Pierre Ducane - French doctor, until 1975was engaged in general therapy. However, this year he first encountered in his practice with a serious case of obesity. Before that, obesity was treated with a balanced menu, including products with a minimum content of calories. However, the nutritionist approached the treatment entirely from the other side. The principles of his diet are based on the use of protein foods and have as many as four stages, after which patients do not gain weight again. Dr. Dukan described more than 20 years of research and improvement of this method of nutrition in the book "I Can not Lose Weight", published in 2000. A detailed book, including diet recipes, has gained great popularity, has been republished many times in many countries. After the publication of the book, the diet of Pierre Ducane spreads and gives its positive results around the world. Another surge in interest in the diet was the wedding of Prince William in the UK, whose bride Kate Middleton significantly shed weight to the wedding precisely because of the way the French nutritionist's diet.
Principle of the Ducant diet
The principles of nutrition of a French nutritionist are simple inuse, do not require the use of any exotic or hard-to-reach products. This is a protein diet, which involves a significant reduction in the amount of carbohydrates consumed. It is this approach that allows for the breakdown of fats in the body. Following a diet, it is possible to lose up to 5 kg of body weight per week. As you can see, the French diet is not rigid, the more recent the steps are aimed at fixing 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 adjusting the body to lose weight and split the inner fat. And the last two stages are aimed at stabilizing the power system, fixing the effect and saving the result. This distinguishes Dr. Dukan's diet from similar protein diets. The last stage is simple and comfortable, it includes all the necessary products for the body, so follow the principles of the last stage of the Ducane diet can be a lifetime. During the whole diet, you must drink at least 1.5 liters of purified plain water a day. In addition, if you supplement proper nutrition with physical exercises and exercises, with daily walks, the results will not be long in coming and will be more fruitful. One of the mandatory products, which includes the French diet, are oat bran, containing a shell of oat grains. They are necessary, first of all, for the natural cleansing of the body and the normalization of the work of the gastrointestinal tract. Oat bran contains vitamins, minerals and trace elements necessary for the body, satisfies obvious signs of hunger, prevents 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 the oat bran with wheat bran or oat flakes.
Stages of the Ducane diet
As already mentioned above, the Ducane diet -protein, or protein. That is, it includes the use of protein foods, instead of carbohydrate. The whole diet is divided into four stages. Every day for all four stages it is necessary to eat 1-2 tablespoons of oat bran, and also to drink during the day at least 1.5 liters of plain water. "Attack" The length of the diet should be calculated by yourself, depending on the amount of extra pounds that need to be reset. So, if you have excess weight:
- 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.
More than 10 days to comply with the first phase of the diet is not recommended. In the diet of the first stage, which includes the diet of Dr. Ducane, protein food predominates. You can use the following products:
- lean chicken meat;
- low-fat turkey meat;
- veal liver;
- lean ham;
- meat of fish;
- chicken eggs;
- low-fat dairy products.
From vegetables, the use of onion andgarlic, vinegar, spices, salt in small quantities. To exclude from the diet follows: meat of ducks and goose, rabbit and lamb, pork and beef, veal and lamb; sugar in any kind and sugar-containing products; alcohol in any form. Recipes of dishes can be varied, but it is worth remembering that the first phase is the most rigid, so you must avoid frying and deep-frying. You can cook foods for a couple, in a microwave oven, a multivark, and also boil and stew. "Cruise" The next stage of the diet is based on the alternation of the two principles of nutrition - 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 in a day, and if more than 10 kg, then after 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 of dailyused oat bran increases (2-3 tablespoons). Do not forget about 1.5 liters of water a day. Protein days suggest the use of all those products, as in the first stage, which includes the diet of Dr. Ducane. But vegetable days include the consumption of all vegetables, except:
- beans (beans, peas, lentils);
- rice and cereals.
Vegetables can be eaten fresh, cooked,stew, bake, cook on fire. Do not fry them in vegetable oil or deep-fried. For a variety of dishes you can include in recipes such products:
- spices and hot peppers;
- adzhika and ketchup;
- starch and gelatin;
- garlic and gherkins;
- skimmed cream;
- dry wine.
However, all listed products mustUsed only as an addition to the main menu. You can not use more than 1 tablespoon. these products, and you also need to select from the list only two of any products per day. "Fastening" In the first two stages, weight loss occurs. But at the third stage, the results achieved are fixed, the body is programmed to NOT-type new kilograms. The duration of this stage is also calculated individually and depends on how much kg you took off during the first two phases of the diet. For every kilogram of weight dropped, there are 10 days of the third stage of the diet. Diet in the third stage is quite diverse. The number of used oat bran should increase to 3-4 table spoons a day. Do not forget about water (at least 1.5 liters per day). You can freely use all 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 fixing phase is quite long. After all, if you dropped, for example, 7 kg of weight, then this whole stage will last about 70 days. Therefore, during the third stage of the diet, days are allowed when you can arrange a special feast for your stomach. It can also be a festive feast where you should not deny yourself everything. However, the next day after the "holiday" should be spent on protein foods. "Stabilization" This is the last stage of Dr. Dukan's diet. This stage is fairly simple to follow, it has no limitations, 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 day of food - a day of exclusively protein food. In all other days there are no restrictions on food. This stage can be observed throughout life, because it does not contain any limitations and contraindications.
Based on the duration of this diet, there will be noit is superfluous to give some useful advice and instructions which should be adhered to during all four stages. Disruption Adhering to this diet, like any other, none of us are immune from the breakdown. If the failure occurred for any reason, do not despair. You can continue to stick to the diet without starting everything 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 experienced a breakdown. Fatigue and drowsiness Do not be afraid of seeming excessive fatigue in the first few days of a diet. Our body begins to produce ketone bodies, which cause fatigue and drowsiness. This is absolutely normal, and the symptoms described later will be passed. Useful substances During this diet, as with any other, the body lacks fats and vitamins. Therefore, you can consume a little vegetable oil, for example, in salads from fresh vegetables in the second stage of the diet. And also it is necessary to buy a complex of vitamins and microelements. Contraindications Diet is strictly contraindicated in pregnant women, women during breastfeeding, people suffering from chronic diseases, kidney and liver failure, heart disease, musculoskeletal system and joints, adolescents under 16 years old, the elderly.
Advantages of the Ducant diet
Based on the description of the diet, we can draw one conclusion. The Ducane diet has many advantages.
The diet of the diet menu is based on naturalproducts, does not contain chemical constituents, so it is absolutely safe for the body. Moreover, the diet is not rigid and not aggressive, which will not lead your body to various disorders, both digestive and nervous system.
The diet will give a result even in the event that the person has already tried to lose weight in other various ways, and did not see any results. The Ducane diet is a guaranteed way to lose weight.
During the first and second phase of the diet, kilograms begin to go away very quickly, so it motivates the diet to continue in subsequent stages, and thereby consolidate the results.
- No restrictions
The diet is not limited in quantitytaken food, but only in its forms. Also there are no restrictions on the time of food intake, you can safely eat dinner when you want or when you have the opportunity.
Products included in the diet menu allowcook different dishes, even intricate ones. Recipes can include spices, condiments, starch or gelatin, sauces. This diet is suitable even for gourmets who like to eat deliciously.
The diet menu is simple and easy to follow. Recipes for dishes on the menu you can make yourself. No counting or calorie counting is required.
Recipes for Ducane Diet
As we saw in the description of the stages of the diet, in the dietfood included a variety of products. There are no restrictions on the amount of use of authorized products. Quite a delicious diet dietary ingredients allow you to prepare various recipes for many dishes, such as salads or jellies. For example, we give some recipes that can be prepared not only on weekdays, but also on the holiday feast of the Ear from salmon. This dish is ideal for the first stage of the diet called "Attack", when the consumed foods are limited to protein and protein. All dishes suitable for the first stage can be used without hindrance in the 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, but still it is preferable to the second, as it contains a large number of spices and seasonings, which are added to the diet 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 meat, seafood. The first dishes can be prepared on the basis of meat or fish, non-starchy vegetables - cabbage, carrots, beets, mushrooms. The second dishes can include any lean meat or fish, mushrooms, vegetables (eggplant, zucchini, etc.). On the Ducane 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 a variety of dishes can be prepared from the Ducane diet menu. This system of nutrition can not even be called a full-fledged diet. It includes all the necessary principles of proper nutrition, which you can stick to all your life! We advise you to read: