Many people want to lose weight quickly.Nevertheless, quick weight loss can be difficult to achieve, and it is even more difficult to maintain the result.
Pierre Dukan claims to have created a quick diet with which you can receive constant weight loss without hunger.
We have prepared a detailed review of Ducan's diet in which you explain everything you need to know.
What is Ducan's diet?
Ducan's diet is a high protein diet and a low carbohydrate content that is divided into 4 stages.
The diet was made by Dr.Pierre Dukan, a French general practitioner who specializes in weight management.
The doctor created a diet in the 1970s, inspired by the patient's success with a difficult phase of obesity.This patient said that he could reject almost any meal to lose weight, but could not reject meat.
Pierre created a suitable diet for the patient who has become one of the most popular in the world.
After many of his patients had experienced impressive results on weight loss, Dr.Dukan the Dukan book diet, which was published in 2000.
Ultimately, the book was published in 32 countries and became a bestseller.According to reviews, it helped people to achieve a quick and simple weight loss without hunger.
Ducan's diet has similar features with the diet of styleman and atkins - all of them have created a high protein diet with low carbohydrates.
The basic principles of nutrition
The diet has four phases: two phases of weight loss and two phases of weight maintenance.
The diet begins with the calculation of their "true" weight due to their age, the history of weight loss and other factors.
The length of stay in every phase depends on how much weight you have to lose to achieve your "true" weight.
Four phases of the Ducan diet
1. Attack phase (1-7 days)
You start a diet on the day with an unlimited lean protein plus 1.5 tablespoons of oat bran.
2nd phase of the cruise (1-12 months)
One day on a lean protein with a lean day on a squirrel and vegetables that do not contain a starch and 2 tablespoons of oat bran every day.
3. Consolidation phase (variable)
Unlimited protein and vegetables, some carbohydrates and fats, in one day a week with a lean protein and 2.5 tablespoons of oats.You must do this within 5 days in every 0.45 kg lost in stages 1 and 2.
4. Phase of stabilization (indefinite)
If the basic recommendations of the consolidation phase carry out, but the rules can be weakened until the weight remains stable.Oatbrane is increased to 3 tablespoons of spoons per day.
Which products should be included in a diet?
Each phase of Ducan's diet has its own pattern.Here is what you can eat during every phase:
Attack phase
The attack phase is mainly based on high products and on several additional ones that deliver minimal calories:
- Fasting meat, veal, wild and other game.
- Lound pork.
- Bird without skin.
- Liver, kidneys and tongue.
- Fish and mollusks (all types).
- Eggs.
- Low -milk products with low fat (limited 1 kg per day): milk, yogurt, cottage cheese and ricotta.
- Tofu and pace.
- Seytan (replacement for meat from wheat gluten).
- 1.5 tablespoons daily oat brane (required).
- An unlimited number of artificial sweeteners, noodles from Shirataki and diet jelly.
- A small amount of lemon juice and cucumbers.
1 teaspoon of oil daily to lubricate the pan.
At least 1.5 liters of water per day (required).
Cruise phase
This phase changes every two days.
On the first day, the diet is limited by products from the phase of the attack.On the second day, it may consume products from the phase of the attacks and the following vegetables:
- Spinat, cabbage, lettuce and other leaf grasses.
- Broccoli, cauliflower, cabbage and Brussels cabbage.
- Paprika.
- Asparagus.
- Artichokes.
- Aubergine.
- Cucumber.
- Celery.
- Tomatoes.
- Mushrooms.
- Green beans.
- Onions, onions and onions.
- Zucchini.
- Pumpkin.
- Turnip.
- 1 part of the carrots or beets daily.
- 2 tablespoons daily oat brane (required).
No other vegetables or fruit are allowed.In addition to 1 teaspoon of oil in a salad dressing or lubricating the pans, fat should not be added.
Consolidation phase
In the consolidation phase, it is recommended to mix products from the lists of the attack and cruise lists together with the following:
- fruit: 1 part of the fruits a day, for example 1 cup of berries or chopped melon;1 average apple, orange, pear, peach or nectarine;2 kiwi, plum or apricot.
- Bread: 2 slices of whole grain bread a day, with a small amount of oil with a low -fat content.
- Cheese: 1 portion of cheese (40 g) per day.
- Strength: 1-2 portions of strength 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" per week, including a snack, a main course, a dessert and a glass of wine.
- protein: On one day a week with a "pure protein", only products from the attack phase are permitted.
Oatbrane: 2.5 tablespoons of oat brane daily (required).
Stabilization phase
The stabilization phase is the last phase of Ducan's diet.It is about maintaining improvements that have been achieved in the earlier phases of nutrition.
No products are prohibited, but there are several principles:
- Use the consolidation phase as a basic basis for electricity planning.
- Go a day a week to make a "pure protein" day.
- Never climb on an elevator or a escalator if you can climb the stairs.
- Haferbran - your friend.Take 3 tablespoons every day.
Approximately menu on Ducan's diet
In addition to the products that are available to everyone, Dr.Dukan his own line.Ducan's products include Bran, Nobeln, Flour and Tea.
Attack phase
Breakfast
- Low -low cottage cheese with 1.5 tablespoons of oat brane, cinnamon and sugar substitute.
- Coffee or tea with milk and sugar -containing replacement with low fat.
- Water.
Dinner
- Broken chicken.
- The noodles of Shirataki prepared themselves on the broth.
- Nutritional gejelly.
- Cold tea.
Dinner
- Fasting steak and shrimp.
- Nutritional gejelly.
- Coffee without caffeine or tea with milk and sugar -containing replacement with low fat.
- Water.
Cruise phase
Breakfast
- Eggs from 3 eggs.
- Cut the tomatoes.
- Coffee with cheap milk and sugar substitute.
- Water.
Dinner
- Fried chicken, mixed herbs with low fatty sauce, vinaigrette.
- Greek yogurt, 2 tablespoons of oat brane and sugar substitute.
- Cold tea.
Dinner
- Baked salmon fillet.
- Broccoli and cauliflower steamed.
- Nutritional gejelly.
- Coffee without caffeine with milk and sugar -containing replacement with low fat.
- Water.
Consolidation phase
Breakfast
- Omlet of 3 eggs, 40 g cheese and spinach.
- Coffee with cheap milk and sugar substitute.
- Water.
Dinner
- Sandwich with a turkey for 2 slices of whole grain bread.
- Half a cup of cup cheese with 2 tablespoons of oat brane, cinnamon and sugar replacement.
- Cold tea.
Dinner
- Fried pork.
- Fry tsukini.
- 1 average apple.
- Coffee without caffeine with milk and sugar -containing replacement with low fat.
- Water.
Is Ducan's diet based on science?
There are not so many high -quality research on Ducan's diet.
A study with women from Poland, however, followed Dyukan's diet that they received about 1000 calories and 100 g protein a day, while they lost 15 kg in 8-10 weeks.
In addition, many studies show that other highly protein diets with low carbohydrates have significant advantages for weight loss.
There are several factors that contribute to weight loss at high diets.
One of them is an increase in the number of calories burned during gluconeogenesis.This is a process in which protein and fat are transformed into glucose when the carbohydrates are limited and protein consumption is great.
The metabolic mirror increases significantly after eating protein than after the food of carbohydrates or fat.This makes the body feel filling.
The protein reduces the production of hormone hormone and increases the activity of saturation hormones so that they ultimately eat less.
Nevertheless, Ducan's diet differs from many related diets.It limits both carbohydrates and fats.This is a high protein, a low carbohydrate and a low -fat diet.
The justification of the fat restriction on a low carbohydrate diet with a high protein content for reducing weight and health is not based on science.
In a study, people burned with a high protein content with a low carbohydrate content, an average of 69 calories more than those who avoid fat.
There are also little fiber in the early stages of Ducan's diet, although the daily part of the oat bran is mandatory.
Part of 1.5 to 2 tablespoons of oat brane contains less than 5 grams of fiber, which is a small amount, which is bad for health.
In addition, several healthy fiber sources such as avocados and nuts are not included in the diet, since Dr.Ducan looks at them at rich fats.
Is Ducan a safe diet?
Ducan's diet was not examined.
However, such problems such as a high protein content were influenced, in particular their effects on the kidneys and bone health.
In the past, it was assumed that strong protein consumption could lead to the kidneys to damage the kidneys.
However, new studies have shown that diets with a high protein content for people with healthy kidneys are not harmful.
Nevertheless, people who are likely to form kidney stones can possibly have a deterioration in health with severe protein consumption.
Bone health does not deteriorate from the high -white diet, while vegetables and fruit contain potassium are contained.
In fact, recent studies show that a top -class diet actually has an advantageous influence on bone health.
People with kidney diseases, gout, liver diseases or other serious diseases should consult their doctor present before starting nutrition.
Despite the fact that most people lose weight in the first 2 stages, the general diet is very limited, especially the days of the "pure protein".Nowadays only consist of lean protein.
The stabilization phases include high carbohydrate products, bread, strength, but many healthy foods with a high fat content are not included, which can be a bad idea.
Fats contained in plants and animal products make a low carbohydrate diet healthier, more pleasant and easier to adhere.
Ducan's diet is safe for most people, but people with certain health problems can have difficulties.
The Ducan diet can lead to a quick weight loss.However, it also has a number of functions that make its use more difficult in the long term.
In general, this is a quick diet for weight loss, but you avoid healthy foods with no need.