In this article, we will analyze Ducan's diet and tell you the effectiveness and whether this diet needs to be scared or you can follow it safely to lose weight.Purpose of the diet: Losing weight, protein diet: 10% - 35% Cala daily norms are contained in protein.It looks like the popular Atkins and Paleo diet.
Declare:You will lose up to 4.5 kg in the first week and continue to lose weight 1-2 kg next week until you achieve your goals.All this time you will eat a lot of food as you want (of course, only the products are allowed).If you follow these rules, you will never gain weight too.
Theory:Counting Calia is not a way to lose weight.But protein - Yes.Protein is a powerful source to lose weight.Protein contains very little calories compared to carbohydrates, and it is much longer digested.When the protein forms the basis of a diet, fast weight loss does not force itself.Limitations of carbohydrates, the main source of body energy, forcing our body to use another source of energy - fat.Strict people according to their food plan can sometimes pamper themselves with a small amount of bread, cheese and fruit.Such motivation is enough for those who want to lose weight and should be a strict diet.
How does Ducan diet work?
Giving and fighting
- Eat everything you want
- Energy
- Multiple rules
- May not justify yourself
Diet phase of Ducan
Be ready for a large number of rules.All four stages of the Dukan diet, named after the French doctor Pierre Dukan - the creator of it, it is very difficult for what can be eaten and what cannot be.Even a little missing can destroy the achieved results.You will move from the stage, everything you can eat, the attacking phase of Muslims, to the stage of Cruise Cruise ((replacement,), only allows certain vegetables to certain days of the week. In the third stage, reinforce online (correction), you can add more products to your diet, such as the end of the cheese and bread.You are relatively free in choice.
"Attack":This period of the diet is the dream of any gourmet.You can eat everything you want in most: low beef, veal, pork, deer meat;Liver and tongue;fish;Soft body;bird;low ham, turkey and chicken;egg;Plant protein, for example, tofu and setan;Low dairy products;Water and drinks are not other drinks (even soda in diet);and 1.5 tablespoons of oatmeal bran.In spices and herbs, it should be avoided.Do you want anything else?It will not work to cheat.Even a small concession to himself can work through the needle ball, Dukan Dukan warns.
The first phase lasts from one to ten days, depending on the number you want to decrease.For most people who need to reset 9 to 18 kg - the first phase usually lasts five days.The weight loss in this case is 2-3 kg according to Ducan.
"Yacht":At this stage, starchy -free vegetables (cucumbers, mushrooms, tsukkini, pepper and green salad) are brought back to the diet.However, Ducan recommends that you alternate one day in the Muslim attack period, meaning pure protein, with a day of the second phase (protein + vegetables).You can also try alternating five days of each stage.The indicator of oatmeal will increase a bit and will be 2 tablespoons.You will reduce from 1 to 2 kg per week according to Ducan.Continue to change these two stages until you achieve the desired weight.
"Consolidation":Now it is necessary to maintain the weight achieved.At this stage, you are very vulnerable, because at any time you can gain weight again, Dukan said.The only exit is the stage of merging online, which will last 5 days for each decrease of 0.5 kg of weight.This means that people who drop from 9 to 18 kg will be at this stage from 100 to 200 days.Now you can mix proteins and vegetables as you want.In addition, every day you need to eat part of the fruit, two slices of whole grain bread and 40 g of cheese.In addition, every week you can eat two parts of starch products, such as pasta, three parts of meat (lamb, fried pork, bacon) and one or two dishes on the holiday season when you can eat everything you want.The daily standards in 2 tablespoons of oatmeal remain unchanged.
You still need to return to the Viking's attack stage once a week.
"Stable unchanged":Free!(Almost) Now you can eat everything you want 6 days a week, do not forget what you have learned in the "unified" process.A mandatory requirement is 3 tablespoons of oatmeal bran.Saturday is a protein day.However, it limits the consumption of products from the list of permitted products.As the name of this stage shows, this period will exist throughout life.
Duration of the stages
| Weight should be reduced* | 1. Attack | 2 | 3. Overcoming |
| 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 can and what cannot be eaten in Ducan's diet
Protein in large quantities, which is Ducan's diet, products allowed can be selected any product that does not contain carbohydrates and fat.You can rely 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 can never break the rules.For example, in the first stage, nothing but allowed protein products, less products, low -Calorie drinks and small amounts of oat bran.Any other carbohydrates, such as bread and sweets, are banned.
Can: Eat oat bran
You will start with 1.5 tablespoons a day at the first stage of the diet and end with 3 tablespoons.Pierre Ducan, a doctor and creator of this diet, says this will help you feel better, reduce cholesterol and slow down the absorption of sugar and fat.
Will I lose weight?
It's hard to say.No clinical research on Ducan's diet has been conducted.The online survey in 2010, of which 1,525 participated, showed that people lost the average 7 kg in the first two stages of the diet.That is, it is possible to eliminate excess weight in this diet.
Is Ducan's diet for the cardiovascular system useful?
It is unable to understand.In the survey described above, some people claimed that their cholesterol and triglyceride levels were still at the same level or improved.However, these data are different from the actual evidence.Overall, experts in cardiovascular diseases recommend diet, based on fruit, vegetables and seed fiber, and does not contain saturated fat and salt.
Can Ducan's diet prevent or control diabetes?
Unknown.
Warning: Overweight is considered one of the biggest risk factors for patients with type 2 diabetes. With this diet condition, you will help you lose weight, chances of developing diabetes will decrease. Control: This power plan, at least in the early stages, unlike the diet plan proposed by the US Association, focusing on fruits, vegetables and whole grains.In the later stage, you should make sure that your daily diet coincides with your doctor's recommendations.
Is there a health risk?
A short diet with high protein content and low carbohydrate content is not harmful to health.If we are talking about a long diet, you can be 100%confident.Peaches, proteins form uric acid, should be removed from the body.Due to a large amount of protein and kidneys, it should work especially faster and this can damage them or worsen current kidney problems.(Ducan's opinion: Using a large amount of water will help the kidneys work more effectively).Eliminating from the diet of all product groups, namely cereals and fruits, can make you at risk of lack of food.In addition, adhering to Ducan's diet, you may be indifferent, smelled from your mouth and dry mouth.All of these are the side effects of low diet.
How much is this diet corresponding to the principles of the diet?
- Fat.Because according to Ducan's diet, we receive about 20% of the fat calories, this diet has no high recommendations from the Government, which recommends from 20% to 35% of the calories directly from fat.
- Protein.The Ducan diet exceeded 35%was declared by the government, because in this diet, the number of calories obtained from protein was 40%.
- Carbohydrate.The whole stage of Viking's attack, nor is Cruise Cruise, corresponding to the recommendation, accordingly, it is necessary to receive 45% to 65% of carbohydrates.They stopped by 27% and 38% respectively.However, the composite stage of the Viking people, including more carbohydrates, meet the necessary indicators.
- Salt.Most Americans consume a lot of salt.The proposed daily norm is 2300 mg.However, if you are over 51 years old, or you are African -American, or you have hypertension, diabetes or chronic kidney disease, your standard drops to 1,500 mg.At the Viking's attack stage, Ducan's diet, exceeded the recommended norm and reached 3900 mg.During the journey stage, this figure is 1600 mg and at the consolidation stage of Cameron - 2300 mg.
- Other nutrients.Nutrition guidance in 2010 calls their nutrients, which is worth worrying, because most Americans do not have enough quantity or more of them:
- Fibers.The proposed daily norm for adults is 22 - 34 g.It is this money that will help you feel full and promote appropriate digestion.The Viking's attack stage only gives us 4 g;"Cruise" - 11 g;"Consolidation" - 26 g.
- Potassium.A sufficient amount of this nutritional factor prevents hypertension, bone loss and reduces the risk of kidney stones.It is not easy to get the recommended daily price of 4700 mg from food.(Banans are rich in potassium, but you have to eat at least 11 pieces a day) Most Americans lack potassium.When analyzing the different stages of the Ducan diet, all are close to the daily goals.
- Calcium.Calcium is important not only for bones, but also for blood vessels and muscles.Most Americans also lack calcium.Women and all of the 50 people should be monitored especially carefully by calcium.The proposed target is 1000 - 1300 mg per day.Ducan's diet is easy to follow this recommendation, as it includes a large number of low dairy products.
- Vitamin B-12.Adults need to consume 2.4 mg of nutrients every day.This vitamin is especially important for accurate metabolism in the body.Ducan's diet exceeds this standard.
- Vitamin D. People who do not receive enough sunlight should especially follow the recommendations of 15 mg of vitamins per day.This vitamin reduces the risk of fractures.There is no stage of the Dukan diet, in accordance with the recommendations.
Supplemented proposed?And although this is not considered an official part of the diet, however, you can use polyvitamin 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 is difficult or not, the diet of Ducan has been created for you.Although the reality is short stages, however, it is difficult for them to follow.Therefore, do not underestimate your will.
Advantages:
There are many recipes and they are quite simple.Alcohol in the early stages of the diet is completely banned.In addition, online support is provided.There are stores provided to buy packaged products and additives. Cooking recipes: Books, websites, social networks - all provide food recipes with high protein content and low fat content.
Food outside the house.Foods in the restaurant are allowed if you eat food from the list of allowed.If in the first phase of the diet, try to steal with shrimp.In the second phase, you can order yourself.Just make sure the chef does not add sunflower oil, or even worse than butter.If you can't resist dessert, Ducan offers coffee or yogurt.
Ale.It is banned 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. Save time.Do not save time, unless you hire a person to make you a food plan, buy food and cook it. Besides.On online forums and conversations, you can communicate with people like you.For a fee, you can get a personal program and an online course on excess weight loss.Ducan Diet products are also available on the Internet. A full feeling.Experts emphasize the special importance of a sense of satisfaction.You will never starve to death, adhering to this diet. Taste.So you cook everything yourself, then if you don't like something, no one is to blame.In the absence of spices and traditional oils, you will want to use all the herbs and spices are allowed.
Can sit in this diet, have certain limitations in nutrition and special interests?
Some people have difficulty with this diet.
Vegetarian
Because Ducan's diet implies the use of meat, it seems particularly difficult for vegetarians.In 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 soybeans, milk, yogurt and vegetarian hamburgers.In the second stage, it is worth adding more vegetables to your daily diet.
Without gluten
Ducan's diet is based on non -gluten products, such as eggs, meat and vegetables.It is also worth buying non -gluten oatmeal bran.
Low salt content
Just pay attention to products with high sodium content.You need to be below the recommended sodium level.Avoid people who shake shrimp and salt, and everything will be fine.
Kosher food
You can only easily use Kosher ingredients.
Free food
Here, your food hobby depends only on you.
What is the role of physical exercises on diets of Ducan?
Physical activity is extremely suitable.Quick walking is Ducan's favorite exercise: 20 minutes a day in the first stage of the diet, 30-60 minutes in the second phase, 25 minutes-3 period, 20 minutes-4.Duukan also recommends training abdominal, hips, arms and buttocks.
What will you eat
Depends on phase.In the first two weeks, the protein will be your best friend.The products are allowed to include: low beef, veal, pork, deer meat;Liver and tongue;fish;Soft body;bird;low ham, turkey and chicken;egg;Plant protein, for example, tofu and setan;Low dairy products and oat bran.In the next stages, it is worth adding vegetables, fruits, whole grain bread, cheese and flour products (pasta and kinwa) to your diet.One or two "holidays" are also allowed.At the end of the diet, it is allowed to eat anything, provided that one day a week you will only eat high protein foods.
The menu is close
Below is a diet in a day at each stage of the diet (Muslim attack and the journey on board).Although technically, all the tips presented here are analyzed in special nutrients, your personal food plan may be different from what is presented below.Despite the fact that the diet of Ducan, does not provide an energy plan for the consolidated stage on the internet, its possible options are presented below.For the stable phase of the Viking people, a personal plan based on a hypothetical personal preference.
The "attack" phase
Breakfast
- 220 ml of coffee with artificial sweeteners you choose
- 220 g of skim yogurt
- Cran Oat
Light snack (if you are hungry)
- 110 g cheese Skim cottage
Dinner
- An egg in the slope with mayonnaise on herbs
- 140 g of meat (steak)
Easy snacks
- 110 g of skim yogurt
Dinner
- 450 g shrimp with herbs
- 220 g of chicken
- Dukan egg cream
- Lots of water
"Journey" stage
Breakfast
- 220 ml of coffee with artificial sweeteners you choose
- 220 g of skim yogurt
- Cran Oat
Light snack (if you are hungry)
- 110 g cheese Skim cottage
Dinner
- Salad leaves with sauce
- Casserole
- Custard
Snack
- 120 g of skim yogurt
Dinner
- Cucumber (hot or cold)
- 220 g of mirengo chicken
- Vanilla cream
- Lots of water
The "consolidated" stage
Breakfast
- 220 ml of coffee with artificial sweeteners you choose
- 220 g of skim yogurt
- Cran Oat
- 2 slices of whole bread with 2 teaspoons with light oil
Light snack (if you are hungry)
- 110 g cheese Skim cottage
- 1 apple
Dinner
- Salad leaves with sauce
- Casserole
- Custard
Snack
- 120 g of skim yogurt
- 42 g chedder
Dinner
- Cucumber (hot or cold)
- 220 g of marego chicken
- 220 g quinoa has prepared
- Vanilla cream
- Lots of water