In this sightseeing article, we will analyze Ducan's diet and tell you how effective and whether this diet should be scared or you can safely follow it to lose weight.The purpose of the diet: to lose weight, the protein: 10% - 35% of the daily caloric worm is contained in proteins.Looks like the popular Atkins and Paleo Diet.
Declaration:You lose up to 4.5 kg in the first week and continue to lose 1-2 kg in the next few weeks until you reach the target.All this time you eat as much food as you want (of course, only allowed products).If you follow these rules, you will never get excess weight again.
Theory:Calia counting is not a path to weight loss.But the protein - yes.Protein is a strong source of losing weight.The protein contains very few calories compared to carbohydrates and it is digested much longer.When the protein forms the basis of the diet, quickly weight loss does not force itself.The restriction of the amount of carbohydrates, the most important source of body energy, forces our body to use another source of energy - fat.Those who strictly follow their meal plan can sometimes pamper themselves with a small amount of bread, cheese and fruits.Such motivation is enough for those who want to lose weight and should be a strict diet.
How does Ducan's diet work?
For and against
- Eat all you want
- Provides energy
- Many rules
- cannot justify themselves
Phases of Ducan's diet
Get ready for a large number of rules.All four phases of Dukan's diet, so named after the French doctor Pierre Dukan - its creator is very difficult in terms of what can be eaten and what is impossible.Even the smallest miss can ruin the result already achieved.You will move from the phase "Everything you can eat", the "attack" phase, to the "Cruise" phase ("Alternation"), which only allows certain vegetables on certain weekdays.On the third phase, "Consolidation" ("Fixing"), you can add more products to your diet, such as cheese and bread.On the final phase of "stabilization" you are relatively free in choice.You are allowed to eat everything you want, with the exception of a few 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, veal, pork, deer;liver and tongue;fish;mollusk;bird;Low -Fat him, Turkey and Chicken;egg;Vegetable protein, for example tofu and seytan;Dairy products with low fat fat;Water and other non -calorie -drinks (even diet soda);and 1.5 tablespoons oatmeal.In spices and herbs it is recommended to avoid monotics.You want something else?It doesn't work to cheat."Even a small admission to himself may have the effect of piercing the balloon with a needle," warns Dukan.
The first phase lasts from one to ten days, depending on how many kilograms you want to drop.For most people - who need to reset 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":In this step, vegetables that do not contain starch (cucumbers, mushrooms, tsukkini, pepper and green salad) are returned to the diet.Nevertheless, Ducan alternately recommends a day in the "attack" phase, that is, pure protein, with one day in the second step (protein + vegetables).You can also try the exchange of five days of each step.The norm for oatmeal will rise slightly and will be 2 tbsp.You fall from 1 to 2 kg a week according to Ducan.Continue to change these two phases until you reach the desired weight.
“Consolidation”:Now it is necessary to maintain the weight obtained.At this point you are very vulnerable as you can gain weight again at any time, Dukan says.The only resort is the scene of "consolidation" which will last 5 days for each dropped 0.5 kg of weight.This means that those who fell from 9 to 18 kg will be at this time from 100 to 200 days.Now you can mix proteins and vegetables as you like.In addition, every day you have to eat part of fruit, two slices of bread from whole grains and 40 g of cheese.Each week you can also eat two portions of starchy products such as pasta, three servings of meat (lamb, fried pork, bacon) and one or two "holidays" dishes when you can eat everything you want.The daily norm in 2 tablespoons of oatmeal remains unchanged.
You still need to return to the "attack" phase once a week.
“Constant stabilization”:Freedom!(Almost) Now you can eat everything you want 6 days a week not forget what you learned in the "consolidation" process.A mandatory requirement is 3 tablespoons oatmeal.The seventh day is a protein day.However, it limits the consumption of products from the list of permitted products.As the name of this phase suggests, this step will be all life.
The duration of the stages
| The weight to be lost* | 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 cannot be eaten on Ducan's diet
Proteins in large quantities, such as Ducan diet, the allowed products can be selected anyone that does not contain carbohydrates and fat.You can lean on protein.This is especially true for the first days.Products with a high protein content such as beef, pork, turkey and chicken are recommended to eat in unlimited amounts.You can never break the rules.For example, on the first phase, there is nothing but permitted protein products, low -fat products, low -calorie drinking and a small amount of oatmeal.Any other carbohydrates, such as bread and sweets, are forbidden.
Can: eat oatmeal
You start with 1.5 spoons perDay on the first phase of the diet and ends with 3 tbsp.Pierre Ducan, a French doctor and the creator of this diet, say this will help you feel more good, reduce cholesterol and slow down the absorption of sugar and fat.
Will i lose weight?
It's hard to say.No clinical studies of Ducan's diet were performed.The online survey in 2010, when 1,525 people participated, showed that people lost an average of 7 kg in the first two stages of diet.That is, it is very possible to throw away excess weight on this diet.
Is Ducan's diet for the cardiovascular system useful?
It is incomprehensible.During the survey described above, some said their level of cholesterol and triglyceride either remained at the same level or improved.However, this data is far from true evidence.Generally, experts on heart -vessel recommends -disease diets based on fruits, vegetables and grain fiber and which do not contain saturated fat and salts.
Can Ducan's diet prevent or control diabetes?
Unknown.
WARNING: Overweight is considered one of the largest risk factors for patients with type 2 diabetes.Provided this diet helps you lose weight your chances of developing diabetes will fall. Control: This current plan, at least in the initial stages, does not very much resemble the diet plan recommended by the American Association that focuses on fruits, vegetables and whole grains.At later stages, make sure your daily diet coincides with your doctor's recommendations.
Is there health risks?
A short -delivered diet with a high protein content and a low carbohydrate content is not harmful to health.If we are talking about a long diet you can't be 100% confident.Digging forms the protein uric acid to be removed from the body.Due to the large amount of protein, the kidneys need to work especially faster and this can harm them or aggravate existing kidney problems.(Ducan's opinion: Using a large amount of water will help the kidneys work more effectively).The exclusion from the diet of entire groups of products, namely grains and fruits, can expose you to the risk of food shortage.In addition, you can adhere to Ducan's diet that you can suffer from lethargy, smell from your mouth and dry mouth.All of these are the side effects of a low -carb diet.
How much does this diet correspond to the adopted dietary principles?
- Fat.As we, according to Ducan's diet, get approx.20% of fat calories, this diet does not have high government recommendations recommending from 20% to 35% of calories directly from fat.
- Protein.Ducan diet exceeds 35%declared by the government, as the number of calories obtained from proteins on this diet obtained from proteins is 40%.
- Carbohydrates.Neither the "attack" phase nor "cruise" corresponds to the recommendation, after which it is necessary to receive from 45% to 65% of carbohydrate calories.They stopped with 27% and 38% respectively.However, the "consolidation" phase meets, where there are several carbohydrates, the required indicators.
- Salt.Most Americans eat a lot of salt.The recommended daily norm is 2300 mg.However, if you are more than 51 years old or you are African American or you have hypertension, diabetes or chronic kidney disease, your norm will be reduced to 1,500 mg.At the "attack" stage, Ducan's dietary exceeded the recommended norm and amounted to 3900 mg.In the "Cruise" phase, this figure is 1600 mg and in "Consolidation" stage -2300 mg.
- Other nutrients.The nutrition manual in 2010 calls their "nutrients, which is due to which it is worth getting concerned", as most Americans have an inadequate number of one or more of them:
- Fiber.The recommended daily norm for adults is 22 - 34 g. It is this amount that helps you get a sense of metacity and promote correct digestion.The "Attack" stage gives us only 4 g;"Cruise" - 11 g;"Consolidation" - 26 g.
- Potassium.A sufficient amount of this nutrient element prevents an increase in blood pressure, bone loss and reduces the risk of kidney stones.Not so easy to get a recommended daily speed of 4700 mg from food.(Bananas are rich in potassium, but you need to eat at least 11 pieces a day) Most Americans have a lack of potassium.When analyzing different stages of Ducan's diet, they were all close to a daily target.
- Calcium.Calcium is not only important for bones, but also for blood vessels and muscles.Most Americans also have a lack of calcium.Women and all who in 50 must be carefully monitored by calcium.The recommended norm is 1000 - 1300 mg per day.Day.Ducan's diet is easily followed by this recommendation as it includes a large number of dairy products with low fat fat.
- Vitamin B-12.Adults should consume 2.4 mg of this nutrient daily.This vitamin is especially important for the right metabolism in the body.Ducan's diet exceeds this norm.
- Vitamin D. People who do not receive sufficient sunlight should especially clearly follow the recommendations of 15 mg vitamin per day.Day.This vitamin reduces the risk of bone fractures.None of the phases of Dukan's diet are in line with the recommendations.
Recommended supplements?And while this is not considered the "official" part of the diet, you can nevertheless take polyvitamins 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 it when you tell you what to do, whether difficult or not, Ducan's diet was created specifically for you.Despite the fact that the phases are short, it is nevertheless very difficult for them to follow.Therefore, do not underestimate your willpower.
Advantage:
There are many recipes for dishes and they are quite simple.Alcohol in the first stages of the diet is completely prohibited.Online support is also delivered.There are stores that offer to buy already packaged products and additives. Recipes: Books, Site, Social Networks - all offer food recipes with a high protein content and low fat content.
Food outside the house.Food at restaurants is allowed if you eat food from the allowed list.If in the first phase of the diet you can try a steak with shrimp.In the second phase you can order yourself vegetables.Just make sure the chef did not add sunflower oil to them, or even worse, butter.If you can't resist the dessert, Ducan offers to order coffee or take yogurt with you.
Alcohol.It is prohibited at all until you reach the third phase of the diet when you can drink a glass of wine or a can of beer with your "festive" bowl. Time saving.No time saving unless you hire someone who will make you a meal plan, buy food and cook. In addition.On online forums and chats you can communicate with people like you.For a fee, you can get an individual program and an online course on loss of excess weight.Ducan diet products are also available on the Internet. A feeling of metestine.Experts emphasize the particular meaning of a sense of metacity.You will never starve and comply with this diet. Taste.So you cook everything yourself, so if you don't like anything, there is no blame.In the absence of traditional spices and oils, you will fully use the allowed herbs and spices.
Is it possible to sit on this diet and have certain restrictions on nutrition and special preferences?
Some people have difficulty with this diet.
Vegetarians
Since Ducan's diet involves the use of meat, it can seem particularly difficult for vegetarians.In the first step, you will have to eat a lot of tofu and Seytan to achieve the necessary protein level.Dukan also recommends drinking soy meat, milk, yogurt and vegetarian hamburgers.In the second step, it is worth adding even more vegetables to your daily diet.
Without gluten
Ducan's diet is based on gluten -free products such as eggs, meat and vegetables.It is also worth buying gluten -free oatmeal.
With low salt content
Just pay attention to products with a high sodium content.You must remain below the recommended sodium level.Avoid shrimp and salt shaking and everything will be fine.
Kosher food
You can easily use kosher ingredients.
Free food
Here your food preferences depend only on you.
What is the role of physical exercises on Ducan's diet?
Physical activity is preferred extremely.Quick time is Ducan's favorite exercise: 20 minutes a day in the first phase of the diet, 30-60 minutes in the second phase, 25 minutes-3 phase, 20 minutes-4 phase.Duukan also has recommendations for training the stomach, hips, arms and buttocks.
What do you want to eat
Depends on the phase.During the first two weeks, the protein will be your best friend.The allowed products include: low -fat beef, veal, pork, venison;liver and tongue;fish;mollusk;bird;Low -Fat him, Turkey and Chicken;egg;Vegetable protein, for example tofu and seytan;Dairy products with low fat fat and oatmeal.In the following stages, it is worth adding vegetables, fruit, whole grain bread, cheese and flour products (pasta and kinwa) to your diet.One or two "holiday" dishes are also allowed.At the end of the diet it is allowed to eat something, provided that one day a week you only eat food with a high protein content.
Approximate menu
Below is a diet for a day at every step of the diet ("attack" and "cruise").Although technically all the tips presented here were exposed to special nutritional analyzes, your personal food plan may differ from what is presented below.Despite the fact that Ducan's diet does not offer a power plan for the "consolidation" stage, the possible option is presented below.For the stage of "stabilization", an individual plan based on personal preferences is assumed.
Phase “attack”
Breakfast
- 220 ml of coffee with an artificial sweetener of your choice
- 220 g of foam yogurt
- Oatmeal
Light snack (if you're hungry)
- 110 g of foammete cheese
Noon
- An egg in steep with mayonnaise on herbs
- 140 g of meat (steak)
Light snack
- 110 g of foam yogurt
Noon
- 450 g shrimp with herbs
- 220 g of chicken chops
- Custard Cream Dukan
- A lot of water
Phase “cruise”
Breakfast
- 220 ml of coffee with an artificial sweetener of your choice
- 220 g of foam yogurt
- Oatmeal
Light snack (if you're hungry)
- 110 g of foammete cheese
Noon
- Leaf salad with sauce
- The stew
- Vanilla sauce
Light meal
- 120 g of foam yogurt
Noon
- Cucumbers (hot or cold)
- 220 g of meringo -chicken
- Vanilla cream
- A lot of water
Phase “consolidation”
Breakfast
- 220 ml of coffee with an artificial sweetener of your choice
- 220 g of foam yogurt
- Oatmeal
- 2 slices of whole grain bread with 2 teaspoons with light oil
Light snack (if you're hungry)
- 110 g of foammete cheese
- 1 Apple
Noon
- Leaf salad with sauce
- The stew
- Vanilla sauce
Light meal
- 120 g of foam yogurt
- 42 g of cheese quipper
Noon
- Cucumbers (hot or cold)
- 220 g of meringo -chicken
- 220 g prepared quinoa
- Vanilla cream
- A lot of water