The problem of excess weight is one of the most urgent in the world, every year this problem becomes more and more pressing. A sedentary lifestyle, the love of television and computers, poor quality food and chemical food additives are harmful to the physical shape of people. Doctors have long sounded the alarm bells, trying to draw attention to the global problem of obesity. This, of course, does not concern you or me, but it is also not worth starting the situation, especially since summer and the holidays are coming soon.
In the article we will talk about the weight loss system of Pierre Ducant, a French nutritionist who revolutionized the world of dietetics and who came up with a whole new method of weight loss, based not on reductionof the number of calories, but on the composition and properties of the food that enters the body.
What is the Ducan diet
Pierre Dukan is a French physician and nutritionist who has been studying the effects of food on the human body for over forty years. After studying the eating behavior of people, he was able to discover the secret to achieving ideal weight without fasting and without severe restrictions on food. Pierre Ducan wrote 19 books, but the bestseller “I don't know how to lose weight” won him the greatest acclaim, thanks to which more than 15 million people were able to lose weight.
The Pierre Ducan diet is designed for people unable to starve, its motto is "Eat as much as you want and lose weight". Pierre Dukan first addressed nutrition issues when one of his clients needed help fighting obesity. After the doctor offered his developments, the patient lost 3 kilograms in five days, and in the next three days he lost another 1. 5 kg - this marked the start of Ducan's career as a nutritionist.
The system is based on the principles of a protein diet, which allows you to start the fat burning process and thus get rid of excess weight without harming muscle tissue. A sharp decrease in the number of carbohydrates and fats consumed contributes to effective weight loss and "drying" of the figure. Please note that this technique can be called a nutrition system rather than a diet, as it is divided into four main stages, after which you can completely change your eating habits and learn how to eat in a way that maintains your ideal weight.
When a large amount of protein enters the body, the metabolism is accelerated, toxins and toxins are removed, the feeling of hunger and constant nervousness disappear. However, a prolonged absence of the right fats and carbohydrates in the diet can lead to poor health and the appearance of serious diseases, therefore, it is necessary to adhere to a protein diet clearly according to the scheme, listening to all recommendationsand 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 eaten, you don't have to count every bite you eat and go hungry. The system ensures that the weight remains within the normal range even after the end of the diet.
The advantage of the Ducan diet is that it is very effective and does not go hungry. The downside of all weight loss methods is usually standard - poor diet balance, so you need to strictly adhere to the diet and listen to your feelings. If you are feeling uncomfortable, you may need to choose another option to lose weight.
Diet plan
Dr. Ducan's diet is the first to use a structured approach and four-step weight loss system. The first two steps are aimed at effective weight loss and the others are aimed at consolidating the obtained result and stabilizing the weight. During weight loss, one should be guided by a list of 100 allowed foods that can be consumed at different stages of the diet: 72 pure protein products - fish, meat, seafood, vegetable protein, low-fat dairy products and28 types of vegetables. Oat bran is an important part of the system, so don't overlook them.
At the "Attack" stage, it is allowed to consume 72 products from the first group, at the "Alternation" (or "Cruise") stage - 28 other vegetables are introduced into the diet. When consolidating the result, the body gets used to a new diet, and a pure protein on Thursday allows you to adjust the weight in order to avoid sharp fluctuations and loss of shape.
In the last, fourth step, you can eat any food, but observe the following rules:
- Observe a protein day once a week when pure protein foods are consumed
- Move around for at least 20 minutes a day and refuse the elevator
- Eat three tablespoons of bran a day
In addition to nutrition, Dr Ducan pays great attention to physical activity. Try daily walking, exercising in the gym, biking, swimming, or dancing. The main thing is to move more, because physical activity helps burn calories, transforms body fat into a useful source of energy, and helps maintain muscle tone.
Before starting the diet, calculate your correct weight, on which the additional nutrition of Dukan depends.
Remember the basic rules that must be strictly observed: drink 1. 5-2 liters of water per day, be active and eat oat bran daily.
Completely exclude fat, oil and mayonnaise from the diet, salads can be seasoned with lemon juice or soy sauce.
Steam, broil, bake or boil food, or you can cook in a non-stick pan.
It is advisable to refrain from alcohol, sugar, fried potatoes and fruits with a high sugar content (bananas, cherries, cherries, grapes, figs).
By carefully following all the recommendations, you can lose up to 5 kg. during the week.
During the diet, it is allowed to consume black, green and herbal herbal teas, coffee, cola and light pepsi, low-fat cocoa (1 teaspoon per day), corn starch (1 tablespoon per day), skimmed milk powder (up to 3 tablespoons per day), wheat bran (1 tablespoon), baking powder, gelatin, vanilla and cinnamon, sugar substitutessugar (except for glucose, fructose and sorbitol).
Attack
So, the first stage - "Attack", lasts 2-10 days (depending on how much weight you want to lose), the duration is determined using the online calculator, which we have already discussed above, for example, if there are 5 extra kilos, 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 manifested, the weight loss is 2-6 kg. At this point, the fats are actively broken down, so a dry mouth and a faint odor may appear, but diet advocates contend that this is normal.
During the "attack" the most severe dietary restrictions apply and the daily menu includes only protein products:
- Lean veal or beef
- Kidneys and calf's liver
- Skinless Chicken and Turkey
- Beef or veal tongue
- Seafood and fish
- Lean ham (we do not recommend it for consumption, because domestic ham, unlike French, is not made from natural meat, but from ingredients of questionable quality with chemical additives)
- Low fat milk, kefir and cottage cheese
- Onions, garlic, condiments, vinegar, salt, soy sauce and spices
In the first phase, it is forbidden to eat the meat of rabbits, pork, duck, goose. Eat 1. 5 tablespoon of oat bran every day. Eggs are allowed in limited quantities (no more than 2 yolks per day, whites - as much 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 skimmed milk), bran bread and low-fat cottage cheese, coffee or tea
Lunch: chicken broth
Afternoon snack: kefir
Dinner: steamed cutlets, bread
Day 2
Breakfast: bran and milk porridge
Lunch: ear
Afternoon snack: kefir
Dinner: chicken cutlets, tea or coffee
Day 3
Breakfast: cheesecakes, tea or coffee
Lunch: fish cooked with herbs and lemon
Snack: natural yogurt with oat cake
Dinner: Seafood cocktail
Late dinner: curd
Day 4
Breakfast: light salted red fish with oatmeal cake, tea or coffee
Lunch: chicken breast cooked in kefir
Snack: curd
Dinner: omelet and roast veal
Late dinner: kefir
Day 5
Breakfast: bran pancakes and cottage cheese
Lunch: fish, mustard sauce
Snack: natural yogurt
Dinner: curd casserole
6 days
Breakfast: scrambled eggs, tea or coffee
Lunch: meat soup
Snack: yogurt
Dinner: fillet of salmon cooked in mustard
7 days
Breakfast: curd casserole
Lunch: ear with oatmeal bread
Snack: yogurt
Dinner: baked meat with melted cheese
Remember, you don't need to limit yourself to portion sizes, you can eat as much as you want, and a wide selection of products means you can create a menu to suit every taste.
On the Internet you can find many interesting recipes for cooking according to the Ducan system, here are some of them.
Chicken cutlets
Add 1 raw egg and 2 finely chopped boiled eggs, salt, pepper and green onion to the ground chicken (0. 5 kg). Fry without oil or steam.
Cream of coffee
Low-fat cottage cheese - 400 grams, sugar substitute - 10 measuring spoons, coffee - 2 teaspoons, water - 50 grams. Prepare the coffee in 50 ml. water (if soluble, simply dissolve), add the sugar substitute and strain into a bowl of soft curd. Beat the mass with a blender.
Ricotta cookies
1 egg white, low fat ricotta cheese - 2 tbsp. spoons (or ordinary sweet curd), oat bran - 2 tablespoons, sweetener. Mix the ingredients in a bowl, put them in the form of a cookie in a frying pan and fry on both sides or bake for 7-10 minutes. When the cookies are ready, garnish with the mixture of curd, sweetener and zest (vanilla, cocoa).
Cruise
In the second phase - "Cruise" or "Alternation" you will get the desired result, and the duration of the stage will depend on the number of kilograms you plan to lose. As the name suggests, at this time, protein days alternate with protein-vegetable days. If you need to lose weight less than 10 kg. , Then the scheme can vary, for example, 1 day of protein and 1 day - vegetables + protein, 3 days of protein and 3 days of vegetables + protein, 5 days of protein and 5 days of vegetables + protein. Choose the option that's right for you. But if the excess weight is more than 10 kilograms, alternate 5 days of protein and 5 days of protein-vegetables. Thanks to such a system, the metabolism is normalized, toxins, toxins, fats and salts are eliminated from the body.
In the second step, you can eat as much as your heart desires, using foods from the list of allowed vegetables and adding vegetables: tomatoes, cucumbers, spinach, green beans, radishes, asparagus, cabbage, celery, eggplant, zucchini, mushrooms, carrots, beets, pepper. Do not eat potatoes, grains and pasta, peas, corn, beans, lentils, olives, avocados and beans.
It is advisable to limit carrots and beets because they contain sugar, it is allowed to use tomato paste in small quantities in cooking. Each day you can choose only two products from those that are added, eat products of the first phase without restrictions. Another prerequisite: eat two tablespoons of oat bran per day.
The menu of the "Cruise" stage looks like this:
1 day
Breakfast: omelet with herbs
Second breakfast: cottage cheese
Lunch: Tuna salad (tuna, green beans, hard-boiled egg, herbs. Season with lemon juice, yogurt and black pepper)
Snack: baked chicken breast with vegetable salad
Dinner: cabbage cooked with herbs and spices, beef tongue boiled with horseradish
Day 2
Breakfast: scrambled eggs and bran breads
Lunch: vegetable meat soup
Afternoon snack: bran pancakes with kefir
Dinner: baked chicken breast with grilled herbs and vegetables (eggplant, zucchini, peppers, tomatoes)
Day 3
Breakfast: ham omelette
Lunch: mishmash
Afternoon snack: curd casserole
Dinner: baked meat with vegetable salad
Day 4
Breakfast: hard-boiled eggs, lightly salted salmon, oat bread
Lunch: meatball 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 baked vegetables
Anchor
The “Consolidation” (or “Consolidation”) step aims to consolidate the results obtained in the first two phases and to gradually return to the daily diet. Rice, bread, pasta, potatoes, vegetable oil, 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 remains fully protein in order to avoid sudden weight gain. Pierre Dukan recommends protein on Thursdays, but you can choose the day yourself depending on your lifestyle.
The duration of this stage 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 have lost 3 kg, then the “cruise” should last 30 days, and if 10 kg, then it will take 100 days to consolidate.
Consolidation includes one piece of fruit a day, a slice of low fat cheese and roast lamb or pork several times a week, a serving of “starchy foods” and “stomach feast”. Divide the third step into two equal parts: during the first part you can eat one serving of "starchy foods" (rice 120 gr. , 2-3 baked potatoes, buckwheat or pasta) per week and a "feast ofstomach "(meal, when you can eat whatever you want in the portion). In the second part, you can eat two servings per week of the two.
Sample menu at this point:
1 day
Breakfast: apple and cinnamon cheesecakes
Second breakfast: yogurt
Lunch: vegetable soup and chicken cutlets with oat bread
Snack: cheesecake
Dinner: grilled fish and vegetables
Day 2
Breakfast: baked chicken, boiled egg and yogurt
Lunch: vegetable soup and grilled meats
Afternoon snack: cheesecakes
Dinner: baked meat with rice and vegetables
Day 3
Breakfast: scrambled eggs and bran breads
Lunch: mishmash
Snack: Fruits
Dinner: fish and vegetables, glass of red wine
Day 4
Breakfast: cottage cheese casserole with berries
Lunch: oat bran soup
Snack: yogurt
Dinner: chicken cutlets with salad
Day 5
Breakfast: cheesecakes and coffee
Lunch: meatball soup with vegetables
Snack: Fruits
Dinner: baked meat with grilled vegetables
Stabilization
The final phase of the stabilization diet helps you switch to your daily diet so that you don't gain weight later. At that point, your eating habits will change completely and you will have a clear idea of which foods to avoid and which to limit.
You can eat anything, but don't get carried away by flour and fatty foods, and also include in your menu as much meat and vegetables as possible. In order to maintain the weight gained, follow these rules: eat 3 tablespoons of oat bran a day, stick to protein on Thursday, drink plenty of water and exercise or walk a lot. The more you play sports and pay attention to physical activity, the more likely it is that excess weight will never appear again.
Finally, write yourself some additional recipes for the Ducan nutritional system:
Egg salad
Cut the hard-boiled eggs into cubes, mix with a bunch of finely chopped green onions, add low-calorie sour cream and the salad is ready.
Bread
2 tablespoons of oat bran, 1 tablespoon of wheat bran, 2 eggs, 3-4 tablespoons of cornstarch, 2 tablespoons of kefir, a can of cottage cheesesoft fat free, 1 bag of baking powder. In a bowl we mix starch, bran and salt. In another container, combine the kefir, eggs and curd. We combine everything and put it in the form. Bake for 20 to 30 minutes.
Hake cooked in foil
Marinate the hake fillets in lemon juice, salt, add herbs, spices and bake 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 calls a copy of his weight loss strategy.
French regime
The classic French protein diet is designed for 14 days, at this time you must strictly adhere to the menu, it is strictly forbidden to deviate from the established diet. 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.
The technique is quite effective and guarantees a weight loss of 4-8 kg However, like most diets, it is unbalanced, so do not stick to it for long. Another drawback of the French diet in a tough diet that not everyone can handle. I would like to draw your attention to the fact that the menu often suggests using boiled sausage or ham, and this moment arouses puzzling comments on the forums.
However, it should be borne in mind that the diet came to us 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 can not brag about it, so we recommend our readers to replace sausage with natural meat.
The French 7 day diet menu looks like this:
1 day
Breakfast: black coffee
Lunch: two eggs, lettuce, tomato
Dinner: 100 grams of cooked lean meat, lettuce
Day 2
Breakfast: black coffee, rye crouton
Lunch: a piece of cooked meat (100 grams)
Dinner: salad of boiled meat and lettuce
Day 3
Breakfast: coffee and rye croutons
Lunch: a medium carrot fried in vegetable oil, 1 tomato and a tangerine
Dinner: Salad of cooked meat, lettuce and two hard-boiled eggs
Day 4
Breakfast: same as previous days
Lunch: a medium raw carrot, 100 grams of cheese and an egg
Dinner: fruits and kefir
Day 5
Breakfast: a medium raw carrot with the fresh juice of one lemon
Lunch: tomato 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 orange
Dinner: chicken with lettuce
The second week menu repeats the presented diet or you can make your own menu from the same products only in a different combination. The introduction of new products is not allowed.
Paleo diet
This diet is also called the "caveman diet", its essence is that you should eat like our distant ancestors. Before the food revolution of 10, 000 years ago, people ate meat, fish, seafood, vegetables, fruits, nuts and berries. Then man invented agriculture, and grains and dairy products began to dominate the diet. In the modern world, hydrogenated fats and refined sugar, flavor enhancers and colorings have been added to the menu.
Today, 70% of the calories a person gets from foods our ancestors never even imagined, so proponents of the "cave diet" suggest going back to their origins and stopping eating "unnatural food for their species ”. Oddly enough, the research supports this theory. In 2008, scientists from Karolinska University transferred a group of men and women to the Stone Age menu. In three weeks, calorie intake was reduced by 35%, blood pressure dropped by 5%, and the risk of blood clots was reduced by 72%.
The main feature of the paleo diet is that you can eat as much as you want, just follow that all the products repeat the diet of the ancients. Interestingly, this technique does not limit the intake of good fats and carbohydrates. The diet helps normalize blood sugar, lower cholesterol level and 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 grain products should be excluded (they cause inflammation in the body), milk and dairy products (they often contain hormones due to the dishonesty of manufacturers), flour and confectionery products and fast food.
The paleo diet menu can be not only tasty, but also healthy:
Breakfast: for two servings a handful of frozen berries, 3 handfuls of red currants, 1 cup of unrefined sugar, a handful of crushed hazelnuts, 2 big pinches of jasmine tea, lemon.
Divide the red currants on a platter and sprinkle with sugar, when the sugar dissolves, transfer everything to a bowl. Put the other frozen berries in a pan and put on the heat when they leave the juice, add the jasmine tea, pour in the lemon juice and stir. Pour the mixture over the red currants, sprinkle with chopped nuts and eat.
Lunch: 4 servings - 4 chicken breasts, 6 turnip tubers, 5 small turnips, 4 peeled rutabaga tubers, 10 small beets. Marinade: A good portion of olive oil, lime juice, 3 chopped peppers and 3 cloves of garlic, a pinch of coriander, cinnamon, ginger, dry parsley and oregano.
Combine the ingredients for the marinade and rub the chicken breasts with them. Put the tubers in foil and the 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 cooked food.
Dinner: mackerel with salad. For 4 portions, you will need 4 mackerel, lime, olive oil. Mix the fish with a mixture of mustard and olive oil, sauté on each side for 5 minutes. Take a large armful of watercress, cut 4 tomatoes, 1 cucumber, 1 red onion and cover it with a mixture of olive oil, lemon juice and pepper. Serve the fish and salad beautifully and garnish with lime wedges, now you can enjoy a wonderful dinner.
What they say about the Ducan regime
The Dukan diet is very popular, it is actively discussed, groups and blogs on social networks are created, in which recipes, reviews of doctors and those who lose weight are published about the diet.
Among the 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 the diet and active weight loss, but there are also negative reviews. So I want to note once again that the diet should be observed clearly according to the rules, you can not sit still for a long time, because an imbalance in the diet leads to a number of diseases.
Negative reviews are often associated precisely with non-compliance with dietary rules and self-activity, so we recommend that you avoid being creative and stick to the plan. The effect of the diet on the body is individual, listen carefully to your feelings, and if you think 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, as the authorities cannot ban the regime. However, the British Association of Nutritionists in the UK (one of the oldest such organizations, founded in 1936) has criticized the Ducan diet on several occasions and for several years in a row has called it the worst popular diet.
The negative opinion of nutritionists is based on an unbalanced diet and insufficient calories. 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 (few carbohydrates). If the Ducan diet is used by a person who is actively working (it does not matter whether they are engaged in mental or physical labor), there is a significant risk to health.