French nutritionist Pierre Dukan is probably one of the most popular diets in our country and the world.The Pierre Dukan diet was created in the late 90s of the last century, the Pierre Dukan diet as well as winning the love and trust of hundreds of thousands of people around the world.The essence of the Ducan diet is simple: as little as the carbohydrates as possible, as much as possible.DIET DIET Author focuses on hunting diets and primitive collectors.According to Peter Dukan, our bodies and especially their need for basic nutrients have not changed since then when the main food source is the herbs and edible roots that women collect, and the meat of the male -mined animals.But sugar, white flour and other products that form the basis of modern people's diet, are not uncommon for primitive ancestors.And now, when we move to a normal diet, we get fat, get fat and pain.The Pierre Dukan diet is built in such a way to bring a "natural" diet and thus forcing the body to remember the time when the muscles are strong, and a thin layer of fat.
The beginning of the Ducan diet
The basis of the Dikan diet is four stages.Two of them are configured for weight loss, two-to prevent what is called "yo-yo effect", when its weight falls with a return diet.Moreover, it is assumed that it is already in the middle of the two phases of weight should be stable.Where to start a Ducan diet?The easiest way is from the first stage, which takes two to seven days.
Though;The short term, the first phase of the Ducan diet, the so -called attack, very effective: afterwards, up to 4 pounds of overweight disappeared.
Then follow the second stage, the replacement, the longer, the purpose is to stabilize the weight loss.If everything goes properly, in the second stage of the Ducan diet, about a pound of missing each week.The duration of this level is calculated individually, depending on how much weight the person wants with the help of a Dukan diet.
The third phase of the Ducan diet aims to set the results achieved.The duration is calculated according to a simple formula: 10 days of diet for every pound of fall.Let's say, if 10 pounds fall, the third phase will last 100 days.
After the end of the third phase, the final stage of the Ducan diet began, the fourth phase that lasted throughout his life.But don't be afraid: in the fourth stage of the diet, you need to go back to a tight product set just one day a week.The rest, it is only important every day to eat oats, drink enough water and walk for at least 20 minutes daily.
According to the Ducan field, as a result of the "reprogramming" that occurs using an attack, the body is led by protein, not carbohydrates as the basis of energy.In addition, during the path of all stages of Ducan's diet, one comes to weight and the most appropriate size - individual norms, most suitable for his or her lifestyle, height, age and other parameters.
Ducan's diet level
So,The first phase of the Ducan diet- Attack - lets you see the first results of the diet a few days after its start.During the attack, it is important to use 1.5 tablespoons of oatmeal daily, at least half an hour a day and make sure you drink 1.5-2 liters of water.For products that can be eaten in the first stage of the Dikan diet, it is a protein food.Protein products with low fat and carbohydrates can be edible in almost limited amounts.Also, in the first stage of the Ducan diet, it is allowed to take products that do not contain protein, but where almost no carbohydrates and fat - first, of course, this is a variety of drinks.During the first phase of the Dikan diet, 72 products with high protein content are allowed: various products allow you to make a comfortable diet for almost any people, even if they do not deny food restrictions.
The second phase of the Ducan field diet, "Replacement", must stabilize the results.At this stage, vegetables are added to protein products (except for those containing starch - for example, potatoes, corn).Both vegetables and products with high protein content can be eaten in almost limited quantities, most importantly, look at the principle of substitutes: one day eating exclusive protein products, in the second protein with vegetables.Still need to eat oatmeal daily - at this stage there are two tablespoons daily.In general, in the Ducan Oatmeal diet - one of the main products.There are many proteins in oats, they help maintain fullness, useful to the heart, and also stimulate intestinal motility.During the second stage of the diet, it is also important to drink up to two liters of clean water daily and focus at least half an hour a day.CurrentThe third phase of the dietYou can eat unlimited amounts of protein and vegetables, you can also add some fruits and dairy products.The following are the basic rules of the third stage of the Ducan diet:
-You can eat fruits, except bananas, grapes, cherries, fruits and dried beans;
- Every day you can eat two rye bread, as well as 40 g of solid cheese;
- twice a week you can eat pasta with tomato sauce, 225g slices, lentils, nuts and potatoes (all without oil);
- Several times a week you can include goats, pork and bacon in the diet.
We remind you that this Ducan diet phase depends on how much weight falls in the process: every pound lost "cost" 10 days of diet.
The fourth stage of the Ducan dietIt reflects back to the usual type of nutrition, but there are certain rules that should be followed by those who do not want to lose the results.Here are the fourth stage rules of the Ducan 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 tablespoons of oats.
Diet Diet: Products and Recipes
The list of products allowed for the Ducan diet is quite spacious and varied to combine the full and rich menu.In fact, the daily menu with the Ducan diet is quite diverse.
Therefore, in the first phase of the Dikan diet, the allowed products are as follows:
- lean beef, veget, rabbit;
- Chicken and turkey, skinless;
- Lean Ham;
- heart, chicken;
- any fish: boiled, grilled or steamed
- any crustaceans and mollusks;
- up to two eggs daily;
- low dairy products, natural yogurt;
- Sugar replacement, vinegar, spices, seasonings, garlic, onions, stems, salt (in small quantities), lemon juice (such as additives), mustard.
Products allowed from the second phase of the Ducan diet are the same as the first, coupled with vegetables added: artichoke, asparagus, eggplant, tomatoes, radish, broccoli, cabbage (white, red, colored or brussel), celery, zucchini, radis, bean, bean, bean, bean, bean, bean, bean, bean, bean, bean, beanBean, bean, bean, bean, bean, bean, bean, leaf salad, sores, soybeans, spinach.
The recipe for the Ducan diet, as a rule, is relatively simple: the main rules may be less carbohydrate and sugar and as much as possible protein and vegetables.Therefore, you can modernize a regular recipe, create a new one or take a ready -to -finish, which is enough on the network.
How to calculate the weight of the Ducan diet
What to calculate 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 replacement and 50 - setting.Every 5 kg next adds 1 day of attack, 35 - alternative and 50 more - setting.Of course, the suggestions for calculating weight are estimates and depend on the individual characteristics of the body.
That doesn't fit the Ducan diet
Diyukan diet has its own contraindication.Therefore, adhering to this food plan is not recommended for people with: kidney disease, liver, metabolic disorders, gout.Also, the Ducan diet is not suitable for pregnant and nursing women and those who are not 18 years old.