The diet of French nutritionist Pierre Dukan is probably one of the most popular diets both in our country and in the world.Pierre Dukan's diet was invented in the late 90s of the last century, Pierre Dukan's diet immediately 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 focused on the diet of a primitive hunter and collector.According to Peter Dukan, our body, and especially its need for basic nutrients, have not changed since the main source of food was herb and edible roots that women gathered, and the animal meat that men undermine.But sugar, white flour and other products that form the basis of a modern person's diet were unknown to the primitive predecessor.And now, when we move on to the usual diet, we get fat, we are fat and get sick.Pierre Dukan's diet is built in such a way as to bring the diet to "natural" and thereby force the body to remember the times when the muscles were strong, and the fat layer was thin.
Starting Ducan's diet
The diet base is four stages.Two of them are configured for weight loss, two to prevent the so-called "yo-yo effect" when the weight dropped with a diet turns again.Moreover, it is assumed that already between the two stages the weight must be stabilized.Where to start Ducan's diet?The easiest way is from the first phase, which lasts from two to seven days.
In spite of;Its short duration, the first phase of the Ducan diet, the so -called attack is very effective: after it, up to 4 pounds of excess weight loses behind it.
Then follow the second phase, alternating, longer, the purpose of which is to stabilize weight loss.If everything goes properly, in the second phase of the Ducan diet, about one kilo is lost per week.The duration of this phase is calculated individually, depending on the excess weight, it wants to lose a person with the help of the Dukan diet.
The third phase of the Ducan diet is aimed at adjusting the result achieved.Its duration is calculated according to a simple formula: 10 days of diet for each fallen kilo.Say, if 10 pounds would fall, the third phase will last 100 days.
After the end of the third phase, the last phase of the Ducan diet begins, the fourth phase that lasts his entire life.But don't be scared: in the fourth stage of the diet, you have to turn into a strict set of products just one day a week.The rest of the time, it is important only to eat oats every day, drink enough water and walk at least 20 minutes each day.
According to the Ducan field, as a result of the "reprogramming" that occurred using attacks, the body has been led to the use of proteins, not carbohydrates as the base of energy.Moreover, while passing all stages of Ducan's diet, a person comes to the most appropriate weight and size of the body - an individual rate, which is best suited for his lifestyle, height, age and other parameters.
Ducan's diet stages
soThe first stage of the Ducan diet- attack - allows you to see the first results of the diet a few days after its onset.During the attack, it is important to use 1.5 tablespoons of oatmeal a day, at least half an hour a day walking, and make sure you drink 1.5-2 liters of water.As for the products that can be eaten in the first phase of the Dukan diet, the base is protein food.Low -fat protein products and carbohydrates can be consumed in an almost unlimited amount.Also, in the first phase of the Ducan diet, you are allowed to consume products that do not contain protein, but in which there are almost no carbohydrates and fats - first of all, these are different drinks.During the first phase of the Dukan diet, 72 products with a high protein content are allowed: such a variety of products allows you to make a comfortable diet for almost every person, not even tolerate food restrictions.
Second phase of diet on Ducan, "Alternation", must stabilize the result.At this stage, vegetables are added to protein products (except those containing starch - for example, potatoes, corn).Both vegetables and products with a high protein content can be eaten in almost unlimited quantities, 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 oat every day - at this stage there are already two tablespoons a day.In general, in the diet of Ducan oatmeal - one of the main products.There is a lot of protein in oat bran, they help maintain a feeling of satiety, are useful to the heart, and also stimulate intestinal mobility.During the second phase of the diet, it is also important to drink up to two liters of clean water daily and cost them at least half an hour a day.LongThe third stage of the dietYou can eat an unlimited amount of protein and vegetables, you can also add some fruits and dairy products.Here are the basic rules of the third phase of the Ducan diet:
- you can eat fruits, with the exception of bananas, grapes, cherries, dried fruits and nuts;
- Everyday you can eat two pieces of rye bread, as well as 40 g of solid cheese;
- twice a week you can eat tomato sauce pasta, 225g pieces, lentils, beans and potatoes (all oil -free);
- Several times a week you can include lamb, pig and bacon in the diet.
We remind you that the duration of this phase of Ducan's diet depends on how much excess weight a person has fallen into the process: every kilogram lost "costs 10 days from a diet.
The fourth stage of the Ducan dietIt 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 fourth phase rules of Ducan's diet:
- one day a week there is only protein food;
- drink at least two liters of water daily;
- walk daily for at least 20 minutes;
- Everyday has three tablespoons of oat bran.
Dyukan diet: Products and recipes
The list of products allowed for the diet diet is wide enough and varied to combine a full and rich menu.In fact, the menu every day with Ducan's diet is quite diverse.
So in the first phase of the Dukan diet, the products allowed are:
- lean beef, beef, rabbit;
- chicken and turkey, without skin;
- lean bacon;
- liver liver, chicken;
- Anydo fish: boiled, roasted or steamed
- Anydo crust and mollusc;
- up to two eggs a day;
- retail products, natural yogurts;
- Sugar substitutes, vinegar, spices, spices, garlic, onions, rods, salt (in small quantities), lemon juice (as an addition), mustard.
Allowed products of the second phase of the Ducan diet are the same as in the first, plus vegetables are added: artichoke, asparagus, eggplant, tomatoes, turnip, broccoli, cabbage (white, red, color or brussel), celery, chicory, cucumber, cucumber, pumps, pumpkins, pumpkins, beans, pumpkins, beans, p.Radure, Radkin.Leafy salads, sorrel, soy beans, spinach.
Ducan diet recipes, as a rule, are quite simple: the main rule is possible less carbohydrates and sugar and as much protein and vegetables as possible.Thus, you can modernize the usual recipes, make new or get them made with them, which are enough on the network.
How to calculate the weight of Ducan's diet
To 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 alternative days and 50 - fixing.Eachdo 5 kg follower add 1 day of attack, 35 - alternations and 50 more - fixing.Of course, these recommendations for weight calculation are approximate and depend on individual body characteristics.
Who does not fit Ducan's diet
Dyukan diet has its contraindications.So respecting this food plan is not recommended for people who have: kidney disease, liver, metabolic disorders, gout.Also, Ducan's diet is not suitable for pregnant and nursing women and those who have not been 18 years old.