Ducan's Express Diet "Ladder" - Menu, Reviews And Results

2024 Author: Josephine Shorter | [email protected]. Last modified: 2024-01-07 17:49

Diet "Ladder" according to Ducan: rules, menus, reviews

The Ducan Express Diet is one of the most recent weight loss techniques developed by a renowned French nutritionist. The author of the program called it in a very original way: "Power Ladder: Second Front." Pierre Ducan also released a new book in which he described the foundational principles of this dietary scheme.

Content:

• Ducan's Ladder Principle
• Duration of Ducan's "Ladder"
• Who is the Ducan Express Diet for?
• List of approved products
• Basic diet rules
• 7-day express diet menu
• Cons and contraindications
• Reviews and results

Ducan's Ladder Principle

"Ladder" is not such a tough nutritional program as the protein method of losing weight, presented by the same author. The average rate of weight loss per week is around 700 grams. The diet got its name "Ladder" due to the fact that it is divided into 7 conventional steps. Each step is 1 day in the weight loss program. Every new day, the nutritionist permits the introduction of 1 product, thus, the menu is gradually expanding.

The weekly diet is built according to the following plan:

1. The first day of the week is Monday, the diet should consist exclusively of protein products. The doctor allows you to eat lean meats. On this day, mutton, beef or pork, as well as semi-finished meat products are absolutely prohibited. You can eat dairy products with low calorie content (with the exception of cheeses). Also, you cannot include in the menu yoghurts containing sugar, fruits or other additives.
2. On the second day, you can diversify your menu with vegetables. All plant foods are allowed except potatoes, beets and carrots. You can season vegetables with soy sauce and lemon juice. Vegetable oil is not used, the same applies to mayonnaise.
3. On Wednesday, you can include any two fruits on the menu. Banned: grapes, mangoes, figs, bananas, dates and dried fruits. Limit your serving of fruit to 150 grams per day.
4. The fourth day involves expanding the menu with bread. Preference should be given to bread baked from premium wheat flour, but without added sugar and yeast. You can eat no more than 60 g of bread per day. Fruits should also be limited, on Thursday they are eaten no more than 100 g.
5. The fifth day can be called cheese, since the author of the method allows you to eat, in addition to the main products, a piece of cheese weighing no more than 50 g. Preference should be given to homemade varieties of cheese, best of all, feta cheese. The fat content of hard cheese should not exceed 20%.
6. On Saturday, the menu can be considered quite varied. On this day, it is allowed to eat a portion of porridge, durum wheat pasta or a bean dish. A serving should not weigh more than 150 g.

7. The last day of the week has the most varied menu. All foods are allowed, except for sweets, fatty and fried foods, and semi-finished products. A glass of wine is allowed. Do not overuse large amounts of food.

Duration of Ducan's "Ladder"

As for the duration of Ducan's Ladder, it can be practiced depending on how much a person wants to lose weight. Bran is a must. You need to use them throughout the entire process of losing weight.

It is equally important to take walks, which should take half an hour or more a day. The author of the technique teaches his followers not to give up the diet immediately after the desired results are achieved. Otherwise, the weight can return very quickly.

It is necessary to achieve stabilization of body weight correctly. Each kilogram of weight lost must be multiplied by 10 days. That is, if a person has lost 3 kg, then for 30 days he needs to eat those foods that are allowed on the sixth day of the Ladder. It is important to arrange a fasting protein day once a week and consume oat bran every day. We must not forget about walking, which during the "Stabilization" phase in the "Ladder" diet should last at least 20 minutes a day.

Who is the Ducan Express Diet for?

The Ducan Express Diet can be recommended to the following categories of citizens:

• People who have followed any diet and have successfully lost weight, but it has partially returned. You can use the proposed express diet to get rid of the gained pounds, if you do not want to switch to a full weight loss program.
• People who are unable to limit themselves in the use of their favorite foods for a long time.
• People who want to lose weight smoothly and without harm to their own health.
• People who are at risk of exacerbation of chronic diseases due to more rigid diets.
• Women who want to lose weight after giving birth and no longer breastfeed.
• Overweight adolescents.

List of approved products

You can eat during the Ducan Express Diet you can eat the foods that are presented below.

• Meat: Beef (steak, tenderloin, roast beef, tongue, escalope), veal (kidney and liver), turkey, chicken and pork ham, basturma and jerky.
• Fish: catfish, cod, halibut, hake, haddock, flounder, dorado, saury, pike, mullet, trout, sprat, sardines, carp, tuna, sturgeon, salmon, stingray.
• Seafood: crab sticks, crab meat, sea fish caviar, scallops, squids, lobsters, oysters, mussels, cuttlefish, crayfish, lobsters, sea urchin, trumpeter, shrimps.
• Poultry: chicken, ostrich meat, turkey, quail, guinea fowl, chicken liver.
• Eggs: quail, chicken.
• Dairy products: all low-fat cheeses, cottage cheese. Kefir, milk, yogurt, processed cheese, curd cheese with 0% fat.
• Vegetables: beets, carrots, zucchini, eggplants, asparagus, soybeans, lettuce, spinach, tomatoes, pumpkin, sorrel, cucumbers, chicory, celery, onions, green beans, turnips. Cauliflower, broccoli, white cabbage, kohlrabi, Brussels sprouts, red cabbage and other varieties.
• Mushrooms: any.

Basic diet rules

1. Physical activity should be regular. You need to walk at least 20 minutes a day.
2. To burn the maximum kilocalories, you need to stop using the elevator and escalator. You need to climb the stairs on foot.
3. On the first day of the Ladder diet, very little fiber is supplied to the body, so be sure to drink at least 1500 ml of water.
4. The drinking regimen should be followed throughout the diet. You need to drink about 2 liters of water per day. This volume includes teas, liquid from soups, juices.
5. Oat bran must be included in the daily menu on a mandatory basis. They help to normalize digestion, cleanse the intestines, and have sufficient nutritional value.
6. When the desired result is achieved, it must be consolidated. You should adhere to proper nutrition for a certain period of time (10 days for every kilogram lost). These days are considered fixing.

The menu can consist of the following dishes:

• Protein foods;
• Fruits and vegetables (except for grapes and bananas);
• Low-fat cheese - 1 portion;
• Whole grain bread - 2 slices;
• Products containing starch - no more than 200 g per day.

7-day express diet menu

1. First day. Monday. Protein food according to the menu of the "Attack" phase.

   • A glass of kefir with the addition of bran. Cottage cheese with stevia.
   • Two boiled eggs.
   • Chicken drumstick without skin.
   • Milk (glass).
   • Minced fish cutlets with bran.

2. Second day. Tuesday. Protein and vegetable day according to the menu of the "Cruise" phase.

   • Omelet with tomatoes and green beans.
   • A glass of yogurt with bran.
   • Steamed broccoli. Steamed chicken cutlets.
   • A glass of kefir.
   • Chicken offal stewed with carrots and onions.

3. The third day. Wednesday. Protein and vegetable day with the addition of fruits according to the menu of the "Consolidation" phase.

   • Cottage cheese casserole with apple.
   • Boiled chicken egg, pepper.
   • Beef tenderloin goulash. Cabbage stew.
   • A glass of kefir. Apple.
   • Fish baked in the oven. Vegetable Salad.

4. Fourth day. Thursday. A protein-rich menu supplemented with fruits, vegetables and whole grain breads (no more than 60 g).

   • Cheesecakes with bran. A glass of kefir.
   • Yogurt, a slice of bread.
   • Borscht cooked in chicken broth, boiled chicken fillet.
   • Cottage cheese with orange.
   • Mushroom puree soup with vegetables.

5. The fifth day. Friday. In addition to the products allowed on Thursday, you can add cheese.

   • Cottage cheese bread with bran. Pear.
   • Sandwich with tomatoes and chicken.
   • Vegetable soup. Beef cutlets.
   • Yogurt, berries.
   • Chicken roll, grilled vegetables, egg.

6. Sixth day. Saturday. The menu is complemented with pasta or cereal.

   

   • Oatmeal porridge. Apple.
   • A glass of kefir. Cottage cheese.
   • Peppers with vegetable filling. Chicken drumstick.
   • Cheese casserole. Pear.
   • Fish soup. Cabbage salad.

7. Seventh day. Sunday. You can eat any product you want once a day.

   • Oatmeal. Two eggs.
   • A glass of kefir. Bran.
   • Pasta with minced meat. Cheesecake.
   • Low fat yogurt.
   • Vegetable salad, grilled meat, glass of wine.

Cons and contraindications

Of the shortcomings of the "Ladder" express diet from Pierre Ducan, the following points can be distinguished:

• Since protein foods do not contain enough fiber, this can lead to intestinal problems.
• An increase in blood cholesterol levels is possible, which also provokes an abundance of protein foods.

You can not adhere to the "Ladder" diet in the following conditions of the body:

• Constipation tendency.
• Atony and intestinal dyskinesia.
• Diabetes.
• Gout.
• Cholelithiasis.
• Kidney disease.
• Atherosclerosis.
• Ulcers of the stomach and duodenum.
• The period of bearing a child.
• Lactation.
• Pregnancy planning stage.

Reviews and results

Nutritionist Ekaterina (43) writes: “When the Ducan diet began to gain popularity, I decided to study it. I want to express my full agreement with the author of the method of losing weight in terms of limiting carbohydrate foods. Protein meals really help to lose weight.

All my patients are successfully losing weight with the Ducan diet. This is confirmed by the demonstrable results. It is important not only to lose weight, but also to keep it, for which you need to eat right.

The diet is very difficult for those people who are not used to cooking on their own. Nevertheless, if you want to lose weight, you need to learn how to do it. Otherwise, you will not be able to lose weight. I recommend this method of losing weight to all my clients, making certain adjustments that depend on the individual characteristics of each person's body."

Svetlana (37 years old) writes: “I decided to go on the Dukan express diet on the recommendation of a nutritionist. Weight began to decline only during the second phase. The results were impressive. I have already lost 7 kg. I continue to eat according to this method and hope that the weight will continue to go away"

Julia (31 years old) writes: “I learned about the Ducan diet from the Internet. At first I was very skeptical about this weight loss program, but I was inspired by the pictures of people “before and after”. In addition, my close friend lost weight with the help of the Ducan diet, and she managed to achieve amazing results.

When I started to lose weight, I expected that I would lose no more than 5 kg, but in the end I managed to lose 24 kg. My original weight was 98 kg, and now I weigh 74 kg. Now I am absolutely happy and satisfied with my life"

Eugene (20 years old) writes: “I advise everyone to Dukan's express diet. At my rather young age, I weighed 112 kg. Sometimes I had thoughts that ordinary female happiness (family and children) was not available to me. The fact is that before the "meeting" with Ducan's diet, I tried many weight loss programs on myself, and they did not bring any results.

I learned about the Ladder from my friend and decided to try it. However, first I visited a doctor to make sure there were no contraindications. I didn't have them, and I began to lose weight.

I am currently on stage 3 of the diet. For all the time I managed to lose 35 kg. Every day I go to the mirror and admire my reflection. I want to say that life has begun to improve. Therefore, I advise everyone to try it. The main thing is to believe in yourself and gather strength. The result will not be long in coming!"

Lyudmila (33 years old) writes: “The classic Ducan diet did not suit me, I lasted 30 days on it, but during all this time I felt bad. Even now, I cannot think of chicken meat without feeling nauseous. For a month then I managed to lose only 2.5 kg. A few weeks later, these pounds returned back.

Now I started to adhere to the Ladder diet, and everything suits me. Weight goes away gradually, not very quickly and not very slowly. I feel good"

Irina (26 years old) writes: “I stayed on the Ladder for 2 weeks. I needed to lose the pounds I gained during the New Year holidays. For 14 full days it took 2.5 kg. This is an amazing result"

The author of the article: Kuzmina Vera Valerievna | Endocrinologist, nutritionist

Education: Diploma of the Russian State Medical University named after NI Pirogov with a degree in General Medicine (2004). Residency at Moscow State University of Medicine and Dentistry, diploma in Endocrinology (2006).