The diet of French nutritionist Pierre Ducan is probably one of the most popular diets in our country and in the world.The diet of Pierre Ducan, invented in the late 1990s, the diet of Pierre Ducan instantly won the love and confidence of hundreds of thousands of followers around the world.The essence of Ducan's diet is simple: as little carbohydrate as much protein as possible.The author of Dukan's diet focuses on the diet of a primitive hunter and collector.According to Peter Ducan, our body, and especially its need for essential nutrients, have not changed since then, when the main source of food is herbs and edible roots that women collect, and animal meat that men extract.But sugar, white flour and other products that underlie the diet of a modern man were unknown to the primitive ancestor.And now, when we move on to the usual diet, we get fat, fat and get sick.Pierre Dukan's diet is built in such a way as to bring the diet to the "natural" and thus force the body to recall the times when the muscles were strong and the fat layer is thin.
The beginning of Dukan's diet
The basis of Dukan's diet is four stages.Two of them are configured for weight loss, two to prevent the so-called "yo-yo effect" when the weight drops with a diet returns.It is also assumed that in the middle between the two phases the weight must be stabilized.Where to start Ducan's diet?The easiest way is from the first stage, which takes two to seven days.
Despite;Its short duration, the first phase of Ducan's diet, So -Called Attack, is highly effective: up to 4 pounds is lost after it.
This is followed by the second stage, alternation, longer, the purpose of which is to stabilize weight loss.If everything goes properly, in the second stage of Dukan's diet, about one kilogram is lost a week.The duration of this stage is calculated individually, depending on how much weight it wants to lose with the help of Ducan's diet.
The third phase of Ducan's diet is aimed at fixing the achieved result.Its duration is calculated according to the ordinary formula: 10 days of a diet for each kilogram dropped.Say, if 10 pounds have dropped, the third phase will last 100 days.
After the end of the third phase, the last stage of Dukan's diet begins, the fourth phase that lasts his entire life.But do not be afraid: in the fourth stage of the diet you have to return to a strict set of products just one day a week.For the rest of the time, it is only important to eat oat bran every day, drink enough water and walk for at least 20 minutes every day.
According to the Ducan field, as a result of "reprogramming", which happened with the help of attacks, the body is made to use protein rather than carbohydrates as the basis of energy.In addition, during the passage of all stages of Dukan's diet, one reaches the most appropriate body weight and size -an individual norm that is most suitable for his lifestyle, height, age and other parameters.
Stages of Dukan's diet
So,The first phase of diet Ducan- Attack - allows you to see the first diet results a few days after its beginning.During the attack, it is important to use 1.5 tablespoons of oatmeal a day, at least half an hour a day on foot and be sure to drink 1.5-2 liters of water.As for the products that can be eaten in the first stage of Ducan's diet, the base is protein food.Protein products with low fat and carbohydrates can be consumed in almost unlimited amounts.Also, in the first stage of Ducan's diet are allowed to consume products that do not contain protein, but in which there are almost no carbohydrates and fats - first of all, of course, these are different drinks.During the first phase of Dukan's diet, 72 products with a high protein content are allowed: Such a variety of products allow you to make a diet comfortable for almost every person, even if it does not tolerate food restrictions.
The second phase of Ducan Field diet, "Alternation", must stabilize the result.At this stage, vegetables are added to protein products (except those containing starch - such as potatoes, corn).Both vegetables and high protein products can be eaten in almost unlimited quantities, most importantly - to observe the principle of alternation: one day eat extremely protein products, in the second - protein with vegetables.It is still necessary to eat oatmeal every day - at this stage there are already two tablespoons a day.In general, in the diet of oatmeal Ducan - one of the main products.There are many proteins in oat bran, they help to maintain a feeling of satiety, are useful for the heart, and also stimulate intestinal mobility.During the second stage of the diet, it is also important to drink up to two liters of clean water every day and take 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 fruits and dairy products.Here are the basic rules of the third stage of Dukan's diet:
- You can eat fruits except bananas, grapes, cherries, dried fruits and nuts;
- Every day you can eat two pieces of rye bread as well as 40 g of hard cheese;
- twice a week you can eat pasta with tomato sauce, 225 g pieces, lentils, beans and potatoes (all without oil);
- You can include lamb, pork and bacon several times a week 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 lost in the process: each lost kilogram "costs" a 10 -day diet.
The fourth stage of the Ducan dietThis implies a return to the usual type of diet, 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 Dukan's diet:
- One day there is only protein food;
- Drink at least two liters of water a day;
- Go daily for at least 20 minutes;
- There are three tablespoons of oat bran every day.
Dyukan Diet: Products and Recipes
The list of products authorized for Ducan Diet is quite wide and varied to combine a full and rich menu.In fact, the Ducan diet menu is quite diverse.
So, in the first phase of Ducan's diet, the authorized products are as follows:
- lean beef, veal, rabbit;
- chicken and turkey, skinless;
- lean ham;
- liver, chicken meat;
- any fish: boiled, grilled or stewed
- all sorts of crustaceans and molluscs;
- up to two eggs a day;
- low -fat dairy products, natural sours;
- Ground substitutes, vinegar, spices, spices, garlic, onions, sticks, salt (in small quantities), lemon juice (as a supplement), mustard.
The allowed products from the second phase of Ducan's diet are the same as the first, plus vegetables are added: artichoke, asparagus, eggplant, tomato, turnips, broccoli, cabbage (white, red, flower or Brussels), celery, chicory, cucumbers, cucumbers, combs, grains, bunboons, bonboons, bonboons, bonboons, bonboons, bonboons, bunboons, bonboons, bunboons, bonboons, bonboons, grains.Radish, Radish, Naneg.Leave salads, sorrel, soy beans, spinach.
Ducan diet recipes, as a rule, are quite simple: the basic rule is as many carbohydrates and sugar as many proteins and vegetables as possible.This way you can modernize the usual recipes, make new ones, or prepare -make that are enough on the web.
How to calculate Dukan's diet
What to calculate the weight with Ducan's diet, you can use a simple formula: To lose the first 5 kg, you need 2 days attack, 15 days of alternation and 50 - fixing.Each subsequent 5 kg adds 1 day attack, 35 - alternations and another 50 - fixing.Of course, these recommendations for weight calculation are approximate and depend on the individual characteristics of the body.
That does not respond to Ducan's diet
Dyukan's diet has its own contraindications.So, adhering to this nutrition plan is not recommended for people who have: kidney disease, liver, metabolic disorders, gout.Also, Ducan's diet is not suitable for pregnant and lactating women and those who have not yet been 18 years old.