In these sights, we will analyze the Dukan diet and tell you how effective it is and whether it is afraid of this diet, or you can safely protect it to lose weight.Purpose of the diet: Loss of weight, protein diet: 10% - 35% of the daily calorie norm contains proteins.It looks like popular Atkins and Paleo's diet.
Statement:In the first week you will lose up to 4.5 kg and continue to lose weight 1-2 kg in the following weeks until you reach your goal.All this time you eat as much food as you want (of course, only allowed products).If you follow these rules, you will never gain excess weight.
Theory:Counting for locusts is not a way to lose weight.But protein - yes.Protein is a powerful source for weight loss.Protein contains very few calories compared to carbohydrates and it sits much longer.When protein forms a diet, fast weight loss does not force itself.Limiting the amount of carbohydrates, the main source of body energy, forces our body to use another source of energy - fat.Those who strictly follow their nutrition plan can sometimes distinguish small amounts of bread, cheese and fruit.Such a motivation is enough for those who want to lose weight and should be a strict diet.
How does the Dukan diet work?
Against him and against him
- Eat everything you want
- Gives energy
- A lot of rules
- May not justify yourself
Dukan diet stages
Get ready for a large number of rules.All four phases of the Dukan diet, so called French physician Pierre Dukan - his creator, is very difficult in terms of what can be eaten and what is impossible.Even the slightest miss can destroy the result.You move from the phase "Everything you can eat", the "attack" phase, the "cruise" phase ("alternative"), allowing only some vegetables to take some days of the week.In the third stage, "consolidation" ("fix"), you can add more products to your diet, such as cheese and bread.At the last stage of "stabilization" diet, you are relatively free of choice.You have the right to eat everything you want except some very important and special rules.
"Attack":This stage of the diet is the dream of any gourmet.You can eat everything you want in large parts: low beef, veal, pork, vein;Liver and tongue;Fish;Molluscs;Bird;Low ham, turkey and chicken;Eggs;For example, vegetable protein, tofu and seitan;Low milk products;Water and other non -calorie drinks (even dietary soda);And 1.5 tablespoons oatmeal bran.In spices and herbs it is advisable to avoid monotony.Do you want anything else?It will not work for deception."Even a small concession itself can be affected by a balloon needle," Dukan warns.
The first stage lasts for one to ten days, depending on how many kilograms you want to lose.For most people - those who need over 9 to 18 kg - the first stage usually lasts five days.The weight loss in this case is 2-3 kg.
"Cruise":At this point, vegetables that do not contain starch (cucumbers, mushrooms, tsukkin, pepper and green salad) are returned to the diet.However, Dukan recommends alternating the "attack" phase one day, that is, pure protein, within one day of the second stage (protein + vegetables).You can also try a five -day alternative to each stage.The oat norm will rise a little and will be 2 tablespoons.According to Dukan you will lose 1 to 2 kg per week.Continue to change these two phases until you reach the desired weight.
"Consolidation":It is now necessary to maintain weight.At this point, you are very vulnerable because you can still lose weight at any time, says Dukan.The only solution is the "consolidation" stage that lasts 5 days each fell to 0.5 kg weight.This means that those who dropped from 9 to 18 kg will be at this stage from 100 to 200 days.Now you can mix proteins and vegetables as you like.In addition, you should eat one part of the fruit every day, two slices of bread from whole grain and 40 g of cheese.Also, every week you can eat two parts of starch, such as pasta, three parts of meat (lamb, fried pork, bacon) and one or two "festive" dishes when you can eat everything you want.The daily norm of oat bran remains unchanged in 2 tablespoons.
You still have to return to the "attack" phase once a week.
"Permanent Stabilization":Freedom!(Almost) Now you can eat everything you want for 6 days a week, don't forget what you learned in the "consolidation" process.The mandatory requirement is oat bran 3 tablespoons.The seventh day is a protein day.However, this restricts the consumption of products from the list of products allowed.As the name of this phase offers, this stage will last a whole life.
Duration of stages
| Weight that must be dropped* | 1. Attack | 2. The alternative | 3. Fixation |
| 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 can be eaten on a diet diet
Proteins in large quantities, which is a ducan diet, allowed products can be selected that does not contain carbohydrates and fats.You can rely on protein.This is especially true for the first days.With high protein content, such as beef, pork, turkey and chicken products, it is recommended to eat unlimited quantities.You will never break the rules.For example, in the first stage, there is nothing permitted by protein products, low products, low calorie drinks and small amounts of oats bran.Any other carbohydrates such as bread and sweets are prohibited.
Can: eat oats bran
In the first stage of the diet you will start with 1.5 spoons a day and finish with 3 tablespoons.Pierre Dukan, a French doctor, and the creator of this diet, says it will help you feel better, reduces cholesterol and slows down sugar and fat absorption.
Will I lose weight?
It's hard to say.No clinical trials have been conducted on the Dukan diet.An online survey of 2010 with 1,525 people showed that in the first two stages of the diet, people lost an average of 7kg.That is, it is quite possible to lose weight on this diet.
Is the Dukan diet for the cardiovascular system?
It is incomprehensible.During the survey described above, some noted that their cholesterol and triglyceride levels were either left or improved.However, this data is far from true evidence.In general, cardiovascular disease experts recommend diets based on fruits, vegetables and cereal fibers, which do not contain saturated fats and salts.
Can a Dukan diet can prevent or control diabetes?
Set.
Warning: Excess weight is considered one of the greatest risk factors for patients with type 2 diabetes.Provided that this diet will help you lose weight, the chance of developing diabetes will be reduced. Control: This electricity plan, at least at an early stage, is not very similar to the diet recommended by the American Association, which focuses on fruits, vegetables and whole grains.At a later stage, you need to ensure that your daily diet matches your doctor's recommendations.
Are there health risks?
A short -term diet with high protein content and low carbohydrate content are harmful to health.If we are talking about a long diet, then you can't be 100% confident.Digging, the protein forms a diuretic acid that should be removed from the body.Due to the large amount of protein, the kidneys should work especially faster and this can harm them or deteriorate the existing kidneys.(Dukan's Opinion: The use of large amounts of water will help to work more efficiently in the kidneys).Excluding all groups of products, in particular grain and fruit diet, can lead to the risk of food deficiency.In addition, by following the Dukan diet, you can experience lethargy, smell from mouth and mouth.These are all the side effects of a low carbon diet.
To what extent does this diet fit the dietary principles?
- Fat.Since we get about 20% of fat calories, this diet does not have high recommendations, which recommends 20% to 35% of calories directly from fats.
- Protein.The Dukan diet exceeds 35%of the government announced by the government, as the amount of calories obtained from this diet is 40%.
- Carbohydrates.Neither the "attack" phase nor the "Cruise" complies with the recommendation that you get 45% to 65% of carbohydrate calories.They stopped, respectively, with 27% and 38%.However, the "consolidation" stage, in which there is more carbohydrates, meets the necessary indicators.
- Salt.Most Americans consume a lot of salt.The recommended daily norm is 2300 mg.However, if you are over 51 years of age, or you are an African American, or you have hypertension, diabetes or chronic kidney disease, your norm decreases 1,500 mg.At the "attack" stage, the Dukan diet was much higher than the recommended norm and was 3900 mg.In the "cruise" phase, this figure is 1600 mg and at the "consolidation" stage - 2300 mg.
- Other nutrients.The 2010 Nutrition Guide calls them "nutrients that are worth the value" because most Americans have one or more of them inadequate:
- Fiber.The recommended daily norm in adults is 22 - 34 g.This is this amount that will help you to feel a healing and promote proper digestion.The "attack" phase gives us only 4 g;"Cruise" - 11 g;"Consolidation" - 26 g.
- Potassium.A sufficient amount of this nutrient element prevents blood pressure, bone loss and reduces the risk of kidney stones.It is not so easy to get the recommended daily course from 4700 mg of food.(Bananas are rich in potassium, but you have to eat at least 11 pieces a day) Most Americans have a lack of potassium.When analyzing different phases of the Dukan diet, they were all close to their daily purpose.
- 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 is 50 years old should carefully control calcium.The recommended norm is 1000 - 1300 mg daily.The Dukan diet is easily followed by this recommendation as it includes a large amount of low dairy products.
- Vitamin B-12.Adults should consume this nutrient 2.4 mg daily.This vitamin is especially important for proper metabolism in the body.The Dukan diet exceeds this norm.
- Vitamin D. People who do not receive enough sunlight should especially clearly follow the recommendations of 15 mg of vitamin.This vitamin reduces the risk of bone fractures.None of the stages of the Dukan diet comply with the recommendations.
Recommended supplements?And although it is not considered as an "official" part of the diet, nevertheless you can get polvitamins 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 what you should do, whether it is difficult or not, then the Dukan diet has been created specifically for you.Although the phases are short, it is still difficult for them to protect them.Therefore, do not evaluate your willpower.
Preference:
There are lots of dishes and they are quite simple.In the first stage of the diet, alcohol is completely prohibited.Also, online support is provided.There are stores that offer already packaged products and supplements. Recipes: Books, Site, Social Networks - All of them offer food recipes with high protein content and low fat content.
Food outside the house.Food is allowed in restaurants if you eat food from the list.If in the first stage of the diet, try a steak shrimp.During the second phase, you can order vegetables.Just make sure the chef did not add sunflower oil, or even worse, butter.If you can't handle dessert, Dukan offers a coffee order or getting a yogurt with you.
Alcohol.This is forbidden until you reach the third stage of the diet when you can drink a glass of wine or beer with your "festive" dish. Saving time.There is no time to save unless you hire someone who gives you a food plan, buy food and cook. In addition.For online forums and chats, you can contact people like you.For the fee you can get an individual program and an online course on excess weight loss.Ducan Diet's products are also available online. A sense of healing.Experts emphasize the particular importance of the feeling of healing.You never go on hunger strike, adhering to this diet. Taste.So you are preparing everything yourself, then if you don't like anything, no one is guilty.In the absence of traditional spices and oils, you want to use plants and spices.
Is it possible to sit on this diet about nutrition and special preferences with some restrictions?
Some people have difficulty with this diet.
Vegetarians
Since the Dukan diet involves the use of meat, it may seem particularly difficult for vegetarians.In the first stage, you will have to eat a lot of tofu and seitan to achieve the required level of protein.Dukan also recommends drinking soy meat, dairy, yogurt and vegetarian hamburgers.In the second stage, it is worth adding more vegetables to your daily diet.
Without glue
The Dukan diet is based on gluten free products such as eggs, meat and vegetables.It is also worth the gluten -juice oat bran.
With a low content of salt
Just be careful with the high content of sodium on products.You need to stay below the recommended sodium level.Avoid shrimp and salt shakers and everything will be fine.
The food of kosher
You can easily use only kosher ingredients.
Free food
Here, your food preferences depend only on you.
What is the role of physical training on the Dukan diet?
Physical activity is very desirable.Quick walking is Dukan's favorite exercise: 20 minutes a day during the first phase of the diet, 30-60 minutes during the second phase, 25 minutes -3 phases, 20 minutes -4 phase.Duukan also has recommendations for the preparation of abdomen, hips, weapons and buttocks.
What do you eat
Depending on the phase.During the first two weeks, protein will be your best friend.Allowed products include: low beef, veal, pork, Venon;Liver and tongue;Fish;Molluscs;Bird;Low ham, turkey and chicken;Eggs;For example, vegetable protein, tofu and seitan;Low dairy products and oat bran.During further phases it is worth adding vegetables, fruits, grain bread, cheese and flour products (pasta and cinema) to your diet.One or two "festive" dishes are also allowed.At the end of the diet, it is permissible to eat, provided that they only eat food for high protein content one day a week.
The estimated menu
Below is a diet for one day at each stage of the diet ("attack" and "cruise").Although all the tips presented technically were subject to special nutritional analysis, your personal food plan may vary below.Although the Dukan diet does not offer the electricity plan at the "consolidation" stage, its possible option is given below.At the "stabilization" stage, it is likely to be an individual plan based on personal preferences.
Phase "attack"
Breakfast
- 220 ml of coffee with your choice of artificial sweetener
- 220g skim yogurt
- Oat bran
Light food (if you are hungry)
- 110 g of skim curd
Supper
- One egg on steep plants with mayonnaise
- 140 g of meat (steak)
Easy food
- 110 g skim yogurt
Supper
- 450 g shrimp with herbs
- 220 g chicken cutlets
- Custard Cream Dukan
- A lot of water
Phase "Cruise"
Breakfast
- 220 ml of coffee with your choice of artificial sweetener
- 220g skim yogurt
- Oat bran
Light food (if you are hungry)
- 110 g of skim curd
Supper
- Leaf salad with sauce
- Cluster
- Burglar
Light meal
- 120 g of skim yogurt
Supper
- Cucumbers (hot or cold)
- 220 g of Marengo chicken
- Vanilla cream
- A lot of water
Phase "Consolidation"
Breakfast
- 220 ml of coffee with your choice of artificial sweetener
- 220g skim yogurt
- Oat bran
- 2 slices of whole grain bread with 2 teaspoons of light oil
Light food (if you are hungry)
- 110 g of skim curd
- 1 apple
Supper
- Leaf salad with sauce
- Cluster
- Burglar
Light meal
- 120 g of skim yogurt
- 42 g of cheese cheddish
Supper
- Cucumbers (hot or cold)
- 220 g of Marengo chicken
- 220 g prepared quinoa
- Vanilla cream
- A lot of water