The Ducan diet

This diet was developed by French nutritionist Pierre Ducan. It became especially popular in 2000, after the publication of the book of scientists "I can not lose weight", where the basic principles and characteristics of this diet are described in detail. The publication has sold millions of copies worldwide and has been translated into 32 differentSince then, five more books have been published in which Dr. Dukan shares recipes for meals every day ("60 Days with Dr. Dukan", "350 Ducan Diet Recipes", "Ducan Slow Cooking Recipes", "Ducan Diet Desserts").

However, this technique has a mixed reputation in the scientific community. For example, in 2013, American doctor, weight loss expert Louris Aronie criticized the diet at an international seminar in Austria on lipid metabolism and the principles of healthy eating. He argues that long-term low-carb diets have a negative effect on kidney function and can lead to kidney failure. In addition, Pierre Ducan's technique, although it can lead to weight loss, is almost always fraught with "collapse" and subsequent return of lost weight.

Since January 2014, Pierre Ducan has been removed from the register of doctors for violating the professional code (he treated medicine as a business and too aggressively promoted his own diet plan). But as early as 2016, this method was ranked 34th out of 38 in the ranking of "Best Diets for Healthy Eating". It is important that the list of such a promising name was created not by anyone but by the American Council of Health Expertsconsisting of experienced nutritionists, endocrinologists, cardiologists and psychologists. If they recognized the methodology of the "disgraced" Frenchman as worthy of mention in the list of the best products in the industry, then it is not so simple. Let's try to understand the basics.

Abbreviations (reductions) in the Ducan diet

Describing his methodology in articles and books, Pierre Ducan actively uses abbreviations that have long been "popular", widely used on the Internet, and have become almost standard for discussing a number of nutritional issues:

> zxtable border = "1" cellpadding = "0" >Reduction Decryption DD The Ducan diet OO Oat bran ON wheat bran RO Rye bran QC Cornstarch ZHZhK Cocktail for burning fat Sahzam, Shugarzam Sugar substitute Krahsod A dish containing starch BW Pure protein days BO Protein and vegetable days PV Proper weight TV current weight ЖВ Desired weight HB Initial weight HOLIDAY Festive table warhead Protein Thursday COM Skimmed milk powder KD Critical days ADD Eligible products cruise Stratified stage Fix it Consolidation stage little one Stabilization stage 1/1, 2/2, 3/3, 4/4, 5/5, 5/2 Schemes used in the alternation stage

The mechanism of action of the Ducan diet

The basis of the diet is a state of ketosis - a natural metabolic process characterized by carbohydrate starvation of cells. Due to the reduction of simple sugars, the body switches to a special mode of operation, in which energy from its own fat depots is used to ensure vital activity. Therefore, the Ducan diet is based on "increased" consumption of protein-rich foods and limiting the amount of carbohydrates and fats:

• protein of animal or vegetable origin is digested for a long time, which provides a long-lasting feeling of satiety;
• to digest such food, the body needs more energy than for products of other categories (fats, carbohydrates, etc. ).

Pros and cons of the Ducan diet

You can find many positive reviews about the Dukan food system on the Internet. They include:

• relatively rapid weight loss;
• there are no serious restrictions on portion sizes;
• it is possible to adapt the menu to your own desires and material possibilities: meat dishes can be replaced with low-fat offal, dairy products, cheeses, cheaper varieties of fish can be used;
• no need to count calories.

Weight loss experts warn patients that weight loss with the Dukan diet is possible, but the following side effects may occur:

> zxtable border = "1" cellpadding = "0" >Lack of vitamins, trace elements Dukan's diet provides for a strict restriction of certain foods consumed. As a result, the body does not receive the necessary nutrients. Increased stress on the kidneys The breakdown of proteins in the digestive tract is accompanied by the release of acetone. With a proper, balanced diet, its excretion is small, ie it is within normal and imperceptible. High concentrations can lead to cerebral edema, respiratory disorders, heart failure, disturbances of consciousness, and even death. Lack of lipids Fat is an important component of the human body, ensuring the proper functioning of many systems. Prolonged deficiency will lead to reduced production of many hormones, disruption of internal organs. Fans of the Ducan diet often suffer from menstrual disorders and inability to conceive. Weight loss through ketosis In the first stage, weight loss occurs due to fluid loss. In this case, as a rule, no side effects are observed. As soon as the body begins to use body fat as fuel, the body enters a state of ketosis, begins a large-scale restructuring of many systems, accompanied by migraines, irritability and depression. All this increases the risk of developing heart disease, heart attack and stroke. Sweeteners Pierre Ducan suggests replacing the usual sweets with alternatives made with sweeteners. The most famous is aspartame. Numerous studies have identified more than 90 symptoms associated with its use. In addition, the consequences are truly catastrophic: from spasms and pain in the joints to multiple sclerosis and lupus erythematosus. Poisoning with protein breakdown products The body can only absorb a certain amount of protein. Everything else will rot inside the gut, releasing toxic breakdown products. This can be evidenced by bad breath, common in those who lose weight according to the Ducan system. Indigestion, stool problems Unprocessed protein causes the activation of pathogenic microflora, which disrupts the absorption of nutrients. Lack of fiber, vegetable fiber and fat can lead to long-term constipation.

All this must be taken into account before switching to a diet.

Where to start

You need to start preparing for the diet by carefully studying its stages. Each of them will be discussed in more detail in a separate paragraph of the article. It is necessary to emphasize the basic principles and regulations, the necessary products for the first time. Pierre Ducan advises to clean the refrigerator of "forbidden" products. According to him, this is a good way to avoid damage.

The process of protein breakdown, as already mentioned, is accompanied by the release of toxic substances. Therefore, it is necessary to drink enough clean drinking water every day. The usual norm is 30 g per 1 kg of body weight for those who want to lose weight - about 1, 5-2 liters per day. Water will help remove toxins from the body, somewhat relieving the burden on the kidneys and organs of the urinary system.

It is also better to study recipe books (for example, to create the most varied menu for yourself for the week). It is advisable to clearly plan your diet for the next 2-3 days, making an accurate list of grocery purchases in advance. This will help avoid unplanned meals, harmful "snacks".

The essence of the Dukan protein diet

The essence of the protein diet can be reduced to the following basic principles:

1. The products are divided into two main categories: prohibited and permitted.
2. The basis of the diet is food rich in protein.
3. Carbohydrates and fats are almost completely excluded.
4. The amount of salt intake is kept to a minimum as it retains water in the body.
5. Alcoholic beverages are prohibited, only in the final stages it is allowed to use dry white wine for cooking.
6. The products on the "allowed" list are practically unlimited in terms of consumption.
7. Oat bran is one of the main food products. They improve digestion and reduce the risk of constipation.

Nutritional characteristics according to Ducan

It will not be easy to stay on the Ducan diet for a long time. The following recommendations will help the body to adapt to some extent, prepare for a serious test:

• you need to think about the diet in advance: gradually reduce portions, add protein foods, monitor water balance;
• study the recipes in advance, prepare some of them. The boring, monotonous menu is the first step on the road to collapse;
• in the first stage it is better to use a ready-made menu during the day. On the Internet you can find detailed tables, based on which you can choose a diet according to your preferences;
• Stress and fatigue should be avoided whenever possible.

The four phases of the Ducan diet

The Ducan diet has four main phases:

1. An attack during which the main weight loss occurs. It lasts about five days.
2. Alternation aimed at long-term weight loss. It lasts until reaching the desired weight, it may take several months.
3. Fixing allows you to fix the result. The duration of this phase is calculated by a certain formula and depends on the number of kilograms lost.
4. Stabilization that allows you to keep the result as long as possible.

Attack - the first phase of the diet

The attack is the first and shortest period of Ducan's diet, which lasts from two to ten days. It all depends on the amount of extra pounds. The easiest way to calculate the ideal weight is to subtract 100 cm from the height. For example, for a height of 168 cm, the optimal body weight will be 168-100 = 68 kg.

Then you need to select the duration of the attack phase:

> zxtable border = "1" cellpadding = "0" >Excess weight Duration Less than 5 one Less than 10 3 10 to 20 5 Over 20 6-10

At this stage, you must adhere to the following rules:

• strictly follow the menu, do not miss meals;
• consume at least 1-2 tablespoons of oat bran daily;
• Do not limit yourself to portion sizes.
• exclude high-intensity training, a light walk is enough.

List of authorized products:

• beef;
• horse meat;
• veal;
• offal: tongue and liver;
• bird;
• rabbit;
• ham of any meat with a fat content of up to 4%;
• fresh fish;
• smoked fish with a mass fraction of not more than 10%;
• canned fish without oil;
• Seafood;
• chicken eggs (protein only);
• low-fat dairy products;
• coffee tea.

List of prohibited products:

• pork;
• Lamb;
• sugar;
• confectionery and flour products;
• vegetable oil;
• butter;
• ketchup;
• mayonnaise;
• cream.

Allowed in reasonable quantities:

• up to two tablespoons of sugar-free tomato paste;
• rosehip broth prepared from two tablespoons of fruit;
• gelatin, agar-agar;
• crab sticks up to 8 a day;
• lemon as a spice;
• balsamic vinegar;
• soy sauce;
• cumin, parsley, onion;
• sugar substitutes.

Preferred cooking methods:

• double boiler;
• grill;
• oven;
• stewing without oil or fat.

Alternation - second phase

In this phase:

1. Protein days should alternate with protein-vegetable days.
2. During protein days you can eat all the foods listed in the list of permitted in the previous paragraph.
3. The scheme of alternation can be different, chosen according to feelings, personal preferences. It can be 1/1 (one protein day, one protein-vegetable day) or 2/2, 3/3, 4/4, 5/5, 5/2.
4. Vegetables should preferably be eaten raw or steamed, grilled, boiled and stewed, baked in the oven.
5. Salads should not be seasoned with oil, but you can add skim yogurt, balsamic vinegar, garlic, herbs.
6. It is still necessary to consume 1-2 tablespoons of wheat bran daily.
7. Physical activity can be increased by adding a small set of strength exercises to daily walks.

During the first two weeks there is a cessation of weight: it does not shift from a certain value, even with a calorie deficit. This is a completely normal phenomenon due to the body's protective reactions.

The following vegetables may be added to the list of permitted foods:

• cucumbers;
• tomatoes;
• radish;
• spinach;
• asparagus and asparagus;
• cabbage;
• celery;
• through;
• dill;
• any salad;
• eggplant;
• zucchini;
• mushrooms;
• pepper.

Under the ban are: peas, lentils, red and white beans, potatoes, corn. You should also limit the consumption of carrots and beets.

Phase - consolidation (consolidation)

At the fixing stage, the weight does not change. This phase helps a person to return to a more familiar diet, to adapt to it again. This period is considered the most difficult: few people are able to develop eating habits on their own, get rid of complexes, self-doubt and achieve harmony with their own body. All this is much easier to do with the support of a competent psychologist. The lack of psychological advice and support can be considered another shortcoming of the Ducan diet - it may be possible to withstand difficulties, limitations, but how to learn to live again in your "new-old" body?

So, the method of weight loss "from Dukan" is used, is coming to an end, the last step remains - decide the duration of rehabilitation. Depends on the number of pounds lost:

> zxtable border = "1" cellpadding = "0" >The number of pounds lost Duration of the fixation phase Less than 5 60-90 days 5 to 10 At least 100 days 10 or more At least 200 days

At this stage:

• additional products are introduced in the menu, but their portions are strictly limited;
• 6 days a week it is necessary to adhere to a protein-vegetable diet, one day is reserved for protein foods;
• continue to consume 1-2 tablespoons of bran daily;
• increase physical activity, gradually increase the duration of training to 40-60 minutes.

This phase should be divided into two approximately equal intervals, each of which will correspond to new products:

> zxtable border = "1" cellpadding = "0" >Products that will be introduced in the first half of the consolidation phase Products to be introduced in the second half of the consolidation phase

• wholemeal bread with bran - up to two slices a day;
• daily serving of fruit;
• portion of starchy foods - one per week;
• a festive, favorite dish of the week.

• two servings of starchy foods a week;
• two festive meals a week (but on different days).

These products can be introduced together with vegetables and used as snacks.

Phase - Stabilization

Pierre Ducan and supporters of the diet that bears his name advertise this method of eating as complete, balanced and perfectly suitable to adhere to it for the rest of their lives. He specifies:

1. You need to eat according to the rules of the consolidation phase.
2. It is better to take vegetables and animal proteins as the basis of the diet.
3. It is necessary to organize one unloading day a week - protein Thursday.
4. It is worth continuing to use oat bran.
5. Do not forget about the daily norm of clean drinking water.
6. Do 3-4 full workouts a week, walk every day for at least 25 minutes.

Deviation from these rules, according to Ducan and his followers, is strictly forbidden, otherwise the lost weight will return.

Breakdown of the diet

However, long-term nutrition "according to Dukan" still leads to serious changes in the body. People who lose weight often experience vitamin and mineral deficiencies, impaired kidney function and general deterioration in well-being. The body will require products from the list of prohibited products for a long time, which is likely to lead to damage sooner or later. What to do in this case?

> zxtable border = "1" cellpadding = "0" >Stopping during the attack phase

• there is no need to stop the diet or start over;
• increase the duration of the phase by one day;
• drink more fluids: clean water, green tea;
• increase the duration of walks to one hour.

Stopping the alternation phase

• for the first two or three days after breakdown, stick to a protein diet;
• increase fluid intake;
• reduce the amount of salt in the diet;
• increase the duration of the workout, the duration of the walk.

Failure at the consolidation stage Since this stage involves the use of 1-2 festive meals a week, it is enough to exclude the closest ones according to the plan.

In fact, damage can signal serious problems. Especially if fatigue, lowering of blood pressure, loss of concentration and attention are observed. Experts in this case recommend postponing the diet for some time and undergo a comprehensive clinical examination.

It does not lose weight

As already mentioned, at the beginning of the second stage the weight can increase to a certain point. This is due to the following reasons:

1. Weight loss does not consume enough fluid.
2. There is an excess of salt in the food.
3. Weight gain can be caused by premenstrual syndrome, various hormonal disorders and changes.
4. There is hypodynamia - lack of physical activity.
5. Violation of the diet, some other established rules.

The following recommendations will help shift the burden from the deadlock:

• it is necessary to exclude dairy products from the menu for some time;
• be sure to use oat bran: weight gain can be caused by digestive problems;
• increase the norm of clean drinking water;
• make training longer, more intense.

Weight loss at a certain level may also indicate the development of thyroid disease, hormonal disorders. Only a specialist can determine the true causes.

Harm and contraindications

Ducan's diet is strictly contraindicated in a number of cases:

1. People with metabolic disorders.
2. Patients with diabetes.
3. In the presence of pathologies of the kidneys, liver, digestive tract.
4. Pregnant and lactating women.
5. Girls with irregular menstrual cycles.

For people without these problems, the use of the Ducan diet is acceptable, but - again - it is safe to engage in such experiments only under the guidance of a physician.

Expert opinion

The Internet contains many diets that differ in name, effectiveness and efficiency in weight loss, composition, restrictions, reviews. So, what diet should you choose? Just reading reviews is not enough, you need to understand this problem much more deeply, as the result may not be beneficial to health. Setting a goal and focusing only on losing weight is very dangerous and not permanent. This time we will focus on the analysis of the famous Ducan diet. The reviews about it are mostly positive, the menu is quite complete, interesting.

First, the diet contains protein. Meat is digested the longest in the stomach (3-3, 5 hours), which means that you will not have to starve, unlike conventional diets. In addition, there are no restrictions on time and calories, which makes it psychologically easier to follow the principles of nutrition. If we consider the second and third phases of this diet, then the food is not only filling, but also varied, as the diet includes vegetables and fruits. The body does not need the food you have eaten before.

So, let's summarize. The Ducan diet offers:

• rapid weight loss;
• no restrictions on time, calories and amount of food;
• a variety of foods that allow you to cook the maximum number of different dishes and thus prevent dietary depression;
• in the second phase vegetables and fruits are added;
• after such a diet, taste habits change;
• literally changes views on life.

Protein is an important component of the human body. Good metabolism, beautiful hair, toned skin and more. However, an excess of protein in the body can lead to various diseases. First of all, the kidneys begin to suffer as the load increases, as a result they begin to work incompletely, the capacity deteriorates, the acid accumulates and as a result the symptoms characteristic of cystitis and pyelonephritis appear. And if not stopped in time, things can lead to organ transplants. The liver also begins to suffer. So against this background, intoxication occurs, the filtration process slows down, blood vessels suffer and the liver increases in size. This includes the nervous system and the brain. Depression, irritability and vision deteriorate. But we will not bypass the gastrointestinal tract. There is a tendency to constipation, impaired bowel function. Let's summarize:

• many contraindications (pregnancy and lactation, children under 18, kidney and joint problems);
• vitamin deficiency (problems with the skin and nervous, cardiovascular system);
• fat deficiency (gallbladder, constipation, hormonal imbalance);
• due to lack of carbohydrates, mental work slows down;
• a small variety of vegetables;
• restriction of fruits (cherry, banana, grapes) and small portions;
• this is not possible for patients with hypertension;
• impossible in gastrointestinal disease;
• atherosclerosis;
• diabetes;
• suffering from allergies;
• tendency to depression;
• it is impossible for people who do not engage in physical activity;
• people with a high concentration of work (doctors and drivers);
• consequences: heart disease and breast cancer;
• in the first phase there may be serious kidney problems;
• disrupts metabolism;
• raises cholesterol levels;
• rectal problems.

Symptoms of hypoglycaemia may occur due to a lack of carbohydrates. Diets must be followed strictly according to the rules. You can not sit on it for a long time, because the imbalance in the diet can cause a number of diseases. Before deciding to lose weight on this diet, you should consult your doctor. After all, the most important thing is not to hurt yourself.