In this tourist article, we will analyze the ducan diet and you will say how much this diet must be afraid or if you can follow it safely in order to lose weight.The goal of the diet: losing weight, the protein diet: 10% - 35% of the daily calorie standard is contained in proteins.It looks like the popular Atkins and Paleo regime.
Statement:You will lose up to 4.5 kg in the first week and continue to lose weight 1-2 kg in the coming weeks until you reach the goal.During all this time, you will eat as much food as you want (of course, only authorized products).If you follow these rules, you will never have any weight again.
Theory:Calia counting is not a path to weight loss.But the protein - yes.Protein is a powerful source to lose weight.The protein contains very few calories compared to carbohydrates, and it is digested much longer.When the protein forms the diet base, rapid weight loss is not forced.Limiting the quantity of carbohydrates, the main source of body energy, forces our body to use another source of energy - fat.Those who strictly follow their food plan can sometimes hunt themselves with a small amount of bread, cheese and fruit.Such motivation is sufficient for those who want to lose weight and should be a strict diet.
How does Ducan diet work?
For and against
- Eat whatever you want
- Gives energy
- A lot of rules
- may not justify
Ducan diet stages
Prepare for a large number of rules.The four phases of Dukan's diet, so appointed according to French doctor Pierre Dukan - its creator, are very difficult in terms of what can be eaten and what is impossible.Even the slightest lack can destroy the result already achieved.You go from the phase "everything you can eat", the "Attack" phase, in the "Cruise" phase ("alternation"), which only allows certain vegetables on certain days of the week.In the third stage, "consolidation" ("fixation"), you can add more products to your diet, such as cheese and bread.At the last stage of the “stabilization” regime, you are relatively free of choice.You are allowed to eat whatever you want, with the exception of a few very important and special rules.
"Attack":This stage of the regime is the dream of any gourmet.You can eat whatever you want in large portions: weak beef, veal, pork, venison;liver and tongue;fish;molluscs;bird;Low ham, turkey and chicken;eggs;Vegetable protein, for example, Tofu and Seytan;low dairy products;water and other non -calorie drinks (even food soda);and 1.5 tablespoons of oat sound.In spices and herbs, it is recommended to avoid monotisation.Do you want something else?It will not work to cheat."Even a small concession for itself can have the effect of unraveling the ball with a needle," warns Dukan.
The first step lasts from one to ten days, depending on the number of kilograms you want to drop.For most people - who must reset from 9 to 18 kg - the first step usually lasts five days.Weight loss in this case is 2 to 3 kg depending on Ducan.
"Cruise":At this stage, vegetables that do not contain starch (cucumbers, mushrooms, tsukkini, pepper and green salad) are returned to the diet.Nevertheless, Ducan recommends one day alternating the "attack" phase, that is to say pure proteins, with a day of the second step (protein + vegetables).You can also try the five -day work -study of each step.The oat flour standard will increase a little and will be 2 tablespoons.You will go from 1 to 2 kilograms per week according to Ducan.Continue to change these two phases until you reach the desired weight.
"Consolidation":It is now necessary to maintain the weight reached.At this point, you are very vulnerable, because at any time you can gain weight, explains Dukan.The only way out is the “consolidation” stage, which will last 5 days for each drop of 0.5 kg of weight.This means that those who have gone from 9 to 18 kg will be at this stage of 100 to 200 days.You can now mix proteins and vegetables as you wish.In addition, every day, you should eat a portion of fruit, two slices of whole grain bread and 40 g of cheese.In addition, every week, you can eat two portions of starchy products, such as pasta, three portions of meat (lamb, fried pork, bacon) and one or two "vacation" dishes when you can eat whatever you want.The daily standard in 2 tablespoons of oat sound remains unchanged.
You must always return to the "attack" phase once a week.
"Constant stabilization":Freedom!(Almost) now you can eat everything you want 6 days a week, without forgetting what you have learned in the "consolidation" process.A compulsory requirement is 3 tablespoons of oats.The seventh day is a protein day.However, it limits the consumption of products from the list of authorized products.As the name of this phase suggests, this step will last all life.
The duration of the steps
| The weight that must be abandoned * | 1. attack | 2. Alternating | 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 the duc ducan diet
Proteins in large quantities, which is the ducan diet, authorized products can be chosen which do not contain carbohydrates and fats.You can rely on the proteins.This is particularly 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 break the rules.For example, at the first stage, there are only authorized protein products, low-fat products, low-calorie drinks and a small amount of oats.All other carbohydrates, such as bread and candies, are prohibited.
Can: Eat oat sound
You will start with 1.5 spoon per day at the first stage of the diet and end with 3 tablespoons.Pierre Ducan, French doctor and creator of this diet, says that it will help you feel more well, reduces cholesterol and slows the absorption of sugar and fat.
Will I lose weight?
It's hard to say.No clinical study on the ducan diet was carried out.The 2010 online survey, in which 1,525 people participated, has shown that people have lost an average of 7 kg in the first two stages of food.In other words, it is quite possible to get an excess weight on this diet.
Is Ducan's diet for the cardiovascular system useful?
It is incomprehensible.During the survey described above, some said that their level of cholesterol and triglycerides remained at the same level or improved.However, these data are far from real evidence.In general, experts on cardiovascular diseases recommend diets, which are based on fruits, vegetables and cereal fibers, and which do not contain fat and saturated salts.
Can Ducan's food prevent or control diabetes?
Unknown.
Warning: Overweight is considered one of the largest risk factors for Type 2. Diabetes patients. 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 recommended by the American Association, which focuses on fruits, vegetables and whole grains.At the later stage, you should make sure that your daily diet coincides with the doctor's recommendations.
Are there any health risks?
A short diet with a content -rich content and a low carbohydrate content is not harmful to health.If we are talking about a long diet, you cannot be 100% confident.By searching, the protein form of uric acid, which must be removed from the body.Due to the large amount of protein, the kidneys should operate particularly faster, which can damage them or worsen existing kidney problems.(Ducan's opinion: the use of a large amount of water will help the kidneys work more effectively).The exclusion of the diet of whole groups of products, namely cereals and fruits, can expose you to the risk of food deficiency.In addition, joining the ducan diet, you can suffer from lethargy, a smell of the mouth and dry mouth.All these side effects of a low carb diet.
To what extent does this diet correspond to the food principles adopted?
- Fat.Given that, according to the ducan regime, we obtain approximately 20% of fat calories, this regime has no high government recommendations, which recommends from 20% to 35% of calories directly from fat.
- Protein.The Ducan regime exceeds 35% by the government, because on this regime, the number of calories obtained from proteins is 40%.
- Carbohydrates.Neither the "attack" phase nor the "cruise" corresponds to the recommendation, according to which it is necessary to receive from 45% to 65% of the carbohydrate calories.They stopped 27% and 38% respectively.However, the “consolidation” phase, during which there are more carbohydrates, responds to the required indicators.
- Salt.Most Americans consume a lot of salt.The recommended daily standard is 2,300 mg.However, if you are over 51, or if you are African-American, or if you suffer from hypertension, diabetes or chronic kidney disease, your standard is reduced to 1,500 mg.At the "attack" stage, Ducan's diet exceeded the recommended standard and amounted to 3,900 mg.In the "Cruise" phase, this figure is 1600 mg, and at the "consolidation" stage - 2300 mg.
- Other nutrients.The 2010 nutrition manual calls for their "nutrients, which is due to which it is worth worrying", because most Americans have an insufficient number of one or more:
- Fiber.The daily standard recommended for adults is 22 to 34 g.It is this amount that will help you have a feeling of satiety and promotes appropriate digestion.The "Attack" stadium gives us only 4 g;"Cruise" - 11 g;"Consolidation" - 26 g.
- Potassium.A sufficient quantity of this nutritive element prevents an increase in blood pressure, bone loss and reduces the risk of kidney stones.Not so easy to get a recommended daily rate of 4,700 mg of food.(The prohibitions are rich in potassium, but you should eat at least 11 pieces per day) Most Americans lack potassium.During the analysis of various phases of the Ducan diet, they were all close to a daily objective.
- Calcium.Calcium is important not only for bones, but also for blood vessels and muscles.Most Americans also have a lack of calcium.Women and all those who for 50 years should be particularly carefully monitored by calcium.The recommended standard is 1000 to 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 should consume 2.4 mg of this nutrient daily.This vitamin is particularly important for correct metabolism in the body.Ducan's diet exceeds this standard.
- Vitamin D. People who do not receive a sufficient amount of sun should in particular follow the recommendations of 15 mg of vitamin per day.This vitamin reduces the risk of bone fractures.None of the phases of Dukan diet is consistent with the recommendations.
Recommended supplements?And although this is not considered the "official" part of the diet, you can nevertheless take polyvitamins 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 say what you need to do, whether it is difficult or not, the ducan diet has been created specifically for you.Despite the fact that the phases are short, however, it is very difficult for them to follow.Therefore, do not underestimate your will.
Advantage:
There are a lot of dishes recipes and they are quite simple.Alcohol in the first stages of the diet is completely prohibited.In addition, an online support is provided.There are stores that offer to buy already packaged products and additives. Recipes: books, site, social networks - All offer food recipes with a high protein content and a low fat content.
Food outside the house.Food in restaurants is authorized if you eat food from the authorized 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 did not add to them sunflower oil, or even worse, butter.If you cannot withstand the dessert, Ducan offers coffee or have yogurt with you.
Alcohol.It is prohibited at all until you reach the third stage of the diet, when you can drink a glass of wine or a box of beer with your "festive" dish. GAILING ON TIME.No time, unless you hire someone who will make you a food plan, buy food and cook it. In addition.On forums and cats online, you can communicate with people like you.For costs, you can get an individual program and an online course on excess weight loss.Ducan Diet Products is also available on the Internet. A feeling of satiety.Experts emphasize the particular importance of a feeling of satiety.You will never die of hunger, adhering to this diet. Taste.So you cook everything yourself, so if you don't like something, there is no one to blame.In the absence of traditional seasonings and oils, you will want to fully use authorized herbs and spices.
Is it possible to sit on this diet, have certain restrictions on nutrition and special preferences?
Some people have difficulty with this diet.
Vegetarians
Since the ducan diet implies the use of meat, this may seem particularly difficult for vegetarians.At 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 soy meat, milk, yogurts and vegetarian burgers.In the second step, 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.It is also worth buying a gluten -free oat sound.
With a low salt content
Just pay attention to high -sodium products.You must stay below the recommended sodium level.Avoid shrimps and saltworks, and everything will be fine.
Kosher food
You can easily use only kosher ingredients.
Free food
Here, your food preferences only depend on you.
What is the role of physical exercises on Ducan's diet?
Physical activity is extremely preferable.The fast walk is Ducan's favorite exercise: 20 minutes a day during the first phase of the diet, 30-60 minutes during the second phase, 25 minutes-3 phase, 20 minutes-4.Duukan also has recommendations for the formation of the abdomen, hips, arms and buttocks.
What will you eat
Depends on the phase.During the first two weeks, the protein will be your best friend.Authorized products include: low fat beef, veal, pork, deer;liver and tongue;fish;molluscs;bird;Low ham, turkey and chicken;eggs;Vegetable protein, for example, Tofu and Seytan;Low fat dairy products and oats.During the following phases, it is worth adding vegetables, fruits, whole grain bread, cheese and flour products (pasta and kinwa) to your diet.One or two "vacation" dishes are also authorized.At the end of the diet, it is authorized to eat anything, provided that one day a week, you will only eat food with a content rich in protein.
Approximate menu
You will find below a diet for a day at each stage of the regime ("attack" and "cruise").Although technically all the advice presented here have been subject to special nutrient analyzes, your personal food plan may differ from what is presented below.Despite the fact that the ducan diet does not offer an electricity plan for the “consolidation” stage, its possible option is presented below.For the “stabilization” stage, an individual plan based on personal preferences is supposed.
"Attack" phase
Breakfast
- 220 ml of coffee with an artificial sweetener of your choice
- 220 g skimmed yogurt
- Oats
Light snack (if you are hungry)
- 110 g skimmed cottage cheese
Dinner
- A stiff egg with mayonnaise on herbs
- 140 g of meat (steak)
Easy snack
- 110 g skimmed yogurt
Dinner
- 450 g of shrimp with herbs
- 220 g chop chicken
- Cream cream
- A lot of water
"Cruise" phase
Breakfast
- 220 ml of coffee with an artificial sweetener of your choice
- 220 g skimmed yogurt
- Oats
Light snack (if you are hungry)
- 110 g skimmed cottage cheese
Dinner
- Leaf salad with sauce
- Pan
- Cream
Light meal
- 120 g skimmed yogurt
Dinner
- Cucumbers (hot or cold)
- 220 g Marengo chicken
- Vanilla cream
- A lot of water
"Consolidation" phase
Breakfast
- 220 ml of coffee with an artificial sweetener of your choice
- 220 g skimmed yogurt
- Oats
- 2 slices of whole grain bread with 2 teaspoons of light oil
Light snack (if you are hungry)
- 110 g skimmed cottage cheese
- 1 apple
Dinner
- Leaf salad with sauce
- Pan
- Cream
Light meal
- 120 g skimmed yogurt
- 42 g chedder cheese
Dinner
- Cucumbers (hot or cold)
- 220 g Marengo chicken
- 220 g prepared quinoa
- Vanilla cream
- A lot of water