The Duncan Diet has consistently topped lists of the best eating patterns. Almost every third tries to lose weight. She received a lot of criticism due to the need to strictly control the adherence to the diet. But statistics show that almost everyone who sits on it throws away a lot of extra pounds and no longer gains.
The Dukan Diet was developed by French nutritionist Pierre Dukan. It took him almost 40 years to do all the necessary research and present the final results of his work to the public. A personalized method of weight loss, created by a doctor, became very popular and was in demand almost immediately.
The essence and principles of the Duncan diet
The main essence of the diet is to divide the entire weight loss period into 4 phases, each phase has a different diet.
The basic principles of the Duncan diet are based on the following:
- Exclude fatty meats from your diet.
- Eat chicken, turkey. Fish should also not be high in fat.
- Lean dairy products are allowed. Allow natural yogurt with fruit additives.
- Sugar and salt - to a minimum, but not to the exclusion of various natural sweeteners and seasonings.
- For each stage, only a certain list of products is featured.
- Vegetables need to be boiled or steamed or grilled.
- It is mandatory to drink a maximum of 2 liters of filtered water per day.
- Consume 1 tablespoon of oat bran per day in the morning.
Important!Starchy vegetables such as potatoes and some beans are not recommended for steaming.
Where to start
Before starting a diet, you must definitely establish yourself a positive result. You can watch a motivational movie or read reviews of people who have lost all those extra pounds thanks to the Duncan menu.
In addition to motivation, it's also important to see a doctor or dietitian. Some diseases can be identified, so this weight loss method is not suitable for every person.
Stages of the Dukan Protein Diet
Weight loss with the Duncan diet is necessary in 4 stages, which have the following names:
- Attack.
- Rotation (also known as Cruise).
- Mooring.
- The stability.
Time
The first phase "Attack" is the shortest, its duration depends on the initial weight of the reduced weight. If you need to lose up to 5 kg of excess weight, then the "Attack" only needs to be extended by 2 days, from 5 to 10 kg - 3 more, from 10 to 20 kg - 5, from 20 to 30 kg -a week. When it exceeds 30 kg, the duration of the period will be 10 days.
The second phase "Alternate" is the basis of the Duncan diet. Its duration also depends on excess weight. It is necessary to adhere to the nutritional phase until weight loss reaches the required weight. On average, the "Alternate" or "Cruise" period lasts from 2 to 6 months.
The duration of the third phase "Consolidation" depends on the number of pounds thrown. Every kg lost is 10 days of batch.
You should make phase four "Stability" a habit for the rest of your life, as it helps keep your weight in check and stay healthy.
Description and rules of the stages
First, the body needs to be prepared to cut portions, then the process of weight loss begins, then it is necessary to consolidate the results and get used to a new lifestyle free of harmful products.
Attack
During the Attack phase, the body must be adjusted to burn fat. You can eat at any time of the day, but only certain foods.
Meat and fish should be boiled or steamed. It is permissible to add vanilla or coconut powder to the yogurt.
Alternate or Journey Hành
The trip is alternate days of plants and protein. You can rotate them for 1 to 5 days. Nutritionists recommend following a 1/1 or 2/2 regimen. As a protein, you can consume products from the attack phase and low-fat curd, kefir.
Important!It is strictly forbidden to consume potatoes, rice, peas, butter and cereals.
Mount or merge
A more benign phase at which Duncan's menu allows you to indulge. Once every 7-10 days, you can arrange a weekday and eat in moderation as you like. But at the same time, for the same time, it is necessary to spend 1 day unloading, completely protein.
Rice, peas, pasta, potatoes and beans are only allowed to be consumed twice a week. Cheese and bread also need to be cut back.
Stability
Pierre Dukan recommends sticking to the Stabilization phase menu for the rest of your life. This nutrition helps you to form a right lifestyle smoothly.
The main principles of the fourth stage:
- Drink up to 2 liters per day. Clean water.
- Exercise, walk in the fresh air for half an hour every day.
- Do a protein fasting day once a week.
- Start each morning with 3 tablespoons. l. oatmeal
Product table approved for each stage
| Diet period | Products are allowed |
| Attack |
|
| alternate |
|
| Mooring |
|
| Stability | You can eat anything, but in moderation. However, it is advisable to switch to a proper diet. |
Sample menu for each day for all stages
Example weekly menu descriptions for all phases of the Duncan diet:
| Stage | Breakfast | Dinner | Dinner |
| Attack |
|
|
|
| alternate | Protein day:
Belkovo - vegetable day:
|
|
|
| Mooring | The menu is almost the same as the alternate phase ration. Now you can eat pasta twice a week, boil potatoes with the skin on, or make soups with them. | ||
| Stability | Any recipes are made from natural products for proper nutrition. |
Note!You can develop your own menu for each day of the Dukan diet.
Food recipes
Duncan Diet boasts a wide variety of recipes. All of them are made from only foods that are allowed in the diet.
Duncan soup
The soup requires the following ingredients:
- 500 ml of chicken broth;
- 1 smoked chicken thigh;
- 1 onion;
- 2 tbsp. l. oat bran;
- half a teaspoon of vegetable oil;
- 1/2 teaspoon turmeric
- seasoning and salt to taste.
It should be prepared like this:
- Sliced onion.
- Lightly coat the pan with oil so that the onion turns a little brown.
- Remove the skin from the ham, separate the meat and bones, and chop into small pieces.
- Pour the broth over the sautéed onions and add the oat bran and meat to it.
- Bring everything to a boil over low heat and let it simmer for 15 minutes.
- Then, add turmeric, spices, and salt, if needed, and mix.
Note!If the smoked ham is already salty, then it is better not to add salt to the broth.
Cheese casserole
Diet casseroles are made without sugar and salt, ideal for the Alternating Phase protein day.
The following components are required:
- 500 g fresh low-fat cottage cheese (not granular);
- 4 chicken eggs;
- Alternative path.
The step-by-step preparation of low-calorie sugar looks like this:
- Mash the curd and mix with the eggs.
- Soak the sweetener with a little water and then add it to the curd, mix well.
- Spread a piece of butter on a baking dish.
- Put the curd in an even layer and put it in the oven for half an hour at 170°C.
Note!To prevent the casserole from burning and sticking to the baking tray, you can sprinkle bran over the pan.
Du Mayonnaise
Du-mayonnaise for Attack is prepared from the following products:
- 3 raw egg yolks;
- 100 ml of vaseline oil;
- 1 teaspoon mustard;
- 1 teaspoon apple cider vinegar (can be substituted with wine);
- a few drops of lemon juice;
- a little salt;
- half a sugar substitute.
According to the algorithm, you need:
- Beat egg yolks with salt.
- Add sugar substitute and stir.
- Slow in 1 tsp. Pour in liquid paraffin, stir gradually.
- Continue to beat the mixture, pour in vinegar and lemon juice.
Another variation of Du mayonnaise suitable for the Attack phase. For him you will need:
- 300 ml of light yogurt without additives (can be replaced with diet curd);
- 3 hard-boiled egg yolks;
- 1 teaspoon mustard;
- Salt and pepper to taste.
You need to cook it like this:
- Mash the yolk with a fork until smooth.
- Add yogurt and mix well.
- Add salt and mustard with pepper, mix again.
Pierre Duncan's Vegetable Diet for Meat Intolerance
Vegetarians will find it difficult to stick to the Duncan diet, especially on protein days. However, there is an effective method to transfer it without interruption - replacing animal protein with vegetable protein. Soy will help a lot here. In the third stage, it is necessary to increase the amount of vegetables in the diet.
results
During the attack phase, rapid weight loss from 2 to 7 kg. In the second stage, all excess mass is thrown out, as this is the target facing the alternate phase. At the final stage, the results are consolidated, so 1-2 kg can be lost.
Contraindications
The Dukan diet has many contraindications, therefore, before using it, you must definitely consult a doctor.
Note! Although this nutrition approach was compiled by one physician, it has received many critical reviews from other experts and nutritionists.
Its contraindications are:
- the breakdown of the kidneys and liver;
- hypertension;
- the presence of problems with the gastrointestinal tract;
- hormonal disturbances and disruptions of the endocrine system;
- old age or adolescence;
- pregnancy or lactation;
- allergic to vegetable protein or lactose.
Advantages and disadvantages
Dr. Pierre Duncan's weight loss diet has many advantages:
- There is no hard limit on the amount of food consumed.
- A balanced and varied diet.
- Rapid weight loss at an early stage, giving motivation to continue the diet further.
- Losing weight slowly in a healthy way and a period of fasting will not allow you to regain the lost weight.
This technique exhibits the following disadvantages:
- The function of the liver and kidneys is impaired.
- Metabolism slows down.
- Appetite is suppressed, so often tired and sleepy.
- Due to the excessive production of ketones in the body, an unpleasant odor is emitted from the mouth.
- Avitaminosis.
- Presence of constipation.
- Hormonal imbalance.
Frequently asked questions about the Duncan diet
Despite the detailed description of each stage of the Duncan diet, people still have many questions.
What is danger?
Pierre Duncan's diet can be dangerous if the person losing weight disrupts the work of certain organs and body systems and is not advised by a doctor. In other cases, such food cannot cause serious harm to the body.
Can I use it while pregnant and breastfeeding?
Pregnant and lactating women should not adhere to this diet. Duncan's daily diet menu cannot provide all the necessary nutrients and vitamins for the body. And during the tough fasting days, stress and fatigue kick in, which can be harmful to young mothers.
Is wine okay?
Alcohol is not recommended, but it can be used to prepare food.
Note!Alcohol is high in calories and unhealthy. In addition, being intoxicated will reduce the motivation to boost the mood of the person who loses weight, as it reduces his strength, will and desire for something.
Is it possible my dear?
The Dukan food system forbids eating not only honey but also dried fruit with nuts. They contain high levels of glucose, like some berries.
What bran do you use?
The most useful is oat bran, whose use should begin daily. This is a simple yet effective way to kick-start your metabolism, which is slowed down on any diet.
What is COM?
COM stands for skimmed milk powder. It is difficult to find in ordinary stores, but it is often used in the preparation of dietary products from the Duncan diet.
What to do in case of trouble
Because the diet is quite extreme, it will be difficult for people who are just starting to lose weight to get used to it. You should not give up in the event of a breakdown, you just need to continue to follow the program even more, as if there were no violations. However, an additional day of the period at which overeating occurs will be required.
Note!If something goes wrong, it helps to increase your strength load to burn off the calories you've accumulated.
Dukan foods can truly be considered the "queen" of all diets. Over the years of its existence, it has helped thousands of overweight people desperate to lose weight. Despite the negative reviews of doctors, ordinary people who have tried it all show the effectiveness of this technique. It will take a lot of patience and willpower to hold out for the entire time it takes, but the results will pay off with interest.