Pierre Dukan is a French food with a forty study experience in a dietitic.In the early 1970s, he began to work on creating a weight loss technique that could work for each patient, regardless of the problems that lead to obesity.
"I do not know how to lose weight" after the publication of the book (but not first), the world fame came to Dukan.The successors of the system who managed to lose weight significantly is calculated in the world.To date, Pierre Dukan has released 19 books, translated into more than 10 languages and has a common account.
Ducan diets are not temporary.The meaning of this technique is that a heavy person who wants to protect the result must follow certain rules in the nutrition of life.There are many clubs and forums called the dishes in the duca in Ducan and recipes, but also the new beginners who decide to start the weight of weight.
General Principles of Ducan Diet
A slogan that helps promote the system - "Eat as much as you want" and meets the basic principle of the system.PORTALES are not really normal, but restrictions will require themselves, gas stations, spices, spices, spices, spices, and the method of food, which still require a certain self-organization and will.The first thing to lose weight according to the ducant method is to pass a test on the official website to determine its perfect weight.
It will also be determined that each stage of weight up to date will be determined.The test only takes into account the simplest principles like only normal weight to determine the normal weight, for example, there were more personal factors, and more than they had how much we had.
The Dukan diet consists of 4 parts - each performs a seriously established function in the process of normalization and stabilization of body weight: "attack", "CRUISE", "Stabilization") and "stabilization").Despite the normal weight of weight, as a rule, as a rule, the second and third period of the diet requires the last two stages to stabilize weight and strengthen the weight of food.
Each phase is allowed, allowed and prohibited products are allocated, but a product - Oat Bran - mandatory for use in the first three stages daily.It is also necessary to subordinate to the Dukan diet, reduce salt as much as possible and increase the amount of water to 2 or more liters per day.This will help speed up the body's removal and fat burning processes.
The duca diet was established in the first stage, organizing a significant weight loss and then a road for 1 kg of weight loss each week.Based on this, the whole weight loss system is being built.This diet is a serious protein that is already clear in the first stage.Protein products are allowed to consume almost unrestricted, but you must be almost completely completely completely completely completely completely completely - completely completely completely.
As a rule, it is usually the shortcomings that we will not be covered on diet sites and talk about about a little.In addition, a condition for weight loss for the Ducan system is an increase in physical activity, the minimum period and intensity are determined in each stage separately.The shortest designation of the basic principles of the ducant method is as follows:
- The collection of an individual charge scheme to lose weight depending on individual characteristics;
- Allocation of four cycles of four diet covering both weight and its lifelong control;
- Mainly protein and protein-vegetable diet;
- The long term of the diet, since this plan, can be used by people who are already gravity, but more for patients with obesity rates;
- Smooth weight loss - 1 kg per week;
- Sweet fruits are completely forbidden with alcohol, sugar, starch products and high sugar content;
- The presence of physical activity;
- Salt limitation;
- Daily use of oatmeal;
- Eat without feeling limits;
- Almost complete removal of oil and products in all stages of weight loss.
Now we see the general view of the ducan method, it has time to look closer and understand the details.
How long will the diet last?
As noted earlier, an individual scheme of weight loss can be calculated by testing on the official website.However, the approximate plan (taking into account how many kilograms you want to lose and give the last phase life life) will look like this:
- 5 kg: 2 days - attack, 15 days - cruise, 50 days - consolidation;
- 10 kg: 3 - attack, 50 - cruise, 100 - consolidation;
- 15 kg: 4, 85, 150;
- 20 kg: 5, 120, 200;
- 25 kg: 7, 155, 250;
- 30 kg: 7, 190, 300;
- 40 kg: 9, 250, 400;
- 50 kg: 10, 330, 500;
- and so on.
As you can see, Ducan's diet does not mean lightning - to protect the result and prevent the refrain from the future.
The first stage.Attack
This is only a protein phase permitted to consume low-level protein product in 72.This is the least long (2 to 10 days) and mainly designed for these purposes:
- Give a psychological impetus to weight loss, because you can lose 1.5 to 6 kg from 6 kg per term.It evaluates the motivation and prospects, as well as "Did you!"Allows you to receive first compliments in the spirit.And better struggling "you look good";
- Remove excess water.Many weight loss systems use this technique to achieve faster oil burning.Water metabolism is associated with lipoliz (with the elimination of oil metabolism and lipids from fat cells and more faster than water, more than water;
- Configure your body and a new diet.
Allowed and prohibited products
- Meat: skin and oil without skin, (and only the least oily fabrics): calves, beef, rabbit, low-friendly poultry, rider and anthracus, rider poultry are allowed.Forbidden women: Pork, lamb, duck and gas.You can use office from beef, calves, chicken and turkey liver, kidneys, language.The oil content is a limited sensitive of the fat low-friendly bath with up to 4%;
- Fish.All permitted, without exception, oil assortment, caviar and milk;
- Crustaceans and Mollyusks, as well as undermined and low-level products;
- Eggs.Proteins are allowed without restricting, but the yolks will have to limit 2 pieces.day;
- Small dairy products are allowed, but it is ensured that the fat content is 0% or a little more.If you use dry milk, you need to limit the consumption up to 3 tbsp.on the day.
All of the above products should be made without using oil.Bread cooking, cooking and simmer, cook, but the anti -stick coated peeled fried without fat.You can use the following to containers from drinks and attachments:
- Drinks: Various rivers are allowed, including herbal, clean water, diet and other dietary drinks;
- Qizes: any vinegar (apple, vintage, balm), soy sauce, lemon juice (there are only sauce or spices), are allowed in a moderate amount of averse (water delay), sugar-free tomato paste and 2 tbspes.Olive or rapeseed oil a day - 1 coffee spoon, paraffin oil - 1 tbsp.(Do not heat and heat, do not heat, soda water 1: 1) is not diluted;
- Sweet: You can consume SUCROTRROR with zero calorie content.Other sweet blowing (glucose, fructose, agave syrup or corn syrup, sorbitol, etc.) is completely forbidden;
- Culinary additives: gelatin or agar-agar, bread powder, soda, yeast;
- Salt: 1 (or less) coffee spoon without a hill a day;
- Crab sticks: up to 8 units.day;
- Cornins: 2 small per day;
- Protein powders and cocktails - without restrictions (if low or completely low).
Mandatory attachments
- Drink at least 2 liters of water;
- Be sure to work for at least 20 minutes a day.It is advisable to combine another activity;
- Eat 1.5 tablespoons daily.oatmeal.
Features of the first stage
- Unpleasant odor is possible by mouth.This is the problem of all protein diets and is associated with fermentation in the digestive system.As a rule, the next stage disappears;
- Dry mouth.Also associated with a protein diet.Causes water secretion and eventually dehydration signs.In this case, simply drink a glass of water stone and small parts.If the dry mouth remains in a few days or remains other exciting symptoms, the diet is cut and see the doctor;
- Period in the first few days, fatigue related to low blood sugar is possible;
- If your "attack" is more than 3 days, constipation and non-level pain possible.If the pain is significant, consult a doctor.
The second stage.Cruise (alternative)
This stage lasts an average of two to six months.It is also associated with the use of protein products.During this time, you will have to reach your perfect weight, as you plan.Only remains to combine the result and teach proper food behavior for the rest of life.
In the second stage, 28 vegetables are added to the diet and the rules for the additions are slightly weakened and the number of dandles in the menu is increasing 2 tbsp.on the day.You have to make "Cruise", protein and protein and vegetable days alternative.Duca gets from each other these days, but you can choose another scheme for yourself, for example, in 3 days or 3 in 3 or 3 in 3 or 3 in 3 or 3. You can choose another scheme in 2 or 3 in 3 or 3.
Allowed and prohibited products
- All products of the first stage are allowed;
- You can eat vegetables, cucumbers, tomatoes, peppers, turbas, mascara, fennel, patch beans, various onions, pumpkin, celery, celery, celery, celery, celery, enizhay, zucchini.Limited amount of carrot and beets are allowed.You can also eat all kinds of herbs and vegetables that work on some Necra;
- You can eat any fungus;
- In addition, you can add 1 tablespoon to diet.Ketchup or fruits, as well as 1 tsp, or part of a part.cocoa or corn starch.However, only 2 of these products can be consumed on the day;
- The list of allowed attachments is filled with lemon and its zest, flavor, lean flavor, lean broth, low-power broth cubes, sweets and chewing gum sugar instead of sugar;
- Part of vegetable oil increases to 1 TSP;
- Without restriction on protein and plant days, without restrictions, in protein, no 1 tbsp;
- Avocado, legumes (excluding patch beans), corn, potatoes, olives and olives, all kinds of grains and of course pasta;
- Artichokes can be consumed moderately;
- Permitted to eat 1 tbsp.Wheat bran with constipation;
- Dairy products, even low -fat, must be limited to 1 kg per day;
Mandatory attachments
- The time of compulsory alley increases 30 minutes a day;
- The daily part of the oatmeal is 2 tbsp.;
- The drinking regime remains unchanged.
The stage is third.Consolidation (consolidation)
This phase prepares you for normal nutrition and helps you combine the result to avoid return.The term of this stage is calculated according to a simple formula: the number of lost kilograms increases 10 days.So if you lost 36 kg, a consolidation stage will be about a year.At this stage, certain culinary joys are allowed: parts of starched dishes and openings.
The latter is called "Spirit Holiday" and includes the first, second and dessert of the aperitif.You can completely pay any product dish during this meal.However, there are restrictions on loading days to look down.The phase itself is divided in half.The number of loading days permitted in the second half of a consolidation is growing.
In the first half of this stage, 1 part of starched products and a festival in the week, then you can double the number of such tastes in the second period.During this period, you must determine a day a week, you will have to determine a day - the products allowed in the "Attack" phase will eat protein food.You must observe such unloading to keep weight normally.
Allowed and prohibited products
In addition to the products available in previous stages, they are also added daily diet:
- 2 grain bread;
- 40 g of solid cheese (excluding the melted, goat and mold).Also, the cheese should be more than 40%;
- 1 a fist or a cup of berries, a slice of melons or watermelon.Avoid bananas, cherries, cherries, grapes, figs;
- Unlimited amounts, lambs, pork and pig are allowed;
- Permitted vegetable oil is increasing 1 tbsp.
Rules of loading of food
- Do not take the attachment;
- Do not organize 2 opening days in a row;
- The meal should consist of the first meal, second dish, dessert and aperitif (wine and cheese).
Authorized starched products
- The pasta.Not more than 220 g.You can enjoy the season with a fresh tomato sauce with tomomato paste or onion and spices.Makarona is allowed to add a little parmesan;
- Rice, wheat tight, bulgur, kuskus.Not more than 200 Q;
- Legumes - beans, peas, peas, lentils, etc.Not more than 220 g;
- Potatoes.Not more than 125 g.Cooked only in shape or foil.
In addition, oatmeal dose increases by 2.5 osurt and the duration of walking should be at least 25 minutes a day.
Fourth stage.Stabilization
This is not a stage as a new lifestyle of a diet, because you need to change the food habits forever to prevent the restructure again.Your new gastronomic rules sound like this:
- One day a week is protein.Eat the "attack" principles;
- Drink at least 2 liters of water a day;
- Walk for at least 20 minutes a day;
- Elevator, escalator and to abandon public transport if possible;
- Consume 3 tbsp.oatmeal every day;
- Note any sport or physical activity.Among the diversity of choices, you will undoubtedly benefit you only, enjoy, hand in hand, gym, running, swimming, etc.
What should you do if you had an accident?
No one is safe from the minutes of failures and weakness.You just got on a diet - and then the guests with wine and cake came to you!You do not tolerate protein diets and hunger was just unbearable.Or you could not oppose the excessive food of the new year.
Excuses may be found, but the fact remains - you fell and dare everything in the refrigerator or the closest store in the confectionation department.This is not a reason to throw a diet or start at the beginning.To "punish yourself" with additional restrictions, you should punish "do not repeat your mistakes and go to your target.
- "Punish yourself" with 1-2 protein days, regardless of the phase.If you fall in the "attack" stage, then extends 2 days;
- Limit the consumption of salt for a minimum of 4-5 days;
- Increase sleep time for a sleepless period 2 hours;
- Walk at least an hour 3-7 days a day depending on how much you fall.
Ducan diet recipes
During the observance of many diets, you do not have to choke on grain and lean boiled breasts.In addition, amateur culinary experts suffer greatly to carry out their potential during weight loss.The followers of the Duca diet, who did not like monotonous dish, came with hundreds of recipes and adapted many dishes to the rules of their favorite diet!
Pancake from dandruff
Ingredients:
- Oatmeal - 2 tbsp;
- Wheat bran - 1 tbsp;
- Soybeans - 1 tbsp;
- Eggs - 1.;
- Bread powder - 1 TSP;
- Sweetener - 4 tablets;
- Low -fat yeast or kefir - 2 tbsp;
- The flavor is optional.
Preparation:
Mix the composition, brew up for 15-20 minutes.Put a spoon of a coarse against the dry.Fry in low heat until the cooking is not very brown.
Curd meatballs
In general, you can do it with any filling from the list of products allowed.You can even put a slightly lean chopped meat and make a dumpling dish.
Ingredients:
- 250g of cutting cheese;
- 2 tbsp.corn starch;
- Eggs;
- To taste the taste;
- Fill is optional.
Preparation:
Mix the composition.Tap with a spoon with a spoon, tap with the cottage cheese mass, "cake", pinch and roll the edges, roll the ball to reliability.Bake in a little salty water like ordinary dumplings.
Zucchini filled with meat and cottage cheese
Ingredients:
- Zucchini-1-2 pieces.;
- Cut cheese or fried Brynza - 150 g;
- "Allowed" meat or chopped meat - 250 g;
- Eggs - 1.;
- Garlic - 1 clove;
- Greens - 2 tbsp;
- Salt and pepper - to taste, but as little as possible.
Preparation:
Carefully cut the tails from Zucchini - the correct cylinder appeared as much as possible.It is advisable to choose a flat pumpkin during the purchase.Scatter the nucleus zucchini with the help of knives and spoons.Take it carefully to avoid breaking the skin.Chop the meat fine.Chop Zucchini, salt pulp, stop 15-20 minutes and tighten the water.
Mix the meat, mix Zucchini, cottage cheese / feta cheese, eggs and greens.Salt.Fill Zucchin carefully with the emerging mixture.Put a container or shape, cook at a temperature of 200-220 degrees in 20-30 minutes.If you have a mixture for filling, you can add 1 tablespoon.Cook the meatballs in the meatball yogurt with dandruff and spice.
A spoon tar in Dukanov diet
All types of sites speak a lot about the advantages of the ducant methodology - and he forgot, like most diets, another side and shortcomings.Because Dukan diet is expressed, all the shortcomings of such systems, including the possible hormonal background and chronic constipation, are specific to it.In addition, fast carbohydrates considered enemies of the number No. 1 serve as a basic fuel for the brain.
Originally inhibition, drowsiness, cognitive functions and moods may have deterioration.If you have any problems with the digestive system, think twice.You must consult a doctor who is definitely observing your disease or other authorized professional before going on a protein diet.Please note that some hormones are sensitive to proteins in the diet.
If you have a problem with pancreatic hormones or a pituitary cloth, look for advice to your endocrinologist.In addition, Ducan's diet is not suitable for pregnant women - this is not as balanced, but also balanced.If you are afraid of weight loss during pregnancy and breastfeeding, just do not have problems with weight, but also to a healthy diet for pregnant women, taking into account the needs of the fetus.
Ducan system: results and reviews
There are many conversations about the expediency of the oatmeal use.Among the supporters of the diet, there is a joke that gives you less money to introduce dandruff as they sell Ducan, books and workshops.The good news is that the duca diet really works!According to the duca method, there are thousands of samples of weight loss losses in 5, 10, and even 60 kg.
And tens of thousands of followers are slowly, but definitely losing a kilogram of fat for this diet.Thus, there is no opposite instruction for the protein diet and allergy to Oat, but the desire to search for "Dukan" recipes and compiling your own culinary book, perhaps this technique is your perfect choice.