The Diet of the French nutritionist Pierre Dukan is perhaps one of the most popular diets both in our country and in the world.Pierre Dukan's diet invented at the end of the 90s of the last century, Pierre Dukan's diet instantly won the love and trust of hundreds of thousands of adherents worldwide.The essence of Ducan's diet is simple: as few carbohydrates as possible, as many proteins as possible.The author of Ducan's diet focused on the diet of a primitive hunter and collector.According to Peter Dukan, our body and especially their need for basic nutrients have not changed since then, when the main source of food was goude herbs and roots that women collected, and the meat of animals that men extracted.But sugar, white flour and other products that form the diet of a modern person were not relatives for the primitive ancestor.And now, when we change to the usual diet, we get fat, fattening and getting sick.Pierre Dukan's diet is built in such a way that he takes the diet to the "natural" and, therefore, forces the body to remember the moments when the muscles were strong and the fat layer was thin.
The beginning of Ducan's diet
The base of Dukan's diet is four stages.Two of them are configured to lose weight, two, to avoid the so -called "Yoyo effect", when the weight fell with a diet returns.In addition, it is 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.
Although;Its short duration, the first phase of the Ducan diet, the attack of SO, is very effective: after that, up to 4 kilograms of excess weight is lost.
Then follow the second stage, alternate, longer, whose purpose is to stabilize weight loss.If everything goes correctly, in the second stage of Ducan's diet, approximately one kilogram is lost per week.The duration of this stage is calculated individually, depending on how much excess weight wants to lose a person with the help of Dukan's diet.
The third phase of the Ducan diet aims to set the result achieved.Its duration is calculated according to a simple formula: 10 days of diet for each fallen kilogram.Let's say that if 10 kilograms were eliminated, the third phase will last 100 days.
After the end of the third phase, the final stage of Ducan's diet begins, the fourth phase that lasts his life.But do not be afraid: in the fourth stage of the diet, it must return to a strict set of products only one day a week.The rest of the time, it is important daily to eat oat bran, drink enough water and walk at least 20 minutes every day.
According to the Ducan field, as a result of the "reprogramming" that occurred using attacks, the body leads to use proteins, not carbohydrates as an energy base.In addition, during the passage of all stages of the Ducan diet, a person reaches the most appropriate weight and body size: an individual norm, which is more suitable for their lifestyle, height, 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 beginning.During the attack, it is important to use 1.5 tablespoons of oats per day, at least half an hour per day walking 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 Dukan's diet, the base is protein food.Protein products with low fat and carbohydrates can be consumed in an almost unlimited amount.In addition, in the first stage of the Ducan diet, it is allowed to consume products that do not contain proteins, but in which there are almost no carbohydrates and fats, first, of course, these are several drinks.During the first phase of Dukan's diet, 72 products with a high protein content are allowed: such variety of products allows you to make a diet comfortable for almost any person, not even tolerate food restrictions.
The second phase of Ducan's field diet, "Alternation," the result must stabilize.At this stage, vegetables are added to protein products (except for those containing starch, for example, potatoes, corn).Both vegetables and products with a high protein content can be eaten in almost unlimited quantities, most importantly, observe the principle of alternation: one day eating exclusively protein products, in the second protein with vegetables.It is still necessary to eat oats daily;At this stage there are already two tablespoons per day.In general, in the Ducan oat diet, one of the main products.There are many proteins in oat bran, they help maintain a feeling of satiety, they 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 dedicate at least half an hour per day.DuringThe third phase of the dietYou can eat an unlimited amount of proteins and vegetables, you can also add some fruits and dairy products.These are the basic rules of the third stage of Ducan's diet:
- You can eat fruits, with the exception of bananas, grapes, cherries, fruits and dry 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 pieces, lentils, 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 Ducan's diet depends on how much excess weight a person fell in the process: each kilogram lost "costs" 10 days of diet.
The fourth stage of the Ducan dietIt 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 achieved.These are the rules of the fourth stage of Ducan's diet:
- One day a week there are only protein foods;
- Drink at least two liters of water a day;
- Walk daily for at least 20 minutes;
- Every day there are three spoons of oat bran.
Dyukan diet: products and recipes
The list of products allowed for Ducan diet is quite wide and diverse to combine a complete and rich menu.In fact, the menu for every day with Ducan's diet is quite diverse.
Then, in the first phase of Dukan's diet, the allowed products are the following:
- lean meat, veal, rabbit;
- Chicken and turkey, without skin;
- Magro ham;
- Liver liver, chicken;
- Any fish: boiled, grill or steamed
- Any crustaceans and mollusks;
- up to two eggs per day;
- Low fat products in fat, natural yogurts;
- Sugar substitutes, vinegar, spices, condiments, garlic, onions, rods, salt (in small quantities), lemon juice (such as an additive), mustard.
The allowed products of the second phase of the Ducan diet are the same as in the first, more, vegetables are added: artichoke, asparagus, eggplants, tomato, turnip, broccoli, cabbage (white, red, red, red or brussels), capario, shrinking, zucchini, cucter, gray, beans, onion, pains, pains, onion, onion, birds, birds, birds.radios, radios, radios.Leaf salads, accelerates, soybeans, spinach.
The recipes for the Ducan diet, as a rule, are quite simple: the main rule is possible less carbohydrates and sugar and the largest amount of proteins and vegetables as possible.Therefore, you can modernize the usual recipes, make new ones or take the preparations, which are enough in the network.
How to calculate Ducan's diet weight
What to calculate the weight with Ducan's diet can use a simple formula: to lose the first 5 kg, it needs 2 days of attack, 15 days of alternation and 50, fixation.Every 5 kg posterior adds 1 day of attack, 35 - alternations and another 50 - fixation.Of course, these recommendations to calculate the weight are approximate and depend on the individual characteristics of the body.
Who does not adapt to Ducan's diet
Dyukan's diet has its own contraindications.Therefore, it is not recommended to comply with this food plan for people who have: kidney disease, metabolic disorders, drop.In addition, Ducan's diet is not suitable for pregnant and infant women and those who have not yet been 18 years old.