Ducan's diet is a very effective method to say goodbye to excess weight forever. The technique was the result of many years of work by a popular nutritionist named Pierre Ducane. The diet he developed consists of four stages. In the initial people loses extra pounds, and two final stages are necessary to consolidate the results. During the diet, you must always focus on a list of one hundred permitted foods that are allowed to be consumed until you feel full in any quantity. This diet belongs to the category of protein. It is considered very effective.
How to succeed?
Ducan's diet is a special technique, which is based on a clear and structural approach to the fight against your own overweight. It also provides real weight loss in no time at all.
It is important to follow the recommendations at each stage of the Ducan diet. The first of them is conditionally called the stage of attack. This is a very fast weight loss, during which motivation should be maximum. Allowed 72 products, which are very rich in protein, which allows you to activate the process of losing weight.
The next stage is the alternation stage. It is necessary to gradually achieve the right weight. For this, protein-vegetable days alternate with pure protein days. At this stage, 28 vegetables are added to the diet.
The third stage is the stage of consolidation. The body needs to learn new eating habits in order to avoid the so-called "yo-yo effect" when the lost weight quickly returns again. At this stage, the main emphasis is on products that have great energy value. It is absolutely necessary to spend a purely protein Thursday, which helps to adjust your weight weekly so that there are no sharp and undesirable fluctuations.
The final stage of the Ducan diet is the stabilization phase. On it you can eat anything you want, without any restrictions until the end of life. It is only necessary to observe three fairly simple rules. There should be one day in the week when you need only protein foods, you must walk for at least 20 minutes a day and refuse to take the elevator, and eat three tablespoons of oat bran daily.
Diet basics
The Ducan diet menu for every day includes one hundred permitted foods. They form the basis of this method of losing weight. You have the freedom to choose your food subject to certain restrictions. Let us dwell on them in detail.
There are only allowed products, but you do not need to monitor their quantity. The diet is based on 100 products, among which 72 are purely protein. These are meat, fish, seafood, dairy products with a fat content of 0%, vegetable proteins, as well as 28 types of vegetables. Finally, one of the main elements of this diet is oat bran.
By following the Ducan diet menu for every day, you can lose weight without changing your usual variety of foods, so psychologically losing weight in this way will be much easier. The basis of this method is the products that people have used since time immemorial, because they are key to our body.
Physical exercise
An important component of this diet is physical activity. They are certainly important and necessary at every stage. At the same time, a set of physical exercises must be selected individually.
Everyone is recommended to walk as often as possible, to receive a certain load in the form of cycling, aerobics, fitness, dancing. After all, activity helps burn calories, turning body fat into an effective source of energy. And all this, in turn, helps to clean up the skin tone and strengthen it.
How long does each stage last?
Note that the duration of each phase of this diet is usually calculated individually. It all depends on the amount of extra pounds, eating habits, personal parameters, lifestyle that you lead. To determine the duration of each of the stages, you must use a special calculator. It will help you calculate the weight that you must have according to generally accepted standards, taking into account your consistency, age, gender, individual characteristics.
However, there are general recommendations that must be followed. The attack phase should not exceed ten days, the alternation phase, or as it is also called a cruise, should continue until the necessary weight is gained. It will take you one week to burn one kilogram. The fixing phase is calculated as follows: another 10 days for each extra kilogram of weight. Finally, the stabilization step is not time limited. In fact, it must be respected for the rest of your life.
The main goal that Ducan set for himself is to achieve the right weight without spoiled mood and damage to health. In addition, after such a diet, it will be easier for you to maintain your weight in the long run for the rest of your life.
Allowed Products
Like any diet, the Ducan method is based on a list of acceptable products. Recall that 72 products are purely protein and are approved for use from the first stage. Another 28 vegetables are introduced in the cruise phase.
The list of permitted Ducan diet foods includes:
- seafood (common and tiger prawns, scallops, crayfish, crabs, trumpeter, lobsters, octopuses, lobsters, cuttlefish, sea urchins, mussels, oysters);
- dairy products (yogurt without additives, curd cheese, cottage cheese, fermented baked milk, milk, kefir, processed cheese, acidophilus, yogurt, slightly salted feta cheese);
- meat (steak, beef tenderloin, sirloin of veal, basturma and other types of jerky, roast beef, tongue, escalope, beef liver, rabbit, veal kidneys, chicken, turkey and low-fat pork ham);
- vegetables (eggplant, celery, green salad, sorrel, spinach, zucchini, cucumbers, peppers, chicory, green beans, tomatoes, pumpkin, turnips, soybeans, radishes, leeks, onions, kohlrabi, broccoli, white cabbage, Brussels and cauliflower, palmito, asparagus, beets);
- mushrooms;
- bird (turkey, chicken, quail, ostrich, pigeons, young roosters, guinea fowl, chicken ventricles and liver);
- fish (cod, dorado, halibut, hake, saury, burbot, haddock, blue whiting, catfish, flounder, mackerel, herring, pike, carp, mullet, sardines, trout, stingray, sprat, salmon, sturgeon, tuna, squid, caviar, crab sticks);
- as well as quail and chicken eggs.
The importance of bran
As already noted, one of the most important components is oat bran. This is an important component of the system developed by Ducan. They are included in the diet for every day, added to almost every dish, and bran can also be an independent dish.
The calorie content of bran is about 100-150 kcal. If you regularly use them, then you will reduce the level of stress that the body will inevitably experience when switching to exclusively protein nutrition.
Their taste is neutral, combined with almost all dishes. In addition, they can become substitutes for bread.
Attack phase
The Ducan diet begins with the days of the attack. This is the shortest stage at which you need to eat exclusively protein. When the protein load is too large, then this period should be limited in time. If overweight is only up to 5 kg, then you can limit yourself to a couple of days, and if more than 30 kg, then from a week to 10 days.
General rules for this step:
- eat exclusively protein foods;
- cook without fat;
- minimize the amount of salt in the diet;
- drink two liters of fluid per day;
- eat one and a half tablespoons of oat bran.
Heavy physical exertion is not recommended during the attack phase; instead, limit yourself to a daily 20-minute walk.
Dairy products, turkey and chicken without skin, lean beef, low-fat fish, chicken or beef liver, seafood, fresh, eggs are allowed during this period.
A strict ban is imposed on legumes and cereals, lamb, pork, ducklings and fatty beef, fruits and sweets, bread, starchy vegetables, hard cheese, alcohol, canned fish and meat.
During the Ducan diet, the attack phase menu may look something like this. Conditionally, we will begin to observe it from Monday.
For breakfast - coffee without sugar and cheesecakes, for lunch - scrambled eggs with ham, in the middle of the day eat baked chicken breast, have a natural yogurt for lunch, fish cutlets during dinner, and drink a protein strawberry shake before going to bed.
On Tuesday, start your day with scrambled eggs with herbs and tea with milk, eat cottage cheese for lunch, and in the middle of the day, Dukanov soup with bran cake, try shrimp for afternoon tea, liver cutlets for dinner, and yogurt before bedtime.
On Wednesday for breakfast - boiled tongue and eggs, for lunch du-flat cake with tea, for lunch Dukanovโs ear, for afternoon tea - kefir, for dinner cook chicken stomachs, and before going to bed, drink a protein shake.
On Thursday, scrambled eggs with meat paste for breakfast, du-pastroma for lunch, fish for lunch, sweet Ducane cheese for afternoon tea, cottage cheese and veal for dinner, and fermented baked milk before bedtime.
On Friday, eggs with du mayonnaise for breakfast, crab rolls for lunch, liver pancakes for lunch, chicken jelly for dinner and yogurt before bed.
On Saturday, eat cottage cheese casserole at the beginning of the day, then fish cakes, chicken sausage for lunch, yogurt - kefir, stew for dinner, and before going to bed cottage cheese mousse.
On Sunday, allow yourself bran cookies for breakfast, baked chicken legs for lunch, steamed fish for lunch, meat souffle for dinner, and yogurt before bedtime.
As you can see, in the Ducane diet menu in phase 1 there are a large number of so-called du-dishes. They are prepared according to the original recipes of the nutritionist himself. As an example, we will tell you how to make du-mayonnaise, which is recommended during the Ducan diet in phase 1.
To prepare it, you need to mix two raw yolks, a teaspoon of mustard, 250 grams of soft cottage cheese, add a pinch of sweetener and salt. Whip with a mixer, and then pour a tablespoon of paraffin oil. The mass will become yellow and viscous. Add a tablespoon of apple cider vinegar, knead until a homogeneous mixture is obtained. Your homemade mayonnaise is ready.
Alternation phase
At this stage, you should have the same amount of protein-vegetable and pure protein days. The amount of oat bran should be increased to two tablespoons per day, to maintain the amount of fluid consumed at the same level. Walking increase to 30 minutes.
The menu for every day with the Ducan diet at this stage may look like this.
Monday is exclusively a protein day. For breakfast we eat scrambled eggs and coffee with milk, for the second breakfast - cottage cheese, for lunch chicken cutlets in a spicy sauce with cream cheese. For a mid-afternoon snack - fish casserole, in the evening cook chicken of tobacco, and for the second supper - cottage cheese casserole.
The second day of the week will be protein-vegetable. Start it with an omelet with vegetables and coffee. For lunch, eat sausages, and in the middle of the day du cabbage rolls. For lunch, you can afford a liver cake, for dinner - homemade sausage, for the second dinner - a classic salad "Olivier".
Wednesday is again exclusively a protein day. Therefore, we eat omelet and coffee with milk for breakfast, low-fat hard cheese for lunch, dumplings with cold-smoked fish for lunch, kefir and cream buns for afternoon tea. Dinner will consist of tofu with fish casserole, and a second dinner of cottage cheese dessert.
Purely protein is Thursday. For breakfast, eat pancakes stuffed with meat and tea, for lunch - scrambled eggs with vegetables, for lunch chops with cauliflower and vegetable salad. For a mid-afternoon snack, prepare a cheese-curd pie, for dinner a pie of meat, mushrooms and zucchini, and for the second dinner - beet-kefir cocktail.
Friday is again a pure protein day. For breakfast we eat liver pancakes with tea, for lunch omelet only made from egg whites, for lunch - fish cakes, for afternoon tea - crab rolls, for dinner - baked chicken breast with sauces, and for the second dinner yogurt.
Start Saturday with scrambled eggs and coffee with milk, for lunch make pumpkin porridge in a slow cooker, for lunch - chicken roll, for lunch - an eggplant snack, repeat chicken roll for dinner, and eat cheesecake for the second.
Sunday will be a pure protein day for you. Therefore, prepare breakfast in Polish and coffee for breakfast, liver pie for lunch, royal du-soup for lunch, Italian turkey for afternoon snack, beef stew for dinner, and โDreamโ yogurt and biscuit for the second dinner.
Among the recipes for the Ducan diet for this phase, milk sausages should be noted. To prepare them, soak a tablespoon of gelatin in a glass of milk, heat until completely dissolved. At the same time, we prepare minced meat from beef and chicken fillet, pour gelatin into it, add another glass of milk, 3 tablespoons of dried milk, 3 protein from eggs, seasoning and salt. Mix thoroughly, form sausages and boil.
Pin phase
At this stage, it is important that at least one day a week is exclusively protein. You need to choose it very carefully, because it will remain with you for a long time, perhaps even for a lifetime. Ducan himself advises that it be Thursday.
Be sure to continue to eat bran, but already 2.5 tablespoons a day and drink 2 liters of liquid. Hiking as much as possible.
With the Ducan diet, the menu in this phase should be drawn up on the basis of the following principle: Monday, Wednesday and Friday are protein and vegetable days, on Tuesday the so-called feast, Thursday is a pure protein day, on Saturday a protein and vegetable diet with the addition of starchy foods, and Sunday before lunch - a protein-vegetable diet, and in the afternoon - a feast.
The menu for each phase with the Ducan diet is compiled individually. For example, in this case it will be useful to cook creamy soup in Finnish.
To do this, cook a broth of 300 grams of salmon fillet and 2 liters of water, add finely chopped onion to it. Fry another onion with carrots in a minimum amount of oil.
In a boiling broth, throw two diced potatoes, as well as fried vegetables and bay leaves. Pepper, salt. After the potatoes are boiled, add 100 ml of low-fat cream and greens.
Stabilization phase
Finally, in the last phase it is important not to overeat, leaving the table with a feeling of light satiety. Increase the amount of oat bran to three tablespoons per day, drink 2 liters of liquid, keep one pure protein day in a week, do not forget to lead the most active lifestyle.
According to reviews of the Ducan diet, this method helps to permanently get rid of problems with excess weight.