Diet for French nutrition physiologist Pierre Dukan is perhaps one of the most popular diets both in our country and in the world.Diet to Pierre Dukan invented in the late 90s of the last century, diet to Pierre Dukan instantly won the love and confidence in hundreds of thousands of followers around the world.The essence of Ducan's diet is simple: as few carbohydrates as possible as much protein as possible.The author of the Ducan diet focused on the diet of a primitive hunter and collects.According to Peter Dukan, our body and especially his need for basic nutrients have not changed since then, as the most important source of food was herbs and edible roots that women collected, and animal meat that men extracted.But sugar, white flour and other products that form the basis of a modern person's diet were unknown to the primitive tribal father.And now, when we change to the usual diet, we get fat, get fat and get sick.The Pierre Dukan diet is built in such a way that it brings the diet to the "natural" and thereby forces the body to remember the times when the muscles were strong and fat layers were thin.
The beginning of Ducan's diet
The foundation of the diet in Dukan is four stages.Two of them are configured for weight loss, two to prevent the so-called "yo-yo effect" when the weight fell with a diet returning.In addition, it is assumed that already in the middle between the two phases must be stabilized.Where to start Ducan's diet?The easiest way is from the very first phase that takes from two to seven days.
Despite;Its short duration, the first phase of Ducan's diet, the so -called attack, is very effective: After it is up to 4 kg of excess weight lost after that.
Then follows the second phase, exchange, longer, the purpose of which is to stabilize weight loss.If everything goes correctly, in the second phase of Ducan's diet, about a kilogram is lost a week.The duration of this step is calculated individually depending on how much excess weight wants a person to lose by using Dukan's diet.
The third phase of Ducan's diet aims to set the result achieved.Its duration is calculated according to a simple formula: 10 days of a diet for each kilogram fell.Say if 10 kg was dropped, the third phase will last 100 days.
After the end of the third phase, the last phase of Ducan's diet begins, the fourth phase that lasts all its life.But don't be scared: On the fourth phase of the diet, return to a strict set of products just one day a week.The rest of the time it is only important daily to eat oatmeal, drink enough water and walk at least 20 minutes each day.
According to the Ducan field, as a result of "reprogramming" that occurred using attacks, the body is led to use protein, not carbohydrates as the basis of energy.In addition, a person comes during the passage of all phases of Ducan's diet to the most appropriate body weight and size - an individual norm that is best suited for his lifestyle, height, age and other parameters.
Phases of Ducan's diet
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 oatmeal a day, at least half an hour's walk on foot and be sure to drink 1.5-2 liters of water.As for the products that can be eaten in the first phase of Dukan's diet, the basis is protein foods.Low fat protein products and carbohydrates can be consumed in an almost unlimited amount.On the first phase of Ducan's diet, it is also allowed to consume products that do not contain protein, but where there is almost no carbohydrates and fat - first and foremost, of course, these are different drinks.In the first phase of Dukan's diet, 72 products with a high protein content are allowed: Such different products allow you to make a diet comfortable for almost any person, not even tolerate food restrictions.
The second phase of Ducan Field Diet, "Alternation", must stabilize the result.In this step, 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 amounts, most importantly, observe the principle of exchange: One day eating only protein products, in the other - protein with vegetables.It is still necessary to eat oatmeal daily - at this point there are already two tablespoons a day.Generally in the diet with Ducan oatmeal - one of the most important products.There is a lot of protein in oatmeal, they help maintain a sense of metacity, are useful to the heart and also stimulate intestinal motility.In the second phase of the diet, it is also important to drink up to two liters of clean water daily and set aside at least half an hour a day.UnderThe third phase of the 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 phase of Ducan's 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, 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 who fell in the process: each lost kilogram "costs" 10 days of a diet.
The fourth phase of the Ducan DietIt involves a return to the usual type of nutrition, but there are certain rules that must be followed by those who do not want to lose the results obtained.Here are the rules of the fourth phase of Ducan's diet:
- One day a week there is only protein food;
- Drink at least two liters of water daily;
- Go daily for at least 20 minutes;
- Every day there are three spoons of oatmeal.
Dyukans Diet: Products and Recipes
The list of products allowed for the Ducan Diet is quite wide and diverse to combine a full and rich menu.In fact, the menu for each day with Ducan's diet is quite diverse.
So in the first phase of Dukan's diet, allowed products the following:
- Mager beef, veal, rabbit;
- Chicken and turkey without skin;
- lean him;
- Liver liver, chicken;
- Any fish: cooked, grill or steamed
- Any crustaceans and mollusks;
- Up to two eggs a day;
- Dairy products with low fat fat, natural yogurt;
- Sugar substitutes, vinegar, spices, spices, garlic, onions, rods, salt (in small quantities), lemon juice (as an additive), mustard.
The permitted products in the second phase of Ducan's diet are the same as with the first, plus vegetables added: artichoke, asparagus, eggplant, tomato, nose, broccoli, cabbage (white, red, colored or rose pelvis), celery, pepper, radiant, radi, radi, radi, pumphini, rad, pumphini, radi,Pumpin, Pumphini, Rad, Pumpkin, Pumphini, Radi, On Pumphin, Onions, Onions, Onions, Onions, Onione Radi.Leaf salads, sorrel, soybeans, spinach.
Recipes on the Ducan Diet are usually quite simple: The main rule is as possible smaller carbohydrates and sugar and as much protein and vegetables as possible.Thus, you can modernize the usual recipes, make new ones or take ready -made, which is enough on the network.
How to calculate the weight of Ducan's diet
What to calculate the weight with Ducan's diet, you can use a simple formula: To lose the first 5 kg you need 2 days attack, 15 days of exchange and 50 - fastening.Each subsequent 5 kg adds 1 day attack, 35 - exchanges and an additional 50 - fastening.Of course, these recommendations for calculating weight are approximate and depends on the individual properties of the body.
Who doesn't fit Ducan's diet
Dyukan's diet has its own contraindications.So it is not recommended to comply with this food plan for people who have: kidney disease, liver, metabolic disorders, arthritis.Ducan's diet is also not suitable for pregnant and breastfeeding women and those who have not yet been 18 years old.