In a trip to this scenic spots, we will analyze the diet of Duchan and tell you how effective it is and whether this diet needs to be afraid or you can safely follow it to lose weight.Dietary purpose: To lose weight, protein diet: 10% - 35% is contained in protein daily calorie criteria.Popular Atkins and Pallio looks like diet.
statement:You will lose up to 4.5 kg in the first week and continue to lose 1-2 kg in the next weeks until you reach the target.All this time you will eat as much food as you want (of course, only permissible products).If you follow these rules, you will not get overweight again.
written:Calia's count is not the way for weight loss.But protein - yes.Protein is a powerful source to lose weight.Protein has very few calories than carbohydrates, and it is digested for longer.When the protein makes the base of the diet, rapid weight loss is not forced to itself.The range of carbohydrate amounts, the main source of body energy, forces our body to use another source of energy - fat.Those who strictly follow their food plans can sometimes pamper themselves with bread, cheese and a small amount of fruits.Such inspiration is enough for those who want to lose weight and have a strict diet.
How does the diet of Dukean work?
for and against
- Eat whatever you want
- Gives energy
- Many rules
- Can't hold yourself right
Dietary stages of dukeon
Get ready for a large number of rules.All four stages of Dukan's diet, so French doctor Pierre Dukan - is named after its manufacturer, which can be eaten and which is impossible, is very difficult in the context of.Even a minor miss can destroy the results already obtained.You will proceed with the step "everything you can eat", "attack" phase, "cruise" phase ("optional"), which allows only a few vegetables in a few days of the week.In the third stage, "consolidation" ("fixing"), you can add more products to your diet, such as cheese and bread.In the final stages of "stabilization" diet, you are relatively independent in choice.With the exception of some very important and special rules, you are allowed to eat whatever you want.
"attack":This phase of diet is the dream of any petu.You can eat whatever you want in large parts: low -gomans, wheel, pork, venison;Jigar and tongue;fish;Mollusk;Bird;Low -haem, turkey and chicken;Eggs;Vegetable protein, for example, tofu and seat;Low -dairy products;Water and other non -chillori drinks (even diet soda);And 1.5 tablespoons oat bran.In spices and herbs, it is recommended to avoid monotonization.do you want something else?This will not work to cheat."Even a small concession can have the effect of penetrating the balloon with a needle for himself," Dukan has warned.
The first phase lasts for one to ten days, it depends on how many kilograms you want to leave.For most people - who need to reset from 9 to 18 kg - the first stage usually lasts for five days.In this case, weight loss is 2-3 kg according to Dukeon.
"cruise":At this stage, vegetables that do not contain starch (cucumbers, mushrooms, tsukini, pepper and green salad) are returned to the diet.Nevertheless, Ducon has advised one day of the "attack" phase with a day of the second stage (protein + vegetables), ie one day of pure protein alternately.You can also try the option of five days of each stage.The ideal of porridge will increase slightly and there will be 2 tablespoons.You will fall from 1 to 2 kg per week according to Dukeon.Continue changing these two stages until you reach the desired weight.
"Consolidation":It is now necessary to maintain the weight gained.At this stage, you are very weak, because at any time you can increase weight again, Dukan says.The only route is the phase of "consolidation", which will last 5 days for each 0.5 kg weight.This means that those who fell from 9 to 18 kg will be at this level for 100 to 200 days.Now you can mix protein and vegetables as per your choice.In addition, every day you need to eat a part of the fruit, two slices of bread from the whole grain and 40 grams of cheese.In addition, every week you can eat two parts of starch products, such as pasta, three parts meat (lambs, fried pork, bacon) and one or two "holiday" dishes when you can eat everything.The daily ideal in 2 tablespoons oat bran remains unchanged.
You still need to return to the "attack" phase once a week.
"Continuous stabilization":Freedom!(Almost) Now you can eat everything you want 6 days a week, you cannot forget what you have learned in the process of "consolidation".A mandatory requirement is 3 tablespoons of oat bran.The seventh day is a protein day.However, it limits the consumption of products from the list of permissible products.As the name of this phase tells, this phase will last all life.
Duration of steps
| Weight that needs to be dropped* | 1.assault | 2.optional | 3.Fixing |
| 5 kg | 2 day | 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 cannot be eaten on Dukeon's diet
Large amounts of protein, which is a ducon diet, can be selected in any way that contains carbohydrates and fat.You can bend on protein.This is especially true for the first days.Products with high protein content, such as beef, pork, turkey and chicken are recommended to eat unlimited amounts.You can never break the rules.For example, in the first phase, there is nothing but a small amount of protein products, low -less products, low -chryori drinks and a small amount of oat bran.Any other carbohydrates, such as bread and sweets, are prohibited.
Can: Eat Oat Bran
You will start with 1.5 teaspoons per day in the first stage of the diet and end with 3 tablespoons.A French doctor and the manufacturer of this diet, Pierre Dukeon, says it will help you feel more well, reduce cholesterol and slows down the absorption of sugar and fat.
Will I lose weight?
it's hard to say.No clinical studies were performed on Dukeon's diet.The 2010 online survey, in which 1,525 people participated, showed that people lost an average of 7 kg in the first two stages of the diet.That is, it is quite possible to throw extra weight on this diet.
Is Dux diet useful for the cardiovascular system?
It is beyond comprehension.During the survey described above, some stated that their cholesterol and triglyceride levels either lived or improved at the same level.However, these data are far from the right evidence.In general, experts on heart diseases recommend diet, which are based on fruits, vegetables, and grains, and which contain saturated fat and salts.
Can Duxan diet stop or control diabetes?
unknown.
Warning: Overweight is considered one of the biggest risk factors for patients with type 2 diabetes.Provided that this diet will help you lose weight, the chances of your diabetes development will decrease. Control: This power plan is not the same as a dietary plan recommended by the American Association, in minimal early stages, focused on fruits, vegetables and whole grains.In later stages, you should make sure that your daily diet matches the doctor's recommendations.
What are the health risks?
A small diet with a high protein content and a low carbohydrate content is not harmful to health.If we are talking about a long diet, you cannot be 100% assured.Excavation, protein forms uric acid, which should be removed from the body.Due to large amounts of protein, the kidneys should work exclusively rapid, and it can damage them or spoil existing kidney problems.(Dukeon's opinion: Using large amounts of water will help the kidneys to function more efficiently).Exclusion from the diet of the entire groups of products, ie grains and fruits, can expose you to the risk of food deficiency.In addition, while following the diet of Dux, you can suffer from lethargy, smell with your mouth and smell with dry mouth.These are all side effects of a low -carb diet.
What is this diet in accordance with dietary principles?
- thick.Since according to Duken's diet, we get about 20% of fat calories, this diet does not have high government recommendations, which recommends 20% to 35% of the fat directly with fat.
- Protein.Dukeon diet is more than 35%declared by the government, as the number of calories obtained from protein on this diet is 40%.
- Carbohydrate.Neither the "attack" phase, nor the "cruise" matches the recommendation, according to which it is necessary to obtain 45% to 65% of carbohydrate calories.They stopped at 27% and 38% respectively.However, the "consolidation" phase, during which there are more carbohydrates, meets the essential indicators.
- Salt.Most Americans consume plenty of salt.The recommended daily criteria is 2300 mg.However, if you are over 51 years of age, or you are an African American, or you have high blood pressure, diabetes or chronic kidney disease, then your criteria is reduced to 1,500 mg.In the "Attack" phase, the diet of Dux was more than the recommended criteria and had an amount of 3900 mg.In the "cruise" phase, the figure is 1600 mg, and "consolidation" is at 2300 mg.
- Other nutrients.2010 Nutrition Manual "calls nutrients, due to which it is worth being worried", as most Americans have insufficient number of one or more of them:
- Fiber.The recommended daily criteria for adults is 22 - 34 grams.This is the amount that will help you keep a sense of satisfaction and promotes proper digestion.The "attack" phase gives us only 4 grams;"Cruise" - 11 grams;"Samkan" - 26 grams.
- Potassium.Adequate blood pressure in this nutrient, prevents an increase in bone loss and reduces the risk of kidney stones.It is not so easy to get a recommended daily rate of 4700 mg from food.(Banan is rich in potassium, but you should eat at least 11 pieces per day) Most Americans lack potassium.When analyzing different stages of Dukeon's diet, they were all close to a daily target.
- Calcium.Calcium is important not only for bones, but also for blood vessels and muscles.Most Americans also have calcium deficiency.For women and 50 which all should be carefully monitored by calcium.The recommended criteria is 1000 - 1300 mg per day.Dukeon diet is easily done after this recommendation, as it contains a large number of less dairy products.
- vitamin b12.Adults need to consume 2.4 mg of this nutrient daily.This vitamin is particularly important for the right metabolism in the body.Dukeon diet is more than this ideal.
- vitamin D.Those who do not receive sufficient amount of sunlight should clearly follow the recommendations of 15 mg of vitamins per day.This vitamin reduces the risk of bone fracture.None of Dukan's diet stages correspond to the recommendations.
Recommended supplement?And although it is not considered a "official" part of the diet, you can take polyvitamins 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 it when you explain what you need to do, even if it is difficult or not, the diet of Duchan was specially made for you.Despite the fact that the phases are low, yet, it is very difficult for them to follow.Therefore, do not consider your will.
advantage:
There are lots of dishes of dishes and they are quite simple.Alcohol is completely prohibited in the first stage of the diet.In addition, online support is provided.There are shops that offer to buy already packed products and additives. Recipes: Books, site, social network - they offer food dishes with all high protein content and low fat content.
Food outside the house.Food is allowed in the restaurant if you eat food from the permitted list.If in the first stage of the diet, try a stake with shrimp.During the second phase, you can give yourself vegetables.Just make sure that the chef did not add sunflower oil to them, or worse, butter.If you cannot resist the dessert, Duchan offers to order coffee or take yogurt with you.
Liquor.It is exactly forbidden until you reach the third stage of the diet, when you can drink a glass of wine or beer with your "festive" dish. Time savings.As long as you do not hire someone who will make you plan, buy food and cook it. moreover.On online forums and chats, you can communicate with people like you.For fees, you can get an online course at a personal program and loss of additional weight.Dukeon diet products are also available on the Internet. A sense of satisfaction.Experts emphasize the special importance of the spirit of satisfaction.You will never be hungry, you will follow this diet. Taste.So you cook everything yourself, then if you don't like anything, no one is guilty.In traditional seasoning and absence of oils, you would like to use perfect herbs and spices completely.
Is it possible to sit on this diet, there are some restrictions on nutrition and special preferences?
Some people have difficulties in this diet.
Vegetarians
Since the diet of dukens implies the use of meat, it can seem particularly difficult for vegetarians.In the first stage, you have to eat a lot of tofu and seat to achieve the required level of protein.Dukan also advised to drink soy meat, milk, yogurt and vegetarian hamburger.In the second stage, it is worth adding more vegetables to your daily diet.
Without gluten
The diet of dukeons is based on gluten -frill products, such as eggs, meat and vegetables.It is also worth buying gluten -filled oat bran.
With low salt material
Be attentive to products with a high sodium content.You need to stay below the recommended sodium level.Avoid shrimp and salt shakers, and everything will be alright.
Kosher Food
You can easily use only the coffee material.
Free meal
Here, your food preferences depend only on you.
What is the role of physical exercise on Dukeon's diet?
Physical activity is much better.Rapid walking is the favorite exercise of Dukeon: 20 minutes a day during the first phase of the diet, 30-60 minutes during the second phase, 25 min -3 phase, 20 min -4 steps.Duukan also has recommendations to train the stomach, hips, weapons and buttocks.
what will you eat
Depends on the stage.During the first two weeks, protein will be your best friend.Perved products include: low -fat beef, wheel, pork, venison;Jigar and tongue;fish;Mollusk;Bird;Low -haem, turkey and chicken;Eggs;Vegetable protein, for example, tofu and seat;Low -Deery Products and Oat Bran.During later stages, it is worth adding vegetables, fruits, whole grain bread, cheese and flour products (pasta and kinwa) to its diet.One or two "holiday" dishes are also allowed.At the end of the diet, it is allowed to eat anything, provided that one day a week you will eat with only one high protein content.
Estimated menu
Below is a diet for a day in each stage of diet ("attack" and "cruise").Although technically all the tips presented here were subject to the analysis of special nutrients, your personal food plan is presented below.Despite the fact that the diet of Dux does not provide an power plan for the "consolidation" phase, its possible option is presented below.For the phase of "stabilization", an individual plan based on individual preferences is assumed.
Step "attack"
Breakfast
- 220 ml coffee with an artificial sweetener of your choice
- 220 grams skim yogurt
- Porridge
Light snack (if you are hungry)
- 110 grams skim cottage cheese
dinner
- An egg in stands with mayonnaise on herbs
- 140 grams of meat (stake)
Easy snack
- 110 grams of skim yogurt
dinner
- 450 grams of shrimp with herbs
- 220 grams chicken cutlet
- Custard Cream Dukan
- a lot of water
Step "cruise"
Breakfast
- 220 ml coffee with an artificial sweetener of your choice
- 220 grams skim yogurt
- Porridge
Light snack (if you are hungry)
- 110 grams skim cottage cheese
dinner
- Salad with sauce
- Casserole
- Custard
Light food
- 120 grams of skim yogurt
dinner
- Cucumber
- 220 grams margo chicken
- Vanilla cream
- a lot of water
Step "consolidation"
Breakfast
- 220 ml coffee with an artificial sweetener of your choice
- 220 grams skim yogurt
- Porridge
- 2 slices of whole grain bread with 2 teaspoons with light oil
Light snack (if you are hungry)
- 110 grams skim cottage cheese
- 1 apple
dinner
- Salad with sauce
- Casserole
- Custard
Light food
- 120 grams of skim yogurt
- 42 g cheese cake
dinner
- Cucumber
- 220 grams margo chicken
- 220 grams of ready quinoa
- Vanilla cream
- a lot of water