Many people want to lose weight quickly.However, rapid weight loss can be difficult, and maintaining the result is even more difficult.
Pierre Dukan claims to create a fast diet that allows you to get permanent weight loss without hunger.
We have prepared a detailed Ducan diet review, explain everything you need to know.
What is a Dukan diet?
The Dukan diet is a high protein diet and low carbohydrate content, which is divided into 4 stages.
The diet was created by Dr. Pier Dukan, a French general practitioner specialized in weight management.
The doctor created a diet in the 1970s, inspired by the patient's success in the difficult stage of obesity.This patient said that he could refuse almost any food because of weight loss, but he could not refuse to refuse the meat.
Pierre has created a suitable diet for a patient who has become one of the most popular in the world.
After many of his patients suffered an impressive result in weight loss, Dr. Ducan published the book Diet Dukan, he was published in 2000.
In the end, the book was published in 32 countries and became a bestseller.According to reviews, it helped people achieve fast and easy weight loss without hunger.
The Dukan diet has similar properties, with the diet of styleman and Atkin - all of them created a high protein diet that has low carbohydrates.
The basic principles of a diet
The diet has four stages: two stages of weight loss and two stages of weight maintenance.
The diet begins with the calculation of your "true" weight, based on your age, weight loss history, and other factors.
The duration of staying in each phase depends on how much weight you need to lose to achieve your "real" weight.
Four Stages of the Dukan diet
1. The attack phase (1-7 days)
You start dieting using unlimited lean protein, plus 1.5 tablespoons of oat bran today.
2 cruise phase (1-12 months)
An alternative to one day on a lean protein that has a lean day squirrel and vegetables that does not contain starch, with an additional 2 tablespoons of oats every day.
3. The consolidation phase (variable)
Unlimited for this imply of protein and vegetables, some carbohydrates and fats, one day a week of lean protein and 2.5 tablespoons of oatmeal.You have to do it for 5 days, every 0.45 kg lost in 1 and 2 stages.
4. Stabilization phase (indefinite)
Performs the basic recommendations of the consolidation stage, but the rules may be weakened until the weight is stable.Oat bran grows up to 3 tablespoons a day.
What products should be included in the diet?
Each phase of the Dukan diet has its own pattern.Here is what you have to eat during each stage:
Stage of attack
The attack stage is mainly based on high white products as well as some additions that provide minimal calories:
- Lentine beef, veal, Venon and other game.
- Lentine pork.
- Bird without skin.
- Liver, kidneys and tongue.
- Fish and molluscs (all types).
- Eggs.
- Low dairy milk products (limited 1 kg per day): milk, yogurt, cottage cheese and ricotta.
- Tofu and tempo.
- Seattan (substitute for meat gluten meat).
- 1.5 tablespoons oat bran daily (necessary).
- Unlimited number of artificial sweeteners, Shirataki and diet jelly.
- Small amounts of lemon juice and pickles.
1 teaspoon of oil daily for lubrication of panel.
At least 1.5 liters of water per day (required).
Cruise phase
This stage is alternated in two days.
On the first day, the diet is limited to attack phase products.The next day, he has the right to consume products from the attacks of the attacks and the following vegetables:
- Spinach, cabbage, salad and other leaves.
- Broccoli, cauliflower, cabbage and Brussels cabbage.
- Sweet pepper.
- Asparagus.
- Artichoks.
- Eggplant.
- Cucumber.
- Celery.
- Tomatoes.
- Mushrooms.
- Green beans.
- Onions, onions and onions.
- Zucchini.
- Pumpkin.
- Turnip.
- Daily carrots or beets.
- 2 tablespoons oat bran daily (necessary).
Other vegetables or fruits are not allowed.In addition to 1 teaspoon oil in the lettuce or lubricating pans, fat should not be added.
Stage of consolidation
At the consolidation stage, it is advisable to mix any product from the attack and cruise phase with the following:
- Fruit: 1 part of fruit per day, for example, 1 cup berries or chopped melons;1 medium apples, oranges, pears, peach or nectarine;2 kiwi, plum or apricot.
- Bread: 2 slices of whole grain bread per day, a small amount of oil that has low fat content.
- Cheese: 1 part cheese (40 g) 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: Roasted lamb, pork or ham 1-2 times a week.
- Festive dishes: Week two "festive dishes", including one snack, one main dish, one dessert and one glass of wine.
- Protein: One day a week on "pure protein", only products of the attack phase are allowed.
Oat bran: 2.5 tablespoons oat bran daily (necessary).
Stabilization stage
The stabilization stage is the final stage of the Dukan diet.All this is about maintaining the improvement achieved in the earlier diet.
No prohibited product, but there are several principles:
- Use the consolidation stage as the basic basis for electricity planning.
- Continue one day a week to make a "pure protein" day.
- Never climb a elevator or escalator when you can climb the stairs.
- Oat Bran - Your friend.Take 3 tablespoons every day.
Estimated menu on the diet of Dukan
In addition to the products available to everyone, Dr. Dukan promotes his own line.Dukan products include bran, noodles, flour and tea.
Stage of attack
Breakfast
- Low curd cheese 1.5 tablespoon oatmeal, cinnamon and sugar substitutes.
- Coffee or tea with low milk and sugar substitute.
- Water.
Supper
- Roasted chicken.
- Shiratak's noodles were prepared in the broth.
- Dietary jelly.
- Cold tea.
Supper
- Lenten steak and shrimp.
- Dietary jelly.
- Coffee without caffeine or tea with low milk and sugar substitutes.
- Water.
Cruise phase
Breakfast
- 3 eggs of eggs.
- Cut tomatoes.
- Coffee with low milk and sugar substitute.
- Water.
Supper
- Roasted chicken, mixed herbs with low sauce, vinygret.
- Greek yogurt, 2 tablespoons oat bran and sugar substitute.
- Cold tea.
Supper
- Baked salmon fillet.
- Broccoli and cauliflower vaporize.
- Dietary jelly.
- Coffee without caffeine with low milk and sugar substitute.
- Water.
Stage of consolidation
Breakfast
- 3 eggs made of omlet, 40 g of cheese and spinach.
- Coffee with low milk and sugar substitute.
- Water.
Supper
- Sandwich with turkey with 2 slices for whole wheat bread.
- Half a cup of cottage cheese, 2 tablespoons oatmeal, cinnamon and sugar substitute.
- Cold tea.
Supper
- Roasted pork.
- Roasted Tsukin.
- 1 medium apple.
- Coffee without caffeine with low milk and sugar substitute.
- Water.
Dukan Diet based on science?
There is not so much quality research on the Dukan diet.
However, one study of women from Poland imposed a Dukan diet showed that they had received about 1000 calories and 100 g protein per day and lost 15 kg in 8-10 weeks.
In addition, many studies show that other high protein diet, which has low carbohydrates, has a significant advantage for weight loss.
There are several factors that help lose weight in a high white diet.
One of them is the increase in the number of calories burned during gluconeogenesis.This is a process in which protein and fat turn into glucose when carbohydrates are limited and protein consumption is high.
The level of metabolism increases significantly after eating protein than after carbohydrates or fat foods.This will make the body feel amazed.
Protein reduces hormone production and increases the action of saturation hormones, so you eventually eat less.
Nevertheless, the Dukan diet differs from many related diets.It limits both carbohydrates and fats.It is a high protein, low carbon and low diet.
Justification for fat restrictions on low -fat diet with high protein content to reduce weight and health is not based on science.
In one study, people who consumed fat with high protein content with low carbohydrates burn on average 69 calories than fat.
In the early stages of the Dukan diet, it is also small fiber, despite the fact that the daily part of oatmeal is mandatory.
1.5 to 2 tablespoons oat bran contains 5 grams of fibers, which is small, which is poor for health.
Moreover, fiber is not a healthy sources, such as avocado and nuts, are not included in the diet because Dr. Dukan considers them very rich fats.
Dukan's safe diet?
The Dukan diet was not studied.
But problems such as high protein content, are affected, especially its effects on the kidneys and bone health.
In the past it has been believed that high consumption of protein can cause 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 deteriorate health, with high protein consumption.
Bone health does not deteriorate from a high white diet, and vegetables and fruits containing potassium.
In fact, recent studies have shown that the diet of high proteins has actually had a beneficial effect on bone health.
People with kidney disease, liver, liver diseases or other serious illnesses should consult a physician at the attending physician before starting a diet.
Although most people lose weight in the first two stages, the general diet is quite limited, especially "pure protein" days.These days are only made of lean protein.
Stabilization phases include high carbohydrate products, bread, starch, but many healthy foods that have high fat content are not included as a bad idea.
Fats in plants and animal products have a low carbon diet are healthier, pleasant and easy to long -term.
Dukan diet can be safe for most people, but people with certain health problems may be difficult.
Dukan diet can lead to rapid weight loss.However, it also has many features that make it difficult in the long run.
In general, this is a quick diet for weight loss, but it drives you to avoid healthy foods without the need.