Dyukanova diet

Pierre Dukan is a French nutritionist with forty years in research experience in the diet.At the beginning of the 70's, he started working on creating weight loss techniques that could work for each patient - regardless of the problems caused by obesity.

After publishing the book "I don't know how to lose weight" (which, however, was first), the world's glory came to Dukan.The followers of his system, who managed to lose weight significantly, are calculated in tens of thousands around the world.To date, Pierre Dukan announced 19 books with a joint account, which translates to more than 10 languages and sell them millions.

Ducanska diet is not temporary.The meaning of this technique is that the secret person who wants to maintain the result must adhere to certain rules in the diet throughout life.There are many clubs and forums in which food adheres to Dukan exchanges opinions and recipes, as well as morally supporting beginners who have decided to go to the path of normalization of weight.

General principles of ducanska diet

The slogan that helps promote the system - "Eat as much as you want," it meets the basic principle of the system.The portations really do not normally be normalized, but restrictions concern the products themselves, gas stations, spices and cooking methods, which will still seek some self-organization and willpower.The first thing that needs to be done to everyone who wants to lose weight in accordance with the Duca method is to take the test on the official website to determine their perfect weight.

There will also be a certain duration of each phase of losing weight to the day.The test takes into account not only the simplest principles for determining normal weight, such as the ratio of "growth-wes-chirina joints", but has minimal and maximum weight, and overcome as "care", etc.

Dukan dukan consists of 4 parts - phases - of which each performs a strictly defined function in the process of normalization and body weight stabilization: "Attachment") and "fastening") and "fastening".Despite the fact that losing weight reaches normal weight, as a rule, but between the second and third dietary period, the last two stages to stabilize weight and consolidate animal food habits.

For each phase, permitted and prohibited products are allocated, however, one product - oat bran - is obliged to use in the first three phases per day.Also, he undergoes Dukan nutrition, needs to reduce salt consumption, which is more possible and increase the amount of water on 2 or more liters a day.This will help remove excess moisture from the body and speed up the fat ignition processes.

The ducanska diet was built in such a way that it organizes a significant weight loss in the first phase, and then achieve weight loss for 1 kg each week.Based on that, the entire weight loss system was built.This diet is strictly protein, which already becomes clear in the first phase.Protein products can be spent almost without restrictions, but with fats and fast carbohydrates, you will need to share almost completely - until the third phase.

It has its shortcomings, which are usually not covered by food sites, and which we will discuss something later.In addition, a prerequisite for weight loss according to the ducanska system is an increase in physical activity, minimal duration and intensity is determined at each stage individually.A brief label of basic principles of the Dukan method is as follows:

• Compilation of the personal weight loss scheme depending on individual characteristics;
• Distribution of four diet periods covering and the period of normalization of weight and its lifelong control;
• Mainly protein and protein-herbal nutrition;
• Long duration of the diet, from this plan, although they can use people with insignificant vision weight, is still designed for patients with different degrees of obesity;
• Smooth weight loss - 1 kg per week;
• Alcohol, sugar, shock products and sweet fruits with high sugar content are completely prohibited;
• The presence of physical activity;
• Salt constraint;
• Daily use of oatmen;
• Food without limitation portions;
• Almost completely exclusion of fat and product delayed in all stages of weight loss.

Now that we see the overall image of the Ducan method, it has come to take a closer look and understand the details.

How long will the diet last?

As mentioned earlier, the individual weight loss scheme can be calculated by transmitting the test on the official website.However, an approximate plan (depending on how many kilograms you want to lose and considering that the last phase will last life) 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;
• etc.

As you can see, the ducanska nutrition does not mean groh - rapid changes - it is focused on maintaining the results and preventing the future by preventing the future.

First phase.Attack

This is an exclusively protein phase, during which 72 low -fat protein products are allowed to be consumed.It is the least long (from 2 to 10 days) and is intended mainly for such purposes:

• Give the psychological urge to lose weight, because in this period you can lose from 1.5 to 6 kg.This gives motivation and the ability to evaluate the appearance, as well as getting first compliments in the spirit of "you have dragged!"And "you look good", which is placed on a further fight;
• Remove excess water.Many weight loss systems use this technique to achieve faster fat ignition.Water metabolism is associated with lipolysis (roughly viewed, with grease metabolism and elimination of lipids from fatty cells), and get rid of excess water faster, you will get a chance to get rid of excess fat;
• Configure the body and psyche on a new long diet.

Allowed and prohibited products

• Meat: Skinny, skin-free (and only least fat pieces): Veal, beef, rabbit, low skinless poultry, a horseman is allowed except for the part of the file and anthracot.Forbidden: Pork, lamb, duck and goose meat.From Offal you can use beef, veal, chicken and turkey liver, kidneys, language.Limited amount of skinny low ham with fat content to 4% is allowed;
• Fish.Everything, without exception, including greasy varieties, caviar and milk;
• Crabs and mollusks, as well as inservation and low products from them;
• Eggs.Proteins are allowed without restrictions, but yolks will need to limit 2 pcs.daily;
• Small dairy products are allowed, but provided that the fat content is 0% or a little more.If you use dry milk, you need to restrict its consumption up to 3 tbsp.a day.

All the above products should be prepared without the use of fat.It is most difficult to bake, cook, cook and simmer, but you can fry them without oil in a bowl with an antique coating.From drinks and additives to dishes you can use the following:

• Drink: various teas are allowed, including plant, as well as coffee, clean water, diet and other dieters;
• Sausage: Any vinegar (apple, grapes, balsamic), lemon juice (allowed only as sauce or sensant), in very moderate amounts), tomato paste and a small amount of salt is allowed in the amount of 2 teaspoons.Daily, olive or oil oil - 1 coffee tsp, paraffin oil - 1 tablespoons.(In no case, not heat and do not fry it, when used, dilute the Soda water 1: 1);
• Sweet: You can consume the Skrotor with the content of zero calories.Other sweet blow (glucose, fructose, agavian syrup or corn syrup, sorbit, etc.) is completely banned;
• Culinary additives: gelatin or agar-agar, powder for pastries, soda, yeast;
• Salt: 1 (or less) coffee spoon without hills per day;
• Crab sticks: up to 8 pcs.daily;
• Cornishons: 2 small per day;
• Protein powders and cocktails - without restrictions (provided they are low or completely low).

Mandatory additives

• Drink at least 2 liters of water;
• Be sure to work at least 20 minutes a day.It is advisable to connect another activity;
• Eat a day 1.5 spoons.Oat Bran.

Features of the First Phase

• An unpleasant odor is possible from the mouth.This is the problem of all protein diets, and is associated with fermentation in the digestive system.As a rule, it disappears when the next phase is transferred;
• Dry mouth.It is also connected to a protein diet.Assesses water excretion and, as a result, some symptoms of dehydration.In this case, just wear a bottle of water with you and drink in small portions.If there is a dry mouth left after a few days or other alarming symptoms, it is worth the disconnected diet and see the doctor;
• In the first few days, fatigue is possible, which is associated with low blood sugar;
• If your "attack" is longer than 3 days, then an extensive and a nestomic are possible pain.If the pain becomes significant, contact your doctor.

Second phase.Cruise (alternation)

This phase takes an average of two months to six months.It is also connected to the use of mainly protein products.During that time, as planned, you will reach your perfect weight.It only remains to consolidate results and educate the correct behavior of food for the rest of your life.

During the second phase, 28 vegetables are added, and the rules concerning the additives are slightly weakened, and the menu number in the menu is increasing on 2 tablespoons.a day."Cruise" lies in the fact that you have to alternately with protein and protein and vegetable days.Zucan recommends alternating these days through one, but you can choose another scheme for yourself, for example, 2 in 2 or 3 in 3 days.

Allowed and prohibited products

• All first phase products are allowed;
• Vegetables You can eat cucumbers, tomato, pepper, radishes, asparagus, fennel, patch beans, various onions, pumpkins, cabbage, celery, eggplants, hippies, enizhay, zucchini.In limited quantities, carrots and beets are allowed.You can also eat all kinds of greenery and some noncr -sailing vegetables;
• You can eat any mushrooms;
• In addition, you can add 1 teaspoon on a diet.Ketchup or part of the skim yogurt with fruit, as well as 1 tablespoons.cocoa or corn starch.However, only any 2 of these products can be consumed daily;
• The list of allowed additives is renewed by lemon and its comma, aromas without oil and sugar, moss cubes, sweets and tires with aspartame instead of sugar;
• Part of herbal oil is increased to 1 spoon;
• Pasta tomato on proteins and vegetables can be consumed without restrictions, in protein-no more than 1 tablespoons;
• Avocado, legumes (except for bean cloth), corn, potatoes, olives and olives, all types of cereals and, of course, pasta;
• Artichokes can be consumed moderately;
• Allowed to eat 1 tbsp.Wheat deadline with prison;
• Dairy products, even low -fat, should be limited to 1 kg per day;

Mandatory additives

• The time of the required alley increases for 30 minutes per day;
• The daily part of an oatman increases to 2 tbsp;
• Drinking mode remains unchanged.

The phase is the third.Consolidation (consolidation)

This phase is preparing you for a normal diet and helps consolidate the results to avoid recovery of pounds.The duration of this phase is calculated according to the simple formula: the number of lost weight multiplies in 10 days.So if you have lost 36 kg, the duration of the consolidation phase will be about a year.At this stage, certain culinary joys are allowed: parts of starch dishes and startup days.

The latter is called "holiday souls" and include the entire festive meal of aperitif, first, second and dessert.During this meal, you can afford to eat absolutely any products.However, there are their restrictions for loading days, which will be considered below.The phase itself is conditionally divided in half.During the second half of the consolidation, the number of permitted data loads increases.

If in the first half of this phase, you can enable 1 part of starch products and a festive meal per week, and then in the second period of such pleasures doubles.During this period, you must specify one day of the week, which will be protein-loading - you will eat protein food from products allowed in the "attack" phase.You need to observe such unloading for life to maintain normal weight.

Allowed and prohibited products

In addition to products present in previous phases, they are also added to the daily diet:

• 2 pieces of entire cereal;
• 40 g of solid cheese (except melted, goats and molds).Also, the sir should not be 40% thicker;
• 1 Fruit of a fist or a cup of berries, a slice of melons or watermelon.Avoid bananas, cherries, cherries, grapes, pictures;
• In unlimited quantities, lamb, pork and bacon are permitted;
• The allowed amount of vegetable oil increases on 1 tsp.

Rules for loading meals

• Do not take the allowance;
• Do not organize two days of startup in a row;
• The meal should consist of the first dishes, other dishes, desserts and aperitifs (wine and cheese).

Permitted starches

• Pasta.No more than 220 g.You can contact your tomato paste or sauce from fresh tomatoes with a bow and spices.It is allowed to add a little parmesan in the pasta;
• Rice, wheat porridge, bulgur, cuskus.No more than 200 g;
• Pods - beans, peas, chickpeas, lenses, etc.No more than 220 g;
• Potatoes.No more than 125 g.Only in uniform or baked in foil.

In addition, the OAT dose is increased to 2.5 tablespoons, and the longing duration should be at least 25 minutes a day.

Fourth phase.Stabilization

This is not as much stage of diet as a new way of life, because preventing the re-laying weight, you will need to change food habits forever.Your new gastronomic rules sound like this:

• One day a week is a protein.Eat on the principles of "attack";
• Drink at least 2 liters of water a day;
• Walk for at least 20 minutes everyday;
• Refuse the elevator, escalator, and, if possible, public transport;
• Consume 3 tbsp.oats defend everyday;
• Take care of any sport or physical activity.Among the variety of options you can find what will certainly bring you not only not only use, but also pleasure: dance, manual-handworthy, gym, running, swimming, etc.

What to do if there was a breakdown?

No one is safe from failures and minutes of weakness.You just arrived on a diet - and then guests came to you with wine and cake!Do not bear the protein diet, and hunger was simply unbearable.Or you may not be able to resist the pruning of the New Year's overeating.

Pronunciations can be found, but the fact remains - you fell and dared all you had in the refrigerator or the nearest shopping candy department.This is not a reason to throw nutrition or start all over the beginning.You just need to "punish" with additional restrictions, you curse that you don't quite repeat your mistakes and move to your goal.

• Regardless of the phase, "punish" alone with 1-2 protein days.If you fell in the "attack" phase, then extend it in 2 days;
• Limit salt consumption to a minimum of 4-5 days;
• Increase sleep time in 2 hours for an angry period;
• Walk at least an hour a day for 3-7 days, depending on how much you fell.

Dukan Diet Recipes

You don't have to suffocate on cereals and skinny cooked breasts, as is the case during respect for many diets.In addition, amateur culinary experts are very suffering from the fact that they cannot realize their potential during weight loss.Followers of Ducan's diet, who do not like monotonous food, came up with hundreds of recipes and adjusted many dishes to the rules of their favorite diet!

Pancakes with bristles

Ingredients:

• OAT Bran - 2 Tbsp;
• Wheat Bran - 1 teaspoons;
• Soja isolates - 1 tablespoon;
• Egg - 1 pc.;
• Powder for pastries - 1 teaspo;
• Sweetener - 4 tablets;
• Low -fat lesven or kefir - 2 tbsp;
• The taste is optional.

Preparation:

Mix the ingredients, let them sell for 15-20 minutes.Place the spoon on dry anti-pan.FRY over little heat until you cook, not very brown.

Curd Dumpling

Generally, you can make them with any charging from the list of permissible products.You can even put a little skinny ground meat and make a dish similar to the dumplings.

Ingredients:

• 250 g of cottage;
• 2 tbsp.Corn starch;
• Egg;
• Salt per taste;
• Charging is optional.

Preparation:

Mix the ingredients.Shoot with a spoon Required amount of cottage mass cheese, form a "cake", put charging and fasten the edges, pull the ball for reliability.Cook into the slightly salty lines to the surface, such as ordinary dumplings.

Zucchini stuffed with meat and cottage

Ingredients:

• Ticchini-1-2 Kom.;
• Cottage or fried Brynza - 150 g;
• "Permitted" meat or minced meat from it - 250 g;
• Egg - 1 pc.;
• Garlic - 1 Klinčić;
• Green - 2 tbsp;
• Salt and pepper - to taste, but as little as possible.

Preparation:

Carefully cut off tackets from the zucchini - so that the correct cylinder is excluded as much as possible.It is advisable to choose even zucchini but during purchase.With the help of a knife and a spoon, scatter the core from the zucchini.Work carefully so that it doesn't break through the skin.Fine chop the meat.Chop the pulp of zucchini, salt, let it stand for 15-20 minutes and squeeze the juice.

Mix meat, pulp of zucchini, cottage / feta cheese, egg and greenery.Salt.Carefully charge zucchini with the resulting mixture.Place in a bowl or shape, bake 20-30 minutes at a temperature of 200-220 degrees.If you have a filling mixture, you can add 1 tablespoon.Bran and bake meatballs in the skim yogurt with soybean sauce and spices.

Tin of tar in Dukanov diet

All types of sites are much about the benefits of Ducan's methodology - and completely forget that it, such as most diets, has the other side: contraindications and shortcomings.Since Dukan Nutrition is pronounced protein, they are all shortcomings of such systems inherent, including a possible violation of the hormonal background and a chronic prison.In addition, fast carbohydrates, which are considered enemies of number no.1, they also serve as the main fuel for the brain.

Initially, you can have inhibitions, drowsiness, deterioration of cognitive functions and moods.If you have any problems with the digestive system, think twice.Before switching to a protein nutrition, you must certainly consult a doctor that notes your illness or other competent experts.Keep in mind that some hormones are sensitive and proteins in a diet.

If you have problems with pancreas or pituitary hormones, see advice to your endocrinologist.Also, Ducanova diet is not suitable for pregnant women - not only strengthen some inconvenience in accordance with that country, but also not balanced.During pregnancy and breastfeeding, if you are afraid to gain weight, just go to a healthy diet for pregnant women, which take into account not only your weight problems, but also the needs of the fetus.

Ducan system: Results and reviews

It is discussed about the appropriateness of the use of oatmeal.Among the adhered diets, even the joke that Dukan earned nothing less money on the promotion of Ron as a sale of his books and seminars.The good news is that Ducan's diet really works!Thousands of empics of weight loss in 5, 10, and even 60 kg according to the ducan method.

And tens of thousands of followers slowly but surely lose weight fat thanks to this diet right now.So if you don't have contraindications for protein nutrition and an oatman, but there is perseverance, desire to seek the recipes "Dukan", which will become a faithful companion in the fight for harmony, and then maybe this technique is your perfect choice.