Many people want to lose weight quickly.However, rapid weight loss can be difficult to achieve, and keeping the results more difficult.
Pierre Dukan claims to have created a quick diet that allows you to gain weight loss without starvation.
We have provided a detailed review of the Ducan diet, explaining everything you need to know.
What is Ducan's diet?
The Ducan diet is a high protein diet and low carbohydrate content, which is divided into 4 stages.
The diet was created by Dr.Pierre Dukan, a French general practitioner specializing in weight management.
Doctors created a diet in the 1970s, inspired by the success of patients with difficult levels of obesity.The patient says he can reject almost any food, for losing weight, but cannot refuse the meat.
Pierre creates a diet that is suitable for patients, which has become one of the most popular in the world.
After many patients experienced impressive results in weight loss, Dr Dukan published the Diet Book of Dikan, published in 2000.
Finally, the book was published in 32 countries and became the bestselling book.According to reviews, he helps people achieve fast and easy weight loss without hunger.
The Ducan diet has the same features, with the styleman diet and atkins - all of which creates a high protein diet with low carbohydrates.
The basic principle of diet
The diet has four phases: two phases of weight loss and two phases of weight conservation.
Diet begins with your "true" weight calculation based on your age, weight loss history and other factors.
The length of the stay in each phase depends on how much weight you need to achieve your weight.
Four phases of Ducan diet
1. The attack phase (1-7 days)
You started a diet using unlimited protein plus 1.5 tablespoons of oats that day.
2. The voyage phase (1-12 months)
One -day alternative to lean protein with thin day on squirrels and vegetables -no starch, plus 2 tablespoons of oats daily.
3. The consolidation phase (variable)
Proteins and vegetables -unlimited rays, some carbohydrates and fats, one day a week lean protein and 2.5 tablespoons oats.You must do this within 5 days in every 0.45kg disappear at stages 1 and 2.
4. Stabilization phase (unlimited)
Performs a basic proposal of the unification stage, but the rules can be weakened until the weight is stable.Bran oats increases to 3 tablespoons a day.
What products should be included in the diet?
Each phase of the Ducan diet has its own pattern.This is what you are allowed to eat during each stage:
Phase of attack
The attack phase is mainly based on high -white products, as well as some of the additional calories:
- Lenten Beef, Veal, Venison and other games.
- Lenten Pork.
- Birds without skin.
- Liver, kidneys and tongue.
- Fish and mollusks (all kinds).
- Egg.
- Low dairy products (limited 1 kg per day): milk, yogurt, cottage cheese and ricotta.
- Tofu and fast.
- Seytan (meat replacement from gluten wheat).
- 1.5 tablespoons of oats daily (required).
- Number of unlimited sweeteners, shirataki noodles and jelly diets.
- A small amount of lemon juice and pickles.
1 teaspoon of oil daily for lubrication of the pan.
At least 1.5 liters of water a day (required).
A phase of cruise
This phase changes every two days.
On the first day, the diet was limited by the product from the attack phase.On the second day, it is allowed to take the product from the following phases of attack and vegetables:
- Spinach, cabbage, salads and other leaves.
- Broccoli, cauliflower, cabbage and cabbage brussels.
- Sweet pepper.
- Asparagus.
- Artichokes.
- Eggplant.
- Cucumber.
- Celery.
- Tomatoes.
- Mushrooms.
- Green beans.
- Onions, onions and onions.
- Zucchini.
- Pumpkin.
- Radish.
- 1 part of the carrot or bit daily.
- 2 tablespoons of oats daily (required).
No vegetables or other fruits are allowed.In addition to 1 tablespoon of oil in a dressed salad or to lubricate the pan, fat cannot be added.
A phase of consolidation
At the unification level, it is advisable to mix any product from the list of attacks and cruise together -the following:
- Fruits: 1 part of the fruit a day, for example, 1 cup of berries or minced watermelons;1 average apple, orange, pear, pic or nectar;2 kiwi, plum or apricot.
- Bread: 2 pieces of cereal bread daily, with a little oil with low fat content.
- Cheese: 1 part cheese (40 g) a day.
- Starch: 1-2 parts of starch per week, for example, 225 grams of pasta and other cereals, corn, nuts, legumes, rice or potatoes.
- Meat: Fried sheep, pork or ham 1-2 times a week.
- A festive dish: Two "festive dishes" per week, including one snack, one main dish, one dessert and one glass of wine.
- Protein: One day a week on "pure protein", only products from the attack phase are allowed.
Oats Bran: 2.5 tablespoons of oats daily (required).
Stabilization phase
The stabilization phase is the last phase of the Ducan diet.This is all about maintaining the improvements achieved in the early stages of the diet.
No product is prohibited, but there are several principles:
- Use the consolidation stage as the basis for power planning.
- Continue one day a week to do a "pure protein" day.
- Never -So climb the elevator or escalator when you can climb the stairs.
- Oat Bran - Your friend.Take 3 tablespoons daily.
Budget menu on Ducan Diet
In addition to products available to everyone, Dr Dukan promotes his own line.Products from Ducan include bran, noodles, flour and tea.
Phase of attack
Breakfast
- Low cottage cheese with 1.5 tablespoons oats, cinnamon and sugar substitutes.
- Coffee or tea with low milk and sugar substitutes.
- Water.
Dinner
- Fried chicken.
- Shirataki noodles are prepared in soup.
- Jelly diet.
- Cold tea.
Dinner
- Lenten steak and shrimp.
- Jelly diet.
- Coffee without caffeine or tea with low milk and sugar substitutes.
- Water.
A phase of cruise
Breakfast
- Eggs 3 eggs.
- Cut tomatoes.
- Coffee with low milk and sugar substitutes.
- Water.
Dinner
- Fried chicken, herbs mixed with low sauce, vinaigrette.
- Greek yogurt, 2 tablespoons oats and sugar substitutes.
- Cold tea.
Dinner
- Fillet Salmon Baked.
- Steamed broccoli and cauliflower.
- Jelly diet.
- Coffee without caffeine with low milk and sugar substitutes.
- Water.
A phase of consolidation
Breakfast
- Omlet is made of 3 eggs, 40 g of cheese and spinach.
- Coffee with low milk and sugar substitutes.
- Water.
Dinner
- Sandwiches with turkey for 2 pieces of wheat bread.
- Half a cup of cottage cheese with 2 tablespoons oats, cinnamon and sugar substitutes.
- Cold tea.
Dinner
- Fried pork.
- Fry tsukini.
- 1 average apple.
- Coffee without caffeine with low milk and sugar substitutes.
- Water.
Is the Ducan diet based on science?
There is not much quality research on the Ducan diet.
However, a study of women from Poland following a diet shows that they receive about 1000 calories and 100 g of protein daily, while losing 15 kg in 8-10 weeks.
In addition, many studies show that other high protein diets with low carbohydrates have a significant advantage for weight loss.
There are several factors that contribute to weight loss during a white diet.
One is the increase in the amount of calories burned during glukoneogenesis.This is the process by which protein and fat are turned into glucose, when carbohydrates are limited and the use of protein is large.
The level of metabolism increases significantly after you eat protein than after carbohydrate or fat foods.This makes the body feel full.
Protein reduces hormone production and increases saturated hormone activity, so you eventually eat less.
However, the Ducan diet is different from many related diets.It limits both carbohydrates and fats.These are high proteins, low and low diets.
Justification of fat restrictions on a low diet with high protein content to lose weight and health is not based on science.
In one study, people using fat with high protein content, with low carbohydrate content, burned on an average of 69 calories more than those preventing fat.
In the early stages of the Ducan diet, there are also small fibers, although in reality the daily part of oats is mandatory.
Part of 1.5 to 2 tablespoons of oats contain less than 5 grams of fiber, which is a small amount, which is not good for health.
In addition, some healthy sources of fiber, such as avocado and nuts, are not included in the diet, because Dr.Ducan thinks they are too fat rich.
Is Ducan safe diet?
The Ducan diet was not studied.
But problems such as high protein content have been affected, especially their effects on the kidneys and bone health.
In the past, it is believed that high use of protein can cause damage to the kidneys.
But new studies have shown that diets with high protein content are not harmful to people with healthy kidneys.
However, people who may form kidney stones have the potential to suffer health deterioration with high protein use.
Bone health will not decrease from high white diets, while vegetables and fruits containing potassium are included.
In fact, this new study shows that a high protein diet actually has a good effect on bone health.
People with kidney disease, gout, liver disease or other serious diseases should consult their 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 "pure protein" day.These days are only lean protein.
The stabilization phase includes high carbohydrate products, bread, starch, but many healthy foods with high fat content are not included, which may be a bad idea.
The fat contained in plants and animal products makes the diet low -more healthy, pleasant and easier to observe in the long run.
Ducan diets may be safe for most people, but people with certain health problems may have difficulty.
Ducan diet can lead to rapid weight loss.However, it also has some features that make it difficult to use in the long run.
In general, this is a fast diet for weight loss, but it makes you avoid healthy foods without the need.