5 important principles in Ducan diet + doctor's opinion

When a woman has decided to lose weight and starts searching the internet for the best diet that gives almost instant results, then it is difficult to stop it. Especially after he reads a compliment in favor of one method or another method. Today we will find out what the Ducan diet is, how effective it is, we will dispel myths and familiarize ourselves with criticism.

Diet Ducan - All The Essentials

Diet Dukan is based on the consumption of foods high in protein and contributes to weight loss from one and a half to fifty kilograms. Teasing? Of course!

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

Author identity

French general practitioner Pierre Dukan, whose diet once fascinated millions of overweight people, has developed it for twenty years.

In the mid-seventies of the last century, obesity was opposed through a diet that included low-carb foods. Dukan, on the other hand, invented a new technique consisting of four stages - attack, replacement, consolidation and stabilization - that made it possible to not only lose weight, but also keep the weight in a constant state.

Since then, Ducan has done research on protein-rich foods and their effects on the human body. Twenty years later, he wrote the book I Can't Lose Weight, which has sold over ten million worldwide. Since then, the best hours of former neuropathologists began.

After a survey conducted, it was found that 35% of people who lose weight according to the Ducan method return the weight lost within a year. 80% regained their weight within four years.

Basic Principles

• Approved Products.Losing weight is allowed to eat foods rich in animal and vegetable proteins, which are easily absorbed by the body and contribute to weight loss.
• Movement.Physical activity is mandatory - morning exercise, gym, or at least walking in rough areas. Or you can clean the apartment every day, moving vigorously with doormat. Here, as they say, everyone chooses a way to increase their activity - fitness or weeding in the garden.
• Air!Do not forget to drink one and a half to two liters of clean water a day.
• Bran.They are very important as a source of fiber, which contributes to the proper digestive process.
• Calculator.Before starting a diet, you need to calculate Dukan's weight to find out how many days you need to concentrate on one or another level.

Doctor's opinion on diet

If you completely exclude carbohydrates from the diet or reduce the amount significantly, then the body will be happy, but will start to consume lost energy, breaking down fat. But first it will consume all the glycogen stores stored in the liver, and only then will it reach the fat stores on the sides and hips.

Glycogen is an energy store, which the body can quickly replenish glucose deficiency. The amount in the liver in adults is 100-120 g.

If you empty your glycogen stores, ketosis will begin - the breakdown of fat with the formation of a large number of ketone cells (acetone). High concentrations of glucose and acetone in the blood can cause an acid-base imbalance to increase acidity. Long-term disruption of carbohydrate metabolism eventually leads to diabetic ketoasidotic coma.

Those interested in the Ducan diet should know that a positive result without compromising health will only occur if the pancreas can produce enough insulin, which lowers blood glucose concentrations.

Low carb diets are very dangerous for people with metabolic disorders, and they may not be aware of them, as these disorders do not manifest themselves in a normal diet. As a result, acidosis can develop, manifested by frequent headaches, chronic fatigue, arrhythmias or palpitations, drowsiness and persistent weakness.

Level 1. Attack

This is the hardest and most difficult period. Usually not more than seven days; Ducan calculator will show more accurate numbers.

Rules

At this time, you need to completely eliminate carbohydrates from food and increase the consumption of protein products. The body is saturated with protein, rebuilds metabolism and quickly destroys body fat.

Start each morning with a spoonful of oat bran. During the day, you can eat food from the allowed list and in unlimited quantities. They need to be roasted, boiled or steamed. Do not forget about water, as most drinks are forbidden, it is the only source of fluid.

The body begins to rebuild, so you can not fully engage in sports, it is better to limit yourself to walking or moderate gymnastics.

Estimated weight loss - 2-5 kg.

Criticism

The "Attack" level really allows you to lose weight by a certain amount of kilograms (this indicator is individual for each person), but this does not happen due to fat burning, but through dehydration. But losing weight sees a change in value on a scale, driven and further exacerbated in imbalances in nutrition.

The body is hit by the almost complete elimination of carbohydrates from the body. The person begins to feel weak, tired, irritable. Nowadays, it is better for family and friends to stay away from it - mood swings can damage the emotional background in family and team for a long time.

The Chinese are very delusional when choosing the death penalty for criminals. Criminals are punished so sophisticatedly that they will suffer for as long as possible before dying. The convicted person is only fed meat, after which the unfortunate person dies in pain due to the process of decay in the intestine and poisoning the body with poison.

Carbohydrates are important for humans to break down proteins and fats properly. If they do not enter the body, then mandatory imbalances, metabolic disorders and intoxication await it.

During "Attack", excess protein quickly begins to release water, which significantly increases the load on the kidneys. In addition, intelligent organisms strive to defend themselves and work by all means to preserve the precious fluid itself. As a result, when changing levels and introducing more benign dietary conditions, many begin to see edema even after one tomato meal.

One gram of carbohydrate retains 4 ml of fluid, and after starvation of carbohydrates, this figure increases significantly. If damage occurs, and is inevitable due to decreased energy and imbalance, then you are unlikely to eat regular buckwheat - you will be attracted to sweet and starchy foods. And given the increase in water retention, the figures on the scale will certainly not be pleasant.

Allowed Products

This step includes 72 protein-rich foods, which you can find on websites that promote this diet. Among them - lean meat, chicken, fish and seafood, milk and its derivatives with low fat content, eggs. True, during the day you can eat only two eggs full of egg yolk and protein, and if the egg yolk is excluded, then the restriction is removed - eat as much as you like.

You should definitely say goodbye to:

• coffee and tea;
• salt, mustard and spices;
• vinegar;
• all kinds of vegetables - without herbs, vegetables, fruits, and generally a complete ban on plant foods;
• oils and fats, both derived from vegetables and animals;
• alcohol and most beverages.

You can only eat protein foods!

Weekly Menu

Days of the week	Breakfast	Lunch	Dinner
Monday	Chicken egg omelet with milk, cooked in the oven.	Chicken soup. Boiled chicken.	Curd casserole.
Tuesday	Steamed cheesecake.	Lean meat soup, boiled eggs.	Grilled meat.
Wednesday	Bran plate.	Meatball soup.	Boiled chicken breast.
Thursday	Steamed or boiled fish.	Lean chicken soup. Boiled liver, kefir.	Chicken pieces, skim milk.
Friday	Boiled eggs, chicken nuggets, coated with whole wheat bread flour.	Salmon soup. Boiled chicken fillet.	Seafood cocktails.
Saturday	Shrimp omelet.	Beef steak.	Mackerel, kefir.
Sunday	Roast chicken breast.	Chicken broth with boiled eggs.	Cottage cheese, skim milk or kefir.

Ducan Diet Recipe for Attack Phase

In order for the wheel not to be reinvented and not to create what to cook, you can use ready-made recipes according to Dukan.

Chop Minced Chops

You can take lean meats - chicken, turkey, rabbit or beef. It is finely chopped or channeled through a meat grinder, raw eggs are added, and then beaten well and a flat cake is formed.

Each flatbread is dipped into an egg and rubbed in oat bran. Prepare the meat on the grill, in a slow cooker in “Baking” mode or fry in an oil-free Teflon pan.

Chicken Soup

Everything is easy here. The chicken breast is boiled until soft, cut into small pieces or ground with a blender and thrown back into the boiling gravy. Beat a few eggs with a fork and pour into the gravy in a thin stream. After a few minutes, the protein soup is ready.

Stage 2. Replacement, or "Cruise"

This is the most important level in the Dukan method for weight loss. In the second stage, the desired elongation begins. What's that?

Rules

28 more were added to the 72 previously allowed products, mainly vegetables. The duration of the period depends on the duration of weight loss - one week is allocated for one kilogram.

During this period, there is a daily protein and vegetable-protein replacement. The body is used to "bullying" and nutritional inaccuracies, so weight loss will not be equally active.

If you need to lose five kilograms, then the replacement mode will be done in one - protein day, protein-vegetable day. From 5 to 10 kg - 2/2 or 3/3 scheme. And more than ten kilograms - 5/5.

And if in the first phase it is possible to eat a large number of protein products, then here the vegetable portion is arranged.

Statistics say that at this stage, the average person loses weight no more than 400-500 g per week. This means that the diet is far from as fast and effective as "enforced" by stakeholders.

Criticism

So what do we have at this stage? Not 72 products, but 100! It's just a celebration for the stomach!

The period of weight loss is quite long, you should adhere to a special schedule - alternating protein and protein-vegetables of the day until the weight reaches the desired figure. If you need to lose a dozen kilograms, then in three months you may not bring yourself to the grave. But it is scary to think what kind of danger do those who have to throw 30-40-50 kg to themselves!

Allowed Products

During this period, raw, boiled, roasted or steamed vegetables are allowed.You can diversify your diet with a little dry wine (no more than 100 g), low-fat cheese, mustard, low-fat lactic acid products, and also:

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

But do not forget that frying or adding oil is strictly prohibited. And no one cancels the obligatory bran, at this stage their daily intake increases to two tablespoons.

The following foods are not allowed:

• starch - potatoes, avocado, beans, artichoke, corn;
• any cereal;
• industrial sauces - mayonnaise, tomato sauce and others;
• desserts and pastries;
• fat.

Weekly Menu

Days of the week	Breakfast	Lunch	Dinner
Monday	Omelet is made from chicken eggs and skim milk. Grated fresh radish.	Vegetable soup. Beef steak.	Grilled meat. Fresh vegetables - tomatoes, cucumbers, herbs.
Tuesday	Boiled eggs. Fresh green.	Mushroom soup. Vegetable stew with chicken breast pieces.	Mackerel marinated in mustard.
Wednesday	Karipap. Boiled eggs. Kefir or low-fat milk.	Vegetable soup and meatballs. Steamed fish cake with herbal ingredients.	Chicken breast.
Thursday	Chicken pieces. Fresh vegetables.	Chicken broth with eggs and herbs. Boiled meat without fat.	Cheesecakes or curd casserole.
Friday	Low fat yogurt. Omelette with green.	Fish soup. Salmon boiled.	Roast chicken breast with vegetables. Kefir.
Saturday	Cucumber and tomato salad. Fried eggs.	Cabbage or broccoli puree soup. Turkish cut.	Plate zucchini. Grilled fish.
Sunday	Curd casserole. Low fat milk.	Thick vegetable puree soup. Steam steamed with vegetables.	Hake boiled fillets in milk.

Ducan Diet Recipes for Alternate Stages

At this stage, culinary possibilities are growing significantly, and Ducan recipes are more and more varied.

Zucchini curd and chicken snacks

Chicken fillet finely chopped or channeled through a meat grinder. Spices, onions and garlic are added to the minced meat.

Zucchini is cut into circles, the middle part is cut to cause depression where minced meat, tomato rings, cottage cheese are placed and sprinkled with black pepper.

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

Stuffed champignon

• In a large champignon, the legs are carefully separated, finely chopped and boiled in its own juice until tender.
• Chicken fillet is boiled, chopped and combined with boiled mushrooms.
• The resulting mass is filled with low-fat natural yogurt and put in a mushroom cover.
• Stuffed mushrooms are baked in a well-heated oven for 40 minutes at 180 ° C.
• Before serving, mushrooms are garnished with finely chopped ingredients.

Stage No. 3. Combined, or Combined

Lose weight should be saved. This is the purpose of the third stage diet.

Rules

• A number of other products are added to the diet, it is permissible to organize a "stomach feast" with high-calorie meals twice a week. Serving size should not exceed 220 g.
• At least once a week, you must eat pure protein foods. Today is called "Protein Thursday" by dieters, but you can choose another day of the week, but it is very natural that it happens after an excessive "holiday".
• bran must be eaten daily for 2. 5 tbsp. And do not forget to drink clean water - at least one and a half liters a day.

The stage is planned for a relatively long period of time - for every ten days there is 1 kg lost during the replacement phase. If in the second stage you lose 15 kg, then the third stage will last for 150 days.

Criticism

If you are still alive and well after the first two stages, then we will continue to analyze our exciting quest "How to damage your health in the pursuit of an ideal figure, while at the same time immersing your loved ones. "

The theory says that the body will try to regain lost kilos by any means. This is very desirable, you, as such, try to push it no less enthusiastically.

Well, what can we say, body fatigue, dehydration, lack of many useful substances. And now he is given a hundred grams of whole wheat bread a day, a small amount of fruit and a "feast" of consuming complex carbohydrates once a week, after which you need to organize a day of fasting with pure protein.

At this stage, when yo-yo are allowed, the weight can begin to "jump" like a yo-yo child's toy. Hunger worsened, hands clasped pulled to eat forbidden food or extended "holidays".

Problems with nails, skin and hair started bothering me again. Weight loss will be followed by fatigue and constant tiredness. In general, again everything is bad.

Allowed Products

At this stage you can include a diet:

• fruits, except bananas and grapes (not more than 100 g per day);
• whole wheat bread (literally two pieces);
• low-fat cheese;
• Starchy vegetables - beans, rice, potatoes and corn
• durum wheat pasta;
• a little honey;
• spices.

Of course, products from the first two phases are preserved.

Weekly Menu

Days of the week	Breakfast	Lunch	Dinner
Monday	Curd casserole. Tea.	Red fish ears. A piece of whole wheat bread. Fruit.	Grilled chicken fillet with vegetables. Kefir.
Tuesday	Oatmeal with milk. Boiled eggs.	Vegetable soup. Pasta. Boiled beef.	Fish cake. Fresh vegetable salad. Curd mousse with pieces of fruit.
Wednesday	Omelette with mushrooms and cheese.	Green Bean Soup. Grilled fish.	Boil beef with vegetables. Sponge cake with berries.
Thursday (protein day)	Karipap. Boiled eggs.	Chicken broth. Boiled fish.	Meat, poultry or seafood.
Friday	Cheesecakes or curd casserole.	Borsch. Chicken pieces.	Mashed potatoes. Fresh vegetable salad.
Saturday	Buckwheat porridge.	Mushroom soup with meatballs. A piece of whole wheat bread. Vegetable risotto.	Vegetable stew. Steam fragments.
Sunday	Fried eggs. Cheese. Coffee.	Sorrel soup with boiled eggs. Boiled chicken. Fruit.	Vegetable salad. Seafood cocktails. Dried fruit compote.

Ducan Recipes

Salad with lightly salted salmon

Material:

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

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

Creamy Salmon Soup

Material:

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

First, you need to boil the broth from the red fish fillet and the whole onion. The rest of the onions are finely chopped and fried with grated carrots.

Potatoes are peeled, cut into cubes or slices in the usual way. A fish is removed from its broth and crushed.

Vegetables, fish and spices are sent to a boiling broth for 20-30 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 stage, you can eat whatever your heart desires, if you follow the mandatory rules.

Rules

• Eat protein foods only once a week.
• The daily portion of bran is not canceled - now they have to be eaten in three tablespoons.
• Water consumption remains unchanged - at least one and a half liters a day.
• Diet should be as balanced as possible. To do this, it is recommended to eat daily a piece of cheese, two starchy vegetables, a few slices of whole wheat bread, vegetables, protein products, and fruit as a dessert.
• Food size must be moderate - more frequent than larger.
• Fatty fish should be replaced with other seafood.
• Mandatory physical activity must be taken care of. Make it a rule to climb stairs, avoid elevators.
• Try to avoid stress.

You should follow these guidelines for life if you do not want to gain weight again.

Criticism

Once the desired result is achieved, most of those who lose weight break away and enjoy "all the bad". They go back to their old diet and start EATING!

Now think, why do you need this torture, if in the same year you can lose weight by simply removing fast carbohydrates, sausages, fried foods and pickles from your diet? At the same time, there is no need to limit yourself to a hundred products and rid the body of the complex carbohydrates it desperately needs.

Contraindications

The Dukan Diet is strictly forbidden for people who suffer:

• kidney disease and kidney failure;
• cholecystitis;
• problems with stress;
• cardiovascular system disorders;
• stomach ulcers;
• intestinal dysfunction;
• atherosclerosis;
• gallstones.

Do not experiment on yourself for future mothers and breastfeeding, although Dukan has developed special techniques for pregnant women. Refrain from the "treatment" of obesity in children, adolescents and the elderly.

Advantages and disadvantages of Dukan diet

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

• For a long time, the weight will not change after losing weight to the desired value.
• Diet is really safe and very effective.
• You can eat food that is allowed in any quantity and anytime you want. And since there are over a hundred of them, you can always diversify your menu with delicious dishes.
• Results can be seen from the first days.

Apparently - eat as much as you want and when you want, and lose weight! Story! But if you take off your pink glasses and dig deeper, then a harsh statement appears before us in all its glory. That is.

• Fat is almost completely removed from the diet, and this is fraught with deteriorating skin conditions and many diseases - atherosclerosis develops, cholesterol metabolism is disrupted, the reproductive system is impaired, general mental condition worsens, as the nervous system does not function properly.
• An unbalanced diet, which means that the body lacks nutrients and elements.
• Any prohibition and rejection of certain foods leads to a "shock" for the body, so that a person begins to feel weak, tired, his appearance decreases.
• According to the diet, you should eat oat bran every day, and it is not sold in every corner.

Conclusion

Everyone is a blacksmith of his own happiness, and even decides how to manage his body. It can be cared for and nourished while lying on the couch and while playing sports in the gym. Or make him depressed in the form of a popular, but somewhat sophisticated diet, like the Ducan method.

We do not restrict your freedom at all and do not try to prevent you from making decisions. Love yourself, do not put irreparable experiments on the body and be healthy!