The Ducan Diet belongs to the category of low-carbohydrate protein diets with alternating elements. The author of this diet is the French nutritionist Pierre Dukan, who has been promoting this type of diet for more than thirty years.
This diet became best known after Pierre Ducan's book "I Can't Lose Weight" was published in 2000, which was instantly replicated in more than 10 million copies around the world and became one of the most popular books on dietetics.
The main reason for this popularity was a very revolutionary weight loss method proposed by a French nutritionist that no one would have thought of - you don't have to count calories to lose weight, it is enough to eat a certain amount of food, and the weight will steadily decrease. In addition, Pierre Dukan focused on the fact that this nutritional system is suitable for almost everyone, whether they have been on a diet to lose weight before or for the first time.
Numerous critics refer to the Ducan Diet as one of the modifications of the famous Atkins Diet, but this does not affect its effectiveness. On the contrary, numerous studies around the world have shown that it is low-protein and low-carbohydrate diets that can provide the fastest and most effective weight loss results than low-fat and low-calorie diets.
The essence of the Ducan Diet
The essence of the Ducan Diet, like the Paleo Diet, is the gradual transition to proper nutrition and the formation of healthy habits that not only help you lose weight, but also maintain a normal weight throughout life without serious dietary restrictions.
The basis of the diet in the Ducan Diet is protein foods, which, depending on the phase of the diet, can be supplemented with other foods, which does not affect the effectiveness of the entire diet.
The main feature of the Ducan Diet is that it is divided into four stages, each of which has a specific role in losing weight. It is the combination of all stages of the diet with their steadily decreasing intensity that is the key to successful weight loss.
Diet benefits and uses
Undoubtedly, the Ducan Diet is very effective, which is borne out by the numerous rave reviews from people who have tried it for themselves. And this diet really has a number of undeniable advantages over others. Here are some of them:
- Firstly, the Ducan diet involves the division into phases, which is an undeniable plus since in the last two phases you will consolidate the results obtained and, if strictly observed, you will not be afraid to recover.
- Second, nutritionist Pierre Dukan focuses on the fact that people who lose weight with the help of his diet absolutely need to be physically active. After all, those who consume large amounts of protein can build a good muscle corset during competent exercise. And the more muscles the human body has, the better for its appearance and health.
- Third, the Ducan diet is less aggressive than other diets. Since people who lose weight on this diet can eat themselves full and taste enough, virtually none of the existing diets can offer anything.
- Fourth, this diet is suitable for people who for whatever reason cannot follow a constant diet, as it can be consumed at any time and in any amount as part of overgrown foods according to the Ducan diet.
Harm and contraindications
However, there are a number of negative points that can manifest themselves when following this diet.
- One of the most critical moments in the Ducan diet is the complete imbalance - the body can feel an acute lack of fat, so it is advisable to neglect the strict exclusion of vegetable or olive oil.
- Many of Dr. Ducan complained of a decrease in immunity and an increased susceptibility to colds and flu, which were linked to a lack of vitamins and minerals in the diet. Therefore, during the diet, it is not superfluous to take a high-quality vitamin and mineral complex.
- Although Dr. Ducan recommends the systematic use of bran (as the main source of fiber), it is not uncommon for people to experience gastrointestinal problems during this diet. Namely, frequent constipation due to the lack of vegetable fiber in food. Therefore, if possible, the amount of vegetables in the diet should be increased with such symptoms.
- During the first phase of the diet ("attack"), many people notice breakdowns and constant dizziness, which may be due to the body's transition to ketosis, which does not always lead to a positive outcome. With the help of ketosis, the body actually breaks down subcutaneous fat, but this process does not necessarily have positive effects on the health of the entire body. In rare cases, ketosis can lead to ketoacidotic coma - a disappointing diagnosis and subsequent death. Therefore, if the first signs of increased tiredness and severe headaches appear during the diet, you should consult your doctor and discontinue this diet if possible.
- The use of various sweeteners and flavors that are allowed in the Ducan Diet can have negative health effects. Hence, it is better to completely exclude these supplements from your diet.
Contraindications for the Ducan diet are mainly problems with the gastrointestinal tract, the cardiovascular system, the kidneys and the liver. This diet is not used during pregnancy and breastfeeding and in children and adolescents under 16 years of age. In people with hormonal disorders, compliance with this diet should be done under the supervision of a doctor who will supervise any necessary tests. Violation of the metabolism of carbohydrates, fat or protein in the body is a strict contraindication to the Ducan diet, since when observed, the situation can only worsen.
Diet phases
The first and rather short phase "Attack" is the most serious in relation to dietary restrictions and at the same time the most effective. The length of this phase depends on the amount of extra pounds you want to lose:
- up to 5 kg overweight - 1-2 days;
- 5 to 10 kg - 3-5 days;
- from 10 kg - 5-10 days.
This is followed by the second stage of the "alternation" diet, which is characterized by a change in the periods of severe dietary restrictions with short breaks. The duration of this stage is determined individually - until you have reached the desired weight.
The third stage, "Consolidation", allows you to fix the weight at the desired level without the risk of gaining weight later. The duration of this stage always depends directly on the number of kilograms lost and is calculated according to the principle: 10 days of protection per 1 kilogram of weight loss.
The fourth stage, "Stabilization", can be viewed as a protective measure to maintain the results that you have achieved with the diet. This phase is quite easy to follow, so it is recommended that you keep it on for as long as possible in order to maintain a normal weight throughout life.
"Attack" level
The "attack" stage is characterized by very rapid weight loss. On average, the body can lose most of the excess weight in a week. This step involves consuming pure protein.
Permitted products:
- lean meat (beef, horse meat, veal);
- Offal (beef or poultry liver);
- Poultry (chicken, turkey), game and rabbit meat;
- Fish (oily fish, white lean fish, canned fish, crab sticks);
- Seafood (prawns, oysters, clams, scallops, crabs, crayfish, lobsters);
- lean ham (2% to 4% fat);
- Chicken eggs;
- low-fat dairy products (cheese, milk, yogurt, cottage cheese).
"Attack" stage completely eliminates carbohydrates!
The results of this phase are in no way inferior to the results obtained during fasting. This phase is most effective and relevant even in problematic situations. For example, "Attack" is very effective for women during premenopause with water retention in the body or during menopause in the early stages of hormone therapy. This diet is effective for people who have tried unsuccessfully in the past to lose weight.
The average duration of the "attack" stage is 5 days. The length of this phase depends on the amount of extra pounds you want to lose:
- up to 5 kg overweight - 1-2 days;
- 5 to 10 kg - 3-5 days;
- from 10 kg - 5-10 days.
Recommendations and characteristics of the stage
- The first stage of the Ducan diet should be accompanied by plenty of drinking water. Water purifies the body, removes unnecessary and wasted substances, and improves the effectiveness of any diet. It must be remembered that the body spends much more energy digesting protein than processing carbohydrates and fats, which means that after protein is digested, there are many more products of decay.
- Drinking a small amount of water while on the Ducan Diet, and especially during the "Attack" phase, is not only dangerous to the body, it can stop weight loss entirely. Therefore, it is advisable to drink 2 to 3 liters of clean drinking water per day at this stage of the diet.
- Eating protein foods in combination with plenty of clean drinking water helps fight cellulite very effectively. The problem of "orange peel" formation in problem areas (buttocks and thighs) is mainly typical for women and leads to many aesthetic inconveniences. Cellulite usually occurs during periods of hormonal imbalance and can be with a woman throughout her life. A protein diet in combination with the use of large amounts of low-mineralized or pure drinking water helps to quickly and effectively eliminate the "orange peel" effect in problem areas.
- Eating protein helps maintain muscle and skin tone. Protein diets, on the contrary, which force the body to use up the reserves of its own protein structures, allow not only to lose weight, but also to improve the quality of skin, hair and nails. Thanks to protein nutrition, the muscles are in good shape, the body is not prone to premature aging.
"Alternation" level
The "alternation" stage is characterized by a sequential change from protein days to protein-vegetable days. Usually Dr. Ducan an alternation: 5/5 (five protein days alternating with five protein-vegetable days). In order to better tolerate the body (including psychological ones), it was decided to use the formula 1/1 (alternating a white day with a protein-vegetable day).
On Protein Days, the set of foods in the "Alternation" stage is similar to the set of foods in the "Attack" stage. Vegetables are added to them on Protein-Vegetable Days.
Recommended and prohibited foods
Vegetables allowed in the "rotation" level: tomatoes, cucumbers, onions, spinach, all kinds of cabbage, green beans, radishes, lettuce, zucchini, aubergines, peppers, carrots and beets (not in every meal).
Prohibited foods: All starchy vegetables and foods: potatoes, Jerusalem artichokes, corn, peas, rice, beans, beans, lentils.
The "alternation" phase completely eliminates carbohydrates and strictly restricts fats! It continues until you reach your desired weight.
Recommendations and characteristics of the stage
- During the "Alternation" stage, it is necessary to consume 2 tablespoons of oat bran per day on both Protein Days and Protein-Vegetable Days.
- Vegetables that may be consumed in the "alternating" stage should preferably be consumed fresh (without oil) or cooked.
- Be sure to combine vegetables with proteins and avoid the temptation to only eat vegetables on protein-vegetable days.
- Don't eat too much protein and vegetables, just eat until you are full, but no more.
- Physical activity requires at least 30 minutes of walking every day. If weight loss is slowed drastically, it is recommended that the walking time be increased to 60 minutes for 4 days.
- If for some reason you are no longer following the diet and you can decide to stick with the results you have obtained, do not immediately switch to the usual diet as you run the risk of gaining weight very quickly. Continue the diet with the third step, "Consolidation", which allows you to move on to a normal diet without the risk of gaining extra pounds.
"Anchoring" stage
The "Consolidation" phase aims to maintain the weight you achieved after the previous two phases of the diet.
The duration of the fixation phase depends on the number of kilograms lost and is calculated according to the formula: :for 1 kilogram of weight loss - 10 days of consolidation.
Permitted products:
- Protein foods: lean meat (beef or chicken is preferred);
- Fish and seafood;
- Chicken and quail eggs;
- low fat dairy products;
- Vegetables;
- a serving of fruit or berries per day (apple, strawberry and raspberry, melon and watermelon, grapefruit, kiwi, peach, pear, nectarine, mango);
- one to two servings of starchy foods a week.
Recommendations and characteristics of the stage
- During the fixation phase, at least 1. 5 to 2 liters of clean drinking water must be drunk daily.
- In this phase the daily portion of fruit is introduced. It can be any fruit in the amount of one piece (preferably apples, grapefruits, kiwi, peaches, pears, nectarines and mangoes). For larger or smaller fruits: a small bowl of strawberries or raspberries, 1-2 pieces of melon or watermelon, two kiwis or two apricots.
- Exceptions are: bananas, grapes, dried fruits - their use is prohibited.
- During the fixation phase, you need to consume 2 tablespoons of bran every day.
- Daily serving of hard cheese - 40 g.
- During the setting phase, it is recommended to have 1 to 2 slices of whole grain bread or bran bread per day.
- It is possible to consume starchy foods: lentils, rice, potatoes or pasta, but in a strictly limited amount - 1 serving per week (for white rice, potatoes and pasta - a serving of no more than 125 grams per week, and for brown onesRice or lentils - no more than 220 grams per week). In the second half of the fixation phase, you can add starchy foods in the amount of 2 servings per week.
- Physical activity at this stage: walk 25 minutes a day;
- One day of the week (for example, Thursday) - protein (only products of the attack level are used).
- Two lunches or dinners are allowed per week on vacation.
"Stabilization" level
The "stabilization phase" is the last phase of the diet and is particularly important in order to maintain a stable diet result over a long period of time.
Suggested products:
- all protein foods and vegetables;
- one serving of fruit or berries per day;
- two slices of whole wheat bread;
- 40 grams of cheese daily;
- two servings of starchy foods a week;
- two gala dinners per week.
The stabilization phase offers complete food freedom in exchange for fulfilling 5 indispensable recommendations:
- All products of the "fixation" phase form the basis of nutrition.
- Thursday - Protein Day (only attack level products are used).
- The elevator cannot be used.
- You must run for at least 20 minutes a day.
- Take 3-4 tablespoons of bran daily.
To avoid obesity, you must constantly adhere to the 5 most important recommendations of the stabilization phase!
Recommended menu according to stages
We will draw your attention to an indicative version of the step-by-step menu during your stay on diet.
| Reception / stage | breakfast | Having lunch | dinner | snack | dinner |
| attack |
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| Change:1/1 or 5/5 (excluding vegetables on protein days) |
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| anchoring |
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| stabilization |
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Diet recipes
If you choose the Ducan Diet, you can use the following diet recipes.
Attack Stage Recipe: Beef Steak
Ingredients:
- Beef pulp - 500 g;
- Soy sauce - 3 tablespoons;
- Salt, black pepper - to taste;
- Spices for meat.
Preparation:
Cut the beef into small thin pieces, rub with spices, salt and black pepper. Add soy sauce and marinate for 30-40 minutes. Then dry the pieces of meat and fry them gently on both sides in a pan greased with a little olive oil.
Recipe for the transition phase: turkey with tomatoes and onions
Ingredients:
- Turkey fillet - 500 g;
- Onions - 2 pieces;
- Tomatoes - 3 pieces;
- Garlic - 5 cloves;
- a cube of vegetable broth - 1 piece;
- Salt, black pepper, herbs - to taste.
Preparation:
Cut the onion into thin rings, put it on the bottom of the pan and pour a little water with a cube of vegetable stock. Cook the onion until golden brown over medium heat. Cut the turkey fillet into small pieces and place the onion on top. After removing the skin from them, cut the tomatoes into 4 parts. Finely chop the garlic cloves. Put tomatoes in a pan with onions and turkey, add garlic, salt and black pepper, stir and simmer (add a little water if necessary).
Serve hot, sprinkle with finely chopped herbs and fresh vegetable salad.
Recipes for the "Fixing" level: Meatballs with cheese
Ingredients for 2 servings:
- Chicken fillet - 300 g;
- Onion - 1 piece;
- Durum wheat pasta - 250 g;
- Parmesan - 40 g;
- Salt, black pepper to taste.
Preparation:
Pass the chicken fillet together with the onion through a meat grinder, add salt and black pepper to taste and form small meatballs with wet hands. Bring 500 ml of water to a boil in a saucepan, put the meatballs in the water and cook for 20-30 minutes. Boil 2 liters of water in another saucepan and simmer the pasta for 10 minutes. Throw the finished noodles into a colander. Grate the parmesan cheese on a fine grater. Once the meatballs are ready, place a serving of pasta (about 120 grams) on a plate with 3-4 meatballs and sprinkle with grated Parmesan cheese. Serve hot.