Many people want to lose weight quickly.However, rapid weight loss may be difficult to achieve and it is even more difficult to maintain the result.
Pierre Dukan claims to create a quick diet that allows you to gain continuous weight loss without hunger.
We have prepared a detailed examination 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.
Diet, a French general practitioner who specializes in weight management.It was created by Pierre Dukan.
The doctor created a diet inspired by the achievements of the patient, who had a difficult obesity stage in the 1970s.This patient said he could reject almost every food for the sake of losing weight, but he could not reject the meat.
Pierre created a suitable diet for the patient, who became one of the most popular in the world.
Many patients have experienced impressive results with weight loss.Dukan published the Diet Diet Dukan and published in 2000.
Ultimately, the book was published in 32 countries and was the best -selling.According to investigations, it helped people achieve fast and easy weight loss without hunger.
Ducan's diet has similar features to Styleman and Atkins' diet - they all created high protein diets with low carbohydrates.
Basic Principles of Diet
The diet has four stages: two pounds of loss and two kilos of protection.
Diet begins with the calculation of your “real” weight according to your age, weight loss history and other factors.
At each stage, the stay depends on how much weight you need to lose to obtain your “real” weight.
Four stages of Ducan diet
1. attack stage (1-7 days)
You will start a diet using an unlimited lean protein plus 1.5 tablespoons of oat bran.
2. Stage of the journey (1-12 months)
An alternative on a lean protein with a lean day -free day in vegetables that do not contain cinema and starch and 2 tablespoons of oat bran every day.
3. Consolidation Stage (Variable)
Unlimited complex proteins and vegetables, some carbohydrates and fats, lean protein and 2.5 tablespoons of oat bran a week.You should do this within 5 days in every 0.45 kg lost in 1 and 2.
4. Stabilization stage (uncertain)
It fulfills the basic suggestions of the consolidation phase, but the rules can be weakened until the weight remains constant.Oat bran increases 3 tablespoons per day.
Which products should be included in a diet?
Every stage of Ducan's diet has its own pattern.Here are those who are allowed to eat at every stage:
Attack phase
The attack phase is mainly based on high white products and several additional products that provide minimum calories:
- Lenten beef, beef, deer meat and other game.
- Lenten pork.
- Birdless bird.
- Liver, kidneys and tongue.
- Fish and mollusks (all types).
- Egg.
- Low -fat dairy products (limited 1 kg per day): Milk, yogurt, cottage cheese and ricotta.
- Tofu and tempo.
- Devil (instead of meat from wheat gluten).
- Daily 1.5 tablespoons of oat bran (required).
- Unlimited number of artificial sweeteners, shirataki noodles and diet jelly.
- A small amount of lemon juice and pickles.
1 teaspoon of oil per day for lubrication of the ceiling.
At least 1.5 liters of water per day (required).
Cruise stage
This stage varies every two days.
On the first day, the diet is limited to products from the stage of the attack.On the second day, it is allowed to consume products from the stage of the attacks and the following vegetables:
- Spinach, cabbage, salad and other leaf greens.
- Broccoli, cauliflower, cabbage and brussels cabbage.
- Sweet pepper.
- Asparagus.
- Artichoke.
- Aubergine.
- Cucumber.
- Celery.
- Tomatoes.
- Mushroom.
- Green bean.
- Onion, onion and onion.
- Courgette.
- Courgette.
- Turnip.
- 1 portion of carrots or beets per day.
- 2 tablespoons of oat bran per day (required).
No other vegetables or fruits are allowed.In addition to 1 teaspoon of oil in the salad sauce or oil should not be added to lubricate the pans.
Consolidation phase
During the consolidation phase, it is recommended to mix any product from the attack stage and viewing lists with the following:
- Fruits: 1 portion of fruit per day, for example, 1 cup of strawberries or chopped melon;1 average apple, orange, pear, peach or nectarine;2 kiwi, plum or apricot.
- Bread: 2 slices of grain bread with a small amount of oil with low fat content.
- Cheese: 1 cheese cheese per day (40 g).
- Starch: 1-2 servings per week, for example, 225 grams of pasta and other cereals, corn, beans, legumes, rice or potatoes.
- Meat: 1-2 times a week, fried lamb, pork or ham.
- Festive Foods: Two a week, including a snack, a main course, a dessert and a glass of wine.
- Protein: One day a week with “pure protein”, only products are allowed from the attack phase.
Oat bran: 2.5 tablespoons of oat bran per day (required).
Balancing phase
The stabilization phase is the final stage of Ducan's diet.Everything is about maintaining improvements in the previous stages of the diet.
No product is forbidden, but there are several principles:
- Use the consolidation phase as a basic basis for power planning.
- Continue once 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.
Approximately menu on Ducan's diet
In addition to the products available for everyone, Dr.Dukan introduces his own line.Ducan products contain bran, noodles, flour and tea.
Attack phase
Breakfast
- 1.5 tablespoons of oat bran, cinnamon and sugar substitution with low -fat cottage cheese.
- Coffee or tea with low -fat milk and sugar substitution.
- This.
Evening meal
- Roast chicken.
- The noodles of Şirataki were prepared for broth.
- Diet jelly.
- Cold tea.
Evening meal
- Lenden steak and shrimp.
- Diet jelly.
- Coffee without tea with caffeine or low -fat milk and sugar substitution.
- This.
Cruise stage
Breakfast
- 3 egg eggs.
- Tomato cut.
- Coffee with low -fat milk and sugar substitution.
- This.
Evening meal
- Red chicken, mixed herbs with low -fat sauce, salad sauce.
- Greek yogurt, 2 tablespoons of oat bran and sugar substitution.
- Cold tea.
Evening meal
- Cooked salmon fillet.
- Broccoli and cauliflower steamed.
- Diet jelly.
- Caffeinated coffee with low -fat milk and sugar substitution.
- This.
Consolidation phase
Breakfast
- 3 eggs, 40 g of cheese and spinach.
- Coffee with low -fat milk and sugar substitution.
- This.
Evening meal
- 2 slices of whole wheat bread with turkey with sandwich.
- 2 tablespoons of oat bran, cinnamon and sugar substitution with half a glass of cottage cheese.
- Cold tea.
Evening meal
- Fried pork.
- Frying tsukini.
- 1 average apple.
- Caffeinated coffee with low -fat milk and sugar substitution.
- This.
Is Ducan's diet based on science?
Ducan's diet does not have much quality research.
However, a study of women from Poland followed Dyukan's diet.He lost about 1000 calories and 100 g protein a day, losing 15 kg per week.
In addition, many studies have shown 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 protein and fat are converted to glucose when carbohydrates are limited and protein consumption is large.
The metabolic level increases significantly after eating protein after carbohydrate or fat foods.This body makes you feel satiety.
Reduces protein hormone hormone production and increases the activity of saturation hormones, so that you can ultimately eat less.
However, Ducan's diet is different from many diets.It limits both carbohydrates and fats.This is a high protein, low carb and a low -fat diet.
In order to reduce weight and health, the justification of fat limitation in a low carb diet with high protein content is not based on science.
In a study, people who consume fat with high protein content with low carbohydrate content are more than 69 calories more than those who avoid fat.
In the early stages of Ducan's diet, there are very few fibers, although the daily part of Oat Bran is compulsory.
1.5 to 2 tablespoons of oat bran contains less than 5 grams of fiber, which is poor for health.
Moreover, several healthy fiber sources such as avocado and hazelnuts are not included in the diet because Dr.Ducan sees them as very rich oils.
Ducan safe diet?
Ducan's diet was not examined.
However, problems such as high protein content have been affected, especially on kidneys and bone health.
In the past, it was believed that high protein consumption could damage the kidneys.
However, new studies have shown that diets with high protein content are not harmful to people with healthy kidneys.
However, people who are likely to create kidney stones may experience a deterioration in health with high protein consumption.
Bone health is not spoiled by a high white diet, while potassium -containing vegetables and fruits are included.
In fact, recent studies show that a high -protein diet is actually a useful effect on bone health.
People with kidney diseases, gout, liver disease or other serious diseases should consult their physicians before the start of the diet.
Although most people lose weight in the first two stages, the general diet is quite limited, especially the “pure protein” days.These days consist of only lean protein.
Among the stabilization stages, high carbohydrate products, bread, starch, but many healthy food with high fat content have not been included, which may be a bad idea.
Fats in plants and animal products make the low -carb diet more healthy, pleasant and easier to stick in the long run.
Ducan's diet can be safe for most people, but people with some health problems may have difficulty.
Ducan diet can cause rapid weight loss.However, it has a range of features that make it difficult to use in the long run.
In general, this is a rapid diet for weight loss, but allows you to avoid healthy foods without need.