The diet of French nutritionist Pierre Dukan is probably one of the most popular diets in both our country and in the world.Pierre Dukan's diet was invented in the late 1990s, Pierre Dukan's diet immediately won the love and confidence of hundreds of thousands of supporters around the world.The essence of Ducan's diet is simple: the less carbohydrates as possible as possible.The Ducan diet author focused on the diet of a primitive hunter and collector.According to Peter Dukan, our bodies and especially his need for essential nutrients have not changed since then when the main source of food was herbs and edible roots that the women and the meat of animals extracted.But sugar, white flour and other products that form the basis of a modern person's diet, were not familiar with the primitive ancestor.And now, when they go to the usual diet, we win fat, get fat and get sick.Pierre Dukan's diet is built in such a way as to bring the diet to the "natural" and thus forcing the body to recall the times when the muscles were strong and the oily layer was thin.
The beginning of Ducan's diet
The base of the Dukan diet is four stages.Two of them have been adjusted for weight loss, two-to prevent the so-called "yo-yo effect" when the weight falls with a diet returns.In addition, it is assumed that the weight must be stabilized in the middle between the two phases.Where to start Ducan diet?The easiest way is from the first stage, which lasts from two to seven days.
Despite;Its short duration, the first phase of Ducan's diet, the attack called SO, is extremely effective: after that, up to 4 pounds of excess weight is lost after that.
Then follows the second stage, the rotation, more, the purpose of which is to stabilize the weight loss.If everything goes right, in the second stage of Ducan's diet, about one kilogram is lost per week.The duration of this stage is calculated individually, depending on how much overweight one wants to lose with the help of Dukan diet.
The third phase of Ducan's diet aims to correct the result.Its duration is calculated according to a simple formula: 10 days of diet for each kilo that decreases.Say, if 10 pounds fall, the third phase will last 100 days.
At the end of the third phase, the final stage of Ducan's diet begins, the fourth phase that lasts all his life.But don't be afraid: In the fourth stage of diet, you have to return to a strict set of products only one day a week.The rest of the time, it is only important to eat oat bran daily, drink plenty of 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 is led to the use of protein, not carbohydrates as an energy base.In addition, during the passage of all stages of Ducan's diet, a person comes to the most appropriate body weight and size - a single rule that best suits his lifestyle, height, age and other parameters.
Stages of Ducan diet
So,The first phase of the Ducan diet- 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 per day, at least half an hour per day on foot and be sure to drink 1.5-2 liters of water.As for products that can be consumed in the first stage of Dukan's diet, the base is protein foods.Low fat and carbohydrate protein products can be consumed in an almost unlimited amount.Also, in the first stage of Ducan's diet, they are allowed to consume products that do not contain proteins, but in which there are hardly any carbohydrates and fats - first of all, of course, these are various 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 any person, not even tolerance for food restrictions.
The second phase of the Ducan field diet, "Rotation", must stabilize the result.At this stage, vegetables are added to protein products (except for those containing starch - for example, potatoes, corn).Both vegetables and high protein products can be consumed in almost unlimited quantities, most importantly, observe the principle of rotation: one day they eat exclusive protein products, in the second - vegetable protein.It is still necessary to eat oatmeal daily - at this stage there are already two tablespoons of soup a day.In general, in the diet of Ducan Oatmeal - one of the main products.There are many proteins in oat bran, 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 daily and spend at least half an hour a day.DuringThe third phase of 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 Ducan diet:
- You can eat fruits, 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, 225g pieces, lentils, beans and potatoes (all without oil).
- Many times a week you can include lamb, pork and bacon in the diet.
We remind you that the duration of this phase of Ducan's diet depends on how much a person's overweight has fallen into the process: each lost kilo "costs" 10 days of diet.
The fourth stage of the Ducan dietIt implies a return to the usual type of diet, but there are some rules to be followed by those who do not want to lose the results achieved.Here are the rules of the fourth stage 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.
- Every day there are three spoons of oatmeal.
Dyukan's diet: Products and Recipes
The list of products allowed by the Ducan diet is wide enough and varied to combine a complete and rich menu.In fact, the menu for every day with Ducan diet is quite different.
Thus, in the first phase of Dukan's diet, the permitted products are as follows:
- Lean beef, beef, rabbit.
- Chicken and Turkey, without leather.
- Lean ham.
- Liver liver, chicken.
- any fish: boiled, grill or steam
- Any crustaceans and molluscs.
- up to two eggs a day.
- Low dairy products, of course yogurt.
- Sugar substitutes, vinegar, spices, spices, garlic, onions, rods, salt (in small quantities), lemon juice (such as an add -on), mustard.
The permissible products of the second phase of Ducan's diet are the same as the first, as well as the vegetables are added: artichokes, asparagus, eggplant, tomato, turnipos, broccoli, cabbage, pepper, radise, radise.Leaf salads, Sorrel, soy beans, spinach.
Ducan diet recipes are, as a rule, are very simple: the main rule is as few carbohydrates as possible and as many proteins and vegetables as possible.So you can modernize the usual recipes, make new ones or get ready -made of them, which are enough on the network.
How to calculate Ducan's diet weight
What to calculate the weight with Ducan diet, you can use a simple formula: to lose the first 5 pounds, you need 2 days of attack, 15 days of rotation and 50 - definition.Each next 5 kg adds 1 day of attack, 35 - alternations and another 50 - Determination.Of course, these recommendations for weight calculation are approximate and depend on the individual characteristics of the body.
Who does not fit Ducan's 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, gout.Also, Ducan's diet is not suitable for pregnant and nursing women and those who do not have 18 years old yet.