Ducan’s Diet – Diets. Tips on how to lose weight
The Ducan Diet or the Princess Diet is one of the few modern weight loss systems developed by an experienced nutritionist and gives a good stable result in most cases. The Ducan diet has many adherents among Hollywood celebrities, there is evidence that Catherine Middleton, before marrying Prince William, lost 2 sizes with her help. However, the Ducan diet has no shortage of criticism. Is it right for you personally? The answer to this question depends on many factors, from motivation and patience to food availability and your culinary skills. Only by carefully studying all the requirements and contraindications, you will understand whether you should get rid of excess weight using this particular diet. And “Culinary Eden” will help you figure out what the Ducan diet is.
To begin with, Pierre Ducan is a practicing Parisian nutritionist who began his career in 1975. At that time, the problem of excess weight was not nearly as relevant as it is now, and doctors knew only one way to lose weight: reducing portions and reducing the calorie content of food. When Pierre Dukan was approached by an obese patient who was not helped by this method, the young doctor suggested that he try his own diet – a lot of fluids, lean meat and a complete rejection of fats and fast carbohydrates. The success of the patient – minus 5 kilograms in 5 days – inspired Pierre Ducan to create a whole range of measures for losing weight and maintaining a figure for many years. You can learn about the principles of the Dukan diet, as they say, first-hand from the book “I can’t lose weight”, which was written in 2000 and quickly became a bestseller.
What is the Ducan Diet
The basis of the Ducan Diet is a list of 100 permitted foods and 4 stages of weight loss: attack, cruise, consolidate and stabilize. Allowed foods include almost all types of lean meat, poultry, fish and seafood, as well as eggs, low-fat dairy products, soy products, olive oil, mushrooms, vegetables, herbs and spices – that is, elements of a healthy diet recognized by all nutritionists, the so-called species nutrition of homo sapiens. For the last two steps, there is a compromise – a list of acceptable foods, which includes starch, sausages, sweet sauces, yoghurts, wine, soy milk and coffee.
The most interesting, challenging, and criticism of the Ducan diet is the stages or phases of weight loss. If you are not ready to go through all 4 phases, it is best not to start. The quick success of the first, most severe phase can lead to health problems, and the result will not last long if you ignore further recommendations of Pierre Ducan.
The first phase – attack – provides only protein food for 2-7 days: boiled meat and fish, liver, low-fat cottage cheese. During this time, the body loses excess fluid, which is outwardly expressed in getting rid of 2-3 kilograms – a good motivation to start. To normalize bowel function, you need to eat 1-1.5 tablespoons of oat bran every day.
Without delaying the attack phase, it is recommended to proceed to the second phase – the cruise. Here, a loss of about one kilogram per week is expected, based on this, and its individual duration must be calculated. During the cruise phase, unsweetened vegetables are added to protein foods: one day protein, the other vegetable. You can season your food with spices and herbs. The amount of bran increases to 2 tablespoons per day.
The consolidation or consolidation phase is a smooth exit from the diet and consolidation of the results. Bread, cheese, fruits are added to protein products and vegetables, but no more than 2 servings per week. One day a week should definitely remain protein. This stage is quite long – 10 days for each kilogram dropped at the previous stages. The amount of bran increases again – 2.5 tablespoons per day.
The stabilization phase is the removal of restrictions. However, two simple conditions remain: one protein day per week and 3 tablespoons of bran per day. It is recommended to adhere to such a diet for a lifetime in order to maintain the weight at the achieved level. To reliably consolidate the result, exercise at least 20 minutes every day.
As you can see, you will not have to starve on the Ducan diet, because the amount and time of food is not limited by anything – at any time, even at night, you can eat boiled meat with a salad of fresh vegetables. The likelihood of breakdowns that often accompany many diets is minimized here. If you are not limited in funds and you can always buy fresh meat, fish, cottage cheese, vegetables, and then cook many delicious dishes from them, then losing weight will be easy and pleasant. When it comes to bran, you don’t have to eat it neat. In the last two stages, you can add bran to baked goods, soups and cocktails.
Note that Russian-speaking Internet users who trust the forums of “comrades in misfortune”, but have not familiarized themselves with the primary sources, deprive themselves of a lot. Dukan’s online Russian language weight loss guides focus exclusively on nutrition, while the author is not limited to this aspect. In addition to drawing up a menu, Pierre Ducan focuses on a positive attitude, seeking other pleasures besides food, physical activity, accelerating metabolism, building muscles, stretching, exercises that can be done in between. In addition to the lists of permitted and acceptable products, the author gives recommendations on their preparation, compatibility, and taste improvement. On the official website of Pierre Ducant you will find exercises for tightening the skin of the face, notes on aromatherapy, yoga and the benefits of green tea. We can say that the Ducan diet is a balanced system for maintaining health, activity and youth.
Why the Ducan diet helps you lose weight
The effectiveness of the Ducan diet, like the Atkins and other ketogenic (low-carb) diets, is due to changes in metabolism. In simple terms, prolonged lack of carbohydrates in the diet lowers blood glucose levels, and insulin production slows down, as a result of which the body begins to use fat cells as an energy source. In addition, the body spends much more energy on the assimilation of proteins and fats than on the assimilation of carbohydrates, therefore, when eating proteins with a small amount of fat, a person loses weight faster, but at the same time has the opportunity to build muscle mass, which in turn consumes more energy than adipose tissue.
With a reasonable approach, the Ducan diet will not only help you lose weight, but also get rid of chronic colds and cellulite, make you more active, able-bodied and cheerful. Meat, fish, vegetables and fruits are human species nutrition, which simply cannot harm health, since it is on such food that we evolved and became who we are now. And the excess of fat, sugar and other simple carbohydrates, which appeared in the human diet quite recently, about 50 years ago, on the contrary, is alien to our nature and is the main cause of excess weight and related diseases.
Side effects and criticism of the Ducan diet
Like all effective remedies, the Ducan Diet has side effects that you should be aware of in advance. The most dangerous and categorically forbidden is to lose weight according to Dukan for nursing mothers. In the early stages of the diet, due to an excess of proteins and a lack of fats, vitamins, minerals and other important elements in the body, metabolic processes change, which immediately affects the quality of breast milk. Since the baby will not receive a balanced diet from milk, his immune system may suffer and development may slow down. Young mothers are strongly advised to postpone the Ducan diet until feeding is completely stopped – you will have time to lose weight after, you do not need to sacrifice the first months of your baby’s life. Naturally, during pregnancy and planning pregnancy, Dukan weight loss is strictly prohibited.
In addition to pregnancy and lactation, there are other contraindications for the Ducan diet. Its first stage can be dangerous for people with kidney disease. With an excess of proteins, the load on the kidneys increases several times, and the existing problems are exacerbated. In addition, a deficiency of vitamins, trace elements and fats in the first stage threatens with a weakening of the immune system, general weakness, dizziness and intestinal problems. That is why the attack phase cannot be extended for more than a week. When planning the attack phase, do not focus on the feeling of hunger, since with an excess of protein, hunger dulls. The decision to discontinue the first phase should be based on overall health. If you only need to lose a few pounds, limit the first stage to 2-3 days.
Another target for criticism of the Ducan diet is the presence of controversial items on the lists of allowed and acceptable foods: sweeteners, flavorings, milk powder, crab sticks, sausages, canned food, low-calorie cheese and dairy products. Pierre Dukan does not insist on these products at all, but he included them in the food system as a compromise for the inhabitants of megacities, who are limited in time and do not always have access to fresh high-quality products. What to choose for lunch – fresh steak or canned tuna – is everyone’s personal business.
As with everything in life, it is important to stick to the golden mean in losing weight. It depends only on you whether the Ducan diet will help you lose weight or harm your health. Lose weight wisely and be healthy!