Many people want to lose weight quickly.Nevertheless, fast weight loss can be difficult to achieve and it is even harder to maintain the result.
Pierre Dukan claims to have created a quick diet that allows you to lose weight constantly without hunger.
We have prepared a detailed review of the Ducan diet, explaining everything you need to know.
What is Ducan's diet?
The Ducan diet is high in protein diet and low in carbohydrates, which is divided into 4 stages.
The diet was created by dr.Pierre Dukan, French general practice specializing in weight management.
In the 1970s, the doctor developed a diet inspired by the patient's success, with a severe stage of obesity.This patient said he could give up almost any food to lose weight but cannot give up meat.
Pierre created a suitable diet for a patient who became one of the most popular in the world.
After many of his patients experienced impressive weight loss results, dr.Dukan published the book Diet Dukan, and was published in 2000.
Finally, the book was published in 32 countries and became a bestseller.According to reviews, she helped people quickly and easily lose weight without hunger.
Ducan's diet has similar properties, following style and Attines - all of them have developed high protein diets with low carbohydrates.
Basic principles of diet
The diet has four phases: two weight loss phases and two weight protection phases.
The diet begins with the calculation of your "true" weight, taking into account your age, weight loss history and other factors.
The length of the stay in each phase depends on how much weight it takes to lose your "true" weight.
Four phases of Ducan diet
1. The offensive phase (1-7 days)
You start your diet using unlimited lean protein and 1.5 tablespoon oat bran that day.
2. Cruise stage (1 to 12 months)
Alternately in a one -day protein with a lean day on a squirrel and a vegetable containing starch, plus 2 tablespoons oat bran every day.
3. Consolidation phase (variable)
Unlimited implicit protein and vegetables, some carbohydrates and fat, one day a week of lean protein and 2.5 tablespoon oat bran.You must do this within 5 days of every 0.45 kg lost in stages 1 and 2.
4. Stabilization phase (indefinite)
The basic recommendations of the consolidation phase are underway, but the rules can be weakened until the weight remains stable.Oat bran increases to 3 tablespoons a day.
What products should be included in the diet?
Each phase of the Ducan diet has its own model.Here's what you are allowed to eat during each stage:
The assault phase
The attack phase is mainly based on high -white products, including a few additional calories that provide minimal calories:
- Lenten beef, veal, deer and other games.
- Lenten pork.
- Bird without skin.
- Liver, kidneys and tongue.
- Pisces and molluscs (all types).
- Eggs.
- Small fat dairy products (limited 1 kg per day): milk, yogurt, cottage cheese and ricotta.
- Tofu and pace.
- Seytan (replacement of wheat gluten).
- 1.5 tablespoon oat bran daily (necessary).
- Unlimited number of artificial sweeteners, shirataki pasta and diet jelly.
- A small lemon juice and pickles.
1 teaspoon of oil daily with a pan.
At least 1.5 liters of water per day (required).
Cruise stage
This phase changes every two days.
On the first day, the diet is limited by products from the attack phase.The second day is allowed to consume products from the attacks phase and the following vegetables:
- Spinach, cabbage, salad and other leaf greens.
- Broccoli, cauliflower, cabbage and Brussels cabbage.
- Sweet pepper.
- Asparagus.
- Artichokes.
- Eggplants.
- Cucumbers.
- Celery.
- Tomatoes.
- Mushrooms.
- Asparagus beans.
- Onions, onions and onions.
- Zucchini.
- Pumpkins.
- Turnip.
- 1 part carrots or beetroot daily.
- 2 tablespoons oat bran daily (necessary).
No other vegetables or fruits are allowed.Without 1 teaspoon of oil in salad sauce or lubricating pans, you should not add fat.
Stage of consolidation
It is recommended to mix all products from the offensive and cruise phase in the consolidation phase, along with the following cases:
- Fruits: 1 part fruit a day, such as 1 cup of berries or chopped melon;1 average apple, orange, pear, peaches or nectarine;2 kiwi, plum or apricot.
- Bread: 2 slices of whole grain bread a day, with a small amount of oil containing low fat.
- Cheese: 1 part cheese (40 g) per day.
- Starch: 1-2 servings of starch per week, such as 225 grams of pasta and other cereals, corn, beans, legumes, rice or potatoes.
- Meat: Baked lamb, pork or ham 1-2 times a week.
- Festive dishes: Two "holiday dishes" a week, including one snack, one main dish, one dessert and one glass of wine.
- Protein: One day a week, "Pure Protein" is allowed only from the attack phase.
Oat bran: 2.5 tablespoon oat bran daily (necessary).
Stabilization phase
The stabilization phase is the last phase of the Ducan diet.Everything is related to the support of the improvements achieved in the previous stages of the diet.
No products are prohibited, but there are some principles:
- Use the consolidation phase as the main basis for energy planning.
- Continue one day a week to perform a day of pure protein.
- Never climb the elevator or escalator when you can climb the stairs.
- Oatmeal is your friend.Take 3 tablespoons each day.
Approximate Ducan Diet menu
In addition to each product, dr.Dukan advertises his line.Ducan products are bran, pasta, flour and tea.
The assault phase
Breakfast
- Low fat cottage cheese with 1.5 tablespoon oat bran, cinnamon and sugar substitute.
- Coffee or tea with low fat milk and sugar substitute.
- Water.
Dinner
- Bake the chicken.
- Shirataki noodles are prepared on the broth.
- Diet jelly.
- Cold tea.
Dinner
- Lenten steak and shrimp.
- Diet jelly.
- Coffee without caffeine or tea with low fat milk and sugar substitute.
- Water.
Cruise stage
Breakfast
- 3 egg eggs.
- Cut the tomatoes.
- Coffee with low fat milk and sugar substitute.
- Water.
Dinner
- Fried chicken, mixed herbs with low fat sauce, vinaigrette.
- Greek yogurt, 2 tablespoons oat bran and sugar substitute.
- Cold tea.
Dinner
- Fried salmon fillet.
- Broccoli and cauliflower cooked.
- Diet jelly.
- Coffee without caffeine with low fat milk and sugar substitute.
- Water.
Stage of consolidation
Breakfast
- Omlet is made of 3 eggs, 40 g cheese and spinach.
- Coffee with low fat milk and sugar substitute.
- Water.
Dinner
- Turkey sandwich with 2 slices of whole wheat bread.
- Half a cup of curd cheese with 2 tablespoons of oatmeal, cinnamon and sugar substitute.
- Cold tea.
Dinner
- Fried pork.
- Frying tsukini.
- 1 Average apple.
- Coffee without caffeine with low fat milk and sugar substitute.
- Water.
Is the Ducan's diet based on science?
There are not so many quality Ducan's diet studies.
However, one of the Polish women following a Dyukan diet, showing that they received about 1000 calories and 100 g of protein per day, and lost 15 kg in 8 to 10 weeks.
In addition, many studies show that other high protein diet with low carbohydrates has significant weight loss benefits.
There are several factors that contribute to weight loss too much white diet.
One of them is an increase in calories burned during gluconeogenesis.It is a process where proteins and fat are converted into glucose when carbohydrates are limited and protein consumption is high.
The level of metabolism increases significantly after eating protein than carbohydrate or fat food.It makes the body feel satiated.
Protein reduces hormone hormone production and increases saturation hormone activity, so you eventually eat less.
Nevertheless, the Ducan's diet differs from many related diets.It limits both carbohydrates and fat.It is a lot of protein, low carcasses and low fat diet.
Fat limit justification for a low career diet with high protein levels to reduce weight and health is not based on science.
In one study, people who consume high protein levels with low carbohydrates burned on average 69 calories more than those who avoided fat.
In the initial stages of the Ducan diet, there is also little fiber, despite the fact that the daytime oat bran is a must.
Part of 1.5 to 2 tablespoons of oat bran is less than 5 grams of fiber, which is a small amount, which is harmful to 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 fat.
Is Ducan a safe diet?
Ducan's diet was not investigated.
However, problems such as high protein levels, especially in renal and bone health, have been affected.
In the past, high protein intake could be thought to cause kidney damage.
However, new studies have shown that diet high in protein is not harmful to people with healthy kidneys.
Nevertheless, people who are likely to shape kidney stones can worsen their health with high protein consumption.
Bone health will not deteriorate from a white diet and vegetables and fruits containing potassium.
In fact, recent studies show that a large protein diet actually has a positive effect on bone health.
People with kidney disease, gout, liver disease or other serious illnesses should consult your doctor before starting your diet.
Despite the fact that most people lose weight during the first 2 stages, the common diet is quite limited, especially the days of "pure protein".These days, only lean proteins consist.
Stabilization phases are rich in carbohydrate products, bread, starch, but many healthy foods with high fat content are not included, which can be a bad idea.
Fats in plants and animal products make a little candencie diet healthier, more enjoyable and easier to stick to a long time.
Ducan's diet can be safe for most people, but people with certain health problems may be difficult.
DUCAN diet can cause rapid weight loss.However, it also has many features that eventually make it difficult.
All in all, this is a quick diet for weight loss, but it forces you to avoid healthy food without need.