Dukan diet: what is the secret to losing weight?

In recent years, the name of French nutritionist Pierre Ducant has been on the lips of many. Neurologist by profession, the famous Frenchman has gained popularity in a completely different field of medicine - nutrition. After the publication of Ducan's book "I Can't Lose Weight" in 2000, the diet of the same name caused a sensation among those who were losing weight and provoked an equally powerful outburst of indignation on the part of the scientific community. I must admit that the reputation of Ducan's weight loss program remains controversial to this day. A considerable number of scientists recognize it as one of the most dangerous to human health. Despite widespread criticism, the number of customers of the controversial nutritionist grows like mushrooms after a rain. The credibility of the Ducana diet is enhanced by eminent admirers, including: singer J. Lo, supermodel Gisele Bündchen, Duchess of Cambridge Kate Middleton, designer Karl Lagerfeld and even French President François Hollande. The time has come to familiarize our lovely readers with the legendary diet. Its essence, characteristics of stages, menus and contraindications will be discussed in this article.

Pierre Dukan products for the Dukan diet and weight loss results

Dukan diet: what is the secret to losing weight?

Certainly, you will be surprised that Dukan's weight loss has nothing to do with limiting the amount of food consumed, and even more so with fasting. Eating as much as you want without censoring yourself for every mouthful you consume is the dream of anyone who has tried at least one of the existing diets today. Of course, like any nutritional system aimed at weight loss, Ducan's diet would not be if it did not have its taboos. Carbohydrates are their key, but proteins are the predominant part of the daily diet. The main objective of Ducan's diet is to reduce body weight with the subsequent preservation of the weight loss result. Accomplishing such a difficult but still real task is possible due to strict compliance with four consecutive stages of the diet. Let's talk more about them.

Ducan diet stages: features and recommended menu

1. "Attack"

What Mr. Dukan meant when he called the first stage of his diet "Attack" is most likely known only to him. One thing is certain: starting the diet is always the most difficult thing, especially when your favorite foods "attack" each time you open the refrigerator. The duration of the most severe first stage varies from 1 to 7 days. In this case, the decisive factor is the mark on the scale, taken as a target. To lose weight at 5 kg, it is enough to resist in the first stage for 1-2 days, dropping from 5 to 10 kg will take a little longer - 3-5 days, but losing weight at 10-20 kg will take even longer - 5-7 days . . . During this period, the basis of the diet should be exclusively protein, with no restrictions on portion sizes. The recommended menu in the "Attack" phase is as follows:

  • Diet meat: veal, cow, horse meat, rabbit meat, lean pork.
  • By-products: kidney and liver of cattle, poultry liver, beef tongue.
  • Birds: meat of any skinless bird (goose and duck are prohibited).
  • Lean ham (2-4%): Do not eat pork skin.
  • Any fish.
  • Various seafood.
  • Boiled and raw eggs: no more than 2 yolks a day, proteins can be consumed without restrictions.
  • Low-fat dairy products and fermented dairy products: milk, cottage cheese, kefir, yogurt, plain yogurt, powdered milk (no more than 3 tablespoons per day).

The preparation of meals based on permitted products must be fat-free. Some additives are allowed, but in reasonable quantities: salt, spices, herbs, vinegar, soy sauce, mustard, unsweetened tomato extract (up to 2 tablespoons per day), sweeteners (0 kcal), vegetable oil (1 coffeeper spoon) The preferred cooking methods are steaming, stewing and roasting. The daily ration for drinking should include at least 2 liters of liquid. The drinks allowed include: pure and mineral water, coffee, green and herbal tea, diet cola.

2. "Cruise" ("Alternation")

The second stage is a combination of protein and protein-vegetable days. The sequence of days depends on the weight that needs to be lost - up to 10 kg, the sequence is 1: 1, 2: 2 or 3: 3, and above 10 kg - 5: 5. The second stage ends when the desired weight isReached. On average, this happens after 2 to 6 months. The menu for the "Cruzeiro" stage is similar to the "Ataque" stage menu, but at the same time it is expanded with the introduction of some vegetables. Starchy foods are prohibited.

Allowed vegetables: tomato, cucumber, cabbage (all varieties), celery, zucchini, eggplant, green beans, spinach, peppers, asparagus, radish, onion, leeks, mushrooms, fennel, lettuce, pumpkin. Occasionally, you can supplement your diet with carrots and beets.

Prohibited foods: vegetables (beans, peas, lentils, peas), potatoes, corn, avocado, olives, olives, pasta, any cereal.

All products on the allowed list must be cooked, stewed or roasted, but vegetables and fruits can also be eaten raw. To cook, you can use: vegetable oil (1 teaspoon), tomato paste (up to 2 tablespoons. On protein days and unrestricted on vegetable protein days), soy sauce, mustard, vinegar, starch (1 tbsp. l. ), dry wine (3 tbsp. l. ), herbs, garlic, adjiku, any spices, sweeteners, skimmed milk powder, yeast, gelatin, baking powder, lemon, zestof citrus fruits. In addition, these additives to the main menu are allowed: 30 gr. nonfat cheese, 1 nonfat yogurt with fruits, cucumbers, tofu, canned fish, unsweetened coffee, low calorie drinks.

3. "Consolidation" ("Consolidation")

The main task of the third step is to consolidate the weight loss result achieved. Based on the fact that 10 days are given to consolidate each kilogram lost, the duration of the "Consolidation" is determined by the total mass of the weight lost. The daily food of the third stage combines the menu of the first two and, in addition, it is replenished with the following products:

  • Wholemeal bread - 2 slices.
  • Hard cheese - 40 gr. (40% fat), 50 gr. (30% fat) or 60 gr. (10% fat).
  • Serving fruit: an apple, an orange, a slice of melon or watermelon, a glass of fresh berries. Bananas, figs, grapes, cherries, cherries and other fruits with a high sugar content are not recommended for inclusion in the menu.
  • Meat (unlimited): lamb, roast pork, bacon.
  • Vegetable oil: increase the portion to 1 tbsp. me.

The most pleasant days of the "Consolidation" phase are those when you can buy a portion of starchy foods (rice, pasta, lentils, vegetables) or any dish of your choice, regardless of their calorie content. To determine these days, it is necessary to divide the total duration of the third stage in half. During the first phase, one serving of starch per week and a favorite dish is allowed on the menu (days should not be followed). The second part allows even more freedom - 2 portions of starch and 2 portions of your favorite dish. The golden rule of the "Consolidation" phase is that one day of the week (preferably Thursday) is dedicated exclusively to protein foods. Pierre Ducan recommends adhering to this rule throughout life.

4. "Stabilization"

The final final stage is not only long, but also endless. In fact, for a slimmer body to continue like this in the future, it will be necessary to preserve all the eating habits acquired in the previous three phases. In general, at the "Stabilization" stage, the following rules apply:

  • Proteins and vegetables can be consumed in unlimited amounts, fruits - once a day.
  • The daily menu can include a maximum of two starchy foods, the same amount of slices of rye bread and a maximum of one slice of cheese.
  • The day of the week diet should be based exclusively on protein.
  • Daily intake of at least two liters of water is mandatory.

The only recommendation for all phases of Pierre Ducan's diet is regular physical activity and daily walks for at least 20 minutes.

Ducan diet: contraindications

The direct contraindications to the Ducan diet are:

  • any kidney disease;
  • cholelithiasis;
  • ulcers of the stomach and duodenum;
  • hypertension;
  • atherosclerosis;
  • cholecystitis;
  • drop;
  • pregnancy (including your planning);
  • lactation period;
  • children and adolescence.

Relative contraindications:

  • diabetes;
  • gastritis;
  • intestinal atony;
  • allergy;
  • problems with the cardiovascular system;
  • chronic constipation.