In this sightseeing article we will analyze Ducan's nutrition and tell you how effective and whether this diet must be afraid or you can safely follow it to lose weight.The purpose of nutrition: Losing weight, protein diet: 10% - 35% of the daily calorie norm are contained in protein.Looks like the popular Atkins and Paleo diet.
Opinion:You will lose up to 4.5 kg in the first week and will continue to lose 1-2 kg in the next few weeks until you reach the goal.During this time you eat as much food as you want (of course only approved products).If you follow these rules, you will never increase excess weight again.
Theory:Calia Counting is not a way to lose weight.But the protein - yes.Protein is a strong source for losing weight.The protein contains very few calories compared to carbohydrates and is digested for much longer.If the protein forms the basis of the diet, weight loss does not force itself faster.The restriction of the amount of carbohydrates, the main source of body energy, forces our body to use a different energy source - fat.Those who strictly follow their meal plan can sometimes spoil themselves with a small amount of bread, cheese and fruit.Such motivation is sufficient for those who want to lose weight and should be a strict diet.
How does Ducan's nutrition work?
For and against
- Eat everything you want
- Gives energy
- Many rules
- cannot justify
Stadiums of Ducan's diet
Get ready for a large number of rules.All four phases of Dukan's diet, named after the French doctor Pierre Dukan - his creator - are very difficult in relation to what can be eaten and what is impossible.Even the slightest failure can destroy the result already achieved.They change from the phase "Everything you can eat", the "attack" phase, to the "cruise" phase ("change"), which only enables certain vegetables on certain days of the week.In the third stage "consolidation" ("fixation") you can add other products such as cheese and bread to your diet.In the last stage of the "stabilization diet", they are relatively free in the choice.You can eat everything you want with the exception of some very important and special rules.
"Attack":This phase of diet is the dream of a gourmet.You can eat everything you want in large portions: low -fat beef, veal, pork, venison;Liver and tongue;Fish;Mollusken;Bird;Low -fat ham, turkey and chicken;Eggs;Plant protein, for example, Tofu and Seytan;low -fat dairy products;Water and other non -calories (even dietary soda);and 1.5 tablespoons of oat brane.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 for itself can have the effect of drilling the balloon with a needle," warns Dukan.
The first stage lasts from one to ten days, depending on how many kilograms you want to fall.For most people who have to be reset from 9 to 18 kg - the first stage usually takes five days.In this case, weight loss is 2-3 kg according to Ducan.
"Cruise":In this phase, vegetables that do not contain starch (cucumber, mushrooms, Tsukkini, pepper and green salad) are back to diet.Nevertheless, Ducan recommends being able to alternate a day of the "attack" phase, ie pure protein, with a second stage (protein + vegetables).You can also try out the change of five days of each phase.The standard of the oat flock will rise a little and 2 tablespoons.According to Ducan, they will fall from 1 to 2 kilograms per week.Change these two phases until you reach the desired weight.
"Consolidation":Now it is necessary to maintain the weight achieved.They are very vulnerable at this stage because they can grow again at any time, says Dukan.The only way out is the stage of the "consolidation", which takes 5 days for every drop of 0.5 kg.This means that those that fall from 9 to 18 kg will be 100 to 200 days at that time.Now you can mix proteins and vegetables as you want.You also have to eat a portion of fruit, two wholesale slices made of whole grain and 40 g cheese every day.In addition, you can eat two portions of strong products such as pasta, three portions meat (lamb, fried pork, bacon) every week if you can eat everything you want.The daily standard in 2 tablespoons of oat brane remains unchanged.
You still have to return to the “attack” phase again a week.
"Constant stabilization":Freedom!(Almost) Now you can eat everything you want 6 days a week and not to forget what you have learned in the process of "consolidation".An obligatory requirement is 3 tablespoons of oat brane.The seventh day is a protein day.However, it limits the consumption of products from the list of permissible products.As the name of this phase suggests, this phase will take all life.
The duration of the levels
| The weight that has to be dropped* | 1. Attack | 2. Change | 3 .. fixation |
| 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 that the Ducan diet is, the permissible products that do not contain carbohydrates and fats can be selected.You can rely on protein.This applies in particular to the first few days.Products with a high protein content such as beef, pork, turkey and chicken are recommended in unlimited quantities.You can never break the rules.For example, in the first stage there is nothing more than permitted protein products, low fat products, low -calorie drinks and a small amount of oat brane.All other carbohydrates such as bread and sweets are prohibited.
Can: eat oat bran
They start with 1.5 spoons a day in the first stage of nutrition and end with 3 tablespoons.Pierre Ducan, a French doctor and creator of this diet, says that you have fed well, reduces cholesterol and slows down the absorption of sugar and fat.
Will I lose weight?
It's hard to say.No clinical studies on the diet of Ducans were carried out.The 2010 online survey, in which 1,525 people took part, showed that people lost an average of 7 kg in the first two diet stadiums.This means that it is quite possible to drop this diet excess weight.
Is Ducan's diet for the cardiovascular system useful?
It's incomprehensible.During the survey described above, some stated that their cholesterol and triglyceride remained either at the same level or improved.However, this data is anything but real evidence.In general, experts for cardiovascular diseases are recommended diets based on fruit, vegetables and grain fibers and do not contain any saturated fats and salts.
Can Ducan's diet prevent or control diabetes?
Unknown.
Warning: Obesity is one of the largest risk factors for patients with type -2 diabetes.Provided that this diet helps you to lose weight, take your chances of developing diabetes. Control: This power plan is not very similar in the initial phase, at least in the initial phase, as in the diet recommended by the American Association, which focuses on fruits, vegetables and whole grain products.In later phases, you should make sure that your daily diet matches the doctor's recommendations.
Are there health risks?
A short diet with a high protein content and a low carbohydrate content is not harmful to health.When we talk about a long diet, you cannot be 100% confident.Graben forms the protein uric acid, which should be removed from the body.Due to the large amount of protein, the kidneys should function particularly faster, and this can damage them or make existing kidney problems worse.(Ducan's opinion: The use of a large amount of water helps the kidneys to work more efficiently).The exclusion from the nutrition of entire product groups, namely grain and fruits, can expose them to the risk of a lack of food.In addition, you can get to lethargy on Ducan's diet, smell from your mouth and dry mouth.All of these are side effects of a low carbohydrate diet.
How much does this diet correspond to the adopted nutritional principles?
- Fat.Since Ducan's diet preserves about 20% of the fat calories, this diet does not have high state recommendations that are recommended directly from fat from 20% to 35% of calories.
- Protein.The Ducan diet declared by the government exceeds 35%because the number of calories obtained from proteins is 40%.
- Carbohydrates.Neither the "attack phase" nor the "cruise" corresponds to the recommendation that it is necessary to obtain 45% to 65% of the carbohydrate calories.They kept 27% and 38%.However, the "consolidation" phase, in which there is more carbohydrates, fulfills the necessary indicators.
- Salt.Most Americans consume a lot of salt.The recommended daily standard is 2300 mg.However, if you are older than 51 or are African Americans or have high blood pressure, diabetes or chronic kidney diseases, your standard is reduced to 1,500 mg.In the "attack stage" Ducan's diet exceeded the recommended norm and was 3900 mg.In the "cruise" this number is 1600 mg and in the "consolidation level" - 2300 mg.
- Other nutrients.The 2010 nutritional manual calls the "nutrients that are worth it" because most Americans have an inadequate number of one or more of them:
- Fiber.The recommended daily norm for adults is 22 - 34 g.It is this amount that helps you have a feeling of saturation and promote the right digestion.The "attack" feet only gives us 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.(Bananas are rich in potassium, but they have to eat at least 11 pieces a 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 not only important for bones, but also for blood vessels and muscles.Most Americans also have a lack of calcium.Women and everyone who should be monitored particularly carefully by calcium for 50.The recommended standard is 1000 - 1300 mg per day.Ducan's diet is easy to follow this recommendation, as it contains a large number of dairy products with low fat milk.
- Vitamin B-12.Adults have to consume 2.4 mg of this nutrient every day.This vitamin is particularly important for the right metabolism in the body.Ducan's diet exceeds this standard.
- Vitamin D. People who do not receive sufficient sunlight should clearly follow the recommendations of 15 mg vitamin per day.This vitamin reduces the risk of broken bones.None of the phases of Dukan's nutrition match the recommendations.
Recommended additions?And although this is not considered an "official" part of the diet, you can take polyvitamins or omega-3 out of fish oil.
Is it easy to follow this diet?
How much do you want to follow the rules?If you like it when you tell you what you have to do, regardless of whether it is difficult or not, Ducan's diet was created especially for you.Despite the fact that the phases are short, it is very difficult for them to follow.So do not underestimate your willpower.
Advantage:
There are many recipes of dishes and they are quite simple.Alcohol in the first phases of diet is completely prohibited.Online support is also provided.There are shops that offer to buy packaged products and additives. Recipes: books, website, social networks - all offer food recipes with a high protein content and low -fat salary.
Eating outside the house.Eating in restaurants is allowed when you eat food from the permitted list.If you try a steak with shrimp in the first phase of the diet.In the second phase you can order vegetables.Just make sure that the cook did not add sunflower oil to you, or worse, butter.If you can't resist the dessert, Ducan offers to order coffee or take yogurt with you.
Alcohol.It is forbidden until you reach the third stage of the diet if you can drink a glass of wine or a can of beer with your "festive" dish. Time -saving.Do not save time unless you hire someone who makes you a meal plan, you buy and cook food. Additionally.In online forums and chats you can communicate with people like you.For a fee, you can receive an individual program and an online course for loss of overweight.Ducan diet products are also available on the Internet. A feeling of saturation.Experts emphasize the special importance of a feeling of satiety.You will never starve and stick to this diet. Taste good.So you cook everything yourself. If you don't like something, there is no fault.In the absence of traditional spices and oils, you would like to fully expose the permitted herbs and spices.
Is it possible to sit on this diet and have certain nutritional restrictions and special preferences?
Some people have difficulties with this diet.
vegetarian
Since Ducan's nutrition implies the use of meat, it may seem particularly difficult for vegetarians.In the first phase you have to eat a lot of tofu and Seytan to achieve the necessary protein level.Dukan also recommends drinking soy meat, milk, yogurt and vegetarian hamburgers.In the second phase, it is worth adding 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 a low salinity
Only pay attention to products with a high sodium content.You must remain under the recommended sodium level.Avoid prawns and salt shakers, and everything is fine.
Kosher food
You can easily only use kosher ingredients.
Free food
Here your food settings only depend on you.
What role does physical exercises for Ducan's nutrition play?
Physical activity is extremely preferable.Quick walking is Ducan's favorite exercise: 20 minutes a day in 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 the training of the abdomen, hips, arms and buttocks.
What will you eat?
Depends on the phase.In the first two weeks, the protein will be your best friend.The permissible products include: low -fat beef, veal, pork, venison;Liver and tongue;Fish;Mollusken;Bird;Low -fat ham, turkey and chicken;Eggs;Plant protein, for example, Tofu and Seytan;Mild dairy products and oats.During the following phases, it is worth adding vegetables, fruit, whole grain bread, cheese and flour (pasta and kinwa) to your diet.One or two "vacation dishes" are also allowed.At the end of the diet, everything can eat, provided that you will only eat foods with a high protein content on one day a week.
Approximate menu
Below you will find a diet for a day in every phase of the diet ("attack" and "cruise").Although technically all the tips presented here were exposed to special nutrient analyzes, your personal food plan can differ from what is shown below.Despite the fact that Ducan's diet does not offer a electricity plan for the "consolidation level", the possible option is shown below.For the phase of "stabilization", an individual plan is adopted based on personal preferences.
Phase "attack"
Breakfast
- 220 ml of coffee with an artificial sweetener of your choice
- 220 g Skimjoghurt
- Oat
Light snack (if you are hungry)
- 110 g skim cottage cheese
Dinner
- An egg steep with mayonnaise on herbs
- 140 g meat (steak)
Easy snack
- 110 g Skimjoghurt
Dinner
- 450 g shrimp with herbs
- 220 g chicken schnitzel
- Pudding cream Dukan
- Lots of water
Phase "cruise"
Breakfast
- 220 ml of coffee with an artificial sweetener of your choice
- 220 g Skimjoghurt
- Oat
Light snack (if you are hungry)
- 110 g skim cottage cheese
Dinner
- Leaf salad with sauce
- Casserole
- pudding
Meal
- 120 g Skimjoghurt
Dinner
- Cucumber (hot or cold)
- 220 g Marengo Huhn
- Vanilla cream
- Lots of water
Phase "Consolidation"
Breakfast
- 220 ml of coffee with an artificial sweetener of your choice
- 220 g Skimjoghurt
- Oat
- 2 slices of whole grain bread with 2 teaspoons with light oil
Light snack (if you are hungry)
- 110 g skim cottage cheese
- 1 apple
Dinner
- Leaf salad with sauce
- Casserole
- pudding
Meal
- 120 g Skimjoghurt
- 42 g cheese chedder
Dinner
- Cucumber (hot or cold)
- 220 g Marengo Huhn
- 220 g prepared quinoa
- Vanilla cream
- Lots of water