Many people want to lose weight quickly.Nevertheless, rapid weight loss can be difficult to achieve and maintaining the result is even more difficult.
Pierre Dukan claims to have created a rapid diet that allows you to obtain constant weight loss without famine.
We have prepared a detailed examination of the ducan diet, explaining everything you need to know.
What is Ducan's diet?
Ducan's diet is a regime rich in protein and a low carbohydrate content, which is divided into 4 steps.
The diet was created by Dr. Pierre Dukan, a French general practitioner specializing in weight management.
The doctor created a diet in the 1970s, inspired by the patient's successes with a difficult stage of obesity.This patient said he could refuse almost all foods, to lose weight, but cannot refuse meat.
Pierre has created an appropriate diet for the patient, which has become one of the most popular in the world.
After many of his patients have experienced impressive loss results, Dr. Dukan published the Diet Dukan book, he was published in 2000.
In the end, the book was published in 32 countries and has become a bestseller.According to criticism, she helped people achieve fast and easy weight loss without famine.
Ducan's diet has similar characteristics, with the styleman and Atkins diet - all have created low -carbohydrate protein diets.
The basic principles of the regime
The diet has four phases: two weight loss phases and two weight conservation phases.
The diet begins with the calculation of your "real" weight according to your age, your history of weight loss and other factors.
The duration of the stay in each phase depends on the amount of weight you need to lose to reach your "real" weight.
Four phases of the ducan diet
1. attack phase (1-7 days)
You start a diet using an unlimited lean protein plus 1.5 tablespoons of oat sound by the day.
2. Phase of the cruise (1-12 months)
Alternate one day on a lean protein with a lean day on a squirrel and vegetables that do not contain starch, plus 2 tablespoons of oat sound every day.
3. Consolidation phase (variable)
Unlimited implastible proteins and vegetables, some carbohydrates and fats, one day a week of lean protein and 2.5 tablespoons of oatmeal sound.You must do it within 5 days in each 0.45 kg lost in steps 1 and 2.
4. Stabilization phase (indefinite)
Performs the basic recommendations of the consolidation stage, but the rules can be weakened until the weight remains stable.Oat sound is increased to 3 tablespoons per day.
What products should be included in a diet?
Each phase of Ducan's diet has its own diagram.Here is what you are allowed to eat during each of the steps:
Attack phase
The attack phase is mainly based on high white products, as well as on several others which provide minimum calories:
- Lent beef, veal, venison and other game.
- Lent pork.
- Skinless bird.
- Liver, kidneys and tongue.
- Fish and molluscs (all types).
- Eggs.
- Low dairy products (limited 1 kg per day): milk, yogurt, cottage and ricotta cheese.
- Tofu and rhythm.
- Seytan (substitute for wheat gluten meat).
- 1.5 tablespoons of oat sound per day (required).
- An unlimited number of artificial sweeteners, noodles of shirataki and diet jelly.
- A small amount of lemon juice and pickles.
1 teaspoon of oil daily for the lubrication of 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 the products of the attack phase.On the second day, it is authorized to consume products from the following attacks and vegetables:
- Spinach, cabbage, salad and other leafy vegetables.
- Broccoli, cauliflower, cabbage and Brussels cabbage.
- Sweet pepper.
- Asparagus.
- Artichokes.
- Eggplant.
- Cucumbers.
- Celery.
- Tomatoes.
- Mushrooms.
- Green beans.
- Onions, onions and onions.
- Zucchini.
- Pumpkin.
- Turnip.
- 1 portion of carrots or beets per day.
- 2 tablespoons of his oat daily (required).
No other vegetable or fruit is allowed.In addition to 1 teaspoon of oil in a vinaigrette or to lubricate the pans, fats should not be added.
Consolidation phase
At the consolidation stage, it is recommended to mix all the products from the attack and cruise phase lists with the following:
- Fruits: 1 portion of fruit per day, for example, 1 cup of bays or chopped melon;1 medium apple, orange, pear, fishing or nectarine;2 kiwi, plum or apricot.
- Bread: 2 slices of whole grain bread per day, with a small amount of oil with low fat.
- Cheese: 1 portion of cheese (40 g) per day.
- Starch: 1-2 portions 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 to 2 times a week.
- Festive dishes: Two "festive dishes" per week, including a snack, a main dish, a dessert and a glass of wine.
- Protein: One day a week on a "pure protein", only the products of the attack phase are authorized.
Oat bran: 2.5 tablespoons of oat sound daily (required).
Stabilization phase
The stabilization phase is the final phase of the ducan diet.It is a question of maintaining the improvements made at the previous stages of the diet.
No product is prohibited, but there are several principles:
- Use the consolidation step as a basic basis for energy planning.
- Continue one day a week to have a day of "pure protein".
- Never climb on an elevator or escalator when you can set up the stairs.
- Oat bran - Your friend.Take 3 tablespoons every day.
Approximate menu on the ducan diet
In addition to the products available to everyone, Dr. Dukan promotes his own line.Ducan products include sound, noodles, flour and tea.
Attack phase
Breakfast
- Cheese with a low content of fog with 1.5 tablespoons of oats, cinnamon and sugar substitute.
- Coffee or tea with low milk and sugar substitute.
- Water.
Dinner
- Chicken to fry.
- Shirataki noodles have prepared on the broth.
- Food jelly.
- Cold tea.
Dinner
- Steak and Lent shrimp.
- Food jelly.
- Coffee without caffeine or tea with low milk and sugar substitute.
- Water.
Cruise phase
Breakfast
- Eggs of 3 eggs.
- Cut the tomatoes.
- Coffee with low milk and sugar substitute.
- Water.
Dinner
- Fried chicken, herbs mixed with a low bold sauce, vinaigrette.
- Greek yogurt, 2 tablespoons of oats and sugar substitute.
- Cold tea.
Dinner
- Salmon fillet baked in the oven.
- Broccoli and cauliflower cooked with steam.
- Food jelly.
- Coffee without caffeine with weak milk and sugar substitute.
- Water.
Consolidation phase
Breakfast
- Omlet made of 3 eggs, 40 g of cheese and spinach.
- Coffee with low milk and sugar substitute.
- Water.
Dinner
- Sandwich with a turkey for 2 slices of whole wheat bread.
- A half cup of cottage cheese with 2 tablespoons of oats, cinnamon and a sugar substitute.
- Cold tea.
Dinner
- Fried pork.
- Tsukini fry.
- 1 medium apple.
- Coffee without caffeine with weak milk and sugar substitute.
- Water.
Is Ducan's diet based on science?
There is not as much quality research on Ducan's diet.
However, a study of women in Poland followed the diet of Dyukan showed that they had received around 1000 calories and 100 g of protein per day, while losing 15 kg in 8 to 10 weeks.
In addition, many studies show that other low -carbohydrate protein diets have significant advantages for weight loss.
Several factors contribute to weight loss during diets rich in white.
One of them is an increase in the number of calories burned during gluconeogenesis.It is a process in which proteins and fats are transformed into glucose, when carbohydrates are limited and protein consumption is important.
The level of metabolism increases considerably after eating protein only after carbohydrate or fat food.This makes the body feel satiety.
The protein reduces the production of hormonal hormones and increases the activity of saturation hormones, so you ultimately eat less.
However, Ducan's diet differs from many related regimes.It limits carbohydrates and fats.It is a diet rich in protein, with a low carb content and low -fat content.
The justification for the limitation of fats on a low carb content diet with a high protein content to reduce weight and health is not science based.
In a study, people who have consumed fats with a high protein content, with a low carbohydrate content, burned an average of 69 calories more than those who avoided fat.
At the initial stages of the ducan diet, there are also few fibers, despite the fact that the daily part of oat sound is compulsory.
A part of 1.5 to 2 tablespoons of oat sound contains less than 5 grams of fiber, which is a small amount, which is bad for health.
In addition, several healthy sources of fiber, such as lawyers and nuts, are not included in the diet, because Dr. Ducan considers them as too rich fats.
Is Ducan secure?
Ducan's diet has not been studied.
But problems such as a high protein content have been assigned, in particular its effect on kidneys and bone health.
In the past, it was thought that high protein consumption could cause kidney damage.
But new studies have shown that diets with a content -rich content is not harmful to people with healthy kidneys.
However, people who are likely to form kidney stones can potentially undergo a deterioration in high -consumption health health.
Bone health will not deteriorate from the diet rich in white, while vegetables and fruits containing potassium are included.
In fact, recent studies show that a protein -rich diet in fact has a beneficial effect on bone health.
People with kidney diseases, gouts, liver disease or other serious illnesses 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 on the days of "pure protein".These days are only made up of lean protein.
Stabilization phases include high -carbohydrate products, bread, starch, but many healthy foods with a high fat content is not included, which can be a bad idea.
The fats contained in animal plants and products make a lower diet in carb, pleasant and easier to adhere in the long term.
Ducan's diet can be sure for most people, but people with certain health problems can have difficulty.
The ducan diet can cause rapid weight loss.However, it also has a certain number of features that make it difficult long -term use.
In general, this is a rapid diet for weight loss, but that makes you avoid healthy foods without needing it.