Many people want to lose weight quickly.However, rapid weight loss can be difficult to achieve and maintaining the result is even more difficult.
Pierre Dukan claims to have created a quick diet that allows you to have a steady weight loss without starvation.
We have prepared a detailed review 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, which is divided into 4 stages.
The diet was created by Dr. Pierre Dukan, a French general who specializes 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 deny almost any food for the sake of weight loss, but the meat could not deny.
Pierre has created a proper diet for the patient, who has become one of the most popular in the world.
After many of his patients had impressive weight loss results, Dr. Dukan published the book Diet Dukan, was published in 2000.
Eventually, the book was published in 32 countries and became a bestseller.According to reviews, it helped people achieve quick and easy weight loss without starvation.
Ducan's diet has similar characteristics to the diet of Styleman and Atkins - they all created high -carbohydrate high -protein diets.
The basic principles of diet
The diet has four phases: two phases of weight loss and two weight maintenance phases.
The diet begins with the calculation of your "true" weight based on your age, the story of weight loss and other factors.
The duration of staying at each phase depends on how much weight you need to lose to achieve your "true" weight.
Four phases of Ducan diet
1 attack phase (1-7 days)
You start a diet using an unlimited lean protein plus 1.5 tablespoons of oatmeal per day.
2 Phase of Cruise (1-12 months)
Alternatively one day in a lean protein with a lean day in a squirrel and no starch -containing vegetables, as well as 2 tablespoons of oatmeal each day.
3. Phase of integration (variable)
Unlimited implies proteins and vegetables, some carbohydrates and fats, one day a week of lean protein and 2.5 tablespoons of oatmeal.You must do this within 5 days in every 0.45 kg that lost in stages 1 and 2.
4 Phase Stabilization (indefinite)
It carries out the basic recommendations of the integration stage, but the rules can be weakened until the weight remains stable.The oat bran increases in 3 tablespoons a day.
Which products should be included in a diet?
Each phase of Ducan's diet has its own pattern.Here is what you are allowed to eat during each stages:
Attack phase
The attack phase is mainly based on high -white products, as well as on various additives that provide low calories:
- Lenten Beef, beef, hunting and other game.
- Pork lens.
- Bird leather.
- The liver, kidneys and tongue.
- Fish and molluscs (all types).
- Eggs.
- Low dairy products (limited 1 kg per day): milk, yogurt, cottage cheese and ricotta.
- Tofu and rhythm.
- Seytan (a gluten of wheat meat substitute).
- 1.5 tablespoons of oatmeal daily (required).
- An unlimited number of artificial sweeteners, shirataki noodles and Jelly Diet.
- 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).
Cruise phase
This phase alternates every two days.
On the first day, 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 leaves.
- Broccoli, cauliflower, cabbage and Brussels cabbage.
- Sweet pepper.
- Asparagus.
- Artichokes.
- Eggplant.
- Cucumbers.
- Celery.
- Tomatoes.
- Mushrooms.
- Green beans.
- Onions, onions and onions.
- Pumpkin.
- Pumpkin.
- Rape.
- 1 portion of carrots or beets daily.
- 2 tablespoons of oatmeal daily (required).
No other vegetables or fruits are allowed.In addition to the 1 teaspoon of oil in a salad sauce or to lubricate the pans, no fat should be added.
Unification phase
At the stage of integration, it is recommended to mix products from the lists of the attack and cruise phase along with the following:
- Fruit: 1 part of the fruit a day, for example, 1 cup of berries or chopped melon.1 average apple, orange, pear, peach or nectario.2 kiwi, plum or apricot.
- Bread: 2 slices of wholemeal bread a day, with a small amount of oil with a low fat content.
- Cheese: 1 section of cheese (40 g) a day.
- Amyl: 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 1-2 times a week.
- Festive dishes: Two "festive dishes" a week, including a snack, a main dish, a dessert and a glass of wine.
- Protein: One day a week in a "pure protein", only products from the attack phase are allowed.
Oat bran: 2.5 tablespoons of oatmeal daily (required).
Stabilization phase
The stabilization phase is the final phase of Ducan's diet.It is all about maintaining the improvements achieved in the previous stages of diet.
Products are not prohibited, but there are several principles:
- Use the consolidation stage as a basic basis for energy planning.
- Continue one day a week to make a "pure protein" day.
- Never climb a lift or rolling staircase when you can climb the stairs.
- Oat Bran - Your friend.Take 3 tablespoons of soup every day.
Approximate menu in Ducan's diet
In addition to the products available to everyone, Dr. Dukan promotes his own line.Products from Ducan include bran, pasta, flour and tea.
Attack phase
Breakfast
- Low cottage cheese with 1.5 tablespoons of oatmeal, cinnamon and sugar substitute.
- Coffee or tea with low milk and sugar substitute.
- Water.
Dinner
- Chicken frying.
- Shirataki's noodles were prepared in the broth.
- Nutrition jelly.
- Cold tea.
Dinner
- Lenten steak and shrimp.
- Nutrition jelly.
- Coffee without caffeine or tea with low milk and sugar substitute.
- Water.
Cruise phase
Breakfast
- 3 eggs eggs.
- Cut the tomatoes.
- Coffee with low milk and sugar substitute.
- Water.
Dinner
- Fried chicken, mixed herbs with low sauce, vinaigrette.
- Greek yogurt, 2 tablespoons of oat soup and sugar substitute.
- Cold tea.
Dinner
- Salmon fillets.
- Broccoli and steamed cauliflower.
- Nutrition jelly.
- Coffee without caffeine with low milk and sugar substitute.
- Water.
Unification phase
Breakfast
- Omlet made of 3 eggs, 40 g of cheese and spinach.
- Coffee with low milk and sugar substitute.
- Water.
Dinner
- Turkey sandwich for 2 slices of whole grain bread.
- Half cup cottage cheese with 2 tablespoons of oatmeal, cinnamon and sugar substitute.
- Cold tea.
Dinner
- Fried pork.
- Tsukiki.
- 1 average Apple.
- Coffee without caffeine with low milk and sugar substitute.
- Water.
Is Ducan's diet based on science?
There are not so many quality research on Ducan diet.
However, a study by women from Poland followed Dyukan's diet showed that they received about 1000 calories and 100 g of protein a day and lost 15 pounds in 8-10 weeks.
In addition, many studies show that other high -carbohydrate high -protein diets have significant advantages for weight loss.
There are several factors that contribute to weight loss during high -white diet.
One of them is the 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 as you eat proteins than after carbohydrate or fat foods.This makes the body feel satiated.
Protein reduces the production of hormone hormone and increases the activity of satiety hormones, so you eventually eat less.
However, Ducan's diet differs from many relevant diets.It limits both carbohydrates and fats.It is a high -protein, low -firm and low diet diet.
The justification for limiting fat on a low -protein caravan diet for weight reduction and health is not based on science.
In one study, people who consumed fat with high protein content, low in carbohydrates, burn an average of 69 calories more than those who avoid fat.
In the early stages of Ducan's diet, there is also a small fiber, despite the fact that the daily part of the oat bran is mandatory.
A section of 1.5 to 2 tablespoons of oatmeal contains less than 5 grams of fiber, which is a small amount, which is poor for health.
In addition, several healthy sources of fiber, such as avocados and nuts, are not included in the diet, because Dr. Ducan considers them too rich fats.
Is Ducan Safe Diet?
Ducan's diet was not studied.
But such problems were affected as a high protein content, especially its effect on kidney and bone health.
In the past, it is believed that high protein consumption could lead to kidney damage.
But new studies have shown that high protein diets are not harmful to people with healthy kidneys.
However, people who are likely to form kidney stones can possibly experience deteriorating health with high protein consumption.
Bone health will not deteriorate from high -white diet, while potassium -containing vegetables and fruits are included.
In fact, recent studies show that a high -promusine diet has actually a beneficial effect on bone health.
People with kidney diseases, gout, liver disease or other serious illnesses should consult their treating physician prior to diet.
Although most people lose weight in the first 2 stages, the general diet is quite limited, especially the days of "pure protein".These days consist only of lean protein.
Stabilization phases include high carbohydrate, starch, starch products, but not many healthy foods with high fat, which can be a bad idea.
Fats contained in plants and animal products make a diet of low content of dirty, healthier, more enjoyable and easier to adhere to in the long run.
Ducan's diet can be safe for most people, but people with certain health problems can have difficulties.
The Ducan diet can lead to rapid weight loss.However, it also has a number of features that make the use of difficult in the long run.
In general, this is a quick diet for weight loss, but it makes you avoid healthy foods without the need.