Ducan's diet is a four -stage program aimed at reducing weight and supporting the result throughout life.The system was developed by the French nutritionist Pierre Dukan.For the first time he presented his concept in 1977, worldwide glory (along with criticism) fell on Dukan after the release of the book “I DO NOT LIVE” in 2011.The book quickly became an international bestseller and was translated into 14 languages.
What does Ducan's diet consist of?
The diet consists of four stages, the duration of each is calculated based on the current and ideal (or desired) weight.
1st stage: "Attack"
The diet consists of protein products, practically the exclusion of fats and carbohydrates is practiced.Lenten meat is recommended (therefore, lamb and pork should be excluded at this stage), poultry (except for fat ducks and goose), fish, seafood, eggs, and low -powered dairy products.In addition to proteins, it is necessary to eat 1.5 tablespoons of oat bran and drink at least 2 liters of water per day, since the consumption of a large number of proteins leads to dehydration and does not contribute to digestion.At this stage, it is necessary to say solid “no” sauces, vegetable oils, sugar, sweet carbonated drinks, alcohol and juices.However, Ducan allows you to drink teas, herbal infusions, coffee, chicory and lightweight carbonated drinks - with synthetic sweeteners instead of sugar.It also recommends various seasonings, herbs, spices to make food more interesting, more diverse and attractive.Depending on the previously determined amount of excess weight, this stage can last from two to ten days.As a rule, during the first stage, the weight begins to drop sharply, so, in a week you can lose up to 5 kg, which, in theory, stimulates most new adherents of the system not to give up and continue.On the other side of the scales, side effects: dizziness and weakness caused by the lack of sugar in the diet and dehydration.Therefore, it is recommended to avoid serious physical exertion, with the exception of daily 20-minute walks.
2nd stage: "Alternation"
Carbohydrates - vegetables (and in addition - 2 fruits per day) are attached to protein products.Protein days alternate with protein-vegetable, one through one, two, two, five in five-or as it will be convenient in the same scheme of alternation of equal number of days.The stage lasts until the desired weight is achieved.Given the fact that on average 1 kilogram goes on average, the stage can last a month, two or even three.On protein and vegetable days, emphasis on proteins should still be made: vegetables go, as they say, in the load.Moreover, the taboo is applied to potatoes, corn, beans, beans, lentils, avocados, bananas, grapes and other vegetables and fats rich in starch and fats, and vegetable oils and sugar are still prohibited.Tomatoes, cucumbers, spinach, radishes, pepper, asparagus, patch beans, eggplant, zucchini, pumpkin, celery, spinach are allowed.Carrots and beets should be consumed in small quantities.The diet is complemented by two tablespoons of oat bran at the day.It is still necessary to drink about 1.5 liters of water per day and take 20-minute walks.Difficulties are slow in comparison with the first step in weight loss, periodically even its stop, due to the fact that together with vegetables, more water enters the body.
3rd stage: "consolidation"
As the name implies, the stage is aimed at fixing the achieved result.The number of days in the period should correspond to the number of kilograms dropped during the diet in a proportion of 10 to 1, that is, 10 days per 1 kilogram of discarded weight.This is the main difficulty: if you dropped a significant amount of kilograms, then in the third stage you will have to stay for several months.Starch -containing potatoes, corn, beans (but not more than twice a week) are added to the products of the first two phases.The bestest thing: once a week you can feast: there is everything you want.True, in the framework of one meal - for example, only for breakfast or only for dinner.In compensation, one day a week should be completely protein, corresponding to the first stage.The amount of oat bran increases to 2.5 spoons per day.You should still drink 1.5 liters of water per day and move: walk at least 20 minutes a day.
4th stage: "Stabilization"
These are nutrition recommendations, designed for life.They are quite simple: one day a week should be completely protein, on the rest of the days you can mix proteins with vegetables and add a couple of foods with a high starch content, a couple of pieces of bread, a little cheese.As before, you need to drink 1.5 liters of water per day and add bran to food - 3 tablespoons per day.You can arrange feasts a couple of times a week - there is a forbidden, but beloved, for breakfast, lunch or dinner.
Why is Ducan's diet based on proteins?
The diet of Dukan, like other low -carb diets, is based on the idea that to lose excess and fix the perfect weight, it is necessary that the body draw energy not only from the products that we eat every day, but also from the fact that the body accumulates for a rainy day, that is, from fat deposits.Carbohydrates are responsible for the formation of fat, they are the first to go to the formation of energy.If there are more carbohydrates in the diet than required for current life, they are deposited in reserve.Accordingly, if there are less - previously accumulated.Carbohydrates quickly quench hunger, but for a short while: the blood sugar rises sharply, and then falls, causing a feeling of hunger.It turns out a process that accelerates itself: the more carbohydrates we eat, the more I want.The protein is digested more slowly, when digesting it is broken into amino acids, which in itself is an energy -consuming process, and saturates the body for a long time.Amino acids are bricks for muscle mass, so the protein diet in combination with physical exercises leads to a drawing of muscle relief.As a result, we get the perfect picture: fat deposits melt, muscles are strengthened, the body is pulled up.
What other low -carb diets exist and how do they differ from Dukinskaya?
Atkins diet
Some critics of Ducan claim that the Frenchman did not come up with anything new, but remade the system of American cardiologist Robert Atkins published in his 1972.The Atkins diet is based on the restriction in the diet of carbohydrates: as a result, the body switches from the release of energy from glucose (sugars) to the splitting of accumulated fats.The diet consists of two phases.The first lasts 14 days and is, in fact, a diet that limits both carbohydrates and calories.During this phase, the body switch.The second phase is supportive, which involves constant monitoring of the amount of carbohydrates, but not for calories.Atkins proposes to consider the number of carbohydrates consumed by points (1 gram of carbohydrates = 1 point) and limits the amount of carbohydrates with 20 points per day in the first phase and 40 points at the initial stage of the second phase.In the future, everyone selects the optimal amount of carbohydrates on their own to maintain the right weight.Unlike Atkins, Ducan does not limit the consumption of sugar -substitutes, does not count the amount of carbohydrates and introduces wheat bran into the diet, which quench the feeling of hunger and stimulate digestion.
Kremlin diet
Simplified domestic analogue of Atkins diet.Each product is assigned “price” in conditional units, each unit corresponds to one gram of carbohydrates.The first week of the diet is introductory, it limits carbohydrates with a portion of 20 grams per day.After in order to lose weight, they recommend eating no more than 40 grams of carbohydrates per day, and in order not to gain excess, no more than 60 grams.For example: 100 grams of wheat bread contain 50 grams of carbohydrates, and 100 grams of beef - 0 grams, and, accordingly, points.The conclusion suggests itself: in order to fit into the standard of 40 or 60 points, you need to consume or very little “expensive” carbohydrate products or many “cheap” protein.
Michel Montignac method
It consists of two phases aimed at reducing and stabilization of weight.The French researcher Montignac (by education, a political scientist, who became interested in the issue of proper nutrition due to his own completeness) positioned his method as a power system, not a diet, and recommended following it on an ongoing basis.The meaning of its method is the same as that of other low -carb diets: to reduce the amount of carbohydrates leading to the increase in blood sugar and laying off excess weight, and increase the consumption of products that break down more slowly, saturating the body for a long time.He divided food into two groups.The first products with a high glycemic index, that is, causing a significant increase in blood sugar.How easy it is to guess - these are sweets, alcohol, flour products, starchy fruits and root crops.To the second group, with a low glycemic index, Montignac attributed meat, fish, vegetables, low -fat dairy products.Montignac advised the first group to avoid, the second - recommended.In addition to this, Montignac proposed to divide the consumption of proteins and carbohydrates with a high glycemic index in various meals.
Paleolithic diet
Stone Age diet, diet of hunters-gatherers.The diet includes products that our ancestors eat 2.5 million years ago: meat, fish, nuts, fruits, vegetables.The principle of selection is simple - everything that can be caught by hunting or find is allowed, everything else - grain, dairy products and their derivatives are prohibited.This power system is opposed, including vegetarian ideology.Her adherents claim that a person is genetically imprisoned on the consumption of meat products, and everything that appeared as civilization develops causes harm to the body and leads to obesity and serious diseases.The diet of the paleodieta partially intersects with the fact that the diet of Ducan allows;The impact on the body of two diets is almost identical.The paleodite, unlike Ducan's diet, is much more strictly suitable for limiting products, and is also based on a strong ideological component.
Does Pierre Dukan adhere to his diet?
Pierre Ducan adheres to the third phase of his diet.
Why is Ducan’s diet so popular?
It is believed that Ducan's diet is an easy way to perfect weight.Firstly, it does not limit the calorie content of the diet, the size and number of servings, the time and number of meals.Secondly, the “Attack” stage, based exclusively on protein products, as a rule, leads to rapid weight loss, which inspires recruits not to give up after the first days and continue.Finally, Ducan's diet guarantees consolidation of the result for a long time, provided that several simple power rules are observed.Adhering to them, you can periodically allow yourself everything: pizza at night, and alcohol, and sweet - and remain within the desired weight.
Why does Ducan often sue and what does it mean?
In 2011, Pierre Ducan sued his compatriot Dietetologist Jean-Michel Cohen for “the spread of dishonest information about another face” (that is, about himself) and lost.Cohen argued that there are no miracles and to lose weight, it is necessary to eat in moderation and move more, and the back of the “magic” high -white diets are health problems, for example, an increase in cholesterol and, as a result, problems with the heart and blood vessels.The judge made a decision in favor of Cohen on the basis of medical and scientific research.Soon, after that, one of his patients sued Ducan, saying that the nutritionist prescribed her drug ”to reduce the feeling of hunger, which is usually used to treat diabetes.Several people died from abuse of this medicine in France, so the situation was widely publicized.Duukan was also repeatedly accused of violating medical ethics, a professional medical code and subjected to disciplinary statements for recommendations that threaten the health of the nation and a section with the opinion of official medicine.
Numerous judicial and not only proceedings - the fruit of Ducan’s reluctance to recognize the facts proven by official medicine, saying that his diet has restrictions and contraindications.Denying official medicine, you need to be prepared for the fact that official medicine will begin to reject you.The result is logical.In 2012, Ducan, of his own free will, left the Council of France doctors.In 2014, Ducan was expelled from the medical register, actually giving the right to be called a doctor in France, for the commercial promotion of his diet.