Many people want to lose weight quickly.Nevertheless, it can be difficult to reach fast weight loss and maintaining the result is even more difficult.
Pierre Dukan claims to have quickly created a diet that allows you to have a constant weight loss without hunger.
We have prepared a thorough review of Ducan's diet and explained everything you need to know.
What is Ducan's diet?
Ducan's diet is a high protein diet and low carbohydrate content, which is divided into 4 points.
Diet was made by Dr.Pierre Dukan, a French GP who specializes in weight management.
Your doctor created a diet in the 1970s, inspired by the patient's success with difficult levels of obesity.This patient said he could deny almost any food, because of losing weight but cannot deny meat.
Pierre created an appropriate diet for the patient, which has become one of the most popular in the world.
After many of his patients achieved impressive results in weight loss, Dr.Dukan published the book Diet Dukan, it was published in 2000.
In the end, the book was published in 32 countries and became a best -selling book.According to reviews, she helped people get quick and easier weight loss without hunger.
Ducan's diet has similar properties, with the diet of Styleman and Atkins - everyone created a high protein diet with small carbohydrates.
The basic principles of the diet
The diet has four phases: two phases of weight loss and two levels of weight protection.
The diet begins with the calculation of your "true" weight based on your age, a history of weight loss and other factors.
The length of stay in each phase depends on how much weight you need to lose weight to gain your "true" weight.
Four stages of Ducan diet
1st phase attack (1-7 days)
You start a diet using unlimited lean protein as well as 1.5 tablespoons of Bran oats that day.
2. Phase of the cruise (1-12 months)
Divide one day on slim protein with a slim day on squirrel and vegetables that do not contain starch, plus 2 tbsp of oatmeal every day.
3. Phase of a merger (variable)
Unlimited, which comes with protein and vegetables, some carbohydrates and fat, one day a week of slim protein and 2.5 tablespoons of oatmeal.You have to do this within 5 days per 0.45 kg lost on points 1 and 2.
4. Phase Stability (indefinitely)
Performs the basic advice of the consolidated levels, but the rules can be weakened until the weight is stable.Haflid is increased to 3 tablespoons a day.
What products should be included in a diet?
Each phase of Ducan diet has its own pattern.Here's what you have permission to eat at each level:
The phase of attack
The offensive stage is mainly based on high -white products, as well as on several additions that provide minimum calories:
- Lenten beef, veal, deer and other games.
- Lenten pork.
- Bird without skin.
- Liver, kidney and tongue.
- Fish and molluscs (all types).
- Eggs.
- Low fat dairy products (limited 1 kg per day): milk, yogurt, cottage cheese and ricotta.
- Tofu and spoon.
- Secreted (substitute for meat from wheat gluten).
- 1.5 tablespoons of oatmeal daily (required).
- Unlimited number of artificial sweeteners, noodles of shirataki and diet gel.
- A small amount of lemon juice and pickles.
1 teaspoon oil daily for lubrication on the pan.
At least 1.5 liters of water per day (required).
Cruise
This phase switches every two days.
On the first day, the diet is limited by products from the stage of the attack.On the second day it is permissible to consume products from the stage of the attacks and the following vegetables:
- Spinach, cabbage, salad and other leafy green.
- Broccoli, cauliflower, cabbage and brussels cabbage.
- Sweet pepper.
- Asparagus.
- Thistil heart.
- Eggplant.
- Cucumbers.
- Celery.
- Tomatoes.
- Mushrooms.
- Green beans.
- Onions, onions and onions.
- Zucchini.
- Pumpkin.
- Spin.
- 1 part of carrots or beets daily.
- 2 tablespoons of Bran oats daily (required).
No other vegetables or fruits are allowed.In addition to 1 teaspoon of oil in salad dressing or to lubricate the pans, fat should not be added.
Phase of mergers
At the consolidation level, it is recommended to mix all products from the lists of attack and cruise along with the following:
- Fruit: 1 part of the fruit a day, such as 1 cup of berries or chopped melon;1 among apples, orange, pear, peach or nectarine;2 kiwi, plum or apricot.
- Bread: 2 slices of whole grain bread a day, with a small amount of fat with fat content.
- Cheese: 1 part of cheese (40 g) per day.
- Starch: 1-2 parts of starch per week, such as 225 grams of pasta and other grain, grain, beans, legumes, rice or potatoes.
- Meat: Fried lamb, pork or ham 1-2 times a week.
- Solemn dishes: Two "festive dishes" a week, including one snack, one main course, one dessert and one glass of wine.
- Protein: One day a week on "pure protein", only products from the attack level are allowed.
Oat Bran: 2.5 tablespoons of Bran oats daily (required).
Stability
Stability is the final phase of Ducan's diet.It's all about maintaining improvements that have been achieved at the earlier stages of the diet.
No products are prohibited, but there are some principles:
- Use the merger level as a basic basis for energy planning.
- Continue one day a week to make a "clean protein" day.
- Never climb a lift or roller stage when you can climb up the stairs.
- Oat Bran - your friend.Take 3 tablespoons every day.
Estimated menu on Ducan's diet
In addition to the products that are available to everyone, Dr.Dukan his own line.Ducan products include Bran, noodles, wheat and tea.
The phase of attack
Breakfast
- Low fat cottage cheese with 1.5 tablespoons of oatmeal, cinnamon and sugar.
- Coffee or tea with low fat milk and sugar instead.
- Water.
Dinner
- Frying chicken.
- Shirataki noodles made the broth.
- Diet gel.
- Cold tea.
Dinner
- Lenten steak and shrimp.
- Diet gel.
- Coffee without caffeine or tea with low fat milk and sugar instead.
- Water.
Cruise
Breakfast
- Eggs of 3 eggs.
- Cut tomatoes.
- Coffee with low fat milk and sugar instead.
- Water.
Dinner
- Fried chicken, mixed herbs with little fat sauce, vinaigrette.
- Greek yogurt, 2 tablespoons of oatmeal and sugar instead.
- Cold tea.
Dinner
- Baked salmon fillets.
- Broccoli and cauliflower steamed.
- Diet gel.
- Coffee without caffeine with low fat milk and sugar instead.
- Water.
Phase of mergers
Breakfast
- Omlet made of 3 eggs, 40 g of cheese and spinach.
- Coffee with low fat milk and sugar instead.
- Water.
Dinner
- Sandwich with turkey for 2 slices of whole wheat bread.
- Half a cup of cottage with 2 tbsp of oatmeal, cinnamon and sugar supplements.
- Cold tea.
Dinner
- Fried pork.
- Fry tsukini.
- 1 among apples.
- Coffee without caffeine with low fat milk and sugar instead.
- Water.
Is Ducan's diet based on science?
There are not so many quality studies on Ducan's diet.
One study of women from Poland, however, followed Dyukan's diet that they received about 1000 calories and 100 g of protein a day, but they lost 15 kg in 8-10 weeks.
In addition, many studies show that other high protein foods with low carbohydrates have a significant option for weight loss.
There are several factors that promote weight loss to a high -white diet.
One of them is an increase in calories that were burned with gluconogen.This is a process where protein and fat are converted into glucose, when carbohydrates are limited and protein consumption is high.
The metabolism level increases significantly after you eat protein but after food of carbohydrates or fat.This lets the body feel recorded.
The protein reduces hormone hormone production and increases saturation hormones, so you eventually eat less.
Nevertheless, Ducan's diet is different from many duty diets.It limits both carbohydrates and fat.This is a high protein, low -key and low -fat diet.
The justification of the fat restriction on low carbohydrate diet with high protein content to reduce weight and health is not based on science.
In one study, people who consumed fat with high protein content burned, with low carbohydrate content, an average of 69 calories more than those that avoid fat.
In the early stages of Ducan's diet, there is also a small fiber, despite the daily part of the oatmeal being mandatory.
Part 1.5 to 2 tablespoons of oatmeal contains less than 5 grams of fiber, which is a small amount, which is bad for health.
Furthermore, there are some healthy fiber sources, such as avocado and nuts, not included in the diet, because Dr.Ducan then considers too rich fat.
Is Ducan a safe diet?
Ducan's diet was not studied.
But such problems such as high protein content were affected, especially its effect on kidney and bone health.
In the past, it was believed that high protein consumption could lead to kidney damage.
But new studies have shown that a high -protein diet is not harmful to people with healthy kidneys.
Nevertheless, people who are likely to form kidney stones may experience deteriorating health with high protein consumption.
Bone health will not deteriorate from the high -white diet, but vegetables and fruits containing potassium have.
In fact, recent studies show that a high protein diet actually has a positive effect on bone health.
People with kidney disease, gout, liver disease or other serious diseases should consult with their doctor before the start of the diet.
Despite the fact that most people lose weight in the first 2 levels, the general diet is somewhat limited, especially the days of the "pure protein".These days consist only of Magla protein.
Stability phases include high carbohydrate products, bread, starch, but many healthy foods with high fat content do not have a bad idea.
Fat that is found in plants and animal products makes a low -man diet healthier, more fun and easier to follow in the long term.
Ducan's diet can be safe for most, but people with certain health problems can have difficulties.
Ducan diet can lead to fast weight loss.However, it also has various properties that make its use difficult in the long run.
In general, this is quickly a diet for weight loss, but it means that you avoid healthy food without need.