Many people want to lose weight quickly.However, fast 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 obtain a constant weightless weight loss.
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.
Diet was created by Dr. Pierre Dukan, a French general practitioner who specializes in weight control.
The doctor created a diet in the 1970s, inspired by the successes of the patient with a difficult stage of obesity.This patient said that he could reject almost any food, in order to lose weight, but that he cannot reject meat.
Pierre created an adequate diet for the patient, which has become one of the most popular in the world.
After many of his patients experienced impressive results in weight loss, Dr. Dukan published the book Diet Dukan, was published in 2000.
Finally, the book was published in 32 countries and became a sales success.According to reviews, he helped people achieve rapid and easy weight loss without hunger.
Ducan's diet has similar characteristics, with Styleman and Atkins diet, all of them created high protein diets with low carbohydrates.
The basic principles of the diet
The diet has four phases: two phases of weight loss and two phases of weight conservation.
The diet begins with the calculation of its "true" weight based on its age, background of weight loss and other factors.
The duration of the stay in each phase depends on how much weight must lose to achieve its "true" weight.
Four phases of the ducan diet
1. Phase of the attack (1-7 days)
A diet begins using an unlimited lean protein plus 1.5 tablespoons of oat bran in the day.
2. Cruise phase (1-12 months)
Alternate a day in a lean protein with a thin day in a squirrel and vegetables that do not contain starch, plus 2 tablespoons of oat bran every day.
3. Consolidation phase (variable)
Unjustified unjustified proteins and vegetables, some carbohydrates and fats, one day a week of lean proteins and 2.5 tablespoons of oat bran.You must do this within 5 days in every 0.45 kg lost in stages 1 and 2.
4. Stabilization phase (indefinite)
Carry out the basic recommendations of the consolidation stage, but the rules can weaken until the weight remains stable.The oat bran increases to 3 tablespoons per day.
What products should be included in a diet?
Each phase of the Ducan diet has its own pattern.This is what you can eat during each of the stages:
Attack phase
The attack phase is mainly based on high laundering products, as well as several additional ones that provide minimal calories:
- Lent, veal meat, deer meat and another game.
- Lenten pork.
- Bird without skin.
- Liver, kidneys and tongue.
- Fish and mollusks (all kinds).
- Eggs.
- Low fat products (limited 1 kg per day): milk, yogurt, cottage cheese and ricotta.
- Tofu and rhythm.
- Seytan (substitute for wheat gluten meat).
- 1.5 tablespoons of oats 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 for the lubrication of the pan.
At least 1.5 liters of water per day (required).
Cruise phase
This alternate phase every two days.
The first day, the diet is limited by products of the attack phase.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, cauliflower, cabbage et al.
- Sweet pepper.
- Asparagus.
- Artichokes.
- Eggplant.
- Cucumbers
- Celery.
- Tomatoes
- Fungus.
- French beans.
- Onions, onions and onions.
- 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 dressing or to lubricate the pans, fat should not be added.
Consolidation phase
In the consolidation stage, it is recommended to mix any product of the attack and cruise phase lists together with the following:
- Fruit: 1 portion of fruits per 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 integral bread per day, with a small amount of oil with a low fat content.
- Cheese: 1 cheese portion (40 g) per day.
- Starch: 1-2 Lady portions 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.
- Holiday dishes: Two "holiday 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 products of the attack phase are allowed.
Oatmeal: 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 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 basic basis for energy planning.
- Continue one day a week to make a "pure protein" day.
- Never climb an elevator or mechanical staircase when you can climb the stairs.
- Saved Avena - Your friend.Take 3 tablespoons every day.
Approximate Ducan Diet Menu
In addition to the products available for all, Dr. Dukan promotes its own line.Ducan products include bran, noodles, flour and tea.
Attack phase
Breakfast
- The low oily cottage cheese with 1.5 tablespoons of oat bran, cinnamon and sugar replaces.
- Coffee or tea with low fat milk and sugar substitute.
- Water.
Dinner
- Freing chicken.
- Shirataki noodles prepared in the broth.
- Dietary jelly.
- Cold tea
Dinner
- Lent and shrimp fillet.
- Dietary jelly.
- Coffee without caffeine or tea with low milk and substitute for sugar.
- Water.
Cruise phase
Breakfast
- 3 -egg eggs.
- Cut tomatoes.
- Low milk coffee and sugar substitute.
- Water.
Dinner
- Fried chicken, mixed herbs with low fat sauce, vinaigrette.
- Greek yogurt, 2 tablespoons of oat bran and sugar substitute.
- Cold tea
Dinner
- Baked salmon fillet.
- The broccoli and steamed cauliflower.
- Dietary jelly.
- Coffee without caffeine with low milk and sugar substitute.
- Water.
Consolidation phase
Breakfast
- Ujeta made of 3 eggs, 40 g of cheese and spinach.
- Low milk coffee and sugar substitute.
- Water.
Dinner
- Sandwich with turkey for 2 slices of whole bread.
- Half cup of cottage cheese with 2 tablespoons of oat bran, cinnamon and a sugar substitute.
- Cold tea
Dinner
- Fried pork.
- Freying Tsukini.
- 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's diet.
However, a study by women from Poland followed Dyukan's diet showed that they received around 1000 calories and 100 g of protein per day, while they lost 15 kg in 8-10 weeks.
In addition, many studies show that other high protein diets with low carbohydrates have significant advantages for weight loss.
There are several factors that contribute to weight loss during high white diets.
One of them is an increase in the number of calories burned during gluconeogenesis.This is a process in which proteins and fats become glucose, when carbohydrates are limited and protein consumption is large.
The level of metabolism increases significantly after eating protein that after carbohydrate or fat foods.This makes the body feel satiety.
Protein reduces the production of hormonal hormone and increases the activity of saturation hormones, so it finally eats less.
However, Ducan's diet differs from many related diets.It limits both carbohydrates and fats.This is a high protein diet, carbohydrates and low fat.
The justification of fat limitation in a low carbohydrate diet with a high protein content to reduce weight and health is not based on science.
In a study, people who consumed fats with a high protein content, with a low carbohydrate content, burned on average 69 calories more than those who avoided fat.
In the initial stages of Ducan's diet, there is also little fiber, despite the fact that the daily portion of oat bran is mandatory.
A portion 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 Dr. Ducan considers them too rich.
Is Ducan a safe diet?
Ducan's diet was not studied.
But problems such as a high protein content were affected, especially their effect on kidneys and bone health.
In the past, it was believed that high protein consumption could cause damage to the kidneys.
But new studies have shown that diets with a high protein content are not harmful to people with healthy kidneys.
However, people who probably form renal calculations may experience health deterioration with high protein consumption.
Bone health will not deteriorate the high white diet, while vegetables and fruits containing potassium are included.
In fact, recent studies show that a high protein diet actually has a beneficial effect on bone health.
People with kidney diseases, gout, liver disease or other serious diseases should consult their treating doctor before the start of the 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 they consist only in lean protein.
Stabilization phases include high carbohydrate products, bread, starch, but many healthy foods are included with a high fat content, which can be a bad idea.
Fats contained in animal plants and products cause a low carbohydrate diet to be healthier, pleasant and easier to meet in the long term.
Ducan's diet can be safe for most people, but people with certain health problems may have difficulties.
Ducan diet can lead to rapid weight loss.However, it also has a series of characteristics that hinder its long -term use.
In general, this is a quick diet to lose weight, but makes it avoid healthy foods without need.