Many people want to lose their weight quickly.Nevertheless, it can be difficult to lose weight rapidly, and it is even more difficult to maintain the result.
Pierre Dukan has claimed that a quick diet has been made that allows you to achieve continuous loss of weight without starvation.
We have prepared a detailed review of Dukeon's diet, in which you need to know what you need to know.
What is the diet of Dukeon?
Dukeon diet is a high protein diet and a low carbohydrate content, divided into 4 stages.
Diet is a French General Practitioner Dr.Pierre was built by Dukan, who specializes in weight management.
The doctor created a diet in the 1970s, inspired by the patient's successes with a difficult stage of obesity.This patient said that he can deny almost any food to lose weight, but cannot deny meat.
Pierre created a suitable diet for the patient, which has become one of the most popular in the world.
Many of his patients experienced effective results in weight loss, Dr.Dukan published the book Diet Dukan, published in 2000.
Finally, the book was published in 32 countries and became a bestseller.According to reviews, he helped people achieve quick and easy losses without weight.
Dukeon diet has similar characteristics, with the diet of Styleman and Atkins - all of them created a high protein diet with low carbohydrates.
Basic principle of diet
The diet consists of four stages: two stages of weight loss and two stages of weight protection.
The diet begins with your "correct" weight calculation depending on your age, weight loss history and other factors.
The length of living in each stage depends on how much weight you need to lose to achieve your "true" weight.
Four stages of Dukeon diet
1.Stage of attack (1-7 days)
You start a diet using an unlimited lean protein plus 1.5 tablespoons of oat bran a day.
2.Cruise phase (1-12 months)
A lean day with a lean day in a day with a lean day, which does not have starch on a squirrel and vegetables, as well as 2 tablespoons of oats oats every day.
3.Consolidation phase (variable)
Unlimited protein and vegetables, some carbohydrates and fats, lean protein and 2.5 tablespoons oat bran a day a day.You should do this within 5 days in each 0.45 kg lost in 1 and 2 stages.
4.Stabilization
The consolidation phase the basic recommendations, but the rules can be weakened until the weight remains stable.Oat Bran is extended to 3 tablespoons per day.
Which products should be included in the diet?
Each stage of Dukeon's diet has its own pattern.Here you are allowed to eat during each stage:
Stage of attack
The attack phase is mainly based on high -interest products, as well as on many additional people who provide minimum calories:
- Lenten Beef, Veal, Venison and other games.
- Lenten Pork.
- Birds without skin.
- Liver, kidneys and tongue.
- Fish and mollusks (all types).
- Eggs.
- Low -Dayary products (limited 1 kg per day): milk, curd, cottage cheese and rikota.
- Tofu and pace.
- Seatan (option for meat from wheat gluten).
- 1.5 tablespoons oat bran daily (required).
- An unlimited number of artificial sweeteners, Shirtaki's noodles and diet jelly.
- A small amount of lemon juice and pickle.
1 teaspoon oil daily for affection of pan.
At least 1.5 liters of water (required) per day.
Cruise phase
This phase is optional every two days.
On the first day, the diet is limited by the products from the stage of the attack.On the second day, it is allowed to consume products from the phase of attacks and the following vegetables:
- Spinach, cabbage, salad and other leaf greens.
- Broccoli, cauliflower, cabbage and Brussels cabbage.
- sweet pepper.
- Asparagus.
- Artichoke.
- Eggplant.
- Cucumbers
- Ajmoda.
- Tomato.
- mushroom.
- green beans.
- Onion, onion and onion.
- Tori
- Pumpkin.
- Turnon.
- 1 part of carrot or beet daily.
- 2 tablespoons oat bran daily (required).
No other vegetables or fruits are allowed.In addition to 1 teaspoon of oil in salad dressing or to lubricate the pan, fat should not be added.
Stagnation
In the consolidation phase, it is recommended to combine any product with the list of attacks and cruise steps:
- Fruit: 1 part of fruits per day, for example, 1 cup berries or chopped watermelon;1 average apple, orange, pear, peach or nectar;2 Kiwi, plum or apricot.
- Bread: 2 slices of whole grain bread per day with a small amount of oil with low fat content.
- Cheese: 1 part of cheese (40 grams) per day.
- Starch: 1-2 parts of starch per week, for example, 225 grams of pasta and other grains, corn, beans, legumes, rice or potatoes.
- Meat: Fried lamb, pork or ham 1-2 times a week.
- Tyohi dishes: Two "festive dishes" per week, including a snack, a main dish, a dessert and a glass of wine.
- Protein: One day a week on "pure protein", only products are allowed from the stage of the attack.
Oat Bran: 2.5 tablespoons oat bran daily (required).
Stabilization phase
The stabilization phase is the final stage of the diet of the dukeon.This is about maintaining the improvements obtained in the first stages of the diet.
No products are prohibited, but there are many principles:
- Use the consolidation phase as an original basis for power planning.
- Continue a day a week to "pure protein" day.
- Never climb a lift or escalator when you can climb the stairs.
- Oat Bran - Your friend.Take 3 tablespoons every day.
Estimated menu on Dukeon's diet
In addition to the products available to all, Dr.Dukan promotes his line.Dukeon products include bran, noodles, flour and tea.
Stage of attack
Breakfast
- 1.5 tablespoons oat bran, low -footing cheese with cinnamon and sugar options.
- Coffee or tea with low -milk and sugar options.
- Water.
dinner
- Frying chicken.
- Shirtaki's noodles prepared the broth.
- Diet jelly.
- Cold tea.
dinner
- Lenten stake and shrimp.
- Diet jelly.
- Coffee or coffee without tea with less milk and sugar alternatives.
- Water.
Cruise phase
Breakfast
- 3 egg eggs.
- Cut tomatoes.
- Coffee with low milk and sugar options.
- Water.
dinner
- Fried chicken, mixed herbs with low -cot sauce, vinaigrette.
- Greek yogurt, 2 tablespoons oat bran and sugar options.
- Cold tea.
dinner
- Baked salmon plaque.
- Broccoli and cauliflower bang.
- Diet jelly.
- Coffee without caffeine with low -milk and sugar options.
- Water.
Stagnation
Breakfast
- 3 eggs, 40 grams of cheese and ohlet made of spinach.
- Coffee with low milk and sugar options.
- Water.
dinner
- Sandwich with a turkey for 2 slices of whole wheat bread.
- Half a cup cottage cheese with 2 tablespoons oat bran, cinnamon and a sugar option.
- Cold tea.
dinner
- fried pork.
- Frying Tsukini.
- 1 average apple.
- Coffee without caffeine with low -milk and sugar options.
- Water.
Is Dukeon based on diet?
There are not many quality research on Duchaon's diet.
However, a study by Poland women followed Diokan's diet that she found about 1000 calories and 100 grams of protein per day, while lost 15 kg in 8–10 weeks.
In addition, several studies show that other high protein diets with low carbohydrates have significant benefits for weight loss.
There are many factors that contribute to weight loss during high -diet.
One of them is an increase in the number of calories burnt during gluconogenesis.This is a process in which protein and fat are converted into glucose, when carbohydrates are limited and protein consumption is large.
After eating protein after eating carbohydrates or fat, the level of metabolic increases significantly.It makes the body feel satisfied.
Protein reduces the production of hormone hormones and increases saturation hormone activity, so you eventually eat less.
Nevertheless, the diet of dukens varies from many related diets.It limits both carbohydrates and fat.It is a high protein, low -carb and low -diet.
The justification of fat range on a low -carb diet with high protein content to reduce weight and health is not based on science.
In one study, people who consume fat with a high protein content are with low carbohydrate content, an average of 69 calories over an average than those who avoid fat.
In the early stages of Dukeon's diet, despite the fact that the daily part of the oat bran is mandatory, there is also very low fiber.
A portion of 1.5 to 2 tablespoons Oat Bran contains less than 5 grams of fiber, which is a small amount, which is poor for health.
In addition, many healthy sources of fiber, such as avocados and nuts, are not included in the diet, because Dr.Dukeons consider him very rich fat.
Is Dukeon a safe diet?
Dukeon's diet was not studied.
But such problems were affected as high protein content, especially its effect on kidney and bone health.
In the past, it was believed that high protein consumption could cause kidney damage.
But new studies have shown that diets with high protein content are not harmful to people with healthy kidneys.
Nevertheless, people who are likely to make kidney stones may experience a decline in health with potentially high protein consumption.
Bone health will not be spoiled by high -to -one, while potassium -containing vegetables and fruits are included.
In fact, recent studies suggest that a high -protein diet actually has a beneficial effect on bone health.
People with kidney diseases, gout, liver disease or other serious diseases should consult their attending physician before the diet starts.
Despite the fact that most people lose weight in the first 2 stages, the normal diet is quite limited, especially the day of "pure protein".There is only lean protein in these days.
Stabilization stages include high carbohydrate products, bread, starch, but do not include many healthy foods with high fat content, which may be a bad idea.
Plants and animal products make the fat less -carb diet more healthy, pleasant and easier to follow in long periods.
Dukeon diet can be safe for most people, but people with certain health problems may have difficulty.
Dukeon diet may cause rapid weight loss.However, it also has many features that make it difficult to use in a long time.
In general, it is a quick diet for weight loss, but it saves you from healthy food without need.