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 to lose weight, and the size of the business selling books and branded foods is estimated at 100 million eurosannually), most professional nutritionists have an extremely negative disposition towards the nutritional rules outlined by Ducan.
The French organization of doctors openly accused the author of the famous diet of "making medicine a business" without caring at all the impact of his advice on the health of those who are losing weight, and the British Dietetic Association for several years. in a row he called the Ducan diet the most dangerous diet for people, and strongly recommended avoiding it.
Is this diet really effective?
The reason for the popularity of the Ducan diet is simple: its nutritional program does not require careful nutrient control, scrupulous calorie counting, or a complete refusal to eat at all. To lose weight and get rid of excess weight, you just need to follow the main provisions and stages of the diet, as well as eat according to the list of food products offered by Dukan.
The focus of this diet is an emphasis on low-fat protein foods, limiting simple carbohydrates and sugars as much as possible, and consuming plenty 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 simultaneous fat restriction.
Stages of the Ducan diet in simple words
By itself, the Ducan diet is divided into four successive stages: attack, alternation, consolidation and stabilization. The attack is the shortest stage, lasting 2 to 6 days (only protein foods with almost complete fat restriction are allowed). During this time, you can lose 2 to 4 kg of weight, as a large amount of fluid leaves the body.
The second stage of the diet consists of alternating protein and protein-vegetable days. At first, only protein products are allowed, then protein and vegetables in equal proportions (a source of fiber and vitamins). It is allowed to alternate days in a day every other day, two after two, and so on. The duration of this phase of the Ducan diet is until the desired weight is reached.
Final result: consolidation and stabilization
Reviews of those who have lost weight indicate that consolidation is considered the simplest stage of the Ducan diet. The duration of this stage is calculated based on the figure of 10 days for each kilogram lost. At this stage, a serving of fruit per day, a serving of bread and cheese, and fatty meats are added to the diet once a week. Also, any product of the alternation stage is acceptable.
Stabilization is the final phase of the Ducan diet and lasts for the rest of your life. The key principle of nutrition at this stage is to consume 1 to 3 tablespoons of oat bran a day and a day of protein a week (only protein foods are allowed). It is also important that at all stages of the diet, Ducan recommends walking briskly for 30-60 minutes a day and refusing the elevator.
Pros and Cons: Weight Loss Reviews According to Dukan
The main advantage of the Ducan diet is traditionally considered to be the absence of hunger. In fact, you can eat at any time and in any quantity. Reviews often say that the diet consists of simple, understandable foods; in fact, you can eat at restaurants without any problem, ordering grilled chicken or beef steak, as well as fish, seafood, and vegetables.
Among the fundamental disadvantages, the reviews of those who lose weight highlight the almost complete absence of fruit in most stages of the diet, the constant thirst and the characteristic smell of acetone from the mouth on protein days (a direct result ofketosis processes). Among other things, some people who are losing weight on the Ducan diet begin to experience digestion difficulties.
Scientific evidence: the mistakes of the Ducan diet
Scientists recall that Ducan's book contains claims that are contrary to reality. The most criticized is the rejection of fat: Ducan does not mention that a healthy person needs at least 40-50 g of fat a day. Avoiding fat leads to problems with fat-soluble vitamins (mainly vitamin D), the absorption of calcium, and several other minerals.
Based on the fact that the composition of human milk is in a ratio of 5: 3: 2 (in terms of calories from carbohydrates, fats and proteins), Ducan concludes that this ratio is the "golden ratio", and is themore harmonious and correct for adult nutrition. Unfortunately, this opinion has no scientific evidence.
Anti-scientific dietary recommendations
Also, the Ducan diet prohibits spinach (because it contains sugar), although spinach actually contains only 3. 6 grams of sugar for a large 100g serving of salad; however, at the same time, the diet classifies skim milk as an unlimited consumption product. (forgetting that a glass of any milk contains about 10-13 g of sugar).
Among other things, real scientific studies show that the Ducan diet does not change eating habits: more than 80% of the 5, 000 study subjects who lost weight on this diet returned to their original weight in several years. The reason people lose weight is not the Ducan diet, but the ketogenic phase that this diet recommends.
The Dukan diet: a real review from those who have lost weight
"Diets with restricted calories and food were very hard for me, I like to eat too much. I was looking for other options that do not impose a strict control on food. As a result, I decided to lose weight with the Ducan diet. The result of the first daysit was good. I ate my favorite meat, chicken and fish in large quantities and lost weight! I did not go into sports, but started walking for 30 minutes a day and refused the elevator.
He reached his minimum weight of 68 kg after 4 months. I lost 19 kg, my skin condition and general well-being improved. However, at the end of the diet, I decided to move on to counting calories, as I did not want to restrict carbohydrates in my diet for my entire life. Although when counting calories, the feeling of hunger is more noticeable, but for me it is more convenient to eat only healthy foods, I am quite tired of protein foods. "
The Ducan diet is the least favorite diet among nutritionists. Shock weight loss caused by 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 the Ducan diet can significantly harm normal long-term health and metabolism.