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 a constant loss of weight without hunger.
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, divided into 4 stages.
The diet was created by Dr. Pierre Dukan, a French general practitioner specializing in weight control.
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 any food for losing weight but cannot refuse meat.
Pierre created a suitable diet for the patient, who became 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.
Finally, the book was published in 32 countries and became a bestseller.According to criticism, she helped people achieve a quick and easy weight loss without hunger.
Ducan's diet has similar characteristics, with the stylizer diet and atkins - they all created high -carbohydrate high protein diets.
The basic principles of the diet
The diet has four phases: two weight loss phases and two weight conservation phases.
The diet begins with the calculation of your "true" weight based on your age, a history of weight loss and other factors.
The stay time in each phase depends on how much weight you need to lose to get your "true" weight.
Four phases of Ducan's diet
1. Attack phase (1-7 days)
You start a diet using an unlimited lean protein plus 1.5 tablespoons of oat bran in the day.
2. Cruise phase (1-12 months)
Alternate one day in a lean protein with a lean day in a squirrel and no starch vegetables, plus 2 tablespoons of oat bran every day.
3. Consolidation phase (variable)
Proteins and vegetables implicated unlimited, some carbohydrates and fats, one day a week of lean protein and 2.5 tablespoons of oat bran.You should do this within 5 days every 0.45 kg lost on stages 1 and 2.
4. Stabilization phase (indefinite)
It performs the basic recommendations of the consolidation stage, but the rules can be weakened until the weight remains stable.Oat meal is increased to 3 tablespoons a day.
Which products should be included in a diet?
Each phase of Ducan's diet has its own standard.Here is what you can eat during each of the steps:
Attack phase
The attack phase is mainly based on high -white products, as well as several others that provide minimal calories:
- Warrant rail, veal, deer and another game.
- Lent pork meat.
- Skinless bird.
- Liver, kidneys and tongue.
- Fish and mollusks (all types).
- Eggs.
- Low fat dairy products (limited 1 kg per day): milk, yogurt, cottage cheese and ricotta.
- Tofu and rhythm.
- Seytan (replace the meat of the gluten of wheat).
- 1.5 tablespoons white daily (required).
- An unlimited number of artificial sweeteners, shirataki noodles and diet jelly.
- 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, the 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 green leaves.
- Broccoli, kale -flor, cabbage and cabbage of Brussels.
- Sweet pepper.
- Spaniards.
- Artichokes.
- Eggplant.
- Cucumber.
- Celery.
- Tomato.
- Mushrooms.
- Pods.
- Onion, onion and onion.
- Zucchini.
- Pumpkin.
- Turnip.
- 1 portion of carrots or beets daily.
- 2 tablespoons of oat bran daily (required).
Other vegetables or fruits are not allowed.In addition to 1 teaspoon of oil in a salad sauce or to lubricate the pans, the fat should not be added.
Consolidation phase
In the consolidation phase, it is advisable to mix any products from the attack and cruise phase lists along with the following:
- Fruits: 1 portion of fruits per day, for example, 1 cup of berries or chopped melon;1 medium apple, orange, pear, peach or nectarine;2 kiwi, plum or apricot.
- Bread: 2 slices of whole bread a day, with a small amount of low fat oil.
- 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, vegetables, 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: One day a week in a “pure protein”, only attack phase products are allowed.
Oat white: 2.5 tablespoons of oat bran daily (required).
Stabilization phase
The stabilization phase is the final phase of Ducan's diet.It is about maintaining the improvements achieved in the previous stages of the diet.
No product is 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 day of "pure protein".
- Never climb on an elevator or escalator when you can climb the stairs.
- Oat Bran - Your friend.Take 3 tablespoons every day.
Ducan's approximate menu
In addition to the products available to everyone, Dr. Dukan promotes its own line.Ducan products include bran, pasta, flour and tea.
Attack phase
Breakfast
- Cottage cheese with low content with 1.5 tablespoons of oat bran, cinnamon and substitute sugar.
- Coffee or tea with low fat milk and sugar substitute.
- Water.
To have lunch
- Frying chicken.
- Shirataki's noodles prepared in the broth.
- Diet jelly.
- Cold tea.
To have lunch
- Steak and Shrimp Lent.
- Diet jelly.
- Coffee without caffeine or tea with low -fat milk and sugar substitute.
- Water.
Cruise phase
Breakfast
- 3 egg eggs.
- Cut the tomatoes.
- Coffee with low fat milk and sugar substitute.
- Water.
To have lunch
- Fried chicken, mixed herbs with low fat sauce, vinaigrette.
- Greek yogurt, 2 tablespoons of oat bran and sugar substitute.
- Cold tea.
To have lunch
- Baked salmon fillet.
- Broccoli and kale -flower in steam.
- Diet jelly.
- Coffee without caffeine with low fat milk and sugar substitute.
- Water.
Consolidation phase
Breakfast
- Omlet made of 3 eggs, 40 g of cheese and spinach.
- Coffee with low fat milk and sugar substitute.
- Water.
To have lunch
- Sandwich with a turkey for 2 slices of brown bread.
- Half a cup of cottage cheese with 2 tablespoons of oat bran, cinnamon and a replacement of sugar.
- Cold tea.
To have lunch
- Fried pork meat.
- Frying tsukini.
- 1 medium apple.
- Coffee without caffeine with low fat milk and sugar substitute.
- Water.
Is Ducan's diet based on science?
There are not so many quality research on Ducan's diet.
However, a study of women from Poland followed Dyukan's diet showed that they received about 1000 calories and 100 g of protein per day while lost 15 kg in 8 to 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 tall -white diets.
One is an increase in the number of calories burned during gluconeogenesis.This is a process in which proteins and fat are transformed into glucose when carbohydrates are limited and protein consumption is large.
The metabolism level increases significantly after you eat protein than after carbohydrate or fat foods.This makes the body look satiated.
Protein reduces hormonal hormone production and increases saturation hormones, so you eat less.
However, Ducan's diet differs from many related diets.It limits carbohydrates and fats.This is a diet rich in protein, low and low fat.
The justification for fat limitation in a low carbohydrate diet with high protein content to reduce weight and health is not based on science.
In one study, people who consumed high protein fat, with low carbohydrates, burned an average of 69 calories more than those that avoided fat.
In the early stages of Ducan's diet, there is also little fiber, despite the fact that the daily portion of Bran is mandatory.
A part of 1.5 to 2 tablespoons of oat bran 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, because Ducan considers them very rich in fat.
Is Ducan a safe diet?
Ducan's diet was not studied.
But problems such as a high protein content have been affected, especially their effect on kidney and bone health.
In the past, it was believed that high protein consumption could lead to damage to the kidneys.
But new studies have shown that high protein diets are not harmful to people with healthy kidneys.
However, people who will probably form kidney stones can potentially experience a health deterioration with high protein consumption.
Bone health will not deteriorate from the high -white diet, while vegetables and fruits containing potassium are included.
In fact, recent studies show that a high protein diet really has a beneficial effect on bone health.
People with kidney disease, gout, liver disease or other serious diseases should consult their assistant doctor before the diet began.
Despite the fact that most people lose weight in the first two 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, bread, starch products, but many high -fat healthy foods are not included, which can be a bad idea.
Fats contained in plants and animal products make a diet with low healthier, pleasant, and easy to adhere in the long run.
Ducan's diet can be safe for most people, but people with certain health problems may have difficulties.
Ducan's diet can lead to rapid weight loss.However, it also has several features that make it difficult for long term.
In general, this is a quick weight loss diet, but it makes you avoid healthy foods without the need.