In the world, 2.1 billion people are obese. This makes up 30% of the total population of the planet. Over 33 years, the number of people with great weight has increased by 1 billion 253 million people. In pursuit of a slim figure, dozens of diets have been developed: Kremlin, mono-diet, protein, buckwheat, apple and others. Each of them has certain advantages, but also drawbacks are present in them.
In 1977, a nutritionist from France Pierre Ducane created his own diet. In 2011, he wrote the book "I Can't Lose Weight." The author is preparing publications for women in position and the Ducan Diet mobile app.
The essence of the Ducan diet
Its goal is to reduce subcutaneous fat, which goes away after excluding fats and carbohydrates from food. Ducan's diet is based on eating protein-rich foods. They can be boiled or stewed. Seasonings speed up the metabolism. It is imperative to take water and eat oat bran before meals. The amount of food per reception is not limited, Dukan advises eating to a state of satiety. You can eat only a certain set of products. Instead of carbohydrates, the body uses its own reserves. This leads to weight loss.
Be sure to abandon carbohydrate, starch and sugar products. If this is not done, then the opposite effect will be obtained, and the weight will increase. Reduce the amount of glucose in any dishes to a minimum. Take bran in its pure form and add to dishes. This product reduces weight and saturates the body.
Diet is aimed at reducing calories taken without counting them. Physical activities cannot be ruled out: walks, fitness, a gym, etc., which consolidate the result.
There are four stages in the diet. Each solves specific tasks. The first two help to lose weight, the last - keep and record achievements.
First step
Ducan diet recipes for attacking extra pounds in the body are to increase protein intake with the exception of fat and carbohydrate intake. When attacking, Dukan’s diet menu does not include fatty meat: lamb, pork, duck, goose. It is allowed to eat lean meat, fish, eggs, low-fat dairy products, seafood, broth cubes with a low amount of fat. Daily supplement the menu with 1.5 tablespoons of oat bran and 2 liters of water. This is due to the specificity of protein intake, the use of which leads to dehydration and difficulties in the digestive tract. Dukan's diet recipes for an attack do not include sauces, vegetable oil, sugar, or alcohol. Speaking of sugar, we mean the presence in confectionery, juices and drinks.
Teas, coffee, herbal infusions, chicory, drinks with sweeteners are welcome. Herbs and seasonings diversify the recipes of the Dukan diet during an attack and the taste of dishes. The duration of the stage is 5-10 days. The time gap depends on the initial weight. Studies have shown that in the first 7 days, 5 kg is lost. This weight jump is accompanied by weakness, dizziness and dehydration. Ailments are not a reason to refuse twenty-minute walks in the fresh air.
Second Stage - Alternation
Unlike the attack phase, the recipes of the Ducan diet menu are complemented by vegetables and fruits. The number of fruits is strictly limited - 2. There is an alternation of days: pure protein, protein with vegetables. It is important to observe an equal number of days in rotation: one after one, two after two, etc. Unlike an attack, recipes in the menu for every day according to the Ducane diet are supplemented with spices - mustard, ketchup are allowed. The duration of the stage is due to the achievement of the desired weight. Practice shows that 1 kg is dumped per week. Therefore, the stage lasts a month, two, three.
Eating vegetables does not mean eliminating or reducing protein. Protein is the basis of the diet. Vegetables complement the menu. The recipes of the Ducan diet menu exclude the intake of products with starch, sugar and fats: potatoes, beans, bananas, grapes, etc. Preference is given to tomatoes, cucumbers, peppers, asparagus, eggplant, etc. Limit carrots and beets. You can drink one glass of dry wine.
As in the first stage, it is required to include bran and water in the diet, to take walks.
Weight loss is slower, sometimes stops, as vegetables bring in additional water and carbohydrates.
Third Stage - Fastening
It aims to consolidate the result. The duration of the stage is measured by the number of kg lost, which must be multiplied by 10. In other words, it takes 10 days to fix 1 kg lost. Therefore, this stage is quite long.
In the third stage menu, products containing starch are added twice a week: potatoes, corn, etc. Once a week, dietary restrictions are lifted. But this is done in only one meal: breakfast, lunch or dinner and is offset by a protein day.
Be sure to present 2.5 tablespoons of oat bran, 1.5 liters of water and a twenty-minute exercise every day.
Fourth Stage - Stabilization
It can be called a nutritional recommendation for the future. It is required to focus on protein once a week, on other days - add vegetables. On such days, two foods that contain starch, two slices of bread and cheese are acceptable. Leave water and bran on the menu. Restrictions to remove twice a week in one meal: breakfast, lunch or dinner.
Pros of Ducan diet recipes for attack
Due to the fact that there are no dietary restrictions, the Ducan system is not a diet in the generally accepted sense. It creates a balance in nutrition due to protein, trace elements, vitamins and a weekly one-time carbohydrate supplement. Recipes for every day on the Dukan diet during the attack contain protein products that are in an affordable price range. Reducing carbohydrates leads to a decrease in fat layers, therefore, to weight loss. This is noticeable even at the beginning of the diet. However, the resulting balance is insufficient for the body, since for the full work of the digestive tract, it needs fiber and complex carbohydrates.
In addition, the diet does not require daily calorie counting.
Cons of diet
The use of Ducan diet recipes during an attack carries negative aspects:
- It’s hard to refrain from sweets.
- It is necessary to adhere to established rules.
- Digestion problems.
- Headache, mood swings.
- Additional wrinkles, brittle nails, hair loss.
- Fatigue and exhaustion.
- Insomnia and nausea.
- An additional intake of vitamins.
- Compulsory refusal of cigarettes.
- Following a diet throughout life.
Contraindications
In some diseases and conditions it is not allowed to use the Ducan diet. It:
- High blood pressure.
- Kidney disease.
- Cholecystitis.
- Ulcer.
- Pregnancy.
- Diabetes.
- Allergy.
- Gastritis.
Before a diet, you must visit a doctor and take tests.
Sports activities
Physical activity is useful at any stage of the diet. They stimulate muscle function and burn body fat. Duration of classes is at least 20-30 minutes. Walking will serve as a great start to create a figure. Exercise with weight will benefit on protein days. This does not apply to the first stage of the Ducan diet. At subsequent stages, the protein builds muscle and draws relief. Moderate cardio or fitness workouts will remove fat. Correspondence in the alternation of training and eating allows you to restore the body.
Sample Dukan diet menu for every day of attack
Monday: porridge with bran, beef, seafood.
Tuesday: scrambled eggs, green or herbal tea, poultry, fish soup.
Wednesday: low-fat cheese, green or herbal tea, boiled eggs, dried meat.
Thursday: yogurt without additives, ham, baked chicken, beef, greens.
Friday: seafood, scrambled eggs, ham, turkey.
Saturday: eggs, cheese, chicken soup, seafood.
Sunday: bran pancakes, steam fish, chicken meatballs.
During stabilization, products from this list make up the main menu. Unloading days help keep your weight level.
The proposed menu is an example. The menu includes products that meet the requirements of the Ducan diet recipes for every day during an attack. We must not forget about snacks. They are combined with basic meals. The basic rule is a small amount of calories in each individual product.
Ducan Diet Recipes for Everyday Attack
An important rule of the Ducan diet - no restrictions other than carbohydrates. The best option for cooking food according to attack recipes every day in the Dukan diet is to buy the necessary products in advance so that they are always present in the house. This will allow you to combine menus and recipes.
Products for recipes during the attack on the Dukan diet (the photos of which are presented below are quite diverse. In addition to meat dishes, soups, casseroles, cakes, cheesecakes, etc. are prepared from them.
Scones with bran: mix 20 g of oat bran and 20 ml of kefir. After 2 hours, add protein, pepper and 50 g of cottage cheese. Bake the resulting mixture in a frying pan without oil.
Cottage cheese casserole: mix a pack of cottage cheese with yolk, add whipped proteins, milk and a sweetener. Prepares in the oven. This dish is often included in Ducan’s diet recipes for a week. The attack on body fat is combined with filling the body with beneficial substances.
Soup for the first stage: the dish is prepared not on meat broth, but on lean. Eggs and greens are added to the finished broth.
Kefir pancakes: make dough from kefir, cottage cheese, eggs, oat bran, salt, soda and vegetable oil. Mix and fry the components on both sides.
Chebureks: make dough from onions, eggs, salt and spices. Chebureks to fry in a pan.
Coffee muffin: add coffee diluted in warm water to the dough from bran, cottage cheese, eggs, soda. Pour the dough into molds and bake in the microwave. It’s important not to dry the muffins.
Diet guarantees
Each participant is interested in how many kilograms will be lost as a result. Pierre Ducane gives a 100% guarantee when carrying out the food routine. 5-6 meals a day provide an acceleration of metabolism. This is done without gaps, otherwise the body will begin to create additional reserves.
In the presence of weakness and headache, reduce physical activity, but do not stop it completely. As a result of following the diet, the skin will be smoothed, stretch marks and manifestations of cellulite will go away.
The nutrition schedule is the key to the effectiveness of the Ducan diet. The absence of restrictions when combining a protein diet with the addition of vegetables and physical activity will create a dream figure and consolidate the results. At first it’s just a diet, then it’s a lifestyle and attitude.