Many people want to lose weight quickly.Still, a quick weight loss can be difficult to achieve and maintain the results is even harder.
Pierre Dukan claims that he created a quick diet that allows you to get a permanent weight loss without hunger.
We have prepared a detailed overview of the Ducan's diet, explaining everything you need to know.
What is Ducanova nutrition?
Ducanska diet is a high protein diet and low carbohydrate content, which is divided into 4 phases.
The diet was created by dr.Pierre Dukan, a French general practitioner of general practitioners who specializes in weight management.
The doctor created a diet in the 1970s, inspired by the patient's successes with a difficult stage of obesity.This patient said he could deduct almost every food, due to loss of weight, but he cannot reject meat.
Pierre has created a suitable diet for the patient, which became one of the most popular in the world.
After many of his patients experienced impressive results in weight loss, dr.Dukan announced a book Diet Dukan, was published in 2000. years.
Finally, the book was published in 32 countries and became a bestseller.According to reviews, she helped people achieve fast and easy weight loss without hunger.
The ducanska diet has similar characteristics, with a diet of StyleMan and Atkins - all created a high protein diet with low carbs.
Basic principles of eating
Diet has four phases: two phases of weight loss and two phases of weight conservation.
The diet begins with calculating your "true" weight based on your age, history of weight loss and other factors.
Length of staying in each phase depends on how much weight you need to lose to achieve "true" weight.
Four Stages of Dukan Diet
1. The attack phase (1-7 days)
Start a diet using unlimited skinny protein plus 1.5 tablespoons oatmeal in the day.
2. Stage of cruises (1-12 months)
Alternate one day on skinny proteins with a skinny day on squirrel and vegetables that do not contain starch, plus 2 tablespoons oatmeal every day.
3. Consolidation phase (variable)
Unlimited implemented proteins and vegetables, some carbohydrates and fats, one day a week of skinny proteins and 2.5 tablespoons of the `О От.You have to do this within 5 days in each 0.45 kg lost in stages 1 and 2.
4. Stabilization phase (unspecified)
It implements the basic recommendations of the consolidation phase, but the rules can be weakened until the weight remains stable.OAT Bran increases to 3 tablespoons per day.
Which products should be included in a diet?
Each phase of the Ducan's diet has its own form.Here's what you are allowed to eat during each of the phases:
Attack phase
The attack phase is mainly based on high products, as well as several additional ones that provide minimum calories:
- Lenten beef, veal, game and other game.
- Lenten pork.
- A leather without a skin.
- Liver, kidneys and language.
- Fish and mollusks (all kinds).
- Eggs.
- Long-milk products with low dairy products (limited 1 kg per day): milk, yogurt, cottage and ricot.
- Tofu and tempo.
- Seytan (replacement for meat from wheat gluten).
- 1.5 tablespoons oatmeal daily (required).
- Unlimited number of artificial sweeteners, Shirataki noodles and Diet Jelly.
- A small amount of lemon juice and acidic cucumbers.
1 teaspoon of oil per day for lubrication of the pan.
At least 1.5 liters of water per day (required).
Stage of cruises
This phase is every two days.
On the first day of the diet is limited by products from the attack phase.On the second day, it is allowed to consume products from the attack phase and the following vegetables:
- Spinach, cabbage, salad and other greenery leaves.
- Broccoli, cauliflower, cabbage and cabbage in Brussels.
- Sweet pepper.
- Asparagus.
- Artichokes.
- Eggplant.
- Cucumbers.
- Celery.
- Tomato.
- Mushrooms.
- Green beans.
- Onion, onion and onion.
- Zucchini.
- Bundek.
- An opening.
- 1 part of carrots or beets per day.
- There are 2 tablespoons of oatmeal per day (required).
No other vegetables or fruits allowed.In addition to 1 teaspoon of oil in the salad dressing or for lubrication of the pan, fat should not be added.
Consolidation phase
In the consolidation phase, it is recommended to mix all products from the attack and cruise phase list together with the following:
- Fruit: 1 part of the fruit daily, for example, 1 cup of berries or chopped melons;1 average apple, orange, pear, peach, or nectarine;2 kiwi, plum or apricot.
- Bread: 2 slices of the entire grain bread per day, with a small amount of oil with low fat content.
- Cheese: 1 part of cheese (40g) per day.
- Starch: 1-2 Parts of starch per week, for example, 225 grams of pasta and other cereals, corn, beans, legumes, rice or potatoes.
- Meat: fried lamb, pork or ham 1-2 times a week.
- Festive dishes: Two "ceremonial dishes" per week, including one snack, one main course, one dessert and one glass of wine.
- Protein: One day a week on "clean protein", only products from the attack phase are allowed.
OAT Dam: 2.5 tablespoons of the carved dam day (required).
Stabilization phase
Stabilization phase is the final phase of the Ducan nutrition.Everything is related to maintaining improvements achieved in the earlier stages of the diet.
No products are prohibited, but there are several principles:
- Use the consolidation phase as a base basis for electricity planning.
- Continue one day of the week to do "pure protein" day.
- You never climb on an elevator or escalator when you can climb the stairs.
- Oat Bran - Your friend.Take 3 teaspoons every day.
Approximate menu on Ducan's diet
In addition to the product available to everyone, dr.Dukan promotes his own line.Ducan products include Bran, noodles, flour and tea.
Attack phase
Breakfast
- Low -fat Cottage with 1.5 tablespoons oatmeal, cinnamon and sugar replacement.
- Coffee or tea with low substances of milk and sugar.
- Water.
Dinner
- Chicken frying.
- Shirataki noodles prepared on the broth.
- Diet Jelly.
- Cold tea.
Dinner
- Lenten beefsteak and shrimp.
- Diet Jelly.
- Coffee without caffeine or tea with low milk and sugar substitutes.
- Water.
Stage of cruises
Breakfast
- Eggs of 3 eggs.
- Cut a tomato.
- Coffee with low milk and sugar substitutes.
- Water.
Dinner
- Fried chicken, mixed herbs with low sauce sauce, vinaigrette.
- Greek yogurt, 2 tablespoons oatmeal and sugar substitutes.
- Cold tea.
Dinner
- Fillet with salmon baked.
- Broccoli and cauliflower steamed.
- Diet Jelly.
- Coffee without caffeine with low replacement milk and sugar.
- Water.
Consolidation phase
Breakfast
- Omelet is made of 3 eggs, 40 g cheeses and spinach.
- Coffee with low milk and sugar substitutes.
- Water.
Dinner
- Puretine sandwich for 2 slices of full wheat bread.
- Half cup cottages with 2 tablespoons of oatmeal, cinnamon and sugar replacement.
- Cold tea.
Dinner
- Fried pork.
- Tsukini frying.
- 1 average apple.
- Coffee without caffeine with low replacement milk and sugar.
- Water.
Is the Ducan's diet based on science?
There are no such quality research on Ducan's diet.
However, one study of women from Poland was accompanied by Dyukan's diet showed that they received about 1000 calories and 100 g of protein a day, while lost 15 kg in 8-10 weeks.
In addition, many studies show that the second high protein diet with low carbohydrates have significant benefits for weight loss.
There are several factors that contribute to losing weight during high diets.
One of them is increasing the number of calories burned during gluconegenesis.This is a process in which proteins and fats have been turned into glucose, when carbohydrates are limited and protein consumption is large.
The metabolism level increases significantly after eating proteins but after the food of carbohydrate or fat.This makes the body feel satiety.
Protein reduces hormone hormone production and increases the activity of saturation hormones, so you eventually eat less.
However, the Ducan's diet differs from many related diets.It is also limited by carbohydrates and fats.This is a high protein, low diet with low and low.
The excusing fat restriction on a low diet with a high protein content to reduce weight and health is not based on science.
In one study, people who have consumed a fat with a high protein content, with low carbohydrate content, burned on average 69 calories more than those who escaped fat.
At the initial phases of the Ducan's diet, there is also small fiber, despite the fact that the daily part of an oatman is obliged.
Part 1.5 to 2 tablespoons of the oatband contains less than 5 grams of fibers, which is a small amount, which is bad for health.
Moreover, several healthy fiber sources, such as avocados and nuts, are not included in the diet, because Dr. Ducan considers too rich fats.
Is the Ducanska Secure Diet?
Ducanska nutrition is not studied.
But such problems are affected as a high protein content, especially its effect on the kidneys and health bones.
In the past, it believed that great protein consumption could lead to kidney damage.
But new studies have shown that a high-protein content diet is not harmful to people with healthy kidneys.
However, people who are likely to form kidney stones can potentially experience deterioration of health with high protein consumption.
Bone health will not worsen from a high diet, while the vegetables and fruits containing potassium.
In fact, recent studies show that high-protein diets actually has a beneficial effect on bone health.
People with kidney disease, gout, liver diseases or other serious diseases should be advised with their doctor who attend before the start of the diet.
Despite the fact that most people lose weight in the first 2 phases, the general diet is quite limited, especially the days of "clean protein".These days consist only of skinny proteins.
Stabilization phases include high carbohydrate products, bread, starch, but many healthy foods with high fat content are not included, which can be a bad idea.
The fat contained in plants and animal products make low health, more comfortable, more comfortable and adhered to the long-term.
Ducanska nutrition can be safe for most people, but people with certain health problems can have difficulty.
Dukanski diet can lead to a quick loss of weight.However, there are also a number of functions that make up their use in the long run.
In general, this is a fast diet for weight loss, but makes you avoid healthy food without need.