The diet of French nutrition expert Pierre Dukan is probably one of the most popular diets both in our country and the world.Pierre Dukan's diet was invented in the late 90s of the last century, Pierre Dukan's diet immediately won the love and trust of hundreds of thousands of followers around the world.The nature of the Ducan diet is very simple: the fewer carbohydrates as possible, as much protein as possible.The author of the diet Ducan focuses on the diet of a hunter and the original collector.According to Peter Dukan, our body and especially the need for his basic nutrients has not changed since then when the food source is the herb and the edible roots that women collect, and animal meat that men exploit.But sugar, white powder and other products form the basis for the diet of a modern person, not familiar with the original ancestor.And now, when we switch to a regular diet, we get fat, get fat and get sick.Pierre Dukan's diet is built in a way that provides a natural diet and thus forced the body to recall the time when the muscles are strong, and the fat layer is thin.
The beginning of the diet of Ducan
Dukan's diet basis is four stages.Two of them are configured to lose weight, two to prevent the so-called Yo-yo effect, when the weight drops with the diet again.Moreover, it is thought that in the middle of the two stages, weight should be stable.Where is the diet of Ducan?The easiest way is from the first stage, it takes two to seven days.
Even;Its short time, the first stage of the Ducan diet, the attack is highly appreciated, highly effective: after that, up to 4 kg of excess weight lost after it.
Then, in the second stage, alternating, longer, its purpose is to stabilize weight loss.If everything goes accurately, in the second phase of the Ducan diet, about one kilogram is lost each week.The time of this period is calculated individually, depending on the excess level that a person wants to reduce with the help of Dukan's diet.
The third phase of Ducan's diet aims to overcome the achieved results.Its time is calculated in a simple formula: 10 days of diet for each kilogram.Suppose, if 10 kg drop, the third phase will last 100 days.
After finishing the third phase, the final stage of the Ducan diet, starting, the fourth period lasts for a lifetime.But don't be scared: In the fourth stage of the diet, you need to return to a strict set of products just a day a week.The rest of time, it is important to eat oat bran, drink enough water and walk for at least 20 minutes a day.
According to the Ducan field, as a result of the re -programming, occurred by using attacks, the body was led to the use of protein, not carbohydrates as a basis for energy.In addition, throughout the stages of the Ducan diet, one comes to the most suitable body weight and size - a personal standard, most suitable for lifestyle, height, age and other parameters.
Diet phase of Ducan
Therefore,The first phase of the diet diet Ducan- Attack - Allow you to see the first results of the diet a few days after starting.In the attack, it is important to use 1.5 tablespoons of oatmeal a day, at least half an hour a day walking and certainly drink 1.5-2 liters of water.For products that can be eaten at the first stage of the Dukan diet, the facility is protein food.Low fat protein products and carbohydrates can be consumed in almost unlimited quantities.In addition, at the first stage of the Ducan diet, it is allowed to consume protein -free products, but there is almost no carbohydrates and fat - first of all, these are different drinks.In the first phase of Dukan diet, 72 products with high protein content: A series of different products allows you to make a comfortable diet for most people, not even not to endure food restrictions.
The second phase of the diet diet Ducan Field, "Alternating", must stabilize the results.At this stage, vegetables are added to protein products (except for products that contain starches - such as potatoes, corn).Both vegetables and products with high protein content can be eaten in almost unlimited quantities, most importantly comply with alternating principles: One day eating exclusive protein products, in the second protein with vegetables.Still need to eat oatmeal daily - at this stage there are two tablespoons a day.In general, in the diet of Ducan Oatmeal - one of the main products.There are many proteins in oat bran, they help maintain the feeling of fullness, very useful for the heart and also stimulate intestinal movement.In the second phase of the diet, it is important to drink up to two liters of clean water a day and spend at least half an hour a day.WhileThe 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 phase of the diet of Ducan:
- You can eat fruits, except for bananas, grapes, cherries, dried fruits and nuts;
- Every day you can eat two pieces of black barley bread, as well as 40 g of solid cheese;
- Twice a week you can eat pasta with tomato sauce, 225g pieces, lentils, beans and potatoes (all without oil);
- A few times a week you may include lamb, pork and bacon in your diet.
We remind you that the time of this Ducan diet period depends on the weight exceeding one person in the process: Each kilogram of loss of 10 -day cost of a diet.
The fourth phase of the diet diet DucanIt implies the return to conventional nutrition, but there are certain rules that should be followed by those who do not want to lose results.Below are rules of the fourth phase of Ducan's diet:
- One day a week has only protein food;
- Drink at least two liters of water per day;
- Walking daily for at least 20 minutes;
- Every day there are three spoons of oat bran.
Dyukan's diet: Products and recipes
The list of products that are allowed for Ducan diet is quite wide and diverse to combine a full and rich menu.In fact, the menu for every day with Ducan's diet is quite diverse.
Therefore, at the first stage of the Dukan diet, the products are allowed as follows:
- Lean beef, rabbits, rabbits;
- Chicken and turkey, no skin;
- Lean ham;
- Liver, chicken;
- Any fish: boiled, baked or steamed
- Any crustaceans and soft body;
- Maximum two eggs per day;
- Low dairy products, natural yogurt;
- Sugar replacements, vinegar, spices, spices, garlic, onions, sticks, salt (in small quantities), lemon juice (as an additive), mustard.
The permitted products of the second phase of the diet diet, like at the first time, plus vegetables are added: artichoke, asparagus, eggplant, tomatoes, radish, broccoli, cabbage (white, red, color, sorrel, soybeans, soybeans, spinach.
The recipes for Ducan diet, as prescribed, are quite simple: The main rule is that it may be less carbohydrates and sugar and as much protein and vegetables as possible.Therefore, you can modernize the usual recipes, make new recipes or ready for people who are enough, enough online.
How to calculate the weight of the diet of Ducan
What to calculate weight with Ducan's diet, you can use a simple formula: To reduce the first 5 kg, you need 2 days of attack, 15 days alternating and 50 - repair.Every 5 kg next 1 more attack, 35 - alternating and 50 - other repair.Of course, the recommendations to calculate weight are close and depend on the individual characteristics of the body.
Who is not suitable for the diet of Ducan
Dyukan's diet has its own contraindications.Therefore, compliance with this food plan is not recommended for people with kidney disease, liver, metabolic disorders, gout.In addition, Ducan's diet is not suitable for pregnant women and nurses and people who are not 18 years old.