Overweight is one of the most pressing problems in the world, and it is becoming more and more urgent every year. A sedentary lifestyle, love of television and computers, poor quality food and chemical food additives negatively affect people's physical fitness. For a long time, doctors sounded the alarm, trying to draw attention to the global problem of obesity. This, of course, does not apply to you and me, but the situation is not worth starting, especially since summer and holidays are coming soon.
In this article, we will talk about the weight loss system of Pierre Ducant, a French nutritionist who revolutionized the world of dietetics and offered a completely new way to lose weight based on the composition and properties of the food entering the body, rather than reducing the number of calories to lose weight.
What is the Ducan Diet
Pierre Dukan has been a French physician and nutritionist who has studied the effects of food on the human body for more than forty years. By studying people's eating habits, he was able to discover the secret of achieving an ideal weight without fasting and without severe restrictions on food. Pierre Dukan wrote 19 books, but the bestseller "I do not know how to lose weight" brought him the greatest fame, thanks to which he was able to lose more than 15 million people.
Pierre Ducan's diet is designed for people who can't get rid of hunger, the motto is "Eat as much as you want and lose weight". Pierre Dukan was involved in nutrition for the first time when one of his clients needed help in the fight against obesity. After the doctor suggested improvements, the patient lost 3 pounds in five days and another 1. 5 pounds in the next three days - which began Duja's one-feeding career.
The system is based on the principles of a protein diet, which allows you to start the process of burning fat deposits and thus lose weight without damaging muscle tissue. A sharp reduction in the number of carbohydrates and fats consumed contributes to effective weight loss and "drying" of the figure. Please keep in mind that this technique can be called a nutrition system, not a diet, because it is divided into four main stages, after which you can completely change your eating habits and learn how to eat in an ideal way to maintain weight.
When a large amount of protein enters the body, the metabolism speeds up, toxins and toxins are eliminated, hunger and persistent nervous disorders are disrupted. However, a long absence of the right fats and carbohydrates in the diet can lead to poor health and the development of serious diseases, so it is necessary to follow all the recommendations, follow the rules and follow a protein diet according to the scheme.
The main difference between the Ducan diet and other methods is that there are no restrictions on the amount of food consumed, you do not need to count every bite you eat and suffer from hunger. The system ensures that the weight remains normal even after the end of the diet.
The advantage of the Ducan Diet is that it is highly effective and does not cause hunger. The disadvantage of all methods to lose weight is generally standard: poor dietary balance, so you need to strictly follow the diet plan and listen to your feelings, if you feel uncomfortable, then you should choose another option to lose weight.
Diet Plan
Dr. For the first time, Ducan's Diet uses a structured approach and a four-step weight loss system. The first two stages are aimed at effective weight loss, and the rest are aimed at combining the results obtained and weight stabilization. Weight loss will be followed by a list of 100 foods that can be eaten at different stages of the diet: 72 pure protein products - fish, meat, seafood, plant proteins, low-fat dairy products and 28 types of vegetables. Oat bran is an important part of the system, so do not neglect them.
72 products from the first group are allowed to be consumed in the "Attack" stage, and 28 more vegetables are allowed in the "Alternation" (or "Cruise") stage. As the result consolidates, the body adjusts to a new diet, and a pure protein Thursday allows you to adjust your weight to prevent sudden fluctuations and loss of shape.
You can eat any food in the last, fourth stage, but follow these rules:
- Pay attention to a protein day where protein foods are consumed once a week
- Exercise for at least 20 minutes a day and refuse lifting
- Eat three tablespoons of bran every day
Along with nutrition, Dr. Ducan also attaches great importance to physical activity. Try to walk every day, as well as work out in the gym, ride a bike, swim or dance. The key is to exercise more, because physical activity helps burn calories, converts body fat into a useful source of energy, and helps maintain muscle tone.
Before starting a diet, calculate your proper weight to which the supplement is attached.
Remember the basic rules that must be strictly followed: for 1, 5-2 liters of water a day, be active and eat oat bran daily.
Completely eliminate fat, oil and mayonnaise from the diet, the salad is allowed to taste with lemon juice or soy sauce.
You can steam, cook, cook or boil, or cook in a non-stick bowl.
It is advisable to avoid alcohol, sugar, fried potatoes and fruits with high sugar content (bananas, cherries, cherries, grapes, figs).
You can lose up to 5 kg by carefully following all the recommendations. per week.
Black, green and herbal teas, coffee, cola and Pepsi light, low-fat cocoa (1 teaspoon per day), corn starch (1 tablespoon per day), skim milk powder (up to 3 tablespoons per day), wheat bran (1 tablespoon), baking powder, gelatin, vanilla and cinnamon, sugar substitutes (except glucose, fructose and sorbitol).
Attack
Thus, the first stage - "Attack" lasts from 2 to 10 days (depending on the weight you want to lose), the duration is using the online calculator discussed above, for example, if you have 5 extra pounds, then "Attack" lasts 2 daysis 5-10 kg. - 3 days, 10-20 kg. - 5 days. At this stage, the first results of the diet are clearly visible, weight loss is 2-6 kg. At this point, fats are actively broken down, so a dry mouth and a slight odor may appear, but dietitians claim that this is normal.
The most severe food restrictions apply during the "attack" and only protein products are on the menu for each day:
- Lean veal or beef
- Calf kidney and liver
- Skinless Chicken and Turkey
- Beef or veal
- Seafood and fish
- Low-fat ham (we do not recommend it for consumption, because local ham, unlike French, is made not of natural meat, but of questionable quality with chemical additives)
- Low-fat milk, kefir and cottage cheese
- Onions, garlic, spices, vinegar, salt, soy sauce and spices
In the first stage, it is not allowed to eat rabbit, pork, duck, goose. Eat 1, 5 tablespoons of oat bran every day. Eggs are allowed in limited quantities (no more than 2 yolks per day, whites - as much as you want), crab sticks - no more than 8 per day.
During "Attack", a menu may look like this:
1 day
Breakfast: scrambled eggs (2 eggs and 4 tablespoons skim milk), bran bread and low-fat cottage cheese, coffee or tea
Dinner: Chicken Broth
Afternoon snack: kefir
Meals: steamed cutlets, bread
Day 2
Breakfast: Dandruff and Milk Oatmeal
Dinner: ear
Afternoon snack: kefir
Meals: chicken cutlets, tea or coffee
Day 3
Breakfast: cheesecake, tea or coffee
Dinner: fish cooked with greens and lemon
Snack: Natural yogurt with oatmeal cake
Meals: Seafood cocktail
Late Lunch: Curd
Day 4
Breakfast: salted red fish with oatmeal, tea or coffee
Lunch: chicken breast cooked in kefir
Snack: cottage cheese
Meal: Omelet and Baked Beef
Late Dinner: Kefir
Day 5
Breakfast: cottage cheese pancakes
Lunch: fish, mustard sauce
Snack: Natural Yogurt
Meal: Curd casserole
6 days
Breakfast: scrambled eggs, tea or coffee
Lunch: meat soup
Snack: yogurt
Meal: salmon fillet cooked with mustard
7 days
Breakfast: cottage cheese casserole
Dinner: soup with oatmeal bread
Snack: yogurt
Meal: meat cooked with melted cheese
Remember that you don't need to limit yourself to portion size, you can eat as much as you want, and a wide selection of products allows you to create a menu for every taste.
You can find many interesting recipes for cooking according to the Ducan system on the Internet, some of them.
Chicken Cutlets
Add 1 raw egg and 2 boiled finely chopped eggs, salt, pepper and green onion to the minced chicken (0. 5 kg). Fry without oil or steam.
Coffee Cream
Low-fat soft cottage cheese - 400 grams, sugar substitute - 10 tablespoons, coffee - 2 teaspoons, water - 50 grams. Make 50 ml of coffee. water (if soluble, simply dissolve), add sugar substitute and strain into a bowl with soft curds. Beat the mass with a mixer.
Ricotta cookies
1 egg white, low-fat ricotta cheese - 2 tbsp. spoons (or ordinary soft cottage cheese), oat bran - 2 tablespoons, sweetener. Mix the ingredients in a bowl, place in a pan in the form of cookies and fry on both sides or bake in the oven for 7-10 minutes. When the cookies are ready, a mixture of cottage cheese, sweets and flavors (vanilla, cocoa) is placed on them.
Cruise
The second stage - during the "Cruise" or "Alternation" you will get the desired result, and the duration of the stage depends on how many kilograms you plan to lose weight. As the name suggests, protein days are replaced by protein and vegetable days. If you need to lose less than 10 kg, then the scheme can be changed, for example, 1-day protein and 1-day - vegetables + proteins, 3-day protein and 3-day vegetables + proteins, 5-day proteins and 5-day vegetables + proteins. Choose an option that suits you. But if you already weigh more than 10 kilograms, replace 5 protein and 5 protein-vegetable days. Thanks to such a system, metabolism is normalized, toxins, toxins, fats and salts are eliminated from the body.
In the second stage, you can eat as much as you want using foods that are allowed and add vegetables: tomatoes, cucumbers, spinach, green beans, radishes, asparagus, cabbage, celery, eggplant, zucchini, mushrooms, carrots, beets. , istiot. Do not eat potatoes, grains and pasta, peas, corn, beans, lentils, olives, avocados and beans.
Carrots and beets are recommended to be limited because they contain sugar; small amounts of tomato paste are allowed in food. You can choose only two products from the products added every day, eat the product from the first stage without restrictions. Another condition: eat two tablespoons of oat bran a day.
The cruise menu looks like this:
1 day
Breakfast: Herb Omelet
Second breakfast: cottage cheese
Dinner: Tuna salad (tuna, green beans, boiled eggs, greens. Season with lemon juice, yogurt and black pepper)
Snack: Baked Chicken Breast with Vegetable Salad
Meals: cabbage cooked with herbs and spices, beef tongue boiled with horseradish
Day 2
Breakfast: Scrambled Eggs and Bread Bread
Dinner: Vegetable Meat Soup
Afternoon snack: wholemeal pancakes with kefir
Meal: chicken breast cooked with herbs and grilled vegetables (eggplant, squash, peppers, tomatoes)
Day 3
Breakfast: Ham omelet
Lunch: hodgepodge
Afternoon snack: cottage cheese casserole
Meal: Cooked Meat with Vegetable Salad
Day 4
Breakfast: boiled egg, lightly salted salmon, oatmeal bread
Lunch: Meatball and Dandruff Soup
Afternoon snack: cheese cakes
Meal: Chicken Cakes with Vegetable Salad
Day 5
Breakfast: omelet and yogurt
Dinner: fish soup
Snack: cottage cheese
Meal: Meat Meal with Baked Vegetables
Iron
The "Consolidation" (or "Consolidation") phase is designed to combine the results obtained in the first two stages and gradually return to the daily diet. Rice, bread, pasta, potatoes, vegetable oil, fruits are gradually added to the main products. Every day you should eat 2-3 tablespoons of oat bran and 3 teaspoons of honey. One day a week is completely protein to prevent sudden weight gain. Pierre Ducan recommends protein on Thursdays, but you can choose the day yourself based on your rhythm of life.
The duration of this phase depends on the amount of weight lost in the "Attack" and "Cruise" stages, calculated by the formula: multiply each kilogram lost by 10 days. For example, if you have lost 3 kg, then the "Cruise" should last 30 days, and the consolidation of 10 kg will last 100 days.
Consolidation includes one fruit a day, a slice of low-fat cheese and roasted lamb or pork several times a week, some "starchy foods" and a "stomach feast. "Divide the third stage into two equal parts: in the first part, one portion of "starchy foods" per week (rice-120 g, 2-3 baked potatoes, buckwheat or pasta) and a "stomach feast" (meal, when you can eat what you want within the portion). ). In the second part, you can eat two servings a week from both.
Sample menu at this stage:
1 day
Breakfast: apple and cinnamon cheesecake
Second breakfast: yogurt
Dinner: chicken cutlets with vegetable soup and oatmeal bread
Snack: cheesecake
Meals: grilled fish and vegetables
Day 2
Breakfast: boiled chicken, boiled egg and yogurt
Dinner: Vegetable Soup and Grilled Meats
Afternoon snack: cheese cakes
Meal: cooked meat with rice and vegetables
Day 3
Breakfast: Scrambled Eggs and Bread Bread
Lunch: hodgepodge
Snack: Fruit
Meals: fish and vegetables, a glass of red wine
Day 4
Breakfast: cottage cheese casserole with berries
Lunch: Oat bran soup
Snack: yogurt
Meal: Chicken Cutlets with Salad
Day 5
Breakfast: cheesecakes and coffee
Lunch: Vegetable Meatball Soup
Snack: Fruit
Meal: Cooked Meat with Roasted Vegetables
Stabilization
The final stage of a stabilization diet helps you move on to your daily diet to lose weight later. By this time, your eating habits will have completely changed and you will know exactly which foods to avoid and which to limit.
You can eat anything, but don't squeeze in flour and fatty foods, and include as much meat and vegetables as possible in your menu. Follow these rules to maintain the weight you gain: eat 3 tablespoons of oat bran a day, stick to protein on Thursdays, drink plenty of water, and exercise or walk a lot. The more you exercise and focus on physical activity, the more likely you are to lose weight again.
Finally, write a few more recipes for Duja's nutrition system:
Egg salad
Cut the boiled eggs into cubes, mix with a bunch of finely chopped green onions, add low-calorie sour cream and the salad is ready.
Bread
2 tablespoons oat bran, 1 tablespoon wheat bran, 2 eggs, 3-4 tablespoons cornstarch, 2 tablespoons kefir, a box of soft nonfat cottage cheese, 1 bag of baking powder. In a bowl, mix everything with starch, bran and salt. In another bowl, mix the kefir, eggs and cottage cheese. We combine everything and put it in shape. Bake in the oven for 20-30 minutes.
Foil Baked Hake
Mix hake fillets in lemon juice, salt, add herbs, spices and bake in the oven for 15-20 minutes.
What other options can you offer?
In addition to the Ducan diet, the protein diet group includes the classic French diet and the paleo diet, which Ducan calls a copy of his weight loss strategy.
French Diet
The classic French protein diet is designed for 14 days, at which time you must strictly adhere to the menu, it is strictly not allowed to deviate from the established diet. The diet is based on meat, fish, eggs, vegetables, herbs, fruits and dried rye bread. Bread and pastries, sugar, fruit juices, salt and various acids, as well as alcohol are prohibited.
The technique is quite effective and guarantees to lose 4-8 kg, but like most diets it is poorly balanced, so you should not stick to it for a long time. Another disadvantage of the French diet is a strict diet that not everyone can cope with. I would like to draw your attention to the fact that the menu often offers the use of boiled sausage or ham, which at the moment leads to surprising comments in the forums.
At the same time, we must not forget that the diet came to us from France and the quality of products in our country, especially ham and sausages, is completely different. In France, if ham is made from natural meat, we can not boast of it, so we recommend our readers to replace the sausage with natural meat.
The 7-day French diet menu looks like this:
1 day
Breakfast: black coffee
Dinner: two eggs, lettuce, tomatoes
Meal: a piece of lean cooked meat (100 grams), lettuce
Day 2
Breakfast: black coffee, rye crutton
Dinner: a piece of cooked meat (100 grams)
Meal: Boiled Meat and Salad Salad
Day 3
Breakfast: coffee and rye crutches
Dinner: a medium carrot fried in vegetable oil, 1 tomato and tangerine
Dinner: Boiled meat salad, lettuce and two boiled eggs
Day 4
Breakfast: the same as the previous days
Dinner: one medium raw carrot, 100 grams of cheese and eggs
Food: fruits and kefir
Day 5
Breakfast: a medium raw carrot with fresh juice of one lemon
Dinner: tomatoes and 100 gr. boiled fish
Meal: 100 gr. boiled beef
6 days
Breakfast: coffee
Dinner: boiled chicken, green salad
Meal: Boiled beef
7 days
Breakfast: Green tea
Dinner: boiled beef and oranges
Meal: Chicken with Lettuce
The second week's menu repeats the presented ration, or you can create your own menu only in a different combination of the same products. The introduction of new products is not allowed.
Paleo Diet
This diet is also called the "caveman diet", the essence of which is to eat like our distant ancestors. Before the food revolution 10, 000 years ago, people ate meat, fish, seafood, vegetables, fruits, nuts, and berries. Then man invented agriculture, and grains and dairy products began to dominate the diet. In the modern world, hydrogenated oils and refined sugars, flavor enhancers and dyes have been added to the menu.
Today, a person gets 70% of his calories from foods that our ancestors never imagined, so the proponents of the "cave diet" suggest returning to their roots and stopping eating "unnatural foods by species. "Surprisingly, research supports this theory. In 2008, scientists at the University of Karolinska transferred a group of men and women to the Stone Age menu. Within three weeks, calorie intake decreased by 35%, blood pressure dropped by 5%, and the risk of blood clotting decreased by 72%.
The main feature of the Paleo diet is that you can eat as much as you want, it is enough to watch all the foods repeat the diet of ancient people. Interestingly, this technique does not limit the intake of proper fats and carbohydrates. The diet helps to normalize blood sugar levels, lower cholesterol levels and help you lose extra pounds thanks to a mixture of large amounts of protein and meat with vegetables and fruits.
The diet is based on all types of lean meat, fish and seafood, eggs, fruits (except dried fruits), vegetables, except potatoes and corn. Whole grains (which cause inflammation in the body), milk and dairy products (which are high in hormones due to the dishonesty of producers), flour and confectionery, and fast food should be excluded.
Paleo diet menu can be not only tasty, but also useful:
Breakfast: a handful of frozen berries for two servings, 3 handfuls of red currants, 1 teaspoon of unrefined sugar, a handful of crushed hazelnuts, 2 large pinches of lilac tea, lemon.
Put red currants on a tray and sprinkle with sugar, when the sugar dissolves, transfer everything to a bowl. Put the other frozen berries in a frying pan and put on the fire when the water drains, add the lilac tea, pour in the lemon juice and stir. Pour the mixture over the red currants, sprinkle with chopped nuts and eat.
Dinner: 4 servings - 4 chicken breasts, 6 turnips, 5 small turnips, 4 peeled rutabagas, 10 small beets. Marinade: A good olive oil, lime juice, 3 chopped chili peppers and 3 cloves garlic, a pinch of coriander, cinnamon, ginger, dried parsley and thyme.
Mix the pickles and rub the chicken breasts with them. Place the tubers in the fields with foil and oil, bake in an oven preheated to 220 degrees for 40 minutes. Grill the breasts for 12 minutes (turn once). If salt is low, add cooked food.
Meal: Mackerel with salad. For 4 servings you need 4 pieces of uskumru, lime, olive oil. Mix the fish with a mixture of mustard and olive oil, fry on each side for 5 minutes. Take a large bowl of water port, cut into 4 tomatoes, 1 cucumber, 1 red onion and cover with a mixture of olive oil, lemon juice and pepper. Serve the fish and salad beautifully and garnish with slices of lime, now you can have a wonderful dinner.
What they said about the Ducan diet
Dukan diet is very popular, it is actively discussed, groups and blogs are created on social networks, where recipes, opinions of doctors and dietitians are published.
Among the celebrities, Jennifer Lopez, Gisele Bündchen, Keith Middleton and American culinary expert Gina Keatley are addicted to the Ducan diet. In general, the reviews confirm the effectiveness of the diet and active weight loss, but there are also negative reviews, so I would like to emphasize once again that dietary rules should be followed, it is impossible to sit for long, because dietary imbalances cause a number of diseases.Negative attitudes are often associated with non-compliance with dietary rules and specific activities, so we advise you to refrain from being creative and stick to the plan. The effect of diet on the body is individual, listen carefully to your feelings, and if you think the diet is not suitable for you, choose another option.
There is a myth that the Ducan diet is banned in France and Europe, but in fact this is not true, because the authorities can not ban the diet. However, the British Association of Dietitians in England (one of the oldest such organizations, founded in 1936) has repeatedly criticized the Ducan diet, calling it the most popular diet for several years in a row.
The negative opinion of nutritionists is based on an unbalanced diet and enough calories. Doctors warn that dieting can lead to vitamin and mineral deficiencies, poor digestion (limited intake of vegetables and fruits), and energy deficiencies (low carb intake). If the Ducan Diet is used by an active person (it is not necessary to engage in mental or physical labor), then there is a significant health risk.