For almost 20 years, world class stars and ordinary women praise Dukan's diet.Cambridge Princess Carol Middleton, Jennifer Lopez, Penelope Cruz - this is far from the full list of outstanding people who have been helped by the great French nutritionist Pierre Ducan.At first glance, however, a simple diet has its own features that need to be considered when compiling the individual days menu.
Interesting!Pierre Ducan is a French writer and a dietitian was born in 1941.In childhood, he dreamed of becoming an artist critic and had a talent in fine arts.But his mother's death radically changed Ducan's life, entered the Medical College and practiced as a therapist after graduatingOr
What is Ducan's diet
Ducan's diet was born in the late 90s.It took about 40 years to prepare it with a nutritionist, which was studied in detail by doctors on the effect of proteins on the human body.The essence of the diet is simple - the diet is made from protein products and the use of carbohydrates is tightly limited.
Pierre Ducan believes that everyone has unique fat cells.Men and women whose multitude of cells are more prone to accumulation of weight.And Get rid of the extra pound and maintain the results achieved, to eat protein products.
Interesting!Pierre Dukan's world -famous name came in 2000 after publishing the main book of "I Can't Loss".He lost Harry Potter slightly in terms of French sales.
The rule of Ducan's diet is the passage of 4 stages on which the body is prepared to change the diet, to lose weight and to maintain the resulting results.But there is no need to give up your favorite products.Diet allows you to use More than 100 productsOr
Phase 1 "attack"
The first, most important phase that focused on the development of motivation.At this stage you can lose 5-10 kilograms.Contact the diet during the attack phase, up to 10 days permitted.And the less the overweight, the faster the first phase.
So, if you are planning to reset up to 5 kg, the stage will last for 1-3 days.With an excessive weight of 5-10 kg, it lasts 3-5 days, if you have more than 10 kg, you should attack 5-7 days.
In the first stage, you only have to eat certain products, with minimal adding the salt to the finished food.The amount of food is not limited and you can eat with every occurrence of hunger.
What products contain diet:
- Piss: Turkey, calf, rabbit, beef;
- closed: Liver poultry and beef, beef, kidneys and calf tongues;
- fish: Anything, including smoked, small, self -contained, fat;
- seafood;
- 2 yolks a day;
- Dairy productsOr
The use of spices and spices is permitted in reasonable quantities.Mustard, dried greens, pepper allowed.Make coffee, tea, diet from drinks.
Phase 2 "Cruise"
In the second stage, there is an active weight loss.Thanks to the first phase, the body is prepared for a protein diet, so it does not deteriorate during the "cruise" well.The duration of this section is determined separately from 3 months to achieve the desired weight.
The main principle of the second stage is the alternation of protein products and vegetables.In order not to disturb you, only one day, on the second day, take proteins - vegetables.
What products can be consumed:
- All protein products, which you used in the first stage;
- cucumber;
- radish;
- Bulgarian pepper;
- cabbage;
- mushroom;
- Celery and all other vegetables except potatoes, corn, avocado, red and white beans, lenses, peas, olives and olives;
- Once a day, it is allowed to eat low fat yogurt.
Phase 3 "Consolidation"
This phase is very important.This allows you to correct the result not to return to the previous weight.Its duration is determined separately.On average, you should take 10 days in the diet for every discarded weight.If you have lost 15 kilograms, the third stage will be 150 days.
There are products from the first and second stages.But the diet becomes richer, new products are added:
- Fried meat - up to three times a week;
- whole grain bread - up to 2 slices per day;
- Low greasy cheese - up to 50 gr.daily;
- Fruits - up to 200 gr.daily;
- Macarone - 220 gr.daily, but not more than twice a week;
- 2 potatoes in the uniform - one portion of up to 150 gr.up to one time a week;
- Beans, lentils, peas, chickpeas - up to 100 g up to 100 g.
In the third stage, there is still no fast carbohydrates, but the menu becomes more diverse.
Phase 4 "stabilization"
The fourth, last phase.Gradually returns to the usual diet.Of course, do not jump to cakes and sweets immediately.Add 1-2 products daily and remember that the measure is important. Never take the accessory, Eat a small plate, chewing the food thoroughly.
The fourth stage will help you return to your favorite products, but do not forget about proper nutrition habits.
Contraindications
Before you decide to lose weight with Ducan's diet, make sure you read the list of contraindications:
- less age;
- Pregnancy and breastfeeding;
- kidney and liver disease;
- gout;
- disturbed metabolism;
- Neurological problems.
This diet is not suitable for mental workers and for those who are prone to frequent respiratory diseases.It is not recommended to start losing weight during vitamin deficiency - during spring and autumn.
Additional dietary conditions
Ducan diet is only effective if many rules are observed:
- Eat daily One -and -a -half tablespoon of oats- Digestion and metabolism are improved due to high fiber content.
- Daily physical activity is important.Take care of the elevator, but climb down the stairs.In the absence of contraindications Take a run, yoga, gymnastics- You have to keep moving.
- Follow your health.Remember that proteins give the kidneys a heavy load, so listen to the body to avoid errors in your work.
- Drink a lot.This is an important rule of every diet.Drink one day at least 2 liters Liquids that take into account coffee and tea.
Interesting!Pierre Ducan began to develop a diet after a patient's visit.He complained of obesity and was ready to change the diet.But at the same time, she set up a condition - she's not ready to deny meat.Dukan advised the patient to eat only low fatty meat and drink a lot of water.As a result, a woman lost 5 kilograms in a weekOr
The benefits and disadvantages of Ducan's diet
There are many supporters of Ducan's diet and vice versa: enemies.And this is not surprising - a nutritionist has developed an innovative method for losing weight, which allows you to reduce the doses and non -reduce your daily snacks.But diet opponents claim that this is just a marketing step, but in reality the technique does not work.
Diet helps or does not depend on the unique characteristics of the body.And before starting the "attack", we recommend that you get to know the benefits and disadvantages of your diet.
The benefits of diet
The plus of Ducan's diet includes:
- Different and delicious nutrition from the second phase.From the third stage, the menu must contain your favorite products except sweet and flour foods.
- Great motivation.It loses several kilograms in the first stage.This motivates further adherence to nutritional rules.
- You can't count on calories.Pierre Ducan calls not to calculate the calorie content of the food to fit into the allowed frame.In fact, he believes that such a technique is ineffective because when he returns to the usual board, the weight returns.
- You can eat at any time of the day without limiting yourself in the amount of dose.Protein products are very nutritious so you can't eat much physically.
The disadvantages of diet
The disadvantages of diet are as follows:
- Carbohydrates may cause a reduction in mental capabilities and nervous surge.
- The excess protein negatively affects the kidneys, so it is contraindicated in the diseases of these organs.
Ducan Diet - Menu every day
Note the approximate menu of each day, taking into account the rules of each section.It can regulate it by itself, but considering the rules described above.
Menu for 7 days in the "Attack" section
| Day | Morning | Dinner | Dinner |
|---|---|---|---|
| 1 | Omlet with turkey, tea | Wow soup with salmon, green tea | Meat baked in foil |
| 2 | Low greasy cottage cheese | Calf soup with chicken with eggs, coffee | Steamed fish, green tea |
| 3 | Yachitsa from 2 eggs, coffee | Fish slice without onions | Fried cheesecake, tea |
| 4 | Bread bran, a piece of small salmon, coffee | Ears with cod, tea | Fried chicken fillet, tea |
| 5 | Omlet, tea | Meat, black tea | Fish foil |
| 6 | Whole cottage cheese, tea | Soup with meatballs | Omlet, tea |
| 7 | Cooked eggs, low greasy kefir | Meat, steamed without vegetables, tea | Mussel |
Menu for 7 days with the "Cruise" phase
| Day | Morning | Dinner | Dinner |
|---|---|---|---|
| 1 | Omlet, tea | Meat foil, cucumber salad and peppers | Fish pudy, tea |
| 2 | Low greasy cottage cheese, coffee | Fish soup | Clubs Dandruff, kefir |
| 3 | Cheeses, coffee | Broth is assembled | Low greasy curd, green tea |
| 4 | Cabbage -salad, tea | Steamed fish foil | 2 boiled eggs, tea |
| 5 | Egg with meat, coffee | Cottage | Roasted from chicken and vegetables |
| 6 | Low greasy cottage cheese, eggs | Soup meatballs, tea | Steamed with vegetables with squid |
| 7 | Synernis, kefir | Meat with vegetables, tea | Omlet, 1 egg |
Menu for 7 days with the "Consolidation" phase
| Day | Morning | Dinner | Dinner |
|---|---|---|---|
| 1 | Omlet with chicken, tea | Meat with roasted vegetables | Cooked shrimp, 1 orange |
| 2 | Cottage cheese mass with apples, tea | With chicken soup with vegetables | Any fruit |
| 3 | Whole cottage cheese, coffee | Soup chicken meatballs with vegetable salad | Berries with berries, tea |
| 4 | 2 boiled eggs, tea | Fleshy dirty vegetables | Shrimp with herbs |
| 5 | Egg, strawberry smoothies | Fish with vegetable salad | Cottage cheese, tea |
| 6 | Cheeses, tea | Steamed beef liver with vegetables | Fried fish, tea |
| 7 | Omlet with beef, coffee | Wear soup with vegetables, tea | Cottage cheese, kefir |
Menu for 7 days with the "stabilization" phase
| Day | Morning | Dinner | Dinner |
|---|---|---|---|
| 1 | Omlet with chicken furnace, juice | Meat with vegetables and potatoes | Chicken rolls with vegetables, tea |
| 2 | Oatmeal with fruits, coffee | Fleshy bloating, vegetable salad | Steamed chicken chambers with vegetables, kefir |
| 3 | Buckwheat porridge | Fish sliced dough | Low greasy cottage cheese, tea |
| 4 | Corn porridge with milk | Meat in dishes, tea | Any fruit, juice |
| 5 | Omlet, tea | Fried meat in foil without vegetables | Low greasy curd, kefir |
| 6 | Cooked eggs, 1 apple | Fish with vegetables, tea | Cottage cheese with cottage cheese berries |
| 7 | Cheeses, coffee | Chicken pasta or cereal porridge | In vegetables and tomato sauce steamed pieces of fish, juice |