In this tourist article, we will analyze Ducan's diet and we will tell you how effective and if this diet must be afraid or you can follow it safely to lose weight.The purpose of the diet: losing weight, the protein diet: 10% - 35% of the daily caloric rule is contained in proteins.It looks like the famous Atkins and Paleo Diet.
Declaration:You will lose up to 4.5 kg in the first week and continue to lose weight 1-2 kg in the coming weeks until you reach the goal.All this time you will eat all the food you want (obviously, only products permits).If you follow these rules, you will never have an excess weight.
Theory:Calia count is not a weight loss path.But the protein - Yes.Protein is a powerful source to lose weight.The protein contains very few calories compared to carbohydrates and is digested much longer.When the protein constitutes the base of the diet, a quick weight loss does not force.The limitation of the amount of carbohydrates, the main source of body energy, forces our body to use another source of energy - fat.Those who strictly follow their food plane can sometimes pamper themselves with a small amount of bread, cheese and fruit.This motivation is sufficient for those who want to lose weight and should be a rigorous diet.
How does Ducan's diet work?
In favor and cons
- Eat everything you want
- Gives energy
- Many rules
- it may not justify itself
Ducan diet phase
Prepared for a large number of rules.All four phases of the Dukan diet, therefore from the name of the French doctor Pierre Dukan - its creator, are very difficult in terms of what can be eaten and what is impossible.The slightest lack can also destroy the result already achieved.You will pass from the "everything you can eat" phase, the "attack" phase, to the "cruise" phase ("alternation"), which allows only some vegetables on certain days of the week.In the third phase, "consolidation" ("fixing"), you can add more products to your diet, such as cheese and bread.In the last phase of the "stabilization" diet, you are relatively free in the choice.You are allowed to eat everything you want, with the exception of some very important and special rules.
"Attack":This phase of the diet is the dream of any gourmet.You can eat everything you want in large portions: low -fat beef, calfskin, pig, deer;liver and language;fish;molluscs;bird;low fat, turkey and chicken ham;egg;vegetable protein, for example Tofu and Seytan;Dairy products -Caseari with low fat;water and other non -caloric drinks (also dietary soda);and 1.5 tablespoons of oat bran.In spices and herbs, it is recommended to avoid monotization.Do you want something else?It won't work to cheat."Even a small concession to itself can have the effect of piercing the balloon with an needle," warns Dukan.
The first phase lasts from one to ten days, depending on the number of kilograms you want to fall.For most people - who have to restore from 9 to 18 kg - the first phase usually lasts five days.The weight loss in this case is 2-3 kg according to Ducan.
"Cruise":At this stage, vegetables that do not contain starch (cucumbers, mushrooms, tsukkini, pepper and green salad) are returned to the diet.However, Ducan recommends alternating one day of the "attack" phase, that is, pure proteins, with a day of the second stage (protein + vegetables).You can also try the alternation of five days of each phase.The standard of oatmeal will increase a little and will be 2 tablespoons.According to Ducan, you will drop from 1 to 2 kilograms per week.Continue to change these two phases until you reach the desired weight.
"Consolidation":Now it is necessary to maintain the weight achieved.In this phase, you are very vulnerable, since at any time you can gain weight again, says Dukan.The only way out is the "consolidation" stadium, which will last 5 days for each of them has fallen by 0.5 kg in weight.This means that those who dropped from 9 to 18 kg will be at this stage from 100 to 200 days.Now you can mix proteins and vegetables as you want.In addition, every day you have to eat a portion of fruit, two slices of whole wheat bread and 40 g of cheese.In addition, every week you can eat two portions of amidaceous products, such as pasta, three portions of meat (lamb, fried pork, bacon) and one or two "holidays" dishes when you can eat everything you want.The daily rule in 2 tablespoons of oat bran remains unchanged.
You still have to return to the "attack" phase once a week.
"Constant stabilization":Freedom!(Almost) Now you can eat everything you want 6 days a week, without forgetting what you learned in the "consolidation" process.A mandatory requirement is 3 tablespoons of oat bran.The seventh day is a protein day.However, limits the consumption of products from the list of allowed products.As the name of this phase suggests, this phase will last all life.
The duration of the phases
| The weight that must be dropped* | 1. Attack | 2. Alternation | 3. Fixing |
| 5 kg | 2 days | 15 days | 50 days |
| 10 kg | 3 days | 50 days | 100 days |
| 15 kg | 4 days | 85 days | 150 days |
| 20 kg | 5 days | 120 days | 200 days |
| 25 kg | 7 days | 155 days | 250 days |
| 30 kg | 7 days | 160 days | 300 days |
| 40 kg | 9 days | 190 days | 400 days |
| 50 kg | 10 days | 330 days | 500 days |
What is possible and what you cannot eat with the ducan diet
Proteins in large quantities, which is the Ducana diet, the allowed products can be chosen that do not contain carbohydrates and fats.You can lean on proteins.This is particularly true for the first days.Products with a high protein content, such as beef, pork, turkey and chicken, we recommend eating in unlimited quantities.You can never break the rules.For example, in the first phase, there is nothing more than allowed protein products, low -fat products, low -calorie drinks and a small amount of oat bran.All the other carbohydrates, such as bread and desserts, are prohibited.
Can: eat the oat bran
You will start with 1.5 tablespoons a day in the first phase of the diet and you will finish with 3 tablespoons.Pierre Ducan, a French doctor and creator of this diet, says that this will help you feel more well, reduces cholesterol and slow down the absorption of sugar and fat.
Will I lose weight?
It is difficult to say.No clinical studies on the Ducan diet were conducted.The 2010 online survey, in which 1,525 people took part, showed that people lost on average 7 kg in the first two phases of the diet.That is, it is completely possible to eliminate excess weight on this diet.
Is Ducan's diet for the cardiovascular system useful?
It's incomprehensible.During the survey described above, some said that their level of cholesterol and triglyceride remained at the same level or improved.However, these data are far from real tests.In general, experts in cardiovascular diseases recommend diets, which are based on fruit, vegetables and cereal fiber and which do not contain fats and saturated salts.
Can Ducan diet prevent or control diabetes?
Unknown.
Warning: Overweight is considered one of the greatest risk factors for patients with type 2 diabetes. On condition that this diet help you lose weight, your possibilities to develop diabetes will decrease. Control: this power plan, at least in the initial stages, is not very similar to the dietary plan recommended by the American Association, which focuses on fruit, vegetables and whole grains.In the following stages, you should make sure that your daily diet coincides with the doctor's recommendations.
Are there any health risks?
A short -term diet with a high protein content and a low carbohydrate content is not harmful to health.If we are talking about a long diet, then you can't be 100%sure.Digging, the uric acid form protein, which should be removed from the body.Due to the large amount of proteins, the kidneys should work particularly faster and this can damage them or worsen existing kidney problems.(Ducan's opinion: the use of a large amount of water will help the kidneys to work more efficiently).The exclusion from the diet of entire groups of products, i.e. cereals and fruit, can expose to the risk of food deficiency.In addition, by adhering to Ducan's diet, you can suffer from lethargy, smell from mouth and dry mouth.All these are side effects of a low carbohydrate diet.
How much does this diet correspond to the dietary principles adopted?
- Fat.Since according to Ducan's diet, we get about 20% of fat calories, this diet has no high government recommendations, which recommends 20% to 35% of calories directly from fats.
- Protein.The Ducan diet exceeds 35%declared by the government, since at this diet the number of calories obtained from proteins is 40%.
- Carbohydrates.Neither the "attack" phase nor the "cruise" corresponds to the recommendation, according to which it is necessary to receive from 45% to 65% of the calories of carbohydrates.They stopped respectively 27% and 38%.However, the "consolidation" phase, during which there are more carbohydrates, satisfies the required indicators.
- Salt.Most Americans consume a lot of salt.The recommended daily rule is 2300 mg.However, if you are more than 51 years old or you are an African American or have hypertension, diabetes or chronic kidney disease, your norm is reduced to 1,500 mg.In the "attack" phase, Ducan's diet exceeded a lot the recommended rule and amounted to 3900 mg.In the "cruise" phase, this figure is 1600 mg and in the "consolidation" phase - 2300 mg.
- Other nutrients.The 2010 nutrition manual calls their "nutrients, which is due to which it is worth worrying", since most Americans have an insufficient number of one or more of them:
- Fiber.The recommended daily rule for adults is 22-34 g.It is this quantity that will help you have a feeling of satiety and promotes adequate digestion.The "attack" phase gives us only 4 g;"Cruise" - 11 g;"Consolidation" - 26 g.
- Potassium.A sufficient amount of this nourishing element prevents an increase in blood pressure, bone loss and reduces the risk of kidney stones.It is not so easy to get a recommended daily rate of 4700 mg from food.(Banans are rich in potassium, but you have to eat at least 11 pieces a day) Most Americans have a lack of potassium.When they analyzed various phases of the Ducan diet, they were all close to a daily goal.
- Soccer.Football is important not only for bones, but also for blood vessels and muscles.Most Americans also have a lack of football.Women and all those who are particularly carefully monitored by football for 50.The recommended rule is 1000 - 1300 mg per day.Ducan's diet is easily followed by this recommendation, as it includes a large number of dairy products -caseari with low fat content.
- Vitamin B-12.Adults must consume 2.4 mg of this nourishing every day.This vitamin is particularly important for the correct metabolism in the body.Ducan's diet exceeds this rule.
- Vitamin D. people who do not receive a sufficient amount of sunlight should follow in particular the recommendations of 15 mg of vitamin per day.This vitamin reduces the risk of bone fractures.None of the phases of the Dukan diet is consistent with the recommendations.
Recommended supplements?And although this is not considered the "official" part of the diet, however, you can take multivitamin or omega-3 from fish oil.
Is it easy to follow this diet?
How much do you like to follow the rules?If you like when you tell yourself what you need to do, regardless of whether it is difficult or not, Ducan's diet has been created specifically for you.Despite the fact that the phases are short, however, is very difficult for them to follow.Therefore, do not underestimate your willpower.
Advantage:
There are many recipes of dishes and they are quite simple.Alcohol in the early stages of the diet is completely prohibited.In addition, online support is provided.There are shops that offer to buy products and additives already packaged. Recipes: books, site, social networks: everyone offers food recipes with a high protein content and a low fat content.
Food outside the home.Food in restaurants is allowed if you eat food from the allowed list.If in the first phase of the diet, try a steak with prawns.During the second phase, you can order you vegetables.Just make sure that the chef has not added their sunflower oil, or even worse, butter.If you can't resist dessert, Ducan offers to order coffee or bring yogurt with you.
Alcohol.It is prohibited until you reach the third phase of the diet, when you can drink a glass of wine or a can of beer with your "holiday" dish. Time saving.Don't save time, unless you take on someone who will make you a food, buy food and cook it. Furthermore.On forums and online chat, you can communicate with people like you.For a fee, you can get an individual program and an online course on excess weight loss.Ducan dietary products are also available on the Internet. A feeling of satiety.Experts underline the particular importance of a feeling of satiety.He will never starve, adhere to this diet. Taste.So cook everything alone, so if you don't like something, there is no one to blame.In the absence of traditional condiments and oils, we recommend that you fully use herbs and spices allowed.
Is it possible to sit on this diet, having certain restrictions on nutrition and special preferences?
Some people have difficulty with this diet.
Vegetarians
Since Ducan's diet implies the use of meat, it may seem particularly difficult for vegetarians.In the first phase, you will have to eat a lot of tofu and Seytan to reach the necessary level of protein.Dukan also recommends drinking meat, milk, vegetarian yogurt and hamburgers.In the second phase, it is worth adding even more vegetables to your daily diet.
Gluten -free
Ducan's diet is based on gluten -free products, such as eggs, meat and vegetables.It is also worth buying gluten -free oat bran.
With a low salt content
Be just attentive to products with a high sodium content.It is necessary to remain below the recommended sodium level.Avoid the shrimp and agitators of salt and everything will be fine.
Kosher food
You can easily use Kosher ingredients only.
Free food
Here, your food preferences depend only on you.
What is the role of physical exercises on Ducan's diet?
Physical activity is extremely preferable.Quick walk is Ducan's favorite exercise: 20 minutes a day during the first phase of the diet, 30-60 minutes during the second phase, 25 minutes-3 phase, 20 minutes -4.Duukan also has recommendations to train the abdomen, hips, arms and buttocks.
What you will eat
It depends on the phase.During the first two weeks, the protein will be your best friend.The allowed products include: low -fat beef, calfskin, pork, deer;liver and language;fish;molluscs;bird;low fat, turkey and chicken ham;egg;vegetable protein, for example Tofu and Seytan;Lactiero -Caseari products with low fat and oat bran.During the following stages, it is worth adding vegetables, fruit, whole wheat bread, cheese and flour products (pasta and Kinwa) to your diet.One or two "holidays" dishes are also allowed.At the end of the diet, it is allowed to eat anything, provided that one day a week you will eat only food with a high protein content.
Approximate menu
Below is a diet for one day at every phase of the diet ("attack" and "cruise").Although technically all the suggestions presented here have undergone special analysis of nutrients, your personal food plan can differ from what was presented below.Despite the fact that Ducan's diet does not offer a power plan for the "consolidation" phase, its possible option is presented below.For the "stabilization" stage, there is an individual plan based on personal preferences.
"Attack" phase
Breakfast
- 220 ml of coffee with an artificial sweetener of your choice
- 220 g of skim yogurt
- Oat bran
Light snack (if you are hungry)
- 110 g of Skim Cottage Cheese
Dinner
- A steep egg with mayonnaise on herbs
- 140 g of meat (steak)
Easy snack
- 110 g of skim yogurt
Dinner
- 450 g of shrimp with herbs
- 220 g of chicken cutlets
- Dukan cream cream cream
- A lot of water
"Cruise" phase
Breakfast
- 220 ml of coffee with an artificial sweetener of your choice
- 220 g of skim yogurt
- Oat bran
Light snack (if you are hungry)
- 110 g of Skim Cottage Cheese
Dinner
- Leave salad with sauce
- Casserole
- Cream
Light meal
- 120 g of skim yogurt
Dinner
- Cucumbers (hot or cold)
- 220 g of Marengo chicken
- Vanilla cream
- A lot of water
"Consolidation" phase
Breakfast
- 220 ml of coffee with an artificial sweetener of your choice
- 220 g of skim yogurt
- Oat bran
- 2 slices of wholemeal bread with 2 teaspoons with light oil
Light snack (if you are hungry)
- 110 g of Skim Cottage Cheese
- 1 apple
Dinner
- Leave salad with sauce
- Casserole
- Cream
Light meal
- 120 g of skim yogurt
- 42 g cheese codder
Dinner
- Cucumbers (hot or cold)
- 220 g of Marengo chicken
- 220 g of prepared quinoa
- Vanilla cream
- A lot of water