Many people will quickly lose weight.Nevertheless, weight loss can be difficult to achieve quickly and it is even more difficult to maintain the result.
Pierre Dukan claims to have created a quick diet that allows you to get constant weight loss without hunger.
We have prepared a detailed review of Ducan's diet and explained everything you need to know.
What is Ducan's diet?
Ducan's diet is a high -protein diet and a low carbohydrate content divided into 4 steps.
Diet was created by Dr.Pierre Dukan, a French GP specializing in weight control.
The doctor created a diet in the 1970s, inspired by the patient's successes with a difficult phase of obesity.This patient said he could refuse almost any food for the sake of losing weight but cannot refuse meat.
Pierre created a suitable diet for the patient, which has become one of the most popular in the world.
After many of his patients experienced impressive results in weight loss, Dr.Dukan the book Diet Diet Dukan, it was published in 2000.
In the end, the book was published in 32 countries and became a bestseller.According to reviews, she helped people achieve rapid and easy weight loss without hunger.
Ducan's diet has similar features with the diet for styleman and Atkins - all of them created high protein content with low carbohydrates.
The basic principles of the diet
Diet has four phases: two stages of weight loss and two stages of weight preservation.
Diet begins with the calculation of your "true" weight based on your age, history of weight loss and other factors.
Length of stay in each phase depends on how much weight you need to lose to achieve your "true" weight.
Four phases of Ducan Diet
1. Attack phase (1-7 days)
You start a diet using an unlimited lean protein plus 1.5 tablespoons oatmeal on the day.
2. Phase of the cruise (1-12 months)
Alternatively a day on a lean protein with a lean day on a squirrel and vegetables that do not contain starch, plus 2 tablespoons oatmeal every day.
3rd phase of consolidation (variable)
Unlimited contained protein and vegetables, some carbohydrates and fat, one day a week with lean protein and 2.5 tablespoons oatmeal.You must do this within 5 days in every 0.45 kg lost in steps 1 and 2.
4th stabilization phase (indefinite)
Performs the basic recommendations from the consolidation stage, but the rules can be weakened until the weight remains stable.Havrekli is increased to 3 tablespoons per day.Day.
What products should be included in a diet?
Each phase of Ducan's diet has its own pattern.Here's what you are allowed to eat in each of the scenes:
Attack phase
The attacking phase is mainly based on high -white products as well as on several further, giving minimal calories:
- Lenten Beef, Veal, Venison and other games.
- Lenten pork.
- Bird without skin.
- Liver, kidneys and tongue.
- Fish and mollusk (all types).
- Egg.
- Dairy products with low fat (limited 1 kg per day): milk, yogurt, cottage cheese and ricotta.
- Tofu and Tempo.
- SEYTAN (replacement for meat from wheat gluten).
- 1.5 tablespoons oatmeal daily (required).
- An unlimited number of artificial sweeteners, noodles of shirataki and diet jelly.
- A small amount of lemon juice and pickles.
1 teaspoon oil daily to lubricate the pan.
At least 1.5 liters of water perDay (required).
Cruise phase
This phase changes every other day.
The first day the diet is limited by products from the phase of the attack.The other day it will be allowed to consume products from the attacking phase and the following vegetables:
- Spinach, cabbage, salad and other leafy vegetables.
- Broccoli, cauliflower, cabbage and rose cabbage.
- Sweet pepper.
- Asparagus.
- Artichokes.
- Eggplant.
- Cucumbers.
- Celery.
- Tomatoes.
- Mushrooms.
- Green beans.
- Onions, onions and onions.
- Zucchini.
- Pumpkin.
- Turnip.
- 1 part of carrots or beets daily.
- 2 tablespoons of oatmeal daily (required).
No other vegetables or fruits are allowed.In addition to 1 teaspoon oil in a salad dressing or to lubricate the pans, do not add grease.
Consolidation phase
At the consolidation stage, it is recommended to mix all products from the lists with the attacking phase and cruise together with the following:
- Fruits: 1 part of the fruits perDay, for example, 1 cup of berries or chopped melon;1 average apple, orange, pear, peach or nectarine;2 kiwi, plum or apricot.
- Bread: 2 slices of whole grain bread perDay with a small amount of oil with a low -fat content.
- East: 1 part cheese (40 g) perDay.
- Starch: 1-2 parts of starch a week, for example 225 grams of pasta and other grains, corn, beans, legumes, rice or potatoes.
- Meat: Fried lamb, pork or ham 1-2 times a week.
- Festive dishes: Two "festive dishes" a week, including a snack, a main course, a dessert and a glass of wine.
- Protein: One day a week on a "clean protein" only products from the attacking phase are allowed.
Oatmeal: 2.5 tablespoons oatmeal daily (required).
Stabilization phase
The stabilization phase is the last phase of Ducan's diet.It is about maintaining improvements achieved in the previous stages of the diet.
No products are prohibited but there are several principles:
- Use the consolidation stage as a basic basis for power planning.
- Continue one day a week to make a "pure protein" day.
- Never climb an elevator or escalator when you can climb up the stairs.
- Oatmeal - your friend.Take 3 tablespoons every day.
Approximate menu about Ducan's diet
In addition to the available products available to everyone, Dr.Dukan his own line.Products from Ducan include bran, noodles, flour and tea.
Attack phase
Breakfast
- Cottage cheese with low fat fat with 1.5 tablespoons oatmeal, cinnamon and sugar replacement.
- Coffee or tea with milk and sugar substitution with fatty fat.
- Water.
Noon
- Frying chicken.
- The noodles in Shirataki prepared on broth.
- Diet jelly.
- Cold tea.
Noon
- Lenten steak and shrimp.
- Diet jelly.
- Coffee without caffeine or tea with milk and sugar -Substitut for fatty fat.
- Water.
Cruise phase
Breakfast
- Eggs on 3 eggs.
- Cut tomatoes.
- Coffee with milk and sugar substitution with low fat fat.
- Water.
Noon
- Fried chicken, mixed herbs with low -fat sauce, vinaigrette.
- Greek yogurt, 2 tablespoons oatmeal and sugar replacement.
- Cold tea.
Noon
- Baked salmon fillet.
- Broccoli and cauliflower steamed.
- Diet jelly.
- Coffee without caffeine with low fat milk and sugar replacement.
- Water.
Consolidation phase
Breakfast
- Omlet made of 3 eggs, 40 g of cheese and spinach.
- Coffee with milk and sugar -Substitution with low fat fat.
- Water.
Noon
- Sandwich with a turkey for 2 slices of whole wheat bread.
- Half a cup of cottage cheese with 2 tablespoons oatmeal, cinnamon and a sugar compensation.
- Cold tea.
Noon
- Fried pork.
- Frying Tsukini.
- 1 average apple.
- Coffee without caffeine with low fat milk and sugar replacement.
- Water.
Is Ducan's diet based on science?
There are not so many quality studies on Ducan's diet.
However, a study of women from Poland followed Dyukan's diet showed that they received approx.1000 calories and 100 g protein perDay while losing 15 kg in 8-10 weeks.
In addition, many studies show that other low -carbohydrate -carbohydrates diet has significant benefits for weight loss.
There are several factors that contribute to weight loss under high white diets.
One of them is an increase in the number of calories burned during gluconeogenesis.This is a process where protein and fat are converted into glucose when carbohydrates are limited and protein consumption is great.
The level of metabolism increases significantly when eating protein than after food of carbohydrates or fat.This makes the body feel metic.
The protein reduces the production of hormone hormone and increases the activity of saturation hormones, so you eventually eat less.
Nevertheless, Ducan's diet differs from many related diets.It limits both carbohydrates and fat.This is a high protein, low -carb and low fat fat diet.
The rationale for the limitation of fat on a low -carb diet with a high protein content to reduce weight and health is not based on science.
In a study, people who consumed fat with a high protein content with a low carbohydrate content burned on average 69 calories more than those who avoided fat.
In the initial stages of Ducan's diet, there is also a little fiber, despite the fact that the daily part of the oatmeal is mandatory.
A part of 1.5 to 2 tablespoons of oatmeal contains less than 5 grams of fiber, which is a small amount, which is bad for health.
In addition, several healthy fiber sources, such as avocado and nuts, are not included in the diet, because Dr.Ducan considers them rich fat.
Is Ducan Safe Diet?
Ducan's diet was not investigated.
But such problems as a high protein content were affected, especially its effect on the kidneys and bone health.
Previously, it was assumed that high protein consumption could lead to the kidney damage.
But new studies have shown that diets with a high protein content are not harmful to people with healthy kidneys.
Nevertheless, people who are likely to form kidney stones can potentially experience a deterioration of health with high protein consumption.
Bone health does not worsen from the high white diet, while vegetables and fruits containing potassium are included.
In fact, recent studies show that a high -protein diet actually has an advantageous effect on bone health.
People with kidney disease, arthritis, liver disease or other serious illnesses should consult their participating physician before the start of the diet.
Despite the fact that most people lose weight in the first 2 steps, the general diet is quite limited, especially the days of "pure protein".These days only consist of lean protein.
The stabilization phases include high carbohydrate products, bread, starch, but many healthy foods with a high fat content are not included, which can be a bad idea.
Fats contained in plants and animal products make a low -carb diet more healthy, comfortable and easier to adhere to the long term.
Ducan's diet can be safe for most people, but people with certain health problems may have difficulties.
Ducan diet can lead to rapid weight loss.However, it also has a number of features that make use difficult in the long run.
In general, this is a quick diet for weight loss, but it causes you to avoid healthy food without needs.