In this sightseeing article, we will analyze Ducan’s diet and tell you how effective and whether this diet needs to be afraid or you can safely follow it in order to lose weight.The purpose of the diet: to lose weight, the protein diet: 10% - 35% of the daily calorie norm is contained in proteins.Looks like the popular 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 weeks until you reach the goal.All this time you will eat as much food as you want (of course, only permitted products).If you follow these rules, you will never gain excess weight again.
Theory:Calia counting is not a path to weight loss.But the protein - yes.Protein is a powerful source for losing weight.The protein contains very few calories compared to carbohydrates, and it is digested much longer.When the protein forms the basis of the diet, fast weight loss does not force itself.The limitation of 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 pamper themselves 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?
For and against
- Eat everything you want
- Gives energy
- Many rules
- may not justify himself
Stages of Ducan's diet
Get ready for a large number of rules.All four phases of Dukan’s diet, so named after the French doctor Pierre Dukan - its creator, are very difficult in terms of what can be eaten and what is impossible.Even the slightest miss can destroy the already achieved result.You will move from the phase “everything that you can eat”, the “attack” phase, to the “cruise” phase (“alternation”), which allows only certain vegetables on certain days of the week.At the third stage, “consolidation” (“fixing”), 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, with the exception of a few very important and special rules.
"Attack":This stage of the diet is the dream of any gourmet.You can eat everything you want in big portions: low -fat beef, veal, pork, venison;liver and tongue;fish;mollusks;bird;low -fat ham, turkey and chicken;eggs;vegetable protein, for example, tofu and Seytan;low -fat dairy products;water and other non -calorie drinks (even dietary soda);and 1.5 tablespoons of oat bran.In spices and herbs, it is recommended to avoid monotization.Do you want something else?It will not work to cheat.“Even a small concession to himself can have the effect of piercing the balloon with a needle,” Dukan warns.
The first stage lasts from one to ten days, depending on how many kilograms you want to drop.For most people - who needs to reset from 9 to 18 kg - the first stage usually lasts 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, tsukkini, pepper and green salad) are returned to the diet.Nevertheless, Ducan recommends alternating one day of the “Attack” phase, that is, pure protein, with one day of the second stage (protein + vegetables).You can also try the alternation of five days of each stage.The norm of oatmeal will rise a little and will be 2 tablespoons.You will drop from 1 to 2 kilograms per week according to Ducan.Continue to change these two phases until you reach the desired weight.
"Consolidation":Now it is necessary to maintain the weight achieved.At this stage, you are very vulnerable, since at any time you can gain weight again, says Dukan.The only way out is the stage of “consolidation”, which will last 5 days for each dropped 0.5 kg of weight.This means that those who dropped from 9 to 18 kg will be at this stage from 100 to 200 days.Now you can mix proteins and vegetables as you like.In addition, every day you need to eat one portion of fruit, two slices of bread from whole grain and 40 g of cheese.Also, every week you can eat two portions of starchy products, such as pasta, three portions of meat (lamb, fried pork, bacon) and one or two “holiday” dishes when you can eat everything you want.The daily norm 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, not forgetting what you learned in the process of "consolidation".A mandatory requirement is 3 tablespoons of oat bran.The seventh day is a protein day.However, it limits the consumption of products from the list of permitted products.As the name of this phase suggests, this stage will last all life.
The duration of the stages
| The weight that needs 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 can not be eaten on Ducan's diet
Proteins in large quantities, which is the Ducan diet, the allowed products can be chosen any that do not contain carbohydrates and fats.You can lean on protein.This is especially true for the first days.Products with a high protein content, such as beef, pork, turkey and chicken, are recommended to eat in unlimited quantities.You can never break the rules.For example, at the first stage, there is nothing but permitted protein products, low -fat products, low -calorie drinks and a small amount of oat bran.Any other carbohydrates, such as bread and sweets, are prohibited.
Can: eat oat bran
You will start with 1.5 spoons per day at the first stage of the diet and end with 3 tablespoons.Pierre Ducan, a French doctor and creator of this diet, says that this will help you feel more well -fed, reduces cholesterol and slows down the absorption of sugar and fat.
Will I lose weight?
It's hard to say.No clinical studies on Ducan’s diet were conducted.The 2010 online survey, in which 1,525 people took part, showed that people lost an average of 7 kg in the first two stages of diet.That is, it is quite possible to throw off excess weight on this diet.
Is Ducan's diet for the cardiovascular system useful?
It is incomprehensible.During the survey described above, some stated that their level of cholesterol and triglyceride either remained at the same level or improved.However, these data are far from true evidence.In general, experts on cardiovascular diseases recommend diets, which are based on fruits, vegetables and grain fiber, 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 at 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 ensure that your daily diet coincides with the recommendations of the doctor.
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% confident.Digging, the protein forms uric acid, which should 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.(Ducan's opinion: using a large amount of water will help the kidneys work more efficiently).The exclusion from the diet of entire groups of products, namely cereals and fruits, can expose you to the risk of food deficiency.In addition, adhering to Ducan’s diet, you can suffer from lethargy, smell from your mouth and dry mouth.All these are side effects of a low -carb diet.
How much does this diet correspond to the adopted dietary principles?
- 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% of calories directly from fats.
- Protein.Ducan diet exceeds 35%declared by the government, since on this diet the number of calories obtained from proteins is 40%.
- Carbohydrates.Neither the “attack” phase, nor the “cruise” corresponds 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 “consolidation” phase, during which there are more carbohydrates, meets the required indicators.
- Salt.Most Americans consume a lot of salt.The recommended daily norm is 2300 mg.However, if you are more than 51 years old, or you are an African American, or you have hypertension, diabetes or chronic kidney diseases, your norm is reduced to 1,500 mg.At the “attack” stage, Ducan’s diet much exceeded the recommended norm and amounted to 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 is due to which it is worth it to get worried”, since most Americans have an insufficient number of one or more of them:
- Fiber.The recommended daily norm 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 nutrient 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.(Banans are rich in potassium, but you must eat at least 11 pieces per day) Most Americans have a lack of potassium.When analyzing various phases of Ducan’s diet, they were all close to a 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 everyone who for 50 should be especially 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 need to consume 2.4 mg of this nutrient daily.This vitamin is especially important for the correct metabolism in the body.Ducan's diet exceeds this norm.
- Vitamin D. People who do not receive a sufficient amount of sunlight should especially 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 is consistent with the recommendations.
Recommended supplements?And although this is not considered the “official” part of the diet, nevertheless, you can 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, regardless of whether it is difficult or not, then Ducan’s diet was created specifically for you.Despite the fact that the phases are short, nevertheless, it is very difficult for them to follow.Therefore, do not underestimate your willpower.
Advantage:
There are a lot of recipes of dishes and they are quite simple.Alcohol in the first stages of the diet is completely prohibited.Also, online support is provided.There are shops that offer to purchase already packaged products and additives. Recipes: books, site, social networks - all of them offer 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 permitted list.If in the first phase of the diet, try a steak with shrimp.During the second phase, you can order yourself vegetables.Just make sure that the chef did not add sunflower oil to them, or even worse, butter.If you cannot 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 can of beer with your "festive" dish. Time saving.No time saving, unless you hire someone who will make you a food plan, buy food and cook it. Additionally.On online forums and chats, you can communicate with people like you.For a fee, you can get an individual program and an online course on loss of excess weight.Ducan diet products are also available on the Internet. A feeling of satiety.Experts emphasize the particular importance of a feeling of satiety.You will never starve, 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 seasonings and oils, you will want to fully use the allowed herbs and spices.
Is it possible to sit on this diet, having certain restrictions on nutrition and special preferences?
Some people have difficulties with this diet.
Vegetarians
Since Ducan's diet implies the use of meat, it may seem especially difficult for vegetarians.At the first stage, you will have to eat a lot of tofu and Seytan to achieve the necessary level of protein.Dukan also recommends drinking soy meat, milk, yogurts and vegetarian hamburgers.At the second stage, it is worth adding even more vegetables to your daily diet.
Without 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.
With low salt content
Just be attentive to products with a high sodium content.You need to remain below the recommended sodium level.Avoid shrimp and salt shakers, and everything will be fine.
Kosher food
You can easily use only kosher ingredients.
Free food
Here, your food preferences depend only on you.
What is the role of physical exercises on Ducan's 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 training the abdomen, hips, arms and buttocks.
What will you eat
Depends on the phase.During the first two weeks, the protein will be your best friend.The permitted products include: low -fat beef, veal, pork, venison;liver and tongue;fish;mollusks;bird;low -fat ham, turkey and chicken;eggs;vegetable protein, for example, tofu and Seytan;low -fat dairy products and oat bran.During the subsequent phases, it is worth adding vegetables, fruits, whole grain 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 eat only food with a high protein content.
Approximate menu
Below is a diet for one day at each stage of the diet (“attack” and “cruise”).Although technically all the tips presented here were subjected to special nutrient analyzes, your personal food plan may differ from what is presented below.Despite the fact that Ducan’s diet does not offer a power plan for the “consolidation” stage, its possible option is presented below.For the stage of “stabilization”, an individual plan based on personal preferences is assumed.
Phase "Attack"
Breakfast
- 220 ml of coffee with an artificial sweetener of your choice
- 220 g of skim yogurt
- Oat bran
Light snack (if you are hungry)
- 110 g of skim cottage cheese
Dinner
- One egg in steep with mayonnaise on herbs
- 140 g of meat (steak)
Easy snack
- 110 g of skim yogurt
Dinner
- 450 g of shrimp with herbs
- 220 g chicken cutlets
- Custard cream Dukan
- A lot of water
Phase "Cruise"
Breakfast
- 220 ml of coffee with an artificial sweetener of your choice
- 220 g of skim yogurt
- Oat bran
Light snack (if you are hungry)
- 110 g of skim cottage cheese
Dinner
- Leaf salad with sauce
- Casserole
- Custard
Light meal
- 120 g of skim yogurt
Dinner
- Cucumbers (hot or cold)
- 220 g of Marengo chicken
- Vanilla cream
- A lot of water
Phase "Consolidation"
Breakfast
- 220 ml of coffee with an artificial sweetener of your choice
- 220 g of skim yogurt
- Oat bran
- 2 slices of whole grain bread with 2 teaspoons with light oil
Light snack (if you are hungry)
- 110 g of skim cottage cheese
- 1 apple
Dinner
- Leaf salad with sauce
- Casserole
- Custard
Light meal
- 120 g of skim yogurt
- 42 g cheese Chedder
Dinner
- Cucumbers (hot or cold)
- 220 g of Marengo chicken
- 220 g of prepared quinoa
- Vanilla cream
- A lot of water