The French nutritionist Pierre Dukan's diet is probably one of the most popular diets in our country and in the world.Pierre Dukan's diet, invented in the late 90s of the last century, immediately won the love and trust of hundreds of thousands of callers around the world.The essence of Ducan's diet is simple: as little carbohydrates as possible, as many proteins as possible.The author of Ducan's diet focused on a primitive hunter and collector's diet.According to Peter Dukan, the need for our body, and especially basic nutrients, has not changed since the main source of food is herbs and edible roots that women have collected, and animal meat that men mined.But sugar, white flour and other products that are the basis of a modern man's diet were not unknown to primitive ancestors.And now, when we switch to the usual diet, we get fat, become greasy and get sick.Pierre Dukan's diet is built by bringing the diet to "natural" and forcing the body to remember the times when the muscles were strong and the fat layer was thin.
The beginning of Ducan's diet
Dukan's diet is based on four sections.Two of them are configured for weight loss, two to prevent the so-called "yo-yo effect" when the weight decreases.In fact, we assume that the weight should be stabilized between the two phases.Where do you start Ducan's diet?The simplest method of the first stage, which lasts for two -seven days.
Despite;A short duration, the first phase of Ducan's diet, the so -called attack, is extremely effective: then up to 4 kilograms of overweight.
He then follows the second stage, the alternation, longer to stabilize weight loss.If everything goes right, the second stage of Ducan's diet will be lost about one kilogram per week.The duration of this section should be calculated separately, depending on the predominance you want to lose with the help of Dukan's diet.
The third phase of Ducan's diet is to record the result.Its duration is calculated according to a simple formula: a 10 -day diet fell every kilogram.Let's say if 10 kilograms are dropped, the third stage lasts 100 days.
After the end of the third phase, the final stage of Ducan's diet begins, the fourth stage, which lasts throughout his life.But don't be afraid: in the fourth stage of the diet, you only have to return to a strict product set once a week.For the rest of the time, it is important to eat daily oat bran, drink enough water and walk at least 20 minutes.
According to the Ducan field, as a result of "reprogramming" with the help of attacks, the body is led to the use of proteins, not carbohydrates as a basis for energy.In addition, when all stages of Ducan's diet, one gets the most suitable body mass and size - the individual norm, which is the most suitable for its lifestyle, height, age and other parameters.
Stages of Ducan's diet
So,The first phase of ducan diet- Attack - allows you to see the first results of your diet a few days after your start.During the attack, it is important to have 1.5 tablespoons of oatmeal a day, at least half an hour of walking walk, and be sure to drink 1.5-2 liters of water.As for the first phase of Dukan's diet, the base is the protein -containing food.Low fat and carbohydrates can be consumed in almost unlimited quantities.In addition, the first phase of Ducan's diet is allowed to consume products that do not contain protein, but in which there are almost no carbohydrates and fats - above all, these are various drinks.In the first phase of Dukan's diet, 72 products with high protein content are allowed: such various products allow you to make a comfortable diet for almost anyone, not even tolerating food restrictions.
The second phase of Ducan Field Diet, "Alternation", you need to stabilize the result.At this stage, vegetables are added to protein products (except those containing starch, such as potatoes, corn).Both vegetables and products with high protein content can be consumed in almost unlimited quantities, most importantly, observe the principle of alternation: one day they eat exclusively protein products, the second - protein with vegetables.You still have to eat oatmeal daily - at this stage there are two tablespoons a day.Usually in the ducan's oatpeal diet - one of the main products.There is a lot of protein in the oatmeal, helping to maintain a feeling of saturation, are useful to the heart and stimulate the motility of the intestine.In the second phase of the diet, it is also important to drink up to two liters of clean water a day and to spend half an hour a day.UnderThe third stage of dietYou can consume unlimited amounts of protein and vegetables, and add some fruits and dairy products.Here are the basic rules of the third phase of Ducan's diet:
- you can eat fruits except banana, grapes, cherries, dried fruits and nuts;
- You can consume two pieces of rye bread and 40 g of solid cheese each day;
- eat dough twice a week with tomato sauce, 225 g pieces, lens, beans and potatoes (without all oil);
- You can contain lambs, pork and bacon several times a week in your diet.
We remind you that this period of Ducan's diet depends on the predominance of a person in the process: all lost kilograms of "10 -day" diet.
The fourth stage of Ducan dietThis means returning to the usual nutrition type, but there are certain rules that must be followed by those who do not want to lose the results they have achieved.Here are the fourth phase of Ducan's diet:
- One day there are only protein foods;
- Drink at least two liters of water daily;
- Walk for at least 20 minutes daily;
- There are three spoons of oat bran each day.
Dyukan's diet: Products and recipes
The list of products allowed for the Ducan diet is quite wide and varied to combine a full and rich menu.In fact, every day menu on Ducan's diet is quite diverse.
So, in the first phase of Dukan's diet, the permissible products are as follows:
- lean beef, calf, rabbit;
- chicken and turkey without skin;
- lean ham;
- liver liver, chicken;
- Any fish: cooked, grill or steamed
- any crustaceans and molluscs;
- Two eggs a day;
- low greasy dairy products, natural yoghurts;
- Sugar replacement, vinegar, spices, spicy, garlic, onion, rods, salt (in small amounts), lemon juice (like an additive), mustard.
The second phase of Ducan's diet is the same as the first, add extra vegetables: artichoke, asparagus, eggplant, tomato, white beet, broccoli, cabbage (white, red, color or Brussels), celery, chicory, zukkin, cucumber, green,salads, sorrel, soybeans, spinach.
Ducan diet recipes are usually quite simple: the main rule is as little carbohydrates and sugar as well as as many protein and vegetables as possible.This allows you to modernize the usual recipes, make new ones, or be ready to make, which are sufficient on the network.
How to calculate the weight of Ducan's diet
What to calculate the weight with the Ducan's diet, you can use a simple formula: you need a 2 -day attack, 15 days alternation and 50 fastening to lose the first 5 kg.Each next 5 kg adds the 1 -day attack, 35 versions, and an additional 50.Of course, these recommendations for calculating weight are approximate and depend on the unique characteristics of the body.
Who does not meet Ducan's diet
Dyukan's diet has its own contraindication.Thus, adherence to the food plan is not recommended for those who have kidney disease, liver, metabolic disorders, gout.Ducan's diet is also not suitable for pregnant and nursing women and for those who are not 18 years old.