Pierre Dukan – French physician, until 1975was engaged in general therapy. However, it was in this year that he first encountered a serious case of obesity in his practice. Before this, obesity was treated with a balanced menu, including products with a minimum calorie content. However, the nutritionist approached the treatment from a completely different angle. The principles of his diet are based on the use of protein products and have as many as four stages, after which patients do not gain weight again. Dr. Dukan described his more than 20 years of research and improvements to this diet in the book "I Can't Lose Weight", published in 2000. The detailed book, which includes recipes for diet dishes, gained great popularity and was repeatedly reprinted in many countries. After the publication of the book, Pierre Dukan's diet spread and gave its positive results all over the world. Another surge of interest in the diet was the wedding of Prince William in Great Britain, whose bride Kate Middleton lost a lot of weight for the wedding thanks to the French nutritionist's diet.
Principle of the Ducant diet
The French nutritionist's principles of nutrition are simplein application, do not require the use of any exotic or hard-to-find products. This is a protein diet, which involves a significant reduction in the amount of carbohydrates consumed. This approach allows you to achieve the breakdown of fats in the body. Following the diet, it is possible to lose up to 5 kg of body weight per week. As you can see, the French diet is not strict, especially since the last stages are aimed at consolidating the result, so after the end of the diet, you will not gain weight again. The first two stages of the diet are aimed at setting the body to lose weight and break down internal fat. And the last two stages are aimed at stabilizing the nutritional system, consolidating the effect and maintaining the result. This distinguishes the Dukan diet from similar protein diets. The last stage is simple and comfortable, it includes all the products the body needs, so you can follow the principles of the last stage of the Dukan diet all your life. Throughout the diet, you must drink at least 1.5 liters of purified plain water per day. In addition, if you supplement proper nutrition with physical activity and exercise, daily walks, the results will not take long to come and will be more fruitful. One of the mandatory products that the French diet includes is oat bran, which contains the shell of oat grains. They are necessary, first of all, for the natural cleansing of the body and the normalization of the gastrointestinal tract. Oat bran contains vitamins, minerals and microelements necessary for the body, satisfy obvious signs of hunger, prevent the absorption of large amounts of fat from food. In this case, their use is very important for the course of the entire diet, do not replace oat bran with wheat bran or oat flakes.
Stages of the Ducane diet
As mentioned above, the Dukan diet isprotein, or protein. That is, it includes the use of protein foods, instead of carbohydrates. The entire diet is divided into four stages. Every day during all four stages, you need to eat 1-2 tablespoons of oat bran, and also drink at least 1.5 liters of plain water during the day. "Attack" The duration of the diet stage must be calculated by yourself, depending on the number of extra pounds that need to be lost. So, if you are overweight:
- 10-20 kg, the first stage will last from 3 to 5 days;
- 20-30 kg - 5-7 days;
- 30 and above - 7-10 days.
It is not recommended to follow the first stage of the diet for more than 10 days. The diet of the first stage, which includes the Dukan diet, is dominated by protein foods. You can eat the following products:
- lean chicken meat;
- low-fat turkey meat;
- veal liver;
- lean ham;
- meat of fish;
- seafood;
- chicken eggs;
- low-fat dairy products.
Of the vegetables, the consumption of onions andgarlic, vinegar, spices, salt in small quantities. The following should be excluded from the diet: duck and goose, rabbit and lamb, pork and beef, veal and mutton; sugar in any form and sugar-containing products; alcohol in any form. The recipes for dishes can be varied, but it is worth remembering that the first phase is the most severe, so you should avoid frying and deep-frying. You can steam, microwave, multicook, boil and stew foods. "Cruise" The next stage of the diet is based on alternating two nutritional principles - protein and vegetable. The duration of the second stage is also calculated individually. If the weight you need to lose is less than or equal to 10 kg, then the alternation of products will occur every other day, and if more than 10 kg, then in a few days:
- up to 10 kg: alternation of proteins / vegetables: 1/1 or 3/3 days;
- over 10 kg: alternation of proteins / vegetables: 5/5 days.
During this phase, the amount dailyoat bran consumed increases (2-3 tablespoons). Do not forget about 1.5 liters of plain water per day. Protein days involve the consumption of all the same products as in the first stage, which includes the Dukan diet. But vegetable days include the consumption of all vegetables, except:
- potatoes;
- beans (beans, peas, lentils);
- avocado;
- rice and cereals.
Vegetables can be eaten fresh, cooked,stew, bake, cook on fire. Do not fry them in vegetable oil or deep-fry. To diversify dishes, you can include the following products in recipes:
- spices and hot peppers;
- adzhika and ketchup;
- starch and gelatin;
- garlic and gherkins;
- skimmed cream;
- cocoa;
- dry wine.
However, all the listed products mustused only as a supplement to the main menu. You cannot eat more than 1 tbsp of these products, and you must choose only two products from the list per day. "Consolidation" In the first two stages, weight loss occurs. But in the third stage, the achieved results are consolidated, the body is programmed NOT to gain new kilograms. The duration of this stage is also calculated individually and depends on how many kilograms you lost during the first two phases of the diet. For each kilogram of weight lost, there are 10 days of the third stage of the diet. The diet in the third stage is quite varied. The amount of oat bran consumed should increase to 3-4 tablespoons per day. Do not forget about water (at least 1.5 liters per day). You can freely eat all the products from the second and third stages of the diet, i.e. protein and protein foods and vegetables. In addition to them, you can include in the diet:
- fruit (except especially sweet: bananas, grapes, cherries);
- bread (preferably from whole-grain flour and not more than 2 slices per day);
- Hard cheese (no more than 40-50 g daily);
- products containing starch: potatoes, rice, cereals, legumes, macaroni of solid varieties (but no more than twice a week).
The consolidation phase is quite long.After all, if you have lost, for example, 7 kg of weight, then this stage will last about 70 days. Therefore, during the third stage of the diet, days are allowed when you can arrange a kind of holiday for your stomach. This can also be a visit to a festive feast, where you should not deny yourself everything. However, the day following the "holiday" should be spent on protein foods. "Stabilization" This is the last stage of the Dukan diet. This stage is quite easy to follow, it does not have any restrictions, but only some recommendations. You continue to eat about 3-4 tablespoons of oat bran, and also drink at least 1.5 liters of purified water every day. Once a week, you arrange a fasting day - a day of exclusively protein food. On all other days, there are no restrictions in food. This stage can be observed throughout life, because it does not contain any restrictions and contraindications.
special instructions
Based on the duration of this diet, it will not beIt is superfluous to give some useful tips and instructions that should be followed throughout all four stages. Breakdown When following this diet, like any other, none of us is immune from a breakdown. If a breakdown occurs for any reason, do not despair. You can continue to follow the diet without starting from scratch. However, it is necessary:
- After the day in which the breakdown occurred, spend the next four days on the menu of the first stage, i.e. use only protein foods;
- increase the amount of water consumed to 2-2.5 liters per day;
- to give up salt in these four days;
- increase the time of everyday walks or add exercise.
After these four days you can continuediet from the stage at which you had a breakdown. Fatigue and drowsiness Do not be afraid of apparent excessive fatigue in the first few days of the diet. Our body begins to produce ketone bodies, which cause fatigue and drowsiness. This is absolutely normal, and subsequently the described symptoms will pass. Useful substances During this diet, as with any other, the body experiences a lack of fats and vitamins. Therefore, you can consume a little vegetable oil, for example, in fresh vegetable salads in the second stage of the diet. And you also need to buy a complex of vitamins and microelements. Contraindications The diet is strictly contraindicated for pregnant women, women during breastfeeding, people suffering from chronic diseases, renal and hepatic insufficiency, heart disease, musculoskeletal system and joints, adolescents under 16, and the elderly.
Advantages of the Ducant diet
Based on the description of the diet, one conclusion can be made. The Dukan diet has many advantages.
- Security
The diet menu is based on natural ingredientsproducts, does not contain chemical components, therefore it is absolutely safe for the body. Moreover, the diet is not strict and not aggressive, which will not lead your body to various disorders, both digestive and nervous systems.
- Efficiency
The diet will give results even if a person has already tried to lose weight in other different ways and has not seen any results. The Dukan diet is a guaranteed way to lose weight.
- Motivation
During the first and second stages of the diet, the kilograms begin to go away very quickly, so this motivates you to continue the diet in the subsequent stages, and thereby consolidate the results achieved.
- No restrictions
The diet has no restrictions in quantity.food taken, but only in its types. There are also no restrictions on the time of eating, you can calmly have dinner when you want or when you have the opportunity.
- Diversity
The products included in the diet menu allowprepare various dishes, even intricate ones. Recipes may include spices, seasonings, starch or gelatin, sauces. This diet is suitable even for gourmets who love to eat deliciously.
- Simplicity
The diet menu is simple and easy to follow. You can create your own recipes for the dishes on the menu. No calculations or lengthy calorie calculations are required.
Recipes for Ducane Diet
As we saw in the description of the stages of the diet, the dietThe diet includes a variety of products. There are no restrictions on the amount of permitted products consumed. Quite tasty ingredients of the diet allow you to prepare various recipes for many dishes, such as salads or jellied meat. Let's give some examples of recipes that can be prepared not only on weekdays, but also for a festive feast. Salmon soup This dish is ideal for the first stage of the diet, called "Attack", when the products consumed are limited to protein and protein. All dishes suitable for the first stage can be freely consumed in subsequent stages of the diet.
- It will take: a piece of salmon or trout (you can with a bone, like a steak), royal prawns, salt, pepper. In salted boiling water put a piece of salmon or trout and cook for about 15 minutes. After that, add the peeled king prawns and pepper abundantly, cook for another 5-7 minutes. Let the ear cool down a little, then take out a piece of salmon or trout, separate from the bone and cut the fish into slices, throw back into the ear. It is worthwhile to cook it in the ear, yet with a bone, this makes the broth more rich and aromatic.
Chicken roll This dish is also suitable forthe first stage, however, it is still preferable for the second, as it contains a large number of spices and seasonings, the addition of which to the diet is allowed from the second stage of the diet, called "Cruise".
- It will take: chicken or breast, milk, water, salt, spices (nutmeg, chili, turmeric, coriander), soy sauce, garlic. Meat should be soaked overnight in brine from milk, water and salt. After that, dry, curtail, coat with spices, pressed garlic, soy sauce. Bake in the oven at a temperature of 200-220 degrees for about 15-20 minutes. After that, turn off the oven and let the roulete cool completely, without opening the oven.
In addition to these recipes, you can also preparevarious salads, for example, from fresh vegetables, chicken, seafood. First courses can be prepared on the basis of meat or fish, non-starchy vegetables - cabbage, carrots, beets, mushrooms. Second courses can include any lean meat or fish, mushrooms, vegetables (eggplant, zucchini, etc.). On the Dukan diet, you can even cook pastries and desserts, for example, from low-fat cottage cheese and milk, whole grain flour. As you can see, multiple recipes for various dishes can be prepared according to the Dukan diet menu. This nutrition system cannot even be called a full-fledged diet. It includes all the necessary principles of proper nutrition, which you can adhere to throughout your life! We recommend reading:
