Many people want to lose weight quickly.However, rapid weight loss can be difficult to achieve, and maintain the results even more difficult.
Pierre Dukan claims to have created a fast diet that allows you to get a constant weight loss without starvation.
We have prepared a detailed review of the Ducan diet, explaining everything you need to know.
What is the Ducan diet?
Ducan diet is a high protein diet and low carbohydrate content, which is divided into 4 stages.
Diet was created by Dr.Pierre Dukan, a French general practitioner who specializes in weight management.
The doctor created a diet in the 1970s, inspired by the success of patients with a difficult stage of obesity.This patient said that he could refuse almost all food, for weight loss, but could not refuse meat.
Pierre created a suitable diet for patients, which has become one of the most popular in the world.
After many patients experience impressive results in weight loss, Dr.Dukan published a Diet Diet Book, which was published in 2000.
In the end, this book was published in 32 countries and became the best -selling book.According to a review, he helps people achieve fast and easy weight loss without starvation.
Ducan diet has the same features, with Styleman and Atkins diet - all of them create a high protein diet with low carbohydrates.
Basic diet principles
This diet has four phases: two phases of weight loss and two phases of weight conservation.
The diet begins with your "correct" weight calculation based on your age, a history of weight loss and other factors.
Length of stay in each phase depends on how much body weight you need to reach your "correct" weight.
Four Ducan Diet Phases
1. Attack phase (1-7 days)
You start a diet using an unlimited protein plus 1.5 tablespoons of oat bran on that day.
2. Shipping phase (1-12 months)
Alternating one day on lean protein with lean day in squirrels and vegetables that do not contain starch, plus 2 tablespoons of oat bran every day.
3. Consolidation phase (variable)
Unlimited protein and vegetables are unlimited, some carbohydrates and fats, one day a week without fat and 2.5 tablespoons of oat bran.You have to do this within 5 days in every 0.45kg that is lost in stages 1 and 2.
4. Stabilization phase (unlimited)
Perform basic recommendations from the consolidation stage, but the rules can be weakened to the weight remain stable.Oat bran is increased to 3 tablespoons per day.
What products should be included in the diet?
Every Ducan diet phase has its own pattern.This is what you are allowed to eat for each stage:
Attack phase
The attack phase is mainly based on high white products, as well as on some additions that provide minimal calories:
- Prapaskah beef, beef, deer meat, and other games.
- Pork pork.
- Bird without skin.
- Liver, kidney, and tongue.
- Fish and mollusks (all types).
- Egg.
- Low dairy products -Mak (limited 1 kg per day): milk, yogurt, cottage cheese and ricotta.
- Know and speed.
- Seytan (replacement of meat from wheat gluten).
- 1.5 tablespoons of oat bran every day (required).
- A number of artificial sweeteners, Shirataki noodles and jelly diet.
- A small amount of juice and pickled lemon.
1 teaspoon of oil every day for the lubrication of the pan.
At least 1.5 liters of water per day (required).
Shipping phase
This phase takes turns every two days.
On the first day, the diet is limited by products from the attack phase.On the second day, it was allowed to consume products from the following attacks and vegetables:
- Spinach, cabbage, salad, and other green leaves.
- Broccoli, cauliflower, cabbage and cabbage Brussels.
- Sweet pepper.
- Asparagus.
- Artichoke.
- Eggplant.
- Cucumbers.
- Celery.
- Tomato.
- Mold.
- Mung beans.
- Onions, onions and onions.
- Zucchini.
- Summer squash.
- Turnip.
- 1 serving of carrots or beets every day.
- 2 tablespoons of bran oats every day (required).
No vegetables or other fruits are permitted.In addition to 1 teaspoon of oil in salad sauce or to lubricate the pan, fat should not be added.
Consolidation phase
At the consolidation stage, it is recommended to mix any product from the list of attacks and shipping together with the following:
- Fruit: 1 part of the fruit per day, for example, 1 cup of berries or chopped melons;1 apple average, orange, pear, peach or nectarin;2 kiwi, prem or apricot.
- Bread: 2 Iris wheat bread per day, with a little oil with low fat content.
- Cheese: 1 serving of cheese (40 g) per day.
- Starch: 1-2 parts of starch per week, for example, 225 grams of paste and other seeds, corn, nuts, nuts, rice or potatoes.
- Meat: Fried sheep, pork or ham 1-2 times a week.
- Festive dishes: Two "festive dishes" per week, including one snack, one main dish, one dessert and one glass of wine.
- Protein: One day a week with "pure protein", only products from the permitted attack phase.
Oat Bran: 2.5 Dining Oat Brain Oat every day (required).
Stabilization phase
The stabilization phase is the final phase of the ducan diet.This is all about maintaining improvements achieved in the early stages of the diet.
There are no prohibited products, but there are several principles:
- Use the consolidation stage as a basis for electricity planning.
- Continue one day a week to do the "pure protein" day.
- Never climb the elevator or escalator when you can climb the stairs.
- Oat bran - your friend.Take 3 tablespoons every day.
Estimated menu about ducan diet
In addition to the products available for everyone, Dr.Dukan promotes his own line.Products from Ducan include bran, noodles, flour and tea.
Attack phase
Breakfast
- Low cottage cheese -fat with 1.5 tablespoons of oat bran, cinnamon and sugar substitutes.
- Coffee or tea with low -fat milk and sugar substitutes.
- Water.
Dinner
- Fry chicken.
- Shirataki noodles are prepared on the broth.
- Diet jelly.
- Cold tea.
Dinner
- Steak and shrimp.
- Diet jelly.
- Coffee without caffeine or tea with low -fat milk and substitutes of sugar.
- Water.
Shipping phase
Breakfast
- Egg 3 eggs.
- Cut tomatoes.
- Coffee with low -fat milk and sugar substitutes.
- Water.
Dinner
- Fried chicken, mixed spices with low -fat sauce, vinaigrette.
- Greek yogurt, 2 tablespoons of oat bran and sugar substitutes.
- Cold tea.
Dinner
- Roast salmon fillet.
- Broccoli and cauliflower steamed.
- Diet jelly.
- Coffee without caffeine with low -fat milk and sugar substitutes.
- Water.
Consolidation phase
Breakfast
- Omlet is made of 3 eggs, 40 g of cheese and spinach.
- Coffee with low -fat milk and sugar substitutes.
- Water.
Dinner
- Sandwich with turkey for 2 Iris whole wheat bread.
- Half a cup of cottage cheese with 2 tablespoons of oat bran, cinnamon and sugar substitutes.
- Cold tea.
Dinner
- Fried pork.
- Fry Tsukini.
- 1 apple average.
- Coffee without caffeine with low -fat milk and sugar substitutes.
- Water.
Is the ducan diet based on science?
There are no so many quality studies about the ducan diet.
However, one study of women from Poland followed the diet diet showed that they received around 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 diet with low carbohydrates has a significant advantage for weight loss.
There are several factors that contribute to weight loss during the diet high.
One of them 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 large protein consumption.
The level of metabolism increases significantly after you eat protein rather than after carbohydrate or fat foods.This makes the body feel full.
This protein reduces the production of hormone hormones and increases saturation hormone activity, so you finally eat less.
However, the ducan diet is different from many related diets.This limits carbohydrates and fats.This is a high protein diet, low -carb and low.
Justification of fat restrictions on low -carb diet with high protein content to reduce body weight and health is not based on science.
In one study, people who consume fat with high protein content, with low carbohydrate content, are burned averaged 69 calories more than that avoid fat.
In the early stages of the ducan diet, there is also a little fiber, regardless of the fact that the daily portion of OAT bran is mandatory.
Some 1.5 to 2 tablespoons of oat bran contain less than 5 grams of fiber, which is a small amount, which is bad for health.
In addition, some healthy sources of fiber, such as avocados and nuts, are not included in the diet, because Dr.Ducan considers them fat that is too rich.
Is Ducan Safe Diet?
Ducan diet is not studied.
But problems such as high protein content are affected, especially their effects on the kidneys and bone health.
In the past, it is believed that high protein consumption can cause damage to the kidneys.
But the new study has shown that a diet with high protein content is not harmful to people with healthy kidneys.
However, people who tend to form kidney stones have the potential to experience a decline of health with high protein consumption.
Bone health will not worsen from a high diet, while vegetables and fruits containing potassium are inserted.
In fact, recent research shows that high protein diet actually has a beneficial effect on bone health.
People with kidney disease, gout, liver disease or other serious diseases should consult with doctors present before the start of the diet.
Apart from the fact that most people lose weight in the first 2 stages, the public diet is very limited, especially the "pure protein" days.These days only consist of lean protein.
The stabilization phase includes high carbohydrate products, bread, starch, but many healthy foods with high fat content are not included, which may be a bad idea.
Fats contained in plants and animal products make a low diet -healthier, more fun and easier to obey in the long run.
Ducan diet may be safe for most people, but people with certain health problems may experience difficulties.
Ducan diet can cause rapid weight loss.However, it also has a number of features that make it difficult for use in the long run.
In general, this is a fast diet for weight loss, but that makes you avoid healthy food without the need.