In this article of anything, we will analyze the Ducan diet and show you how effective and if this diet should be afraid or you can follow it safely in order to lose weight.Purpose of the diet: To lose weight, protein diet: 10% - 35% of the daily calorie rate is contained in protein.Looks like the famous Atkins and Paleo diet.
Statement:You will lose up to 4.5 kg in the first week and continue to lose weight 1-2 kg in the next few weeks until you reach the goal.Throughout this time you will eat as much food as you want (of course, only allowed products).If you follow these rules, you will not gain overweight.
Theory:Calia's 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 digest much longer.When the protein forms the basis of the diet, the rapid weight loss does not force itself.Limiting the amount 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 be cared for with a small amount of bread, cheese and fruits.Such motivation is enough for those who want to lose weight and should be a strict diet.
How does Ducan's diet work?
As
- Eat everything you want
- Give energy
- Many rules
- may not justify himself
Ducan's diet stages
Get ready for a large number of rules.The four stages of the Dukan diet, so called by the French doctor Pierre Dukan - its creator, are very difficult to eat and what is impossible.Even the smallest miss can destroy the result already achieved.You will move from the "everything you can eat" phase, the "attack" phase, in the "navigation" ("alternative") phase, which allows only certain vegetables on certain days of the week.In the third phase, "Consolidation" ("fixing"), you can add more products to your diet, such as cheese and bread.In the last phase of the "Stabilization" diet, you are relatively free in elections.You are allowed to eat everything you want, except for some very important and special rules.
"Attack":This phase of the diet is the dream of every gourmet.You can eat everything you want in large parts: low beef, beef, pork, venion;liver and language;fish;molluscs;low bacon bird, turkey and chicken;eggs;Vegetable protein, for example, Tofu and Seytan;Retail products;water and other non -calorie (even dietary soda);and 1.5 tablespoons oat wound.In spices and herbs, it is recommended to avoid monoticism.Do you want something else?Will not work to cheat."Even a small release for himself can have the effect of drilling the balloon 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 should be reset from 9 to 18 kg - the first phase usually lasts five days.The weight loss in this case is 2-3 kg according to Ducan.
"Navigation":At this stage, vegetables that do not contain starch (cucumbers, mushrooms, tsukini, pepper and green salad) return to the diet.However, Ducan recommends alternating a day of the "attack" phase, that is, pure protein, with a second phase day (protein + vegetables).You can also try alternating five days of each stage.The oats rate will increase slightly and will be 2 tablespoons.You will fall from 1 to 2 kilograms a week according to Ducan.Continue to change these two stages until you reach the desired weight.
"Consolidation":It is now necessary to maintain the weight reached.At this stage, you are very vulnerable, as at any time you can gain weight again, says Dukan.The only way out is the "consolidation" phase, which will last 5 days for each weight of 0.5 kg of weight.This means that those who fell from 9 to 18 kg will be at this stage from 100 to 200 days.You can now mix proteins and vegetables as you wish.In addition, every day you should eat a piece of fruit, two slices of bread from whole grain and 40 g of cheese.Also, each week you can eat two parts of starch products, such as pasta, three pieces of meat (lamb, fried pork, bacon) and one or two dishes "rest" when you can eat everything you want.The daily rate in 2 tablespoons of oat brochure remains unchanged.
You still have to go back to the "attack" stage once a week.
"Continuous Stabilization":Freedom!(Almost) Now you can eat everything you want 6 days a week, not forgetting what you have learned in the "consolidation" process.A mandatory requirement is 3 tablespoons of oat brochure.The seventh day is a day of protein.However, it limits the consumption of products from the list of allowed products.As the name of this phase suggests, this phase will last all life.
Duration of stages
| Weight to be thrown* | 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 in the diet diet
Proteins in large quantities, which is the Ducan diet, the allowed products can be selected anyone that does not contain carbohydrates and fats.You can rely on protein.This is especially true for the first few days.Products with high protein content, such as beef, pork, turkey and chickens, are recommended to eat in unlimited quantities.You can never disrupt the rules.For example, in the first phase, there is nothing but the allowed protein products, low low -calorie drinks and a small amount of oat bran.Any 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 end with 3 tablespoons.Pierre Ducan, a French and creator of this diet, says it will help you feel better, reduces cholesterol and slows the absorption of sugar and fat.
Will I lose weight?
Hard hard to say.No clinical study of Ducan's diet was conducted.The 2010 internet survey, which attended 1,525 people, showed that people lost on average 7 kg in the first two stages of the diet.That is, it is quite possible to throw excess weight in this diet.
Is Ducan's diet useful for the cardiovascular system?
Is incomprehensible.During the survey described above, some stated that their cholesterol and triglyceride levels remained at the same level or improved.However, this data is far from the true evidence.In general, experts on cardiovascular disease recommend diets, which are based on fruits, vegetables and grain fibers, and which do not contain saturated fats and salts.
Can Ducan diet prevent or control diabetes?
Unknown.
Warning: Overweight is considered one of the biggest risk factors for patients with type 2 diabetes. Provided that 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 plan recommended by the American Association, which focuses on full fruits, vegetables and grains.In later stages, you need to make sure your daily diet coincides with your doctor's recommendations.
Are there health risks?
A short -lived diet with a high protein content and a low carbohydrate content is not harmful to health.If we are talking about a long diet, then you can't be 100% safe.Excavation, protein forms uric acid, which must be removed from the body.Due to the large amount of protein, the kidneys should function particularly faster, and this can damage them or worsen existing kidney problems.(Ducan's opinion: Using a large amount of water will help the kidneys work more efficiently).The exclusion from the diet of whole groups of products, namely cereals and fruits, can expose you to the risk of lack of food.In addition, by adhering to Ducan's diet, you can suffer from hibernation, smell from your mouth and dry mouth.All of these are side effects of a low fuel diet.
How much does this diet correspond to the adopted principles of diet?
- Fat as Ducan's diet, we get about 20% of fat calories, this diet has no high government recommendations, which recommends from 20% to 35% of calories directly from fats.
- Protein.The Ducan diet exceeds 35%stated by the government, as in this diet the number of calories received from proteins is 40%.
- Carbohydrates.Neither the "attack" phase nor the "navigation" corresponds to the recommendation, according to which it is necessary to obtain from 45% to 65% of carbohydrate calories.They stopped with 27% and 38% respectively.However, the "consolidation" phase, during which there are more carbohydrates, meets the required 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 you are African -American, or you have hypertension, diabetes or chronic kidney disease, your rate is reduced to 1,500 mg.In the "attack" stage, the Ducan diet greatly exceeded the recommended rate and reached 3900 mg.In the "navigation" phase, this figure is 1600 mg, and in the "Consolidating" phase - 2300 mg.
- Other nutrients.The 2010 nutrition manual calls "their nutrients, which is 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.This amount that will help you have a sense of satiety and promotes the right digestion.The "attack" phase gives us only 4 g;"Navigation" - 11 g;"Consolidation" - 26 g.
- Potassium.A sufficient amount of this nourishing 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 4700 mg from food.(Bananas are rich in potassium, but you should eat at least 11 pieces a day) Most Americans lack potassium.When analyzing different stages of the Ducan diet, everyone was close to a daily purpose.
- Calcium.Calcium is important not only for bones but also for blood vessels and muscles.Most Americans also have calcium deficiency.Women and all those who for 50 must be carefully monitored with calcium.The recommended rate is 1000 - 1300 mg daily.Ducan's diet is easily followed by this recommendation, 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 accurate metabolism in the body.Ducan's diet exceeds this rate.
- Vitamin D. People who do not get a sufficient amount of sunlight should particularly follow the recommendations of 15 mg of vitamin a day.This vitamin reduces the risk of bone fractures.None of the stages of the Dukan diet is in line with the recommendations.
Recommended additions?And although this is not considered the "official" part of the diet, however, you can get polyvitamins or omega-3s from fish oil.
Is it easy to follow this diet?
How much do you like to follow the rules?If you like when you tell what to do, whether or not it is difficult, then Ducan's diet was created specifically for you.Despite the fact that the stages are short, however, it is very difficult for them to follow.Therefore, do not underestimate your will.
Advantage:
There are many dishes recipes and they are quite simple.Alcohol in the early stages of the diet is completely prohibited.Internet support is also offered.There are stores that offer to buy already packaged products and additives. Recipes: books, pages, social networks - everyone offers food recipes with a high protein content and low fat content.
Food outside the house.Food in restaurants is 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 yourself vegetables.Just make sure the chef does not add sunflower oil to them, or worse, butter.If you can't resist the dessert, Ducan offers to order coffee or take yogurt with you.
Alcohol is forbidden at all until you reach the third phase of the diet, when you can drink a glass of wine or a can of beer with your "festive" dish. Time saving.Without time saving, if you do not hire someone who will make you a food plan, you will buy food and cook it. Moreover.In forums and internet conversations, you can communicate with people like you.For a fee, you can get an individual program and an internet course for losing overweight.Ducan diet products are also available online. A feeling of satiety.Experts emphasize the particular importance of a feeling of satiety.You will never be hungry, adhering 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 in this diet, to have certain restrictions on food and special preferences?
Some people have difficulty with this diet.
Vegetarian
Since Ducan's diet means using meat, it can seem especially difficult for vegetarians.In the first phase, you will need to eat a lot of Tofu and Seytan to achieve the necessary level of protein.Dukan also recommends drinking soybean meat, milk, yogurt and vegetarian hamburgers.In the second stage, it is worth adding even 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 oats.
Low salt
Just be attentive to products with a high sodium content.You should stay below the recommended sodium level.Avoid shrimp and salt jokes, and everything will be fine.
Hive food
You can easily use only hive ingredients.
Free food
Here, your food preferences depend only on you.
What is the role of physical exercise in Ducan's diet?
Physical activity is extremely preferable.Quick 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-3, stage 20 minutes-4.Duukan also has recommendations for training of abdomen, wings, arms and buttocks.
What are you going to eat
It depends on the phase.During the first two weeks, protein will be your best friend.Allowed products include: low beef, beef, pork, venion;liver and language;fish;molluscs;low bacon bird, turkey and chicken;eggs;Vegetable protein, for example, Tofu and Seytan;Milk products with packets and oats.During the later stages, it is worth adding vegetables, fruits, whole grain bread, cheese and flour products (pasta and kinwa) in your diet.One or two dishes "rest" are also allowed.At the end of the diet, you are allowed to eat anything, provided that one day a week you eat only food with a high protein content.
The approximate menu
Below is a diet for one day at each stage of the diet ("attack" and "navigation").Although technically all the tips presented here were subjected to special nutrient analysis, your personal food plan may differ from what is presented below.Despite the fact that Ducan's diet does not provide an energy plan for the "Consolidation" phase, its possible option is shown below.For the "stabilization" phase, an individual plan based on personal preferences is assumed.
Stage "attack"
breakfast
- 220 ml of coffee with an artificial sweetener of your choice
- 220 g of poor yogurt
- oat
Light snack (if you are hungry)
- 110 g curd cheese
DINNER
- An egg on the steep with mayonnaise in herb
- 140 g of meat (steak)
Snack
- 110 g of poor yogurt
DINNER
- 450 g of herb shrimp
- 220 g chicken cutting
- Dukan
- Lots of water
"Navigation" phase
breakfast
- 220 ml of coffee with an artificial sweetener of your choice
- 220 g of poor yogurt
- oat
Light snack (if you are hungry)
- 110 g curd cheese
DINNER
- Salad with salad
- casserole
- holder
Light meal
- 120 g of weak yogurt
DINNER
- Cucumbers (hot or cold)
- 220 g Marengo chicken
- Vanilla
- Lots of water
Stage "Consolidation"
breakfast
- 220 ml of coffee with an artificial sweetener of your choice
- 220 g of poor yogurt
- oat
- 2 slices of whole grain bread with 2 teaspoons of light oil
Light snack (if you are hungry)
- 110 g curd cheese
- 1 apple
DINNER
- Salad with salad
- casserole
- holder
Meal
- 120 g of poor yogurt
- 42 g cheese cheese
DINNER
- Cucumbers (hot or cold)
- 220 g Marengo chicken
- 220 g quinoa prepared
- Vanilla
- Lots of water