The French nutritionist diet Pierre Dukan is perhaps one of the most popular diets in both our country and in the world.Pierre Dukan's diet invented in the late 90s of the last century, Pierre Dukan's diet immediately won the love and trust of hundreds of thousands of members all over the world.The essence of Ducan's diet is simple: as carbohydrates as possible as possible, as possible protein as possible.The author of the Ducan diet focused on the diet of a primitive hunter and a collector.According to Peter Dukan, our body and in particular his need for basic nutrients have not changed since then when the main source of food was the herbs and edible roots collected and the animal meat that men have extracted.But sugar, white flour and other products that make up the base of a modern person's diet, they were not familiar with the primitive ancestor.And now, when we move on to the usual diet, we gain weight, we can be faded.Pierre Dukan's diet is built in such a way as to bring the diet to the "natural" and therefore force the body to remember the times when the muscles were strong and the fat layer was thin.
The beginning of the ducan diet
The base of the Dukan diet is four phases.Two of them are configured for weight loss, two to prevent the so-called "yo-yo effect", when the weight has decreased with a diet back.In addition, it is assumed that already in the middle between the two phases the weight must be stabilized.Where to start the Ducan diet?The easiest way is from the first phase, which requires two to seven days.
Despite;Its short duration, the first phase of the Ducan diet, the attack thus called, is very effective: after it, after it is lost up to 4 kilograms of excess weight.
Then follows the second stage, alternation, longer, whose purpose is to stabilize weight loss.If everything is fine, in the second phase of the Ducan diet, about one kilogram is lost per week.The duration of this phase is calculated individually, depending on how much excess weight a person wants to lose with the help of Dukan's diet.
The third phase of the Ducan diet aims to correct the result achieved.Its duration is calculated based on a simple formula: 10 days of diet for each kilogram let it fall.Suppose, if 10 kilograms have been eliminated, the third phase will last 100 days.
After the end of the third phase, the final phase of the Ducan diet begins, the fourth phase that lasts his whole life.But don't be afraid: in the fourth phase of the diet, it is necessary to return to a rigorous set of products only one day a week.The rest of the time, it is only important every day to eat oat bran, drink enough water and walk at least 20 minutes a day.
According to the Ducano field, following the "reprogramming" that occurred using attacks, the body is led to use the protein, not carbohydrates as a base of energy.In addition, during the passage of all the phases of the Ducan diet, a person comes to the most suitable weight and body size, an individual norm, which is more suitable for his lifestyle, height, age and other parameters.
Ducan diet phase
AS,The first phase of the Ducana diet- Attack - allows you to see the first results of the diet a few days after the start.During the attack, it is important to use 1.5 tablespoons of oatmeal per day, at least half an hour a day on foot and make sure to drink 1.5-2 liters of water.As for the products that can be consumed in the first phase of the Dukan diet, the base is protein food.Low fat and carbohydrate protein products can be consumed in almost unlimited quantities.In addition, in the first phase 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 all, of course, these are various drinks.During the first phase of the Dukan diet, 72 products are allowed with a high protein content: such a variety of products allows you to put a diet for almost all people at ease, not even tolerating food restrictions.
The second phase of the Ducan field diet, "Alternation", must stabilize the result.At this stage, the vegetables are added to protein products (with the exception of those that contain starch, for example potatoes, corn).Both vegetables and products with a high protein content can be consumed in almost unlimited quantities, above all, observe the alternation principle: one day it eats exclusively protein products, in the second protein with vegetables.It is still necessary to eat oat flour every day - in this phase there are already two tablespoons a day.In general, in the Ducan oatmeal diet - one of the main products.There are many proteins in the oat bran, help to maintain a feeling of satiety, are useful for the heart and also stimulate intestinal motility.During the second phase of the diet, it is also important to drink up to two liters of clean water every day and dedicate at least half an hour a day.DuringThe third phase of the dietYou can eat an unlimited quantity of proteins and vegetables, you can also add some fruits and dairy products -caseari.Here are the basic rules of the third phase of the Ducan diet:
- You can eat fruit, with the exception of bananas, grapes, cherries, dried fruit and walnuts;
- Every day you can eat two pieces of rye bread and 40 g of solid cheese;
- twice a week you can eat pasta with tomato sauce, 225 g of 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 the Ducan diet depends on the quantity of excess weight that a person has dropped into the process: every kilogram lost "Costa" 10 days of diet.
The fourth phase of the Ducana dietIt implies a return to the usual type of nutrition, but there are some rules that should be followed by those who do not want to lose the results achieved.Here are the rules of the fourth phase of the Ducan diet:
- One day a week there is only protein food;
- Drink at least two liters of water a day;
- Walk every day for at least 20 minutes;
- Every day there are three tablespoons of oat bran.
Dyukan diet: products and recipes
The list of products allowed for the Ducan diet is quite large and diversified to combine a complete and rich menu.In fact, the menu for each day with Ducan's diet is quite diversified.
So, in the first phase of the Dukan diet, the authorized products are as follows:
- thin beef, veal, rabbit;
- Chicken and turkey, without leather;
- lean ham;
- liver liver, chicken;
- Any fish: boiled, grid or steam
- any crustacean and molluscs;
- up to two eggs a day;
- Lactiero -Casear products with low fat, natural yogurt;
- Substitutes of sugar, vinegar, spices, condiments, garlic, onions, rods, salt (in small quantities), lemon juice (like an additive), mustard.
The allowed products of the second phase of the Ducan diet are the same as the first, plus vegetables: artichoke, asparagus, aubergines, tomato, turnip, broccoli, cabbage (white, red, colorful or brusse), celery, celery, chichory, courgettes, cucumbers, greens, beans, mughio, airci, rays, rays.Salads of leaves, acetosis, soy beans, spinach.
The recipes for the ducan diet, as a rule, are quite simple: the main rule is possible less carbohydrates and sugar and as many proteins and vegetables as possible.Therefore, you can modernize the usual recipes, create new ones or prepare those made, which are sufficient on the network.
How to calculate the weight of the ducan diet
What to calculate the weight with the Ducan diet, you can use a simple formula: to lose the first 5 kg, you need 2 days of attack, 15 days of alternation and 50 - fixing.Each next 5 kg adds 1 day of attack, 35 - alternations and another 50 - fixing.Of course, these recommendations for weight calculation are approximate and depend on the individual characteristics of the body.
Who does not adapt to the ducan diet
Dyukan's diet has its contraindications.Therefore, adhere to this food plan is not recommended for people who have: kidney disease, liver, metabolic disorders, gout.In addition, Ducan's diet is not suitable for pregnant women and nurses and those who are not yet 18 years old.