5 essential principles of the Ducan diet + the opinion of doctors

When a woman is determined to lose weight and searches the internet for the best diet that will give almost instant results, it's difficult to stop her. Especially after reading the praise in favor of one method or another. Today we are going to find out what the Ducan Diet is, how effective it is, debunk myths and learn about criticism.

The Ducan Diet - All the important nuances

The Dukan Diet is based on the use of protein-rich foods and contributes to weight loss of one and a half to fifty kilograms. Tempting? Sure!

But how safe is it for health? Let's find out.

Identity of the author

The French general practitioner Pierre Dukan, whose diet once delighted millions of overweight people, has been developing it for twenty years.

In the mid-seventies of the last century, obesity was combated with a diet that contained low-carbohydrate foods. Dukan, on the other hand, invented a new technique consisting of four stages - attack, switching, consolidation, and stabilization - that make it possible not only to lose weight, but also to keep the weight in a constant state.

Since then, Ducan has started studying protein-rich foods and their effects on the human body. Twenty years later he wrote the book I Can't Lose Weight, which sold more than ten million copies worldwide. From that moment on, the former neurologist's most beautiful hour began.

According to the opinion polls carried out, it was found that 35% of people who lose weight using the Ducan method returned the lost kilograms within one year. 80% regained their previous weight within four years.

Basic principles

• Approved products.Losing weight is allowed to eat foods that are rich in animal and vegetable protein that are easily absorbed by the body and contribute to weight loss.
• movement.Physical activity is essential - morning exercise, a gym, or at least walking on uneven terrain. Or you can clean the apartment every day and move vigorously with a rag. Here, as they say, everyone decides how to increase their activity - fitness or weeding in the garden.
• water!Don't forget to drink one and a half to two liters of clean water a day.
• bran.They are essential as a source of fiber, which contributes to proper digestive processes.
• calculator.Before starting any diet, you need to calculate your Dukan weight in order to know how many days you will need for one phase or another.

Doctors' opinion on nutrition

If you completely exclude carbohydrates from the diet or significantly reduce their amount, the body, for better or worse, builds up the missing energy and breaks down fat. But first all the glycogen stores stored in the liver are used up, and only then does it reach the fat stores on the sides and hips.

Glycogen is an energy reserve, thanks to which the body can quickly replenish the glucose deficiency. Its amount in the liver in an adult is 100-120 g.

When you empty your glycogen stores, ketosis begins - the breakdown of fat with the formation of large numbers of ketone cells (acetone). A high concentration of glucose and acetone bodies in the blood can lead to an acid-base imbalance in the direction of an acid increase. Long-term disruption of carbohydrate metabolism ultimately leads to a diabetic ketoacidotic coma.

Those interested in the Ducan Diet should know that a positive result without harm to health can only be achieved if the pancreas can produce enough insulin, which lowers the concentration of glucose in the blood.

Low-carb diets are especially dangerous for people with metabolic disorders, and they may not even know about it, since these disorders don't manifest themselves with the usual diet. As a result, acidosis can develop, which manifests itself in frequent headaches, chronic fatigue, irregular heartbeat or palpitations, constant drowsiness and weakness.

Level 1st attack

This is the most difficult and difficult time. It usually doesn't take more than seven days. The Ducan calculator will show you a more precise number.

Rules

At this point, you need to completely remove carbohydrates from the diet and increase the use of protein products. The body is saturated with protein, rebuilds the metabolism and quickly destroys body fat.

Start each morning with a spoonful of oat bran. During the day, you can eat unlimited amounts of all foods from the permitted list. They need to be baked, boiled, or steamed. Don't forget about the water, as most drinks are banned, it is almost the only source of fluids.

The body is starting to rebuild, so you shouldn't be fully active. It is better to limit yourself to walking or simple gymnastics.

Estimated weight loss - 2-5 kg.

Criticism

In the "attack" phase you can really reduce the weight by a certain number of kilograms (this indicator is individual for everyone). However, it does not do this by burning fat, but by dehydration. But as you lose weight, you see the change in the numbers on the scales, you are encouraged and continue to exacerbate the diet imbalance.

The body is affected by the almost complete exclusion of carbohydrates from the body. The person begins to feel weakness, tiredness, and irritability. At this point, it is better for his family and colleagues to stay away from him - mood swings can affect the emotional background in the family and team for a long time.

The Chinese were very resourceful in selecting executions for criminals. The bad guys were punished so severely that they would suffer as long as possible before they died. The convicts were fed meat alone for a long time, after which the unfortunate man died in severe pain due to putrefaction in the intestines and poisoning of the body with toxins.

Carbohydrates are important for humans to properly break down proteins and fats. If they do not get into the body, then an obligatory imbalance, metabolic disorders and intoxication await it.

During the "attack", excess protein quickly begins to excrete water, which significantly increases the kidney load. In addition, an intelligent organism tries to defend itself and in any case to keep the precious liquid in itself. As a result, when changing staging and adopting milder dietary conditions, many notice swelling even after eating a tomato.

One gram of carbohydrate contains 4 ml of liquid, and after the lack of carbohydrates, this number increases significantly. When a breakdown occurs, and it is inevitable due to a loss of energy and an imbalance, you are unlikely to eat ordinary buckwheat - you will be drawn to sweet and starchy foods. And given the increase in water retention, the number on the scales is definitely not going to fall.

Permitted products

This step covers 72 high protein foods that you can find on websites promoting this diet. Among them - lean meat, poultry, fish and seafood, milk and its low-fat derivatives, eggs. True, during the day you can only eat two whole eggs with yolks and whites, and when the yolk is excluded, the restrictions are lifted - eat as much as you want.

You definitely have to say goodbye to:

• coffee and tea;
• salt, mustard and spices;
• vinegar;
• all kinds of greens - no herbs, vegetables, fruits, and in general a complete ban on plant foods;
• oils and fats of vegetable and animal origin;
• Alcohol and most drinks.

You can only eat protein!

Weekly menu

weekday	Breakfast	Lunch	Dinner
Monday	Omelette made from chicken eggs with milk, cooked in the oven.	chicken soup. Boiled chicken.	Quark casserole.
Tuesday	Steamed cheesecake.	Lean meat soup, boiled egg.	Baked meat.
Wednesday	bran pancakes.	meatball soup.	Cooked chicken breast.
Thursday	Steamed or boiled fish.	Lean chicken soup. Boiled liver, kefir.	Chicken schnitzel, skimmed milk.
Friday	Boiled eggs, chicken nuggets, breaded with oat bran.	salmon ear. Boiled chicken fillet.	Seafood cocktail.
Saturday	Shrimp omelette.	Beef steaks.	Baked mackerel, kefir.
Sunday	Grilled chicken breast.	Chicken broth with boiled eggs.	cottage cheese, skimmed milk or kefir.

Ducan diet recipes for the attack phase

In order not to reinvent the wheel and not invent what should be cooked, you can use pre-made recipes according to Dukan.

Lean Minced Chops

You can have absolutely any lean meat - chicken, turkey, rabbit, or beef. It is finely chopped or passed through a meat grinder, a raw egg is added, and then it is beaten well and flat cakes are formed.

Each flatbread is dipped in an egg and breaded in oat bran. Prepare the chops on the grill, fried in a slow cooker in "bake" mode or in a Teflon pan without oil.

Chicken soup

Everything is simple here. The chicken breast is cooked tenderly, cut into small pieces or ground with a blender and thrown back into the boiling broth. Beat a few eggs with a fork and pour a thin stream into the broth. The protein soup will be ready after a few minutes.

Level 2. Variety or "cruise"

This is the most important phase in Dukan's weight loss method. The desired enjoyment begins in the second phase. What is it?

Rules

28 more will be added to the 72 previously approved products, these are mainly vegetables. The length of the period depends on the expected weight loss - one week is provided for one kilogram.

During this time there is an alternation between protein and protein-vegetable days. The body is already a little used to "bullying" and nutritional inaccuracies, so weight loss is not as active.

If you need to shed five kilograms, the switch mode is a day - protein day, protein-vegetable day. From 5 to 10 kg - 2/2 or 3/3 scheme. And over ten kilograms - 5/5.

And if in the first phase it was possible to eat an unlimited number of protein products, then this is where the portions of vegetables are regulated.

Statistics say that the average person does not lose more than 400-500g of weight per week at this point. This means that the diet is nowhere near as quick and effective as it is being "trumped" by the stakeholders.

Criticism

So what do we have at this point? Not 72 products, but 100! It's just a feast for the belly!

The weight loss period is quite long. You need to follow a special schedule - alternating protein and protein-vegetable days until the weight reaches the desired number. If you have to lose a dozen kilograms, then in three months you will not be able to put yourself to the grave. But it is scary to think what harm will those who have to get rid of 30-40-50 kg!

Permitted products

During this time, raw, boiled, baked or steamed vegetables are allowed.You can add some dry wine (no more than 100 g), low-fat cheese, mustard, low-fat lactic acid products and also:

alternate

• tomatoes and cucumbers;
• carrots;
• cabbage;
• beetroot;
• green beans;
• zucchini;
• mushrooms;
• radishes;
• eggplant;
• asparagus;
• hot red pepper.

But don't forget that frying or adding oil is strictly prohibited. And no one has canceled the mandatory bran, at this time its daily intake is increased to two tablespoons.

The following foods are prohibited:

• Starch - potatoes, avocados, legumes, artichokes, corn;
• grain;
• industrial sauces - mayonnaise, ketchup and others;
• desserts and pastries;
• fat.

Weekly menu

weekday	Breakfast	Lunch	Dinner
Monday	An omelette made from chicken eggs and skimmed milk. Grated fresh carrots.	vegetable soup. beef steak.	Baked meat. Fresh vegetables - tomatoes, cucumbers, herbs.
Tuesday	Boiled eggs. Fresh green.	mushroom soup. Vegetable stew with pieces of chicken breast.	Baked mackerel marinated with mustard.
Wednesday	Quark. Boiled egg. Low-fat kefir or milk.	Vegetable and meatball soup. Steamed fish cakes with herbs.	chicken breast.
Thursday	Chicken schnitzel. Fresh vegetables.	Chicken broth with egg and herbs. Lean cooked meat.	Cheesecake or curd casserole.
Friday	Low-fat yogurt. Omelette with herbs.	fish soup. Cooked salmon.	Grilled chicken breast with vegetables. kefir.
Saturday	Cucumber and tomato salad. Fried eggs.	Cauliflower or broccoli puree soup. Turkey schnitzel.	zucchini pancakes. Baked fish.
Sunday	Quark casserole. Low-fat milk.	Thick vegetable puree soup. Steam the schnitzel with vegetables.	Hake fillet steamed in milk.

Ducan diet recipes for the transition stage

In this phase the culinary possibilities expand considerably, and Ducan's recipes are more numerous and varied.

Quark, chicken and zucchini snack

Chicken fillet is finely chopped or passed through a meat grinder. The minced meat is mixed with spices, onions and garlic.

Zucchini are cut into circles, the center is cut out to create a recess in which the minced meat, tomato ring and cottage cheese are placed and sprinkled with black pepper.

The starter is baked in the oven for half an hour.

Stuffed mushrooms

• The legs of large mushrooms are carefully separated, finely chopped and steamed in their own juice until soft.
• Chicken fillet is boiled, chopped and combined with steamed mushrooms.
• The resulting mass is filled with low-fat natural yogurt and put into mushroom caps.
• Stuffed mushrooms are baked in a well-heated oven for 40 minutes at 180 ° C.
• Mushrooms are decorated with finely chopped herbs before serving.

Stage No. 3. Consolidation or Consolidation

The lost weight must be saved. This is the goal of the third phase of the diet.

Rules

• A number of other products are added to the diet. It is allowed to have a "belly party" with high-calorie dishes twice a week. The portion size should not exceed 220 g.
• You need to eat pure protein at least once a week. This day is called "Protein Thursday" by followers of the diet, but you can choose any other day of the week, but it is desirable that it occur after the "holiday" surpluses.
• Mandatory bran should be eaten for 2. 5 tablespoons daily. And do not forget to drink clean water - at least one and a half liters a day.

The stage is designed for a longer period of time - every ten days during the change phase 1 kg is lost. If you lost 15 kg in the second stage, the third stage will last 150 days.

Criticism

If after the first two stages you are still alive and relatively healthy, we will continue to analyze our fascinating quest: "How to spoil your health in search of an ideal figure and at the same time make fun of your loved ones. "

The theory is that the body will try to regain the pounds lost in some way. It longs for it passionately, and accordingly you try not to be less passionate about it.

Well what can we say, the body is exhausted, dehydrated and devoid of many useful substances. And now he gets one hundred grams of whole grain bread a day, a small portion of fruit and a "feast" for a single intake of complex carbohydrates per week. After that, you need to arrange a day of fasting with pure protein.

At this stage, when delicious food is allowed, the weight can "jump" like a yo-yo toy for children. The feeling of hunger is intensified, hands grab to eat forbidden foods or to extend the "vacation".

Problems with nails, skin and hair are bothering me again. Losing weight often feels weakness, weakness, drowsiness, chills. In general, everything is bad again.

Permitted products

You can start the diet at this stage:

• fruits, except bananas and grapes (not more than 100 g per day);
• whole wheat bread (literally two slices);
• low-fat cheese;
• Starchy vegetables - legumes, rice, potatoes, and corn
• durum wheat noodles;
• some honey;
• spices.

Of course, the products from the first two phases will be retained.

Weekly menu

weekday	Breakfast	Lunch	Dinner
Monday	Quark casserole. tea.	Red fish ear. A slice of whole grain bread. fruit.	Baked chicken fillet with vegetables. kefir.
Tuesday	Oatmeal with milk. Boiled egg.	vegetable soup. pasta. Boiled veal.	fish cakes. Fresh vegetable salad. Quark mousse with pieces of fruit.
Wednesday	Omelette with mushrooms and cheese.	Green bean soup. Baked fish.	Beef stew with vegetables. Sponge cake with berries.
Thursday (protein day)	Quark. Boiled eggs.	chicken broth. Boiled fish.	meat, chicken or seafood.
Friday	Cheesecake or curd casserole.	borsch. Chicken schnitzel.	mashed potatoes. Fresh vegetable salad.
Saturday	Buckwheat milk porridge.	Mushroom soup with meatballs. A slice of whole grain bread. Vegetable risotto.	Vegetable stew. Steam chops.
Sunday	Fried eggs. cheese. coffee.	Sorrel soup with boiled eggs. Cooked chicken. fruit.	vegetable salad. Seafood cocktail. Dried fruit compote.

Ducan recipes

Salad with lightly salted salmon

Ingredients:

• salmon - 150 g;
• lettuce leaves;
• cherry tomatoes - 5-7 pcs. ;
• green apple - 1 pc. ;
• fresh cucumber - 2 pcs. ;
• feta cheese - 140 g;
• lemon juice - 3 tablespoons;
• sugar - 2 tsp;
• wine vinegar - 1 tsp;
• red pepper - to taste;
• olive oil;
• chopped coriander or parsley.

All components of the salad are cut into any slices, mixed and seasoned with lemon juice. Such a salad can be prepared for a festive table, and your guests will not even suspect that they are eating a dish from Ducan.

Creamy salmon soup

Ingredients:

• salmon fillet - 300 g;
• onions - 2-3 heads;
• low-fat cream - 100 ml;
• potatoes - 2-3 pieces;
• medium-sized carrots - 1 pc. ;
• greens, spices - to taste;
• vegetable oil for frying.

First you need to cook the broth from the fillet of red fish and a whole onion. The rest of the onion is finely chopped and fried with grated carrots.

The potatoes are peeled in the usual way, cut into cubes or slices. A fish is taken from the broth and chopped up.

Vegetables, fish and spices are added to the boiling broth for 20 to 30 minutes. After the potatoes are cooked, you can add cream.

Finely chopped vegetables are poured into a plate before serving.

Level 4. Stabilization

And finally, at this point, you can eat whatever your heart desires if you follow the mandatory rules.

Rules

• Only eat protein once a week.
• The daily serving of bran is not canceled - now you need to eat it in three tablespoons.
• The water consumption should remain unchanged - at least one and a half liters per day.
• The diet should be as balanced as possible. For this purpose, it is recommended to consume a slice of cheese, two starchy vegetables, a few slices of whole grain bread, vegetables, protein products and fruit as dessert every day.
• Meal size should be moderate - more often than larger.
• Fatty fish should be replaced with other seafood.
• Compulsory physical activity must be maintained. Make it a rule to climb stairs and avoid elevators.
• Try to avoid stress.

You should follow these guidelines for a lifetime if you don't want to regain weight.

Criticism

Once the desired results have been achieved, most weight loss drugs break up and indulge in "everything bad". They go back to their old diet and start eating!

Now you're thinking, why did you need this agony when you could lose weight in the same year by simply removing quick carbs, sausage, fried foods, and pickles from your diet? At the same time, you don't have to limit yourself to a hundred products and deprive the body of the complex carbohydrates that it so badly needs.

Contraindications

Dukan's diet is strictly forbidden to anyone who suffers from:

• kidney disease and kidney failure;
• cholecystitis;
• printing problems;
• disorders of the cardiovascular system;
• gastric ulcer;
• intestinal dyskinesia;
• atherosclerosis;
• stones in the gallbladder.

Do not experiment with yourself for expectant and nursing mothers, although Dukan has developed a special method for pregnant women. Refrain from such "treatment" of obesity in children, adolescents and the elderly.

Advantages and disadvantages of the Dukan diet

If you believe the creator of diet, the benefits of losing weight are as follows.

• The weight remains unchanged for a long time after it has been reduced to the desired values.
• The diet is completely safe and highly effective.
• You can eat any amount of authorized food whenever you want. And considering that there are more than a hundred of them, you can always add some variety to your menu with delicious dishes.
• The result can already be felt in the first few days.

It seems - eat all you want, whenever you want and lose weight! Story! But when you take off your rose-tinted glasses and dig deeper, a harsh reality in all its glory appears before us. Namely.

• Fats are almost completely excluded from the diet, and this is fraught with deterioration in the condition of the skin and many diseases - atherosclerosis develops, cholesterol metabolism is disturbed, the reproductive system is inhibited, the general state of mind deteriorates, as theNervous system not working properly.
• The diet is unbalanced, which means that the body is not receiving enough nutrients and elements.
• Any restriction and rejection of certain foods leads to a "shock" for the body, so that a person begins to feel weakness and fatigue and their ability to work decreases.
• According to the diet, you have to eat oat bran every day, and they are not sold on every corner.

Conclusion

Every person is a smith of his own happiness and also decides how he deals with his body. It can be cared for and nourished both while lying on the couch and while exercising in the gym. Or, subject him to extreme stress in the form of popular but rather sophisticated diets like the Ducan Method.

We do not restrict your freedom in any way and do not try to dissuade you from making decisions. Just love yourself, do not make irreparable experiments on your body and be healthy!