The diet of French nutritionist Pierre Dukan is perhaps one of the most popular diets, both in our country and in the world.Pierre Dukan's diet invented in the late 1990s, Pierre Dukan's diet has instantly gained the love and confidence of hundreds of thousands of fans around the world.The essence of Ducan's diet is simple: as little carbohydrates as possible, as much protein as possible.The author of the Ducan diet concentrated on the diet of a hunter and primitive collector.According to Peter Dukan, our body, and especially their need for basic nutrients have not changed since, when the main source of food were herbs and edible roots that women collected, and animal meat that men extracted.But sugar, white flour and other products that form the basis of a modern person's diet were not familiar to the primitive ancestor.And now, when we move to the usual diet, we gain fat, get fat and get sick.Pierre Dukan's diet is built in a way to get the diet to the "natural" and thus force the body to remember the moments when the muscles were strong and the fat layer was thin.
The beginning of Ducan's diet
The base of Dukan's diet is four steps.Two of them are configured for weight loss, two to prevent the so-called "yo-yo-effect" when weight fell with a diet returns.Moreover, it is supposed that in the middle between the two phases, the weight should be stabilized.Where to start Ducan's diet?The easiest way is the first stage, which takes two to seven days.
Despite;Its short duration, the first phase of Ducan's diet, the so -called attack, is highly effective: after it, up to 4 kg of overweight is lost after it.
Then follows the second stage, alternation, more, whose goal is to stabilize weight loss.If all goes correctly, in the second stage of Ducan's diet, about one kilogram is lost per week.The duration of this internship is calculated individually, depending on how much overweight a person wants to lose with the help of Dukan's diet.
The third phase of Ducan's diet aims to correct the result achieved.Its duration is calculated according to a simple formula: 10 days of a diet for each kilogram have fallen.Say, if 10 kg have been removed, the third phase will last 100 days.
After the end of the third phase, the final stage of Ducan's diet begins, the fourth phase that lasts a lifetime.But don't be alarmed: In the fourth stage of the diet, you need to return to a strict set of products just one day a week.The rest of the time, it is important only daily to eat oat bran, drink enough water and walk at least 20 minutes every day.
According to the Ducan field, as a result of "reprogramming" that occurred using attacks, the body is led to use proteins, non -carbohydrates as the basis of energy.In addition, during the passage of all stages of Ducan's diet, a person reaches the most appropriate body weight and size - an individual norm, which is best suited for his lifestyle, height, age and other parameters.
Ducan's dietary stages
Then,The first phase of Ducan's diet- Attack - Allows you to see the first results of the diet a few days after the start.During the attack, it is important to use 1.5 tablespoons of oats a day, at least half an hour a day on foot and do not forget to drink 1.5-2 liters of water.As for products that can be consumed in the first stage of Dukan's diet, the base is protein food.Low -fat and carbohydrate protein products can be consumed in an almost unlimited amount.In addition, in the first stage of Ducan's diet, it is allowed to consume products that do not contain protein, but in which there are almost no carbohydrates and fats - first and foremost, of course, these are several drinks.During the first phase of Dukan's diet, 72 high protein products are allowed: a variety of products allows you to make a comfortable diet for almost anyone, not even tolerating food restrictions.
The second phase of Ducan's field diet, "Alternation", must stabilize the result.At this stage, vegetables are added to protein products (except those containing starch - for example, potatoes, corn).Vegetables and products with high protein content can be consumed in almost unlimited amounts, most importantly, observe the principle of alternation: one day eat exclusively protein products in the second protein with vegetables.It is still necessary to eat oats daily - at this stage, there are already two tablespoons a day.In general, in Ducan Oatmeal's diet - one of the main products.There is a lot of protein in oat bran, they help maintain a feeling of satiety, are useful for the heart and also stimulate intestinal motility.During the second stage of the diet, it is also important to drink up to two liters of clean water daily and dedicate at least half an hour a day.DuringThe third phase of the dietYou can eat an unlimited amount of protein and vegetables, you can also add some dairy fruits and products.Here are the basic rules of the third stage of Ducan's diet:
- You can eat fruits, except bananas, grapes, cherries, dried fruits and walnuts;
- Every day you can eat two pieces of rye bread, as well as 40 g of solid cheese;
- Twice a week, you can eat noodles with tomato sauce, 225g pieces, lentils, beans and potatoes (all without oil);
- Several times a week, you can include lamb, pork and bacon in the diet.
Remember that the duration of this phase of Ducan's diet depends on how much overweight a person has fallen into the process: every lost kilogram "costs" 10 days of a diet.
The fourth stage of Ducan's dietThis implies a return to the usual type of nutrition, but there are certain rules that must be followed by those who do not want to lose the results achieved.Here are the rules of the fourth stage of Ducan's diet:
- One day a week, there are only protein foods;
- Drink at least two liters of water daily;
- Walk daily for at least 20 minutes;
- Every day there are three spoons of oat bran.
Dyukan diet: products and recipes
The list of products allowed for Ducan's diet is quite wide and diverse to combine a complete and rich menu.In fact, the menu for every day with Ducan's diet is quite diverse.
Therefore, in the first phase of Dukan's diet, the products allowed are as follows:
- lean meat, veal, rabbit;
- Chicken and turkey, without skin;
- Skinny ham;
- liver liver, chicken;
- Any fish: boiled, grill or steam cooked
- any crustaceans and mollusks;
- up to two eggs a day;
- low fat dairy products, natural yoghurt;
- SUGAR SUBSTITUTES, Vinegar, spices, spices, garlic, onion, stems, salt (in small quantities), lemon juice (like an additive), mustard.
The allowed products of the second phase of ducan’s diet are the same as the first, plus vegetables are added: artichoke, asparagus, eggplant, tomato, turnip, broccoli, cabbage (white, colored or brussel), celery, chucki, zucchini, cucumber, cucumber, cucumber, cucumber, cucumber, cucumber, cucumber, cucumber, cucumber, cucumber, cucumber, cucumber, cucumberBeans, Onions, Mushrooms, Onions, Pepper, Pumpkin, Radish, Radi.Leaf salads, sour, soybean beans, spinach.
Ducan diet recipes are usually quite simple: the main rule is possible fewer carbohydrates and sugar and as much protein and vegetable as possible.Thus, you can modernize usual recipes, make new or take ready -to -do, which are enough on the network.
How to calculate the weight of Ducan's diet
What calculate the weight with the Ducan diet, you can use a simple formula: to lose the first 5 kg, you need 2 days of attack, 15 days of alternation and 50 - fixation.Each 5 kg subsequent adds 1 day of attack, 35 - alternatives and another 50 - fixation.Obviously, these recommendations for calculating the weight are approximate and depend on the individual characteristics of the body.
Who does not adapt to Ducan's diet
Dyukan's diet has its own against -indications.Therefore, adhering to this dietary plan is not recommended for people who have: kidney disease, liver, metabolic disorders, gout.In addition, Ducan's diet is not suitable for pregnant and nursing women and for those who are not yet 18.