Diet French Nutritionist Pierre Dukan may be one of the most popular diets and in our country and in the world.Dijet Pierre Dukan invented the end of the 190s, Dukan Diet immediately won the love and trust hundreds of thousands of adherence around the world.The essence of the Ducan's diet is simple: the more carbohydrates, as much protein as possible.The author of Ducan Diet focused on a diet of primitive hunter and collector.According to Peter Dukan, our body, and especially his need for basic nutrients, then the main source of food and edible roots that collected, and the animal meat that are mining.But sugar, white flour and other products that form the basis of a modern person's diet, were unknown to the primitive thread.And now, when we move on to the usual diet, we get fat, fat and get sick.Dukana Diet was built in such a way that they diet to "natural" and thus force the body to recall the time when the muscles were strong, and the fat layer was thin.
Start of Ducan Diet
The basis of Dukan diet is four phases.The two are configured for weight loss, two-to prevent the so-called "yo-yo effect", when the weight descends with the refund diet.Moreover, it is assumed that in the middle between the two phases should be stabilized.Where to start the Ducan's diet?The easiest way is from the first phase, which lasts from two to seven days.
In spite of;His short duration, the first phase of the Ducan's diet, thus-were charged, is very effective: after that, after that it is lost to 4 pounds of excess weight.
Then follows the second phase, alternation, longer, whose purpose is to stabilize loss of weight.If everything is correct, in the second phase of the ducnut diet, about one kilogram is lost weekly.The duration of this phase is calculated individually, depending on how much surplus weight wants a person to want to lose with the help of Dukan nutrition.
The third phase of the Ducan nutrition is aimed at repairing the result achieved.Its duration is calculated according to the simple formula: 10 days diet for each kilogram fell.Say, if 10 kilograms fall, the third phase will last 100 days.
After completing the third phase, the final phase of the Ducan's diet begins, the fourth phase that lasts his entire life.But don't be scared: You must return to the strict product expensive in the fourth stage of the diet only one day of the week.The rest of the time, it's just important to eat this day, drink enough water and walk for at least 20 minutes every day.
According to the Ducanski Polje, as a result of "reprogramming" which appeared using attacks, the body is kept for the use of proteins, not carbohydrates as the basis of energy.In addition, during the passage of all phases of the duca diet, a person comes to the most suitable body weight and size - a single norm, which is most appropriate for his life style, height, age and other parameters.
Ducan's diet phase
So,The first phase of the Dukan diet- Attack - allows you to see the first diet results a few days after the beginning.During the attack, it is important to use 1.5 tablespoons oatmeal per day, at least half an hour a day walk on foot and be sure to drink 1.5-2 liters of water.As for products that can be eaten in the first stage of Dukan nutrition, the basis is protein food.Protein products with fatty fats and carbohydrates can be consumed in an almost unlimited amount.Also, in the first phase of the ducanska diet, it is allowed to consume products that do not contain proteins, but in almost no carbohydrates and fat - primarily, of course, of course, these are various drinks.During the first phase of Dukan nutrition, 72 products with high protein content: such a variety of products allows you to eat comfortable for almost every person, not even tolerating food restrictions.
Second phase of Ducan Field diet, "Alternation," must stabilize the result.At this stage, vegetables are added to protein products (except those containing starch - for example, potatoes, corn).Both vegetables and high protein content can be eaten in almost unlimited quantities, most importantly, noticed the principle of amendment: one day eat exclusive protein products, in another - a protein with vegetables.It is still necessary to eat oatmeals - at this stage there are already two tablespoons a day.In general, in ducan oatmeal diet - one of the main products.There are a lot of protein in oatmens, they help maintain feelings of satiety, are useful for the heart, and encourage intestinal motility.During the second phase of the diet, it is important to drink up to two liters of clean water a day and dedicate at least half an hour a day.For timeThird Stage of NutritionYou can eat an unlimited amount of protein and vegetables, you can add some fruits and dairy products.Here are the basic rules of the third phase of Ducan's diet:
- You can eat fruit, with the exception of bananas, grapes, cherries, dried fruits and nuts;
- Every day you can eat two pieces of sparkling bread, as well as 40 g of solid cheese;
- twice a week you can eat pasta with tomato sauce, 225g pieces, lenses, beans and potatoes (all without oil);
- You can turn on lamb, pork and bacon in the diet several times a week.
We remind you that the duration of this phase Ducan's diet depends on how much excess weight person fell in the process: every lost pound "costs" 10 days of nutrition.
Fourth phase of dukan nutritionIt involves return to the usual type of diet, but there are certain rules that should follow those who do not want to lose achieved results.Here are the rules of the Fourth Stage of Ducan's diet:
- One day of the week there is only protein food;
- Drink at least two liters of water a day;
- Walk every day for at least 20 minutes;
- There are three tablespoons of oatmeal every day.
Dyukanov Diet: Products and Recipes
The list of products allowed for the Dukan diet is quite wide and diverse for combining a full and rich menu.In fact, me for every day with Ducan's diet is quite diverse.
So, in the first phase of Dukan nutrition, the products allowed are as follows:
- skinny beef, veal, rabbit;
- chicken and turkey, skinless;
- a lean ham;
- liver liver, chicken;
- any fish: cooked, barbecue or steam
- any crabs and mollusks;
- up to two eggs a day;
- poor-fatal dairy products, natural yogurts;
- Sugar replacement, vinegar, spices, spices, garlic, onion, rods, salt (in small quantities), lemon juice (such as additives), mustard.
Permissible products The second phase of Dukan nutrition are the same as on the first, plus the vegetables are added: artichokes, asparagus, eggplant, brussels, cucumber, mushrooms, onions, pepper, pumpkins, rotkvica, radio.Leaf salads, sorrel, soybean beans, spinach.
Dukan diet recipes are usually quite simple: the main rule is possible less coarcydrats and sugar and as many proteins and vegetables as possible.Therefore, you can modernize the usual recipes, make new ones or take prepared-made those, which are online enough.
How to calculate the weight of the Ducan's 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 change and 50 days.Each subsequent 5 kg adds 1 day of attacks, 35 - alternative and another 50 - fastening.Of course, these weights calculated recommendations are approximate and depend on the individual body characteristics.
Who does not match Ducan's diet
Dyukan's diet has its contraindications.Thus, adherence to this food plan is not recommended for people who have: renal disease, liver, metabolic disorders, gout.Also, the ducanska diet is not suitable for pregnant women and nurturing women and those who have not yet been 18 years old.