The problem of overweight is one of the most pressing in the world, and every year it becomes more and more urgent. A sedentary lifestyle, love of television and computers, poor quality food, and chemical food additives negatively affect people’s physical fitness. Doctors have long been alerting and trying to draw attention to the global problem of obesity. This, of course, doesn’t affect you and me, but it’s also not worth starting the situation, especially that summer and vacations are coming soon.
In this article, we will talk about Pierre Ducan’s French dietetic slimming system, who revolutionized the world of dietetics and proposed a whole new weight loss method based not on reducing calories but on the composition and properties of the foods that get into 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 people’s eating habits, he was able to discover the secret to achieving ideal weight without fasting and strict food restrictions. Pierre Dukan wrote 19 books, but the bestseller "I Don't Know How to Lose Weight" brought him the biggest reputation, which allowed more than 15 million people to lose weight.
The Pierre Ducan diet is designed for people who can’t starve to death, with the motto, “Eat as much as you want and lose weight. ” Pierre Dukan first raised nutrition issues when one of his clients needed help with obesity. in the fight. After the doctor suggested his developments, the patient lost 3 kilograms in five days and an additional 1. 5 kilograms in the next three days - the beginning of Ducan’s nutritional career.
The system is based on the principles of a protein-rich diet, which allows you to start the process of burning fat deposits and thus get rid of excess weight without damaging muscle tissue. A sudden decrease in the number of carbohydrates and fats consumed contributes to effective weight loss and "drying" the figure. Please note that this technique can be called a nutritional system, not a diet, because it is divided into four main stages, after which you can completely change your eating habits and learn how to eat to maintain your ideal weight.
When large amounts of protein enter the body, metabolism is accelerated, toxins and toxins are removed, hunger and constant nervousness are eliminated. However, a persistent lack of adequate fats and carbohydrates in the diet can lead to poor health and the occurrence of serious illnesses, so a protein diet should be clearly followed according to the system, 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 you eat and suffer from hunger. The system ensures that the weight remains within normal limits even after completing the diet.
The advantage of the Ducan Diet is that it is extremely effective and not hungry. The disadvantage of all methods of weight loss is usually normal: the balance of the diet is poor, so you have to strictly follow the diet and listen to your feelings, if you feel uncomfortable, you may have to choose another option for weight loss.
Diet plan
Dr. Ducan’s diet is the first to use a structured approach and a four-step weight loss system. The first two stages are aimed at effective weight loss, the others are aimed at consolidating the result obtained and stabilizing the weight. During weight loss, a list of 100 allowed foods that can be consumed at different stages of the diet should be included: 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 them.
In the “Attack” section, 72 products from the first group are allowed to be consumed, and in the “Alternation” (or “Cruise”) section, an additional 28 vegetables are added to the diet. As the result consolidates, the body gets used to the new diet, and pure protein Thursday allows you to adjust your weight to avoid sudden fluctuations and shape loss.
You can eat any food in the last, fourth stage, but follow these rules:
- Observe a protein day once a week as you eat pure protein foods
- Move at least 20 minutes a day and reject the elevator
- Eat three tablespoons of bran every day
In addition to nutrition, Dr. Ducan pays great attention to physical activity. Try walking and working out in the gym every day, cycling, swimming or dancing. The key is to move more because physical activity helps you burn calories, turn body fat into a useful source of energy, and help maintain muscle tone.
Before starting your diet, calculate your proper 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, exercise actively and eat oatmeal every day.
Complete exclusion of fat, oil and mayonnaise from the diet, salads can be flavored with lemon juice or soy sauce.
You can cook in a steamer, grill, bake or cook food, or in a non-stick pan.
It is advisable to refrain from alcohol, sugar, baked potatoes and high-sugar fruits (bananas, cherries, cherries, grapes, figs).
You can lose up to 5 kg by carefully following all suggestions. this week.
Black, green and herbal teas, coffee, cola and pepsi light, low-fat cocoa (1 teaspoon per day), cornstarch (1 tablespoon per day), skimmed milk powder (up to 3tablespoons per day), wheat bran (1 tablespoon), baking powder, gelatin, vanilla and cinnamon, sugar substitutes (excluding glucose, fructose and sorbitol).
Attack
So the first stage - “Attack” - lasts 2-10 days (depending on what weight you want to lose), the duration is determined using the online calculator, which has been discussed above, for example, if you have 5 extra pounds, thenthe "Attack" lasts for 2 days, 5-10 kg. - 3 days, 10-20 kg. - 5 days. At this stage, the first results of the diet are clearly manifested, weight loss from 2 to 6 kg. During this time, the fats are actively broken down, resulting in dry mouth and a slight odor, but dieters say this is normal.
"Attack" is subject to the strictest food restrictions, and each day's menu includes only protein products:
- Lean veal or beef
- Calf kidney and liver
- Skinless chicken and turkey
- Beef or Veal Language
- Seafood and fish
- Low-fat ham (not recommended for consumption, because homemade ham, unlike in France, is not made from natural meat, but from ingredients of dubious quality, with chemical additives)
- skim milk, kefir and cottage cheese
- Onions, garlic, spices, vinegar, salt, soy sauce and spices
Rabbit meat, pork, duck and goose should not be eaten in the first stage. Eat 1, 5 tablespoons of oat bran every day. Eggs are allowed in limited quantities (up to 2 yolks per day, white - as much as you want), crab sticks - up to 8 per day.
An example menu during "Attack" might look like this:
1 day
Breakfast: scrambled eggs (2 eggs and 4 tablespoons skim milk), bran bread and low-fat cottage cheese, coffee or tea
Lunch: chicken soup
Afternoon snack: kefir
Dinner: steamed slices, bread
Day 2
Breakfast: bran and milk oatmeal
Lunch: tab
Afternoon snack: kefir
Dinner: chicken slices, tea or coffee
Day 3
Breakfast: cheesecake, tea or coffee
Lunch: fried fish with herbs and lemon
Snack: Natural yogurt with oatmeal
Dinner: Seafood Cocktail
Late Dinner: Cottage Cheese
Day 4
Breakfast: lightly salted red fish with oatmeal, tea or coffee
Lunch: chicken breast fried in 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: Cottage cheese casserole
6 days
Breakfast: scrambled eggs, tea or coffee
Lunch: broth
Snack: yogurt
Dinner: salmon fillet baked with mustard
7 days
Breakfast: cottage cheese casserole
Lunch: ears with oatmeal
Snack: yogurt
Dinner: meat fried with melted cheese
Remember, you don’t have to limit yourself to portion sizes, you can eat as much as you want, and the wide range of products allows you to create a menu for every taste.
You can find many interesting recipes for cooking according to the Ducan system on the internet, here are some.
Chicken Slices
Add 1 raw egg and 2 boiled chopped eggs, salt, pepper and green onions to the minced chicken (0, 5 kg. ). Fry without oil or steam.
Coffee Cream
Low-fat soft cottage cheese - 400 grams, sugar substitute - 10 measuring spoons, coffee - 2 teaspoons, water - 50 grams. Make coffee in 50 ml. water (if it dissolves, just dissolve it), add the sugar substitute and strain into a bowl with soft cottage cheese. Beat the dough with a mixer.
Ricotta Cookies
1 egg white, low-fat ricotta cheese - 2 tbsp. spoon (or regular soft cottage cheese), oat bran - 2 tbsp, sweetener. Mix the ingredients in a bowl, place them in the form of cakes in a pan and fry on both sides or bake in the oven for 7-10 minutes. When the cookies are done, fill them with a mixture of cottage cheese, sweetener and shell (vanilla, cocoa).
Shipping
In the second phase - "Shipping" 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-vegetable days. If you need to lose less than 10 kg, the system may vary, for example, 1 day of protein and 1 day of vegetables + protein, 3 days of protein and 3 days of vegetables + protein, 5 days of protein and 5 days of vegetables + protein. Choose a convenient option for yourself. But if the excess weight exceeds 10 kilograms, then alternately 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 stage, you can consume as much as your heart desires, using the foods on the whitelist and adding vegetables: tomatoes, cucumbers, spinach, green beans, radishes, asparagus, cabbage, celery, eggplant, zucchini, mushrooms, carrots, carrots, bors. Do not eat potatoes, cereals and pasta, peas, corn, beans, lentils, olives, avocados and beans.
Carrots and beets should be restricted because they contain sugar, tomato puree should be used in small amounts for cooking. You can only choose two products from the added products each day, you can consume the products of the first phase without any restrictions. Another prerequisite: consume two tablespoons of oat bran daily.
The menu in the "Shipping" section looks like this:
1 day
Breakfast: Herbal omelette
Second breakfast: cottage cheese
Lunch: Tuna salad (tuna, green beans, hard boiled eggs, herbs. Season with lemon juice, yogurt and black pepper)
Snack: fried chicken breast with vegetable salad
Dinner: braised cabbage with herbs and spices, boiled beef tongue horseradish
Day 2
Breakfast: Scrambled eggs and bran bread
Lunch: Vegetable Broth
Afternoon snack: bran pancakes with kefir
Dinner: fried chicken breast with herbs and grilled vegetables (eggplant, zucchini, peppers, tomatoes)
Day 3
Breakfast: Ham omelette
Lunch: hodgepodge
Afternoon snack: curd curd
Dinner: Roast meat with vegetable salad
Day 4
Breakfast: boiled eggs, lightly salted salmon, oat bread
Lunch: Meatballs and Bran Soup
Afternoon snack: cheesecake
Dinner: Chicken slices with vegetable salad
Day 5
Breakfast: omelette and yogurt
Lunch: fish soup
Snack: cottage cheese
Dinner: Meatloaf with fried vegetables
Anchoring
The aim of the “consolidation” (or “consolidation”) phase is to consolidate the results achieved in the first two phases and gradually return to the daily diet. Gradually, rice, bread, pasta, potatoes, vegetable oil and fruit are added to the main products. Every day you should eat 2-3 tablespoons of oat bran and 3 teaspoons of honey. One day a week remains completely protein to avoid sudden weight gain. Pierre Dukan suggests the protein Thursday, but you can choose the day based on your rhythm of life.
The duration of the stage depends on the amount of weight cast in the "Attack" and "Navigation" phases, which is calculated by multiplying each kilogram lost by 10 days. For example, if you have lost 3 kg, the "cruise" will take 30 days, and if you have lost 10 kg, it will take 100 days to solidify.
Consolidation includes one fruit a day, a slice of low-fat cheese and lamb or pork roasted several times a week, a serving of "starchy food" and a "stomach feast. "Divide the third stage into two equal parts: in the first part a weekly portion of "starchy food" (rice-120 gr. , 2-3 baked potatoes, buckwheat or pasta) and a "stomach feast" (meal when inside the portionyou can eat anything). In the second part, you can eat two servings of both a week.Sample menu in this section:
1 day
Breakfast: apple and cinnamon cheesecake
Second breakfast: yogurt
Lunch: vegetable soup and chicken slices with oat bread
Snack: Cheesecake
Dinner: grilled fish and vegetables
Day 2
Breakfast: fried chicken, boiled eggs and yogurt
Lunch: Vegetable soup and grilled meats
Afternoon snack: cheesecake
Dinner: roast meat with rice and vegetables
Day 3
Breakfast: Scrambled eggs and bran bread
Lunch: hodgepodge
Snack: Fruit
Dinner: fish and vegetables, glass of red wine
Day 4
Breakfast: cottage cheese with casserole berries
Lunch: Oatmeal Soup
Snack: yogurt
Dinner: Chicken slices with salad
Day 5
Breakfast: cheesecake and coffee
Lunch: Vegetable Meatball Soup
Snack: Fruit
Dinner: grilled meat with grilled vegetables
Stabilization
The last stage of a stabilization diet will help you transition to a daily diet so you don’t gain weight in the future. By this time, your eating habits will change completely and you will know clearly which foods to avoid and which to limit.
You can eat anything, but don’t take too much flour and fatty foods with you, and include as much meat and vegetables as possible in your menu. To maintain the weight you have 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 exercise and pay attention to physical activity, the more likely it is that overweight will never show up again.
Finally, write yourself a few more recipes for Ducan's nutritional system:
Egg salad
Cut the boiled eggs into cubes, mix with a chopped bunch of green onions, 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, a box of soft, fat-free cottage cheese, 1 bag of baking powder. In a bowl, mix starch, bran and salt. In another bowl, mix the kefir, eggs and cottage cheese. We combine everything and put it into shape. Bake in the oven for 20-30 minutes.
Foil Baked Cod
The cod fillet is marinated in lemon juice, salted, herbs and spices are added and baked in the oven for 15-20 minutes.
What other options can you suggest?
In addition to the Ducan diet, the group of protein-rich diets includes the classic French diet and the paleo diet, which Ducan himself calls a copy of his weight loss strategy.
French Dieting
The classic French protein diet is designed for 14 days, during which time you must strictly follow 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 cakes, sugar, juices, salt and various pickles and alcohol are prohibited.
The technique is quite effective and guarantees weight loss of 4-8 kg, however, like most diets, it is poorly balanced, so you should not stick to it for long. 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 the menu often suggests the use of cooked sausage or ham, and this moment provokes embarrassing comments on the forums.
It should not be forgotten that the diet came to us from France and the quality of the products, especially ham and sausage, is completely different from ours. If ham in France is made from natural meat, we can’t boast of that, so we recommend that our readers replace the sausage with natural meat.
The 7-day French diet menu looks like this:
1 day
Breakfast: black coffee
Lunch: two eggs, salad, tomatoes
Dinner: 100 grams of lean cooked meat, salad
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: a carrot fried in medium vegetable oil, 1 tomato and a tangerine
Dinner: Salad with boiled meat, lettuce and two 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 fresh lemon 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: With Chicken Salad
The menu for the second week repeats the portion shown, or you can only create your own menu from the same products, in a different combination. The introduction of new products is not allowed.
Paleo diet
This diet is also called the "caveman diet", the point is 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 man invented agriculture and cereals and dairy products began to dominate the diet. In the modern world, hydrogenated fats and refined sugars, flavor enhancers and colors have been added to the menu.
Today, 70% of a person’s calories come from foods that our ancestors didn’t even think about, which is why proponents of the “cave diet” recommend going back to their roots and stopping “foods that are unnatural by nature”. Strangely, the research supports this theory. In 2008, scientists at Karolinska University led a group of men and women to the Stone Age menu. In three weeks, caloric intake was reduced by 35%, blood pressure by 5%, and the risk of blood clots by 72%.
The main feature of the paleo diet is that you can consume as much as you want, enough to follow so that every food replicates the diet of ancient people. Interestingly, this technique does not limit the intake of appropriate fats and carbohydrates. The diet helps to normalize blood sugar levels, lower cholesterol levels, and helps release extra pounds due to the high amount of protein and the combination of meat with vegetables and fruits.
The diet is based on all kinds of lean meat, fish and seafood, eggs, fruit (except dried fruit), vegetables, except potatoes and corn, nuts. All cereal products should be excluded (these cause inflammation in the body), milk and dairy products (often containing hormones due to the dishonesty of manufacturers), flour and confectionery, and fast food.
The paleo diet menu is not only delicious, it can also be useful:
Breakfast: two servings of a handful of frozen berries, 3 handfuls of red currants, 1 teacup of unrefined sugar, a handful of crushed hazelnuts, 2 large pinches of jasmine tea, lemon.
Grease the red currant on a tray and sprinkle with sugar, when the sugar dissolves, transfer to a bowl. Put the other frozen berries in a pan and put on the fire when the juice is released, add jasmine tea, pour lemon juice and stir. Pour the mixture over the red currants, sprinkle with chopped walnuts and eat.
Lunch: 4 servings - 4 chicken breasts, 6 turnips, 5 small turnips, 4 peeled rutabaga, 10 small beets. Marinade: A good serving of olive oil, lime juice, 3 chopped chili peppers and 3 cloves of garlic, a pinch of coriander, cinnamon, ginger, dry parsley and oregano.
Mix the marinade ingredients and rub the chicken breasts with them. Put the tubers in foil and oil fields, bake for 40 minutes in a preheated oven at 220 degrees. Grill the breasts for 12 minutes (invert once). If there is not enough salt, add cooked food.
Dinner: With mackerel salad. 4 servings require 4 mackerel, lime, olive oil. Stir in the fish with a mixture of mustard and olive oil, fry on both sides for 5 minutes. Take a large handful of watercress, cut into 4 tomatoes, 1 cucumber, 1 red onion, and cover with a mixture of olive oil, lemon juice and pepper. Serve the fish and salad beautifully and garnish with lime, now you can enjoy a wonderful dinner.
What they say about the Ducan diet
The Dukan diet is very popular, they actively discuss, create groups and blogs on social networks where they post recipes, opinions from doctors and dieters.
Among celebrities, American culinary expert Jennifer Lopez, Gisele Bündchen, Keith Middleton and Gina Keatley are addicted to the Ducan diet. In general, opinions 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 diet must be strictly adhered to, it is impossible to sit on it for long because diet imbalance leads to many diseases.
Negative opinions are often 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 diet on your body is individual, listen carefully to your feelings, and if you feel that your diet is not right for you, choose another option.
There is a myth that the ducan diet is banned in France and Europe, but it is not really true because the authorities cannot ban the diet. The Association of British Nutritionists in the UK (one of the oldest such organizations, founded in 1936) has repeatedly criticized the Ducan diet and called it the worst popular diet for several years in a row.
Negative opinions from nutritionists are based on an unbalanced diet and insufficient calories. Doctors warn that adhering to a diet will result in a lack of vitamins and minerals, poor digestion (limited consumption of vegetables and fruits), and a lack of energy (low carbohydrates). If the Ducan diet is used by someone who is active (it doesn’t matter if they are engaged in mental or physical work), it poses a significant health risk.