In this sightseeing article, we will analyze Dukan's diet and tell you how effective and whether this diet should be afraid or you can safely follow it to lose weight.The purpose of the diet: for weight loss, the protein diet: 10% - 35% of the daily calorie rate is contained in proteins.It looks like the popular diet of Atkins and Paleo.
Statement:In the first week you will lose up to 4.5 kg and continue to lose 1-2 kg in the coming weeks until you reach the goal.All this time you will eat as much food as you want (of course, just allowed products).If you follow these rules, you will never get excess weight again.
Theory:Cali Count is not a way to lose weight.But protein - yes.Protein is a powerful source of weight loss.Protein contains very few calories compared to carbohydrates and is absorbed much longer.When protein is at the heart of the diet, rapid weight loss is not forced.The limitation of 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 nutrition plan can sometimes pamper themselves with a small amount of bread, cheese and fruits.Such motivation is sufficient for those who want to lose weight and should be a strict diet.
How does Dukan's diet work?
For and against
- Eat all you want
- Gives energy
- Many rules
- may not be justified
Stages of Dukan's diet
Get ready for a large number of rules.All four phases of Dukan's diet, so called by French doctor Pierre Ducan - his creator, are very difficult in terms of what can be eaten and what is impossible.Even the smallest skip can destroy the result already achieved.You will move from the "everything you can eat" phase, the attack phase to the cruise phase ("alternation"), which allows only certain vegetables on certain days of the week.In the third stage, you can add more products to your diet, such as cheese and bread.At the last stage of the stabilization diet, you are relatively free in choice.You are allowed to eat everything you want, except for a few very important and special rules.
"Attack":This stage of the diet is the dream of every gourmet.You can eat everything you want in large portions: low -fat beef, veal, pork, deer;liver and language;fish;molluscs;bird;low fat, turkey and chicken ham;eggs;vegetable protein, for example, tofu and seithan;low -fat dairy products;water and other non -calorie drinks (even dietary soda);and 1.5 tablespoons of oat bran.For spices and herbs, it is recommended to avoid monotization.Do you want something else?It will not work for infidelity."Even a small concession for yourself can lead to a needle balloon drilling," Ducan warns.
The first stage lasts from one to ten days, depending on how many pounds you want to miss.For most people, they need to be reset from 9 to 18 kg - the first stage usually lasts five days.Weight loss in this case is 2-3 kg according to Dukan.
"Cruise":At this stage, vegetables that do not contain starch (cucumbers, mushrooms, tins, pepper and lettuce) return to the diet.Nevertheless, Ducan recommends alternating one day from the attack phase, that is, pure protein, one day from the second stage (protein + vegetables).You can also try alternating five days from each stage.The norm of oatmeal will rise a little and will be 2 tbsp.According to Ducan, you will fall from 1 to 2 pounds a week.Continue to change these two phases until you reach the desired weight.
"Consolidation":It is now necessary to maintain the weight achieved.At this point you are very vulnerable, as you can gain weight again at any time, says Dukan.The only way out is the "consolidation" stage, which will last 5 days for each dropped 0.5 kg weight.This means that those who have dropped from 9 to 18 kg will be 100 to 200 days at this stage.You can now mix protein and vegetables as you want.In addition, you should eat one serving of fruit, two slices of whole grains and 40 g of cheese every day.Also, you can eat two servings of starch every week, such as pasta, three servings of meat (lamb, fried pork, bacon) and one or two "festive" dishes when you can eat anything you want.The daily rate in 2 tablespoons of oat bran remains unchanged.
You still need to 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 process of "consolidation".3 tablespoons of oat bran are mandatory.The seventh day is a protein day.However, this limits the consumption of products from the list of authorized products.As the name of this phase implies, this stage will last all life.
The duration of the stages
| The weight to be dropped* | 1. 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
Proteins in large quantities, which is the Ducan diet, the authorized products can be selected anyone who does not contain carbohydrates and fats.You can lean on protein.This is especially true for the first days.Products high in protein, such as beef, pork, turkey and chicken, are recommended to be eaten in unlimited quantities.You can never break the rules.For example, in the first stage there is nothing but permitted protein products, low fat products, low -calorie drinks and a small amount of oat bran.All other carbohydrates, such as bread and sweets, are forbidden.
Can: eat oat 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.No clinical trials have been conducted on Dukan's diet.The 2010 online survey involving 1525 people showed that people lost an average of 7 kg in the first two stages of a diet.That is, it is quite possible to discard excess weight of this diet.
Is Ducan's diet useful for the cardiovascular system?
This is incomprehensible.During the surrounding study, some stated that their cholesterol and triglycerides level or remained at the same level or improved.However, this data is by no means real evidence.In general, cardiovascular experts recommend diets based on fruits, vegetables and cereals and which do not contain saturated fats and salts.
Can Ducan's diet prevent or control diabetes?
Unknown.
Warning: Overweight is considered one of the largest risk factors for patients with type 2 diabetes. Provided that this diet will help you lose weight, your chances of developing diabetes will decrease. Control: This power plan, at least in the initial stages, is not very similar to the diet plan recommended by the American Association, which focuses on fruits, vegetables and whole grains.At later stages, you should guarantee that your daily diet coincides with the doctor's recommendations.
Are there any health risks?
A high -protein diet with a short content and low carbohydrate content is not harmful to health.If we talk about a long diet, then you can't be 100% confident.Digging, the protein forms uric acid that must be removed from the body.Due to the large amount of protein, the kidneys should work especially faster and this can damage them or worsen existing kidney problems.(Dukan's opinion: using a large amount of water will help the kidneys work more efficiently).Excluding the diet of whole products of products, namely cereals and fruits, can put you at risk of food shortages.In addition, sticking to Dukan's diet, you can suffer from lethargy, smell from your mouth and dry mouth.All these are the side effects of a low car diet.
How much correspond to this diet of the dietary principles adopted?
- Fat.Since according to Ducan's diet, we get about 20% of fat calories, this diet does not have high government recommendations, which recommends from 20% to 35% calories directly from fat.
- Protein.Ducan's diet exceeds 35%declared by the government, since in this diet the number of calories derived from protein is 40%.
- Carbohydrates.Neither the Attack phase nor the "cruise" corresponds to the recommendation that it is necessary to obtain from 45% to 65% of carbohydrate calories.They stopped by 27% and 38% respectively.The "consolidation" phase, during which there are more carbohydrates, meets the necessary indicators.
- Salt.Most Americans consume a lot of salt.The recommended daily rate is 2300 mg.However, if you are more than 51 years old or are an African American or have hypertension, diabetes or chronic kidney diseases, your rate is reduced to 1500 mg.At the Attack stage, Ducan's diet exceeds the recommended norm and amounts to 3900 mg.In the "Cruise" phase, this figure is 1600 mg and at the "consolidation" stage - 2300 mg.
- Other nutrients.The 2010 nutrition guides their "nutrients due to which it is worth worrying", as most Americans have an insufficient number of one or more of them:
- Fiber.The recommended daily rate 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;"Consolidation" - 26 g.
- Potassium.A sufficient amount of this nutritional element prevents increased blood pressure, bone loss and reduces the risk of kidney stones.Not so easy to get a recommended daily speed of 4700 mg of food.(Bananas are rich in potassium, but you have to eat at least 11 pieces a day) Most Americans lack potassium.When analyzing different stages of Dukan'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 have a lack of calcium.Women and all who at the age of 50 should be particularly carefully monitored by calcium.The recommended norm is 1000 - 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 especially important for proper metabolism in the body.Ducan's diet exceeds this rate.
- Vitamin D. People who do not receive enough sunlight should especially follow the recommendations of 15 mg of vitamin per day.This vitamin reduces the risk of bone fractures.None of the Ducan diet phases are in line with the recommendations.
Recommended supplements?And although this is not considered the "official" part of the diet, you can still 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 tell you what you need to do, whether it's hard or not, then Ducan's diet is specifically designed for you.Despite the fact that the phases are short, it is still very difficult to follow.Therefore, do not underestimate your will.
Advantage:
There are many recipes for dishes and they are quite simple.Alcohol in the first stages of the diet is completely prohibited.Online support is also provided.There are stores that offer for the purchase of already packaged products and supplements. Recipes: Books, Site, Social Networks - All of them offer high protein food recipes and low fat content.
Food outside the house.Food at restaurants is allowed if you eat food from the authorized list.If in the first phase of the diet, try the steak with shrimp.During the second phase you can order vegetables.Just make sure that the chef does not add sunflower oil to them or even more, butter.If you can't resist the dessert, Ducan suggests ordering coffee or taking yogurt with you.
Alcohol.It is generally forbidden 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. Save time.Without saving time, unless you hire someone who will make you a nutrition plan, buy food and cook it. Besides.In online forums and chats you can communicate with people like you.For a fee, you can get an individual program and an online course for loss of excess weight.Ducan dietary products are also available on the Internet. Feeling satiety.Experts emphasize the particular meaning of the feeling of satiety.You will never starve by sticking 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 use fully allowed herbs and spices.
Is it possible to sit on this diet by having certain restrictions on nutrition and special preferences?
Some people have difficulty with this diet.
Vegetarians
Because Ducan's diet implies the use of meat, it can seem especially difficult for vegetarians.In the first stage you will need to eat a lot of tofu and seitan to achieve the required level of protein.Dukan also recommends drinking soy meat, milk, sour and vegetarian burgers.In the second stage, it is worth adding more vegetables to your daily diet.
Gluten
Ducan's diet is based on gluten -free products such as eggs, meat and vegetables.It is also worth buying gluten -free oat bran.
Salt
Just be careful about the products with a high sodium content.You should remain below the recommended sodium level.Avoid shrimp shackers and salts and everything will be fine.
Hive
You can easily use hive ingredients.
Free food
Here your food preferences depend only on you.
What is the role of exercise in Dukan's diet?
Physical activity is extremely preferred.Quick walking is Dukan's favorite exercise: 20 minutes a day during the first phase of the diet, 30-60 minutes during the second phase, phase 25 minutes-3, 20 minutes-4 phase.Duukan also has recommendations for training abdomen, hips, hands and buttocks.
What will you eat
It depends on the phase.In the first two weeks, the protein will be your best friend.Allowed products include: low fat, beef, veal, pork, deer;liver and language;fish;molluscs;bird;low fat, turkey and chicken ham;eggs;vegetable protein, for example, tofu and seithan;Low fat dairy products and oat bran.During the next phases, it is worth adding vegetables, fruits, whole grains, cheese and flour (pasta and quilts) to your diet.One or two "festive" dishes are also allowed.At the end of the diet, you are allowed to eat something, provided that one day you will only eat high protein foods.
Approximate menu
Below is a diet for one day at every stage of the diet ("Attack" and "Cruise").Although technically all the tips presented here have been subjected to special nutrient analyzes, your personal nutrition plan may differ from the one presented below.Despite the fact that Ducan's diet does not offer a power plan for the "consolidation" stage, its possible variant is presented below.An individual plan based on personal preferences is accepted as the "stabilization" stage.
Attack phase
Breakfast
- 220 ml of artificial sweetener coffee of your choice
- 220 g of skimmed yogurt
- Oats
Light snack (if you are hungry)
- 110 g of skimmed cottage cheese cheese
Dinner
- One egg in steeply with mayonnaise on herbs
- 140 g of meat (steak)
Ease of breakfast
- 110 g of skimmed yogurt
Dinner
- 450 g of herbs shrimp
- 220 g chicken cutlets
- Ducan cream
- A lot of water
Cruise phase
Breakfast
- 220 ml of artificial sweetener coffee of your choice
- 220 g of skimmed yogurt
- Oats
Light snack (if you are hungry)
- 110 g of skimmed cottage cheese cheese
Dinner
- Salad
- Bush
- Cream
Light food
- 120 g of skimmed yogurt
Dinner
- Cucumbers (hot or cold)
- 220 g of chicken meat
- Vanilla cream
- A lot of water
The "consolidation" phase
Breakfast
- 220 ml of artificial sweetener coffee of your choice
- 220 g of skimmed yogurt
- Oats
- 2 slices of whole grain bread with 2 teaspoons with light butter
Light snack (if you are hungry)
- 110 g of skimmed cottage cheese cheese
- 1 apple
Dinner
- Salad
- Gouvec
- Cream
Light food
- 120 g of skimmed yogurt
- 42 g cheese cheddar
Dinner
- Cucumbers (hot or cold)
- 220 g of chicken meat
- 220 g prepared quinoa
- Vanilla cream
- A lot of water