Many people want to lose weight quickly.However, quick weight loss can be difficult to achieve and maintain the result is even more difficult.
Pierre Dukan claims to have created a quick diet that allows you to obtain constant weight loss without hunger.
We prepared a detailed review of the Ducan 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 phases.
The diet was created by Dr. Pierre Dukan, a French general doctor specialized in weight management.
The doctor created a diet in the 70s, inspired by the patient's successes with a difficult phase of obesity.This patient said he could have refused almost any food, for the good of losing weight, but cannot refuse meat.
Pierre created a suitable diet for the patient, who has become one of the most popular in the world.
After many of his patients had impressive results in weight loss, Dr. Dukan published the book Diet Dukan, was published in 2000.
In the end, the book was published in 32 countries and became a bestseller.According to the reviews, he helped people reach rapid and easy weight loss without hunger.
Ducan's diet has similar characteristics, with the Styleman and Atkins diet: everyone has created high proteins diets with low carbohydrates.
The basic principles of the diet
The diet has four phases: two weight loss phases and two weight conservation phases.
The diet begins with the calculation of your "true" weight based on your age, the history of weight loss and other factors.
The duration of the stay in each phase depends on how much weight you have to lose to reach your "true" weight.
Four phases of the Ducana diet
1. Attack phase (1-7 days)
You start a diet using an unlimited lean protein plus 1.5 tablespoons of oat bran per day.
2. Cruise phase (1-12 months)
Alternate one day on a lean protein with a lean day on a squirrel and vegetables that do not contain starch, as well as 2 tablespoons of oat bran every day.
3. Consolidation phase (variable)
Unlimited imposed proteins and vegetables, some carbohydrates and fats, one day per week of lean proteins and 2.5 tablespoons of oat bran.It is necessary to do it within 5 days in every 0.45 kg lost in stages 1 and 2.
4. Stabilization phase (indefinite)
It performs the basic recommendations of the consolidation phase, but the rules can be weakened until the weight remains stable.The oat bran is increased to 3 tablespoons a day.
Which products should be included in a diet?
Each phase of the Ducan diet has its own model.Here's what you are allowed to eat during each of the phases:
Attack phase
The attack phase is mainly based on high white products, as well as on several others that provide minimum calories:
- Beef, veal, deer and other game.
- Lent pork.
- Skinless bird.
- Liver, kidneys and language.
- Fish and molluscs (all types).
- Egg.
- Latter -Sasear products with low fat (limited 1 kg per day): milk, yogurt, cottage and ricotta.
- Tofu and rhythm.
- Seytan (substitute for meat from wheat gluten).
- 1.5 tablespoons of oat bran every day (requested).
- An unlimited number of artificial sweeteners, Shirataki noodles and dietary jelly.
- A small amount of lemon juice and pickles.
1 teaspoon of oil every day for lubrication of the pan.
At least 1.5 liters of water per day (requested).
Cruise phase
This phase alternates every two days.
The first day, the diet is limited by the products of the attack phase.The second day, it is allowed to consume products from the attack phase and the following vegetables:
- Spinach, cabbage, salad and other leafy vegetables.
- Broccoli, cauliflower, cabbage and cabbage of Brussels.
- Sweet pepper.
- Asparagus.
- Artichokes.
- Eggplant.
- Cucumbers.
- Celery.
- Tomatoes.
- Mushrooms.
- Green beans.
- Onions, onions and onions.
- Zuchinis.
- Pumpkin.
- Turnip.
- 1 portion of carrots or beets every day.
- 2 tablespoons of oat bran every day (requested).
Other vegetables or fruit are not allowed.In addition to 1 teaspoon of oil in a salad dressing or to lubricate the pans, fat should not be added.
Consolidation phase
In the consolidation phase, it is recommended to mix any product from the attack and cruise phase lists together with the following:
- Fruit: 1 portion of fruit per day, for example 1 cup of chopped berries or melon;1 medium apple, orange, pear, fishing or net;2 kiwi, plum or apricot.
- Bread: 2 slices of wholemeal bread per day, with a small amount of oil with a low fat content 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 cereals, corn, beans, legumes, rice or potatoes.
- Meat: fried lamb, pork or ham 1-2 times a week.
- Holidays: Two "holidays" per week, including a snack, a main dish, a dessert and a glass of wine.
- Protein: One day a week on a "pure protein", only products of the attack phase are allowed.
Oat rod: 2.5 tablespoons of oat bran every day (requested).
Stabilization phase
The stabilization phase is the final phase of the Ducan diet.It is a matter of maintaining improvements achieved in the early stages of the diet.
No product is forbidden, but there are several principles:
- Use the consolidation phase as a basic base for planning power.
- Continue one day a week to make a day of "pure protein".
- Never climb on an elevator or a escalator when you can climb the stairs.
- Bran d'Avena - Your friend.Take 3 tablespoons every day.
Approximate menu on the Ducan diet
In addition to the products available for everyone, Dr. Dukan promotes its line.Ducan's products include bran, noodles, flour and tea.
Attack phase
Breakfast
- It weighs low fat with 1.5 tablespoons of oat bran, cinnamon and sugar substitute.
- Coffee or tea with milk with low fat and sugar substitutes.
- Waterfall.
Dinner
- Fry the chicken.
- Shirataki's noodles prepared on the broth.
- Diet gelatin.
- Iced tea.
Dinner
- Bistecca and Lent prawns.
- Diet gelatin.
- Coffee without caffeine or tea with milk with low fat and sugar substitutes.
- Waterfall.
Cruise phase
Breakfast
- 3 egg eggs.
- Cut the tomatoes.
- Coffee with milk with low fat and sugar substitutes.
- Waterfall.
Dinner
- Fried chicken, herbs mixed with low -fat sauce, vinaigrette.
- Greek yogurt, 2 tablespoons of oat bran and sugar substitutes.
- Iced tea.
Dinner
- Baked salmon fillet.
- Broccoli and cauliflower are steamed.
- Diet gelatin.
- Coffee without caffeine with milk with low fat and sugar substitutes.
- Waterfall.
Consolidation phase
Breakfast
- Omlet made with 3 eggs, 40 g of cheese and spinach.
- Coffee with milk with low fat and sugar substitutes.
- Waterfall.
Dinner
- Sandwich with a turkey for 2 slices of wholemeal bread.
- Half cup of cottage with 2 tablespoons of oat bran, cinnamon and a substitute for sugar.
- Iced tea.
Dinner
- Fried pork.
- Fry Tsukini.
- 1 Apple Media.
- Coffee without caffeine with milk with low fat and sugar substitutes.
- Waterfall.
Is Ducan's diet based on science?
There are not so many quality searches about Ducan's diet.
However, a study of women from Poland followed Dyukan's diet showed that he received about 1000 calories and 100 g of proteins per day, losing 15 kg in 8-10 weeks.
In addition, many studies show that other high proteins diets with low carbohydrates have significant advantages for weight loss.
There are several factors that contribute to weight loss during white diets.
One of these is an increase in the number of calories burned during gluconeogenesis.This is a process in which proteins and fats are transformed into glucose, when carbohydrates are limited and protein consumption is large.
The level of metabolism increases significantly after eating proteins that after carbohydrate or fatty food.This makes the body felt satiety.
The protein reduces the production of hormonal hormone and increases the activity of saturation hormones, so in the end you eat less.
However, Ducan's diet differs from many related diets.Limit both carbohydrates and fats.This is a high protein diet, low in carbohydrates and low fat.
The justification of the limitation of fat on a low carbohydrate diet with a high protein content to reduce weight and health is not based on science.
In a study, the 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.
In the initial stages of the Ducan diet, there is also little fiber, despite the fact that the daily portion of the oat bran is mandatory.
A part from 1.5 to 2 tablespoons of oat bran contains less than 5 grams of fiber, which is a small amount, which is harmful to health.
In addition, several healthy fiber sources, such as avocado and walnuts, are not included in the diet, because Dr. Ducan considers them too rich fats.
Is Ducan a safe diet?
Ducan's diet has not been studied.
But problems have been influenced as a high protein content, in particular its effect on the kidneys and the health of the bones.
In the past, it was believed that a high consumption of protein could cause kidney damage.
But new studies have shown that diets with a high protein content are not harmful to people with healthy kidneys.
However, people who can form kidney stones can potentially experience deterioration in health with a high protein consumption.
The health of the bones will not be deduced 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 disease, gout, liver diseases or other serious diseases should consult their doctor before the start of the diet.
Despite the fact that most people lose weight in the first 2 phases, the general diet is rather limited, in particular the days of the "pure protein".In these days they consist only of lean proteins.
The stabilization phases include high carbohydrate products, bread, starch, but many healthy foods with a high fat of fat are not included, which could be a bad idea.
The fats contained in plants and animal products make a diet with low carbohydrates healthier, more pleasant and easier to adhere in the long term.
Ducan's diet can be sure for most people, but people with certain health problems may have difficulty.
The Ducan diet can lead to quick weight loss.However, it also has a series of features that make long -term use difficult.
In general, this is a quick diet for weight loss, but it makes you avoid healthy foods without necessity.