Ducan's diet is a unique technique based on a clearly organized approach to the weight loss process. It was developed by the French dietitian Pierre Dukan, she became the result of a thorough research work, carried out by him for 40 years. The proposed power system includes four stages: two - to lose weight (attack and alternation), two - so as not to gain it back (consolidating and stabilization of weight for life).
The diet of Dukan is compiled in accordance with the list of permitted products, while they can be consumed in any quantity necessary for saturation. The author provides a detailed description of each stage and important rules, the observance of which ensures a guaranteed decrease in body weight in the specified time. To date, Ducan’s diet is recognized as one of the most effective methods for combating obesity.
Description and rules
The principle of a weight loss system proposed by a French nutritionist is that at first the body is transferred to nutrition exclusively protein foods, the amount of which is completely not limited. Since the process of digestion of proteins is much more complicated than fats and carbohydrates, this requires more effort and energy, which is spent on their own fat reserves. Further, vegetables are introduced into the diet, which are enriched with fiber and vitamins. In the course of research, Pierre Ducan installed 100 products necessary for the body that have high nutritional properties, but at the same time contribute to weight loss.
In order for the fight against extra pounds to go systematically, the weight loss program is divided into the corresponding stages, designed to solve certain problems. Each of the stages has its own characteristics and requires compliance with a certain diet.
Moreover, for all phases there are general rules:
- The amount of salt used must be minimized;
- The norm of liquid drunk per day (water, tea, herbal infusions) should be about 2 liters;
- Protein products are allowed to be consumed unlimited, at any time.
All general and phased rules of Ducan’s diet must be observed strictly. The incomplete implementation of any recommendations can significantly reduce the effectiveness of the methodology of losing weight, lead to the rapid return of the lost weight and even harm health.
The author of the proposed power system calculated everything to the smallest detail, developing an integrated approach to the weight loss process. This is the uniqueness of the method: excess weight goes stably and forever.
Pros and cons
The unique power system developed by the doctor has several advantages:
- provides rapid loss of fat deposits, especially at the initial stage, which significantly increases motivation;
- allows you to eat useful and safe food for food;
- makes it possible to adhere to the established diet not only at home, but also at work or travel;
- It does not require calculation of calories, does not impose restrictions on portions and eating time.
Despite such significant advantages, the protein French diet is not devoid of certain disadvantages. All of them are associated with increased protein consumption, therefore, only the "Attack" phase, as well as the protein days at other stages, relate to the "Attack" phase.
The disadvantages of such a diet include:
- an excess of protein in a diet that creates an increased load on all organs, especially kidneys, liver, vessels, and also leads to an increase in blood cholesterol;
- insufficient fiber, which leads to constipation, disorders of the intestinal microflora and other problems of the gastrointestinal tract.
The disadvantages of the Ducan system can be important if all the author’s recommendations are not observed and use it arbitrarily. Dr. Ducan clearly indicates that it is necessary to switch to the proposed food scheme only under the supervision of a nutritionist, which is associated with the excess flow of animal proteins into the body. This is fraught with serious complications, primarily a violation of carbohydrate metabolism that occurs due to insulin deficiency. If such deviations are not detected in a timely manner by passing ordinary analyzes, irreparable changes can occur in the body.
To reduce the harmful effects, the entire period of the diet must be consumed for a sufficient amount of water, which will remove the remains of protein decay from the body, as well as vitamin-mineral complexes to maintain it. In addition, it is very important to observe contraindications to each stage of the diet.
Where to start
Having decided to lose weight with Ducan’s diet, you can not immediately switch to dietary restrictions. In order to achieve the desired result and at the same time not to harm your health, not to break and not experience discomfort during weight loss, you need to properly prepare for the process itself. To do this, you need to consult a doctor, develop a clear motivation for yourself and competently enter the dietary process.
Consultation by the doctor
Like any diets, the Ducan weight loss system is stressful for the body. Therefore, before its start, it is necessary to undergo a medical examination in the following areas:
- make an ultrasound to check the state of internal organs, primarily the kidneys, liver liver;
- Pass the clinical tests of blood and urine, the results of which should confirm the absence of any pathologies.
Ducan’s diet is protein and involves the use of a very large amount of protein, which gives a huge load of the liver, kidneys, blood vessels. Therefore, in the presence of at least the slightest violations in the work of these bodies, it is necessary to abandon this methodology.
The undergoing medical examination and compliance with these recommendations will avoid negative consequences associated with a special power system. And taking into account how much the Ducan program lasts, which is considered one of the longest methods of losing weight, it is necessary to control the state of health not only before the start, but also the entire period of its observance.
Protein food greatly increases the amount of cholesterol and purines, increases liver tests. For timely detection of pathological deviations, it is necessary to take a biochemical blood test monthly, and if any violations are detected, immediately, but gently and unobtrusively get out of the diet. After that, it is better to choose another option for losing weight and it is advisable to do it along with a nutritionist. If the Ducan method is suitable for all parameters, the next step should be the development of clear motivation.
Development of motivation
In order for the restrictions in nutrition and a sharp change in the diet does not cause psychological discomfort, you need to have a good incentive to obtain the desired result. To do this, the author of the technique recommends resorting to such tricks:
- Buy something beautiful of clothes by size less and periodically try on, trying to "squeeze" into a dress or jeans;
- come up with incentive prizes for each achievement;
- Find support from family members so that no one demands to prepare prohibited dishes.
Also, to develop a stimulus, you can pre -purchase some products necessary for the diet. Not all of them are bought in ordinary stores, although everything from the list of permitted ones is on free sale. But throughout the program you will also need others - additional permissible products, the so -called adds, which will make its observance much more pleasant, since they will significantly diversify the diet.
Therefore, it is advisable to buy such "exotic" products in advance:
- puddings (for example, DR. OTker);
- sucrotor (stevia);
- Balsamic vinegar;
- sugar syrups;
- skilled cocoa;
- gluten;
- flavors;
- isolate (soy, serum);
- agar-agar;
- Lapsha Shirataki.
Most products from this list can only be bought in specialized online stores, having previously made an order.
In addition, to develop strong motivation, one should really imagine those positive changes in life that will occur after normalization of weight.
Entering a diet
To reduce possible risks in the ducan nutrition system, it is necessary to enter gradually:
- In two weeks, reduce the amount of sugar and salt consumed, since in the first phase "Attack" they will have to completely abandon them (if it is too difficult, you can use high -quality sugar -replacement and soy sauce, respectively);
- Gradually begin to replace wheat bread and sdoba with cakes or other similar products that the Ducan recommends;
- Review your drinking regime, increasing the amount of liquid drunk per day to 1. 5–2 liters.
It should also be noted that the proposed method requires certain financial costs for the acquisition of fresh and high -quality meat, fish, and other products that are mandatory for inclusion in the diet.
Ducan’s diet is a protein nutrition system, at each stages of which certain actions, compliance with specific rules and the use of relevant food products are provided. The final result of losing weight directly depends on the proper compliance with all recommendations.
Stages of Ducan's diet
The technique developed by the French nutritionist includes 4 stages, each of which has its own differences and is performed only after the end of the previous one:
- Stage 1 - "attack", the shortest in terms of duration, is designed to activate metabolism and the rapid start of the weight loss process;
- Stage 2 - "alternation" ("cruise"), the main phase during which there is a direct loss of weight;
- Stage 3 - "consolidation" ("consolidation"), the period of addictive of the body to the new state and the recommended nutrition system, during which the result is fixed;
- Stage 4 - "stabilization", the final phase of Ducan’s diet, which is recommended to adhere to his whole life in order to maintain the result.
Only following a clear scheme, observing the sequence and duration of all stages of the diet can achieve the desired result without harm to health.
How much it lasts
The duration of all phases of the Dukan program is calculated individually depending on the number of extra pounds, personal parameters, food habits, and lifestyle. To determine how much each stage will last, you need to use a special calculator. This program allows you to calculate the weight that is considered to be not perfect for a person (according to generally accepted standards), but correct for his body, given the gender, age, constitutional features.
In any case, the duration of each stage is determined taking into account the following rules:
- "Attack" - should not exceed 10 days;
- "Cruise" - continues until the right weight is reached (usually 7 days for every extra kilogram);
- "Consolidation" - the duration is determined from the calculation: 10 days for each discarded kilogram.
The final phase "Stabilization" has no time restrictions and best if it is observed all his life.
The correct weight is the purpose of Ducan’s diet, which should be achieved without prejudice to health and mood. In the long run, this weight will need to be maintained without effort and special restrictions throughout life.
The correct weight taking into account the profile of a particular person is the concept of the method. On its basis, an individual program of weight loss at each stage is compiled.
What can be eaten
Like any diet, the method of Pierre Ducan is based on the use of permitted products and the abandonment of prohibited. Its great advantage is that the list of dishes allowed by the rules of dishes is quite extensive and allows you to make a very diverse menu.
Allowed products
An important component of the Ducan method is a list consisting of 100 items, of which 72 are pure animal proteins, allowed to use from the first stage of "attacks", as well as 28 - vegetables that are gradually entered into the menu, starting from the "cruise" stage.
The list of permitted products is presented in the table:
| Dairy products |
|---|
| cottage cheese |
| Cottage cheese |
| yogurt (without additives) |
| milk |
| Ryazhenka |
| Coarse cheese |
| kefir |
| yogurt |
| Acidophilin |
| Brynza is not salty |
| Seafood |
|---|
| Sea scallops |
| Tiger shrimp |
| The shrimp is ordinary |
| trumpeter |
| Crayfish |
| crab |
| Langustees |
| Omara |
| Octopuses |
| Caracatic |
| Oysters |
| Sea hedgehog |
| Media |
| Meat |
|---|
| beef (clipping) |
| steak |
| veal |
| roast beef |
| Bashturma, other types of jerky |
| language |
| escalope |
| rabbit |
| Beef liver |
| calf buds |
| Wagger turkey |
| Chicken ham |
| Pork ham is non -fat |
| Vegetables |
|---|
| eggplant |
| green salad |
| celery |
| chicory |
| spinach |
| Cucumbers |
| Zucchini |
| Green patch beans |
| sorrel |
| pepper |
| pumpkin |
| tomatoes |
| soy |
| turnip |
| radish |
| Onions |
| onions |
| kohlrabi |
| broccoli |
| Cabbage is colored |
| Brussels cabbage |
| White cabbage |
| Red cabbage |
| chard |
| beet |
| asparagus |
| mushrooms |
| Bird |
|---|
| chicken |
| turkey |
| ostrich |
| Pigeons |
| quail |
| Young cock |
| guinea fowl |
| Chicken liver |
| Chicken ventricles |
| Fish |
|---|
| cod |
| Paltus (in any form, including smoked) |
| Drado |
| Saira |
| hake |
| haddock |
| burbot |
| Putassa |
| flounder |
| Som |
| herring |
| mackerel |
| pike |
| carp |
| mullet |
| trout |
| sprat |
| Skat |
| Sardins |
| tuna (including canned food in your juice) |
| salmon (including smoked) |
| sturgeon |
| squid |
| crab sticks |
| caviar |
| Eggs |
|---|
| Chicken |
| quail |
Everything indicated in the table can be used without restrictions - in any quantity necessary for saturation.