Many people want to lose weight quickly.However, rapid weight loss can be difficult to achieve and maintaining results is even more difficult.
Pierre Dukan claims to have created a fast diet that allows you to keep losing weight without starving.
We have reviewed the Dukan Diet in detail and explained everything you need to know.
What is Dukan's diet?
Ducan's diet is a high-protein diet with low carbohydrate content and is divided into 4 stages.
The diet was founded by French general practitioner Dr. Pierre Dukan, and specializes in weight management.
Doctors created diets in the 1970s inspired by the success of patients in difficult stages of obesity.The patient said that in order to lose weight, he could refuse almost any food, but could not refuse meat.
Pierre has created a suitable diet for patients, which has become the most popular diet in the world.
After many of his patients’ impressive weight loss results, Dr. Dukan published the book Diet Dukan, which was published in 2000.
Eventually, the book was published in 32 countries and became a bestseller.According to the comments, she helps people lose weight quickly and easily without hunger.
Dukan's diet has a similar characteristic, with its diet being the Stylem and Atkins' diet - all of which produce high-protein diets with low carbohydrates.
The basic principles of diet
There are four stages of diet: two stages of weight loss and two stages of saving.
Diet starts by calculating your "real" weight based on your age, weight loss history, and other factors.
The length of stay at each stage depends on how much weight you need to lose to achieve a “real” weight.
Four stages of Dukan diet
1.Attack stage (1-7 days)
You can start your diet with an unlimited amount of lean protein plus 1.5 tablespoons of oat bran.
2.Cruise phase (1-12 months)
One day on lean protein, lean on squirrels and vegetables that do not contain starch, add 2 tablespoons of oat bran a day.
3.Consolidation stage (variable)
Unlimited beaten protein and vegetables, some carbs and fat, weekly lean protein and 2.5 tablespoons of oat bran salt.You must do this in every 0.45 kg lost in Phase 1 and Phase 2 within 5 days.
4.Stable phase (not sure)
Basic advice for the merge phase, but can weaken the rules until the weight remains stable.Increase the oat bran to 3 tablespoons per day.
What products should be included in the diet?
Each stage of Dukan diet has its own pattern.Here is what you can eat at every stage:
Attack stage
The attack phase is based mainly on high-white products, as well as several other products that offer minimal calories:
- Lenten beef, veal, venison and other games.
- Lent pork.
- A bird without skin.
- liver, kidneys and tongue.
- Fish and mollusks (all types).
- egg.
- Low-fat dairy products (limited 1 kg per day): milk, yogurt, cheese and ricotta.
- Tofu and speed.
- Seytan (meat that replaces wheat gluten).
- 1.5 tablespoons oat bran per day (required).
- Unlimited amount of artificial sweeteners, noodles from Shirataki and Diet Jelly.
- A small amount of lemon juice and pickles.
1 teaspoon oil per day for the pan lubrication.
At least 1.5 liters of water per day (required).
Cruise phase
This stage alternates every two days.
On the first day, diet is restricted by products during the attack phase.On the second day, the product is allowed from the attack stage and from the following vegetables:
- Spinach, cabbage, salad and other leafy vegetables.
- Broccoli, cabbage, and brussels cabbage.
- Bell pepper.
- asparagus.
- artichoke.
- eggplant.
- cucumber.
- celery.
- tomato.
- mushroom.
- green beans.
- Onions, onions and onions.
- squash.
- pumpkin.
- turnip.
- 1 part of carrot or beet per day.
- 2 tablespoons oat bran per day (required).
No other vegetables or fruits are allowed.No fat should be added except for 1 teaspoon oil or lubricate the plate in salad seasoning.
Consolidation stage
During the merge phase, it is recommended to mix any products from the attack and cruise list along with the following:
- fruit: For example, 1 part of fruit per day, such as 1 cup of berries or chopped melon; 1 average apple, orange, pear, peach or nectarine; 2 kiwi, plum or apricot.
- bread: 2 slices of whole grain bread a day, with a small amount of oil and low content.
- cheese: 1 part of cheese (40 grams) per day.
- starch: For example, 1-2 parts of starch, 225 grams of pasta and other cereals, corn, beans, beans, rice or potatoes per week.
- Meat: Fried lamb, pork or ham 1-2 times a week.
- Holiday dishes: Two "festive dishes" per week, including a snack, a main course, a dessert and a glass of wine.
- protein: One day a week on "pure protein", only products in the attack stage are allowed.
Oat bran: 2.5 tablespoons oat bran per day (required).
Stability stage
The stability phase is the final stage of Dukan's diet.It's all about keeping improvements in the early stages of your diet.
There are no banned products, but there are several principles:
- Use the merger phase as the basic foundation of the power plan.
- "Pure Protein" day continues on a day of the week.
- Never climb up the elevator or escalator when you can climb the stairs.
- Oat bran - your friend.Take 3 tablespoons per day.
Approximate menu on Dukan Diet
In addition to the products available to everyone, Dr. Dukan also promoted his own production line.Ducan's products include bran, noodles, flour and tea.
Attack stage
breakfast
- Low-fat cheese with 1.5 tablespoons of oat bran, cinnamon and sugar substitutes.
- Low-fat milk and sugar alternative to coffee or tea.
- water.
dinner
- Fried chicken.
- Shirataki's noodles are prepared on broth.
- Diet jelly.
- Cold tea.
dinner
- Lenten steak and shrimp.
- Diet jelly.
- Caffeine-free coffee or low-fat milk and sugar alternative coffee.
- water.
Cruise phase
breakfast
- 3 eggs.
- Cut tomatoes.
- Low-fat milk and sugar alternative coffee.
- water.
dinner
- Fried chicken, mixed with herbs and low-fat sauce, vinegar.
- Greek yogurt, 2 tablespoons oat bran and sugar substitute.
- Cold tea.
dinner
- Grilled salmon fillets.
- Steamed broccoli and cauliflower.
- Diet jelly.
- Coffees that do not contain low-fat milk and sugar substitutes are caffeine-free.
- water.
Consolidation stage
breakfast
- OMLET is made of 3 eggs, 40g cheese and spinach.
- Low-fat milk and sugar alternative coffee.
- water.
dinner
- The sandwich is made with turkey to make 2 slices of whole wheat bread.
- 1. 1. 1. 1. 2 tbsp oat bran, cinnamon and sugar substitute.
- Cold tea.
dinner
- Fried pork.
- Fried tsukini.
- 1 average apple.
- Coffees that do not contain low-fat milk and sugar substitutes are caffeine-free.
- water.
Is Dukan's diet based on science?
There are not many studies on high-quality diets in Dukan.
However, a study of women from Poland after the Dukan diet showed that they received about 1,000 calories and 100 g of protein a day, while losing 15 kg in 8-10 weeks.
Furthermore, many studies have shown that other low-carb high-protein diets have significant advantages in weight loss.
During a high white diet, several factors lead to weight loss.
One of these is the increase in the number of calories burned during gluconeogenesis.This is a process where protein and fat turn into glucose when carbohydrates are limited and protein consumption is high.
Foods with significantly higher metabolic levels after eating protein than those with carbohydrates or fat.This makes the body feel full.
This protein reduces hormone production and increases the activity of saturated hormones, so you end up eating less.
However, Dukan's diet differs from many related diets.It limits carbohydrates and fat.This is a high-protein, low-carb and low-fat diet.
The reason for fat restriction on a low-carb diet is that high protein content to lose weight and health is not based on science.
In one study, fats containing high protein content (fats with low carbohydrates) burned an average of 69 calories more than those who avoided fat.
During the initial stages of the Dukan diet, although the daily portion of oat bran is mandatory, there is also little fiber.
1.5 to 2 tablespoons of oat bran contains less than 5 grams of fiber, which is a small amount of fiber, which is bad for health.
Additionally, several healthy fiber sources, such as avocado and nuts, are not included in the diet, as Dr. Dukan believes they are too rich in fat.
Is Ducan safe to eat?
Dukan's diet has not been studied.
However, problems such as high protein content are affected, especially their impact on kidney and bone health.
In the past, it was believed that high protein consumption could lead to kidney damage.
But new research shows that diets with high protein content are not harmful to people with healthy kidneys.
However, people who may develop kidney stones may have the potential to worsen in health conditions as protein is consumed.
Bone health does not worsen by a high-white diet, but contains potassium-containing vegetables and fruits.
In fact, recent studies have shown that a high-protein diet actually has a beneficial effect on bone health.
People with kidney disease, gout, liver disease, or other serious illness should consult their attending physician before the start of their diet.
Although most people lose weight in the first two stages, their overall diet is very limited, especially on days with "pure protein".These days, it consists of only lean protein.
The stabilization phase includes high carbohydrate products, bread, starch, but not many healthy foods with high fat content, which can be a bad idea.
In the long run, the fat contained in plant and animal products makes a low-carb diet healthier, pleasant and easier to stick.
Dukan's diet may be safe for most people, but people with certain health problems may experience difficulties.
Dukan diet can lead to rapid weight loss.However, in the long run, it also has many features that make it difficult to use.
Usually, this is a quick diet for weight loss, but it can keep you from healthy foods without it.