The Ducan diet has been known to many since the 70s. It was one of the first low-carb diets to work well and be loved by people. And I especially liked the fact that the diet adapts to any weight. Therefore, you need to first calculate your BMI and find out what weight will be ideal for you. The duration of each phase of the Ducan diet will depend on this.
The good thing about this diet is that the final phase of the Ducan diet consolidates the results and prepares the body for the transition to a regular diet. But do not take this fact for granted. Even after such a well-thought-out diet, you can gain back the lost pounds if you do not monitor your diet.
The Ducan Diet is unfortunately not suitable for vegans. During this diet, you must consume large amounts of protein. Plant-based sources of protein do not solve this problem - they still contain carbohydrates that are prohibited on the diet. But vegetarians can still try the Dukan diet for weight loss.
Ducan Diet Phases and Fundamentals
The Ducan Diet is a low-carb diet that is divided into phases. Its creator believed that a person can lose weight without any special restrictions, if he observes a certain ratio of KBZHU. At first, you will need to consume as much protein as possible, but carbohydrates will be prohibited. But moving from phase to phase, you will gradually increase the percentage of carbohydrates and decrease the proteins. How long each phase lasts depends on your weight. In the table below you can see the approximate ratio of the duration of the diet and the extra pounds that you want to lose. And to find out your ideal weight and how many kilos you need to lose, calculate your BMI.
Disruptions can occur during the Ducan diet. And this is an absolutely normal reaction of the body to restrictions. In this case, you do not need to panic and forget about the diet. You need to react to a deviation in nutrition immediately. First, if you ate a piece of cake or a packet of chips, you need to stop there. Many continue to eat food that is unsuitable for Ducan, which negatively affects the results. If you fell through during the first phase, the attack, then you just need to add one or two more days to the deadline. In all other phases, after the breakdown, it is worth making a protein fasting day.
The "attack" phase in the Ducan diet is the most important. You must start the diet right, otherwise the lack of results will kill all the desire to follow its principles. Prepare to eat a lot of protein during the attack. But carbohydrates must be completely eliminated.
Attack is the shortest phase in the Ducan diet. It is aimed specifically at losing weight. Therefore, she is quite strict, which was the reason for her short term. The protein diet cannot be continued for long, or you may get intestinal or kidney problems.
The Ducan Diet allows the following foods during an attack:
- Meat: beef, rabbit, chicken, turkey, lean ham;
- Fish of all sorts (including fatty, rich in omega-3) and seafood;
- Dairy products: natural yoghurt, cottage cheese, skim milk, low fat cottage cheese;
- Oat bran - no more than 1. 5 tbsp. l per day;
- Calorie-free sweetener: both synthetic and natural are allowed;
These foods, other than bran, can be eaten without restriction. You can cook any dish from the permitted products and eat it at any time. However, the portions should still be controlled a little. If your diet is too high in calories, you will have the opposite effect of your diet. But on the other hand, it is better not to fast on purpose to avoid breakdowns.
To keep the diet fresh, it is allowed to add spices, lemon zest, garlic, onions, vinegar and mustard.
Protein can get a little boring, so you should diversify your diet with Dukan dishes. You can even change your favorite pudding or cutlet recipe by simply swapping out the fat-free foods and cutting out the banned ones. And bran can be used as a substitute for flour.
For your Dukan breakfast, you can make yourself an omelet with low-fat cheese, bran pancakes, yogurt with cottage cheese, or cheese and meat slices. Lean beef, turkey or chicken with the addition of spices and herbs, biscuit with cheese or fish are suitable for lunch. As an option for dinner, you can choose a squid salad with egg, seafood or cutlets.
Alternation or Cruise
During the cruise phase of the Ducan diet, you eat an attack diet but start adding vegetables to your diet. Its term is determined at the rate of 1 kg of excess weight for 6 days. That is, if you plan to lose 10 kg at the beginning of the diet, the Ducan cruise lasts 60 days. Tomatoes, cucumbers, spinach, green beans, cabbage, bell peppers, mushrooms, asparagus, dill, eggplant and zucchini are allowed. But potatoes, corn, peas, beans and avocados are strictly prohibited, although they are also vegetables. Don't forget about bran - 2 tablespoons a day.
While cruising, you can gain a couple of kilos, but don't be alarmed. During a protein attack, you lose not only excess fat, but also water. By introducing vegetables into the diet, the body restores the fluid balance in the body. Therefore, on the scales you only see water. But if you take measurements, you will see that the extra centimeters on the sides have not increased.
An alternation or cruise on the Ducan means a combination of only protein days and days when vegetables are allowed. There are different programs for this alternation. You can choose from 5/5 (5 days on proteins and 5 days on proteins with vegetables), 7/7, 5/2 and 1/1. But you can come up with your own plan. It all depends on how you feel more comfortable.
You should only go to this part after the excess weight has already been dropped. The main purpose of the “consolidation” phase comes from its name: it consolidates the result. At this point, the menu becomes much more diverse. You can already eat more high-calorie and carbohydrate foods. The strengthening is divided into two equal parts, and their duration depends on the selected weight program.
During the entire “fixing” phase, you can eat a serving of fruit per day. Apples, melons, grapefruit, kiwi, peaches, mangoes, nectarines and pears are the best fruits for fixing according to Dukan. However, carbohydrate bananas, cherries, cherries and grapes are still banned. Also, bread (no more than two pieces per day) and hard cheese (up to 40 g) are allowed. You can also add more fatty meats like pork to your diet. It can be not only a chop, but also a couple of pieces of bacon.
To calculate the duration of the fixing, you need to multiply the excess weight at the beginning of the diet by 10. That is, if you were planning to lose 10 kilos, the fixing should last 100 days.
Don't forget to add 2 tablespoons of bran to your daily diet.
In the first half of the fixing, pasta, cereals (rice, couscous, buckwheat and oatmeal) and potatoes are included in the diet. But you need to do this gradually and start with a serving of no more than 250 grams. You can afford such lunch or dinner once a week. In the second half of the phase, these carbohydrate meals can be consumed 2 times a week.
While fixing, you can take yourself one day off from your diet once a week. But that doesn't mean you can run for a burger and pizza. Your diet should not be very different from the diet, but one small portion of the forbidden dish and a glass of wine are allowed. This will help you stay on track.
Don't forget about a protein day once a week. This is necessary for weight management. Without such a fasting day, there is a risk of gaining a few pounds back.
Stabilization is the final phase of the Ducan Weight Loss Diet. It is focused on the final consolidation of the result. But this is no longer a diet - it is already a healthy lifestyle. During the Dukan stabilization, you are allowed to eat all your favorite foods, but you need to adhere to certain rules:
- Spend a squirrel fasting day every week.
- Add 3 tbsp daily. l. oat bran for food.
- Exercise for about 20 minutes a day.
- Eat intuitively and avoid overeating.
- Drink at least 1. 5 liters of water a day.
Allowed drinks for all phases
During the first three phases of Dukan - attack, cruise, and anchor, you must cut out all high-calorie drinks. Tea and coffee are allowed only without sugar. But if you are used to sugary drinks, then you can add a sweetener without calories. But skim milk can be added. Soda without added sugar is also allowed. And, of course, don't forget about water.
Alcohol should be avoided during the Ducan Diet. It is allowed only in the setting stage, but not more than a glass of wine once a week.
Sports during the Ducan Diet
In almost every diet, exercise plays a major role. The Ducan diet is no exception. If you want not only a thin, but also a toned body, then take at least half an hour a day for exercise. But if for some reason you cannot play sports, then you should walk a lot and refuse the elevator. It's free, doesn't take a lot of time, and most importantly, you burn calories and load your muscles.
If you still decide to go to the gym, then give preference to cardio workouts. But the power ones should be reduced to a minimum. You can gain volume due to muscle growth, which is what happens on a protein diet. As a result, you don't see results and quit the diet.
What do doctors and nutritionists say about the Ducan diet?
The main advantage of the Ducan diet will, of course, be weight loss. But its special difference is the preparation of the body for the transition to a regular diet without gaining weight. This is why the diet lasts so long. Other advantages of the diet are:
- Ease of planning.The Ducan diet contains only prohibited and permitted foods. And you already decide what to cook for yourself for lunch. It also has a positive effect on the psychological side. You don't have to follow a strict menu every day, so there will be fewer disruptions.
- Improves skin condition.For many, rashes appear precisely because of improper nutrition, in particular, because of sweet and fast food. You will see for yourself how your skin will clear and glow in the first weeks of the diet.
- Fast results.During the first phase, the attack, you will lose the most kilo. This is very motivating to continue the diet further, because you can see its effectiveness in practice.
A study was conducted on the effects of low-carb diets on human health. And one of the latest discoveries was the fact that blood pressure, blood sugar and triglycerides were reduced. However, this trend was only proven in women, when the Ducan diet did not produce similar results in men.
Another experiment has shown that low-carb diets affect our hunger. Tests have shown that those who followed this diet had lower levels of ghrelin. It is an enzyme that is responsible for human appetite. This means that on the Ducan diet, due to the high percentage of proteins in the diet, you will disappear from the constant feeling of hunger.
But if you are at risk of kidney stones, then the Ducan diet will not work for you. The high protein content can only make the situation worse.
Preparing for the Ducan Diet
Once you've decided that the Ducan Diet is right for you, then you don't need to change your diet right away. There are several steps you need to complete on your way to preparation.
- Read all the rules.This is the most important thing at the beginning of the Ducan diet. If you misrepresent the list of permitted foods, then the effect of the diet simply will not be. To avoid learning this list, just stick it on your refrigerator.
- Get rid of unnecessary products.To get rid of temptations and keep yourself safe from relapses, first finish or get rid of prohibited foods. Maintaining a strict protein diet is very difficult when there are chocolate and chips in the kitchen.
- Find some bran.Oat bran is essential on the Ducan diet. In addition, you can cook a lot of different dishes with them. And this will greatly diversify your diet.
- Calculate the timing of all phases.Carefully calculate the timing of each phase. They depend on how many pounds you want to lose.
Summing it up
The Dukan Diet for Weight Loss is not the fastest, but very effective. Prepare to give up your favorite foods for a couple of months. And if you are not ready for this, then you should not start a diet. Many people quit the Ducan diet immediately after an attack because they have already achieved a certain result. But usually it ends with a set of pounds thrown off. Therefore, you should think several times before starting such a diet.