Many people want to lose weight quickly.Nonetheless, rapid weight loss can be difficult to achieve and maintaining the result is even more difficult.
Pierre Dukan claims to have a fast diet that allows you to constantly lose weight without hunger.
We have prepared a detailed Ducan diet review, explaining everything you need to know.
What is a Ducana diet?
Ducan diet is a high protein diet and low carbohydrate content, which is divided into 4 stages.
The diet was created by Dr.Pierre Dukan, a French family doctor specializing in weight management.
The doctor created a diet inspired by the patient's success with a complex stage of obesity in the 1970s.This patient said he could give up almost any food for weight loss but cannot give up 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 a book Diet Dukan, it was published in 2000.
In the end, the book was published in 32 countries and became a bestseller.According to the reviews, she helped people achieve fast and easy weight loss without hunger.
The Ducan diet has similar features with the Styleman and Atkins diet - they all created a high -protein diet with low carbohydrates.
The basic principles of diet
The diet contains four phases: two phases of weight loss and two phases of weight retention.
The diet begins with your "true" weight calculation based on your age, weight loss history and other factors.
The duration of stay in each phase depends on how much weight you need to lose to achieve your "true" weight.
Four Ducan Diet Phases
1. The attack phase (1-7 days)
You start your diet using unlimited lean protein plus 1.5 tablespoons oat bran a day.
2. Cruise phase (1-12 months)
One day alternately on the spleen protein with lean day on squirrels and vegetables that do not contain starch every day, as well as 2 tablespoons oat bran.
3. Consolidation phase (variable)
Unlimitedly non -related proteins and vegetables, some carbohydrates and fats, one day a week with lean protein and 2.5 tablespoons oat bran.You should do this within 5 days each 0.45 kg lost in Stage 1 and 2.
4. Stabilization phase (indefinite)
The guidelines of the consolidation phase are performed, but the rules can be weakened until the weight remains stable.Oat bran is increased to 3 tablespoons a day.
What products should be included in the diet?
Each ducana diet has its own model.Here's what you are allowed to eat at each stage:
Attack phase
The attack phase is mainly based on high white products as well as several additional ones that provide minimal calories:
- Fasting beef, veal, deer meat and other game.
- Fasting pork.
- Bird without skin.
- Liver, kidneys and tongue.
- Fish and molluscs (all types).
- Eggs.
- Low dairy products (limited 1 kg per day): milk, yogurt, cottage cheese and ricot.
- Tofu and pace.
- Seytan (meat replacement of wheat gluten).
- 1.5 tablespoons oat bran per day (required).
- Unlimited number of artificial sweeteners, chirataki and diet gel noodles.
- A small amount of lemon juice and pickle.
1 teaspoon of oil daily for lubrication of pan.
At least 1.5 liters of water per day (required).
Cruise phase
This stage changes every two days.
On the first day, nutrition is limited by products from the attack stage.On the second day it is allowed to consume products from the attack phase and the following vegetables:
- Spinach, cabbage, salads and other leafy greens.
- Broccoli, cauliflower, cabbage and Brussels sprouts.
- Sweet pepper.
- Asparagus.
- Artichokes.
- Eggplant.
- Cucumbers.
- Celery.
- Tomatoes.
- Mushrooms.
- Green beans.
- Onions, onions and onions.
- Zucchini.
- Pumpkin.
- Turnip.
- 1 part of carrots or beets every day.
- 2 tablespoons oat bran per day (necessary).
Other vegetables or fruits are not allowed.In addition to 1 teaspoon of oil in salad sauce or for lubrication of the pan, the fat should not be added.
Consolidation phase
During the consolidation phase, it is advisable to mix all products from the attack and cruise phase lists as well as as follows:
- Fruit: 1 fruit per day, such as 1 cup of berries or chopped melons;1 medium apple, orange, pear, peach or nectarine;2 kiwi, plum or apricot.
- Bread: 2 slices of whole grain bread a day with a small amount of low -fat oil.
- Cheese: 1 portion of cheese (40 g) per day.
- Starch: 1-2 starch portions per week, such as 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 meal, one dessert and one glass of wine.
- Protein: One day a week for "pure protein" only products from the attack phase are allowed.
Oat bran: 2.5 tablespoons oat bran daily (required).
Stabilization phase
The stabilization phase is the final stage of the Ducana diet.All this is about maintaining improvements achieved in previous diet stages.
No product is forbidden, but there are several principles:
- Use the consolidation phase as a basis for energy planning.
- Continue one day a week to make a "pure protein" day.
- Never climb on the elevator or escalator when you can climb the stairs.
- Oat bran - your friend.Take 3 tablespoons each day.
Approximate menu in a Ducan diet
In addition to the products available to everyone, Dr. Dukan advertises his line.Ducan products are bran, noodles, flour and tea.
Attack phase
Breakfast
- Low fat cottage cheese with 1.5 tablespoons oat bran, cinnamon and sugar substitute.
- Coffee or tea with low fat milk and sugar substitute.
- Water.
Dinner
- Baking chicken.
- Shirataki noodles were prepared on the broth.
- Dietary gel.
- Cold tea.
Dinner
- Lenting steak and shrimp.
- Dietary gel.
- Coffee without caffeine or tea with low fat milk and sugar substitute.
- Water.
Cruise phase
Breakfast
- 3 eggs.
- Cut the tomatoes.
- Coffee with low fat milk and sugar substitute.
- Water.
Dinner
- Fried chicken, mixed herbs with low fat sauce, vinaigrette.
- Greek yogurt, 2 tablespoons oat bran and sugar substitute.
- Cold tea.
Dinner
- Fried salmon fillet.
- Broccoli and cauliflower steamed.
- Dietary gel.
- Caffeine -free coffee with low fat milk and sugar substitute.
- Water.
Consolidation phase
Breakfast
- Omlet made of 3 eggs, 40 g of cheese and spinach.
- Coffee with low fat milk and sugar substitute.
- Water.
Dinner
- Sandwich with turkey 2 slices of whole wheat bread.
- Half a cup of cottage cheese with 2 tablespoons of oat bran, cinnamon and sugar substitute.
- Cold tea.
Dinner
- Fried pork.
- Baking Tsukin.
- 1 average apple.
- Caffeine -free coffee with low fat milk and sugar substitute.
- Water.
Is Ducana Diet based on science?
There are not so many quality studies on Ducana's diet.
However, one study on women from Poland followed Dyukan's diet showed that they received about 1000 calories a day and 100 g of protein, while losing 15 kg for 8-10 weeks.
In addition, many studies show that other high -protein diets have a significant advantage for weight loss.
There are several factors that contribute to weight loss during a high white diet.
One is an increase in calories burned during gluconeogenesis.This is a process in which proteins and fats are converted to glucose when carbohydrates are limited and protein consumption is high.
Metabolism levels increase significantly after eating protein than carbohydrates or fats.This makes the body feel the feeling of satiety.
Protein reduces the formation of hormone hormone and increases saturation hormone activity, so you eventually eat less.
Nonetheless, Ducan's diet is different from many related diets.It limits both carbohydrates and fats.This is a high protein, low carb and low fat diet.
Excuse for fat restriction on a low -carb diet with high protein content to reduce weight and health is not based on science.
In one study, people who consumed high protein fats with low carbohydrates, which was on average 69 calories more than those who avoided fat.
In the initial ducan diet stages, there are also low fiber, despite the fact that oat bran is mandatory.
Part of the 1.5 to 2 tablespoons oat bran contains less than 5 grams of fiber, which is a small amount that is bad for health.
In addition, several whole sources of fiber, such as avocado and nuts, are not included in the diet, as Doctor Ducan sees them too rich in fat.
Is Ducan a safe diet?
Ducana's diet was not studied.
But problems such as high protein content were affected, especially their effects on kidneys and bone health.
In the past, high protein consumption was thought to cause kidney damage.
But new studies have shown that high -protein diets are not harmful to people with healthy kidneys.
Nonetheless, people who may form kidney stones can potentially experience a health deterioration with high protein consumption.
Bone health does not deteriorate from a high white diet, while vegetables and fruits containing potassium are included.
In fact, recent studies show that a high -protein diet diet has a beneficial effect on bone health.
People with kidney disease, gout, liver disease or other serious illnesses should consult their doctor before starting a diet.
Despite the fact that most people lose weight in the first 2 stages, the overall diet is quite limited, especially for "pure protein" days.These days consist of only spleen protein.
Stabilization phases include high -carbohydrate products, bread, starch, but not many healthy foods high in fat, which can be a bad idea.
Fat contained in plants and animal products makes low carb nutrition healthier, more enjoyable and easier to consider in the long run.
Ducana's diet can be safe for most people, but people with certain health problems may have difficulties.
Ducan diet can cause rapid weight loss.However, it also has several features that make it difficult in the long run.
Overall, it is a fast diet for weight loss, but it causes you to avoid healthy foods without need.