Ducan’s diet – 5 kg in 7 days

The average daily calorie content is 950 Kcal.

Dukan’s diet is not a diet in its direct sense (like buckwheat), but refers to nutrition systems (just like Protasov’s diet). The author of this nutritional system, Frenchman Pierre Dukan, has over 30 years of experience in dietetics, which has resulted in an effective multiphase weight loss technique.

The Ducan diet menu is based on foods high in protein and low in carbohydrates, such as fish, lean meat and eggs. These products can be consumed without restrictions in the first phase of the diet. Protein low-carbohydrate foods do not contain excess calories and are good at reducing hunger. The author’s version of the diet limits the duration of the first phase to no more than 7 days, otherwise unacceptable damage to health can be caused.

This diet fits perfectly into the modern rhythm of life, when high performance and concentration are required throughout the day, which are difficult to achieve on other low-carb diets (like chocolate).

The duration of the Ducan diet can reach several months, and the diet menu is quite varied and weight loss is not accompanied by stress for the body. And for such a long time, the body gets used to a new, normal diet, i.e. metabolism is normalized.

General Diet requirements of Dr. Ducan:

  • every day you need to drink at least 1,5 liters of ordinary (non-carbonated and non-mineralized) water;
  • daily add oat bran to food (the amount will depend on the stage of the diet);
  • do morning exercises every day;
  • take at least a 20 minute walk in the fresh air every day.

The Ducan diet contains four independent phases, each of which has specific requirements for the diet and the products used. It is clear that efficiency and effectiveness will depend on full and accurate compliance with the requirements at all phases of the diet:

  • phase attacks;
  • stage alternations;
  • phase anchoring;
  • phase stabilization.

The first phase of the Ducan diet – “attack”

The first stage of the diet is characterized by a significant decrease in volume and rapid weight loss. The first stage has the most stringent menu requirements and it is highly desirable to fulfill all of them flawlessly, because the total weight loss in the entire diet is determined at this stage.

As part of the menu at this stage, priority is given to products with a high protein content – these are animal products and a number of fermented milk products with a low fat content (fat-free).

At this stage, dizziness, dry mouth and other signs of deterioration of health are possible. This shows that the diet is working and the loss of adipose tissue is taking place. because duration of this phase has a strict time limit and depends on your well-being – if your body does not accept such a diet, reduce the duration of the phase to the minimum possible, if you feel well, then increase the duration of the phase to the upper limit in your overweight range:

  • excess weight up to 20 kg – the duration of the first phase is 3-5 days;
  • overweight from 20 to 30 kg – the duration of the phase is 5-7 days;
  • overweight over 30 kg – the duration of the first stage is 5-10 days.

Maximum duration the first phase should not be more than 10 days.

Permitted foods in the Ducan Diet Phase XNUMX:

  • be sure to eat 1,5 tbsp / l of oat bran every day;
  • be sure to drink at least 1,5 liters of regular (non-carbonated and non-mineralized) water daily;
  • lean beef, horse meat, veal;
  • calf kidneys and liver;
  • skinless chicken and turkey meat;
  • beef or veal tongue;
  • any seafood;
  • eggs;
  • any fish (boiled, steamed or grilled);
  • skim milk products;
  • onion and garlic;
  • lean (low-fat) ham;
  • You can add vinegar, salt, seasonings and spices to food.

All foods allowed in the diet during the day can be mixed as you like.

In the first phase, should be excluded:

  • sugar
  • goose
  • duck
  • rabbit meat
  • pork

The second phase of Dr. Ducan’s diet – “alternation”

This phase got its name because of the nutritional scheme, when two different diet menus “protein” and “protein with vegetables” alternate with equal duration. If the excess weight was less than 10 kg before starting the diet, the alternation pattern can be lengthened or shortened at any time. Sample options:

  • one protein day – one day “vegetables + proteins”
  • three days “protein” – three days “vegetables + proteins”
  • five days “proteins” – five days “vegetables + proteins”

If, before starting the diet, the excess weight was more than 10 kg, then the alternation scheme is only 5 to 5 days (ie five days of “protein” – five days of “vegetables + proteins”).

The duration of the second stage of the Ducan diet depends on the weight lost during the first stage of the diet according to the formula: 1 kg of weight loss in the first stage – 10 days in the second phase of “alternation”. For instance:

  • total weight loss in the first stage 3 kg – duration of the second phase 30 days
  • weight loss in the first stage 4,5 kg – duration of the alternation phase 45 days
  • weight loss in the first phase of the diet 5,2 kg – duration of the alternation phase 52 days

At the second stage, the results of the first phase are fixed and the diet is close to normal. The main goal of this phase is to prevent the possible return of the kilograms lost during the first phase.

The menu of the second phase of the Ducan diet contains all the products from the first phase for a “protein” day and the same foods with the addition of vegetables: tomatoes, cucumbers, spinach, green beans, radishes, asparagus, cabbage, celery, eggplant, zucchini, mushrooms, carrots, beets, peppers – for the day according to the “vegetables + proteins” menu. Vegetables can be eaten in any quantity and method of preparation – raw, boiled, baked or steamed.

Permitted foods in the Ducan Diet Phase II:

  • necessarily every day add 2 tbsp to food. tablespoons of oat bran
  • obligatory daily drink at least 1,5 liters of ordinary (non-carbonated and non-mineralized) water
  • all menu products of the “attack” phase
  • starch-free vegetables
  • cheese (fat content less than 6%) – 30 gr.
  • fruits (grapes, cherries and bananas are not allowed)
  • cocoa – 1 tsp
  • milk
  • starch – 1 tbsp
  • gelatin
  • cream – 1 tsp
  • garlic
  • ketchup
  • spices, adjika, hot pepper
  • vegetable oil for frying (literally 3 drops)
  • gherkins
  • bread – 2 slices
  • white or red wine – 50 g.

More second phase products must not be mixed as products from the first stage – from them you can select only any two products daily. In this case, the products of the first phase, as before, mix arbitrarily.

In the second phase should be excluded:

  • rice
  • crops
  • avocado
  • lentil
  • broad beans
  • peas
  • potatoes
  • pasta
  • beans
  • corn

The third phase of the Ducan diet – “consolidation”

During the third phase, the weight achieved in the first two phases stabilizes. The duration of the third phase of the diet is calculated, as well as the duration of the second phase – according to the lost weight during the first stage of the diet (for 1 kg of lost weight in the first stage – 10 days in the third phase of “consolidation”). The menu is even closer to the usual.

At the third stage, you need to follow one rule: during the week one day should be spent on the menu of the first phase (“protein” day)

Permitted foods in Dr. Ducan’s Phase Three Diet:

  • necessarily every day add 2,5 tbsp. tablespoons of oat bran for food
  • every day is a must you must drink at least 1,5 liters of ordinary (still and non-carbonated) water
  • all products of the first phase menu
  • all vegetables of the second phase menu
  • fruits daily (except grapes, bananas and cherries)
  • 2 slices of bread
  • low-fat cheese (40 g)
  • you can potatoes, rice, corn, peas, beans, pasta and other starchy foods – 2 times a week.

You can eat whatever you want twice a week, but only instead of one meal (or instead of breakfast, or lunch, or dinner).

The fourth phase of the Ducan diet – “stabilization”

This phase is no longer directly related to the diet itself – this diet is for life. There are only four simple constraints you need to follow:

  1. every day it is imperative to drink at least 1,5 liters of ordinary (non-carbonated and non-mineralized) water
  2. be sure to add 3 tbsp to food every day. tablespoons of oat bran
  3. daily any amount of protein food, vegetables and fruits, a slice of cheese, two slices of bread, any two foods with a high starch content
  4. one of the days of the week must be spent on the menu from the first phase (“protein” day)

These four simple rules will keep your weight within certain limits by eating whatever you want for the remaining 6 days of the week.

Pros of the Ducan diet

  1. The most important plus of the Ducan diet is that the lost pounds are not returned. Even a return to a normal regimen after a diet does not cause weight gain for any length of time (you only need to follow 4 simple rules).
  2. The effectiveness of the Ducan diet is very high with indicators of 3-6 kg per week.
  3. The dietary restrictions are extremely low, so that it can be carried out at home, during lunchtime at work, and in a cafe and even in a restaurant. Even alcohol is admissible, so that you will not be a black sheep, being invited to an anniversary or corporate party.
  4. The diet is as safe as possible – it does not involve the use of any chemical additives or preparations – every single product is completely natural.
  5. There is no restriction on the amount of food consumed (only a small number of diets can boast of this – buckwheat, Montignac’s diet and Atkins diet).
  6. There are no strict restrictions on the time of meals – it will suit both those who get up early and those who like to sleep.
  7. Weight loss is significant from the very first days of the diet – you are immediately convinced of its high effectiveness. Moreover, the effectiveness does not decrease, even if other diets no longer help you (as in the medical diet).
  8. The diet is very easy to follow – simple rules do not require preliminary calculations of the menu. And a large number of products make it possible to show their culinary talents (this is for those who love both cooking and eating).

Cons of the Ducan diet

  1. The diet limits the amount of fat. Talk with your doctor about diet options and restrictions. It may be necessary to change the menu with an additional minimal addition of vegetable oils (for example, olive).
  2. Like all diets, Dr. Ducan’s diet is not completely balanced – therefore, it is necessary to additionally take vitamin and mineral complexes.
  3. The first phase of the diet is quite difficult (but its effectiveness is the greatest during this period). At this time, increased fatigue is possible.
  4. The diet requires a daily intake of oat bran. This product is not available everywhere – pre-order with delivery may be required. Of course, in this case, the order will need to be placed in advance, taking into account the time of order preparation and delivery.

Effectiveness of the Ducan diet

The practical results are confirmed by clinical practice. Efficiency in this case means the stabilization of the achieved weight after two time intervals: the first from 6 to 12 months and the second from 18 months to 2 years with the results:

  • from 6 to 12 months – 83,3% weight stabilization
  • from 18 months to 2 years – 62,1% weight stabilization

The data confirm the high efficiency of the diet, because even 2 years after the diet, 62% of those who went through the observation remained in the range achieved during the diet.

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