In this article, we will analyze Ducan's diet, and we will say that this diet is afraid or to lose weight, and you can safely watch this diet.The purpose of the diet: To lose weight Protein diet: 10% - 35% of daily calorie norms are in proteins.Popular Atkins and Paleo look like a diet.
Statement:You will lose up to 4.5 kg in the first week and continue to lose 1-2 kg in the following weeks until you reach the target.You will eat as much as you want during all this time (of course only allowed products).If you follow these rules, you will never gain weight anymore.
Theory:Calia counting is not a way to lose weight.But the protein - yes.Protein is a strong source to lose weight.Protein has very little calories compared to carbohydrates, and it is digested for a longer term.When the protein forms the basis of the diet, the fast weight loss loss does not force itself.Limiting the amount of carbohydrates, the main source of body energy is forcing our body to use another source of energy.Those who seriously watch the meal plan can sometimes memorize themselves with little bread, cheese and fruit.Such motivation is enough for those who want to lose weight and have a serious diet.
How does the diet work?
For and against
- Eat everything you want
- Provides energy
- Many rules
- Cannot substantiate itself
Stages of the duca diet
Get ready for a large number of rules.The whole four rounds of the diet of the Dukan doctor named after French Dr. Pierre Dukan are very difficult in terms of the Creator, whatever.Even the smallest miss can destroy the resulted result.You can add more products to a "attack" phase, "the" attack "phase," the "diet", "consolidation"), cheese and bread.
"Attack":This stage of the diet is an imaginary of any party.You can eat everything you want in large parts: low -fat beef, calves, pork, venison;liver and language;fish;mollusks;bird;Down-ham, Turkey and chicken;Eggs;For example, a vegetable protein for Tofu and Seytan;Low -Fat dairy products;water and other non-total drinks (even diet soda);And a 1.5 tablespoon of oats.It is recommended to prevent monotheu in spices and grass.Do you want anything else?This will not work to deceive."Even a small concession for himself, the balloon can affect the balloon pants with a needle," he said.
The first stage lasts to ten days, depending on how many kilograms.For most people - 9 to 18 kg of 9 to 18 kg - The first stage usually lasts five days.In this case, the weight loss is 2-3 kg from the ducant.
"Cruise":At this stage, the starch (cucumbers, mushrooms, tsukkini, pepper and green salad) are returned to the diet.Nevertheless, Ducan recommends a day of the "attack" stage, ie a day of the second stage (protein + vegetable), a day of the "attack".You can also test the alternativeness of five days of each stage.Oatmeal rate will rise slightly and will be 2 tablespoons.According to Hucana, you will fall from 1 to 2 kilograms per week.Continue to change these two mercy until you reach the weight you want.
"Consolidation":Now you need to maintain the weight obtained.You are very sensitive at this stage, because you can gain weight again, because the Dukan says.The only way out is the "Consolidation" stage, which will last 5 days for the weight of 0.5 kg each.This means that those who fall from 9-18 kg of 9-18 kg will be up to 100-200 days at this stage.Now you can mix proteins and vegetables as you want.In addition, you should eat two slices of bread from a grain every day and part of 40 g of cheese, two slices.You can also eat two parts of the pasta every week, three part of meat (lambs, fried pork, pigs) and one or two "holidays" or two "holidays" or two "holidays" or two "holidays".Daily Norma 2 tablespoons Oat dandruff remains unchanged.
You still need to return to the "attack" stage once a week.
"Regular stabilization":FREE!(Almost) Now you can eat all the things you want 6 days a week without forgetting what you have learned in the "Consolidation" process.A compulsory requirement is a 3 tablespoon oat coves.The seventh day is a protein day.However, it limits product consumption from the list of allowed products.As the name of this stage suggests, this stage will continue its life.
Duration of stages
| Weight to be thrown * | 1. Attack | 2. Alternative | 3. Correction |
| 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't eat in the duca diet
A large amount of proteins with a duca diet can be selected without any products, carbohydrates and oils.Protein can be leaned.This is especially true for the first days.High protein products 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 is nothing more than allowed protein products, low-protein products, low-spacecraft and a small amount of oatmeal.Any other carbohydrates such as bread and sweets are prohibited.
Can: eat oat dandruff
In the first stage of the diet, you will start with 1.5 spoons a day and end with 3 tablespoons.This diet is a French doctor Pierre Ducan and the creator of this diet, it will help you feel better, reduces cholesterol and slows down the absorption of sugar and oil.
Will I lose weight?
It's hard to say.No clinical research was conducted in the duca diet.In 2010, in 2010, in 2010, in the first two stages of people showed that people lost 7 kg of people.That is, it is very possible to throw more weight in this diet.
Is there a diet useful for Ducan's cardiovascular system?
This is incomprehensible.During the survey described above, some said that cholesterol and triglyceride levels were at the same level or improved.But this information is far from real evidence.In general, cardiovascular disease professionals recommend fruit, vegetables and grain fibers and non-saturated oils and salts.
Can the duca diet prevent or manage diabetes?
Unknown.
Attention: The overweight 2 types of diabetes are considered one of the biggest risk factors for patients.In the way that this diet will help you lose weight, your chances of developing diabetes will decrease. Control: This Power Plan is not very similar to the diet plan recommended by the American Union, which focuses on initial stages, fruit, vegetables and all grains.In the next stages, you must ensure that your daily diet is overlapping with the doctor's recommendations.
Do you have health risks?
A brief diet of high protein content and low carbohydrate content is not harmful to health.If we talk about a long diet then you can't be 100% confident.Drilling, protein constitutes uric acid to be removed from the body.Due to a large amount of protein, the kidneys should work faster, and it can damage them or worsen existing kidney problems.(The opinion of the Duja: A large amount of water will help the kidneys to work more efficient).The removal of all products, ie the diet of grains and fruits, can take you to the risk of food shortages.In addition, you can adhere to Ducan's diet, lethargy, you can suffer from your mouth and dry mouth.All this is the side effects of the low -carb diet.
How appropriate this diet adopted dietary principles?
- Oil.We receive about 20% of the duca diet, this diet does not have high government recommendations from 20% to 35%, which recommends direct fats.
- Protein.The duca diet passed by the government, 35% of the government, because the number of calories from proteins since this diet is 40%.
- Carbohydrates.Neither the "attack" phase nor the "cruise" recommendation, so you need to get from 45% to 65% of carbohydrate calories.They stood 27% and 38%, respectively, respectively.However, the "Consolidation" phase of more carbohydrates responds to the required indicators.
- Salt.Most Americans consume very salt.The recommended daily norm is 2300 mg.But if you are 51 years old, or you have an African American or you have a hidanget, diabetes or chronic kidney diseases, your country is reduced to 1,500 mg.During the "attack" stage, the duca diet was over the recommended norm and held 3900 mg.In the "Cruise" stage, this figure was 1600 mg, while in the "Consolidation" stage 2300 mg.
- Other foods.Nutritional ingredients "worth worried about 2010" Most Americans have many or more:
- Fiber.Recommended daily norm for adults 22 - 34 g.This is the amount that will help to feel satiety and promote the right digestion.The "attack" stage gives only 4 g;"Cruise" - 11 g;"Unification" - 26 g.
- Potassium.This food element prevents a sufficient amount of blood pressure, increasing bone loss and reduces the risk of kidney stones.It is not so easy to get 4700 mg recommended daily.(Banans are rich in potassium, but you have to eat at least 11 per day) Most Americans have a potassium shortage.While analyzing the different stages of the duca diet, it all was close to the daily goal.
- Calcium.Calcium is also not only for bones, but also for blood vessels and muscles.The majority of Americans also have a lack of calcium.Everyone who has up to 50 women should be carefully monitored by calcium.The recommended norm is 1,000 to 1300 mg per day.Ducan's diet is easily tracked with this recommendation, because it is a large number of low dairy products.
- Vitamin B-12.Adults must consume 2.4 mg of food of this food.This vitamin is especially important for the correct metabolism in the body.The duca diet is more than this norm.
- Vitamin D. People who do not take enough sunlight should be clearly clearly watching the recommendations of vitamin 15 mg per day.This vitamin reduces the risk of bone fractures.None of the stages of Dukan diet is not in line with recommendations.
Recommended attachments?However, although the "official" of the diet was considered part, you can take polyivitamins or 3 out of fish.
Is it easy to follow this diet?
How much do you like to follow the rules?When you say that it is difficult or not, the dance of the duoula was created specifically for you.However, it is very difficult to follow, although the stages are short.Therefore, do not assess your will.
Previous:
There are many eating recipes and they are quite simple.In the first stages of the diet, alcohol is completely forbidden.Also, online support is provided.There are stores that offer purchase of packaged products and additives already. Recipes: Books, Site, Social Networks - All offers food recipes with high protein content and low fat content.
Food outside the house.In restaurants, eating from the list tracked is allowed.If in the first stage of the diet, try a steak with shrimp.In the second stage you can order vegetables to yourself.Make sure the chef does not add sunflower oil or worse, butter.If you can't resist the dessert, Ducan suggests ordering coffee or take yogurt with you.
Alcohol.With your food "department", a glass of wine or a box of beer is forbidden until you reach the third stage of the diet. Time saving.You will never save you a food plan, you will receive food and save someone who cooks someone you cook. In addition.You can contact people like you online forums and conversations.For a payment, you can already get an individual application and online course related to weight loss.Ducan diet products are also available on the Internet. The feeling of satiation.Experts emphasize the special importance of saturation.You will never be hungry, you will not follow this diet. The taste.So you cook everything yourself, then there's no one to blame if you don't like anything.If there are no traditional spices and oils, you will want to use the allowed herbs and spices.
Is it possible to sit on this diet, with certain restrictions on nutrition and special advantages?
Some people have difficulty with this diet.
Vegetarian
The duca diet envisages the use of meat, because it may seem especially difficult for vegetarians.In the first stage, you need many tofu and Seytan meals to reach the necessary protein level.Dukan also recommends drinking soy meat, milk, yogurt and vegetarian hamburgers.In the second stage, it is worth adding more vegetables to your daily diet.
Gluteless
The duca diet is based on gluten-free products such as eggs, meat and vegetables.Gluten-free oatmeal is worth buying.
With low-salted content
Pay attention to high-sodium products.You must remain below the recommended sodium level.Avoid shrimp and salt shakes and everything will be fine.
Kosher dish
You can easily use the kosher items easily.
Free food
Here your food preferences are just up to you.
What is the role of physical exercise in the diet of Duca?
Physical activity is extremely superior.Fast Walking Ducan's favorite exercise is: 20 minutes in the first stage of the diet, 30-60 minutes in the second stage, 25 minutes-3 stages, 20 minutes-4 stage.There are also recommendations to prepare duukan, belly, hips, arms and hips.
What will you eat
Depends on the stage.During the first two weeks, protein will be your best friend.Permitted products include: Low -Fat beef, calves, pork, venison;liver and language;fish;mollusks;bird;Down-ham, Turkey and chicken;Eggs;For example, a vegetable protein for Tofu and Seytan;Low -Fat dairy products and oatmeal.During the next stages, your diet is worth adding vegetables, fruits, all grain bread, cheese and flour products (pasta and kinva).One or two "holiday" dishes are also allowed.At the end of the diet one day in one day, a day is allowed to eat something to ensure that you will eat only with high protein content.
Estimated Menu
Below is a diet in one of each stage of the diet ("attack" and "cruise").Although all of the technologically presented tips are subjected to special nourishing analyzes, your individual food plan may differ from the following.Although the duca diet does not offer a power plan for the "Consolidation" stage, the possible choice is presented below.An individual plan based on individual options for the "stabilization" stage is accepted.
Phase of "attack"
Breakfast
- 220 ml coffee with an artificial sweetener of your choice
- 220g skim yogurt
- Oatmeal
Open snack (if you are hungry)
- 110 g skim cottee cheese
Lunch
- An egg that is steep with mayonnaise over the herbs
- 140g meat (steak)
Easy snack
- 110 g skim yogurt
Lunch
- 450g shrimps with herbs
- 220 g chicken cuts
- Protective cream Dukan
- Much water
"Cruise" phase
Breakfast
- 220 ml coffee with an artificial sweetener of your choice
- 220g skim yogurt
- Oatmeal
Open snack (if you are hungry)
- 110 g skim cottee cheese
Lunch
- Leaf salad with sauce
- Stew
- Protect
Light food
- 120 g of skim yogurt
Lunch
- Cucumber (hot or cold)
- 220g Marengo chicken
- Vanilla cream
- Much water
"Consolidation" phase
Breakfast
- 220 ml coffee with an artificial sweetener of your choice
- 220g skim yogurt
- Oatmeal
- 2 slices of 2 teaspoons with 2 teaspoons.
Open snack (if you are hungry)
- 110 g skim cottee cheese
- 1 apple
Lunch
- Leaf salad with sauce
- Stew
- Protect
Light food
- 120 g of skim yogurt
- 42 G Cheese Chedder
Lunch
- Cucumber (hot or cold)
- 220g Marengo chicken
- Quinoa made of 220 g
- Vanilla cream
- Much water