In this tourist article, we will analyze Ducan's diet and say how effective and if this diet needs to be afraid or you can follow it safely to lose weight.The goal of the diet: losing weight, the protein diet: 10% - 35% of the daily caloric norm is contained in protein.It looks like the popular Atkins and Paleo diet.
Declaration:You will lose up to 4.5 kg in the first week and will continue to lose weight 1-2 kg in the coming weeks until it reaches the goal.All this time you will eat as much food as you want (of course, only permitted products).If you follow these rules, you will never gain overweight.
Theory:Calia's count is not a way for weight loss.But the protein - yes.Protein is a powerful source for losing weight.Protein contains very few calories compared to carbohydrates and is digested for much longer.When protein forms the base of the diet, rapid weight loss does not force itself.Limiting the amount of carbohydrates, the main source of energy of the body, forces our body to use another source of energy - fat.Those who strictly follow their food plan can sometimes pamper with a small amount of bread, cheese and fruits.This 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
- Gives energy
- Many rules
- It may not be justified
Ducan's dietary stages
Prepare for a large number of rules.All four phases of Dukan's diet, as well as French doctor Pierre Dukan - his creator, are very difficult in terms of what can be eaten and what is impossible.Even the lowest lack can destroy the result already achieved.You will pass the "Everything you can eat" phase, the "attack" phase for the "cruise" phase, which only allows certain vegetables on certain days of the week.In the third step, “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 choice.You can eat everything you want, except for some very important and special rules.
"Attack":This stage of the diet is the dream of any gourmet.You can eat everything you want in large portions: low meat, veal, pork, deer meat;liver and tongue;fish;Mollusks;bird;Low ham, turkey and chicken;eggs;Vegetable protein, for example, tofu and seytan;low fat dairy products;water and other non -decaloric beverages (even dietary sodas);and 1.5 tablespoons of oat bran.In spices and herbs, it is recommended to avoid monotization.Do you want something else?It will not work to cheat."Even a small concession for yourself can have the effect of drilling the balloon with a needle," warns Dukan.
The first step lasts from one to ten days, depending on how many pounds you want to fall.For most people - who need to redefine 9 to 18 kg - the first stage usually 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, mushrooms, tsukkini, pepper and green salad) are returned to the diet.However, Ducan recommends switching a day of the "attack" phase, ie pure protein, with a second stage day (protein + vegetables).You can also try the five -day alternation of each stage.The oat standard will increase a little and will be 2 tablespoons.You will 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 achieved.At this stage, you are very vulnerable, because at any time you can gain weight again, says Dukan.The only way out is the "consolidation" stage, which will last 5 days for each 0.5 kg weight.This means that those who have fallen 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.Also, every day you need to eat a portion of fruits, two slices of whole grain bread and 40 g of cheese.Also, every week you can eat two portions of starch -rich products such as pasta, three portions of meat (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, not forgetting what you have learned in the "consolidation" process.A mandatory requirement is 3 tablespoons of oat bran.The seventh day is a day of protein.However, it limits the consumption of products from the list of permitted products.As the name of this phase suggests, this stage will last lifelong.
The duration of the internships
| The weight that needs to be discarded* | 1. | 2. | 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 the ducan diet
Proteins in large quantities, which is the ducan diet, the allowed products can be chosen any that do not contain carbohydrates and fats.You can lean on the protein.This is especially true in the early days.High protein products such as beef, pork, turkey and chicken is recommended to eat in unlimited quantities.You can never break the rules.For example, at the first stage, there is nothing but protein products allowed, low fat products, low calorie drinks and a small amount of oat bran.Any other carbohydrates, such as bread and sweets, are prohibited.
Can: eat oat bran
You will start with 1.5 spoons a day in the first stage of the diet and will end with 3 tablespoons.Pierre Ducan, a French doctor and creator of this diet, says it will help you feel better -reducing cholesterol and decreases sugar and fat absorption.
Will I lose weight?
It's hard to say.No clinical studies were performed on Ducan's diet.The 2010 On -Line survey, in which 1,525 people participated, showed that people lost an average of 7 kg in the first two stages of the diet.That is, it is quite possible to overcome the overweight in this diet.
Is the ducan diet for the cardiovascular system useful?
It is incomprehensible.During the research described above, some stated that their level of cholesterol and triglyceride remained at the same level or improved.However, this data is far from true evidence.In general, cardiovascular disease specialists recommend diets based on fruits, vegetables and grain fibers that do not contain saturated fats and salts.
Can Ducan's diet prevent or control diabetes?
Unknown.
Warning: Overweight is considered one of the biggest risk factors for patients with type 2 diabetes. As long as this diet helps you lose weight, your chances of developing diabetes will decrease. Control: This energy plan, at least in the early stages, is not very similar to the diet plan recommended by the American Association, which focuses on fruits, vegetables and whole grains.In later stages, you should 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, you cannot be 100% confident.Cavage, protein forms uric acid, which should be removed from the body.Due to the large amount of protein, the kidneys should work especially faster, and this may damage them or make the existing kidney problems worse.(Ducan's opinion: The use of a large amount of water will help the kidneys work more efficiently).The exclusion of the diet from integer groups of products, ie cereals and fruits, can expose it to the risk of food deficiency.Also, adhering to Ducan's diet, you may suffer from lethargy, smell of mouth and dry mouth.All of these are side effects of a low carbohydrate diet.
How much does this diet correspond to the adopted dietary principles?
- Fat.As, according to the Ducan 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.Ducan's diet exceeds 35%declared by the government, because in this diet the number of calories obtained from protein is 40%.
- Carbohydrates.Neither the "attack" phase nor the "cruise" correspond to the recommendation, according to which it is necessary to receive 45% to 65% of carbohydrate calories.They stopped 27% and 38%, respectively.However, the "consolidation" phase, during which there is more carbohydrates, meets the necessary 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 Afro -American, or have hypertension, diabetes or chronic kidney diseases, your standard is reduced to 1,500 mg.In the "attack" phase, Ducan's diet greatly exceeded the recommended standard and represented 3900 mg.In the "cruise" phase, this number is 1600 mg and at the "consolidation" stage - 2300 mg.
- Other nutrients.The 2010 Nutrition Manual calls its "nutrients, because it is worth worrying," as most Americans have an insufficient number of one or more of them:
- Fiber.The recommended daily standard for adults is 22 - 34 g.It is this amount that will help you have a sense of satiety and promote proper digestion.The "attack" stage gives us only 4 g;"Cruise" - 11 g;"Consolidation" - 26 g.
- Potassium.A sufficient amount of this nutrient element prevents increased 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 of food.(Banans are rich in potassium, but you should eat at least 11 pieces a day) Most Americans lack potassium.In analyzing various 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 lack calcium.Women and all who, by 50, should be specially monitored by calcium.The recommended standard is 1000 - 1300 mg per day.Ducan's diet is easily followed by this recommendation as 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 correct body metabolism.Ducan's diet exceeds this standard.
- Vitamin D. People who do not receive enough sunlight should especially follow the 15 mg vitamin recommendations per day.This vitamin reduces the risk of bone fractures.None of the phases of Dukan's diet is consistent with the recommendations.
Recommended supplements?And although this is not considered the "official" part of the diet, however, you can take polythyms or omega-3 of fish oil.
Is it easy to follow this diet?
How much do you like to follow the rules?If you like it when you say what you need to do, regardless of whether it is difficult or not, Ducan's diet was created specifically for you.Despite the fact that the phases are short, however, it is very difficult to follow.Therefore, it does not underestimate your willpower.
Advantage:
There are many dishes recipes and they are quite simple.Alcohol in the early stages of the diet is completely forbidden.In addition, the on -line support is provided.There are stores that offer to buy products and additives already packaged. Recipes: Books, website, social networks - They all offer high protein and low fat food recipes.
Food away from 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 shrimp.During the second phase, you can order vegetables.Just make sure the chef has not added sunflower oil to them, or worse yet, butter.If you can't resist dessert, Ducan offers to ask for coffee or have yogurt with you.
Alcohol.It is forbidden until you reach the third stage of the diet when you can drink a glass of wine or a can of beer with your "festive" plate. Saving time.Without saving time, unless you hire someone who makes a food plan, buy food and cook. Additionally.In on -line forums and chats, you can communicate with people like you.For a rate, you can get an individual program and an on -line course on overweight loss.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, adhering to this diet. I like.So you cook everything alone, so if you don't like something, there is no one to blame.In the absence of traditional spices and oils, you want to completely use the permitted herbs and spices.
Is it possible to sit in this diet, having certain restrictions on nutrition and special preferences?
Some people have difficulties with this diet.
Vegetarians
As Ducan's diet implies the use of meat, it may seem especially difficult for vegetarians.In the first step, you will have to eat a lot of tofu and seytan to reach the necessary level of protein.Dukan also recommends drinking soybean meat, milk, yogurts and vegetarian hamburgers.In the second stage, 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.Also worth buying gluten -free oat bran.
Low -salt
Just be aware of products with a high sodium content.You need to stay below the recommended sodium level.Avoid shrimp and salt shakers, and everything will be fine.
Kosher food
You can easily use only 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.The quick walk is Ducan's favorite exercise: 20 minutes per day during the first phase of the diet, 30-60 minutes during the second phase, 25 minutes-3 minutes, 20 minutes-4 minutes.Duukan also has recommendations to train the abdomen, hips, arms and buttocks.
What are you going to eat
It depends on the phase.During the first two weeks, the protein will be your best friend.Allowed products include: low fat beef, veal, pork, deer meat;liver and tongue;fish;Mollusks;bird;Low ham, turkey and chicken;eggs;Vegetable protein, for example, tofu and seytan;Low fat dairy products and oat bran.During subsequent phases, it is worth adding vegetables, fruits, whole 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, it is allowed to eat anything as long as one day a week you eat only high protein food.
Approximate menu
Below is a diet for one day at each stage of the diet ("attack" and "cruise").Although technically all the tips presented here have been subjected to special nutrient analysis, your 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 stage of "stabilization", an individual plan is assumed based on personal preferences.
Phase "attack"
Breakfast
- 220 ml of coffee with an artificial sweetener of your choice
- 220 g of skim yogurt
- White oatmeal
Light snack (if you are hungry)
- 110 g of Skim Cottage Cheese
To have lunch
- An steep egg with herbs mayonnaise
- 140 g of meat (steak)
Easy snack
- 110 g of skim yogurt
To have lunch
- 450 g shrimp with herbs
- 220 g of chicken cutting
- Dukan Cream Cream
- Lots
Phase "cruise"
Breakfast
- 220 ml of coffee with an artificial sweetener of your choice
- 220 g of skim yogurt
- White oatmeal
Light snack (if you are hungry)
- 110 g of Skim Cottage Cheese
To have lunch
- Leave salad with sauce
- Casserole
- Custard
Light meal
- 120 g of skim yogurt
To have lunch
- Cucumbers (hot or cold)
- 220 g of Marengo Chicken
- Vanilla
- Lots
Phase "consolidation"
Breakfast
- 220 ml of coffee with an artificial sweetener of your choice
- 220 g of skim yogurt
- White oatmeal
- 2 slices of whole bread with 2 teaspoons with light oil
Light snack (if you are hungry)
- 110 g of Skim Cottage Cheese
- 1 apple
To have lunch
- Leave salad with sauce
- Casserole
- Custard
Light meal
- 120 g of skim yogurt
- 42 g cheese chedder
To have lunch
- Cucumbers (hot or cold)
- 220 g of Marengo Chicken
- 220 g of prepared quinoa
- Vanilla
- Lots