Many people want to lose weight quickly.Nevertheless, it can be difficult to achieve fast weight loss and maintaining the result is even more difficult.
Pierre Dukan claims to have created a quick diet that allows you to get a constant weight loss without starvation.
We made a detailed overview of Ducan's 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 that is divided into 4 stages.
The diet was made by Dr. Pierre Dukan, a French general practitioner, who specializes in weight management.
The doctor formed a diet in the 1970s, inspired by the success of a patient with a difficult stage of obesity.This patient said he could refuse almost any food for weight loss but could not deny meat.
Pierre created an appropriate diet for the patient, which has become one of the world's most popular.
After many patients have experienced impressive results in weight loss, Dr. Dukan published the Diet Dukan book published in 2000.
Finally, the book was published in 32 countries and became a bestseller.It is believed that people have helped people to achieve rapid and lightweight weight loss without starvation.
Ducan's diet has similar properties, with Styleman and Atkins' diets - each has created a high -protein diet with low carbohydrates.
The principles of diet
The diet has four phases: two phases of weight loss and two phases of weight preservation.
The diet begins with the calculation of the "real" weight of your age, weight loss and other factors.
In each section, the length of stay depends on the weight you need to lose to achieve "real" weight.
Four phases of Ducan diet
1. The phase of the attack (1-7 days)
It starts the diet with unlimited lean protein, plus 1.5 tablespoons of oat bran.
2. Phase of a cruise (1-12 months)
The alternation one day on a lean protein, lean day on a squirrel and vegetables that do not contain starch, plus 2 tablespoons of oat limit.
3. The phase of consolidation (variable)
Unlimited inserted protein and vegetables, some carbohydrates and fats, one day a day lean protein and 2.5 tablespoons of oat bran.This should be done within 5 days in the lost 0.45 kg lost in sections 1 and 2.
4. The phase of stabilization (indefinite)
It fulfills the basic recommendations of the consolidation phase, but the rules may weaken until the weight remains stable.The oat bran increases to 3 tablespoons a day.
What products should I include in a diet?
Every phase of Ducan's diet has its own pattern.Here's what you can afford to eat in each section:
Attack section
The attack stage is based primarily on high white products and many additional products that provide minimal calories:
- Lenten beef, calf, cattle and other toys.
- Bottom pork.
- Bird without skin.
- Liver, kidneys and tongue.
- Fish and molluscs (all types).
- Egg.
- Low fatty dairy products (limited 1 kg daily): milk, yogurt, cottage cheese and ricotta.
- Tofu and pace.
- Seytan (replacement of gluten meat of wheat).
- 1.5 tablespoons of oat bran daily (required).
- Unlimited number of artificial sweeteners, pasta shirataki and diet gel.
- A small amount of lemon juice and pickles.
1 teaspoon of oil daily to lubricate the pan.
At least 1.5 liters of water per day (required).
Shipping section
This phase changes every two days.
On the first day, the diet is restricted by products from the attack.On the second day, the consumption of products from the attacks and the following vegetables is allowed:
- Spinach, cabbage, salad and other leaf green.
- Broccoli, cauliflower, cabbage and Brussels cabbage.
- Sweet pepper.
- Asparagus.
- Artichoke.
- Eggplant.
- Cucumber.
- Celery.
- Tomato.
- Mushroom.
- Green beans.
- Onions, onions and onions.
- Zucchini.
- Pumpkin.
- White beet.
- 1 serving of carrots or beets per day.
- 2 tablespoons of oat bran daily (required).
Other vegetables or fruits are not allowed.Do not add fat to the 1 teaspoon of oil in the salad or to apply the pan to lubricate.
Consolidation phase
In the consolidation phase, it is recommended to mix all products from the list of attack and cruise phase with the following:
- Fruits: 1 serving of fruit daily, such as 1 cup berry or chopped melon;1 average apple, orange, pears, peaches or nectarin;2 kiwi, plums or peaches.
- Bread: 2 slices of whole grain bread daily with a small amount of oil and low fat.
- Cheese: 1 serving of cheese (40 g) daily.
- Starch: For example, 225 grams of pasta and other particles, corn, beans, legumes, rice or potatoes 225 grams.
- Meat: Roast lamb, pork or ham 1-2 times a week.
- Festive food: Two "festive food", including a snack, a main course, a dessert and a glass of wine.
- Protein: One day a week on a "pure protein" only products from the attack stage are allowed.
Oat bran: 2.5 tablespoons of oat bran daily (required).
Stabilization phase
The stabilization phase is the last phase of Ducan's diet.It is about maintaining repairs in previous stages of diet.
No product is forbidden, but there are many principles:
- Use the consolidation phase as a basic basis for energy planning.
- Continue one day a week to make a "clean protein" day.
- Never climb the elevator or escalator when you can climb the stairs.
- Oat bran - your friend.Take 3 tablespoons every day.
Approximate menu from Ducan's diet
In addition to the products available to everyone, Dr. Dukan promotes his own line.Ducan products include bran, pasta, flour and tea.
Attack section
Morning
- Low greasy curd, 1.5 tablespoons oats with dandruff, cinnamon and sugar substitute.
- Coffee or tea with low greasy milk and sugar substitute.
- Water.
Dinner
- Fried chicken.
- The Shirataki pasta is prepared for the broth.
- Dietary jelly.
- Cold tea.
Dinner
- Lenten steak and shrimp.
- Dietary jelly.
- Coffee without caffeine or tea with low greasy milk and sugar substitute.
- Water.
Shipping section
Morning
- 3 egg eggs.
- Cut tomatoes.
- Coffee with low greasy milk and sugar substitute.
- Water.
Dinner
- Baked chicken, mixed herbs with low greasy sauce, Borossigrette.
- Greek yogurt, 2 tablespoons of oats bran and sugar substitute.
- Cold tea.
Dinner
- Fried salmon fillet.
- Broccoli and cauliflower steamed.
- Dietary jelly.
- Coffee without caffeine, with low fat milk and sugar substitute.
- Water.
Consolidation phase
Morning
- Omlet from 3 eggs, 40 g cheese and spinach.
- Coffee with low greasy milk and sugar substitute.
- Water.
Dinner
- Sandwich turkey 2 slices for whole grain bread.
- Half a cup of curd 2 tablespoons in oatmeal, with cinnamon and sugar substitute.
- Cold tea.
Dinner
- Roast pork.
- Lowing Tsukini.
- 1 average apple.
- Coffee without caffeine, with low fat milk and sugar substitute.
- Water.
Ducan's diet is based on science?
Ducan's diet is not so much quality research.
However, a study on Polish women followed Dyukan's diet to get about 1000 calories a day and 100 g of protein, while losing 15 kg in 8-10 weeks.
In addition, many studies show that other high -protein diets with low carbohydrates have a significant advantage for weight loss.
Many factors contribute to weight loss during the high white diet.
One is an increase in the number of calories burned during gluconeogenesis.This is a process in which protein and fat are converted into glucose when carbohydrates are limited and protein consumption is high.
The level of metabolism increases significantly after eating protein like carbohydrates or fat foods.Because of this, the body feels saturated.
Protein reduces the production of hormone hormone and increases the activity of saturation hormones, so it eventually eats less.
Nevertheless, Ducan's diet is different from many related diets.Limits both carbohydrates and fats.It is a high -protein, low and low -fat diet.
Fat restrictions are not based on science in a low Carb diet, with high protein content, to reduce weight and health.
In one study, people who consumed high protein fats with low carbohydrate content, on average, burned 69 calories than those that avoid fat.
There is little fiber in the early stages of Ducan's diet, despite the mandatory daily part of the oat bran.
In 1.5 to 2 tablespoons of oats, it contains less than 5 grams of fiber, which is a small amount that is harmful to health.
In addition, many healthy fiber sources, such as avocado and nuts are not included in the diet because Dr. Ducan considers them too rich.
Ducan is a safe diet?
Ducan's diet was not investigated.
But problems such as high protein content were affected, especially on the kidneys and the health of the bones.
In the past, it has been believed that high protein consumption could lead to damage to the kidneys.
However, new studies have shown that a diet with a high protein content is not harmful to people with healthy kidneys.
Nevertheless, people who are likely to form kidney stones are potentially deteriorated in their health, with high protein consumption.
The health of the bones does not deteriorate from the high whitish diet, while vegetables and potassium fruits also contain.
In fact, recent studies show that a high -protein diet really has a beneficial effect on bone health.
People with kidney disease, gout, liver disease or other serious illness should consult their doctor before starting their diet.
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 consist of lean protein.
Stabilization phases include high carbohydrate products, bread, starch, but they do not contain a lot of high -fat, healthy foods, which can be a bad idea.
Fat in plants and animal products can keep your low maintenance diet healthier, more pleasant and easier in the long run.
Ducan's diet can be safe for most people, but people with some health problems can have difficulty.
The Ducan diet can lead to quick weight loss.At the same time, it also has many features that make it difficult to use in the long run.
Usually this is a quick diet for weight loss, but it avoids healthy foods.