In this tourist article, we will analyze Ducan's diet and tell you how effective and if this diet should be afraid or can follow it safely to lose weight.The purpose of the diet: to lose weight, the protein diet: 10% - 35% of the daily calorie standard is contained in proteins.It looks like the popular Atkins and Paleo diet.
Statement:It will lose up to 4.5 kg in the first week and continue to lose weight 1-2 kg in the coming weeks until reaching the goal.All this time will eat as much food as you want (of course, only allowed products).If you follow these rules, you will never get excess weight.
Theory:Calia count is not a path to weight loss.But the protein, yes.Protein is a powerful source to lose weight.The protein contains very few calories compared to carbohydrates, and much more time is digested.When the protein forms the diet base, fast weight loss does not forge itself.The limitation of the amount of carbohydrates, the main source of body energy, forces our body to use another energy source: fat.Those who strictly follow their food plan can sometimes pamper themselves with a small amount of bread, cheese and fruits.Such motivation is sufficient for those who want to lose weight and should be a strict diet.
How does Ducan's diet work?
For and against
- Eat everything you want
- Give energy
- Many rules
- Cannot justify yourself
Ducan diet stages
Prepare for a lot of rules.The four phases of Dukan's diet, so called by French doctor Pierre Dukan, their creator, are very difficult in terms of what can be eaten and what is impossible.Even the slightest lady can destroy the result already achieved.You will move from the "everything you can eat" phase, the "attack" phase, to the "cruise" ("alternation") phase, which only allows certain vegetables on certain days of the week.In the third stage, "consolidation" ("fixing"), you can add more products to your diet, such as cheese and bread.In the last stage 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.
"Stroke":This stage of the diet is the dream of any gourmet.You can eat everything you want in large portions: beef, veal, pork, meat meat, meat meat, meat meat;liver and tongue;fish;molluscs;bird;Low fat in fat, turkey and chicken;eggs;Vegetable protein, for example, tofu and seytan;low fat products;water and other non -calorie drinks (even dietary sodas);and 1.5 tablespoons of oat bran.In spices and herbs, it is recommended to avoid monotization.Do you want anything else?It will not work to cheat."Even a small concession for itself can have the effect of drilling the balloon with a needle," says Dukan.
The first stage lasts from one to ten days, depending on how many kilograms you want to fall.For most people, who need to restore 9 to 18 kg, the first stage generally lasts five days.Weight loss in this case is 2-3 kg according to Ducan.
"Cruise":At this stage, vegetables that do not contain starch (cucumbers, fungi, tsukkini, pepper and green salad) are returned to the diet.However, Ducan recommends alternating a day of the "attack" phase, that is, pure protein, with one day of the second stage (protein + vegetables).You can also try the five -day alternation of each stage.The oatmeal will rise a bit and will be 2 tablespoons.You will leave 1 to 2 kilograms per week according to Ducan.Continue changing these two phases until you reach the desired weight.
"Consolidation":Now it is necessary to maintain the weight achieved.At this stage, you are very vulnerable, since at any time you can gain weight again, says Dukan.The only exit is the "consolidation" stage, which will last 5 days for each 0.5 kg of weight.This means that those who fell from 9 to 18 kg will be at this stage of 100 to 200 days.Now you can mix proteins and vegetables as you want.In addition, every day you need to eat a portion of fruit, two slices of whole grain bread and 40 g of cheese.In addition, every week you can eat two portions of starch products, such as pasta, three meat portions (lamb, fried pork, bacon) and one or two "vacation" dishes when you can eat everything you want.The daily standard in 2 tablespoons of oat bran 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, without forgetting what you learned in the "consolidation" process.A mandatory requirement are 3 tablespoons of oat bran.The seventh day is a protein day.However, it limits the consumption of products in the list of allowed products.As the name of this phase suggests, this stage will last a lifetime.
The duration of the stages
| The weight that must be eliminated* | 1. attack | 2. Alternation | 3. Fixation |
| 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 in Ducan's diet
Proteins in large quantities, which is the Ducan diet, allowed products can be chosen that do not contain carbohydrates and fats.You can rely on the protein.This is especially true during the first days.Products are recommended with a high protein content, such as beef, pork, turkey and chicken, to eat in unlimited quantities.You can never break the rules.For example, in the first stage, there is nothing more than allowed protein products, low fat products, low -rating drinks and a small amount of oat bran.Any other carbohydrate, such as bread and sweets, are prohibited.
Can: Saved Avena Coma
It will begin with 1.5 spoons per day in the first stage of the diet and end with 3 tablespoons.Pierre Ducan, a French doctor and creator of this diet, says that this will help him feel rather, reduce cholesterol and slow down the absorption of sugar and fat.
Will I lose weight?
It's hard to say.No clinical studies on Ducan's diet were conducted.The 2010 online survey, in which 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 discard excess weight in this diet.
Is Ducan's diet useful for the cardiovascular system?
It's incomprehensible.During the survey described above, some declared that their level of cholesterol and triglycerides remained at the same level or improved.However, these data are far from true evidence.In general, cardiovascular disease experts recommend diets, which are based on fruits, vegetables and grain fiber, and that do not contain saturated fats and salts.
Can Ducan diet prevent or control diabetes?
A stranger.
WARNING: Overweight is considered one of the largest risk factors for patients with type 2 diabetes. Whenever this diet helps lose weight, its possibilities of developing diabetes decrease. Control: This energy plan, at least in the initial stages, is not very similar to the diet plan recommended by the American Association, which focuses on fruits, vegetables and integral grains.In later stages, you must ensure that your daily diet coincides with the doctor's recommendations.
Are there health risks?
A short 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 have 100% confidence.Excavating, the protein shape uric acid, which must be removed from the body.Due to the large amount of protein, the kidneys should work especially faster, and this can damage them or worsen existing renal problems.(Ducan's opinion: The use of a large amount of water will help the kidneys function more efficiently).The exclusion of the complete groups of products, namely cereals and fruits, can expose it to the risk of food deficiency.In addition, adhere to Ducan's diet, you can suffer lethargy, smell of your mouth and dry mouth.All these are side effects of a low carbohydrate diet.
How much is this diet with the dietary principles adopted?
- Fat.Since according to Ducan's diet, we obtain approximately 20% of fatty calories, this diet does not have high government recommendations, which recommend 20% to 35% of calories directly from fats.
- Protein.The Ducan diet exceeds 35%declared by the Government, since in this diet the number of calories obtained from the proteins is 40%.
- CarbohydratesNeither the "attack" phase, nor the "cruise" correspond to the recommendation, according to which it is necessary to receive from 45% to 65% of carbohydrate calories.They stopped by 27% and 38%, respectively.However, the "consolidation" phase, during which there are more carbohydrates, meets the required indicators.
- Sal. Most Americans consume a lot of salt.The recommended daily standard is 2300 mg.However, if you are over 51 years old, or it is African -American, or has hypertension, diabetes or chronic renal diseases, its norm is reduced to 1,500 mg.In the "attack" stage, Ducan's diet exceeded the recommended standard and amounted to 3900 mg.In the "cruise" phase, this figure is 1600 mg, and in the "consolidation" stage - 2300 mg.
- Other nutrients.The 2010 nutrition manual calls its "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 standard for adults is 22 to 34 g.It is this amount that will help you have a feeling of satiety and promotes adequate digestion.The "attack" stage gives us only 4 g;"Cruise" - 11 g;"Consolidation" - 26 g.
- Potassium.A sufficient amount of this nutritional element prevents an increase in blood pressure, bone loss and reduces the risk of renal calculations.It is not so easy to obtain a recommended daily rate of 4700 mg of food.(Banans are rich in potassium, but you must eat at least 11 pieces per day) most Americans have a lack of potassium.When analyzing several phases of Ducan's diet, they were all close to a daily goal.
- Calcium.Calcium is important not only for bones, but also for blood vessels and muscles.Most Americans also have a lack of calcium.Women and all who for 50 must be specially monitored by calcium.The recommended standard is 1000 - 1300 mg per day.Ducan's diet is easily followed by this recommendation, since it includes a large number of low -fat dairy products.
- Vitamin B-12.Adults need to consume 2.4 mg of this nutrient daily.This vitamin is especially important for the correct metabolism in the body.Ducan's diet exceeds this standard.
- Vitamin D. People who do not receive a sufficient amount of sunlight must follow the 15 mg recommendations of vitamin per day.This vitamin reduces the risk of bone fractures.None of Dukan's diet phases is consistent with recommendations.
Recommended supplements?And although this is not considered the "official" part of the diet, however, it can take polyvitamins or omega-3 of the fish oil.
Is it easy to follow this diet?
How much do you like to follow the rules?If you like when you tell you what you should do, regardless of whether it is difficult or not, then Ducan's diet was created specifically for you.Despite the fact that the phases are short, however, it is very difficult for them to follow.Therefore, do not underestimate your willpower.
Advantage:
There are many dishes recipes and are quite simple.Alcohol in the early stages of the diet is completely prohibited.In addition, online support is provided.There are stores that offer to buy products and additives already packaged. Recipes: books, site, social networks: All of them offer food recipes with a high protein content and low fat content.
Food out of the house.Food is allowed in restaurants if you eat food from the allowed list.If in the first phase of the diet, try a steak with shrimp.During the second phase, vegetables can be ordered.Just make sure the chef did not add sunflower oil, or worse, butter.If you cannot resist dessert, Ducan offers to ask for coffee or wear yogurt with you.
Alcohol.It is prohibited at all until it reaches the third stage of the diet, when you can drink a glass of wine or a can of beer with its "festive" dish. Time savings.There is no savings time, unless you hire someone to make it a food plan, buy food and cook it. Besides.In online forums and chats, you can communicate with people like you.By a rate, 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 satiety.Experts emphasize the particular importance of a feeling of satiety.You will never starve to this diet. Taste.So you cook all yourself, so if you don't like something, there is no one to blame.In the absence of traditional condiments and oils, you will want to use the allowed herbs and spices completely.
Is it possible to sit in this diet, have certain restrictions on nutrition and special preferences?
Some people have difficulties with this diet.
Vegetarians
Since Ducan's diet implies the use of meat, it may seem especially difficult for vegetarians.In the first stage, you will have to eat a lot of Tofu and Seytan to achieve the necessary level of protein.Dukan also recommends drinking soy meat, milk, yogurts and vegetarian hamburgers.In the second stage, it is worth adding even more vegetables to your daily diet.
Gluten without
Ducan's diet is based on gluten -free products, such as eggs, meat and vegetables.It is also worth buying gluten -free oat bran.
Low salt content
It is only attentive to products with a high sodium content.You must remain below the recommended sodium level.Avoid shrimp and jumpers, 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 in Ducan's diet?
Physical activity is extremely preferable.Walking fast 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 phase.Duukan also has recommendations to train the abdomen, hips, arms and buttocks.
What will you eat
It depends on the phase.During the first two weeks, the protein will be her best friend.The allowed products include: beef, veal, pork, meat meat;liver and tongue;fish;molluscs;bird;Low fat in fat, turkey and chicken;eggs;Vegetable protein, for example, tofu and seytan;Dairy products of low fat and oat bran.During the subsequent phases, it is worth adding vegetables, fruits, integral bread, cheese and flour products (pasta and kinwa) to your diet.One or two "vacation" dishes are also allowed.At the end of the diet, he is allowed to eat anything, provided that one day a week he only eats foods with a high protein content.
Approximate menu
Below is a diet for one day at each stage of the diet ("attack" and "cruise").Although technically all the advice presented here were subjected to special nutrient analysis, their personal food plan may differ from what is presented below.Despite the fact that Ducan's diet does not offer an energy plan for the "consolidation" stage, its possible option is presented below.For the "stabilization" stage, 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 yogurt skim
- Oat bran
Light snack (if you are hungry)
- 110 g of Skim Cotage lawn
Dinner
- An egg in steepwood in herbs
- 140 g of meat (steak)
Easy snack
- 110 g of yogurt skim
Dinner
- 450 g of shrimp with herbs
- 220 g of chicken chops
- Dukan custard cream
- A lot of water
Phase "Crucero"
Breakfast
- 220 ml of coffee with an artificial sweetener of your choice
- 220 g of yogurt skim
- Oat bran
Light snack (if you are hungry)
- 110 g of Skim Cotage lawn
Dinner
- Sheet salad with sauce
- Casserole
- Custard
Light food
- 120 g of yogurt skim
Dinner
- Cucumbers (hot or cold)
- 220 g of marengo chicken
- Vanilla cream
- A lot of water
Phase "consolidation"
Breakfast
- 220 ml of coffee with an artificial sweetener of your choice
- 220 g of yogurt skim
- Oat bran
- 2 slices of whole wheat bread with 2 teaspoons with light oil
Light snack (if you are hungry)
- 110 g of Skim Cotage lawn
- 1 apple
Dinner
- Sheet salad with sauce
- Casserole
- Custard
Light food
- 120 g of yogurt skim
- 42 g of chedder cheese
Dinner
- Cucumbers (hot or cold)
- 220 g of marengo chicken
- 220 g of prepared quinoa
- Vanilla cream
- A lot of water