Many people want to lose weight quickly.However, it is difficult to achieve rapid weight loss, and it is more difficult to maintain the result.
Pierre Dukan requires that he created a fast diet that allows you to get constant loss without hunger.
We prepared a detailed review of Ducan diet, explaining everything you need to know.
What is Ducan's diet?
Ducan diet and low carbohydrate content is a high protein diet, which is divided into 4 stages.
Dr.Pierre Dukan, a French general practitioner who focuses on weight management.
The doctor created a diet in the 1970s, inspired by the patient's success with a difficult degree of obesity.This patient said that it could refuse almost any food, for the sake of losing weight, but it cannot refuse meat.
Pierre created a suitable diet for the patient, which became one of the most popular in the world.
After many of his patients had good results, Dr.Dukan the book Diet Dukan, it was published in 2000.
Ultimately, the book was published in 32 countries and made it a best seller.According to reviews, she helped people to achieve quick and easy weight loss without hunger.
Ducan diet has similar features, with Styleman diet and Atkins - each created high protein diets with low carbohydrates.
The basic principles of the diet
The Diet has four steps: two stages of weight loss and two stages of weight conservation.
The diet begins with calculating your “real” weight based on age, history of weight loss and other factors.
The length of stay in each stage depends on the amount of weight you need to lose to achieve your “real” weight.
Four stages of ducan diet
1. Stage of attack (1-7 days)
You start a diet using unlimited lean protein plus 1.5 tablespoons of oat bran at the day.
2. Stage of cruise (1-12 months)
Alternate one day on lean protein with lean day on squirrel and vegetables that do not have starch, plus 2 tablespoons of oats every day.
3. Consolidation stage (variable)
Unlimited unlimited protein and vegetables, some carbohydrates and fats, one day a week of lean protein and 2.5 tablespoons of oat bran.You must do this within 5 days in each 0.45kg lost at steps 1 and 2.
4. Stability stage (uncertain)
It makes the basic recommendations of the consolidation phase, but the rules can be weakened until the weight remains stable.Oat bran is increased to 3 tablespoons per day.
What products should be included in a diet?
Each stage of Ducan diet has its own pattern.Here's what you are allowed to eat during each of the steps:
Step the attack
The attack phase is primarily based on high -white products, as well as some additional ones providing minimum chambers:
- Lenten beef, veal, venison and other game.
- Lenten pork.
- Bird without skin.
- Liver, kidney and language.
- Fish and molluscs (all kinds).
- Eggs.
- Low -fat dairy products (limited 1 kg per day): milk, yogurt, cottage cheese and ricotta.
- Tofu and speed.
- Seytan (instead of meat from wheat gluten).
- 1.5 tablespoons of bran oats every day (essential).
- Unlimited number of artificial sweeteners, shirataki noodles and diet jelly.
- Small amount of lemon juice and pickles.
1 teaspoon of oil every day for lubricating the pan.
1.5 liters of water at least a day (required).
Cruise stage
This phase exchanges every two days.
On the first day, the diet is limited by products from the attack stage.On the second day, he is allowed to eat products from the following stage of attacks and the following vegetables:
- Spinach, cabbage, salad and other green leaf.
- Broccoli, cauliflower, cabbage and cabbage of Brussels.
- Sweet pepper.
- Asparagus.
- Flissors.
- Eggplant.
- Cucumbers.
- Celery.
- Tomatoes.
- Mushrooms.
- Green beans.
- Onions, onions and onions.
- Zucchini.
- Pumpkin.
- Turnip.
- 1 part of carrots or beet each day.
- 2 tablespoons of bran oats every day (essential).
No other vegetables or fruits are allowed.In addition to 1 teaspoon of oil in salad dressing or to refine the pans, fat should not be added.
Consolidation stage
At the consolidation stage, it is recommended that any products be mixed from the attack and cruise stage lists as well as the following: \ t
- Fruit: 1 part of fruit per day, for example, 1 cup of berries or chopped melon;1 medium apple, orange, pear, peach or nectar;2 kiwi, plum or apricot.
- Bread: 2 whole grain bread slices a day, with a small amount of oil with low fat content.
- Cases: 1 part of a case (40 g) per day.
- With chair: 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, pork or ham 1-2 times a week.
- Festival dishes: Two “festive dishes” per week, including one snack, one main dish, one dessert and one glass of wine.
- Protein: One day a week of “pure protein”, only products are allowed from the attack stage.
Bran OAT: 2.5 tablespoons of bran oats every day (essential).
Stability stage
The stabilization phase is the final stage of Ducan diet.It all involves achieving improvements at earlier stages of the diet.
There are no prohibited products, but there are some principles:
- Use the consolidation stage as a fundamental basis for power planning.
- Proceed one day a week to make a “pure protein” day.
- Never climb on a lift or a staircase when you can climb the stairs.
- Oat bran - your friend.Take 3 tablespoons each day.
NEAS menu on ducan diet
In addition to the products available to everyone, Dr.Dukan his own advanced line.Products from Ducan include bran, noodles, flour and tea.
Step the attack
Breakfast
- Low cottage cheese -fat with 1.5 tablespoons of oat bran, cinnamon and sugar representative.
- Coffee or tea with low -milk and sugar representative.
- Water.
Dinner
- Frying chicken.
- Shirataki noodles prepared on the broth.
- Gel nutrition.
- Cold tea.
Dinner
- Lenten intestine and shrimp.
- Gel nutrition.
- Coffee without caffeine or tea with low -milk and sugar representative.
- Water.
Cruise stage
Breakfast
- Eggs of 3 eggs.
- Cut tomatoes.
- Coffee with low -milk and sugar representative.
- Water.
Dinner
- Fried chicken, herbs mixed with low -sauce, vinaigrette.
- Greek yogurt, 2 tablespoons of oat bran and sugar representative.
- Cold tea.
Dinner
- Baked salmon fillet.
- Broccoli and steamed cauliflower.
- Gel nutrition.
- Coffee without caffeine with low -milk and sugar representative.
- Water.
Consolidation stage
Breakfast
- Omlet made of 3 eggs, 40 g of cheese and spinach.
- Coffee with low -milk and sugar representative.
- Water.
Dinner
- A sandwich with turkey on 2 whole wheat bread slices.
- Half a cup of cottage cheese with 2 tablespoons of oat bran, cinnamon and sugar representative.
- Cold tea.
Dinner
- Fried pork.
- Tsukini frying.
- 1 apple medium.
- Coffee without caffeine with low -milk and sugar representative.
- Water.
Is Ducan's diet based on science?
There's so much high quality research on ducan diet.
However, one study of women from Poland showed Dyukan diet that they got about 1000 calories and 100 g protein per day, and that they lost 15 kg in 8-10 weeks.
In addition, many studies show that other high protein diet essays with low carbohydrates have significant weight loss.
There are a number of factors that contribute to weight loss during high diets.
One of them is an increase in the number of calories burned during gluconeogenesis.This is a process where protein and fat are turned into glucose, when carbohydrates are limited and the protein consumption is large.
The level of metabolism increases significantly after eating protein than after carbohydrates or fat.This makes the body feel satiety.
The protein reduces hormones hormones and increases saturation hormones activity, so you finally eat less.
However, Ducan diet is different from many related diets.It limits both carbohydrates and fats.This is a high protein diet, low -carb and a low diet.
The justification for fat limitation of a low -carb diet with high protein content to reduce weight and health is not based on science.
In one study, people who spent fat with high protein content, with low carbohydrate content, 69 calories on average more than those who launched fat.
At the initial stages of Ducan diet, there is also little fiber, despite the daily part of mandatory oats bran.
A part of 1.5 to 2 tablespoons of oat bran, which is bad for health, has less than 5 fiber grams.
Moreover, some healthy sources of fiber, such as avocados and nuts, are not included in the diet, as Dr. looks.Ducan them fats too rich.
Is a safe ducan diet?
Ducan diet was not studied.
But these problems were affected as high protein content, especially its effect on the kidneys and bone health.
In the past, it is believed that high protein consumption may lead to damage to kidneys.
But new studies have shown that diets with a high protein content are not harmful to people with healthy kidneys.
However, people who are likely to form kidney stones may be obsolete in health with high protein consumption.
The health of bone will not deteriorate from the high -diet diet, and contains vegetables and fruits containing potassium.
In fact, recent studies show that a high -protein diet has a beneficial effect on bone health.
People with kidney diseases, gout, liver disease or other serious diseases should consult their doctor before the start of the diet.
Despite the fact that most people lose weight in the first 2 stages, the general diet is quite limited, especially days of the “pure protein”.These days are just lean protein.
Stability stages include high carbohydrate products, bread, starch, but many healthy foods with high fat content are not included, which may be a bad idea.
Fats in plants and animal products make low -carb diet healthier, enjoyable and easier to adhere to in the long term.
Ducan diet could be safe for most people, but people with certain health problems may have difficulties.
Ducan diet can lead to rapid weight.However, there are also some features that make it difficult to use in the long term.
In general, this is a fast diet for weight loss, but it makes healthy food without the need.