The nutrition of the French nutritionist Pierre Dukan is perhaps one of the most popular diets in our country and in the world.Pierre Dukan's diet invented in the late 1990s.Pierre Dukan's diet immediately won the love and trust of 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 Ducan's diet focused on the diet of a primitive hunter and 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 herbs and edible roots that women collected, and animal meat that reduced men.But sugar, white flour and other products that form the basis of the diet of a modern person were not familiar with primitive ancestors.And now that when we switch to the usual diet, we gain fat, become fat and get sick.Pierre Dukan's diet is built in such a way that the diet leads to "nature" and thus forces the body to remember the times when the muscles were strong and the layer of fat was thin.
The beginning of Ducan's diet
The basis of Dukan's diet is four stages.Two of them are configured for weight loss and prevent the so-called "yo-yo effect" when the weight returns with a diet.In addition, it is assumed that the weight should be stabilized in the middle between the two phases.Where can you start Ducan's nutrition?The simplest way is from the first stage, which lasts two to seven days.
Despite;The short duration, the first phase of Ducan's diet, the so -called attack, is very effective: after it, up to 4 kilograms are lost over the weight.
Then the second stage follows, change longer, the purpose of which is to stabilize weight loss.If everything goes right in the second stage of Ducan's nutrition, about one kilogram is lost a week.The duration of this phase is calculated individually, depending on how much overweight a person wants to lose with the help of Dukan's diet.
The third phase of Ducan's diet aims to repair the result achieved.The duration is calculated according to a simple formula: a diet for every kilogram falls for 10 days.If 10 kilograms have been dropped, the third phase takes 100 days.
After the end of the third phase, the last phase of Ducan's diet begins, the fourth phase that lasts all his life.But you are not afraid: In the fourth level of nutrition, you only have to return to a strict set of products one day a week.The rest of the time is only important to eat oatbrane every day, to walk at least 20 minutes a day.
According to the Ducan field, the body is caused by "reprogramming" to use protein by "reprogramming", not carbohydrates as an energy gas.In addition, a person comes to the most suitable body weight and the most suitable size during the passage of all phases of Ducan's diet - an individual standard that is best suited for their lifestyle, its size, age and other parameters.
Stadiums 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 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 sure that 1.5-2 liters of water drink.As for the products that can be eaten in the first stage of Dukan's diet, the basis of protein food.Protein products with low fat and carbohydrates can be consumed in an almost unlimited amount.Even in the first stage of Ducan's diet, it can consume products that do not contain any protein in which there are almost no carbohydrates and fats - first of all, these are different drinks.During the first phase of Dukan's diet, 72 products with a high protein content are permitted: Such a variety of products enables you to make a diet for almost every person comfortable and not even tolerate the food restrictions.
The second phase of the Ducan field diet, "Change", the result must stabilize.At this point, protein products are added (with the exception of strength - for example potatoes, corn).Both vegetables and products with a high protein content can be eaten in almost unlimited quantities, especially the principle of variety: One day, only protein products in the second - protein with vegetables eat.It is still necessary to eat oatmeal daily - at this point there are already two tablespoons a day.Generally in the diet of Ducan Haferflocken - one of the main products.There is a lot of protein in oatbrane, they help to get a feeling of saturation, are useful for the heart and also stimulate the intestinal engine.During the second phase of the diet, it is also important to drink up to two liters of clean water every day and to dedicate at least half an hour a day.WhileThe third phase of the dietYou can eat an unlimited amount of protein and vegetables, you can also add some fruit and dairy products.Here are the basic rules of the third stage of Ducan 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 and 40 g solid cheese;
- You can eat pasta with tomato sauce, 225 g pieces, lentils, beans and potatoes (everything without oil) twice a week;
- You can include lamb, pork and bacon several times a week.
We remind you that the duration of this phase of Ducan's diet depends on how much excess weight a person has reduced in the process: every kilogram "costs" 10 days of a diet.
The fourth stage of the Ducan dietThis implies a return to the usual diet, but there are certain rules that should follow those who do not want to lose the results achieved.Here are the rules of the fourth stage of Ducan diet:
- On one day a week there is only protein food;
- drink at least two liters of water every day;
- go for at least 20 minutes a day;
- There are three spoons of oatbrane every day.
Dyukans diet: products and recipes
The list of products for the Ducan diet is quite wide and diverse to combine a full and rich menu.In fact, the menu is quite diverse for every day with Ducan's diet.
In the first phase of Dukan's diet, the following products are permitted:
- Lean beef, veal, rabbits;
- chicken and turkey, without skin;
- slim ham;
- liver liver, chicken;
- Every fish: cooked, grill or steamed
- all craved animals and mollusken;
- up to two eggs a day;
- low -fat dairy products, natural yogurt;
- Sugar replacement, vinegar, spices, spices, garlic, onions, sticks, salt (in small quantities), lemon juice (like an additive), mustard.
The Permitted Products of the Second Phase of Ducan’s Diet Are The Same as At The First, Plus Vegetable Are Added: Artichoke, Asparagus, Eggplant, Tomato, Turnip, Broccoli, Cabbage, Red, Colored or Brussel), Celery, Zucchini,Cucumber, Greens, Beans, Onions, Mushrooms, Onions, Pepper, Pumpkin, Radish, Radi.Leaf salads, sour steamers, soybeans, spinach.
Recipes for Ducan diet are usually quite simple: the main rule is less carbohydrates and sugar as possible and as much protein and vegetables as possible.Therefore, you can modernize the usual recipes, make new ones or are ready -to -do -who are enough in the network.
How to calculate the weight of the Ducan's diet
You can use a simple formula what the weight should calculate with Ducan's diet: To lose the first 5 kg, you need 2 days attack, 15 days of change and 50 fixation.Every subsequent 5 kg add 1 day attack, 35 - change and further 50 fixations.Of course, these recommendations for calculating the weight are approximately and depend on the individual characteristics of the body.
Who does not match Ducan's nutrition
Dyukan's diet has its own contraindications.Therefore, it is not recommended for people with kidney disease, liver, metabolic disorders, gout if you adhere to this food plan.In addition, Ducan's diet is not suitable for pregnant and breastfeeding women and for those who were not yet 18 years old.