Overweight is one of the most pressing issues in the world, and this issue becomes more and more urgent every year. A sedentary lifestyle, love for TV and computers, poor-quality food and chemical food additives will have a negative impact on people's health. For a long time, doctors have been issuing alarms, trying to draw people's attention to the global obesity problem. Of course, this has nothing to do with you and me, but it's not worth it to start doing this at the beginning, especially because summer and holidays are approaching.
In this article, we will discuss the weight loss system of French nutritionist Pierre Ducan, who revolutionized the world of dietetics and proposed a new method of weight loss, which is not based on reducing the number of calories, butBased on the composition and characteristics of food entering the body.
What is the Dukane diet
Pierre Dukan is a French physician and nutritionist who has studied the effects of food on the human body for more than 40 years. After studying people's eating behavior, he discovered the secret of reaching ideal weight without fasting and strictly restricting food. Pierre Dukan wrote 19 books, but the best-selling book "I Don't Know How to Lose Weight" brought him the most fame, which enabled more than 15 million people to lose weight.
The Pierre Ducan diet is designed for people who cannot go hungry. Its motto is "Eat as much as possible and lose weight. "When a customer of Pierre Dukan needed help fighting obesity, he first solved the nutritional problem. After the doctor put forward his own development plan, the patient lost 3 kg in five days, and in the next three days, he lost another 1. 5 kg-which marked the beginning of Dukan's career as a nutritionist.
This system is based on the principle of a protein diet, allowing you to start the process of burning fat deposits, thereby getting rid of excess weight without damaging muscle tissue. The sharp reduction in the number of carbohydrates and fats consumed helps to effectively reduce weight and "dry" the numbers. Please note that this technique can be called a nutritional system, not a diet, because it is divided into four main stages, after which you can completely change your eating habits and learn to eat in a way that maintains your ideal weight.
When a large amount of protein enters the body, the metabolism speeds up, toxins and toxins are eliminated, hunger and constant nervousness disappear. However, the long-term lack of correct fats and carbohydrates in the diet can lead to deterioration of health and serious diseases. Therefore, it is necessary to clearly adhere to a protein diet according to the plan, listen to all suggestions and follow the rules.
The main difference between the Dukane diet and other methods is that it has no restrictions on the amount of food you can eat, and you don’t have to count every bite and suffer from hunger. This system ensures that the body weight remains within the normal range even after dieting.
The advantage of the Dukane diet is that it is very effective and not hungry. The disadvantages of all weight loss methods are usually standard: the diet is not well balanced, so you need to strictly follow the diet plan and listen to your own feelings, if you feel uncomfortable, you may need to choose another weight loss method.
Diet plan
Dr. Diet of Dukan was the first to use a structured approach and a four-step weight loss system. The goal of the first two stages is to effectively reduce weight, the purpose of the remaining stages is to consolidate the results obtained and stabilize the weight. In the process of weight loss, a series of 100 permitted foods that can be consumed at different stages of the diet must be used as a guide: 72 pure protein products-fish, meat, seafood, plant protein, low-fat dairy products and 28 vegetables. Oat bran is an important part of the system, so please don't ignore them.
During the "attack" phase, the 72 products of the first group are allowed to be consumed during the "alternative" (or "cruising") phase-28 types of vegetables are also introduced into the diet. In the process of merging the results, the body has adapted to the new eating habits. The pure protein on Thursday allows you to adjust your weight to avoid sudden fluctuations and loss of body shape.
In the final fourth stage, you can eat any food, but the following rules must be followed:
- Observe protein once a day when eating pure protein food every week
- Move at least 20 minutes a day and refuse to fly
- Eat three tablespoons of bran every day
In addition to nutrition, Dr. Ducan also pays great attention to physical exercise. Try to walk every day. You can also exercise in the gym, ride a bicycle, swim or dance. The main thing is to exercise more, because physical exercise helps to burn calories, convert body fat into useful energy, and help maintain muscle tone.
Before starting a diet, please calculate your correct weight. Further nutrition depends on Dukan.
Remember the basic rules that must be strictly followed: drink 1. 5 to 2 liters of water a day, get active, and eat oat bran every day.
Eliminate fat, oil and mayonnaise completely from your diet, and allow salads to be seasoned with lemon juice or soy sauce.
Steamed, grilled, baked or boiled food, or you can cook it in a non-stick pan.
It is recommended not to consume alcohol, sugar, fried potatoes and fruits with high sugar content (bananas, cherries, cherries, grapes, figs).
Follow all the suggestions carefully and you can lose up to 5 kg. In weeks.
During the diet, you can eat black tea, green tea and herbal tea, coffee, cola and Pepsi, low-fat cocoa (1 teaspoon per day), corn starch (1 tablespoon per day), skimmed milk powder up to 3 tablespoons per day), wheat bran (1 tablespoon), baking powder, gelatin, vanilla and cinnamon powder, sugar substitutes (except glucose, fructose and sorbitol).
Attack
Therefore, the first stage-"Attack" lasts from 2 to 10 days (depending on the weight you want to lose), and the duration is determined using an online calculator, for example, if there is an additional 5 pounds, then "Attack"Lasts 2 days (5-10 kg). -3 days, 10-20 kg. - 5 days. At this stage, the initial results of the diet are obvious, with a weight loss of 2-6 kg. At this time, fat will be actively broken down, so dry mouth and slight odor may occur, but diet advocates think this is normal.
During the "attack", the strictest food restrictions apply, and the daily menu only includes protein products:
- Lean beef or beef
- Calf's kidney and liver
- Skinless chicken and turkey
- The tongue of beef or veal
- Seafood and fish
- Low-fat ham (we don’t recommend eating it, because unlike France, home ham is not made from natural meat, but made from suspicious ingredients with chemical additives)
- Skim milk, kefir and cheese
- Onions, garlic, condiments, vinegar, salt, soy sauce and spices
In the first stage, rabbit, pork, duck, and goose are not allowed. Eat 1. 5 tablespoons of oat bran every day. The number of eggs is limited (no more than 2 yolks per day, white-any number), crab sticks-no more than 8 per day.
A sample menu during the "attack" might look like this:
1 day
Breakfast: scrambled eggs (2 eggs and 4 tablespoons of skimmed milk), bran bread and low-fat cheese, coffee or tea
Lunch: Chicken Soup
Afternoon snack: Kefir
Dinner: steamed meat pie, bread
Day 2
Breakfast: rice bran and milk oatmeal
Lunch: Ears
Afternoon snack: Kefir
Dinner: chicken pie, tea or coffee
Day 3
Breakfast: cheesecake, tea or coffee
Lunch: Grilled fish with herbs and lemon
Snack: Natural Oatmeal Cake Yogurt
Dinner: seafood cocktail
Dinner: curd
Day 4
Breakfast: light salt red fish, served with oatmeal cake, tea or coffee
Lunch: Kefir grilled chicken breast
Snacks: curd
Dinner: omelet and roast beef
Dinner: Kefir
Day 5
Breakfast: bran pancakes and cheese
Lunch: fish, mustard sauce
Snacks: natural yogurt
Dinner: Curd Casserole
6 days
Breakfast: scrambled eggs, tea or coffee
Lunch: Broth
Snacks: Yogurt
Dinner: Grilled salmon fillet with mustard
7 days
Breakfast: Curd Casserole
Lunch: Oatmeal Bread Ears
Snacks: Yogurt
Dinner: Melting meat and cheese
Don’t forget that you don’t have to limit yourself to portion sizes, you can eat whatever you want, and the wide range of products allows you to create menus of all tastes.
On the Internet, you can find many interesting cooking recipes based on the Ducan system. Here are some of them.
Chicken patties
Add 1 raw egg and 2 cooked chopped eggs, salt, pepper and green onions to the chopped chicken (0. 5 kg). No oil or steam frying.
Coffee Cream
Low-fat soft cheese-400 grams, sugar substitute-10 measuring spoons, coffee-2 teaspoons, water-50 grams. Brew 50 ml of coffee. Add water (if soluble, then dissolve), add sugar substitute, and place in a bowl of soft curd. Stir with a blender.
Ricotta cheese
1 egg white, low-fat ricotta cheese-2 tablespoons. Tbsp (or ordinary soft curd), oat bran-2 tbsp, sweetener. Mix the ingredients in a bowl, put them in the pot in the form of biscuits, fry on both sides or bake in the oven for 7-10 minutes. After the biscuits are prepared, add a mixture of curd, sweetener and crust (vanilla, cocoa).
Parade
During the second phase-"Cruise" or "Replacement", you will get the desired result, and the duration of the phase depends on how many kilograms you plan to lose. As the name suggests, protein day alternates with protein day and vegetable day. If you need to lose weight less than 10 kg, the plan can be different, such as 1 day protein and 1 day-vegetable + protein, 3 days protein and 3 days vegetable + protein, 5 days protein and 5 days vegetable + protein. Choose the option that suits you best. However, if you are overweight more than 10 kg, use 5-day protein and 5-day protein vegetables alternately. Thanks to this system, metabolism is normalized, and toxins, toxins, fats and salts are eliminated from the body.
In the second stage, you can use the allowed food to add your favorite food and add vegetables: tomatoes, cucumbers, spinach, mung beans, radishes, asparagus, cabbage, celery, eggplant, zucchini, mushrooms, carrots, beets, pepper. Avoid potatoes, grains and pasta, peas, corn, beans, lentils, olives, avocados and beans.
It is recommended to limit carrots and beets because they contain sugar; a small amount of ketchup is allowed in cooking. Every day, you can only choose two products from the added products, and you can consume the products without restriction from the first stage. Another prerequisite: eat two tablespoons of oat bran a day.
The menu of the "Cruise" phase is as follows:
1 day
Breakfast: Vanilla Omelet
Second breakfast: cheese
Lunch: Tuna salad (tuna, green beans, boiled eggs, herbs. Seasoned with lemon juice, yogurt and black pepper)
Snack: Baked chicken breast with vegetable salad
Dinner: stewed cabbage with herbs and spices, boiled beef tongue and horseradish
Day 2
Breakfast: eggs and bran bread
Lunch: Vegetable broth
Afternoon snack: kefir bran pancakes
Dinner: grilled chicken breast with herbs and grilled vegetables (eggplant, zucchini, peppers, tomatoes)
Day 3
Breakfast: ham omelette
Lunch: Hodgepodge
Afternoon snack: curd casserole
Dinner: Baked meat with vegetable salad
Day 4
Breakfast: boiled eggs, lightly salted salmon, oat bread
Lunch: Meatballs and bran soup
Afternoon snack: Cheesecake
Dinner: Chicken patties with vegetable salad
Day 5
Breakfast: omelet and yogurt
Lunch: fish soup
Snacks: Cheese
Dinner: Meatloaf with grilled vegetables
Anchor
The "merging" (or "merging") stage aims to merge the results obtained in the first two stages and gradually resume the daily diet. Rice, bread, pasta, potatoes, vegetable oil, and fruits are gradually added to the main products. You need to eat 2-3 tablespoons of oat bran and 3 teaspoons of honey every day. Keep protein adequate for one day of the week to avoid sudden weight gain. Pierre Dukan recommends using protein on Thursdays, but you can choose a day according to your pace of life.
The duration of this phase depends on the weight lost during the "attack" and "cruise" phases. The calculation formula is: multiply the loss per kilogram by 10 days. For example, if you lose 3 kg, the "cruise" should last 30 days, and if you lose 10 kg, the repair will take 100 days.
The combination includes fruit once a day, a slice of low-fat cheese and roast lamb or pork roasted several times a week, part of "starchy food" and "stomach meal". Divide the third stage into two equal parts: In the first part, you can eat one "starchy food" (120 grams of rice, 2-3 baked potatoes, buckwheat or pasta) and one "stomach" each week. Big meal" (meal, when you can eat anything you want in this section). In the second part, you can eat two servings a week.
Sample menu at this stage:
1 day
Breakfast: Apple and Cinnamon Cheesecake
Second breakfast: Yogurt
Lunch: vegetable soup and chicken patties with oatmeal bread
Snacks: Cheesecake
Dinner: grilled fish and vegetables
Day 2
Breakfast: roast chicken, boiled eggs and yogurt
Lunch: vegetable soup and grilled meat
Afternoon snack: Cheesecake
Dinner: Roasted meat with rice and vegetables
Day 3
Breakfast: eggs and bran bread
Lunch: Hodgepodge
Snacks: Fruits
Dinner: fish and vegetables, a glass of red wine
Day 4
Breakfast: berry casserole cheese
Lunch: wheat bran soup
Snacks: Yogurt
Dinner: Salad chicken patties
Day 5
Breakfast: cheese cake and coffee
Lunch: Vegetable Meatball Soup
Snacks: Fruits
Dinner: Baked meat with vegetables
Stable
The final stage of a stable diet can help you transition to a daily diet to avoid weight gain in the future. By this time, your eating habits will completely change, and you will have a clear idea of which foods to avoid and which foods to restrict.
You can already eat anything, but don’t be attracted to flour and high-fat foods, and you should add as much meat and vegetables as possible to the menu. In order to maintain weight gain, follow these rules: Eat 3 tablespoons of oat bran a day, stick to protein on Thursdays, drink plenty of water, exercise or walk. The more you engage in sports activities and focus on physical exercise, the excess weight will never appear again.
Finally, write yourself some recipes for the Dukan nutrition system:
Egg Salad
Cut the boiled egg into small pieces, mix with the chopped green onions, add low-calorie sour cream, and prepare the salad.
Bread
2 tablespoons of wheat bran, 1 tablespoon of wheat bran, 2 eggs, 3-4 tablespoons of cornstarch, 2 tablespoons of kefir, a can of non-fat soft cheese, 1 bag of baking powder. Mix a bowl of starch, bran and salt. In another container, mix the kefir, eggs and curd. We put everything together and display it in a table. Bake in the oven for 20-30 minutes.
Hake grilled in foil
Marinate the hake fillets with lemon juice and salt, add herbs and spices and bake in the oven for 15-20 minutes.
What other options can you suggest?
In addition to the Dukane diet, the protein diet also includes the classic French diet and the paleo diet, which Dukane himself calls a copy of the weight loss strategy.
French food
The classic French protein diet is designed for 14 days. At this time, the menu must be strictly followed and deviations from the established diet are strictly not allowed. The diet is based on meat, fish, eggs, vegetables, herbs, fruits and dry rye bread. Bread and pastries, sugar, fruit juice, salt and all kinds of pickles and alcohol are prohibited.
This technology is very effective and can ensure a weight loss of 4-8 kg, but, like most diets, its balance is very poor, so you should not stick to it for a long time. Another disadvantage of the French diet is that not everyone can cope with a hard diet. I would like to draw your attention to the fact that the menu often recommends poached sausage or ham, which has caused confusion on the forum at the moment.
However, it should be remembered that the food is from France, and the quality of our country's products, especially the quality of ham and sausages, is completely different. If in France, ham is made of natural meat, then we can’t brag. Therefore, we recommend that readers use natural meat instead of sausage.
The French food menu for 7 days is as follows:
1 day
Breakfast: black coffee
Lunch: two eggs, lettuce, tomato
Dinner: 100 grams of lean and cooked meat, lettuce
Day 2
Breakfast: black coffee, rye croutons
Lunch: a piece of cooked meat (100 grams)
Dinner: boiled meat and lettuce salad
Day 3
Breakfast: coffee and rye croutons
Lunch: a medium-sized carrot fried in vegetable oil, a tomato and an orange
Dinner: boiled meat salad, lettuce and two boiled eggs
Day 4
Breakfast: Same as the previous few days
Lunch: a medium raw carrot, 100 grams of cheese and an egg
Dinner: Fruit and Kefir
Day 5
Breakfast: a medium-sized raw carrot, plus a bunch of lemon juice
Lunch: tomatoes and 100 grams. Boiled fish
Dinner: 100 grams of boiled beef
6 days
Breakfast: Coffee
Lunch: boiled chicken, green salad
Dinner: boiled beef
7 days
Breakfast: green tea
Lunch: boiled beef and orange
Dinner: Chicken with Lettuce
The menu for the second week repeats the diet described, or you can only create your own menu from the same product in different combinations. The introduction of new products is not allowed.
Paleo diet
This diet is also known as the "troglodyte diet", and its essence is that you need to eat like our distant ancestors. Before the food revolution 10, 000 years ago, people ate meat, fish, seafood, vegetables, fruits, nuts and berries. Then, humans invented agriculture, and cereals and dairy products began to dominate the diet. In the modern world, hydrogenated fats and refined sugars, flavor enhancers and dyes are added to the menu.
Nowadays, a person gets 70% of calories from foods that our ancestors could not even imagine, so proponents of "cave diet" recommend going back to their origins and stopping eating "unnatural foods of the same kind". Strangely, research supports this theory. Scientists at Karolinska University transferred a group of men and women to the Stone Age menu in 2008. Within three weeks, calorie intake dropped by 35%, blood pressure dropped by 5%, and blood clot risk was reduced by 72%.
The main feature of the paleo diet is that you can eat whatever you want, which is enough to show that all foods are the same as the ancient diet. Interestingly, the technology does not limit the correct intake of fats and carbohydrates. Diet helps to normalize blood sugar levels, lower cholesterol levels, and because of the high protein content and the combination of meat with vegetables and fruits, it helps to reduce excess weight.
Paleo diet menu is not only delicious, but also healthy:
Breakfast: two edible frozen berries, three red currants, 1 cup of unrefined sugar, a small amount of chopped hazelnuts, two pinches of jasmine tea, lemon.
Sprinkle the red currants on the tray, sprinkle with sugar, and after the sugar dissolves, transfer everything to a bowl. Put the other frozen berries in a frying pan, let the juice flow, and set it on fire. Add the jasmine tea, pour the lemon juice and stir. Pour the mixture over the red currants, sprinkle with chopped nuts and serve.
Lunch: 4 servings-4 chicken breasts, 6 turnip tubers, 5 small turnips, 4 peeled kohlrabi tubers, 10 small beets. Marinade: a premium olive oil, lime juice, 3 chopped peppers and 3 cloves of garlic, a pinch of coriander, cinnamon, ginger, dried coriander and oregano.
Mix the marinade ingredients and rub the chicken breasts with them. Put the tubers in the foil and field in oil and bake in the oven preheated to 220 degrees for 40 minutes. Bake the breasts for 12 minutes (turn once). If the amount of salt is insufficient, add some cooked food.
Dinner: Mackerel salad. For 4 servings, you will need 4 mackerel, lime, and olive oil. Mix the fish with the mustard and olive oil and fry for 5 minutes on each side. Take a large bunch of watercress, cut into 4 tomatoes, 1 cucumber, 1 red onion, and cover with a mixture of olive oil, lemon juice and pepper. Beautifully paired with fish and salad, and decorated with lime wedges, now you can enjoy a beautiful dinner.
Their evaluation of Dukane's diet
The Dukane diet is very popular, and people have actively discussed it and created groups and blogs on social networks, where recipes, doctor reviews, and those who lose weight due to diet are published.
Among celebrities Jennifer Lopez, Gisele Bündchen, Keith Middleton and American culinary expert Gina Keatley, Dukan diet is addictive. In general, these reviews confirm the effectiveness of the diet and the role of active weight loss, but there are also negative reviews, so I want to point out again that diet must strictly abide by the rules and it is impossible to stick to it for a long time, because imbalanced diet will lead to a variety ofdisease.
Negative reviews are usually related to non-compliance with dietary rules and amateur performance, so we recommend that you avoid being creative and stick to your plan. The effect of diet on the body is individual. Please listen carefully to your feelings. If you feel that diet is not suitable for you, choose another option.
There is a myth that Dukane’s diet is banned in France and Europe, but this is not the case because the authorities cannot ban diet. However, the British Association of Nutritionists (one of the oldest organizations of this kind, founded in 1936) in the UK has repeatedly criticized the Dukane diet and has called it the least popular diet for several years.
The negative opinions of nutritionists are based on imbalanced diet and insufficient calories. The doctor warns that sticking to the diet will lead to lack of vitamins and minerals, indigestion (limited intake of vegetables and fruits) and low energy (little carbohydrates). If Ducan Diet is used by people who are actively working (no matter whether they are engaged in mental or physical labor), there is a health risk.