The diet of the French nutritionist Pierre Dukan is perhaps one of the most popular regimes both in our country and in the world.The Pierre Dukan's regime invented in the late 90s of the last century, the Pierre Dukan regime instantly won the love and confidence of hundreds of thousands of members in the world.The essence of the ducan diet is simple: as few carbohydrates as possible, as many proteins as possible.The author of The Diet of Ducan has focused on the diet of a primitive hunter and a collector.According to Peter Dukan, our body and in particular its need for basic nutrients have not changed since then, when the main source of food was herbs and edible roots that women have collected and animal meat that men have extracted.But sugar, white flour and other products that form the base of the diet of a modern person, were not familiar to the primitive ancestor.And now, when we go to the usual diet, we are growing up, we fat and fall ill.Pierre Dukan's diet is built so as to bring the diet to the "natural" and force the body to recall the moments when the muscles were strong, and the layer of fat was thin.
The start of the Ducan regime
The database 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 has dropped with a diet that returns.In addition, we assume that already in the middle between the two phases, the weight must be stabilized.Where to start Ducan's diet?The simplest way is in the very first step, which takes two to seven days.
Despite;Its short duration, the first phase of Ducan's diet, the attack by SO-appeal, is very effective: after it, up to 4 kilograms of excessive weight is lost afterwards.
Then follows the second step, the alternation, longer, whose aim is to stabilize weight loss.If everything goes properly, in the second stage of the ducan diet, about one kilogram is lost per week.The duration of this step is calculated individually, depending on the amount of excessive weight that a person wants to lose using the Dukan diet.
The third phase of Ducan's diet aims to fix the result obtained.Its duration is calculated according to a simple formula: 10 days of diet for each kilogram lowered.Let's say that if 10 kilograms were abandoned, the third phase will last 100 days.
After the end of the third phase, the last stage of Ducan's diet begins, the fourth phase that lasts all his life.But do not be afraid: at the fourth stage of the diet, you must return to a strict set of products only one day a week.The rest of the time, it is important daily to eat oats, drink enough water and walk at least 20 minutes a day.
According to the Ducan field, due to the "reprogramming" which occurred using attacks, the body is led to use proteins, not carbohydrates as a basis of energy.In addition, during the passage of all stages of Ducan's diet, a person reaches the most appropriate weight and body size - an individual standard, which best suits their lifestyle, size, age and other parameters.
Ducan diet stages
SO,The first phase of the Ducan diet- Attack - Allows you to see the first results of the diet a few days after its start.During the attack, it is important to use 1.5 tablespoons of oat flour per day, at least half an hour per day on foot and be sure to drink 1.5 to 2 liters of water.As for products that can be consumed at the first stage of the Dukan diet, the base is protein foods.Protein products with low fats and carbohydrates can be consumed in almost unlimited quantity.In addition, at the first stage of the ducan diet, it is authorized to consume products that do not contain protein, but in which there are almost no carbohydrates and fats - first of all, of course, they are various drinks.During the first phase of the Dukan diet, 72 products with a content -rich content is authorized: such a variety of products allows you to make a diet for almost anyone, not even to tolerate food restrictions.
The second phase of the Ducan field regime, "Alternation" must stabilize the result.At this stage, vegetables are added to protein products (except those that contain starch - for example, potatoes, corn).Vegetables and high protein products can be consumed in almost unlimited quantities, above all, observe the principle of alternation: one day eat exclusively protein products, in the second - proteins with vegetables.It is always necessary to eat oat flour daily - at this stage, there are already two tablespoons per day.In general, in Ducan Oatmeal's diet - one of the main products.There is a lot of protein in oat sound, they help maintain a feeling of satiety, are useful for the heart and also stimulate intestinal motility.During the second stage of the diet, it is also important to drink up to two liters of clean water per day and devote at least half an hour a day.DuringThe third phase of the regimeYou can eat an unlimited amount of protein and vegetables, you can also add fruits and dairy products.Here are the basic rules of the third stage of the ducan diet:
- You can eat fruit, with the exception of bananas, grapes, cherries, dried fruits and 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, 225 g of pieces, lenses, beans and potatoes (all without oil);
- Several times a week, you can include lamb, pork and bacon in the diet.
We remind you that the duration of this phase of the ducan diet depends on the amount of weight that a person has dropped in the process: each "cost" of kilogram lost 10 days of diet.
The fourth stage of the Ducan regimeThis implies a return to the usual type of nutrition, but there are certain rules that should be followed by those who do not want to lose the results obtained.Here are the rules of the fourth stage of the Ducan diet:
- One day a week, there are only protein foods;
- Drink at least two liters of water per day;
- Walk every day for at least 20 minutes;
- Each day, there are three spoons of oat sound.
Dyukan diet: products and recipes
The list of products authorized for the Ducan diet is quite wide and diversified to combine a full and rich menu.In fact, the menu for each day with the ducan diet is quite diverse.
Thus, in the first phase of Dukan's diet, authorized products are as follows:
- lean beef, calf, rabbit;
- Chicken and turkey, skinless;
- lean ham;
- liver liver, chicken;
- any fish: boiled, grill or steamed
- all crustaceans and molluscs;
- up to two eggs per day;
- Low dairy products, natural yogurts;
- Sugar substitutes, vinegar, spices, seasoning, garlic, onions, stems, salt (in small quantities), lemon juice (like an additive), mustard.
The authorized products of the second phase of Ducan's diet are the same as at first, and vegetables are added: artichokes, asparagus, eggplant, tomatoes, turnip, broccoli, chou, cucumber, colorful or brussel), celery, chicory, zucchini, cucumber, greens, beans, onions, moussins, moussins, pivot, pivotRadish, we are, welions, moussins, onlion, pipva, radish, we are, onlions, moussin salads of leaves, charreau, soy beans, spinach.
Ducan diet recipes, as a rule, are quite simple: the main rule is like less carbohydrates and sugar and as many proteins and vegetables as possible.Thus, you can modernize the usual recipes, make new ones or take those ready, which are sufficient on the network.
How to calculate the weight of Ducan's diet
What to calculate the weight with the ducan diet, you can use a simple formula: in order to lose the first 5 kg, you need 2 days of attack, 15 days of work -study and 50 - fixation.Each 5 kg later adds 1 day of attack, 35 alternations and 50 others to be fixed.Of course, these recommendations for calculating the weight are approximate and depend on the individual characteristics of the body.
Which is not suitable for ducan diet
Dyukan's diet has its own contraindications.Thus, adhering to this food plan is not recommended for people who have: kidney disease, liver, metabolic disorders, drop.In addition, Ducan's diet is not suitable for pregnant and breastfeeding women and those who are not yet 18 years old.