The diet of French nutritionist 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 1980s, the diet of Pierre Dukan immediately won love and trust hundreds of thousands of followers around the world.The essence of Ducan's diet is simple: as get carbohydrate as possible, as much protein as possible.The author of the Ducan Ducan focused on the diet of primitive hunter and collectors.According to Peter Dukan, our body and especially his need for basic nutrients has not changed since when the main source of food was herbs and edible roots that women gathered and expensive meat that men reached.But sugar, white wheat and other products that are the foundation of today's diet, were not familiar with primitive ancestors.And now, when we switch to a normal diet, we lay fat, fat and weaken.Pierre Dukan's diet is based in a way to bring the diet to "naturally" and thereby force the body to recall the time when the muscles were strong and the fat layer was thin.
The beginning of the Ducan diet
The basis for Dukan's diet is four points.Two of them are set for weight loss, two to prevent the so-called "yo-yo effect", when the weight fell with a diet returns.Furthermore, it is assumed that in the middle between two phases, the weight should be established.Where to start Ducan's diet?The easiest route is from the first level, which 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 that, up to 4 kilos of excess weight is lost after that.
Then there is another phase, division, longer, the purpose of stabilizing weight loss.If all goes well, in the second stage of Ducan's diet, about one kilogram a week is lost.The length of this level is calculated individually, depending on how much excess weight wants a person to be lost with the help of Dukan's diet.
Ducan's third phase is aimed at fixing the results.Its length is calculated according to a simple recipe: 10 days of diet per kilogram lowered.Say that if 10 kilos were released, the third phase will last for 100 days.
After the end of the third phase, Ducan's final stage begins, the fourth phase that lasts all his life.But don't be afraid: At the fourth level of your diet, you need to go back to a strict set of products just one day a week.The rest of the time is only important daily to eat oatmeal, drink plenty of water and walk at least 20 minutes every day.
According to the Ducan field, due to "reprocessing" that occurred with attacks, the body is brought to use protein, not carbohydrates as basic energy.In addition, during all levels of the Ducans diet, an individual comes to the appropriate body weight and size - unique norm, which is best suited for lifestyle, height, age and other variables.
Ducan's level of diet
So,,First phase of Ducan diet- Attack - lets you see the first diet results a few days after its inception.During the attack, it is important to use 1.5 tablespoons of oatmeal a day, at least half an hour a day walk on foot and be sure to drink 1.5-2 liters of water.In terms of the products that can be eaten at the first stage of Dukan's diet, the foundation is protein food.Protein products with low fat and carbohydrates can be consumed in almost unlimited quantities.At the first stage of Ducans diet, it is allowed to consume non -protein products, but since there are almost no carbohydrates and fats - first of all, these are of course various drinks.In the first phase of Dukan's diet, 72 products with high protein content are allowed: Such various products allow you to make a diet convenient for almost any individual, not even with food restrictions.
Another phase of Ducan Field Diet, "Partition", must stabilize the result.At this stage, vegetables are added to protein products (except those containing starch - for example potatoes, cereals).Both vegetables and products with high protein content can be eaten in almost unlimited quantities, most importantly, monitor the principle of division: one day eat only protein products, in another protein with vegetables.It is still necessary to eat oatmeal daily - at this stage there are already two tablespoons a day.Generally, in Ducan oatmeal diet - one of the main products.There is a lot of protein in oatmeal, they help maintain attendance, are useful for the heart and also stimulate the intestinal movement.At 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.WhileThe third phase of the dietYou can eat unlimited amounts of protein and vegetables, you can also add some fruits and dairy products.Here are the basic rules of Ducan's third -degree 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, plus 40 g of solid cheese;
- Twice a week you can eat pasta with tomato sauce, 225g pieces, lentil beans, beans and potatoes (all without oil);
- Several times a week, you can put lamb, pork and bacon on your diet.
We remind you that the duration of this phase of Ducan's diet depends on how much excess weight of a person dropped in the process: every losing kilo "costs" a 10 -day diet.
The fourth phase of Ducan dietIt involves a return to normal nutrition, but there are certain rules that should follow those who do not want to lose the results that have been achieved.Here are the rules of the fourth phase of Ducan's diet:
- One day a week 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.
Diet Dyukan: Products and Recipes
The list of products allowed for a Ducan diet is quite wide and varied to combine a full and rich menu.Actually, the menu every day with Ducan's diet is quite diverse.
So in the first phase of the Dukan diet, the allowable products are the following:
- Lean beef, veal, rabbit;
- Chicken and turkey, without skin;
- Lean mode;
- liver, chicken;
- All fish: boiled, grill or steamed
- All crustaceans and molluscs;
- Up to two eggs a day;
- Low dairy products, natural yogurt;
- Sugar supplements, vinegar, spices, spices, garlic, onions, rod, salt (in small quantities), lemon juice (such as additives), mustard.
The permissible products of the second phase of the Ducan diet are the same as in the first place, as well as vegetables are added: Thistil heart, asparagus, eggplant, tomato, turnip, broccoli, cabbage (white, red, colored or brussels), celery, pipe,Pepper, rads, beans, beans, onions, mushrooms, peppers, pepper, rads, beans, beans, onions, mushoms, pepper, perpers, rads, beans, onions, onions, mushoms, pepper, pepper, peppers, grabs, beans, beans, beans, beans, baunir, beans,Radio.Leaves, sorrel, soybeans, spinach.
Recipes for a Ducan diet, as a rule, are quite simple: the general rule is as much as possible less carbohydrates and sugar and as much protein and vegetable as possible.Thus, you can modernize ordinary recipes, create new ones or take ready -made -that are enough online.
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 a 2 day attack, 15 -day breakdown and 50 - fastening.Each latter 5 kg adds 1 day of attack, 35 - division and other 50 - fastening.Of course, these recommendations for calculating weight are estimated and are subject to the individual characteristics of the body.
Who doesn't suit Ducan's diet
Dyukan's diet has its contraindications.It is not recommended to follow this diet plan for people with: kidney disease, liver, metabolic disorders, gout.Also, Ducan's diet is not suitable for pregnant and nurses and those who have not yet been 18 years old.