In this article on sights, we will analyze Ducan's diet and tell you how effective and if this diet has to be scared or you can safely follow it to lose weight.The purpose of the diet: to lose weight, the protein diet: 10% - 35% of the daily calorie rule is contained in proteins.It seems that the popular Atkins and Paleo diet.
Statement:You will lose up to 4.5kg in the first week and continue to lose weight 1-2 pounds in the coming weeks until you reach the target.All this time you will eat as much as you want (of course, only the permissible products).If you follow these rules, you will never earn overweight again.
Theory:Calia counting is not a course for weight loss.But protein - yes.Protein is a strong source for weight loss.The protein contains very few calories compared to carbohydrates and is much more digested.When protein is the basis of 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 design can sometimes be cared for by a small amount of bread, cheese and fruits.This motivation is enough for those who want to lose weight and should be a strict diet.
How does Ducan diet work?
To and against
- Eat whatever you want
- Gives energy
- Many rules
- May not be justified by himself
Stages of Ducan diet
Get ready for a large number of rules.All four phases of Dukan's diet, so named by French doctor Pierre Dukan - its creator, are very difficult in terms of what can be consumed and what is impossible.Even the slightest gap can destroy the already achievement.You will move from the "everything you can eat" phase, the "attack" phase in the "cruise" phase ("rotation"), which allows only some vegetables on a few days of the week.In the third stage, "integration" ("correction"), 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 are allowed to eat whatever you want, with the exception of some very important and specific rules.
"Attack":This stage of nutrition is the dream of every gourmet.You can eat whatever you want in large portions: low beef, beef, pork, hunting.the liver and the tongue.fish;mollusks?bird;Low ham, turkey and chicken.eggs;Vegetable protein, for example, tofu and seytan.Low dairy products.Water and other drinks non -kalamars (even nutritional soda).and 1.5 tablespoons of oatmeal.In spices and herbs, it is recommended to avoid unilateral.Do you want something else?Will not work to deceive."Even a small concession for himself may result in the balloon piercing with a needle," Dukan warns.
The first stage lasts from one to ten days, depending on how many pounds you want to fall.For most people - who have to restore from 9 to 18 kg - the first stage usually takes five days.The weight loss in this case is 2-3 kg according to Ducan.
"Cruise":At this stage, vegetables that do not contain starch (cucumbers, mushrooms, chuckkin, pepper and green salad) are returned to the diet.However, Ducan is an alternating day of the "attack" phase, that is, pure protein, with one day of the second stage (protein vegetables +).You can also try the five -day alternation from each stage.The rule of oatmeal will increase a little and will be 2 tablespoons.You will fall from 1 to 2 kg 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 achieved.At this stage, you are very vulnerable, since you can gain weight at any time, Dukan says.The only way out is the stage of "integration", which will take 5 days for each reduced weight of 0.5 kg.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 protein and vegetables as you like.In addition, every day you have to eat a part of fruit, two slices of whole grains and 40 g of cheese.Also, every week you can eat two sections of starchy products, such as pasta, three sections of meat (lamb, fried pork, bacon) and one or two "holiday dishes" when you can eat whatever you want.The daily rule in 2 tablespoons of oatmeal remains unchanged.
You still have to go back to the "attack" phase once a week.
"Continuous stabilization":Freedom!(Almost) Now you can eat whatever you want 6 days a week, without forgetting what you learned in the "integration" process.A compulsory requirement is 3 tablespoons of oatmeal.The seventh day is a protein day.However, it limits the consumption of products from the list of permissible products.As the name of this phase indicates, this stage will last all its life.
The duration of stages
| The weight to fall* | 1. Attack | 2. Tapping | 3. |
| 5kg | 2 days | 15 days | 50 days |
| 10kg | 3 days | 50 days | 100 days |
| 15 kg | 4 days | 85 days | 150 days |
| 20 pounds | 5 days | 120 days | 200 days |
| 25 kg | 7 days | 155 days | 250 days |
| 30kg | 7 days | 160 days | 300 days |
| 40 pounds | 9 days | 190 days | 400 days |
| 50 kg | 10 days | 330 days | 500 days |
What is possible and what cannot be consumed in Ducan diet
Proteins in large quantities, which are the Ducan diet, the permitted products can be selected anything that does not contain carbohydrates and fats.You can support the protein.This is especially true for the first days.Products high in protein, such as beef, pork, turkey and chicken, are recommended to eat in unlimited quantities.You can never violate the rules.For example, in the first stage, there is nothing but a permissible protein product, low -fat products, low oatmeal drinks and a small amount of oat bran.Any other carbohydrates, such as bread and sweets, are forbidden.
Can: Eat oatmeal bran
You will start with 1.5 tablespoons a day in the first stage of the diet and finish with 3 tablespoons.Pierre Ducan, a French doctor and creator of this diet, says this will help you feel better, reduces cholesterol and slows down the absorption of sugar and fat.
Will I lose weight?
It's hard to say.Clinical trials for Ducan diet were not conducted.The 2010 online survey, involving 1,525 people, showed that people lost on average 7 pounds in the first two stages of nutrition.That is, it is very likely that you will throw away the excess weight on this diet.
Is Ducan's diet for the cardiovascular system useful?
It is incomprehensible.During the research described above, some stated that the cholesterol and triglycerides level was either remained at the same level or improved.However, this data is far from the true elements.In general, cardiovascular experts recommend diets, which are based on fruits, vegetables and cereals and which do not contain saturated fats and salts.
Can Ducan diet prevent or control diabetes?
Unknown.
Warning: Overweight is considered one of the largest risk factors for patients with type 2 diabetes. On the condition that this diet will help you lose weight, your chances of developing diabetes will be reduced. Control: This power plan, at least in the early stages, is not very similar to the diet plan recommended by the American Union, which focuses on whole grains and vegetables and cereals.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 low carbohydrate content is not harmful to health.If we are talking about a long diet, then you can't be 100% sure.Digging, protein forms uric acid, which must be removed from the body.Due to the large amount of protein, the kidneys should work particularly faster, and this can harm or worsen existing kidney problems.(Ducan's opinion: The use of a large amount of water will help kidney work more effectively).The exclusion from the diet of whole products of products, that is, cereals and fruits, can expose you to the risk of food deficiency.In addition, they attach to the diet of Ducan, you can suffer from lethargy, smell your mouth and dry mouth.All of these are side effects of a low -hearted diet.
How much does this diet correspond to adopted dietary authorities?
- Fat.Since according to Ducan diet, we get about 20% of calorie fat, this diet does not have high government recommendations, which accounts for from 20% to 35% of calories directly from fats.
- Protein.The Ducan diet exceeds the 35%declared by the government, since in this diet the number of calories obtained from proteins is 40%.
- Carbohydrates.Neither the "attack" phase or the "cruise" correspond to the recommendation, according to which it is necessary to receive from 45% to 65% of carbohydrate calories.They stopped by 27% and 38%, respectively.However, the "integration" phase, during which there are more carbohydrates, meets the required indicators.
- Salt.Most Americans consume a lot of salt.The recommended daily rule is 2300 mg.However, if you are over 51 years old, or you are African or have hypertension, diabetes or chronic kidney disease, your rule is reduced to 1,500 mg.At the "attack" stage, Ducan's diet exceeded the recommended rule and amounted to 3900 mg.In the "cruise" phase, this figure is 1600 mg, and at the "integration" stage - 2300 mg.
- Other nutrients.The 2010 Nutrition Manual invites their "nutrients, which are due to which they are worth worrying", since most Americans have an inadequate number of one or more of them:
- Fiber.The recommended daily rule for adults is 22 - 34 g.It is this amount that will help you have a feeling of satiety and promotes proper digestion.The "attack" stage gives us only 4 g."Cruise" - 11 g;"Integration" - 26 g.
- Potassium.A sufficient amount of this nutrient prevents increased blood pressure, bone loss and reduces the risk of kidney stones.It is not so easy to get a recommended daily value of 4700 mg of food.(Bananas are rich in potassium, but you have to eat at least 11 pieces a day) Most Americans are lacking potassium.During the analysis of various phases of Ducan's diet, they were all close to a daily target.
- Calcium.Calcium is important not only for bones but also for blood vessels and muscles.Most Americans also have a shortage of calcium.Women and all who for 50 should be carefully monitored with calcium.The recommended rule is 1000 - 1300 mg daily.Ducan's diet is easily followed by this composition, as it includes a large number of low dairy products.
- Vitamin B-12.Adults should consume 2.4 mg of this nutrient daily.This vitamin is especially important for proper metabolism in the body.Ducan's diet exceeds this rule.
- Vitamin D. People who do not receive sufficient amount of sunlight should clearly follow the recommendations of 15 mg of vitamin per day.This vitamin reduces the risk of bone fractures.None of the phases of Dukan's diet are in accordance with the recommendations.
Recommended supplements?And even though this is not considered the "official" part of the diet, you can also get multivitamins or omega-3 from fish oil.
Is it easy to follow this diet?
How much do you want to follow the rules?If you like it when you tell you what to do, regardless of whether it's difficult or not, then Ducan's diet was specifically created for you.Although the phases are short, it is very difficult for them to follow.So don't underestimate your will.
Advantage:
There are many dish recipes and they are quite simple.Alcohol in the early stages of nutrition is completely prohibited.Electronic support is also provided.There are stores that offer to buy packaged products and additives already. Recipes: Books, Location, Social Networks - All of which offer high -fat food recipes and low fat content.
Foods out of the house.Foods in restaurants are allowed if you eat food from the allowed list.If in the first phase of the diet, try a shrimp steak.During the second phase, you can order your vegetables.Just make sure the chef did not add a sunflower to them, or worse, butter.If you can't resist the dessert, Ducan offers to order coffee or take yogurt with you.
Alcohol.It is forbidden at all until you reach the third stage of the diet when you can drink a glass of wine or a beer box with your "festive" dish. Saving time.No time saving unless you hire someone who will make you a food plan, buy food and cook it. Additional.In forums and online conversations, you can contact people like you.For a fee, you can get an individual program and an online lesson for losing excess weight.Ducan food products are also available online. A feeling of satiety.Experts emphasize the particular importance of a feeling of satiety.It will never starve, clinging to this diet. Taste.So you cook everything yourself, then if you don't like something, there is no one to blame.In the absence of traditional spices and oils, you will want to fully use the permitted herbs and spices.
Is it possible to sit on this diet, having some restrictions on nutrition and special preferences?
Some people find it difficult with this diet.
Vegetarian
Since Ducan's diet involves the use of meat, it may seem particularly difficult for vegetarians.In the first stage, you need to eat a lot of tofu and seytan to achieve the necessary level of protein.Dukan also recommends drinking soy meat, milk, yogurt 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.It is also worth buying gluten -without oat bran.
With low salt content
Just be careful in products high in sodium.You must remain below the recommended sodium level.Avoid shrimp and salt, and everything will go well.
Food with kosher
You can easily use only Kosher ingredients.
Free food
Here, your food preferences are only dependent on you.
What is the role of natural exercises in Ducan diet?
Physical activity is extremely preferable.Fast walking 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 phase.Duukan also has recommendations for the training of the abdomen, hips, weapons and buttocks.
What will you eat
It depends on the phase.During the first two weeks, protein will be your best friend.The permissible products include: low beef, beef, pork, hunting.the liver and the tongue.fish;mollusks?bird;Low ham, turkey and chicken.eggs;Vegetable protein, for example, tofu and seytan.Low dairy products and oat bran.During the next phases, it is worth adding vegetables, fruits, wholemeal bread, cheese and flour products (pasta and kinwa) to your diet.One or two "holiday dishes" are also allowed.At the end of the diet, it is allowed to eat anything, provided that one day a week you will only eat food with a high protein content.
Approximate menu
Below is a diet for one day at every stage of diet ("attack" and "cruise").Although technically all the tips presented here have been subjected to specific nutrient analyzes, your personal food plan may vary from what is presented below.Although Ducan's diet does not provide a power plan for the "integration" stage, its possible choice is presented below.For the "stabilization" stage, it is considered an individual design based on personal preferences.
Phase “Attack”
Breakfast
- 220 ml of coffee with artificial sweetener of your choice
- 220 g yogurt skim
- Oats
Light snack (if you are hungry)
- 110 g cheese skim cottage
Dinner
- An egg in a steep with mayonnaise on herbs
- 140 g of meat (steak)
Easy snack
- 110 g yogurt skim
Dinner
- 450 g of shrimp with herbs
- 220 g of chicken chicken
- Dukan cream
- A lot of water
"Cruise" phase
Breakfast
- 220 ml of coffee with artificial sweetener of your choice
- 220 g yogurt skim
- Oats
Light snack (if you are hungry)
- 110 g cheese skim cottage
Dinner
- Leaf salad with sauce
- Pot
- Cream
Light meal
- 120 g yogurt skim
Dinner
- Cucumbers (hot or cold)
- 220 g chicken marengo
- Vanilla
- A lot of water
Phase “Integration”
Breakfast
- 220 ml of coffee with artificial sweetener of your choice
- 220 g yogurt skim
- Oats
- 2 slices of wholemeal bread with 2 teaspoons with light oil
Light snack (if you are hungry)
- 110 g cheese skim cottage
- 1 apple
Dinner
- Leaf salad with sauce
- Pot
- Cream
Light meal
- 120 g yogurt skim
- 42 g cheese chedder
Dinner
- Cucumbers (hot or cold)
- 220 g chicken marengo
- 220 g of prepared quinoa
- Vanilla
- A lot of water