Despite the fact that the Ducan diet is one of the most popular and profitable (millions of people around the world follow this protein diet for weight loss, and the size of the company that sells books and branded foods is estimated at 100 million euros per yearestimated). Most professional nutritionists are extremely negative about the dietary rules outlined by Ducan.
The French medical organization openly accused the author of the famous diet of "making medicine a business" without worrying about the effects of his advice on the health of people who are losing weight and the British Dietetic Association for several yearsSeries, the Ducan Diet is named as the most dangerous diet for humans and is strongly recommended to avoid it.
Is This Diet Really Effective?
The reason the Ducan Diet is so popular is simple: its nutritional program doesn't require careful monitoring of nutrients at all, careful calorie counting, or a complete refusal to eat. To lose weight and get rid of excess weight, you just need to follow the main provisions and stages of the diet and eat according to the list of foods offered by Dukan.
The focus of this diet is on low-fat protein foods that limit simple carbohydrates and sugars as much as possible and consume a lot of fiber on a regular basis. In fact, the Ducan Diet is a typical example of a carbohydrate-free diet (which is also the keto diet), but with a reduced fat content.
Stages of the Ducan Diet in simple terms
The Ducan diet is itself divided into four successive phases: attack, change, consolidation and stabilization. The attack is the shortest stage and lasts 2-6 days (only protein foods with an almost complete fat restriction are allowed in food). During this period, you can lose 2-4 kg of weight, as a large amount of fluid will leave the body.
The second stage of the diet consists of alternating protein and protein-vegetable days. At first only protein products are allowed, then - proteins and vegetables in equal proportions (a source of fiber and vitamins). It is permissible to alternate every other day, two to two, etc. , in one day. The duration of this phase of the Ducan diet is until the desired weight is achieved.
Bottom line: consolidation and stabilization
Reviews from people who have lost weight show that consolidation is considered to be the easiest stage of the Ducan diet. The duration of this phase is calculated using the number of 10 days for each kilogram lost. At this point, once a week, one serving of fruit per day, one serving of bread and cheese, and fatty meats are added to the diet. In addition, all products from the transition stage are acceptable.
Stabilization is the final phase of the Ducan diet that will last the rest of your life. The main principle of the diet at this stage is to consume 1-3 tablespoons of oat bran daily and one protein day per week (only protein foods are allowed). It is also important that Ducan recommend vigorous walking for 30 to 60 minutes a day and refusing the elevator at all stages of the diet.
Pros and cons: reviews on losing weight according to Dukan
The main benefit of the Ducan Diet is traditionally seen as the absence of hunger. In fact, you can eat anytime and in any quantity. Reviews often say that the diet consists of simple and understandable foods - in fact, you can easily eat in restaurants and order grilled chicken or beef steak, as well as fish, seafood, and vegetables.
Among the basic disadvantages, reviews of those who are losing weight note the almost complete absence of fruits at most stages of the diet, constant thirst and the characteristic smell of acetone from the mouth on protein days (a direct result of ketosis processes). Among other things, some people who lose weight on the Ducan Diet have difficulty digesting them.
Scientific Evidence: The Flaws of the Ducan Diet
Scientists recall that Ducan's book contains statements that contradict reality. The main criticism is the rejection of fats - Ducan does not mention that a healthy person needs at least 40-50 g of fat per day. Avoiding fat creates problems with fat-soluble vitamins (mostly vitamin D), the absorption of calcium, and a number of other minerals.
Due to the fact that the composition of breast milk is in a ratio of 5: 3: 2 (in terms of the calories of carbohydrates, fats and proteins), Ducan comes to the conclusion that this ratio is the "golden ratio" and thathighest harmonious and correct for the diet of an adult. Person. Unfortunately, this opinion has no scientific evidence.
Anti-scientific dietary recommendations
Additionally, the Ducan Diet bans spinach (as sugary) when in reality spinach only contains 3. 6 grams of sugar for a huge 100g serving of lettuce. At the same time, the diet classifies skimmed milk as a product with unlimited consumption (forgetting that there is about 10-13 g of sugar in a glass of milk).
Real scientific studies show, among other things, that the Ducan diet does not change eating habits - more than 80% of the 5000 subjects who lost weight on this diet returned to their original weight within a few years. The reason people lose weight is not because of the Ducan diet, but rather the keto phase that this diet recommends.
Dukan's Diet: A Real Review of Those Who Have Lost Weight
"Calorie and food restricted diets have been given to me very hard - I like to overeat. I looked for other options that didn't impose strict controls on the food. As a result, I decided to lose weight on the Ducan Diet. The result of the first few days was good. I ate my favorite meat, poultry, fish in large quantities and lost weight! I didn't go to exercise but started running for 30 minutes a day and refused to use the elevator.
After 4 months he reached his minimum weight of 68 kg. I lost 19 kg, my skin condition and general well-being improved. However, at the end of the diet, I decided to continue counting calories because I hadn't wanted to limit the carbohydrates in my diet for my entire life. Despite the fact that when counting calories the feeling of hunger is more noticeable, but it is more convenient for me to eat only healthy food - I am quite fed up with eating protein. "
The Ducan Diet is the least popular diet among nutritionists. The weight loss from shock caused by a strong rejection of fats and carbohydrates is not long-term - in 80% of cases, the weight lost during the diet returns. Scientific studies show that Ducan's diet can have a significant long-term impact on health and normal metabolism.