This diet was developed over 30 years ago by the French doctor Pierre Dukan.
It is based on a low-carbohydrate protein diet. Due to their absence, the body has to rebuild its own fat reserves and gain energy from them. Thanks to the protein in the diet, the feeling of satiety occurs faster and the feeling of hunger is less acute. The Dukan Diet lasts for several months. To get started, you need to calculate your "correct" weight with a special calculator. It depends on age, height and body characteristics. In total, the Pierre Ducant diet allows 100 foods and is divided into four levels:
- Attack;
- Bills of exchange;
- Fixing;
- Stabilization.
The first two phases of the Ducan diet will help you lose weight, and the last two - to solidify the result. In addition, dehydration can cause you to lose 2-3 kilograms in the first week.
Only protein foods are eaten in the attack. The phase usually lasts two to seven days. Meat, poultry, seafood, low-fat dairy products, and eggs are allowed in the diet. In addition, it is imperative to add 1. 5 tablespoons of oat bran to the menu. For maximum results, it is necessary to exercise and drink 1. 5 liters of water a day.
The change can take anywhere from a month to a year. At this time, the menu of the first phase is combined with 28 types of vegetables - tomatoes, cucumbers, beets, asparagus, celery, broccoli, etc. You can use olive oil for salad dressing. Exercise should last 30 minutes a day.
The bracing is designed to prevent excessive weight gain in the future. The diet includes fruits, bread, cheese, and foods high in starch. Even so, you need to eat one day in the week following the attack pattern. From time to time it is allowed to arrange holidays and eat high-calorie meals.
The stabilization phase is aimed at maintaining weight and does not imply any strict restrictions. However, there are a few rules that must be followed. You need to schedule a protein day once a week. It is advisable to save the menu from the third level. Oat bran should also be present in the diet, and physical activity should be allocated 20-30 minutes a day. The basic rules of the Ducan diet for all stages:
- Rejection of the elevator;
- drink plenty of fluids;
- Eat bran;
- To do sports;
- Sugar substitutes can be used.
Benefits of the Ducan Diet
The method became famous all over the world for its rapid weight loss. In addition, unlike many other diets, it has a fairly varied menu. For the first two weeks you no longer have to count the calories, but also limit yourself to the food and the time of its consumption. The pluses are daily physical activity - walking, fitness, swimming, and more. The Ducan Protein Diet is suitable for those who do not like strict weight loss techniques.
Disadvantages of the Ducan Diet
This weight loss method is often criticized in the scientific community for having excess protein that can damage the kidneys and lead to kidney failure and the need for dialysis. Doctors also find that the diet is unbalanced, which leads to a lack of essential vitamins and minerals in the body. Despite the fact that the method assumes fairly rapid weight loss, there is a high probability of "failures" and the return of the previous weight.
"A pronounced deficiency in trace elements and vitamins not only leads to problems with appearance, but also with the nervous, cardiovascular and digestive systems. As a result, all of this can lead to hormonal imbalances. "
An example of a 7 day menu for the Ducan Diet
Only proteins are allowed for the attack phase, so a sample diet might look like this.
Monday.Breakfast: scrambled eggs with tea or coffee. Lunch consists of chicken soup and mint tea. For an afternoon snack, you can use low-fat cheesecake and mackerel and kefir with bran baked for dinner.
Tuesday.Breakfast: oat bran porridge, tea or coffee. You can have chops for lunch and kefir with bran for an afternoon snack. Dinner consists of turkey meatballs and chamomile tea.
Wednesday.Breakfast: boiled eggs, tea or coffee. Lunch: chicken in bran, tea. Afternoon snack: boiled seafood. Dinner: baked turkey pieces and yogurt.
Thursday.Breakfast: scrambled eggs with meat or ham, a cup of coffee. For lunch you can eat fish soup with boiled eggs, for an afternoon snack - cheesecake from the oven. For dinner, you should make an omelette roll with red fish, drink kefir with bran.
Friday.Breakfast: a bran and ham sandwich, tea or coffee. Lunch: baked chicken and ginger tea. Afternoon snack: pancakes made from Ducan's bran recipe. Dinner: fish pie, green tea.
Saturday.Breakfast: scrambled eggs, tea or coffee. For lunch - beef steak, tea with lemon. You can use bran tortilla and yogurt for an afternoon snack, and fish salad and mint tea for dinner.
Sunday.Breakfast: omelette with cream cheese, tea or coffee. Lunch: various fish, kefir with bran. Afternoon snack: a dessert made from whipped proteins. Dinner: Chicken baked in tomato sauce.
Ducan's recipes are varied and contain many dishes, including desserts, but no sugar.