Many people want to lose weight quickly.However, rapid weight loss can be difficult to achieve, and maintaining the result is even more difficult.
Pierre Dukan claims to have created a quick diet that allows you to get constant weight loss without hunger.
We have prepared a detailed summary of the Ducan diet, explaining everything you need to know.
What is Ducan's diet?
Ducan's diet is a high protein diet and a low carbohydrate content, which is divided into 4 stages.
The diet was created by Dr.Pierre Dukan, a French general doctor who specializes in weight management.
The doctor created a diet in the 1970s, inspired by the patient's successes with a difficult phase of being overweight.This patient said he can refuse almost any food, for the sake of losing weight, but may not reject the meat.
Pierre created a diet suitable for the patient, which has become one of the most popular in the world.
As many of his patients suffered impressive weight loss results, Dr.Dukan published the book Diet Dukan, it was published in 2000.
After all, the book was published in 32 countries and became a bestseller.According to the reviews, it helped people achieve rapid and easy loss of hunger without hunger.
Ducan's diet has similar features, with the Styman and Atkins diet - all created high protein diets with low carbohydrates.
The basic principles of diet
The diet has four stages: two phases of weight loss and two stages of weight storage.
The diet begins with the calculation of your "real" weight based on your age, the history of weight loss and other factors.
The length of stay at each stage depends on how much weight you need to lose to reach your "real" weight.
Four stages of the Ducan diet
1. Stage of attack (1-7 days)
You start a diet by using an unlimited lean protein plus 1.5 tablespoons of oats during the day.
2. Navigation phase (1-12 months)
Alternate one day in a lean protein with a lean day in a squirrel and vegetables that do not contain starch, plus 2 tablespoons of oat every day.
3. Consolidation phase (variable)
Unlimited unlimited proteins and vegetables, some carbohydrates and fats, one day a week of lean protein and 2.5 tablespoons of oats.You should do this within 5 days at every 0.45 kg lost in stages 1 and 2.
4 Stabilization Stage (indefinite)
Performs the basic recommendations of the consolidation phase, but the rules may be weakened until the weight remains stable.The oats are increased to 3 tablespoons a day.
Which products should be included in a diet?
Eachdo phase of Ducan's diet has its own model.Here's what you are allowed to eat during each of the stages:
The attack stage
The attack phase is mainly based on high white products, as well as on some additional those that provide minimal calories:
- Lenten beef, beef, venion and another game.
- Pork lenten.
- Bird without skin.
- Liver, kidneys and language.
- Fish and molluscs (all kinds).
- Eggs.
- Low -packet dairy products (limited 1 kg daily): milk, yogurt, cottage cheese and ricotta.
- Tofu and rhythm.
- Seytan (meat substitute from grain gluten).
- 1.5 tablespoons of oat bran daily (required).
- An unlimited number of artificial sweeteners, noodles and diet jelly.
- A small amount of lemon juice and pickles.
1 teaspoon of oil daily for lubricating the pan.
At least 1.5 liters of water per day (required).
Navigation
This phase alternates every two days.
On the first day, the diet is limited by products from the attack phase.On the second day, you are allowed to consume products from the attack phase and the following vegetables:
- Spinach, cabbage, salad and other leaf greens.
- Broccoli, cauliflower, cabbage and cabbage of Brussels.
- Sweet pepper.
- Asparagus.
- Artichokes.
- Eggplant.
- Cucumbers.
- Celery
- Tomatoes.
- Mushrooms.
- Green beans.
- Onions, onions and onions.
- Zucchini.
- Squash.
- Turnip.
- 1 part of carrots or beets daily.
- 2 tablespoons oat bran daily (required).
No other vegetables or fruits are allowed.In addition to 1 teaspoon of oil in a salad sauce or to lubricate the pan, the fat should not be added.
The stage of consolidation
At the consolidation phase, it is recommended to mix any product from the attack and navigation phase lists along with the following:
- Fruit: 1 piece of fruit per day, for example, 1 cup berries or chopped melon;1 medium apple, orange, pear, peaches or nectarine;2 kiwi, plum or apricot.
- Bread: 2 slices of whole grain bread a day, with a small amount of oil with a low fat content.
- Cheese: 1 part of cheese (40 g) daily.
- Starch: 1-2 parts of starch per week, for example, 225 grams of pasta and other grains, corn, beans, legumes, rice or potatoes.
- meat: Fried lamb, pig or bacon 1-2 times a week.
- Festive dishes: Two "festive plates" a week, including a snack, a main dish, a dessert and a glass of wine.
- Protein: One day a week in a "pure protein", only products from the attack stage are allowed.
Oat bran: 2.5 tablespoons of oat bran daily (required).
Stabilization phase
Stabilization phase is the last stage of the Ducan diet.It is all about maintaining the improvements achieved in the early stages of the diet.
No product is prohibited, but there are some principles:
- Use the consolidation phase as the basic basis for energy planning.
- Continue a day a week to make a day "pure protein".
- Never climb into an elevator or driving stairs when you can climb the stairs.
- Oat Bran - your friend.Take 3 tablespoons each day.
Approximate menu in Ducan's diet
In addition to products available to everyone, Dr.Dukan promotes his line.Ducan products include bra, noodles, flour and tea.
The attack stage
breakfast
- Low -packet cheese with 1.5 tablespoons of oat, cinnamon and sugar substitutes.
- Coffee or low milk tea and sugar substitutes.
- water
DINNER
- Chicken chicken.
- Shirataki foil prepared in the soup.
- Dietary jelly.
- Cold tea.
DINNER
- Lenten steak and shrimp.
- Dietary jelly.
- Coffee without caffeine or low milk tea and sugar substitutes.
- water
Navigation
breakfast
- Eggs of 3 eggs.
- Tomatoes cut.
- Low milk coffee and sugar substitutes.
- water
DINNER
- Fried chicken, low sauce mixed herbs, vinaigrette.
- Greek yogurt, 2 tablespoons of oats and sugar substitutes.
- Cold tea.
DINNER
- Baked salmon fillet.
- Evaporated broccoli and cauliflower.
- Dietary jelly.
- Caffeine -free coffee with low milk and sugar substitutes.
- water
The stage of consolidation
breakfast
- Omelet made of 3 eggs, 40 g cheese and spinach.
- Low milk coffee and sugar substitutes.
- water
DINNER
- Sandwich with a turkey for 2 slices of whole wheat bread.
- Half a cup of curd with 2 tablespoons oats, cinnamon and a sugar substitute.
- Cold tea.
DINNER
- The fried pig.
- FLUKA Tsukini.
- 1 average apple.
- Caffeine -free coffee with low milk and sugar substitutes.
- water
Is Ducan's diet based on science?
There is not so much qualitative research in Ducan's diet.
However, a study of women from Poland followed Dyukan's diet showed that they received about 1000 calories and 100 g of protein a day while lost 15 kg in 8-10 weeks.
Moreover, many studies show that other high -carbohydrate high protein diets have significant advantages for losing weight.
There are several factors that contribute to weight loss during high white diets.
One of them is an increase in the number of calories burned during gluconeogenesis.This is a process in which protein and fat are transformed into glucose, when carbohydrates are limited and protein consumption is high.
The level of metabolism increases significantly after eating protein than after carbohydrate or fat feeding.This makes the body feel satiated.
Protein reduces hormone hormone production and increases the activity of saturation hormones, so you eventually eat less.
However, Ducan's diet differs from many related diets.Limits both carbohydrates and fats.It is a high protein, low and low diet.
The reasoning of fat restrictions on a low -fuel diet with a high protein content to reduce weight and health is not based on science.
In one study, people who consumed fat with a high protein content, with a low carbohydrate content, burned 69 more calories than those who avoid fat.
In the initial stages of the Ducan diet, there are few fibers, despite the fact that the daily part of oat bran is mandatory.
Part of 1.5 to 2 tablespoons oat bran contains less than 5 grams of fiber, which is a small amount, which is bad for health.
Moreover, some healthy fiber sources, such as avocados and nuts, are not included in the diet, because Dr.Ducan considers those very rich fats.
Is Ducan Safe Diet?
Ducan's diet was not studied.
But problems such as a high protein content were affected, especially its effect on the kidneys and bone health.
In the past, it was believed that high protein consumption could lead to kidney damage.
But new studies have shown that diets with high protein content are not harmful to people with healthy kidneys.
However, people who are likely to form kidney stones can potentially experience a deterioration of high protein consumption health.
Bone health will not be exacerbated by the white diet, while potassium -containing vegetables and fruits are included.
In fact, recent studies show that a high protein diet actually has a beneficial effect on bone health.
People with kidney disease, gout, liver disease or other serious illnesses should consult their doctor who follow before the diet begins.
Despite the fact that most people lose weight in the first 2 stages, the general diet is quite limited, especially the days of "pure protein".These days they consist only of lean protein.
Stabilization stages include high carbohydrate products, bread, starch, but many healthy foods with high fat content are not included, which can be a bad idea.
The fats contained in plants and animal products make a diet with low fuel healthier, nice and easier to climb in the long run.
Ducan's diet can be safe for most people, but people with certain health problems can have difficulty.
Ducan diet can lead to rapid weight loss.However, it also has a number of features that make its use difficult in the long run.
In general, this is a quick diet for weight loss, but it makes you avoid healthy eating.