In this sightseeing, we will analyze the Ducan's diet and tell you how effective it is and whether this diet should be afraid or you can safely follow it in order to lose weight.Purpose of Diet: To lose weight, protein diet: 10% - 35% of the daily calorie norms are in proteins.It looks like a popular atkins and a paleo diet.
Statement:You will lose up to 4.5 kg in the first week and continue weight loss 1-2 kg in the next few weeks until you achieve a goal.You will eat all this time as much food as you want (of course, only allowed products).If you follow these rules, you will never get excess weight again.
Theory:CALIA counting is not the way to losing weight.But protein - yes.Protein is a powerful source for weight loss.The proteins contain very few calories in relation to carbohydrates, and it is digested much longer.When a protein forms the basis of a diet, the quick weight loss does not force himself.Limit of the amount of carbohydrates, the main source of body energy, is forcing our body to use another energy source - fat.Those who are strictly followed by their food plan sometimes can be patted with a small amount of bread, cheese and fruit.Such a motivation is sufficient for those who want to lose weight and need to be strict diet.
How does Ducan's diet work?
For and against
- Eat all you want
- Gives energy
- A lot of rules
- may not be justified
Ducan's diet phase
Prepare for a large number of rules.All four phases of Dukan nutrition, so called French Doctor Pierre Dukan - her creator, are very difficult in terms of what can be eaten and what is impossible.Even the smallest Miss can destroy the already achieved result.You will move from the "everything you can eat" phase, the "attack" phase, in the "alternation" phase ("alternation"), which allows only a certain vegetable on certain days of the week.In the third phase, you can add more products to your diet, such as cheese and bread.In the last stage of the diet "Stabilization", you are relatively free of your choice.You are allowed to eat everything you want except a few very important and special rules.
"Attack":This diet phase is the dream of any gourmet.You can eat everything you want in great parts: MAW -FAT beef, veal, pork, game;liver and language;fish;mollusks;bird;Low -fat Ham, Turkey and Chicken;eggs;Herbal protein, for example, tofu and seytan;Liberal products with low dairy products;Water and other not -calorie drinks (even dietal soda);and 1.5 tablespoons of oatmeal.In spices and plants, it is recommended to avoid monotizations.Do you want something else?He won't work on cheating."Even a small concession for itself can needle to have a balloon breaking effect," Dukan warns.
The first phase lasts from one to ten days, depending on how many kilograms you want to drop.For most people - to be reset with 9 to 18 kg - the first phase usually lasts five days.Weight loss in this case is 2-3 kg towards the ducan.
"Cruise":At this stage of vegetables that do not contain starch (cucumbers, mushrooms, tsukkini, pepper and lettuce) are returning on a diet.However, the zucan recommends alternately one day of the "attack" phase, ie clean proteins, with one day of the second phase (protein + vegetables).You can also try alternating tape of five days each phase.Norm oatmeal will raise a bit and will be 2 tbsp.You will fall from 1 to 2 kilograms per week toward the Ducan.Continue to change these two phases until you reach the desired weight.
"Consolidation":Now it is necessary to maintain achieved weight.At this stage you are very vulnerable, because at any time you can get weight, says Dukan.The only way out is the "Consolidation" phase, which will last 5 days for each 0.5 kg lowered.This means that those who fell with 9 on 18 kg will be at this stage of 100 to 200 days.You can now mix proteins and vegetables as you wish.In addition, you have to eat one part of the fruit every day, two slices of bread from all over grains and 40 g cheeses.Also, every week you can eat two powder of starch products, such as pasta, three servings of meat (lamb, fried pork, bacon) and one or two "holidays" at the time you can eat everything you want.Daily norm in 2 tablespoons oatmeal remains unchanged.
You still need to go back to the "attack" phase once a week.
"Permanent stabilization":Freedom!(Almost) Now you can eat everything you want 6 days a week, not forgetting what you learned in the process of "consolidation".The required request is 3 tablespoons of oatmeal.The seventh day is a protein day.However, limits the product consumption from the list of permissible products.As the name of this phase suggests, this phase would last a lifetime.
Phase duration
| Weight 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 cannot be eaten on the Ducan's diet
Proteins in large quantities, which are the Dukanski diet, the permitted products can be selected any does not contain carbohydrates and fats.You can tilt 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 rules.For example, there is nothing other than the allowed protein products, low products, low-caloric drinks and small amounts of oatmeal.All other carbohydrates, such as bread and sweets are prohibited.
Can: eat this dam
You will start with 1.5 tablespoons a day in the first stage of the diet and finish with 3 tbsp.Pierre Ducan, a French doctor and the creator of this diet, says it will help you feel good -fed, reduces cholesterol and slows sugar and fat absorption.
Will I lose weight?
It's hard to say.Clinical studies on Ducan's diet were performed.An online survey of 2010 in which 1,525 people participated, it showed that people lost average 7 kg in the first two phases of the diet.That is, it is quite possible to expel excess weight on this diet.
Is the Ducan's diet for the cardiovascular system useful?
That is incomprehensible.During the research described above, some stated that their cholesterol and triglyceride levels remained at the same level or improved.However, these data are far from true evidence.Generally, cardiovascular disease experts recommend a diet based on fruit, vegetables and grain fibers, which do not contain saturated fats and salts.
Can Ducan's diet prevent or control diabetes?
Unknown.
WARNING: APPLICANCE CONSIDER is considered one of the largest risk factors for type 2. diabetes. Provided that this diet will help you lose weight, your chances of Diabetes Development will reduce. Control: This power plan, at least at the initial phases, is not at least similar to the dietary plan recommended by the American Association, which focuses on the fruit, vegetables and whole grain.In the later stages, you should ensure that your daily diet coincides with the doctor's recommendations.
Are there health?
A short diet with a high protein content and low carbohydrate content is not harmful to health.If we talk about long diet, then you can't be 100% sure.Digging, protein forms urine acid, which should be removed from the body.Due to the large amount of protein, the kidneys should work especially faster, and that can damage them or worsen existing kidney problems.(Duca opinion: The use of large amounts of water will help kidney work more efficiently).Exclusion from the feeding of entire product groups, namely cereals and fruit, can expose you to the risk of lack of food.In addition, he adhers to the Ducan's diet, you can suffer from lethargy, the smell of mouth and dry mouth.These are all side effects of diet with weak low.
How much does this diet match the adopted food principles?
- Thick.Since the Ducan's diet we get about 20% fat calories, this diet has no high government recommendations recommended by 20% to 35% calories directly from fat.
- Protein.The ducanska diet exceeds 35% declared by the Government, because on this diet number of calories obtained from protein 40%.
- Carbohydrates.Neither the "attack" phase, nor "cruise" do not match the recommendations, according to which it is necessary to get 45% to 65% calorie carbohydrates.They stopped by 27% and 38%, respectively.However, the "consolidation" phase, during which there are more carbohydrates, meets the required indicators.
- Salt.Most Americans spend a lot of salt.The recommended daily standard is 2300 mg.However, if you have more than 51 years old or you are American American or you have hypertension, diabetes or chronic kidney diseases, your norm is reduced to 1,500 mg.In the "attack" ducan nutrition, it has much exceeded the recommended norm and amounted to 3900 mg.In the "Cruise" phase, this figure is 1600 mg, and in the "Consolidation" phase - 2300 mg.
- Other nutrients.2010 Feast Manual calls the year to their "nutrients, which is worth concerning," because most Americans have an insufficient number of one or more of them:
- Fiber.The recommended daily norm for adults is 22 - 34 years.It is that amount to help you have a feeling of satiety and promotes the appropriate digestion.The "attack" phase gives us only 4 g;"Cruise" - 11 g;"Consolidation" - 26 g.
- Potassium.A sufficient amount of this nutritional element prevents the increase in blood pressure, bone loss and reduces the risk of kidney stones.It is not so easy to obtain the recommended daily rate of 4700 mg of food.(Banne are rich in potassium, but you need to eat at least 11 pieces a day) Most Americans have a shortage of potassium.When analyzing the different phases of the Ducan's diet, they were all close to the day.
- 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 needs to be particularly carefully monitored by calcium.The recommended norm is 1000 - 1300 mg per day.Ducanska nutrition easily follows these recommendations, as it also includes a large number of dairy products with low dairy products.
- Vitamin B-12.Adults should consume 2.4 mg of these nutrients a day.This vitamin is especially important for the correct metabolism in the body.The 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 vitamins a day.This vitamin reduces the risk of bone fractures.None of the Dukan diet phases are not in line with the recommendations.
Recommended accessories?And although this is not considered a "official" part of the diet, you can still 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, whether it's hard or not, then the ducna diet is created especially for you.Despite the fact that phases are short, however, it is very difficult for them.So don't underestimate your will.
Advantage:
There are a lot of recipe vessels and they are quite simple.Alcohol in the first phases of the diet is completely banned.Also, network support is provided.There are shops that offer for purchases of already packaged products and additives. Recipes: Books, locality, social networks - all of them offer food recipes with high protein content and low grease content.
Food outside the house.The food in restaurants is allowed if you eat food with permitted lists.If in the first stage of diet, try a steak with shrimp.You can order yourself a vegetable during the second phase.Just be sure that the chef wasn't added by sunflower oil towards them, or worse, butter.If you can't resist a dozer, the zoom offers to order coffee or take yogurt with you.
Alcohol.It is forbidden not at all until you reach the third phase of a diet, when you can drink a glass of wine or a can of beer with your "solemn" meal. Saving time.No time saving unless someone hire someone to make you food plan, buy food and cook. In addition.You can communicate with people like you on network forums and chats.With a fee, you can get an individual program and an online risk of surplus weight loss.Dukan diet products are also available on the Internet. Feeling of satiety.Experts emphasize the special importance of feeling of satiety.You will never starve, adhere to this diet. Taste.So you cook everything, then if you don't like something, don't blame.In the absence of traditional spices and oils, you will want to fully use permissible plants and spices.
Is it possible to sit on this diet, have certain restrictions for nutrition and special preferences?
Some people have difficulty with this diet.
Vegetarians
Since the decho diet implies the use of 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 protein level.Dukan also recommends drinking soy, milk, yogurt and vegetarian hamburgers.In the second phase, it is worth adding even more vegetables into everyday diet.
Gluten-free
The Ducanov diet is based on gluten products -free, such as eggs, meat and vegetables.It is also worth buying gluten -free oat dams.
With low salt content
Just be careful on the products with high sodium content.You must remain below the recommended sodium level.Avoid shrimp and salt shakers, and everything will be fine.
Kosher Food
You can easily use just kosher ingredients.
Free food
Here you dietary settings depend only about you.
What is the role of physical exercise on Ducan's diet?
Physical activity is extremely desirable.A quick walk is a long-time favorite exercise: 20 minutes a day during the first diet phase, 30-60 minutes during the second phase, 25 minutes-3 phases, 20 minutes-4 phases.Duukan also has recommendations for abdominal training, hips, arms and buttocks.
What are you going to eat
Depends on the phase.During the first two weeks, protein will be your best friend.Permissible products include: low -phate beef, calf, pork, game;liver and language;fish;mollusks;bird;Low -fat Ham, Turkey and Chicken;eggs;Herbal protein, for example, tofu and seytan;Libernated products with low milk products and klet.During the later phases, it is worth adding vegetables, fruits, whole grain bread, cheese and flour products (pasta and kinva) on your diet.One or two "holidays" is allowed.At the end of the diet, it is allowed to eat anything, provided that one day you will eat only food with a high protein content.
Approximate menu
Below is a diet for a day at every stage of a diet ("attack" and "cruise").Although technically all presented tips are exposed to special nutrient analysis, your personal food plan may vary from what is shown below.Despite the fact that the duca diet does not offer a power 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 coffee with artificial sweetener of your choice
- 220 g Skim yogurt
- Ovs
Light snacks (if you are hungry)
- 110 g skim cottage cheese
Dinner
- One egg in steep with mayonnaise on herb
- 140 g of meat (steak)
Light snack
- 110 g Skim yogurt
Dinner
- 450 g shrimp with herbs
- 220 g Chicken chicken
- Cream for cream Dukan
- A lot of water
Stage "Cruise"
Breakfast
- 220 ml coffee with artificial sweetener of your choice
- 220 g Skim yogurt
- Ovs
Light snacks (if you are hungry)
- 110 g skim cottage cheese
Dinner
- Leaf salad with sauce
- Kaserola
- Cream
Light meal
- 120 g Skim yogurt
Dinner
- Cucumbers (hot or cold)
- 220 g Marengo Chicken
- Vanilla cream
- A lot of water
Stage "Consolidation"
Breakfast
- 220 ml coffee with artificial sweetener of your choice
- 220 g Skim yogurt
- Ovs
- 2 slices of the entire cereal with 2 tablespoons with light oil
Light snacks (if you are hungry)
- 110 g skim cottage cheese
- 1 apple
Dinner
- Leaf salad with sauce
- Kaserola
- Cream
Light meal
- 120 g Skim yogurt
- 42 g Cheed Chedder
Dinner
- Cucumbers (hot or cold)
- 220 g Marengo Chicken
- 220 g prepared quinoa
- Vanilla cream
- A lot of water