In this tourist article, we will analyze Dukan’s diet and tell you if this diet needs to be scared or you can safely follow it to lose weight.Diet purpose: weight loss, protein diet: 10% - 35% of daily calorie standard.Protein is contained.It looks like the popular Atkins and Paleo diet.
statement:During the first week, you will lose up to 4.5 kg and continue to lose 1-2 kg in the next few weeks until you reach your goal.All the time, you will eat whatever you want (only products allowed, of course).If you follow these rules, you will never gain too much weight again.
theory:Caglia counting is not a way to lose weight.But protein - yes.Protein is a powerful source of weight loss.Compared to carbohydrates, this protein has few calories and is digested longer.When protein forms the basis of diet, rapid weight loss does not force itself.The limitations of the amount of carbohydrate that is the main source of energy in the human body force our bodies to use another source of energy - fat.Those who follow a strict food plan sometimes pamper themselves with a small amount of bread, cheese and fruit.For those who want to lose weight and should eat strictly, this motivation is enough to satisfy.
How does Dukan's diet work?
To oppose
- Eat everything you want
- Provide energy
- Many rules
- There may be no reason
The stage of Dukan diet
Prepare a lot of rules.All four stages of the Dukan diet, named after the French doctor Pierre Dukan - its creator is very difficult because what can be eaten and what is impossible.Even a slight missed can destroy the results that have been achieved.You will move from the "Everything You Can Eat", "Attack" phase to the "Cruise" phase ("Alternate"), which only allows certain vegetables to be allowed on certain days of the week.In the third stage ("fixed"), you can add more products to your diet, such as cheese and bread.In the final stage of a "stable" diet, you are relatively free.Apart from some very important and special rules, you can eat everything you need.
"attack":This stage of diet is a dream for any food.You can eat everything you want in most areas: low-fat beef, veal, pork, venison; liver and tongue; fish; mollusks; birds; low-fat ham, turkey and chicken; eggs; vegetable protein such as tofu and seitan; low-fat dairy products; water and other non-popular beverages (even soda in your diet); and 1.5 tablespoons of oat bran.In spices and herbs, monotonicity is recommended.Do you want something else?It will not work."Even your own small concessions can be used to pierce the balloon with a needle," Dukan warned.
The first phase lasts one to ten days, depending on how many kilograms you want to drop.For most people who need to reset from 9 kg, the first phase usually lasts for 5 days.According to Ducan, the weight loss in this case is 2-3 kg.
"cruise":At this stage, starch-free vegetables (cucumber, mushroom, Tsukkini, pepper and green salad) return to the diet.However, Dukan recommends using the “attack” phase alternating day, i.e. pure protein, the second phase of day (protein + vegetables).You can also try five-day alternation for each stage.The standard for oatmeal will be a little higher and will be 2 tablespoons.According to Ducan, you will drop from 1 kg per week to 2 kg per week.Continue to change these two stages until the desired weight is reached.
"merge":It is now necessary to maintain weight.At this stage, you are very vulnerable because at any time you can gain weight again.The only way out is the "merge" phase, where the weight of 0.5 kg will last for 5 days each time.This means that those who drop from 9 kg to 18 kg will be from 100 to 200 days at this stage.Now you can mix protein and vegetables as you like.Also, you need to eat a portion of the fruit every day, two slices of bread for whole grains and 40 grams of cheese.Plus, you can eat two parts of starchy products every week, such as pasta, three parts of meat (mutton, fried pork, bacon) and one or two "vacation" dishes when you can eat everything you want.The daily norm for 2 tablespoons oat bran remains the same.
You still need to return to the "attack" phase once a week.
"Constant Stable":free!(Almost) Now you can eat everything you want 6 days a week instead of forgetting what you learned during the "merge" process.The mandatory requirement is 3 tablespoons of oat bran.The seventh day is protein day.However, it limits the consumption of products allowed on the product list.As this stage suggests, this stage will last for a lifetime.
Duration of the stage
| Weight required to drop* | 1.attack | 2.alternately | 3.repair |
| 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 you may eat and what you can’t eat in Dukan’s diet
A large amount of protein (i.e., Dukan diet) can choose any protein that does not contain carbohydrates and fat.You can rely on protein.This is especially true on the first day.Products with high protein content (such as beef, pork, turkey and chicken) are recommended to eat unlimited amounts.You can never break the rules.For example, in the first stage, there are only allowed protein products, low-fat products, low-content beverages and small amounts of oat bran.Any other carbohydrates such as bread and candy are prohibited.
Can: Eat oat bran
You will start with the first phase of your diet with 1.5 tablespoons per day and end with 3 tablespoons.This will help you feel fuller, reduce cholesterol and slow down sugar and fat absorption, says Pierre Ducan, a French doctor and creator of this diet.
Will I lose weight?
It's hard to say.No clinical studies were conducted on Dukan diet.An online survey in 2010, with 1,525 participants, showed that people lost an average of 7 kg during the first two phases of their diet.That said, it is very likely to lose excess weight on this diet.
Is Ducan's cardiovascular diet useful?
This is difficult to understand.In the survey described above, some people pointed out that their cholesterol and triglyceride levels remained at the same level or improved.However, these data are far from real evidence.Typically, experts in cardiovascular disease recommend diets that are based on fruits, vegetables and cereal fiber and are free of saturated fats and salts.
Can Dukan’s diet prevent or control diabetes?
unknown.
Warning: Overweight is considered one of the biggest risk factors for people with type 2 diabetes.As long as this diet helps you lose weight, your chances of developing diabetes will be reduced.Control: At least in the initial stage, the power plan is not very similar to the diet plan recommended by the American Association, which focuses on fruits, vegetables and whole grains.At a later stage, you should make sure that your daily diet matches your doctor’s advice.
Are there any health risks?
A short diet with high protein and low carbohydrate content is not harmful to health.If we are talking about long-term diets, you won't be 100% confident.When mining, proteins form uric acid and should be removed from the body.Due to the large amount of protein, the kidneys should function particularly quickly, which can damage or worsen existing kidney problems.(Dukan's point of view: using a lot of water will help the kidneys work more effectively).Excluding the entire product’s diet, namely grains and fruits, can put you at risk of insufficient food.Additionally, following the Dukan diet, you may suffer from lethargy, smells in your mouth and dry mouth.All of these are side effects of a low-carb diet.
How much does this diet correspond to the dietary principles adopted?
- Fat.Since we get about 20% fat calories based on Ducan’s diet, there is no high government recommendation for this diet that recommends direct from 20% to 35% calories directly from fat.
- protein.The Dukan diet exceeds 35% announced by the government because on this diet, the number of calories obtained from protein is 40%.
- carbohydrate.Neither the “attack” phase nor the “cruising” phase corresponds to the recommendation, according to which 45% to 65% of carbohydrate calories must be accepted.They stopped 27% and 38% respectively.However, more carbohydrates meet the required metrics during this period.
- Salt.Most Americans eat a lot of salt.The recommended daily specification is 2300 mg.However, if you are over 51 years old, or you are African-American, or you have high blood pressure, diabetes, or chronic kidney disease, your standard will be reduced to 1,500 mg.During the "attack" phase, Dukan's diet far exceeded the recommended norms, equivalent to 3900 mg.During the "Cruise" phase, this number is 1600 mg, and during the "Merge" phase -2300 mg.
- Other nutrition.The 2010 nutrition manual calls their “nutritional ingredients, which is worrying” because one or more of the majority of Americans are insufficient:
- fiber.Adult recommendations are 22-34 g per day.It is this amount that will help you feel full and promote proper digestion.The "attack" phase gave us only 4 grams."Cruise" -11 grams; "Merge" -26 grams.
- Potassium.A sufficient amount of this nutrient prevents increased blood pressure, bone loss and reduces the risk of kidney stones.Getting the recommended 4700 mg daily from food is not easy.(Banans are rich in potassium, but you must eat at least 11 tablets per day) Most Americans lack potassium.They are close to the daily goal when analyzing the various stages of the Dukan diet.
- calcium.Calcium is important not only to bones, but also to blood vessels and muscles.Most Americans also lack calcium.Women and everyone for 50 years should be carefully monitored through calcium in particular.The recommended specification is 1000-1300 mg per day.Dukan's diet can easily follow because it includes a large number of low-fat dairy products.
- Vitamin B-12.Adults need to consume 2.4 mg of this nutrient per day.This vitamin is especially important for the correct metabolism in the body.Dukan's diet is beyond this norm.
- Vitamin D. People who do not receive sufficient amounts of sunlight should specifically follow the advice of 15 mg of vitamins per day.This vitamin reduces the risk of fractures.The Dukan diet stages are not in line with the recommendations.
Recommended supplements?Although this is not considered the "official" part of the diet, you can take polyvit protein or omega-3 from fish oil.
Is it easy to follow this diet?
How many rules do you want to follow?If you like it when you tell you what you need to do, whether it is difficult or not, Ducan’s diet is created specifically for you.Although these stages are short, they are difficult to follow.So, don't underestimate your willpower.
Advantages:
There are many recipes for dishes, and they are simple.Alcohol in the first phase of the diet is completely prohibited.In addition, online support is also provided.There are some stores that can buy products and additives that have been packaged.Recipes: Books, Websites, Social Networks - All offer food recipes with high protein and low fat content.
Food outside the house.If you eat food from the allowed list, food from restaurants is allowed.If in the first phase of your diet, try using shrimp steak.In the second phase, you can order vegetables.Just make sure the chef is not adding sunflower oil to the sunflower oil, or even worse, butter.If you can't resist desserts, Ducan is willing to order coffee or carry yogurt with you.
Alcohol.It is completely forbidden until you reach the third stage of your diet when you can have a glass of wine or a can of beer and then use a "festive" dish.Save time.There is no time to save unless you hire someone who will let you plan your food, buy food, and cook.also.In online forums and chats, you can communicate with people like you.You can get a separate program and the cost of an online course to learn about the loss of weight reduction.Ducan Diet products are also available for purchase on the Internet.A feeling of fullness.Experts stressed the special importance of fullness.You will never starve to death, stick to this diet.Taste.So, you cook your own meals and then if you don't like something, no one will blame you.Without traditional seasonings and oils, you will need to make full use of the allowed herbs and spices.
Can you sit on this diet with certain restrictions on nutrition and special preferences?
Some people have difficulties with this diet.
Vegetarian
Since Dukan's diet means using meat, it seems particularly difficult for vegetarians.In the first phase, you will have to eat a lot of tofu and sedan to reach the necessary protein levels.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.
No gluten
Ducan’s diet is based on gluten-free products such as eggs, meat and vegetables.It's also worth buying gluten-free oat bran.
Low salt content
Just pay attention to products with high sodium content.You need to keep below recommended sodium levels.Avoid using shrimp and salt cream and everything will be fine.
Kosher Food
You can easily use only kosher ingredients.
Free food
Here, your food preferences are only up to you.
What is the role of physical exercise in Dukan’s diet?
Physical exercise is extremely desirable.A quick walk is Dukan's favorite exercise: in the first stage of diet, 20 minutes a day, the second stage 30-60 minutes, 25 minutes-3 periods, 20 minutes-4 periods.Duukan also made suggestions for training the abdomen, hips, arms and hips.
What will you eat
Depend on stage.Protein will be your best friend for the first two weeks.Allowed products include: low-fat beef, veal, pork, venison; liver and tongue; fish; mollusks; birds; low-fat ham, turkey and chicken; eggs; vegetable protein, such as tofu and seitan; low-fat dairy and oat bran.In the subsequent stages, 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 your diet, you can eat anything as long as you eat only foods that are high in protein per week.
Approximate menu
Here are the diets for each stage of the diet ("attack" and "cruise").Although all the tips presented here are technically subject to special nutritional analysis, your personal food plan may be different from what is shown below.Although Dukan’s diet does not provide power plans for the “merger” phase, its possible options are described below.For the “stable” stage, an individual plan is assumed based on personal preferences.
Stage "attack"
breakfast
- 220ml of coffee with artificial sweetener of your choice
- 220g skim yogurt
- Oat bran
Snacks (if you are hungry)
- 110g skim cheese
dinner
- A steep egg with mayonnaise on it
- 140g meat (steak)
Simple snacks
- 110g skim yogurt
dinner
- 450g shrimp and herbs
- 220 g chicken steak
- Creamy Dukan
- A lot of water
Stage "Cruise"
breakfast
- 220ml of coffee with artificial sweetener of your choice
- 220g skim yogurt
- Oat bran
Snacks (if you are hungry)
- 110g skim cheese
dinner
- leaf
- casserole
- Egg ust
Light meal
- 120g skim yogurt
dinner
- Cucumber (hot and cold)
- 220g Marengo Chicken
- Vanilla Cream
- A lot of water
Stage "merge"
breakfast
- 220ml of coffee with artificial sweetener of your choice
- 220g skim yogurt
- Oat bran
- 2 slices of whole grain bread, with 2 teaspoons and light oil
Snacks (if you are hungry)
- 110g skim cheese
- 1 Apple
dinner
- leaf
- casserole
- Egg ust
Light meal
- 120g skim yogurt
- 42 G Chedder
dinner
- Cucumber (hot and cold)
- 220g Marengo Chicken
- 220g prepared quinoa
- Vanilla Cream
- A lot of water