.This is the problem of all protein diets and is related to fermentation in the digestive system.As a rule, it disappears when the next phase is switched;
• 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 a few days the dry mouth remains or other alarming symptoms remain, it is worth interrupting the diet and seeing a doctor;
• During the first few days, fatigue is possible, which is associated with low blood sugar;
• If your "attack" is longer than 3 days, then constipation and non -resistant pain is 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 related to the use of mainly protein products.During this time, as planned, you will reach your perfect weight.All you have to do is consolidate the result and train the proper behavior of food for the rest of life.

During the second phase, 28 vegetables are added to the diet and the rules regarding the supplements are slightly weakened and the number of bran in the menu increases to 2 tbsp per day.The "cruise" lies in the fact that you should alternate days of proteins and proteins and vegetables.Ducan recommends alternating these days through one, but you can choose another scheme for yourself, such as 2 in 2 or 3 in 3 days.

Permitted and prohibited products

• All first phase products are allowed;
• From vegetables you can eat cucumbers, tomatoes, black pepper, radishes, asparagus, dill, spots, various onions, pumpkin, cabbage, celery, spinach, eggplants, enizhay, zucchini.Carrots and beets are allowed in limited quantities.You can also eat any greens and a little bit of a look for vegetables;
• You can eat any mushrooms;
• In addition, you can add 1 tbsp.to the diet.Ketchup or part of skimmed yogurt with fruit, as well as 1 tsp.Cocoa or corn starch.However, only every 2 of these products can be consumed per day;
• The list of authorized additives is filled with lemon and its embers, flavors without butter and sugar, cubes with low power broth, sweets and gum with aspartame instead of sugar;
• Part of vegetable oil is increased to 1 tsp;
• Tomato paste in the days of protein and vegetables can be consumed without restriction, in protein-not more than 1 tbsp l.
• Avocado, legumes (except spots of beans), corn, potatoes, olives and olives, all types of cereals and, of course, pasta;
• Artichots can be consumed moderately;
• It is allowed to eat 1 tbsp.wheat bran with constipation;
• Dairy products, even with low fat, should be limited to 1 kg per day;

Compulsory additions

• The time of the mandatory alley increases to 30 minutes a day;
• The daily part of the oat bran increases to 2 tbsp;
• The drinking regimen 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 back.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: parts of starch dishes and days of shoes.

The latter are called the "Holiday of the Soul" and include a whole festive food of the aperitif, the first, second and dessert.During this meal, you can afford to eat absolutely all kinds of products.However, there are also their restrictions on charging days, which will be discussed below.The phase itself is conditionally divided in half.In the second half of the consolidation, the number of allowed charging days increases.

If in the first half of this phase you can allow 1 serving of starch products and one festive meal a week, then in the second period the number of such pleasures is doubled.During this period, you should determine one day a week, which will be protein-survival-you will eat protein foods from products allowed in the "Attack" phase.You need to monitor such a landing for life to maintain weight normally.

Permitted and prohibited products

In addition to the products present in previous phases, they are also added to the daily diet:

• 2 pieces of whole grain bread;
• 40 g of hard cheese (except for molten, goats and mold).Also, the cheese should not be more than 40%;
• 1 Fruit with the size of a fist or a glass of berries, a slice of melon or watermelon.Avoid bananas, cherries, cherries, grapes, figs;
• Lamb, pork and bacon are allowed in unlimited quantities;
• The allowed amount of vegetable oil is increased to 1 pp. L.

Rules for Charging Dishes

• Do not take the supplement;
• Do not arrange for 2 days for charging in a row;
• The food should consist of the first dish, the second dish, dessert and aperitif (wine and cheese).

Authorized Starch Products

• Pasta.No more than 220 g.You can season with tomato paste or fresh tomato sauce with onions and spices.It is allowed to add a little parmesan to the pasta;
• Rice, wheat porridge, bulgur, couscous.Not more than 200 g;
• Legumes - beans, peas, chickpeas, lentils and more.Not more than 220 g;
• Potato.No more than 125 g.Only in uniform or baked in foil.

In addition, the dose of oat bran increases to 2.5 pp.

Fourth phase.Stabilization

This is not as much a diet phase as a new lifestyle, because in order to prevent re -weight gain, you will need to change your eating habits forever.Your new gastronomic rules sound like this:

• One day a week is a protein.Eat on the principles of Attack;
• Drink at least 2 liters of water a day;
• Take a walk for at least 20 minutes each day;
• Refuse the elevator, escalator and, if possible, public transport;
• Consume 3 tbsp.daily oat bran;
• Take care of any sport or physical activity.Among the variety of options you can find what will surely bring you not only advantages but also pleasure: dancing, manual battle, gym, running, swimming, etc.

What should I do if there was a breakdown?

No one is safe from failure and minutes of weakness.You just got on a diet - and then the guests with wine and cake came to you!You do not tolerate protein diets and hunger was simply unbearable.Or maybe you couldn't resist New Year's overeating.

Justifications may be found, but the fact remains - you fell and laughing everything you had in the fridge or in the sweets department of the closest store.This is not a reason to throw a diet or start at the beginning.You just have 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 have fallen at the attack stage, then extend it for 2 days;
• Limit salt consumption to a minimum of 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 have fallen.

Ducan dietary recipes

You do not need to suffocate cereals and lean breasts, as is the case during many diets.In addition, amateur culinary professionals suffer a lot from the fact that they cannot realize their potential during weight loss.Dukan diet followers, who do not like monotonous food, came out with hundreds of recipes and adapted many dishes to the rules of their favorite diet!

Bran pancakes

Ingredients:

• Oats - 2 tbsp;
• Wheat bran - 1 tbsp;
• Soy isolate - 1 tbsp;
• Egg - 1 pc.;
• Baking powder - 1 tsp;
• Sweetener - 4 tablets;
• Low -fat yeast or kefir - 2 tbsp;
• The aroma is optional.

Preparation:

Mix the ingredients, let them cook for 15-20 minutes.Place a spoon on a dry pan for a stick.Fry over low heat until it is cooked, not much brown.

Dumplings

In general, you can make them with any filling from the list of authorized products.You can even put a little mince and make a dumplings like a dumplings.

Ingredients:

• 250 g 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 cheese, shape the cake, place the filling and press the edges, roll the ball for reliability.Cook in lightly salted water to the surface like ordinary dumplings.

Zucchini stuffed with meat and cottage cheese

Ingredients:

• Zucchini-1-2 PC.;
• Cottage cheese or fried Brace - 150 g;
• "Allowed" meat or mince from it - 250 g;
• Egg - 1 pc.;
• Garlic - 1 cloves;
• Green - 2 tbsp;
• Salt and pepper - to taste, but as much as possible.

Preparation:

Carefully cut the zucchini tails - so the right cylinder turned out to be as much as possible.It is advisable to choose even the right zucchini already during the purchase.Using a knife and spoons, scatter the zucchini core.Do it carefully so that you do not pierce the skin.Finely chop the meat.Cut the zucchini pulp, salt, allow to stand for 15-20 minutes and drain the juice.

Mix meat, zucchini cellulose, cottage cheese/cheese feta, egg and greenery.Salt.Carefully stuff the zucchini with the resulting mixture.Put in a container or shape, bake for 20-30 minutes at 200-220 degrees.If you have a filling mixture, you can add 1 pp. L. Bran and bake the meatballs in skimmed yogurt with soy sauce and spices.

Spoon tar in Dukanov's diet

All types of sites talk a lot about the benefits of Ducan's methodology - and completely forget that it, like most diets, has another country: contraindications and disadvantages.Since Ducan's diet is an expressed protein, all disadvantages of such systems are inherent in it, including a possible violation of hormonal origin and chronic constipation.In addition, fast carbohydrates, which are considered enemies in Figure # 1, also serve as a major fuel for the brain.

In the beginning, you may have inhibition, drowsiness, worsening of cognitive functions and moods.If you have any problems with the digestive system, think twice.Before moving on to a protein diet, you should definitely consult a doctor who monitors your illness or another competent specialist.Keep in mind that some hormones are also sensitive to protein in the diet.

If you have problems with the hormones of the pancreas or pituitary gland, seek advice to your endocrinologist.Also, Ducan's diet is definitely not suitable for pregnant women - it is not only able to strengthen some of the inconveniences inherent in this condition, but it is not balanced.During pregnancy and lactation, 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 supporters of the diet, there is even a joke that Dukan gained no less money to promote Bran as 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 Dukan method.

And tens of thousands of followers slowly, but certainly losing pounds of fat thanks to this diet right now.So, if you do not have contraindications to the protein diet and allergies to oat bran, but there is a persistence, a desire to search for Ducan recipes and make your own culinary book, which will become your faithful companion in the fight for harmony, then this technique is your perfect choice.