In this article, we will analyze the Ducan diet and tell you how effective and whether this diet needs to be afraid or you can follow it safely to lose weight.Diet Purpose: To lose weight, protein diet: 10% - 35% of daily calorie norms are contained in protein.It looks like Atkins and a popular Paleo diet.
Statement:You will lose up to 4.5 kg in the first week and continue to lose 1-2 kg next week until you reach your goal.All this time you will eat as much food as you want (of course, only the product is allowed).If you follow this rule, you will not gain excess weight.
Theory:Calia's calculation is not a way to weight loss.But protein - yes.Protein is a powerful source of weight loss.This protein contains less calories compared to carbohydrates, and it is digested longer.When the protein forms the basis of the diet, the rapid weight loss does not force itself.Limitations of the amount of carbohydrates, the main source of body energy, forcing our body to use other sources of energy - fat.Those who are true to their food plan sometimes can indulge in a few bread, cheese and fruits.Such motivation is enough for those who want to lose weight and should be a strict diet.
How does the Ducan diet work?
For and against
- Eat all you want
- Give
- A lot of rules
- may not allow himself
Ducan's diet level
Be prepared for a large number of rules.All four phases of the Dukan diet, named after French doctor Pierre Dukan - its creator, are very difficult in terms of eating and what is impossible.Even a slight loss can destroy the results that have been achieved.You will move from the "everything you can eat", the "attack" phase, to the "cruise" phase ("replacement"), which only allows certain vegetables on certain days of the week.In the third stage, "consolidation" ("setting"), you can add more products to your diet, such as cheese and bread.In the last stage of the "stabilization" diet, you are quite free in the choice.You are allowed to eat everything you want, except for some very important and special rules.
"Attack":This dietary level is a dream of gourmet.You can eat everything you want in large parts: low beef, beef, pork, deer meat;heart and tongue;fish;moluska;birds;low ham, turkey and chicken;eggs;Vegetable protein, for example, tofu and seytan;low dairy products;Water and drinks are not other calories (even nutrition soda);and 1.5 tablespoons of oats.In spices and herbs, it is recommended to prevent monotization.Do you want something else?It won't work to cheat."Even a small concession to himself can have the effect of stabbing a balloon with a needle," Dukan warned.
The first stage lasts from one to ten days, depending on how many pounds you want to fall.For most people - who need to reset from 9 to 18 kg - the first stage usually lasts for five days.Weight loss in this case is 2-3 kg according to Ducan.
“Cruise”:At this stage, vegetables that do not contain starch (cucumbers, mushrooms, tsukkini, pepper and green salad) are returned to diet.However, Ducan recommends alternating one day from the "attack" phase, which is a pure protein, with one day of the second (protein + vegetable).You can also try a five -day replacement per level.The oatmeal norm will increase slightly and will be 2 tablespoons.You will go down from 1 to 2 pounds a 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 gained.At this stage, you are very exposed, because at any time you can gain weight, Dukan said.The only way out is the "consolidation" level, which will last 5 days for each 0.5 kg weight.This means that those who come down 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 need to eat one piece of fruit, two pieces of bread from cereals and 40 g of cheese.Also, every week you can eat two portions of starch products, such as pasta, three parts of meat (goat, fried pork, bacon) and one or two "holiday" dishes when you can eat everything you want.The daily norm in 2 tablespoons of oatmeal remains unchanged.
You still have to return to the "attack" phase once a week.
"Continuous stabilization":Freedom!(Almost) Now you can eat everything you want 6 days a week, don't forget what you learn in the "consolidation" process.Mandatory requirements are 3 tablespoons of oatmeal.The seventh day is protein day.However, it limits the use of products from the list of allowed products.Like the name of this phase, this level will last a lifetime.
The period of level
| Weight that needs to be dropped* | 1. Attack | 2. Replacement | 3. Improve |
| 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 Ducan diet
Protein in large quantities, namely Ducan diet, allowed products can be selected any which does not contain carbohydrates and fats.You can lean on protein.This is especially 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 cannot break the rules.For example, in the first stage, there is nothing but the protein product is allowed, low -fate products, low -calories and a small amount of oats.Any other carbohydrates, such as bread and sugar -gula, are prohibited.
Can: Eat oatmeal brakes
You will start with 1.5 tablespoons a day in the first stage of the diet and end with 3 tablespoons.Pierre Ducan, a French doctor and the creator of this diet, say that this will help you feel better, reduce cholesterol and slow down sugar and fat absorption.
Will I lose weight?
It's hard to say.No clinical studies on the Ducan diet were conducted.The 2010 online study, in which 1,525 people participated, showed that people lost an average of 7 kg in the first two stages of the diet.That is, it is quite possible to remove excess weight on this diet.
Is the Ducan diet for a useful cardiovascular system?
It is incomprehensible.During the survey described above, some say that cholesterol and triglyceride levels remain at the same level or improve.However, this data is far from the actual evidence.In general, experts on cardiovascular disease recommend diets, which are based on fruits, vegetables and cereal fibers, and that do not contain saturated fat and salt.
Can Ducan's diet block or control diabetes?
Unknown.
Warning: Weight is considered one of the biggest risk factors for type 2 diabetes patients. Provided that this diet will help you lose weight, your chances of developing diabetes will decrease. Control: This power plan, at least in the early stages, is not very similar to a diet plan recommended by the American Association, which focuses on fruits, vegetables and cereals.In the future, you should make sure that your daily diet is in line with your doctor's recommendation.
Is there a health risk?
Short diets with high protein content and low carbohydrate content are not harmful to health.If we talk about a long diet, then you can't be 100% confident.Digging, protein forms uric acid, which should be removed from the body.Due to many proteins, the kidneys should function faster, and this can damage it or worsen the kidney problems.(Ducan's opinion: Using a large amount of water will help the kidneys work more efficiently).Exceptions from the whole diet of the product group, namely cereals and fruits, can expose you to the risk of food shortages.In addition, adhering to the Ducan diet, you may experience fatigue, smells from the mouth and mouth.All of these are low -end dietary effects.
How much this diet suits the principles of nutrition adopted?
- Fat.Because according to the Ducan diet, we get about 20% of fat calories, this diet has no high government suggestions, which recommends from 20% to 35% of calories directly from fat.
- Protein.The Ducan diet exceeds 35%declared by the government, as the diet of the number of calories obtained from protein is 40%.
- Carbohydrates.Whether the "attack" phase, or "sailing" matches the proposal, as it is required to receive from 45% to 65% of carbohydrate calories.They stopped by 27% and 38%.However, the "consolidation" phase, in which there is more carbohydrate, meets the necessary guidance.
- Salt.Most Americans take a lot of salt.The recommended daily norm is 2300 mg.However, if you are over 51 years old, or you are African Americans, or you have hypertension, diabetes or chronic kidney disease, your norm is reduced to 1,500 mg.At the "attack" stage, the Ducan diet is far beyond the recommended norm and 3900 mg.In the "cruise" phase, this figure is 1600 mg, and at the "consolidation" stage - 2300 mg.
- Other nutrients.The 2010 Nutrition manual calls "their nutrients, which are caused by them to worry", as most Americans have inadequate numbers of one or more of them:
- Fiber.The recommended daily norms for adults are 22 - 34 g.It is this amount that will help you have a feeling of fullness and promote proper digestion.The "attack" level gives us only 4 g;"Cruise" - 11 g;"Consolidation" - 26 g.
- Potassium.Adequate amounts of nutrient elements prevent increased blood pressure, loss of bone and reducing the risk of kidney stones.It is not easy to get the recommended daily rate of 4700 mg from food.(Banans is rich in potassium, but you must eat at least 11 pieces a day) Most Americans have potassium deficiency.When analyzing the various phases of the Ducan diet, they are close to their daily goals.
- Calcium.Calcium is important not only for bones, but also for blood and muscle vessels.Most Americans also have calcium deficiency.Women and all 50 people should be carefully monitored by calcium.The recommended norm is 1000 - 1300 mg daily.The Ducan diet is easily followed by this proposal, as it includes a large number of low dairy products.
- Vitamin B-12.Adults need to take 2.4 mg of these nutrients daily.This vitamin is very important for proper metabolism in the body.The Ducan diet exceeds this norm.
- Vitamin D. People who do not receive adequate amounts of sunlight should be clearly following the suggestion of 15 mg of vitamins daily.This vitamin reduces the risk of bone fractures.There is no diet phase in line with suggestions.
Recommended supplements?And while this is not considered a "official" part of the diet, however, you can take polyvitamin or omega-3 from fish oil.
Is it easy to follow this diet?
How much do you like according to the rules?If you like it when you tell you what you need to do, regardless of whether or not it is difficult, then the Ducan diet is created specifically for you.Although the phase is short, however, it is very difficult for them to follow.So don't underestimate your will.
Advantages:
There are many recipes of the dish and they are quite easy.Alcohol in the first stage of the diet is fully prohibited.Also, online support is provided.There are shops offering to buy packaged products and supplements. Recipes: books, sites, social networks - all offer food recipes with high protein content and low fat content.
Food outside the home.Food at a restaurant is allowed if you eat food from the allowed list.If in the first phase of the diet, try steak with shrimp.During the second phase, you can order the vegetables.Make sure the chef does not add sunflower oil to them, or worse, butter.If you can't hold the dessert, Ducan offers to order coffee or take yogurt with you.
Alcohol.It is strictly prohibited until you reach the third level of diet, when you can drink a glass of wine or can beer with your "festive" dish. Save time.There is no time to save, unless you rent someone who will make you a food plan, buy food and cook it. In addition.In forums and chat online, you can communicate with people like you.For a fee, you can get individual programs and online courses on overweight.Ducan diet products are also available on the internet. Feeling full.Experts emphasize the specific importance of fullness.You will not starve, adhere to this diet. Feeling.So, you cook everything yourself, then if you don't like something, no one is to blame.In the absence of traditional seasoning and oil, you will want to use the herbs and spices that are fully allowed.
Is it possible to sit in this diet, having certain restrictions on nutrition and special priorities?
Some people are having difficulty with this diet.
Vegetarian
Because the Ducan diet implies the use of meat, it may seem difficult for vegetarians.In the first stage, you need to eat a lot of tofu and seeds to reach the required protein level.Dukan also recommends drinking soy meat, milk, yogurt and vegetarian hamburger.In the second stage, it is worth adding more vegetables to your daily diet.
Without gluten
The Ducan diet is based on gluten -free products, such as eggs, meat and vegetables.It is also worth buying Gluten -Free Oat Bran.
With low salt content
Just pay attention to products with high sodium content.You need to remain below the recommended sodium level.Avoid shrimp shakers and salt, and everything will be fine.
Food kosher
You can easily use halal materials.
Free food
Here, your food priorities depend only on you.
What is the role of physical training in the Ducan diet?
Physical activity is highly liked.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, phase 25 minutes, 20 minutes-4 phase.Duukan also has suggestions to train stomach, hips, arms and buttocks.
What are you going to eat
Depending on the phase.In the first two weeks, protein will be your best friend.Authorized products include: low beef, beef, pork, deer;heart and tongue;fish;moluska;birds;low ham, turkey and chicken;eggs;Vegetable protein, for example, tofu and seytan;Low dairy products and oats.During the next phase, it is worth adding vegetables, fruits, cereal bread, cheese and flour products (pasta and kinwa) for 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 eat only food with high protein content.
The estimated menu
Here is a diet for one day at each stage of diet ("attack" and "cruise").Although all the tips presented here are subject to special nutrient analysis, your personal food plan may be different from what is presented below.Although the Ducan diet does not offer a power plan for the "consolidation" level, the options may be presented below.For the "stabilization" level, individual plans based on personal preference are assumed.
Phase “attacks”
Breakfast
- 220 ml of coffee with your choice of sweetener
- 220 g of yogurt scheme
- Oats bran
Snacks (if you're hungry)
- 110 g of cheese cottage scheme
Dinner
- One steep egg with mayonnaise in herbs
- 140 g of meat (steak)
A simple snack
- 110 g of yogurt scheme
Dinner
- 450 g of shrimp with herbs
- 220 g of chickens
- Custard cream dukan
- Lots of water
Phase “cruise”
Breakfast
- 220 ml of coffee with your choice of sweetener
- 220 g of yogurt scheme
- Oats bran
Snacks (if you're hungry)
- 110 g of cheese cottage scheme
Dinner
- Leaf salad with sauce
- Casserole
- Castor
Snack
- 120 g of yogurt scheme
Dinner
- Cucumber (hot or cold)
- 220 g of marengo chicken
- Vanilla cream
- Lots of water
Phase “consolidation”
Breakfast
- 220 ml of coffee with your choice of sweetener
- 220 g of yogurt scheme
- Oats bran
- 2 pieces of wheat bread with 2 teaspoons with light oil
Snacks (if you're hungry)
- 110 g of cheese cottage scheme
- 1 apple
Dinner
- Leaf salad with sauce
- Casserole
- Castor
Snack
- 120 g of yogurt scheme
- 42 g chedder cheese
Dinner
- Cucumber (hot or cold)
- 220 g of marengo chicken
- 220 g of quinoa provided
- Vanilla cream
- Lots of water