Pierre Dukan is a French nutritionist with forty -year dietary research experience.In the early 1970s, he began working to create a weight loss technique that can work in all patients, regardless of obesity problems.
The book "I don't know how to lose weight" (but which was not the first), the glory of the world came to Dukan.Followers of the system, who have succeeded in losing weight, are calculated in tens of thousands of worlds.To this day, Pierre Dukan has issued 19 books with a joint account that is translated into more than 10 languages and sold by millions.
Ducan's diet is not temporary.The meaning of this technique is that a serious person who wants to keep the result must adhere to certain rules of nutrition throughout life.There are a number of clubs and forums where Ducan foods exchange opinions and recipes and morally support beginners who have decided to start normalizing weight.
General principles of Ducan diet
The slogan that promotes the system to promote - "eat as much as you want" is the principle of the system.The ports are not really normalized, but the restrictions apply to the products themselves, the gas stations, the spices and the cooking method, which continue to need some self -organization and willpower.The first thing they want to lose by the Ducan method is to take a test on the official website to determine their perfect weight.
You need to determine the duration of each stage of weight loss up to the day.The test not only takes into account the simplest principles of determining normal weight, such as "wrist growth-a-chirin" ratio, but also more personal factors: what was minimal and maximum weight, there are children, and how many long weight gain, etc.
Dukan's diet consists of 4 parts - each in the process of normalizing and stabilizing body weight: "Attack", "Cruise", "Consolidation" and "Stabilization".Although weight loss has reached normal weight, usually between the second and third periods of the diet, the last two phases are needed to stabilize weight and consolidate life -based food habits.
Approved and prohibited products are distributed in each stage, but a product - OAT Bran - is required for the first three stages of a day.In addition, considering Dukan's diet, salt consumption should be reduced as much as possible and increasing water to 2 or more per day.This promotes excess moisture from the body and accelerates fat burning processes.
Ducan's diet is built in such a way as to organize significant weight loss in the first phase and then lose 1 kg a week.Based on this, the total weight loss system is being built.This diet is strictly protein, which becomes clear in the first stage.Protein products can be consumed almost without restrictions, but it should be separated by fat and fast carbohydrates - up to the third phase.
There are disadvantages, which usually do not apply to the diet and which we talk a little later.In addition, the prerequisite for weight loss is an increase in physical activity in accordance with the Ducan system, the minimum duration and intensity of which is determined separately in each section.A brief name for the principles of the Ducan method is as follows:
- Compiling a personal schema of weight loss depending on individual characteristics;
- Distribution of four diets that cover both the normalization of weight and the lifelong control of the weight;
- Mostly protein and protein-breaking diets;
- The long duration of the diet, as this plan, although it can be used by insignificant excessive people, is still more designed for obese patients;
- Smooth weight loss - 1 kg per week;
- Alcohol, sugar, starch products and high -sugar sweet fruits are completely forbidden;
- The presence of physical activity;
- Limiting salt;
- Daily use of oats;
- Food without portions;
- Almost complete exclusion of fats and products that delay water at all stages of weight loss.
Now that we see the general image of the Ducan method, the time has come to examine and understand the details.
How long does the diet last?
As mentioned earlier, the individual weight loss scheme can be calculated if the test is handed over on the official website.At the same time, the approximate plan (depending on how many kilograms you want to lose and since the last stage keeps life), it will look like:
- 5 kg: 2 days - attack, 15 days - shipping, 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;
- etc.
As you can see, Ducan's diet does not mean lightning -fast changes -targeting the result and preventing weight loss in the future.
The first phase.Attack
This is a protein phase in which you can consume 72 low -fat protein products.This is the least long (for 2-10 days) and is primarily for such purposes:
- Give psychological momentum for weight loss as it may lose between 1.5 and 6 kg during this period.This gives motivation and ability to evaluate the outlook and to obtain the first compliments "You are pulled!"In his soul.And the "you look good" that leads to further struggle;
- Remove excess water.Many weight loss systems use this technique to achieve faster fat burning.Water exchange with lipolysis (roughly, fat metabolism and elimination of lipids from fat cells) and the faster you get from excess water, the faster you get to get rid of excessive fats;
- Configures the body and psyche for a new long diet.
Permissible and prohibited products
- Meat: lean, without skin and fat (and only the least greasy pieces): veal, beef, rabbit, low oily poultry without skin, the rider is allowed, except for the file part and anthrakotot.Forbidden: pork, lamb, duck and goose.Beef, calf, chicken and turkey liver, kidneys, tongue can be used from the offense.Limited amounts of lean, low greasy ham is allowed, up to 4%;
- Fish.Everything, without exception, is allowed, including fatty varieties, caviar and milk;
- Crustaceans and molluscs, as well as salted and low greasy products from them;
- Egg.Proteins are allowed without restriction, but egg yolk must limit 2 pieces.daily;
- Small dairy products are allowed, but provided the fat content is 0% or a little more.If you use dry milk, your consumption should be limited to up to 3 tablespoons.daily.
The above products should be prepared without the use of fat.It is most desirable to bake, cook and cook, but you can bake them in a pan without oil.From drinks and additives to food, you can use the following:
- Drinks: various teas are allowed, including herbal, as well as coffee, clean water, diet and other dietary drinks;
- Clothes: any vinegar (apple, grapes, balm), soy sauce, lemon juice (only with sauce or spice allowed; drink lemonade, and have a lemon), mustard is permitted in very moderate quantities (due to water delay), tomato compastation without sugar and small amounts of salt.Daily, olive or repese oil - 1 coffee spoon, paraffin oil - 1 tbsp.(Do not heat or bake it when used, dilute with soda water 1: 1);
- Sweet: You can consume dizziness with zero calorie content.Other sweet blows (glucose, fructose, agave syrup or corn syrup, sorbitol, etc.) are completely prohibited;
- Culinary additives: gelatin or agar-agar, baking powder, soda, yeast;
- Salt: 1 (or less) coffee spoon without hills per day;
- Cancer sticks: up to 8 pcs.daily;
- Cornisons: 2 small daily;
- Protein powder and cocktails without restrictions (provided they are low -fat or completely low).
Mandatory supplements
- 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 a day.Oat bran.
Characteristics of the first stage
- An unpleasant odor from the mouth is possible.This is a problem for all protein diets and is related to the fermentation of the digestive system.As a general rule, it disappears when the next section changes;
- Dry the mouth.It is also related to the protein -containing diet.The selection of water and as a result is some symptoms of dehydration.In this case, just take a bottle of water with you and drink in small portions.If, after a few days, dry mouth or other alarming symptoms remain, it is worth interrupting the diet and seeking a doctor;
- In the first days, fatigue is possible, which involves low blood sugar;
- If the "attack" is more than 3 days, constipation and non -gastric pain are possible.If the pain is significant, consult a doctor.
The second stage.Cruise (alternation)
This section takes an average of two months to six months.This is also related to the use of protein products.During this time, it is planned to reach its perfect weight.Only consolidate the result and teach good food for the rest of life.
In the second phase, 28 vegetables are added to the diet and the rules for additives are slightly weakened and the dandruff in the menu increases to 2 tablespoons.daily."Cruise" lies in changing protein, protein and vegetable days.Ducan recommends that they alternate today, but you can choose another scheme for you, for example, 2 out of 2 every 3 days.
Permissible and prohibited products
- All products of the first phase are allowed;
- Of the vegetables, cucumbers, tomatoes, pepper, radish, asparagus, fennel, patch, various onions, pumpkin, cabbage, celery, spinach, eggplant, enizhay, zucchini.Carrots and beets are permitted in limited quantities.You can consume all kinds of green and some necra advertisement vegetables;
- To eat any mushrooms;
- In addition, you can add 1 tablespoon of adding to your diet.Ketchup or a part of lean yogurt fruits and 1 teaspoon.cocoa or corn starch.However, the two parts of this product can be consumed daily;
- The list of authorized additives is filled with lemon and shell, oil and sugar -free flavor, low -produced broth cubes, sweets and gums aspartame instead of sugar;
- Part of the vegetable oil is increased to 1 teaspoon;
- The tomato compasion on protein and vegetable days can be consumed without restrictions, in proteins and more than 1 tablespoon;
- Avocado, legumes (except for repair beans), corn, potatoes, olives and olives, all kinds of cereals and of course noodles;
- Artichoke can be consumed moderately;
- It can be allowed to eat 1 tablespoon.wheat bran with constipation;
- Dairy products, even low fats, should be limited to 1 kg daily;
Mandatory supplements
- The mandatory alley time increases to 30 minutes a day;
- The daily part of the oat bran increases to 2 tablespoons;
- The drinking system remains unchanged.
The phase is the third.Consolidation (consolidation)
This phase prepares you for normal nutrition and promotes the result to consolidate to avoid weight yield.The duration of this phase is calculated according to a simple formula: the number of lost kilograms is multiplied 10 days.So, if you lost 36 kg, the consolidation phase will be about one year.At this stage, some culinary pleasures are allowed: starch -containing foods and trunk days.
The latter is called "the celebration of the soul" and contains the entire festive food of Aperitif, the first, the second and the dessert.You can afford to eat absolute products during this meal.At the same time, they also have restrictions on loading days, which should be taken into account below.The phase itself is conditionally divided into half.In the second half of the consolidation, the number of permissible load days increases.
If you can allow 1 serving of starch products and a festive meal per week in the first half of this section, the number of such pleasures will be doubled in the second period.During this period, you need to determine one day a week, which will become protein-based products from the products allowed during the "attack" phase.You need to pay attention to such unloading to life so that the weight remains normal.
Permissible and prohibited products
In addition to the products present in previous phases, it is added to the daily diet:
- 2 pieces of whole grain bread;
- 40 g of solid cheese (except for melted, goats and mold).In addition, cheese should not be found at 40%;
- 1 fruit is a fist or a cup of berries, a slice of melon or watermelon size.Avoid bananas, cherries, cherries, grapes, figs;
- Unlimited quantities of lamb, pigs and bacon allowed;
- The permissible amount of vegetable oil increases to 1 tablespoon.
The rules for filling meals
- Do not take the accessory;
- Do not settle 2 systems in a row;
- The meal should consist of the first vessel, the second vessel, the dessert and the aperitif (wine and cheese).
Permissible starch products
- Dough.Up to 220 g.It can be widened with tomato paste or sauce from fresh tomatoes with onions and spices.You can add a small parmesan to the dough;
- Rice, wheat porridge, bulgur, couscous.Up to 200 g;
- Legumes - beans, peas, chickpeas, lentils, etc.Up to 220 g;
- Potato.Up to 125 g.Only in uniform or foil.
In addition, the dose of oat bran increases to 2.5 tablespoons and the walks of the walks should be at least 25 minutes.
Fourth stage.Stabilization
This is not as much a phase of the diet as a new lifestyle, as you need to change food habit forever to prevent weight loss.The new gastronomic rules of gastronomy sound like this:
- A day of the week is a protein.Eat on the principles of "attack";
- Drink at least 2 liters of water daily;
- Walking for at least 20 minutes daily;
- Fold the elevator, escalator and, if possible, public transport;
- Eat 3 tablespoons.oat bran daily;
- Take care of any sport or physical activity.You can find something that can certainly result in not only the benefits, but also the joy: dance, hand fighting, gym, running, swimming, etc.
What to do if a decomposition occurred?
No one is safe from failures and the minutes of weakness.You just got on a diet - then the guests came to you with wine and cakes!It does not tolerate the protein diet, and hunger was simply unbearable.Or maybe he couldn't resist the New Year's overdose.
There are excuses, but the fact - fell and dared everything in the refrigerator or in the sweets class of the nearest shop.This is not the reason to start a diet or start at the beginning.All you have to do is "punish" yourself with additional restrictions, tears to swear not to repeat your mistakes and move on to your destination.
- Regardless of the phase, 1-2 protein should "punish" yourself with days.If you have fallen in the "attack" section, extend it to 2 days;
- Limit salt consumption for at least 4-5 days;
- Increase sleep time 2 hours for sleepless period;
- Walk at least one hour a day for 3-7 days, depending on how much it dropped.
Ducan diet recipes
You do not have to strangle cereals and lean cooked breasts as many diets.In addition, amateur culinary professionals are very much suffering from being unable to exploit their potential during weight loss.Followers of Ducan's diet, who do not like monotonous food, have come up with hundreds of recipes and adapted a lot of food to the rules of their favorite diet!
Pancake
Ingredients:
- Oats dandruff - 2 tablespoons;
- Wheat bran - 1 tbsp;
- Soy -isolate - 1 tbsp;
- Egg - 1 pc.;
- Baking powder - 1 teaspoon;
- Sweetener - 4 tablets;
- Low -grease or kefir - 2 tablespoons;
- The taste is optional.
Preparation:
Mix the ingredients, let them cook for 15-20 minutes.Put a spoon on a dry anti -stick pan.Bake on low heat while cooked, not too tan.
Cottage cheese
Generally speaking, you can make any fillings from the list of authorized products.You can even make a little lean minced meat and make a dumpling food.
Ingredients:
- 250 g curd;
- 2 tablespoons.corn starch;
- Egg;
- Salt for taste;
- Charging is optional.
Preparation:
Mix the ingredients.Make a spoon with a spoon the required amount of cottage cheese, form a "cake", put the filling and pinch the edges, roll the ball for reliability.Cook in slightly salted water on the surface like the usual dumplings.
Zucchini filled with meat and cottage cheese
Ingredients:
- Zucchini-1-2 PCs;
- Cottage cheese or fried brynza - 150 g;
- "Allowed" meat or minced meat - 250 g;
- Egg - 1 pc.;
- Garlic - 1 clove;
- Greens - 2 tablespoons;
- Salt and pepper - to taste, but as little as possible.
Preparation:
Carefully cut your tail from zucchini - so that the correct cylinder is as much as possible.We recommend that you choose a straight zucchini even when buying.Sprinkle the seed from zucchini using a knife and spoon.Put care carefully not to break the skin.Gently cut the meat.Cut the zucchini pulp, salt, leave stand for 15-20 minutes and press the juice.
Mix the meat, zucchini pulp, curd/feta cheese, eggs and greens.Salt.Carefully fill the zucchini with the resulting mixture.Place in a container or shape, bake for 20-30 minutes at 200-220 degrees.If you have a mixture for charging, you can add 1 tablespoon.Band and bake the meatballs in lean yogurt with soy sauce and spices.
A spoon of tar in the Dukanov diet
All sorts of websites talk a lot about the benefits of Ducan's methodology - and completely forgets that, like most diets, there is another page: contraindications and shortcomings.Because Dukan's diet is a pronounced protein, all the disadvantages of such systems include a possible violation of the hormonal background and chronic constipation.In addition, rapid carbohydrates, which are considered enemies in Figure 1, are also served as the main fuel of the brain.
You can first inhibit, drowsiness, deterioration of cognitive functions and moods.If you have any problems with the digestive system, think twice.Before switching to a protein diet, you should consult a doctor who observes your illness or other competent specialist.Remember that some hormones are also sensitive to the proteins of the diet.
If you have problems with pancreatic hormones or pituitary gland, seek advice on your endocrinologist.In addition, Ducan's diet is not categorically suitable for pregnant women - it not only can confirm the inconvenience in this condition, but is not balanced.During pregnancy and breastfeeding, if you are afraid to lose weight, just go for a healthy diet for pregnant women, which will take into account not only their weight problems but also the needs of the fetus.
Ducan System: Results and Overviews
We talk a lot about the adequacy of using oat bran.There is even a joke of diet connectors that Ducan made no less money to promote Bran than to sell his books and seminars.The good news is that Ducan's diet really works!According to the Ducan method, there are thousands of examples of weight loss at 5, 10 and 60 kg.
And tens of thousands of followers slowly, but certainly lose kilograms of fat, thanks to this diet.So, if you have no contraindications to protein diets and oat bran allergies, you are persistent, longing for "search for Dukan recipes" and can make your own culinary book, which will be a loyal companion to harmony, then this technique is perhaps the perfect choice.