Many people want to lose weight quickly.However, fast weight loss can be difficult to achieve and maintain the results even more difficult.
Pierre Dukan claimed to have created a quick diet that allows you to lose weight continuously without hunger.
We have prepared a detailed assessment of Ducan's diet, explaining everything you need to know.
What is Ducan's diet?
Ducan's diet is a high protein diet and low carbohydrate content, 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 success of the patient with a difficult period of obesity.The patient said he could refuse almost every food, for weight loss purposes, but could not refuse meat.
Pierre has created a suitable diet for patients, which has become one of the most popular people in the world.
After many of his patients undergo impressive results in weight loss, Dr. Dukan published Diet Dukan book, it was published in 2000.
Finally, the book was published in 32 countries and became a best -selling book.According to the assessment, she helped people achieve fast and easy weight loss without hunger.
Ducan's diet has similar characteristics, with the diet of Styleman and Atkins - they all create a high protein diet with low carbohydrates.
The basic principles of the diet
The diet has four stages: two stages of weight loss and two stages of weight conservation.
The diet begins with calculating your weight on your network based on your age, weight loss history and other factors.
The length of time at each stage depends on the weight you need to reduce to achieve your true weight.
Four periods of diet Ducan
1. The attack period (1-7 days)
You start a diet using unlimited lean protein plus 1.5 tablespoons of oatmeal during the day.
2. Stage of the journey (1-12 months)
Replace a day on a lean protein with a lean day on a squirrel and vegetables without starch, plus 2 tablespoons of oat bran daily.
3. The merit period (variable)
Unlimited protein and vegetables, some carbohydrates and fats, a week a week lean protein and 2.5 tablespoons of oatmeal.You must do this within 5 days in every 0.45kg lost in phase 1 and 2.
4. Stable phase (unknown)
Implement the basic recommendations of the consolidated period, but the rules may be weakened until the weight is still stable.Long oats are increased to 3 tablespoons a day.
What products should be put into a diet?
Each stage of Ducan's diet has its own model.This is what you are allowed to eat in each stage:
Attacking phase
The attack stage is mainly based on high products, as well as some supplements that provide a minimum calories:
- Lenten, Veal, Venison and other games.
- Pork pork pork.
- Birds have no skin.
- Liver, kidney and tongue.
- Fish and soft body (all types).
- Egg.
- Low dairy products (limited to 1 kg per day): Milk, yogurt, cheese and Ricotta.
- Tofu and speed.
- Seytan (replacing meat from wheat gluten).
- 1.5 tablespoons of oatmeal bran daily (mandatory).
- A unlimited amount of artificial sweeteners, Shirataki and jelly noodles.
- A small amount of lemon juice and pickles.
1 teaspoon of daily oil to lubricate the pan.
At least 1.5 liters of water per day (mandatory).
Journey phase
This period replaces every two days.
On the first day, the diet is limited by products from the attack stage.On the second day, it is allowed to consume products from the attack stage and the following vegetables:
- Spinach, cabbage, salad and other green vegetables.
- Broccoli, cauliflower, cabbage and brussels.
- Sweet pepper.
- Asparagus.
- Artichoke.
- Eggplant.
- Cucumber.
- Celery.
- Tomato.
- Mushroom.
- Green bean.
- Onions, onions and onions.
- Zucchini.
- Pumpkin.
- Radish.
- 1 part of carrots or radish daily.
- 2 tablespoons of oatmeal bran daily (mandatory).
No other vegetables or fruits are allowed.In addition to 1 teaspoon of oil in salad or lubricating sauce, do not add fat.
Consolidation stage
At the merging stage, mixing any products from the list of attacks and journeys with:
- Fruit: 1 fruit per day, for example, 1 cup of berries or minced melon;1 average apple, orange, pear, peach or nectar;2 kiwi, plum or dream.
- Bread: 2 slices of whole seeds daily, with a small amount of oil with low fat content.
- Cheese: 1 part of cheese (40 g) per day.
- Starch: 1-2 parts of starch per week, for example, 225 grams of pasta and other cereals, corn, beans, legumes, rice or potatoes.
- Meat: fried lamb, pork or ham 1-2 times a week.
- Festival food: Two Viking festivals every week, including a snack, a main dish, a dessert and a glass of wine.
- Protein: One week a week on a pure protein of Muslims, only allows products from the attack stage.
Cran Oat: 2.5 tablespoons of oatmeal daily (mandatory).
Stability
The stable stage is the final stage of Ducan's diet.It is all about the maintenance of improvements achieved in the previous stage of the diet.
There are no products banned, but there are some principles:
- Use the consolidated stage as a basic basis for electrical planning.
- Continue a day a week to perform a day of the Viking pure protein.
- Never climb the elevator or escalator when you can climb the stairs.
- Oats - your friend.Take 3 tablespoons a day.
The menu is close to the diet of Ducan
In addition to products available for everyone, Dr. Dukan promotes its own product line.Products from Ducan include bran, noodles, flour and tea.
Attacking phase
Breakfast
- Low cottage cheese with 1.5 tablespoons of oatmeal bran, cinnamon and sugar instead.
- Coffee or tea with milk and sugar replacing low sugar.
- Water.
Dinner
- Fried chicken.
- Shirataki's noodles prepare on the broth.
- Diet.
- Cold tea.
Dinner
- Luneling and lenten shrimp.
- Diet.
- Coffee does not have caffeine or tea with milk and sugar replacing low sugar.
- Water.
Journey phase
Breakfast
- Eggs of 3 eggs.
- Cut tomatoes.
- Coffee with milk and sugar replacing low sugar.
- Water.
Dinner
- Fried chicken, herbs mixed with low sauce, Vinaigrette.
- Greek yogurt, 2 tablespoons of oatmeal bran and sugar replacement.
- Cold tea.
Dinner
- Grilled salmon fillet.
- Broccoli and steamed cauliflower.
- Diet.
- Coffee does not have caffeine with milk and sugar replacing low sugar.
- Water.
Consolidation stage
Breakfast
- Omlet is made of 3 eggs, 40 g of cheese and spinach.
- Coffee with milk and sugar replacing low sugar.
- Water.
Dinner
- Sandwich with a turkey for 2 slices of pure bread.
- Half a cup of painting house with 2 tablespoons of oatmeal bran, cinnamon and replacement of sugar.
- Cold tea.
Dinner
- Fried pork.
- Frying Tsukini.
- 1 average apple.
- Coffee does not have caffeine with milk and sugar replacing low sugar.
- Water.
Is Ducan's diet based on science?
There are not too many quality studies on Ducan's diet.
However, a study of women from Poland followed Dyukan's diet showed that they had received about 1,000 calories and 100 g of protein daily, while it took 15 kg for 8-10 weeks.
In addition, many studies show that low -protein diets with low carbohydrates have significant advantages to lose weight.
There are several factors that contribute to weight loss in high diet.
One of them is an increase in the number of calories burned during gluconeogenesis.This is a process in which protein and fat are turned into glucose, when carbohydrates are limited and large protein consumption.
The level of metabolism increases significantly after you eat protein compared to after carbohydrate or fat foods.This makes the body feel full.
Protein reduces the production of hormone hormones and increases the activity of saturated hormones, so in the end you eat less.
However, Ducan's diet is different from many related diets.It limits both carbohydrates and fat.This is a diet high in protein, low -carb and low -fat.
The argument for fat limit for low diet with high protein content to lose weight and health is not based on science.
In a study, those who consumed fat were high in protein, with low carbohydrates, burned on average 69 calories than those who avoid fat.
At the initial stage of the Ducan diet, there is also very little fiber, although the fact that the daily part of oatmeal bran is mandatory.
A part of 1.5 to 2 tablespoons of oatmeal bran containing less than 5 grams of fiber, is a small amount, harmful to health.
Moreover, some healthy fiber sources, such as butter and nuts, are not included in the diet, because Dr. Ducan considers them too rich fat.
Does Ducan have a safe diet?
Ducan's diet is not studied.
But problems such as high protein content have been affected, especially its effects on the kidneys and bone health.
In the past, it is believed that the high protein consumption can lead to damage to the kidneys.
But new studies have shown that a high protein diet is not harmful to people with healthy kidneys.
However, people who have the ability to form kidney stone are likely to be impaired with high protein consumption.
Bone health will not worsen from a high diet, while vegetables and fruits contain potassium are included.
In fact, recent studies have shown that a high diet -Potein actually works beneficial to bone health.
People with kidney disease, gout, liver disease or other serious diseases should consult their participants before starting a diet.
Despite the fact that most people lose weight in the first two stages, the diet is generally limited, especially the days of pure protein.These days only include lean protein.
Stable stages include high carbohydrate products, bread, starch, but does not include a lot of healthy foods with high fat content, which can be a bad idea.
The fat in plants and animal products makes the diet less health, more comfortable and easy to follow in the long run.
Ducan's diet may be safe for most people, but those who have certain health problems may be difficult.
The Ducan diet can lead to rapid weight loss.However, it also has some features that make it difficult to use for a long time.
In general, this is a quick diet to lose weight, but it makes you avoid healthy food without.