Many people want to lose weight quickly.Nevertheless, rapid weight loss can be difficult to achieve, and maintaining the result is even more difficult.
Pierre Dukan claims to have created a quick diet that allows you to get constant loss of weight without starvation.
We have prepared a detailed review of Ducan’s diet, explaining everything you need to know.
What is Ducan's diet?
Ducan's diet is a high protein diet and a low carbohydrate content, which is divided into 4 stages.
Diet was created by Dr. Pierre Dukan, a French general practitioner who specializes in weight management.
The doctor created a diet in the 1970s, inspired by the successes of the patient with a difficult stage of obesity.This patient said that he could refuse almost any food, for the sake of losing weight, but cannot refuse meat.
Pierre created a suitable diet for the patient, which has become one of the most popular in the world.
After many of his patients experienced impressive results in weight loss, Dr. Dukan published the book Diet Dukan, it was published in 2000.
Ultimately, the book was published in 32 countries and became a bestseller.According to reviews, she helped people achieve quick and easy loss of weight without starvation.
Ducan's diet has similar features, with the diet of Styleman and Atkins - all of them created high protein diets with low carbohydrates.
The basic principles of the diet
The diet has four phases: two phases of weight loss and two phases of weight conservation.
The diet begins with the calculation of your “true” weight based on your age, history of weight loss and other factors.
The length of stay in each phase depends on how much weight you need to lose in order to achieve your “true” weight.
Four phases of Ducan diet
1. Phase of attack (1-7 days)
You start a diet using an unlimited lean protein plus 1.5 tablespoons of oat bran at the day.
2. Phase of the cruise (1-12 months)
Alternate one day on a lean protein with a lean day on a squirrel and vegetables that do not contain starch, plus 2 tablespoons of oat bran every day.
3. Phase of consolidation (variable)
Unlimited impleased protein and vegetables, some carbohydrates and fats, one day a week of lean protein and 2.5 tablespoons of oat bran.You must do this within 5 days in every 0.45kg lost at stages 1 and 2.
4. Phase of stabilization (indefinite)
Carries out the basic recommendations of the consolidation stage, but the rules can be weakened until the weight remains stable.Oat bran is increased to 3 tablespoons per day.
What products should be included in a diet?
Each phase of Ducan's diet has its own pattern.Here's what you are allowed to eat during each of the stages:
Phase of attack
The attack phase is mainly based on high -white products, as well as on several additional ones that provide minimal calories:
- Lenten beef, veal, venison and other game.
- Lenten pork.
- Bird without skin.
- Liver, kidneys and tongue.
- Fish and mollusks (all types).
- Eggs.
- Low -fat dairy products (limited 1 kg per day): milk, yogurt, cottage cheese and ricotta.
- Tofu and pace.
- Seytan (substitute for meat from wheat gluten).
- 1.5 tablespoons of oat bran daily (required).
- An unlimited number of artificial sweeteners, noodles of Shirataki and diet jelly.
- 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 per day (required).
Cruise phase
This phase alternates every two days.
On the first day, the diet is limited by products from the phase of the attack.On the second day, it is allowed to consume products from the phase of attacks and the following vegetables:
- Spinach, cabbage, salad and other leaf greens.
- Broccoli, cauliflower, cabbage and Brussels cabbage.
- Sweet pepper.
- Asparagus.
- Artichokes.
- Eggplant.
- Cucumbers.
- Celery.
- Tomatoes.
- Mushrooms.
- Green beans.
- Onions, onions and onions.
- Zucchini.
- Pumpkin.
- Turnip.
- 1 portion of carrots or beets daily.
- 2 tablespoons of oat bran daily (required).
No other vegetables or fruits are allowed.In addition to 1 teaspoon of oil in a salad dressing or to lubricate the pans, fat should not be added.
Phase of consolidation
At the consolidation stage, it is recommended to mix any products from the lists of phase of attack and cruise along with the following:
- Fruits: 1 portion of fruits per day, for example, 1 cup of berries or chopped melon;1 average apple, orange, pear, peach or nectarine;2 kiwi, plum or apricot.
- Bread: 2 slices of whole grain bread per day, with a small amount of oil with a low fat content.
- Cheese: 1 portion of cheese (40 g) per day.
- Starch: 1-2 portions of starch per week, for example, 225 grams of pasta and other grains, corn, beans, legumes, rice or potatoes.
- Meat: fried lamb, pork or ham 1-2 times a week.
- Festive dishes: two “festive dishes” per week, including one snack, one main dish, one dessert and one glass of wine.
- Protein: One day a week on a “pure protein”, only products from the attack phase are allowed.
Oat bran: 2.5 tablespoons of oat bran daily (required).
Stabilization phase
The stabilization phase is the final phase of Ducan's diet.It's all about maintaining improvements achieved at the earlier stages of the diet.
No products are prohibited, but there are several principles:
- Use the consolidation stage as a basic basis for power planning.
- Continue one day a week to do a “pure protein” day.
- Never climb on an elevator or escalator when you can climb the stairs.
- Oat bran - your friend.Take 3 tablespoons every day.
Approximate menu on Ducan's diet
In addition to the products available to everyone, Dr. Dukan promotes his own line.Products from Ducan include bran, noodles, flour and tea.
Phase of attack
Breakfast
- Low -fat cottage cheese with 1.5 tablespoons of oat bran, cinnamon and sugar substitute.
- Coffee or tea with low -fat milk and sugar substitute.
- Water.
Dinner
- Frying chicken.
- The noodles of Shirataki prepared on the broth.
- Dietary jelly.
- Cold tea.
Dinner
- Lenten steak and shrimp.
- Dietary jelly.
- Coffee without caffeine or tea with low -fat milk and sugar substitute.
- Water.
Cruise phase
Breakfast
- Eggs of 3 eggs.
- Cut tomatoes.
- Coffee with low -fat milk and sugar substitute.
- Water.
Dinner
- Fried chicken, mixed herbs with low -fat sauce, vinaigrette.
- Greek yogurt, 2 tablespoons of oat bran and sugar substitute.
- Cold tea.
Dinner
- Baked salmon fillet.
- Broccoli and cauliflower steamed.
- Dietary jelly.
- Coffee without caffeine with low -fat milk and sugar substitute.
- Water.
Phase of consolidation
Breakfast
- Omlet made of 3 eggs, 40 g of cheese and spinach.
- Coffee with low -fat milk and sugar substitute.
- Water.
Dinner
- Sandwich with a turkey for 2 slices of whole wheat bread.
- Half a cup of cottage cheese with 2 tablespoons of oat bran, cinnamon and a sugar substitute.
- Cold tea.
Dinner
- Fried pork.
- Frying tsukini.
- 1 average apple.
- Coffee without caffeine with low -fat milk and sugar substitute.
- Water.
Is Ducan's diet based on science?
There are not so many quality research on Ducan's diet.
However, one study of women from Poland followed Dyukan's diet showed that they received about 1000 calories and 100 g of protein per day, while losing 15 kg in 8-10 weeks.
In addition, many studies show that other high protein diets with low carbohydrates have significant advantages for weight loss.
There are several factors that contribute to weight loss during high -white diets.
One of them is an increase in the number of calories burned during gluconeogenesis.This is a process in which protein and fat are turned into glucose, when carbohydrates are limited and the protein consumption is large.
The level of metabolism increases significantly after you eat protein than after food of carbohydrates or fat.This makes the body feel satiety.
The protein reduces the production of hormone hormone and increases the activity of saturation hormones, so you ultimately eat less.
Nevertheless, Ducan's diet differs from many related diets.It limits both carbohydrates and fats.This is a high protein, low -carb and low -fat diet.
The justification of the limitation of fat on a low -carb diet with a high protein content to reduce weight and health is not based on science.
In one study, people who consumed fat with a high protein content, with a low carbohydrate content, burned on average 69 calories more than those that avoided fat.
At the initial stages of Ducan’s diet, there is also little fiber, despite the fact that the daily portion of oat bran is mandatory.
A portion of 1.5 to 2 tablespoons of oat bran contains less than 5 grams of fiber, which is a small amount, which is bad for health.
Moreover, several healthy sources of fiber, such as avocados and nuts, are not included in the diet, because Dr. Ducan considers them too rich fats.
Is Ducan safe diet?
Ducan's diet was not studied.
But such problems as a high protein content were affected, especially its effect on the kidneys and bone health.
In the past, it was believed that high protein consumption could lead to damage to the kidneys.
But new studies have shown that diets with a high protein content are not harmful to people with healthy kidneys.
Nevertheless, people who are likely to form kidney stones can potentially experience a deterioration in health with high protein consumption.
Bone health will not deteriorate from the high -white diet, while vegetables and fruits containing potassium are included.
In fact, recent studies show that a high -protein diet actually has a beneficial effect on bone health.
People with kidney diseases, gout, liver disease or other serious diseases should consult their attending physician before the start of the diet.
Despite the fact that most people lose weight in the first 2 stages, the general diet is quite limited, especially the days of the “pure protein”.These days consist only of lean protein.
The stabilization phases include high carbohydrate products, bread, starch, but many healthy foods with a high fat content are not included, which may be a bad idea.
Fats contained in plants and animal products make a low -carb diet more healthy, pleasant and easier to adhere to in the long term.
Ducan’s diet may be safe for most people, but people with certain health problems may have difficulties.
Ducan diet can lead to rapid weight loss.However, it also has a number of features that make its use difficult in the long run.
In general, this is a quick diet for weight loss, but it makes you avoid healthy food without the need.