Many people want to lose weight quickly.Nevertheless, rapid weight loss can be difficult to achieve and maintain the result is even more difficult.
Pierre Ducan 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, explaining everything you need to know.
What is Dukan's diet?
Ducan's diet is a high protein diet and low carbohydrate content, which is divided into 4 stages.
The diet was created by Dr. Pierre Ducan, a French GP who specializes in weight management.
The doctor created a diet in the 1970s, inspired by the success of the patient with a difficult stage of obesity.This patient said he could refuse almost any food in the name of weight loss, but he could not refuse meat.
Pierre has created a suitable diet for the patient that has become one of the most popular in the world.
After many of his patients experienced impressive weight loss results, D -Rukan published the book Diet Dukan, it was published in 2000.
In the end, the book was published in 32 countries and became a bestseller.According to reviews, it has helped people achieve fast and easy weight loss without hunger.
Ducan's diet has similar characteristics, such as the diet of styles and Atkini - they all created high -protein diets with low carbohydrates.
The basic principles of diet
The diet has four phases: two phases of weight loss and two phases of weight protection.
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 in each phase depends on how much weight you need to lose in order to achieve your "true" burden.
Four phases of diet ducan
1. Phase of attack (1-7 days)
You start a diet using an unlimited slender protein plus 1.5 tablespoons of oat bran during the day.
2. Phase of cruise (1-12 months)
Alternate one day on a slender protein with a slender squirrel day and starch -free vegetables, plus 2 tablespoons of oat bran every day.
3. Phase of consolidation (variable)
Unlimited proteins and vegetables are absorbed, some carbohydrates and fats, one day a week on lean protein and 2.5 tablespoons of oat bran.You must do this within 5 days every 0.45 kg, lost in stages 1 and 2.
4. Phase of stabilization (indefinitely)
It fulfills the basic recommendations at the consolidation stage, but the rules can be weakened while the weight remains stable.The oats increase to 3 tablespoons a day.
What products should be included in a diet?
Each Ducan diet phase has its own model.Here's what you are allowed to eat during each of the stages:
Attack
The attack phase is based mainly on high white products, as well as several additional ones that provide minimal calories:
- Lenten Beef, veal, deer and other game.
- Post pork.
- A skinless bird.
- Liver, kidneys and tongue.
- Fish and molluscs (all species).
- Eggs.
- Low fat dairy products (limited 1 kg per day): milk, yogurt, cottage cheese and ricotta.
- Tofu and temp.
- Seitan (substitute for wheat gluten meat).
- 1.5 tablespoons of oat bran daily (required).
- Unlimited number of artificial sweeteners, Shiraki noodles and diet jelly.
- A small amount of lemon juice and pickles.
1 teaspoon of butter a day to lubricate the pan.
At least 1.5 liters of water per day (required).
Cruise phase
This phase alternates every two days.
On the first day, the diet is limited by products from the attack phase.On the second day it is allowed to consume products from the attack phase and the following vegetables:
- Spinach, cabbage, salad and other green leaves.
- Broccoli, cauliflower, cabbage and Brussels sprouts.
- Sweet pepper.
- Asparagus.
- Artichoke.
- Eggplant.
- Cucumbers.
- Celery.
- Tomatoes.
- Mushrooms.
- Green beans.
- Onions, onions and onions.
- Zucchini.
- Pumpkin.
- Turnips.
- 1 serving of carrots or beets a day.
- 2 tablespoons of oat bran a day (mandatory).
Other vegetables or fruits are not allowed.In addition to 1 teaspoon of butter in salad dressing or for lubrication of pans, no fat should be added.
Consolidation phase
At the consolidation stage, it is recommended to mix all products from the lists of an attack and cruise phase, together with the following:
- Fruit: 1 serving of fruit a day, such as 1 cup of berries or sliced melon;1 medium apple, orange, pear, peach or nectarin;2 kiwi, plum or apricot.
- Bread: 2 slices of whole grain bread a day, with a small amount of low fat oil.
- Cheese: 1 serving of cheese (40 g) per day.
- Starch: 1-2 servings 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 "holiday meals" a week, including one breakfast, one main course, one dessert and one glass of wine.
- Protein: One day a week of "pure protein" only allowed products from the attack phase.
Oats bran: 2.5 tablespoons of oat bran every day (required).
Stabilization
The stabilization phase is the last phase of Dukan's diet.It's all about maintaining improvements achieved at the wider stages of the diet.
No products are prohibited, but there are several principles:
- Use the consolidation stage as the main basis for electricity planning.
- Continue one day a week to make a "clean protein" day.
- Never climb an elevator or escalator when you can climb the stairs.
- Oats - your friend.Take 3 tbsp every day.
Approximate Ducan diet menu
In addition to the products available to everyone, D -Rukan promotes its own line.Ducan products include bran, noodles, flour and tea.
Attack
Breakfast
- High dizziness with 1.5 tablespoons of oat bran, cinnamon and sugar substitute.
- Coffee or tea with low -fat milk and sugar substitute.
- Water.
Dinner
- Frying chicken.
- The Shiraki noodles prepared on the broth.
- Dietary jelly.
- Cold tea.
Dinner
- Lean steak and shrimp.
- Dietary jelly.
- Caffeine -free coffee or low -fat tea and sugar replacement.
- Water.
Cruise phase
Breakfast
- Eggs of 3 eggs.
- Cut the tomatoes.
- Coffee with low -fat milk and sugar substitute.
- Water.
Dinner
- Fried chicken, mixed herbs with low fat sauce, vinaigrette.
- Greek yogurt, 2 tablespoons of oat bran and sugar substitute.
- Cold tea.
Dinner
- Roasted salmon fillet.
- Broccoli and cauliflower are suffocated.
- Dietary jelly.
- Coffee without caffeine with low -fat milk and sugar substitute.
- Water.
Consolidation phase
Breakfast
- Omelet made of 3 eggs, 40 g cheese and spinach.
- Coffee with low -fat milk and sugar substitute.
- Water.
Dinner
- Turkey sandwich for 2 slices of whole grain bread.
- Half a glass of cottage cheese with 2 tablespoons of oat bran, cinnamon and sugar substitute.
- Cold tea.
Dinner
- Fried pork.
- Frying tsukini.
- 1 medium apple.
- Coffee without caffeine with low -fat milk and sugar substitute.
- Water.
Is Dukan's diet based on science?
There is not so much quality studies on Ducan's diet.
However, a study of women from Poland followed the Dyukan diet showed that they were receiving about 1000 calories and 100 g of protein per day, while losing 15 kg in 8-10 weeks.
In addition, many studies have shown that other high -protein diets with low carbohydrates have significant benefits of weight loss.
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.It is a process in which protein and fats are converted to glucose when carbohydrates are limited and protein consumption is high.
The level of metabolism increases significantly after you eat protein than after carbohydrate or fat.It causes the body to feel satiety.
Protein reduces the production of hormonal hormone and increases the activity of the saturation hormones, so you ultimately eat less.
Nevertheless, Ducan's diet is different from many related diets.It limits both carbohydrates and fats.This is a diet with high protein, low in carbohydrates and low fat.
The justification of the limitation of fat in a low carbon diet with a high protein content for weight loss and health is not based on science.
In one study, people who consume high protein fats, low in carbohydrates, burn an average of 69 calories more than those who avoid fat.
In the initial stages of Dukan's diet, there are also a little fiber, despite the fact that the daily part of the oat bran is a must.
Part of 1.5 to 2 tablespoons of oat bran contains less than 5 grams of fiber, which is a small amount, which is bad for health.
In addition, the diet does not include several healthy fiber sources, such as avocado and nuts, because D -Rukan considers them too rich fat.
Is Ducan a safe diet?
Dukan's diet is not studied.
But such problems as a high protein content were affected, especially its effect on the kidneys and bone health.
In the past, it was thought that high protein consumption could lead to kidney damage.
But new studies show that high protein diets are not harmful to people with healthy kidneys.
Nevertheless, people who are likely to form kidney stones can potentially experience a deterioration of high protein consumption.
Bone health will not get worse 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 a beneficial effect on bone health.
People with kidney disease, gout, liver disease or other serious illnesses should consult their doctor before the start of the diet.
Despite the fact that most people weaken in the first 2 stages, the overall diet is quite limited, especially the days of "pure protein".These days they consist only of lean protein.
Stabilization phases include products with high carbohydrates, 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 low -carbon diet fosure, pleasant and easier to adhere to the long run.
Ducan's diet may be safe for most people, but people with certain health problems can have difficulty.
Ducan's diet can lead to rapid weight loss.However, it also has a number of features that make it difficult to use in the long run.
In general, this is a quick diet for weight loss, but it makes you avoid healthy foods without need.