Pierre Dukan is a French doctor, and until 1975 he was engaged in general therapy. However, it was this year that he first encountered in his practice a serious occasion. Prior to this, obesity was treated with a balanced menu, including products with minimal calories. However, the nutritionist approached the treatment from a completely different side. The principles of his diet are based on the use of protein products and have as many as four stages, after which patients do not gain weight again.
Dr. Ducan described his more than 20-year research and improvement of this nutrition in the book "I cannot lose weight", published in 2000. A detailed book, which includes recipes for diet dishes, has gained great popularity, was repeatedly reprinted in many countries. After the book is published, the diet Pierre Dukan spreads and gives its positive results around the world. Another surge of interest in the diet was the wedding of Prince William in the UK, whose bride Kate Middleton significantly dropped the weight for the wedding precisely thanks to the method of nutrition of the French nutritionist.
Ducan's diet principle
The principles of nutrition of the French nutritionist are easy to use, do not require the use of any exotic or inaccessible products. This is a protein diet that involves a significant decrease in the number of carbohydrates used. It is this approach that allows you to achieve the breakdown of fats in the body. Following the diet, there is the opportunity to throw up to 5 kg of body weight per week. As you can see, the French diet is not strict, especially since the last stages are aimed at consolidating the result, so after the end of the diet you will not gain weight again.
The first two stages of the diet are aimed at setting up the body to throw off weight and break down internal fat. And the last two stages are aimed at stabilizing the power system, consolidating the effect and preserving the result. This favorably distinguishes Dr. Dukan's diet from such protein diets. The last stage is simple and comfortable, it includes all the products necessary for the body, so you can follow the principles of the last stage of Dukan’s diet all your life. Throughout the diet, you must drink at least 1. 5 liters of purified simple water per day. In addition, if you supplement the proper nutrition with physical exertion and exercises, daily walks, then the results will not be long in coming and will be more fruitful.
One of the mandatory products, which includes the French diet, is oat bran that containing oatmeal shells. They are necessary, first of all, for the natural cleansing of the body and normalizing the work of the gastrointestinal tract. Oat branch contains vitamins, minerals and trace elements necessary for the body, quench obvious signs of hunger, prevent the absorption of a large amount of fat from food. In this case, their use is very important for the course of the entire diet, do not replace oat bran with wheat bran or oatmeal.
Stages of Ducan's diet
As mentioned above, Ducan's diet is protein, or protein. That is, it includes the use of protein food, in return for carbohydrate. The whole diet is divided into four stages. Every day, throughout all four stages, it is necessary to eat 1-2 tablespoons of oat bran, as well as drink at least 1. 5 liters of simple water during the day.
"Attack"
The duration of the stage of the diet must be calculated by yourself, depending on the number of extra pounds that must be reset. So, if you have excess weight:
- 10-20 kg, the first stage will last from 3 to 5 days;
- 20-30 kg-5-7 days;
- 30 and above-7-10 days.
For more than 10 days, observing the first stage of the diet is not recommended. In the diet of the first stage, which includes Dr. Ducan's diet, protein food prevails. The following products can be consumed:
- low -fat chicken meat;
- low -fat turkey meat;
- calf liver;
- lean ham;
- fish meat;
- seafood;
- chicken eggs;
- low -fat dairy products.
From vegetables, onions and garlic, vinegar, spices, salt in small quantities are allowed. Exclude from the diet should be:
The meat of ducks and goose, rabbit and lamb, pork and beef, veal and lamb; sugar in any kind and food containing sugar; alcohol in any form. The recipients of the dishes can be diverse, but it is worth remembering that the first phase is the hardest, so you need to avoid frying. You can cook products, in a microwave, a slow cooker, as well as boil and stew.
"Cruise"
The next stage of the diet is based on the alternation of two food principles - protein and vegetable. The duration of the second stage is also calculated individually. If the weight that you need to drop is less or equal to 10 kg, then the alternation of products will occur in a day, and if more than 10 kg, then in a few days:
- up to 10 kg: alternation of proteins/vegetables: 1/1 or 3/3 days;
- Over 10 kg: alternation of proteins/vegetables: 5/5 days.
During this phase, the number of oatmeal of oatmeal daily increases (2-3 tablespoons). Do not forget about 1. 5 liters of simple water per day.
Protein days involve the use of all those products as in the first stage, which includes Dr. Dukan's diet. But vegetable days include the use of all vegetables, except:
- potato;
- legumes (beans, peas, lentils);
- avocado;
- rice and grain.
Vegetables can be consumed fresh, cooked, stew, baked, cooked on fire. Do not fry them in vegetable oil or deep fruit. For a variety of dishes, you can include such products in recipes:
- spices and sharp pepper;
- Adzhika and ketchup;
- starch and gelatin;
- garlic and rods;
- low -fat cream;
- cocoa;
- dry wine.
However, all of the listed products should be used only as an addition to the main menu. You can not use more than 1 tbsp. These products, and it is also necessary to choose only two products per day from the list.
"Consolidation"
At the first two stages, weight loss occurs. But at the third stage, the achieved results are consolidated, the body programming for non-acquisition of new kilograms. The duration of this stage is also calculated individually and depends on how many kg you threw off during the first two phases of the diet. For each kilogram of discarded weight accounts for 10 days of the third stage of the diet.
The diet at the third stage is quite diverse. The number of oat bran choppers should increase to 3-4 tablespoons per day. Do not forget about water (at least 1. 5 liters per day). You can freely use all products from the second and third stages of the diet, i. e. Protein foods and vegetables. In addition to them, you can include in the diet:
- fruits (except for especially sweet ones: bananas, grapes, cherries);
- bread (preferably from whole grain flour and not more than 2 slices per day);
- hard cheese (no more than 40-50 g daily);
- Products containing starch: potatoes, rice, cereals, legumes, macarons of solid varieties (but not more than twice a week).
The fixing phase is quite long. After all, if you threw off, for example, 7 kg of weight, then this stage will last about 70 days. Therefore, during the third stage of the diet, days are allowed when you can arrange a kind of holiday to your stomach. This may also be a visit to the festive feast, where you should not deny yourself everything. However, the next day after the "holiday" should be spent on protein food.
"Stabilization"
This is the last stage of Dr. Ducan's diet. This stage is quite easy to follow, it has no restrictions, but only some recommendations. You continue to eat about 3-4 tablespoons of oat bran, as well as drink at least 1. 5 liters of purified water every day. Once a week you arrange a fasting day - a day of exclusively protein food. On all other days, there are no restrictions on food. This stage can be observed throughout life, because it does not contain any restrictions and contraindications.
Special instructions
Based on the duration of this diet, it will not be superfluous to give several useful tips and instructions that should be followed throughout all four stages.
Disruption
Adhering to this diet, like any other, none of us is safe from the breakdown. If the breakdown occurred for any reason, do not despair. You can continue to adhere to a diet without starting everything from scratch. However, it is necessary:
- After the day in which the breakdown occurred, spend the next four days according to the menu of the first stage, i. e. consume exclusively protein foods;
- increase the amount of water consumed to 2-2. 5 liters per day;
- abandon salt in these four days;
- Increase the time of everyday walks or add physical exercises.
After these four days, you can continue the diet from the stage at which you had a breakdown.
Fatigue and drowsiness
Do not be afraid of the seeming excessive fatigue in the first few days of the diet. Our body begins to produce ketone bodies, which cause fatigue and drowsiness. This is absolutely normal, and subsequently the described symptoms will pass.
Beneficial substances
During this diet, as with any other, the body experiences the lack of fats and vitamins. Therefore, you can use some vegetable oil, for example, in salads from fresh vegetables at the second stage of the diet. It is also necessary to purchase a complex of vitamins and trace elements.
Contraindications
Diet is strictly contraindicated in pregnant women, women during breastfeeding, people suffering from chronic diseases, renal and liver failure, heart disease, musculoskeletal system and joints, adolescents under 16, older people.
The advantages of Ducan's diet
Based on the description of the diet, one conclusion can be drawn. Ducan's diet has a lot of advantages.
Safety
The diet menu is based on natural products, does not contain chemical components, therefore it is absolutely safe for the body. Moreover, the diet is not harsh and not aggressive, which will not lead your body to various disorders, both the digestive and nervous system.
Efficiency
The diet will give a result even if a person has already tried to lose weight in other different ways, and did not see any results. Ducan diet is a guaranteed way of losing weight.
Motivation
During the first and second stage of the diet, kilograms begin to leave very quickly, so this motivates to continue the diet at the next stages, and thereby fix the results achieved.
Lack of restrictions
The diet has no restrictions in the amount of food, but only in its types. There are also no restrictions on eating time, you can calmly have dinner when you want or when you have the opportunity.
Diversity
The products included in the diet menu allow you to cook various dishes, even intricate. Recipes can include spices, seasonings, starch or gelatin, sauces. This diet is suitable even to gourmets who like to eat deliciously.
Simplicity
The diet menu is simple and it is easy to adhere to it. You can compose recipes for dishes on the menu yourself. No calculations or long -term calculations of calories are required.
Ducan diet recipes
As we saw in the description of the stages of the diet, a variety of foods are included in the diet. There are no restrictions on the number of use of permitted products. Quite tasty ingredients of the diet diet allow you to prepare various recipes for many dishes, such as salads or pouring. Let us give an example for some recipes that can be prepared not only on weekdays, but also on a festive feast
Ear from salmon
This dish is ideal for the first stage of a diet called "attack", when the products used are limited by protein and with protein. All dishes suitable for the first stage can be consumed freely in the subsequent stages of the diet.
You will need: a piece of salmon or trout (you can with a bone, like a steak), royal shrimp, salt, pepper. Put a piece of salmon or trout in salted boiling water and cook for about 15 minutes. After that, add the peeled royal shrimp and pepper abundantly, cook for another 5-7 minutes. Give the ear to cool a little, then remove a piece of salmon or trout, separate from the bone and cut the fish with pieces, throw it back into the ear. It is worth cooking it in the ear nevertheless with the bone, from this the broth is more fragrant.
Chicken roll
This dish is also suitable for the first stage, but it is still preferable for the second, since it contains a large number of spices and seasonings, the addition of which is allowed to the diet from the second stage of the diet called the "cruise".
You will need: chicken fillet or breast, milk, water, salt, spices (nutmeg, chili pepper, turmeric, coriander), soy sauce, garlic. The meat should be soaked at night in brine from milk, water and salt. After that, dry, turn off the roll, coat with spices, garlic, soy sauce. Bake in the oven at a temperature of 200-220 degrees for about 15-20 minutes. After that, turn off the oven and let it cool completely without opening the oven.
In addition to these recipes, you can also prepare various salads, for example, from fresh vegetables, chicken, seafood. The first dishes can be prepared on the basis of meat or fish, not starchy vegetables - cabbage, carrots, beets, mushrooms. The second dishes can include any low -fat meat or fish, mushrooms, vegetables (eggplant, zucchini, etc. ). On Ducan’s diet, even baking and desserts can be prepared, for example, from low -fat cottage cheese and milk, whole grain flour.
As you can see, multiple recipes for various dishes can be prepared according to the Dukan diet menu. This power system cannot even be called a full -fledged diet. It includes all the necessary principles of proper nutrition, which you can adhere to all your life!