Ducan's diet - phases, menus, benefits, harms and list of allowed foods

Every civilized person has heard of the Ducan diet. Many have already practiced it, others have seen videos on TV or on YouTube. The diet has millions of fans and just as many opponents.

Some doctors openly declare its harm to health, but the founder promises painless disposal of extra pounds and preservation of the result for life. Which one is right? And what exactly is such a popular power supply system?

The pros and cons of the Ducan diet, menus for each phase, and recipes can be found in this article.

The essence and principles of the diet

Let's start with the history of its origin. The diet is named after its developer, French nutritionist Pierre Ducan. This respectable man is already over 70, but he looks great and leads an active lifestyle. The nutritionist claims that this is the merit of the nutrition system he created.

Among his followers are world stars and celebrities, for example, Jennifer Lopez and Kate Middleton. Dukan was particularly famous for the book I Can't Lose Weight, published in the early 2000s. Then an unknown nutritionist first proposed the world a protein diet as a method of treating obesity. The book became an instant bestseller and has been translated into many languages.

To achieve truly amazing results, Dr. Pierre Ducan developed a number of principles that formed the basis of the diet:

1. Calorie counting and harsh, haphazard dietary restrictions cannot cope with obesity. Nutrition should be structured in such a way that the body does not receive substances from which it creates a fat layer, namely, fast carbohydrates and fats.
2. There are no restrictions on how many times a day you should eat or how much. The body must receive food on demand.
3. A variety of protein menu, which includes both meat products and dairy products.
4. Disruption is unacceptable! However, it is allowed to go from one stage to another earlier.
5. You definitely need food with hard fibers so that the intestines work stably. You can't do without fiber or bran.
6. The high protein content leads to dehydration. Drink plenty of water throughout the day!

Physical activity keeps you healthy and supports your metabolism. If you don't have the ability or strength to go to the gym, to begin with, give up the elevator and start walking. Gradually add squats, abs, and other muscle groups.

Benefits, harms and contraindications to the Ducan diet

The battles and controversies surrounding the Ducan diet, as well as the paleo diet, are unlikely to ever subside. However, this only makes the diet more popular and recognizable. According to statistics, the number of its adherents has long exceeded 20 million. And Dr. Pierre himself is full of health and youth, which adds a lot of points to the diet. It remains to compare all the pros and cons to form your own opinion.

Benefit

The undoubted advantages of the Ducan power system are as follows:

1. The number of products on the menu at the initial stages is not limited by anything.
2. Protein diets cause long-term satiety.
3. Fast results that you will see within the first five days.
4. No loss of muscle mass.
5. Healthier skin, nails and hair.
6. Long-term result.
7. Easy internet access to all the information you need.

Harm

Alas, clinical studies have not confirmed either the high effectiveness of the Ducan diet, or its safety. Since opinions about it are too different, we will simply cite a number of scientifically substantiated facts and statements by the luminaries of world medicine.

The famous French physician Luis Aronier believes that the excess protein content in the diet is detrimental to the kidneys. Moreover, he claims that this leads to pathological changes in the body. He equates the harm from the Ducan diet to the harm from systematic smoking.

Studies by American nutritionists have shown that the early stages of the Ducan diet are potentially hazardous to health. They recognized it as the most destructive diet in the world.

The results of another group of researchers are also disappointing. The Ducan diet was ranked 24th for weight loss among 25 other diets. In addition, scientists noted deterioration in the functioning of the kidneys and cardiovascular system in a group of subjects.

Dr. Pierre Dukan himself has repeatedly argued that this diet is intended for people with serious overweight problems. And that maintaining the same weight, medication or fasting will do them more harm than a protein menu.

Contraindications

There are a number of contraindications and conditions in which the use of the diet of Dr. Pierre Ducan is categorically not recommended.

These include:

• pregnancy and breastfeeding;
• diabetes of any type;
• diseases and disorders in the work of the kidneys;
• cardiovascular diseases;
• disturbances in the work of the gastrointestinal tract.

Stages of the Ducan diet

Many, when first encountering the Ducan Diet, are slightly lost from incomprehensible terms. What does “attack” have to do with it, and who should you attack?

The secret is simple. To get the results and save them, you will need to go through several stages or, as they are also called, phases:

• Attack.
• Alternation.
• Anchoring.
• Stabilization.

It is on the number of kilograms that you want to lose, and the duration of each of the phases will depend, which we will consider in more detail below. And now you can calculate the duration of the Ducan diet for yourself using the following table.

The duration of the Stabilization phase is not included in the table, as it acts rather as a guide to nutrition and lifestyle.

Attack phase

During the Attack phase of the Ducan diet, only protein foods are allowed... Long-term protein nutrition is dangerous for health. I am glad that this is the shortest stage in the entire diet.

There are a number of recommendations from Pierre Ducan himself that must be followed at this stage:

1. First of all, assess the weight you need to lose sensibly. To do this, go to the official diet website and enter your data in a special calculation form. You will receive an answer in the form of an e-mail with all the necessary information and recommendations.
2. Do not prolong this phase for more than 3-6 days. As a last resort, increase the next stage by one and a half to two times, since during it you will also lose weight, although not so actively.
3. Drink plenty of fluids.
4. Eat at least two tablespoons of fiber or bran throughout the day to avoid disrupting your digestive tract. This can be done on an empty stomach and before meals.
5. Take vitamin and mineral complexes.
6. Monitor your well-being. If it gets really bad, stop your diet and see your doctor.

Allowed Products

It would seem that it could be easier than choosing products with only protein content. But there are a number of nuances here, since some foods contain too much fat or starch.

Carefully read the following list of allowed products during the Attack phase:

• "Red" meat: beef, veal, lamb, lean pork, lean ham, offal;
• poultry meat: chicken, turkey, quail;
• eggs, but not more than two yolks per day;
• rabbit, nutria, game;
• fish and seafood: white fish, red fish, squid, shrimp, other seafood;
• skim milk, skimmed milk products, tofu cheese;
• Soy meat;
• try to limit the amount of salt as much as possible;
• any spices, vinegars, dry herbs, mustard;
• sweeteners, gelatin, baking powder;
• one onion as an additive to soups;
• lemon juice and zest for pickles and as a seasoning for dishes.

The use of cereals, vegetables and fats at this stage is categorically contraindicated. Try to stew, boil or bake all dishes. As a last resort, fry in a dry skillet. You will find a menu option for five days on the Attack at the end of the article.

Feedback on the results at the 1st stage of the Attack on Ducan:

Phase alternation

The second stage of the Ducan diet is called Alternation. From the name it is clear that the food is built in such a way that one day remains completely protein, as in Attack, and the next allows the addition of non-starchy vegetables and greens. It is believed that its duration should be the first period. However, you have the right to extend it at your discretion, until you lose the expected amount of kilograms.

Observe the following rules for the alternation phase:

1. Increase your fiber or bran intake to two and a half tablespoons.
2. Don't forget to drink water and vitamins.
3. Introduce foods high in fiber in your diet.
4. Alternate one protein day with one mixed day until you reach your desired weight.
5. Salt is still banned.
6. Walk more.

If you follow these rules and the menu (see below), you will lose up to a kilogram per week in addition to the weight already lost.

Allowed Products

During the alternation phase, absolutely all products allowed for the Attack are allowed.

What's more, you get an additional list:

• whole wheat bread;
• green beans and asparagus;
• lettuce, leek;
• mushrooms;
• vegetables: cucumbers, tomatoes, eggplants, bell peppers, zucchini, carrots, pumpkin, beets, celery, radish, radish, avocado;
• cabbage (white cabbage, cauliflower, Beijing, broccoli);
• lettuce, spinach, all kinds of greens;
• chicory;
• ketchup;
• wine no more than 50 g per day (most often for marinades and sauces);
• fat-free cocoa;
• low-fat cream;
• cold-pressed olive oil no more than a tablespoon per day;
• low-fat varieties of hard cheeses no more than once a day and no more than 40 g.

Prohibited foods

But avoid the following foods:

• peas, beans, lentils, beans;
• nuts;
• olives and olives;
• corn;
• potatoes.

Anchoring phase

The most "enjoyable" phase of the Ducan diet is the fixation phase. It is allowed to gradually introduce even hard pasta into the menu. Do this with care and keep your daily calorie intake in mind. Moreover, you will still continue to lose weight, but it will already be about 200-500 grams per week. With a large initial weight, a tendency of one kilogram may persist. However, the task of this phase, however, is not to lose weight, but to consolidate the result obtained.

Be sure to follow the recommendations from Dr. Ducan:

1. Now you need to eat at least three tablespoons of fiber or bran a day.
2. We continue to drink water and vitamins.
3. You can relax your control over salt and how you feel.
4. Increase your physical activity.
5. Soak a full protein day once a week, as in the Attack. Thursday is considered classic. But this is at your discretion.
6. It is allowed to turn one meal twice a week into a small holiday and treat yourself to delicious.
7. Try to continue eating boiled, baked, or steamed food.

Allowed Products

And here is a list of products that can be entered into your menu at the Pinning stage:

• three teaspoons of honey a day;
• oatmeal without glaze;
• seasonal fruits and berries;
• peas, beans, lentils, beans;
• nuts;
• olives and olives;
• corn;
• durum wheat pasta;
• all types of rice;
• buckwheat grain;
• a couple of slices of plain bread.

Prohibited Products

And don't forget that the following foods are still banned:

• pasta from soft wheat;
• confectionery, baked goods, sweets;
• some fruits: grapes, bananas, figs.

Stabilization phase

Stabilization, according to Mr. Ducan, is perhaps the most important phase of the diet. In fact, it is not even one of the stages, but a way of life. Compliance with the rules of the fourth stage will not only save the waist from returning lost kilograms, but also completely normalize metabolism. How much time you devote to the rules of Stabilization, so much and you will remain attractive, slim and healthy.

Let's study the rules of the fourth phase:

1. Continue to follow the fractional feeding principle.
2. Allow yourself to make small “stomach holidays” and eat whatever you want. But let it be only one of the meals during the day and no more than twice a week.
3. Follow the protein rule once a week. This day should only consist of those dishes that can be eaten at Attack
4. Drink at least two liters of water a day, distribute it evenly throughout the day.
5. Take at least two tablespoons of fiber every day for good digestion.
6. Move and walk more. Start jogging or join a gym.
7. Try to limit your alcohol and nicotine intake. An exception is a glass of dry wine at dinner or a festive lunch.

Daily menu for all phases of the Ducan diet

Below are tables with a sample menu for each phase of the Ducan diet. Do not be afraid to change or rearrange something as you wish - all dishes are interchangeable.

There is no menu for Stabilization, since this phase implies the introduction of the same carbohydrate products into the diet as at the Fixation stage, only in larger quantities.

Please note that a glass of juice or kefir is considered a meal. You drink water yourself during the day. A little bit of the best every hour.

Menu on Attack for five days

An attack is the most difficult and unsafe period for the body. Pierre Dukan himself categorically does not recommend a duration of more than five days. If for some reason you feel that you will not be able to hold out on the planned date, then do not rush to break down, just go to the next stage. This way you will lose less than the planned weight, but the efforts will not be in vain.

Menu for 5 days in the attack phase of the Ducan diet:

You can download and print the table with the menu during the Attack phase by following the link.

Menu on alternation for six days

After the exhausting Attack phase, when you can only eat proteins, you finally get the opportunity to introduce greens and some vegetables into your diet. Be especially careful as potatoes, legumes, corn, bananas, very sweet fruits and berries are still prohibited (grapes, cherries, figs, dried fruits). Also, be careful when using beets.

Menu for 6 days in the phase of alternation according to the Ducan diet:

You can download and print a table with a menu for 6 days in the Alternation phase by following the link.

Menu on Dock for seven days

Restraint is everyone's favorite phase in the Ducan diet, as you can eat almost any food already. Calorie counting and saving a protein menu for every seventh day remain from the restrictions (you can use any menu from the table for "attack"). And, of course, when cooking, it is advisable not to use fat frying. The rest is at your discretion.

Menu for 7 days in the consolidation phase of the Ducan diet:

You can download and print a table with a menu for 7 days in the Pinning phase by following the link.

Dukan recipes

We bring to your attention several recipes. Most of them are universal and suitable for almost all phases of the Ducan diet.

Recipe number 1: okroshka

Ingredients:

• fat-free kefir without flavorings or ayran;
• chicken or turkey fillet;
• quail eggs;
• greens to taste;
• avocado;
• salt;
• pepper.

Preparation:

Boil the meat. Boil the eggs and peel them. Cut eggs, meat and avocado into small cubes. Wash and chop the herbs. Mix all ingredients and pour over. Season with salt and pepper. Fill with kefir or ayran.

As a result, you will get a tasty and quite hearty dish, which is ideal not only for hot summer, but also for “attack”.

Recipe number 2: seafood soup

Ingredients:

• fillet of any lean fish;
• half of the onion;
• a handful of peeled shrimp;
• salt;
• Bay leaf;
• fresh herbs to taste;
• allspice peas.

Preparation:

Place the fish, half an onion and spices in a saucepan. Cover with water and bring to a boil. Reduce heat and simmer for about ten minutes. Turn off heat, remove fish and strain broth. Separate the fish from the bones and fiber. Combine fish, broth, shrimp and bring to a boil. Add chopped greens and cook for 1-2 minutes.

This soup is ideal for the attack phase. However, by adding green beans and bell peppers, you can safely introduce it into other phases.

Recipe number 3: cottage cheese casserole

Ingredients:

• a pack of fat-free cottage cheese;
• white 4 eggs;
• 2 yolks;
• three quarters of fat-free kefir without flavorings;
• half a cup of oat bran;
• sweetener to taste;
• vanillin.

Preparation:

Combine all ingredients and beat with a mixer until smooth. Place everything in a parchment-paper lined dish and place in an oven preheated to 180 degrees. Bake for 40-50 minutes.

If you decide to use this dish on the attack, then replace the yolks with additional whites.

Recipe number 4: green beans salad with fish

Ingredients:

• a handful of green beans;
• yellow bell pepper;
• 2-3 medium-sized tomatoes;
• lettuce or Chinese cabbage;
• sardines, canned in their own juice, without oil;
• 2-3 quail eggs;
• fat-free kefir without flavorings;
• a tablespoon of balsamic vinegar.

Preparation:

Boil eggs, peel and cut into wedges. Boil the beans in salted water for about 5-6 minutes. Tear lettuce or Chinese cabbage leaves and chop vegetables at random. Drain the fish and mash with a fork to remove the bones. Mix kefir with balsamic vinegar, salt and add some fresh herbs to taste. Combine all ingredients in a salad bowl and stir.

The recipe can be used in all phases of the diet. It is best served chilled.

Recipe number 5: classic ratatouille

Ingredients:

• onion;
• medium eggplant;
• medium-sized zucchini;
• large bell pepper;
• 2-3 medium tomatoes;
• garlic;
• Provencal herbs;
• olive oil;
• lemon juice;
• salt;
• ground red pepper.

Preparation:

Wash the vegetables. Cut the onion into half rings, the eggplant, courgette and pepper into cubes. Peel the tomatoes and cut into wedges. Spread the onion with a tablespoon of olive oil. Put the rest of the vegetables in a saucepan and simmer over low heat for 10-15 minutes. Pass the garlic through a press. Add crushed garlic, spices, herbs and salt to vegetables, mix thoroughly and simmer for another 3-5 minutes. Turn off heat and drizzle lemon juice over dish.

This dish is especially suitable for “alternating” and “fixing”. You can cook in a double boiler. To do this, you need to lay all the vegetables and set a timer for 30 minutes.

The Ducan Diet has many pros and cons, just like any other protein-based diet. If you follow the original instructions from the creator and do not withstand the Attack for more than 3-5 days, you will reduce the possible harm to the body to a minimum.

And do not forget to listen to your body: feeling unwell is an undeniable signal to stop your diet!

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