Ducan diet

Pierre Ducant is a venerable French physician. He is seventy-three years old, but he looks youthful, fit, energetic and active, which he says is obliged to his own nutrition system. It is known that many celebrities adhere to it. It is believed that it was she who helped to lose weight before the wedding to the Duchess of Cambridge and her mother Carol Midallton, and also to get back in shape after giving birth to Jennifer Lopez. Ducan’s diet is sought by many in contact and other social networks in order to lose weight by his method. You can also familiarize yourself with the diet on dukandiet ru, and learn about Pierre Ducan on Wikipedia.

Features of nutrition according to Ducan

Ducane gained worldwide popularity in 2000 after the publication of the book "I Can't Lose Weight." In it, a little-known French doctor, Pierre Ducane, explained why it is extremely difficult for some people to lose weight and why he quickly returns after hard diets.

According to Ducan, the human body contains a certain supply of cells that can accumulate fat. Each person has his own quantity, some fat cells more, others less. Those who "own" a large supply of such cells have a much higher chance of gaining extra weight. In addition, when a fat cell is not able to accommodate the fat accumulated by it, it begins to divide. And the amount of adipose tissue increases exponentially.

Diet principles

Based on this, Pierre Ducan made conclusions that formed the basis of his food system.

• Fighting obesity by reducing calories is useless. You can’t just reduce the calorie intake for a while. When you return to your usual diet, the weight will return to the starting point. You should adhere to a diet in which a person simply can not accumulate adipose tissue and constantly fix the result.
• Do not limit yourself in products and their quantity. The Pierre Ducant French diet categorically refutes the effectiveness of mono-diets. You can not limit yourself to any one product, as a breakdown will happen. There are one hundred products in the diet of the “Dukanist”, including meat, vegetables, dairy products. There is plenty to choose from! In addition, there are no restrictions on the amount and time eaten. Eat enough to feel full, and then, when you need it.
• Going beyond the “permissible” is dangerous. Before starting the meal, Pierre Ducant recommends cleaning the prohibited cabinets in the kitchen and refrigerator. And leave only what you can eat safely and without restrictions. In this case, you will not be tempted to eat something wrong.
• You can’t do without bran. Oat bran is a key element among Ducane's diet foods. They must be present in the diet daily. The author considers them as confident assistants in weight loss, as they perform several tasks. Firstly, they provide fast saturation: bran is hygroscopic and absorb water in a volume twenty times larger than its own.Eat only one and a half tablespoons of the product, drink a glass of water and in your stomach already three hundred grams of nutrient mass, which will not allow you to feel hunger. Once in the intestines, they reduce the absorption of sugars and cleanse toxins from it, take undigested food particles, thereby reducing the total calorie intake.
• Physical activity is important! The nutritionist does not urge you to leave your favorite sofa and spend hours in the gym. But without physical activity, achieving the expected result will be extremely difficult. It is highly likely that you will reach the “critical point of incinerable kilograms,” which is difficult to overcome. This reduces motivation and makes you abandon a healthy diet. But movement and physical activity make the body work in a completely different way. Start small: Walk at least twenty minutes a day. Do squats and abdominal exercises at home. For young people, it is enough to start with twelve squats and thirty exercises for the press. For people over the age of fifty, you can halve the initial physical activity by half. Increase it gradually.

Dr. Pierre Ducan recommends these principles to remember and adhere to throughout the course, and ideally - throughout life. Disruptions are unacceptable, the correct eating habits and physical activity should be formed.

Diet involves a gradual transition from one stage to another. The author has arranged the phases as follows:

• attack - The main weight loss lasts up to five days;
• alternation - continued weight loss, lasts until the desired result, possibly several months;
• fixing- fixing the results, the duration is calculated by the formula ten days for each kilogram of weight lost;
• stabilization - preservation and maintenance of results throughout life.

Each phase has its own list of products. The intensity of weight loss is determined by compliance with the main principles of the diet.

Detailed description of unknown facts

Ducan's diet is actively popularized in the world. Its author travels a lot and gives interviews, attracting followers in different countries. Recently, a beautiful legend has even appeared about how an ordinary doctor from Paris came to understand the correct concept of losing weight.

The medical society has formed an ambiguous attitude towards the food system of Mr. Ducan. Despite the fact that the number of its supporters exceeds twenty million in different countries, there are facts not known to the general public.

• Pierre Ducane's Protein Diet is a successful commercial project. The author began to develop it in 1975, working as a simple therapist in Paris. For twenty years, the project was “honed” until it came to its modern look. His first "swallow" was the book "I Can't Lose Weight", the circulation of which in many countries was second only to the circulation of publications about Harry Potter. In subsequent years, other books were published designed to "fill in the gaps" in understanding the methodology. A little later, the official website of the diet was created, on the mailing of which more than thirty thousand people are subscribed. In supermarkets and pharmacies there are more than fifty products designed specifically for this food system. Every year, a successful commercial project brings the author about one hundred million euros.
• Ducan nutrition principles are dangerous. This was announced at the international symposium on healthy nutrition by doctor Luris Aronie in 2013. In his opinion, the abundance of proteins in the diet is detrimental to the kidneys, in the future it can lead to a failure in their work and the need to replace their functions with dialysis.And American professor Walter Longo compares the danger of such a significant consumption of animal proteins with the dangers of smoking. And he strongly does not recommend that such a diet be followed by people of middle and old age, since it increases the risk of dangerous diseases and reduces life expectancy.
• Bad diet. A panel of experts from the United States who studied the effects of different diets on human health noted the danger of this diet. According to doctors, the diet according to Ducan can harm health at each of its stages. The only exception is the latter, which is why the concept is recognized as one of the most harmful diets in the world.
• Not the most effective weight loss system. In 2013, a panel of twenty-two U.S. doctors and nutritionists evaluated the effectiveness of the twenty-five most popular diets. According to the findings of the commission, the Ducan diet is ranked in twenty-fourth place in terms of the total score. Diets were assessed based on indicators of short-term and long-term weight loss, ease of following, nutrition safety, and compliance with diabetes and diseases of the cardiovascular system.

Conflicting information about the effectiveness of the nutrition system, its harm to health has been repeatedly refuted by the author of the methodology. In an interview, he focused on the fact that his diet was mistakenly called protein.

“Various studies on the dangers of protein are not relevant to my diet,” says Pierre Ducane. “I offer protein-rich meals for only a few days, just four, no more than five.” There are indeed many protein-rich foods in my diet, but I recommend eating as many vegetables as possible besides them. ”

Stage One - Attack

Doctors consider this stage to be the most dangerous for health. Pierre Ducan himself agrees with the general opinion, therefore, he gives clear recommendations on its observance.

• Calculate the excess weight. To calculate the weight, you can use the free calculator, which is on the official website of Ducan. The calculation is free of charge in the form of filling out a questionnaire in Russian. After entering the data, an e-mail will come to your e-mail with information of interest. Averaged data can be obtained independently. For this it is necessary to take one hundred for men and one hundred and ten for women from growth in centimeters. Thus, the weight for a woman with a height of 164 cm should be 54 kilograms.
• Stick to the “Attack” phase for no more than the recommended period. There is a widespread belief that in this phase a person can immediately achieve the desired weight. This is not only impossible, but also dangerous! During the "Attack" takes from one to six kilograms. Observe the phase duration according to the table.

• Control your condition. The danger of this stage is the use of animal proteins only. This creates a high burden on the kidneys and causes dehydration. According to a number of experts, the rapid weight loss of the first week of the diet is based on this. It has a motivating effect, demonstrating that weight begins to decline. At this stage, it is important to drink a lot. Drink at least one and a half liters of fluid per day.
• Eat oat bran. Drink one and a half tablespoons of the product per day with plenty of water. It can be either a snack or a replacement for one of the meals.

In addition, proteins are among the most difficult to digest foods. The body spends an incredible amount of energy on their digestion, which excludes the possibility of transforming excess calories into adipose tissue. It is only important to get pure protein, without fat or with a minimal amount of it.

Allowed Products

At this stage, you will become acquainted in detail with the main list of permitted products. It includes seventy-two ingredients of animal origin.

• Meat. Beef tenderloin and low-fat fillet, roast beef, steak, escalope. It is allowed to use rabbit meat, beef offal: tongue, kidneys, liver. Chicken, turkey and pork can be eaten in the form of lean ham. The diet may include chicken liver, as well as poultry meat of low-fat varieties: quail, pigeon, guinea fowl, ostrich, cockerel.
• A fish. Fatty fish can also be consumed, since the composition of its fat is fundamentally different from the animal. Include mackerel, cod, hake, saury, herring, flounder, blue whiting, halibut, and sea bream in your diet. Eat small fish, such as sprats or sardines, and large river or sea fish: burbot, catfish, mullet, pike, trout, carp, sturgeon, tuna, salmon.
• Seafood. Eat crab meat, squid, shrimp without restrictions. Include scallops, blowers, oysters, mussels, crayfish, lobsters, lobsters, cuttlefish in the diet.
• The eggs. Eat up to two chicken or quail eggs daily. With high cholesterol, the number of yolks per week should be up to four.
• Milk products. High-fat homemade dairy products are excluded. Only fully skim milk, kefir, yogurt, cottage cheese, curd cheese can be included in your diet.

At first glance, there are a lot of products, and there should be no problems with the choice. But you may have some difficulties in what you can eat.

What to cook

Dr. Dukan was repeatedly asked how to replace products from his permitted list, inaccessible to most residents of the CIS countries. After all, many ingredients are not easy to buy in stores, some of them are generally considered gastronomic luxury.

In response to this, the author advises the Russians to eat those foods that are familiar to them. “If the Russians maintained their gastronomic traditions, and did not follow the trends of the West, your country would not have the problem of obesity,” comments Pierre Ducane.

• Choose what you can afford. Of meat products, chicken and turkey, lean beef and pork are always available to us. Sometimes you can treat yourself to rabbit meat or quail. There will be no problems with the purchase of offal. The same thing with fish: the abundance of river fish successfully replaces the inaccessibility of oceanic. But in the choice of seafood, we are more limited. But worry about this is not worth it. Eat mussels and squids that you can buy frozen at any supermarket.
• Cook with a minimum amount of salt. You can salt food, but very little. But sugar must be excluded from the diet completely.
• Food can be prepared as you like. French nutritionist Pierre Ducant does not prohibit frying meat and fish. It is only necessary to reduce the amount of cooking oil for frying. Put a little oil in the pan, rub it with a napkin. It absorbs excess, but prepares the surface for frying. Also, products can be boiled, steamed, stewed, baked. Peel the bird before cooking.
• Use spices. You may think that the food has become fresh due to lack of salt. Variety of flavors with spices: vinegar, mustard, onions and garlic, dried herbs, ground spices.

The table is an example of a menu for a week of Ducan diet at the stage of Attack.

You can change the products in the menu at your discretion, replacing meat dishes with fish, using cottage cheese in its pure form and in casseroles, cheesecakes. The diet does not indicate fluid intake, but you should remember that between snacks you should drink plenty of water, at least one and a half liters per day.

Stage Two - Alternation

In this phase, a major weight loss occurs. Its duration is not regulated. Theoretically, you should stick to it until your weight is perfect.

Here are the basic principles of this phase.

• Add vegetables. Fiber-rich foods are added to an exceptionally protein diet. These are vegetables and greens. In total, Dr. Ducan allows the addition of twenty-eight new foods, which makes the diet more balanced and varied.
• Alternate protein days with mixed ones. Protein days are periods when you continue to eat only animal proteins. Mixed - when vegetable products are added to protein products. Alternation schemes are selected individually. Use the table to determine your rotation pattern.

• We eat more bran. Increase the daily intake of the product to two tablespoons.
• Drink more fluids. It is optimal to bring the daily intake of water and tea to two liters.

At the Alternation stage, weight loss occurs stably, but not intensively. The average is one kilogram per week. Therefore, you will need to be on a diet in this phase from several weeks to several months.

Allowed Products

You can continue to consume all products familiar from the last step. The new one adds vegetables and all kinds of greens, without exception.

Introduce seasonal vegetables into your diet: cucumbers and tomatoes, eggplant and zucchini, all kinds of cabbage, beets and carrots. Eat all kinds of onions, mushrooms, celery and asparagus. Try those vegetables that you were previously indifferent to, such as turnips andpumpkin, chicory, radishes, green beans. Useful and tasty greens: spinach, sorrel, lettuce, cilantro, dill, parsley, green onions.

All spices that you can use when cooking dishes remain in the diet. Add new products to them:

• fat-free cocoa is one of the products from Ducane, it is impossible to find it in our stores;
• starch - will help in the preparation of dishes from vegetables;
• cream - regular with a fat content of up to four percent or soy;
• cheese - fat content up to six percent, an incredibly rare product;
• white and red wine - up to three tablespoons;
• ketchup.

During the day you can eat no more than two new foods. The norm for each is up to two tablespoons per day.

What to cook

In this phase, food preferences and habits are usually formed, so the use of vegetables and herbs, some new products allows you to create a more or less complete diet without the risk of breakdowns. According to those who have lost weight, the Ducan diet at this stage may include the following diet.

The table is a variant of the Ducan Diet menu for the week of the Alternation stage.

Such a diet is suitable for alternating one through one. For other schemes, combine protein and mixed days in the desired sequence.

Stage Three - Fastening

At this stage, weight loss occurs slowly. On average, it takes 0.4 kilograms per week. But the author notes that the task of the stage is not to continue to lose weight, but to consolidate the result, and keep it for a long time, not allowing the weight to return.

Here are a few features of the Binding phase.

• Add starchy foods. Products that you have traditionally consumed before may gradually appear in your diet, such as regular bread, pasta, and potatoes. But they should be consumed in moderation, not constantly.
• We increase the volume of bran. Raise the daily rate to three tablespoons of a valuable component.
• We eat honey. A new element of the food system that brightens up the complete lack of sweets in the diet. Now you are allowed to eat up to three teaspoons of this healthy and tasty product.
• We arrange "holidays"! The return of the usual diet, according to the author, is impossible without some indulgences to yourself. Holidays or “feasts” are meals during which you eat whatever you want. Absolutely any products in any quantity. It is important to remember that a “feast” is one meal, not a whole day. And you can repeat it only twice a week and not for two consecutive days.
• We return to the attack. This must be done once a week. You can choose any day convenient for you and any menu from the first phase.

The duration of the stage is individual. According to reviews of those who are losing weight, a lot of time has to be spent on the Fastening. But the presence of new and such familiar products, the ability to move a little from the diet eliminate the psychological discomfort of the stage.

What to cook

Kilograms will not return if you follow the recommended diet. Your constant companions are all protein products of the Attack phase, all plant products from the Alternation phase.

Include new components in the power system:

• fruits other than bananas and high-calorie grapes;
• legumes, potatoes and pasta - eat no more than twice a week;
• cheese - up to forty grams;
• bread - up to a couple of slices per day.

Table - An approximate ration for the week of the Fixing phase

At this stage, you can use the usual recipes that made up your diet earlier. Cutlets, meatballs, meatballs, all kinds of baked and stewed meat, fish, seafood are supplemented with vegetables, fruits and berries. In fact, the diet ceases to be perceived by any restriction in nutrition.

Stage Four - Stabilization

Mr. Ducan himself calls this stage a habit not only to eat right, but also to lead a healthy lifestyle. How long do you need to stick with it? As much as you want to stay slim, healthy and attractive, that is, always.

Follow the basic requirements of this step.

• Include any foods in your diet. Or continue eating on the Fasteners menu. This is the best way to keep the body fit and protect it from gaining excess weight.
• Set up one “Attack” per week. Eat only protein foods for one day.
• Continue to eat bran and drink plenty. The norms remain the same - three tablespoons of valuable fiber and two liters of water per day.
• Pay attention to physical activity. The more you move, the better you will feel. Walk, avoid elevators, do simple exercises at home.

In the Stabilization phase and even earlier, you may lose the feeling of being on a diet. Sometimes situations arise that the permitted products are not available to you, for example, at a corporate party or family party. Remember that you can arrange your own “feasts”, this is not prohibited. But after relaxing, return to the protein menu for one day.

Is Pierre Ducane's Protein Diet Effective? Of course. It helps to lose weight. But everyone should not consider it suitable. According to the author of the methodology, he can recommend sticking to clean “protein days” only for people with obesity, whose excess weight poses a threat to health and life. Only the third stage of the diet can be considered more adapted to the real needs of the human body.

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