The Ducane Diet belongs to the category of low-carbohydrate protein diets with alternating elements. The author of this diet is French dietician Pierre Dukan, who has been promoting this type of diet for more than thirty years.
This diet became more famous after Pierre Ducan's book "I Can't Lose Weight" was published in 2000, which was immediately replicated worldwide in more than 10 million copies and became one of the most popular books. popular on dietetics.
The main reason for this popularity was a very revolutionary method of losing weight, proposed by a French nutritionist, which no one could have thought of before: it is not necessary to count calories to lose weight, it is enough to eat a certain set of foods and theweight will steadily decrease. Furthermore, Pierre Dukan focused on the fact that this nutrition system is suitable for almost all people, regardless of whether he applied a diet before or for the first time embarked on the path of weight loss.
Numerous critics call the Ducan diet one of the modifications of the famous Atkins diet, but this does not diminish its effectiveness. On the contrary, in numerous studies conducted around the world, it has emerged that it is protein and low calorie diets that provide the fastest and most effective results in weight loss compared to low calorie 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 help not only lose weight, but also maintain a normal weight throughout life without severe dietary restrictions.
The basis of the diet in the Ducan diet is protein foods, which, depending on the stage of the diet, can be supplemented with other foods, which does not reduce the effectiveness of the entire diet as a whole.
The main feature of the Ducan diet is that it is divided into four phases, each of which plays a specific role in the weight loss process. It is the combination of all phases of the diet with their constantly decreasing intensity that is the key to effective weight loss.
Benefits and benefits of the diet
Undoubtedly the Ducan diet is very effective, which is confirmed by the numerous enthusiastic reviews of people who have tried it on themselves. And this diet really has a number of undeniable advantages over others. Here are a few:
- In the first place, the Ducan diet provides for the subdivision into phases, which is an indisputable plus, since the two final phases allow to consolidate the results obtained and, with their strict observance, not to be afraid to recover.
- Secondly, nutritionist Pierre Dukan focuses on the fact that people who are losing weight with the help of his diet must necessarily engage in physical activity. After all, those who consume large amounts of protein can build a good muscle corset during competent training. And the more muscles on the human body, the better it is 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 their fill and enjoy enough, which practically none of the existing diets can offer.
- Fourthly, this diet is suitable for people who, for whatever reason, cannot follow a constant diet, since it is allowed to eat according to the Ducan diet at any time and in any quantity within the context of overgrown foods.
Harm and contraindications
However, there are a number of negative points that can manifest themselves following this diet.
- One of the most critical moments in the Ducan diet is its complete imbalance: the body can experience an acute lack of fat, so it is advisable to neglect the strict exclusion of vegetable or olive oil.
- Many of Dr. Ducan's patients complained of decreased immunity and increased susceptibility to colds and flu, associated with a lack of dietary vitamins and minerals. Therefore, during the diet period, it will not be 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 notice gastrointestinal problems while on this diet. Namely, frequent constipation due to the lack of vegetable fibers in food. Therefore, if possible, with such symptoms, the amount of vegetables in the diet should be increased.
- During the first phase of the diet ("Attack"), many people notice constant exhaustion and dizziness, which may be due to the body's transition to ketosis, which does not always lead to a positive result. With the help of ketosis, the body actually breaks down subcutaneous fat, but this process does not necessarily have a positive effect on the health of the body as a whole. In rare cases, ketosis can result in a ketoacidotic coma, a disappointing diagnosis with subsequent death. Therefore, when the first signs of increased fatigue and severe headache appear during the diet, you should consult your doctor and, if possible, abandon this diet.
- The use of various sweeteners and flavors allowed in the Ducan diet can adversely affect health. Therefore, it is best to completely exclude these supplements from the diet.
Contraindications to the Ducan diet mainly include problems with the gastrointestinal tract, cardiovascular system, kidneys and liver. This diet is not used during pregnancy and lactation, as well as in children and adolescents under the age of 16. In people with hormonal disorders, adherence to this diet should be under the supervision of a physician with monitoring of all necessary tests. Violation of the metabolism of carbohydrates, fats or proteins in the body is a strict contraindication for the Ducan diet, since in the process of observation, the situation can only get worse.
Stages of the diet
The first and rather short "Attack" phase is the most severe in terms of dietary restrictions and at the same time the most effective. The duration of this phase depends on the amount of extra pounds you plan to lose:
- up to 5 kg of excess weight - 1-2 days;
- from 5 to 10 kg - 3-5 days;
- from 10 kg or more - 5-10 days.
The second phase of the "Alternation" diet follows, characterized by a change in periods of severe dietary restrictions with short breaks. The duration of this phase is determined individually, until the desired weight is reached.
The third "Consolidation" phase allows you to fix the weight at the desired level without the risk of subsequent gain, the duration of this phase is always directly related to the number of kilograms lost and is calculated according to the principle: 10 days of safety for 1kilogram of weight lost.
The fourth phase "Stabilization" can be considered a protective measure to maintain the results you have achieved with the diet. This phase is quite easy to follow and therefore it is recommended that you stick to it for as long as possible to maintain a normal weight throughout your life.
"Attack" phase
The "Attack" phase is characterized by very rapid weight loss. On average, the body can lose most of the excess weight in a week. This step involves the consumption of protein as well.
Permitted products:
- lean meat (beef, horse, veal);
- offal (beef or poultry liver);
- poultry (chicken, turkey), game and rabbit meat;
- fish (fatty fish, white lean fish, canned fish, crab sticks);
- seafood (shrimp, oysters, mussels, scallops, crabs, prawns, lobsters);
- lean ham (from 2% to 4% fat);
- chicken eggs;
- low-fat dairy products (cheeses, milk, yogurt, cottage cheese).
The "Attack" phase completely eliminates carbohydrates!
The results of this phase are in no way inferior to the results obtained during fasting. This phase is the 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 initial phase of hormone therapy. This diet is effective in people who have unsuccessfully attempted to lose weight in the past.
The average duration of the "Attack" phase is 5 days. The duration of this phase depends on the amount of extra pounds you plan to lose:
- up to 5 kg of excess weight - 1-2 days;
- from 5 to 10 kg - 3-5 days;
- from 10 kg or more - 5-10 days.
Recommendations and features of the stage
- The first phase of the Ducan diet must be accompanied by drinking 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 on digesting proteins than on processing carbohydrates and fats, which means that there are many more breakdown products after digesting proteins.
- Drinking a small amount of drinking water during the Ducana diet, and especially during the "Attack" phase, is not only dangerous for the body, but can completely stop weight loss. Therefore, at this stage of the diet, it is advisable to drink 2 to 3 liters of clean drinking water per day.
- Eating protein foods combined with plenty of clean drinking water helps fight cellulite very effectively. The problem of the formation of "orange peel" in problem areas (buttocks and thighs) is especially typical of women and causes them many aesthetic discomforts. Cellulite usually appears during periods of hormonal imbalance and can accompany 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 remove the "orange peel" effect in problem areas.
- Protein intake helps maintain muscle and skin tone. Protein diets, unlike other diets, force the body to spend the reserves of its own protein structures, on the contrary, they allow not only to lose weight, but also to improve the quality of the skin, hair, nails. Thanks to protein nutrition, the muscles are in good shape, the body is not susceptible to premature aging.
"Alternation" phase
The "Alternation" phase is characterized by a sequential alternation of protein days with protein-vegetable days. Usually, Dr. Ducan recommends an alternation: 5/5 (five protein days alternating with five protein-vegetable days). But to better tolerate the organism (even psychological), 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" phase is similar to the set of foods in the "Attack" phase. On vegetable protein days, vegetables are added.
Recommended and prohibited foods
Vegetables allowed in the "Rotation" phase: tomatoes, cucumbers, onions, spinach, all types of cabbage, green beans, radishes, lettuce, courgettes, aubergines, peppers, carrots and beets (not in every meal).
Forbidden foods: all vegetables and starchy foods: potatoes, Jerusalem artichokes, corn, peas, rice, beans, beans, lentils.
The "Alternation" phase completely eliminates carbohydrates and strictly limits fat! Continue until you reach the desired weight.
Recommendations and features of the stage
- During the "Alternation" phase it is necessary to take 2 tablespoons of oat bran per day, both on protein days and on vegetable protein days.
- Vegetables authorized for consumption in the "Alternanza" phase should preferably be eaten fresh (without oil) or boiled.
- Make sure you combine vegetables with protein, avoid the temptation to eat only vegetables on vegetable-protein days.
- Don't eat too much protein and vegetables, just eat until you are full, but no more.
- As a physical activity, at least 30 minutes of walking per day are required, if weight loss is drastically slowed down, it is recommended to increase the walking duration to 60 minutes for 4 days.
- If for some reason you cannot follow the diet further and decide to stop at the results achieved, do not immediately go to the usual diet, as you run the risk of gaining weight very quickly. Continue the diet with the third step "Consolidation", which will allow you to switch to a normal diet without the risk of gaining weight.
"Anchor" phase
The "Consolidation" phase aims to maintain the weight achieved after passing the previous two phases of the diet.
The duration of the fixing phase depends on the number of kilograms lost and is calculated using the formula:per 1 kilogram of lost weight - 10 days of consolidation.
Permitted products:
- protein foods: lean meat (preferably beef or chicken);
- Fish and seafood;
- chicken and quail eggs;
- low-fat dairy products;
- vegetables;
- a portion of fruit or berries per day (apple, strawberry and raspberry, melon and watermelon, grapefruit, kiwi, peach, pear, nectarine, mango);
- one or two servings of starchy foods per week.
Recommendations and features of the stage
- At the stage of fixing, it is necessary to drink at least 1. 5-2 liters of clean drinking water every day.
- In this phase the daily portion of fruit is introduced. It can be any fruit in the amount of one piece (preferably apples, grapefruit, kiwi, peach, pear, nectarine and mango). For larger or smaller fruits: a small bowl of strawberries or raspberries, 1-2 pieces of melon or watermelon, two kiwis or two apricots.
- The exceptions are: bananas, grapes, dried fruit - their use is prohibited.
- During the fixing phase, it is necessary to consume 2 tablespoons of bran per day.
- Daily portion of hard cheese - 40 g.
- During the setting phase, it is recommended to consume 1 to 2 slices of wholemeal bread or bran per day.
- It is possible to consume foods rich in starch: lentils, rice, potatoes or pasta, but in strictly limited quantities - 1 serving per week (for white rice, potatoes and pasta - a portion not exceeding 125 grams per week and for rice or lentils -no more than 220 grams per week). In the second half of the "Fixing" phase it is possible to add starchy foods in the amount of 2 servings per week.
- Physical activity in this phase: 25 minutes of walking per day;
- One day a week (for example, Thursday) - protein (only products of the attack phase are used).
- Two festive lunches or dinners are permitted per week.
"Stabilization" phase
The "stabilization" phase is the final phase of the diet and is particularly important for maintaining a stable food outcome over a long period of time.
Recommended products:
- all protein foods and vegetables;
- one serving of fruit or berries per day;
- two slices of wholemeal bread;
- 40 grams of cheese per day;
- two servings of starchy foods per week;
- two gala dinners per week.
The stabilization phase offers complete freedom of nutrition, in exchange for the fulfillment of 5 essential recommendations:
- The basis of nutrition consists of all the products of the "Fixation" phase.
- Thursday - Protein Day (only products from the Attack phase are used).
- The lift is not usable.
- You have to walk for at least 20 minutes a day.
- Make sure you take 3-4 tablespoons of bran per day.
To avoid gaining weight, you must constantly adhere to the 5 main recommendations of the stabilization phase!
Recommended menu for each stage
We bring to your attention an indicative version of the step-by-step menu during your stay on a diet.
| Reception / stage | Breakfast | Lunch | Dinner | Snack | Dinner |
| attack |
|
|
|
|
|
| Alternation:1/1 or 5/5 (excluding vegetables on protein days) |
|
|
|
|
|
| Anchoring |
|
|
|
|
|
| Stabilization |
|
|
|
|
|
Diet recipes
If you decide to follow the Ducan diet, you can use the following diet recipes.
Recipe of the attack phase: beef steak
Ingredients:
- beef pulp - 500 g;
- soy sauce - 3 tablespoons;
- salt, black pepper - to taste;
- spices for meat.
Preparation:
Cut the beef into thin pieces, rub with spices, salt and black pepper. Add the soy sauce and marinate for 30-40 minutes. Next, dry the pieces of meat and fry them on both sides in a pan greased with a drizzle of oil until tender.
Recipe for the alternating phase: turkey with tomatoes and onions
Ingredients:
- turkey fillet - 500 g;
- onions - 2 pcs. ;
- tomatoes - 3 pcs. ;
- garlic - 5 cloves;
- a cube of vegetable broth - 1 piece;
- salt, black pepper, herbs - to taste.
Preparation:
Cut the onion into thin slices, put it on the bottom of the pan and pour a little water with a cube of vegetable broth, cook the onion until golden brown over medium heat. Cut the turkey fillet into small pieces and place the onion on top. Cut the tomatoes into 4 parts, after having deprived them of the skin. Finely chop the garlic cloves. Put the tomatoes in a pan with the onions and turkey, add the garlic, salt and black pepper, mix and simmer until tender (add a little water if necessary).
Serve hot, sprinkle with finely chopped aromatic herbs, with fresh vegetable salad.
Recipes for the "repair" phase: meatballs with cheese
Ingredients for 2 people:
- 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 through a meat grinder together with the onion, season with salt and black pepper, form meatballs with wet hands. In a saucepan, bring 500 ml of water to the boil, dip the meatballs in the water and cook for 20-30 minutes. In another saucepan, boil 2 liters of water and cook the pasta for 10 minutes. Throw the finished pasta into a colander. Grate the Parmesan on a fine grater. As soon as the meatballs are ready, place a portion of pasta (about 120 grams) with 3-4 meatballs on a plate and sprinkle with grated Parmesan cheese. Serve hot.