In this sightseeing article, we will analyze Ducan's diet and tell you how effectively and this diet should be afraid or safely followed for weight loss.Purpose of the diet: weight loss, protein diet: 10% -35% of the daily calorie content is found in proteins.It looks like popular Atkins and Paleo diet.
Declaration:In the first week, it will lose up to 4.5 kg and will continue to lose 1-2 kg in the coming weeks until it reaches the target.You will consume as much food as you want all the time (of course only allowed products).If you follow these rules, you will never gain excessive weight again.
Theory:Calia counting is not the path of weight loss.But protein - yes.Protein is a powerful source for weight loss.Protein contains very little calories compared to carbohydrates and is digested for a much longer period of time.When the protein is the basis of the diet, rapid weight loss does not force itself.The main source of the amount of carbohydrates, the body's energy, makes our body a restriction to use another source of energy.Those who strictly follow their food plan can sometimes pamper themselves with small amounts 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?
Against and against
- Eat everything you want
- Give energy
- Many rules
- cannot justify yourself
Stages of Ducan's diet
Prepare for many rules.All four phases of Dukan's diet, called French Doctor Pierre Dukan, are very difficult to eat and what is impossible.Even the smallest deficiency can destroy the result that has already been achieved.The "everything you eat", the "attack" phase moves into the "Cruise" phase ("alternate"), which allows only certain vegetables in certain days of the week.In the third stage, "consolidation" ("fixing") can add additional products to your diet, such as cheese and bread.In the last phase of the "stabilization" diet, in a relatively free choice.You can afford whatever you want, except for some very important and special rules.
"Attack":This phase of the diet is the dream of every gourmet.You can eat everything you want in large portions: low fatty beef, calf, pork, cattle;liver and tongue;fish;molluscs;bird;Low greasy ham, turkey and chicken;egg;Vegetable protein such as tofu and Seytan;Low fatty dairy products;water and other non -calorie drinks (even dietary soda);and 1.5 tablespoons of oat bran.In spices and herbs, it is recommended to avoid monotation.Would you like something else?He won't cheat."Even a small concession can affect itself to pierce the balloon with needle," Dukan warns.
The first stage lasts for a tens of days, depending on how many kilograms you want to throw.For most people, whose reset between 9 and 18 kg, the first stage usually lasts for five days.The weight loss in this case is 2-3 kg according to Ducan.
"Cruising":At this stage, vegetables that do not contain starch (cucumbers, mushrooms, tsukekin, pepper and green salad) return to the diet.Nevertheless, Ducan recommends one day of the "attack" phase, ie pure protein, one day of the second stage (protein + vegetables).You can also try the alternation of five days of each section.The norm of oatmeal will rise slightly and will be 2 tablespoons.According to Ducan, it decreases from 1-2 kilograms a week.Continue to change the two phases until you reach the desired weight.
"Consolidation":Now you have to keep the weight achieved.You are very vulnerable at this stage as you can lose weight again at any time, says Dukan.The only way out is the stage of "consolidation", which lasts for 5 days, each weighing 0.5 kg.This means that those who have fallen from 9 to 18 kg will be from 100 to 200 days at this stage.Now you can mix proteins and vegetables as you like.In addition, every day of fruit, two slices of bread should be eaten from whole grain and 40 g of cheese.In addition, each week in two parts of starch products, such as dough, three servings of meat (lamb, fried pork, bacon) and one or two "festive" foods if you eat everything you want.The daily norm remains unchanged in 2 tablespoons of oats.
You still have to return to the "attack" phase once a week.
"Constant stabilization":Freedom!(Almost) Now you can do whatever you want, 6 days a week, don't forget what you have learned in the process of "consolidation".The mandatory requirement is 3 tablespoons of oat bran.The seventh day is a protein day.However, this limits the consumption of products from the list of authorized products.As the name of the phase suggests, this phase will take full life.
Duration of sections
| The weight to be discarded* | 1st 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
Large quantities of proteins that are the Ducan diet, the permissible products can be selected that do not contain carbohydrates and fats.You can lean on protein.This is especially true for the first days.Products with high protein content, such as beef, pork, turkey and chicken, are recommended to eat in unlimited quantities.You can never offend the rules.For example, in the first stage, there is nothing more than allowed protein products, low greasy products, low calorie beverages and small amounts of oat bran.Any other carbohydrates such as bread and sweets are prohibited.
CAN: Eat oat bran
In the first phase of the diet, it starts with 1.5 cans a day and ends with 3 tablespoons.Pierre Ducan, the French doctor and the creator of the diet, says that it helps to feel better, reduce cholesterol and slow down the absorption of sugar and fat.
Am I running out?
It's hard to say.No clinical trials on Ducan's diet have been conducted.The 2010 online survey, attended by 1525 people, showed that people lost an average of 7 kg in the first two stages of the diet.That is, you can completely throw away the excess weight in this diet.
Is Ducan's diet useful for the cardiovascular system?
Incomprehensible.During the survey described above, some have stated that cholesterol and triglyceride levels will either remain at the same level or improved.However, these data are far from real evidence.In general, cardiovascular disease experts recommend a diet based on fruits, vegetables and cereals that do not contain saturated fats and salts.
Can Ducan's diet prevent or control diabetes?
Unknown.
Attention: Overweight is considered to be one of the largest risk factors in patients with type 2 diabetes.Provided this diet helps you lose weight, the chances of developing diabetes are reduced. Control: This energy plan, at least in the initial stages, is not very similar to the diet plan recommended by the American Association that focuses on fruits, vegetables and whole grains.In later stages, you must ensure that your daily diet coincides with your doctor's recommendations.
Are there health risks?
A short lifetime diet with high protein content and low carbohydrate content is not harmful to health.When it comes to a long diet, it cannot be 100% confident.Digging, protein forms uric acid that should be removed from the body.Due to the large amount of protein, the kidneys should work particularly faster, which can damage them or exacerbate existing kidney problems.(Ducan's opinion: The use of large amounts of water helps the kidneys more efficient).The exclusion of entire product groups, namely cereals and fruits, may explore the risk of food shortages.In addition, you can suffer from your mouth and smell from your mouth and smell by following Ducan's diet.All of these are side effects of the low Carb diet.
How much does this diet meet the accepted eating principles?
- Fat.Since Ducan's diet is that fatty calories are approx.We get 20%, this diet does not have a high government recommendation that recommends from 20% to 35% of calories directly from fats.
- Protein.The Ducan diet exceeds 35%announced by the government, as the number of calories obtained from proteins in this diet is 40%.
- Carbohydrates.Neither the "attack" phase nor the "cruise" corresponds to the recommendation, according to which carbohydrate should be received from 45-65% of the calorie.They stopped 27% and 38% respectively.The "consolidation" phase, where there are more carbohydrates, corresponds to the necessary indicators.
- Salt.Most Americans consume a lot of salt.Recommended daily norms are 2300 mg.However, if you are over 51 years old or have aphoameric or hypertension, diabetes or chronic kidney disease, your norm will be reduced to 1500 mg.In the "attack" phase, Ducan's diet was much higher than the recommended standard and was 3900 mg.In the "Cruise" section, this figure is 1600 mg and in the "consolidation" section - 2300 mg.
- Other nutrients.The 2010 Nutrition Manual "calls nutrients that are worth worrying" as most Americans do not have enough number of one or more of them:
- Fiber.Daily standards recommended for adults 22-34 g.This amount helps to feel saturation and promote proper digestion.The "attack" section gives us only 4 g;"Cruise" - 11 g;"Consolidation" - 26 g.
- Potassium.The proper amount of this nutrient element prevents blood pressure, bone loss and reduces the risk of kidney stones.It is not so easy for food to be recommended for 4700 mg daily.(Bananas are rich in potassium, but you have to eat at least 11 per day) Most American potassiums are missing.When analyzing the various phases of Ducan's diet, they were all close to the daily goal.
- Calcium.Calcium is important not only for bones but also for blood vessels and muscles.Most Americans also lack the lack of calcium.Women and everyone who at the age of 50 should be monitored by calcium with particular care.The recommended norm is 1000 to 1300 mg daily.Ducan's diet is easy to follow this recommendation as it contains a large number of low -fat dairy products.
- Vitamin B-12.Adults should consume 2.4 mg daily.This vitamin is particularly important for the proper body of the body.Ducan's diet exceeds this norm.
- Vitamin D. for people who do not receive sufficient amounts of sunlight, especially 15 mg of vitamin daily.This vitamin reduces the risk of fractures.None of Dukan's diets corresponds to the recommendations.
Recommended accessories?And while this is not considered the "official" part of the diet, it can still be used to buy poly vitamins 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, no matter whether it is difficult or not, Ducan's diet has been specifically created for you.Although the phases are short, it is very difficult to follow them.Therefore, do not underestimate your will.
Preference:
There are many food recipes and quite simple.Alcohol is completely forbidden in the first phase of the diet.We also provide online support.There are shops that offer already packaged products and additives. Recipes: books, website, social networks - all food recipes offers high protein content and low fat content.
Food outside the house.Foods in restaurants are allowed if they eat food from the authorized list.If you should try a steak with shrimp in the first phase of your diet.You can order vegetables for yourself in the second phase.Just make sure the chef does not add sunflower oil or worse butter.If you can't resist the dessert, Ducan offers to order coffee or buy yogurt.
Alcohol.It is forbidden until you reach the third phase of the diet, when you can drink a glass of wine or a box of beer with your "festive" food. Save time.There is no time cleaning unless you pick up someone who prepares a food plan, buy food and cook. In addition.You can communicate with people like you in online forums and chats.You can get an individual program and an online course for loss of overweight for a fee.Ducan diet products are also available on the Internet. Feeling of saturation.Experts emphasize the particular importance of a sense of saturation.You will never starve, following this diet. Taste.So you cook everything yourself, then if you don't like something, no one blame.In the absence of conventional spices and oils, the allowable herbs and spices should be fully used.
Can you sit in this diet with some restrictions on nutrition and special preferences?
Some people have difficulties with this diet.
Vegetarian
Because Ducan's diet means using meat, this seems particularly difficult for vegetarians.In the first phase, you have to eat many tofu and Seytan to reach the required protein level.Dukan also recommends drinking soy meat, milk, yogurt and vegetarian hamburgers.In the second stage, it is worth adding 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 a gluten -free oat limit.
With low salt content
Just pay attention to high sodium products.Should remain below the recommended sodium level.Avoid shrimp and salty shakes and everything will be fine.
Kosher food
You can easily use kosher ingredients.
Free food
Here your eating preferences depend only on you.
What is the role of physical exercises in Ducan's diet?
Physical activity is extremely beneficial.Fast walk is Ducan's favorite exercise: 20 minutes a day in the first phase of the diet, 30-60 minutes in the second stage, 25 minutes-3 phases, 20 minutes-4 phases.Duukan also has recommendations for the training of the abdomen, hips, weapons and buttocks.
What are you going to eat
Depends on the phase.In the first two weeks, protein will be your best friend.Authorized products are: low greasy beef, calf, pork, cattle;liver and tongue;fish;molluscs;bird;Low greasy ham, turkey and chicken;egg;Vegetable protein such as tofu and Seytan;Low greasy dairy products and oats dandruff.In the following stages, it is worth adding vegetables, fruits, whole grain bread, cheese and flour products (dough and relatives) to your diet.One or two "festive" food is also allowed.You can allow anything at the end of your diet, provided you will only consume foods with high protein content one day a week.
Approximate menu
Below is a diet for a day at all stages of diet (“Attack” and “Cruise”).Although all the tips presented here have been technically specific to special nutrient analysis, your personal food plan may differ below.Despite the fact that Ducan's diet does not offer an energy plan for the "consolidation" section, it is presented below.In the "stabilization" phase, we assume that an individual plan based on personal preferences is assumed.
"Attack" phase
Morning
- 220 ml of coffee with a chosen artificial sweetener
- 220 g lean yogurt
- Yummy
Light Snack (if you are hungry)
- 110 g lean curd
Dinner
- An egg with steep mayonnaise on herbs
- 140 g meat (steak)
Light snack
- 110 g lean yogurt
Dinner
- 450 g shrimp with herbs
- 220 g chicken slice
- Pudding cream dukan
- A lot of water
Phase "Cruise"
Morning
- 220 ml of coffee with a chosen artificial sweetener
- 220 g lean yogurt
- Oats
Light Snack (if you are hungry)
- 110 g lean curd
Dinner
- Leaf salad sauce
- Leaf
- Custard
Light meal
- 120 g lean yogurt
Dinner
- Cucumber (warm or cold)
- 220 g of marengo chicken
- Vanilla cream
- A lot of water
"Consolidation" phase
Morning
- 220 ml of coffee with a chosen artificial sweetener
- 220 g lean yogurt
- Yummy
- 2 slices of whole grain bread with 2 teaspoons with light oil
Light Snack (if you are hungry)
- 110 g lean curd
- 1 Apple
Dinner
- Leaf salad sauce
- Leaf
- Custard
Light meal
- 120 g lean yogurt
- 42 g cheese chedder
Dinner
- Cucumber (warm or cold)
- 220 g of marengo chicken
- 220 g prepared quinoa
- Vanilla cream
- A lot of water