Dukan's diet: what's the secret to losing weight?

In recent years, the name of the French nutritionist Pierre Ducant has been on the lips of many. Being a neurologist by profession, the notorious Frenchman won his 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 created a sensation among those losing weight and caused an equally powerful outburst of indignation from the scientific community. I must admit that the reputation of the weight loss program practiced by Ducan remains controversial to this day. A considerable number of scientists recognize it as one of the most unsafe for human health. Despite such widespread criticism, the number of clients of the controversial nutritionist is growing like mushrooms after a rain. The credibility of the Ducan diet is increased 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 acquaint our lovely readers with the legendary diet. Its essence, features of stages, menus and contraindications will be discussed in this article.

Pierre Dukan products for the Dukan diet and weight loss results

Dukan's diet: what's the secret to losing weight?

Surely, you will be surprised by the fact that Dukan weight loss has nothing to do with limiting the amount of food consumed, and even more so with fasting. Eating as much as you like without reproaching yourself for every bite you consume is the dream of anyone who has experienced at least one of the currently existing diets. Of course, like any nutritional system aimed at weight loss, the Ducan diet would not be so if it did not have its own taboos. Carbohydrates are the key of them, but proteins make up the prevailing part of the daily diet. The main goal of the Ducan diet is to reduce body weight with subsequent preservation of the result of weight loss. It is possible to realize such a difficult, but still real task due to strict adherence to four consecutive stages of the diet. Let's talk about them further.

Stages of the Ducan diet: features and recommended menu

1. "Attack"

What Mr. Dukan meant when he called the first stage of his diet "Attack" is known, most likely, only to him. One thing is certain: the beginning of the diet is always the most difficult thing, especially when your favorite foods "attack" you every 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 the target. To lose weight within 5 kg, it is enough to hold out at the first stage for 1-2 days, dropping from 5 to 10 kg will take a little longer - 3-5 days, but losing weight by 10-20 kg will take even more time - 5-7 days. . . During this period, the basis of the diet should be exclusively protein food, while there are no restrictions on the size of portions. The recommended menu at the "Attack" stage is as follows:

  • Diet meat: veal, beef, horse meat, rabbit meat, lean pork.
  • By-products: kidneys and liver of beef and veal, liver of poultry, beef and veal tongue.
  • Poultry: meat of any poultry without skin (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 per day, proteins are allowed to be consumed without restrictions.
  • Low-fat dairy and fermented milk products: milk, cottage cheese, kefir, yogurt, natural yogurt, milk powder (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 amounts: salt, spices, herbs, vinegar, soy sauce, mustard, sugar-free tomato paste (up to 2 tablespoons per day), sweeteners (0 kcal), vegetable oil (1 coffeethe spoon). Preferred cooking methods are steaming, stewing and baking. The daily drinking ration should include at least 2 liters of liquid. Permitted drinks include: plain and mineral water, coffee, herbal and green 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 over 10 kg - 5: 5. The second stage ends when the desired weight is reached. On average, this happens after 2-6 months. The menu intended for the "Cruise" stage is similar to the menu of the "Attack" stage, but at the same time it is expanded by the introduction of some vegetables. Starchy foods are prohibited.

Permitted vegetables: tomatoes, cucumbers, cabbage (all varieties), celery, zucchini, eggplant, green beans, spinach, peppers, asparagus, radishes, onions, leeks, mushrooms, fennel, lettuce, pumpkin. Occasionally, you can supplement the diet with carrots and beets.

Prohibited foods: legumes (beans, peas, lentils, green peas), potatoes, corn, avocados, olives, olives, pasta, any cereals.

All products from the permitted list must be boiled, stewed or baked, but vegetables and fruits can also be eaten raw. When cooking, it is allowed to use: vegetable oil (1 tsp. ), Tomato paste (up to 2 tbsp. On protein days and without restrictions on protein-vegetable 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, citrus zest. In addition, such additives to the main menu are permissible: 30 gr. low-fat cheese, 1 low-fat yogurt with fruit, gherkins, tofu, natural canned fish, sugar-free coffee, low-calorie drinks.

3. "Consolidation" ("Consolidation")

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

  • Whole grain 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 to be included in the menu.
  • Meat (unlimited): lamb, roast pork, bacon.
  • Vegetable oil: Increase the portion to 1 tbsp. l.

The most pleasant days during the "Consolidation" stage are the days when you can afford a portion of starchy foods (rice, pasta, lentils, legumes) or any dish of your choice, regardless of its calorie content. To determine such days, it is necessary to divide the total duration of the third stage in half. During the first phase, it is allowed to enter into the menu one serving of starchy per week and one favorite dish (the days should not go in a row). The second part allows even more freedom - 2 servings of starchy and 2 servings of your favorite dish. The golden rule of the "Consolidation" stage is that one day a week (preferably Thursday) should be devoted exclusively to protein foods. Pierre Ducan recommends adhering to this rule throughout life.

4. "Stabilization"

The last, final stage is not just long, but rather even endless. Indeed, in order for a thinner body to remain so in the future, it will be necessary to preserve all the eating habits acquired during the previous three phases. In general, at the stage "Stabilization" the following rules apply:

  • Proteins and vegetables can be consumed in unlimited quantities, fruits - once a day.
  • The daily menu can include no more than two starchy foods, the same number of rye bread slices and a maximum of one cheese slice.
  • The diet of one day a week should be based solely on protein.
  • A daily intake of at least two liters of water is a must.

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

Ducan's diet: contraindications

Direct contraindications to the Ducan diet are:

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

Relative contraindications:

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