Today it is difficult to find a person who has not heard about this method of losing weight.The glory of Dr. Dukan's diet is simply explained: high efficiency.Before trying, we offer to become familiar with some facts and consult a doctor.
Introduction
What is Dr. Dukan's diet?We analyze the principles, pros and cons, the benefits and damage of a protein diet for health, as well as we hear the opinions of foreign experts.
Today it is difficult to find a person who has not heard about this method of losing weight.The glory of Dr. Dukan's diet is simply explained: high efficiency.Before trying, we offer to become familiar with some facts and consult a doctor.
The program consists of four phases.The main rule is the increase in protein consumption.According to the creator, this allows him to reconstruct the metabolism, clean the body, avoid the effect of Yoyo and maintain a thin figure for a long time.
What is Dr. Dukan's diet?
The author's weight loss program was invented by the popular French nutritionist Pierre Dukan, who has specialized in the fight against obesity for more than 30 years.
In the 70s, Dr. Dukan, along with obese patients, worked in an alternative to popular diets based on a low-calorie diet and a fractional diet 4-5 times a day.It was an unusual path.
The basis of his diet, considered the nutrition of a primitive man who was engaged in hunting.In their diet there were mainly protein and plants foods, carbohydrates and sugar were absent.Only over time, a person began to eat differently, many have kilos of more.
Based on the experience of many generations, the nutritionist developed his diet.It was based on the nutrition of ancient people, whose base was meat and plants.Fasting is contraindicated.There are only allowed products without restrictions, which adhere to certain rules.Its compliance is necessarily:
- The food must be limited by the use of fat meat.The main varieties are chicken, turkey, from which fat and skin must be removed.
- Boiled, steam, low -fat varieties are allowed, any gift from the sea (shrimp, river crabs, oysters, squid).
- You can use lactic acid products.Add natural components to yogurt and kefir (vanilla, coconut, cinnamon).
- The dishes must be almost without salt, it can be replaced with natural sauces.
- You cannot eat sugar, you can replace artificial substitutes.
- There are only allowed vegetables in stew, cheese, boiled shape.Exclude potatoes, legumes.
- The oat bran must be present daily.Its number is 1-3 tablespoons.tablespoons, depending on the diet cycle.They are necessary to improve intestinal peristalsis, clean the body.
- The duration of the cycles depends on the weight required to lose.The main cycle is meat during the day, the second day, vegetables are added to the meat.
- Compliance with the drinking regime is very important.For a day, the body must receive at least 1.5-2 liters of clean water.
- Physical exercises must be present.Its duration should not be less than half an hour per day.It can be a walk, a bicycle, swimming.
He published a popular leadership where he described his diet in detail.
The diet is tall white and consists of four stages.In the first and second, a person is losing weight, in the third and fourth fixed the result achieved and admits the figure.
The program implies not only the loss of excess weight, but also a change in eating habits.Ducan's diet is based on the correct one, according to the author, the balance between the amount of nutrients entering the body (proteins, fats and carbohydrates).
Pierre Ducan believes that the relationship between them must be 5: 3: 2.
The effect of this diet can be seen quite quickly, since it counteracts water retention in the body.The ability to obtain results almost immediately after the start of a protein diet has a strong psychological effect on people.
The true scientific evidence of long -term weight loss is contradictory, and adhering to the program for a long time is very difficult.The survey conducted in the United Kingdom showed: 80% of people with weight within 4 years after the end of the heroic program.
Pierre Ducan says that its nutritional method allows not only to achieve surprising aesthetic results, but also brings health benefits.However, the theme of the safety of white diets still causes debate in the medical community.
Four phases of Dr. Dukan's diet: menu and product list
The program is based on more than 100 food ingredients and consistent stages (phases), which are aimed at a gradual decrease in body weight and stabilization.
- Stroke.
- Cruise.
- Consolidation.
- Stabilization.
Although the official recommendations indicate a specific time of each phase, for each patient it is determined individually, taking into account the predisposition.
The first two are aimed at the loss of kilograms.The third and fourth for consolidation.The diet does not imply hunger.This contradicts the principles of the diet.Another important point is the duration of each stage.It depends on the number of kilograms that must be restored.Here is the approximate amount of the action of each stage.
| The amount of kg that must be restored | Attack (days) | Cruise (days) 1 kg*7 days |
Consolidation (days) 1 kg*10 days |
| 7 | 3 | 49 | 70 |
| 14 | 5 | 98 | 140 |
| 28 | 7 | 196 | 280 |
| 38 | 8 | 266 | 380 |
During all stages, it is necessary to use bran and drink a lot of pure water.This helps accelerate metabolism and lose weight faster.
Phase I - Shock (attack)
This stage is the most difficult.Throughout the period, you can only eat meat (natural protein).The products can be selected from the list indicating the allowed products.
The first phase lasts 2-10 days.It depends on the quantity, kilograms that must be restored.These days you must drink a lot of water and drink.The task of this phase is to activate metabolism.At this stage, the menu must consist of food components with a high protein content.
It is allowed to use 72 products that contain a large amount of protein, that is, low -fat meat, fish, poultry and low -fat dairy products.You must abandon all carbohydrates and fats, with the exception of contents in protein products.
Below is a list of allowed products.Remember that Dr. Ducan allows you to eat when you really want it and hungry.There are no calorie restrictions.
What is possible and impossible in the first phase of the diet:
- Low fat: beef, veal (except Anthrakot due to the high fat content), liver, kidneys, dry meat, rider, any game (deer, hare), rabbit.It is not desirable to eat lamb, pork and other fatty meat.
- The takeoff: birds liver, meat liver, meat tongue (elite low fat).
- Fish: Platija, crab sticks, salmon, mackerel, perch, fish, burbot, whores, kiss, trout, saira, mackerel, sardine, cod, sand, sand, tuna, hek.It is served in any way, even fresh, baked, smoked and boiled.
- Medicoles: squid, crabs, karakatics, oysters, mussels, river crabs.
- Bird: chicken, turkey, chicken liver, quail, pigeon, pheasan, wild geese, ducks.A bird with a flat beak is not recommended, that is, duck and geese.
- Eggs: as a protein product, allowed in any form and in any quantity.
- Dairy products: low oily cottage cheese, homogenized cheese, yogurt.
- Vegetable proteins: Tofu cheese, oat bran.
- Liquids: For the proper functioning of Ducan's diet, you must use at least 1.5 liters of liquid per day.In the first place, there is water not weed, but coffee without sugar, tea and fruit drinks are also allowed.
- ADDITIONAL PRODUCTS: To sweeten coffee or tea, you can use the sweetener, season the dishes with vinegar, thyme, vegetables, parsley, onion, garlic and other spices that contribute to digestion.
- Plant products of boxes of different types, all green vegetables (cucumber, zucchini, asparagus, celery, iceberg salad, spinach, beans), eggplants, artichoke, fungi, onions, tomato, carrots, radishes, brass, beet, pumpkin, I am.
The doctor believes that to burn the protein, the body will need a large amount of energy.This is much more than a person is subject to a protein diet.Another food, except protein, does not act, the body uses internal reserves (adipose tissue).Muscle mass in this process is not used.In the first days, the body can lose a small amount of kilograms (2-4).During this period, hiking, classes in the gym, swimming, physical exercises are required for at least half an hour.
The approximate menu of the first phase for three days:
Day 1:
- Breakfast: two -egg scrambled eggs;
- Second breakfast: low -fat yogurt;
- Lunch: fried chicken breast in herbs and salted cucumber;
- Jocadura of the afternoon: a pair of low ham slices in a turkey fat;
- Dinner: low -fat cream cheese with onions.
Day 2:
- Breakfast: soft and soft egg;
- Second breakfast: low -fat cabin cheese;
- Lunch: baked salmon with lemon juice;
- Jocadillo in the afternoon: low -fat yogurt;
- Dinner: boiled meat with canned pepper.
Day 3:
- Breakfast: hard egg with canned pepper;
- Second breakfast: low cream cheese with onions;
- Lunch: Lean meat cut with onion and parsley shalot;
- Jocadillo in the afternoon: low -fat yogurt;
- Dinner: Smoked massage with mustard.
The duration of the first phase is 2 to 7 days, but you can see up to 10 days with the doctor's permission.It all depends on how much weight you want to lose.If you intend to lose up to 10 kg, the phase lasts 3 days, 10-15 kg-5 days and more than 20 kg of 7 to 10 days.
This is the most important and motivating stage.The effects are almost instantaneous, two days later, the first lost kilogram.Dukan noticed a psychological effect here: an overweight person who saw some success in a few days will be motivated to continue the program.
In the first stage, you can lose 2 to 6 kg.Is it worth continuing?
Phase II - alternation (cruise)
This is the main period in which the download of additional pounds is suffered.Last 50 to 330 days.It is an alternation of two types of nutrition.One day it is still the same when the entire diet is only protein.The next day, vegetables should be added to this diet.In addition, Bran menu must be added daily.The drink regime remains the same.
At this stage, after rapid weight loss, Dr. Ducan offers to reduce speed, adjusting the diet for planned weight loss by approximately 1 kg per week.It also assumes that after the first phase, the body cannot function only in protein, but protein nutrition is still necessary to get rid of extra pounds and consolidate the weight of their dreams.
In the alternation phase, it is allowed to combine 72 high protein products with 28 types of vegetables.Unacceptable products remain those that contain an excessive amount of carbohydrates, for example, potatoes, rice, beans and corn.
Below is a vegetable list in the second phase of the diet:
- Recommended vegetables: eggplant, white cabbage, man, broccoli, cabbage of Brussels, onions, tsukini, achicoria, red cabbage, pumpkin, beans, cauliflower, kolrab, dill, cucumber, pepper, mushrooms, tomatoes, onion, turnips, burst, green salad, celery, vilería, vilería, soybean, so so soy.
- Conditionally allowed vegetables: beets and carrots in all forms.
- Prohibited vegetables: White beans, beans, Turkish peas (chickpeas), peas, corn, lentils, green peas and potatoes.
Also in small quantities (60 ml) per day it is allowed to drink light wine (better dry), consume ketchup, milk and soy cream (up to 4%).
This period should last at a rate of 7 days /by 1 kg fallen in 2 periods.If you want to restore 7 kg, the second period will last 49 days (7*7).Weight loss is supposed to be 1 kg per week.Physical activity is also necessary for half an hour.
The approximate menu of the second phase for three days:
Day 1:
- Breakfast: fried eggs with onions, tomatoes and raw cucumber;
- Second breakfast: simple yogurt with a low fat percentage;
- Lunch: fried turkey with boiled cabbage;
- Afternoon jargon: dietary beet chips;
- Dinner: Salad with egg, onion and radish.
Day 2:
- Breakfast: low -fat cabin cheese with radishes and onions;
- Second breakfast: carrot salad;
- Lunch: Chicken grill with tsukini zucchini;
- Jocura of the afternoon: natural yogurt;
- Dinner: spinach with tomatoes and lemon juice.
Day 3:
- Breakfast: an egg paste;
- Second breakfast: Bulgarian pepper salad;
- Lunch: beet soup cooked in chicken broth;
- Jocadura of the afternoon: Sauer salad;
- Dinner: stuffed eggs.
The alternation lies in the fact that a certain protein period must be replaced by a protein period in combination with vegetables.It looks as follows:
- 1/1 - 1 day, proteins and 1 day of proteins and vegetables are consumed;
- 3/3 - 3 days for proteins and 3 days for protein with vegetables;
- 5/5 - 5 days for proteins and 5 days for protein with vegetables;
- 2/5 - 2 days for proteins and 5 days for protein with vegetables (however, convenient, it provides relatively slow weight loss compared to other rhythms).
Phase III - Consolidation (consolidation)
The purpose of this stage is to consolidate the results achieved in phases I and II, and avoid rebounding and fat return, that is, the effect of Yoyo.During this period, the body tries to return lost kilograms, struggles for fatty fat reserves.This improves the feeling of hunger, reduces energy consumption and improves calorie absorption.
Nature makes you go through the refrigerator more frequently, and many people begin to add weight.It is extremely important to follow the diet rules in the consolidation stage!
The third phase is the longest, not counting the room.Its duration can be calculated independently.For each kilogram fallen in the second stage, you must add 10 days.If 18 kg was eliminated, then the stage will last 180 days (10*18).
Drink mode and sports exercises are preserved.The amount of bran increases to 2.5 spoons.
In the third stage, you can use all the products of the previous two.In addition, add a portion of fruits per day (but not bananas, grapes, cherries or dry fruits due to the high content of simple sugars), two slices of whole wheat bread, two slices of cheese per day and any starch product twice a week.
The menu add:
- A non -floating fruit (200 g).
- The use of 40% cheese (40 g per day) is allowed.
- Eat fried meat or bacon 2-3 times a week.
A part of products containing starch is introduced.If the whole period is 200 days, then in the first 100 days, you can eat once a week, in the second twice.These include:
- 1-2 boiled potatoes;
- cereals (rice, sarracene wheat) 125 g;
- Solid pasta varieties.
According to this principle, you can organize a stomach festival.In the first half, 1 time per week, in the second half, 2 times.On this day, at a meal, you can eat a complete three -plates lunch (first, second and dessert).The volume is approximately the same that is served in a coffee.You cannot eat in excess, the main thing is to enjoy food.
The approximate menu of the third phase of the Ducan diet for three days:
Day 1:
- Breakfast: a slice of bread with turkey ham and tomatoes;
- Second breakfast: low -fat cheese with radish;
- Lunch: chicken breast with baked beet;
- Jocura of the afternoon: tropical fruits without sugar (kiwi);
- Dinner: Pasta with shrimp and fried pepper.
Day 2:
- Breakfast: yellow cheese rolls with tomatoes;
- Second breakfast: simple yogurt with apples;
- Lunch: a glass of pieces with olives and tomatoes;
- Afternoon socio: Bulgarian pepper salad;
- Dinner: Egg tuna salad.
Day 3:
- Breakfast: Shakshuka ovary;
- Second breakfast: apples;
- Lunch: pasta with tsukini and tomatoes;
- Jocadura of the afternoon: carrot salad;
- Dinner: toasted with smoked salmon, dill and pepper.
And now the news that will delight all patients: twice a week you can enjoy the party called so, that is, any dish to choose from (it can be fries, ice cream, oily pig fish or their favorite wine).
However, it should be remembered that these libations should be moderate.
Phase IV - Stabilization
The diet is over, you fixed it, now you can proceed to normal nutrition.During the entire period of the diet, his body is already accustomed to a new aspect of nutrition.You have studied harmful products.The main thing that must be understood by yourself is that meat and vegetables should prevail in your diet.Reduce a sweet minimum, butter, flour.
To not win kilograms lost again, follow the simple rules:
- Save drinking mode in the same volume;
- 3 tablespoon saved oats, daily.
Sharbi is considered a wonderful fiber source, which not only gives a feeling of satiety, reduces the level of harmful cholesterol and normalizes the blood glucose level after consuming carbohydrates, but also helps maintain weight. - Make protein day once a week.
A previous requirement for the stabilization phase are protein Thursday.One day a week - Thursday - return to the strict high consumption menu of the shock phase. - Move more, walk at least 30 minutes.
Here, in the future, an active lifestyle and regular exercises are recommended.For example, go to work on foot or raise the upper floor without an elevator.
This stage of the program should be practiced all your life to avoid weight gain.
Ducan and alcohol diet
In the first two stages, any use of alcoholic beverages is forbidden, whether beer, wine or pure alcohol.This is due to the fact that the body is already very loaded with an excessive amount of protein and a deficiency of macronutrients.
At this time, internal organs, especially kidneys and liver, are already working at a high load, so alcoholic beverages can cause additional problems.
Only the third phase allows you to introduce alcohol occasionally in the holidays as described above, that is, a maximum of twice a week.In the fourth stage, you can drink alcohol moderately, but you must remember your health danger.
What can be consumed throughout the period, except proteins and vegetables?
In your menu, throughout the period, diets can be added products with the minimum carbohydrate and fat content:
- coffee without sugar;
- Pepsi and Kola "Luz";
- artificial sugar substitutes;
- cocoa (1 h l) with a 14%fat content;
- Broth cubes;
- mustard in grains;
- vinegar;
- lemon as a right;
- Salt is minimal.
The benefits of Dr. Ducan's diet for health
The main thing that people expect from a diet is the rapid weight loss.According to published reviews, it really leads to rapid weight loss, motivating supporters to continue the program.This is an advantage not only for the figure, but also for health.
The second positive point: Ducan's diet strictly prohibits alcoholic beverages associated with heart disease, liver, pancreas, brain, not to mention diabetes and various types of cancer.
Finally, unlike another popular Atkins diet, the consumption of fat and salt is significantly limited, and this is a good health habit.
The best way to cook dishes
With any diet, it is forbidden to fry food.This preparation method increases the calorie content of the dishes.During frying, harmful substances are released for the body.In order not to damage the body, it is better to cook or bake everything.In Ducan's diet, you can fry the grill meat without adding fats, passing vegetables in a pan.
What can be prepared for dietary nutrition?
One of the necessary products is fish.For dietary nutrition, its baking is more appropriate.To do this, take vegetables:
- onion;
- carrot;
- sweet pepper;
- zucchini;
- tomato;
- broccoli cabbage;
- Coc Lemon.
Pass all vegetables in a pan with the addition of tomato paste.The stuffed fish sprinkle the lemon juice, rub 20 g of hard cheese, place vegetables on the top.Bake for 20 minutes at a temperature of 180 degrees.
For many dishes and meat salads, you can prepare a Tofu cheese sauce, which will successfully replace mayonnaise.For preparation, you must take ingredients such as:
- Tofu cheese (package);
- 1h French mustard;
- 0.5h L Lemon juice;
- turmeric at the tip of a knife;
- salt 0.5 h l;
- Guar Gum 0.5 h L;
- pepper, dry garlic;
- Greens to taste.
Mix all the ingredients in a blender.You may like your favorite spices.
It is good to eat beans, which contains many useful substances.It is added to different dishes, it can also be consumed as a separate garnish for meat.To do this, take 0.5 kg of ice cream or fresh beans and boil until it is cooked.Then prepare a service station:
- Wine vinegar - 2 tablespoons.l;
- Mustard is acute 2 ts;
- half small bulb;
- Garlic clove;
- 2 tablespoons earth nuts.l;
- green;
- salt;
- black pepper;
- 2 hours.The olive oil.
Mix everything well and add the beans.Serve hot.
Side effects and contraindications of the ducan diet
Weight loss too fast combined with a nutrient deficiency can give more damage to the human body than well.
Possible side effects at the beginning of the program:
- headaches;
- chronic constipation;
- unpleasant smell of the mouth;
- a dry mouth feeling;
- decrease in performance;
- Weakness and fatigue.
The diet does not meet the main needs of a person, especially because it drastically reduces the main groups of products, including fruits and vegetables.A possible deficiency of vitamins A, B2, C, D and folic acid, potassium and fiber requires correction of dietary additives;This is not too healthy nutrition.
Despite the increase in protein consumption, a non -physical change in metabolism can lead to a decrease in muscle mass.In addition to all this, there is a high risk of stones in the gallbladder.Finally, after the cessation of the diet, it is possible to restore the kilograms fell with such difficulty.
The high content of animal fats in the menu leads to an increase in cholesterol.Ducan diet overloads the kidneys, leads to the formation of stones, swelling and hypertension.
There are cases in which relatively healthy people led to sad consequences, which strictly follow the rules of protein nutrition.Doctors agree: Such programs require caution and are not suitable for everyone.
Due to the small amount of carbohydrates in the diet, this diet is contraindicated:
- in gastrointestinal tract diseases;
- with hypertension;
- with kidneys and liver pathology;
- with atherosclerosis with vascular damage;
- children and adolescents;
- in severe forms of diabetes;
- with several types of allergies;
- In case of metabolic disorders, gout;
- with mental disorders, tendency to depression;
- People whose work is associated with a high degree of attention;
- Pregnant women and infant mothers.
It is not surprising that Ducan's diet has occupied the last place in the classification of the best diets in the United States and enviable regularly falls into foreign antirethings.Strange diets that promise a quick way of losing weight are usually lower and dangerous to health.
Conclusions
Dr. Dukan's diet, although very effective to lose weight, requires medical observation.This is a very risky diet, which in some cases can have negative health consequences.
The effectiveness of the program is associated with the strict observance of its rules for a long time.In fact, phase IV must be observed until the end of life.
Ducan's diet can only be overweight people, who consciously want to change food style, but do not have the opportunity to practice sports or use other diets in the past.
Before starting, you should definitely consult your doctor!