Pierre Dukan's French diet is probably one of the most popular diet essays in our country and around the world.Pierre Dukan's diet in the late 90s of the last century, Pierre Dukan's diet and the trust of hundreds of people around the world.Ducan diet essence is simple: as much carbohydrates as possible, as much protein as possible.The author of The Diet of Ducan focused on a hunter diet and primitive collector.According to Peter Dukan, our body and in particular did not need to have basic nutrients since then when the main source of food was herbs and edible roots collected by women, and animal meat decided by men.But sugar, white flour and other products underpinning a new person's diet, were rare for the primitive ancestor.And now, when we transfer to normal food, we get fat, we get fat and get sick.Pierre Dukan's diet is built so that it brings the diet to the “natural” and thus the body remembers the times when the muscles were strong, and that the fat layer was thin.
Start a ducan 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 fell to a diet back.Moreover, it is assumed that the weight should be stabilized in the middle between the two stages already.Where to start a ducan diet?The easiest way from the first step, which takes between two or seven days.
Despite;Its short duration, the first step of Ducan Diet, the so -called attack, is the efficient: afterwards, up to 4 kilograms of excess weights are lost.
Then it follows the second stage, exchange, longer, and the purpose is to stabilize weight loss.If everything goes correctly, in the second stage of DUCN diet, about one kilogram per week is lost.The length of this phase is calculated alone, depending on the amount of excessive weight that someone needs to lose with the help of a Dukan diet.
The third stage of Ducan diet is focused on fixing the result achieved.Its duration is calculated according to a simple formula: 10 days of diet for each kilogram dropped.Say, if 10 kilograms fell, the third step will last 100 days.
After the end of the third stage, the final phase of Ducan diet, the fourth stage of his whole life begins.But do not be afraid: at the fourth stage of the diet, you must return to a series of products intensity only one day a week.The rest of the time, it is not important to eat oats bran, drink enough water and walk at least 20 minutes every day.
According to the area of ducan, as a result of “re -registration” that occurred using attacks, the body is the result of the use of protein, carbohydrates are not an energy basis.In addition, during each stage of Ducan diet, a person comes to the weight and the most suitable - a single norm, best suited for their lifestyle, its height, age and other parameters.
Ducan diet steps
SoThe first step of a ducan diet- Attack - which allows you to see the first fruit of the diet a few days after its start.During the attack, it is important to use 1.5 tablespoons of oatmeal a day, at least half an hour a day walking away and make sure you drink 1.5-2 liters of water.For the products that can be eaten at the first stage of Dukan diet, the food base is protein.Low fat protein products and carbohydrates can be worn in almost unlimited amount.Also, at the first stage of Ducan diet, it is allowed to eat non -protein products, but there are almost no carbohydrates and fats - of course, these are different drinks.During the first stage of Dukan diet, 72 products with a high protein content are allowed: a variety of such products allows you to make a comfortable diet for almost no one, not even accept food restrictions.
The second stage of Ducan Outdoor Diet, "Exchange", the result must be stabilized.At this point, vegetables are added to protein products (except those containing starch - for example, potatoes, corn).Vegetables and products with a high protein content can be eaten in almost unlimited quantities, more importantly, look at the principle of exchange: one day eat protein products only, in the second protein with vegetables.It is still necessary to eat oatmeal daily - at this point there are already two tablespoons a day.In general, in Ducan oatmeal diet - one of the main products.There are a lot of protein in an oat brand, they help to keep satiety, they are useful to the heart, and they also stimulate intestinal movement.During the second stage of the diet, it is also important to drink up to two liters of clean water every day and spend at least half an hour a day.DuringThe third stage of the dietYou can eat an unlimited amount of protein and vegetables, you can add some fruits and dairy products.Here are the basic rules of the third stage of DUCN diet:
- You can eat fruit, other than bananas, grapes, cherries, fruit and dried nuts;
- Every day you can eat two pieces of rye 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 can include lamb, pork and bacon in the diet.
We remind you that the length of this phase of Ducan diet depends on the amount of excessive weight that a person fell in the process: every kilogram lost “costs” 10 days of diet.
The fourth stage of ducan dietIt implies that it will return to the normal type of nutrition, but there are certain rules that those who do not want to achieve the results should be lost.Here are the Fourth Stage Rules of Ducan Diet:
- One day a week there is only protein food;
- drink at least two liters of water every day;
- Walk daily for at least 20 minutes;
- Every day there are three tablespoons of oat path.
Dyukan Diet: Products and recipes
The list of products allowed for Ducan diet is very wide and varied to combine a full and rich menu.In fact, the menu for every day is a ducan essay.
So at the first stage of Dukan diet, the following are approved products:
- lean beef, veal, rabbit;
- chicken and turkey, without skin;
- Follow ham;
- liver liver, chicken;
- no fish: cooked, grill or steamed
- no crustaceans and molluscs;
- up to two eggs a day;
- low -fat dairy products, natural yogurt;
- Representatives of sugar, vinegar, spices, seasonings, garlic, onions, rods, salt (in small quantities), lemon juice (such as plug), mustard.
The approved products of the second stage of Ducan diet are the same as the products in the first place, plus vegetables: sunshine, asparagus, eggplant, tomatoes, turnip, broccoli, cabbage (white, red, colored or brussel), celery, chic, zucchini, cucumber, beans, beans, ons, mushas, onions, onions, rada, rada,Rad .. Leaf salads, sorrel, soy beans, spinach.
Recipes for ducan diet, as a rule, are quite simple: the main trial is less carbohydrates and sugar and as much protein and vegetables as possible.Therefore, you can modernize the normal prescription, make new ones or take ready ones, which are quite on the network.
How to Calculate Weight Docin Diet
What is the weight calculated with a ducan diet, you can use a simple formula: to lose the first 5 kg, 2 days attack you need, 15 days of exchange and 50 - settling.Each 5 kg follows 1 day of attack, 35 - alternatives and 50 other - arrangement.Of course, these recommendations on weight are calculated and they depend on the individual characteristics of the body.
Although your diet does not suit
Dyukan diet has its own controversy.Therefore, this food plan is not recommended for people with: kidney disease, liver, metabolic disorders, gout.Also, Ducan diet is not suitable for pregnant and nursing women and those who were not yet 18 years old.