Many people want to lose weight quickly.Nevertheless, it can be difficult to win fast weight loss and protect the result.
Pierre Dukan claims that he constantly creates a fast diet that allows you to always get weight loss without hunger.
By explaining everything you need to know, we have prepared a detailed examination of the Ducan diet.
What is the duca diet?
The duca diet is a high protein diet and a low carbohydrate composition divided into 4 stages.
Dr. French general practitioner specializing in diet, weight management.Pierre was created by Dukan.
In the 1970s, the doctor created a diet, inspired by the success of the patient with a difficult phase of fat.This patient said that almost any food, we could not lose weight and refuse meat.
Pierre created a suitable diet for the patient, which became one of the most popular in the world.
After the weight loss of many patients, Dr. Effective Reviews with Weight Loss.Dukan, Dukan Diet Dukan, was published in 2000.
As a result, the book was published in 32 countries and became the bestseller.According to opinions, people helped the loss of weight and easy weight without hunger.
The Duca diet has features similar, styleman and Atkins diet - all created high protein diets with low carbohydrates.
Basic principles of the diet
There are four stages of the diet: two pounds of loss and weight protection in two stages.
The diet begins with the calculation of your "true" weight based on your age, weight loss date and other factors.
The Length Of Stay in Each Phase Depends On How Much Weight You Need To Lose's Order To Achieve Your "True" Weight.
Duca Diet of Four Phases
1. Phase of Attack (1-7 days)
You Start A Diet Using An Unlimited Lean Protein Plus 1.5 Tablespoons of Oat Bran At The Day.
2. Cruise stage (1-12 months)
One day in a lean prote in a lean prote in a lean protein in a lean protein, every day in a lean day in a vegetable that does not have a starch, plus 2 tablespoons of oats.
3. Phase of Consolidation (Variable)
Unlimited Impleased Protein and Vegetables, Some Carbohydrates and Fats, One Day A Week of Lean Protein and 2.5 Tablespoons of Oat Bran.YOU MUST DO THIS WITHIN 5 DAYS IN EVERY 0.45KG Lost At Stages 1 and 2.
4. Stabilization phase (indefinite)
The main recommendations of the consolidation phase are implementing, but the rules may weaken until the weight is stable.Oatmobe increases 3 tablespoons per day.
What Products Should Be Included in a Diet?
Each stage of the duca diet has its example.This is what is allowed to eat in each of the stages:
Phase of Attack
The attack phase is mainly based on a few additional products that provide high-level products, as well as minimal calories:
- Lenten beef, calves, venison and other games.
- Lenten pork.
- The bird without leather.
- Liver, kidneys and language.
- Fish and mollusks (all kinds).
- Eggs.
- Low -Fat dairy products (1 kg per day): milk, yogurt, cottageue and ricotta.
- Tofu and tempo.
- Seytan (replace meat from wheat gluten).
- 1.5 tablespoons of a daily 1.5 tablespoons (required).
- The number of fractures, shirataki and diet jelly noodles.
- A small amount of lemon juice and pickles.
1 teaspoon of oil daily for Panan's oil.
At least 1.5 liters of water per day (required).
Cruise phase
This stage is an alternative to every two days.
On the first day, the diet is limited to products from the attack.On the second day, the rows of the attacks and the following vegetables are allowed to consume products:
- Spinach, cabbage, salad and other leaf greens.
- Broccoli, Cabbage, Cabbage and Brussels Cabbage.
- Sweet pepper.
- Asparagus.
- Artichokes.
- Eggplant.
- Cucumber.
- Celery.
- Tomato.
- Mushrooms.
- Green beans.
- Onions, onions and onions.
- Zucchini.
- Pumpkin.
- Foundation.
- 1 part of daily carrots or beets.
- Daily 2 tablespoons of oats Bran (required).
Other vegetables or fruits are not allowed.In a salad dress, in addition to 1 teaspoon of fat or fat should not be added to lubricates.
Consolidation phase
In the consolidation phase, it is recommended to confuse any product from attack and cruise with the following:
- Fruit: 1 fruit per day, for example, 1 cup of berries or chopped melons;1 average apple, orange, pear, peach or nectarine;2 kiwi, plum or apricot.
- Bread: 2 slices per day, an amount of grain bread with a small amount of fat containing a small amount of fat.
- Cheese: 1 cheese (40 g) a day.
- Starchetic: 1-2 weeks starches, for example, 225 grams of pasta and other grains, corn, beans, legumes, rice or potatoes.
- Meat: Fried lamb per week, pork or everyone 1-2 times.
- Holiday dish: Two "holiday dishes" a week, including a snack, a core dish, including a dessert and a glass of wine.
- Protein: One day a week, the products from the attack phase are allowed only.
Oats Bran: 2.5 tablespoons of oats daily (required).
Stabilization stage
The stabilization stage is the final stage of the duca diet.The previous stages of the diet are related to protecting the improvements.
No product is prohibited, but there are a few principles:
- Use a consolidation stage as a key basis for energy planning.
- Continue a day to make a day "pure protein" one day.
- Never climb to a lift or escalator when you can climb the stairs.
- Oat Dandruff - friend.Take 3 tablespoons every day.
Estimated Menu in Ducan diet
In addition to the products available for everyone, Dr. Dukan preaches its line.The products from Ducan'dan include dandruff, noodles, flour and tea.
Attack phase
Breakfast
- 1.5 tablespoons oatmeal shirt, cinnamon and sugar substitute lower-friendly cottage cheese.
- Coffee or tea with low -fat milk and sugar substitute.
- Water.
Lunch
- Fry chicken.
- The Shirataki was prepared for the broth of the noodles.
- Diet Jeli.
- Cold tea.
Lunch
- Lenten steak and shrimp.
- Diet Jeli.
- Caffeine or river with river coffee, low milk and sugar substitute.
- Water.
Cruise phase
Breakfast
- 3 eggs of eggs.
- Cut the tomatoes.
- Coffee with low -fat milk and sugar substitutes.
- Water.
Lunch
- Fried chicken, mixed herbs, which are less -fat sauce, vinaigrette.
- Greek yogurt, 2 tablespoons of oatmeal and sugar substitute.
- Cold tea.
Lunch
- Baked salmon fillet.
- Broccoli and cables evaporated.
- Diet Jeli.
- Coffee without caffeine with low -fat milk and sugar substitute.
- Water.
Consolidation phase
Breakfast
- Omelet is made of 3 eggs, 40 g of cheese and spinach.
- Coffee with low -fat milk and sugar substitutes.
- Water.
Lunch
- 2 slices sandwiches with a turkey for all wheat bread.
- Half glass cutting cheese with 2 tablespoons of oatmeal bran, cinnamon and sugar substitute.
- Cold tea.
Lunch
- Fried pork.
- Fry tsukini.
- 1 Medium Apple.
- Coffee without caffeine with low -fat milk and sugar substitute.
- Water.
Is the duca diet based on science?
There is no quality research in the Ducan diet.
However, a study of women from Poland followed Duke's diet that he had lost 1,000 calories and 100 g protein in 8-10 weeks in 8-10 weeks.
In addition, many research shows that there are significant advantages to lose weight from other high protein diets with low carbohydrates.
High - There are several factors that help you lose weight during a high level of diet.
One of them is the increase in the number of calories burned during globonogenesis.This is a process where carbohydrates are limited, protein and fat glucose.
Items are significantly increasing after the level of metabolism, more protein than the foods of carbohydrates or fats.This makes the body feel saturation.
Protein reduces the production of hormone hormone and increases the activities of saturation hormones, so you eat less.
Nevertheless, the duca diet differs from many relevant diets.Limits both hydrocarbols and oils.It is a high protein, low -carb and low -fat diet.
The justification of oil limitation with high protein content to reduce weight loss and health is not based on science.
In a study, people who consume fat with high protein content, with low carbohydrate content, more than 69 calories from oil fleeing.
In the early stages of the duca diet, the daily part of the oathy bran has little fiber.
A part of 1.5 to 2 tablespoons Oat Bran consists of smaller than 5 grams of fiber, which is bad for a small amount of health.
Moreover, several healthy fiber sources such as avocados and nuts, because Dr.The duca considers them very rich fats.
Ducan safe diet?
Ducan diet was not learned.
However, such as high protein content, there were problems, especially in kidneys and bone health.
In the past, high protein consumption was believed to damage the kidneys.
However, new research showed that high protein-containing diets are not harmful to people with healthy kidneys.
Nevertheless, people who form kidney stones can have potentially experiencing health by food deterioration with high protein consumption.
Bone health, high-level diet includes fruit, which will not worsen, vegetables and fruits.
In fact, the latest research shows that the high-prothic diet really affects the health of bone health.
People with kidney disease, gout, liver disease or other serious illnesses should participate in the doctor before the diet begins.
Although most people lose weight in the first 2 stages, the total diet is quite limited, especially the days of "Pure protein" are very limited.These days only consist of lean prote.
There are high carbohydrate products, bread, starches, but high fat containing stability stages, it can also be a bad idea.
Oils in plants and animal products are lower and easier to follow a healthier, pleasant and long-term diet.
The diet of the duja may be safe for most people, but people with certain health problems may have difficulty.
The Ducan diet can cause fast weight loss.However, it has a number of features that make it difficult to use for a long time.
In general, it is a fast diet to lose weight, but avoid unnecessary healthy food.