Nearly 20 years, bright stars and ordinary women praise the Dukan diet.Duchess Cambridge, Carol Middleton, Jennifer Lopez, Penelope Cruz - This is far from the entire list of eminent people who have helped the big French nutritional Pierre Ducan in weight loss.But, at first glance, a simple diet has its own characteristics, which should be considered when compiling the menu for each day.
Interestingly!Pierre Ducan is a French writer, and in the past the child was born in 1941. years.He dreamed in his childhood that he became an artistic critic and had talent in visual arts.But his mother's death has radically changed the life of Dukan, he entered the Faculty of Medicine, and after graduation he practiced as a therapist.
What is Ducan's diet
The Ducanov diet was born in the late 1990s.It took about 40 years to create with the nutritionist, who spent the doctors in detail the study of protein effects on the human body.The essence of a diet is simple - a diet is formed from protein products, and the use of carbohydrates is firmly limited.
Pierre Ducan believes everyone has a unique supply of fatty cells.Men and women who have a lot of these cells are susceptible to accumulating weight.And that Get rid of extra pounds and maintain the achieved resultsYou have to eat protein products.
Interestingly!The world glory for Pierre Dukan came in 2000. years, after leaving his main book "I can't lose weight."In terms of sale in France, she lost lightly from Harry Potter.
The Ducan's diet rule is the passage of 4 phases, on each of which the body is preparing to change diet, weight loss and maintenance result.But at the same time it is not required to give up on your favorite products.Diet allows you to use Over 100 products.
Phase no.1 "attack"
The first, most important phase, aimed at forming motivation.At this stage you can lose from 5 to 10 kilograms.Follow the diet in the attack phase, it must not be allowed more than 10 days.And less excess weight, the first phase ends faster.
So, if you plan to reset up to 5 kg, then the phase lasts 1-3 days.With the amount of excess weight of 5 to 10 kg, it will take a 3 to 5 days diet, if you will be more than 10 kg, then you will need to attack 5-7 days.
In the first phase, you must eat only certain products, with a minimal salt supplement to finished dishes.Food volume is not limited, it is possible to eat with every occurrence of feelings of hunger.
What products are included in the diet:
- Loof meat: Turkey, veal, rabbit, beef;
- insult: Poultry liver and beef, beef, kidneys and calf language;
- fish: Any, including smoked, small - luminosis, fat;
- seafood;
- Up to 2 egg yolk daily;
- LOOOF Dairy products.
In reasonable quantities, the use of spices and spices is allowed.Mustard, dried greenery, paprika were allowed.Drink coffee, tea, diet from drinks.
Phase no.2 "Cruise"
In the second phase, there is active weight loss.Thanks to the first phase, the body will be prepared for protein nutrition, so that during the "cruise" is not worse.The duration of this phase is determined individually - from 3 months to reach the desired weight.
The main principle of the second phase is the change of protein products and vegetables.Not to be confused, take only proteins for a day, another day - vegetables.
Which products can be consumed:
- All protein products, which you used in the first phase;
- Cucumbers;
- Rotky;
- Bulgarian pepper;
- cabbage;
- mushrooms;
- celery and all the other vegetables, except potatoes, corn, avocados, red and white beans, lenses, peas, olives and olives;
- Once a day, it is allowed to eat low yogurt.
Phase no.3 "Consolidation"
This phase is very important.Allows you to resolve the result, so as not to return to the previous weight.Its duration is determined individually.On average, for every kilogram of discarded weight, you need to keep 10 days of nutrition.If you have lost 15 kilograms, the duration of the third phase will be 150 days.
There are products from the first and second phases.But the diet becomes richer, new products are added:
- Fried meat - up to 3 times per week;
- Full grain bread - not more than 2 slices per day;
- Low -fat cheese - up to 50 gr.daily;
- Fruits - up to 200 gr.daily;
- Makaron - up to 220 gr.a day but not more than 2 times a week;
- 2 potatoes in uniforms - portion up to 150 gr.no more than 1 times per week;
- Beans, lying, peas, chickpeas - no more than 1 times per week with a volume up to 100 g.
In the third phase there is still no quick carbohydrates, but it becomes more diverse.
Phase no.4 "Stabilization"
Fourth, final phase.You gradually return to the usual diet.Of course, don't put off now on cakes and sweets.Add 1-2 products a day and remember that the measure is important. Never take the allowance, eat from a small plate, chew food thoroughly.
The fourth phase helps us back to your favorite products, but not to forget the habits of proper nutrition.
Contraindications
Before he decides to lose weight with Ducan's diet, be sure to read the Contraindications list:
- Lower age;
- Pregnancy and breastfeeding;
- kidney and liver diseases;
- gout;
- a disturbed metabolism;
- Neurological problems.
This diet is not suitable for people of mental work and those who tend to frequent respiratory diseases.It is not recommended to start losing weight during the vitamin deficiency period - spring and autumn.
Additional Terms for Diet
Ducanska diet is effective only if several rules are noticed:
- Eat daily One and a half tablespoon of oatmeal.Due to the great fiber content, they improve digestion and metabolism.
- Daily physical activity is important.Take the habit of using the elevator, but climb and get down the stairs.In the absence of contraindications Run, yoga, gymnastics.You have to move all the time.
- Follow your health.Remember that proteins give a serious kidney load, then listen to the body to avoid malfunctions in their work.
- Drink a lot.This is an important rule of any diet.Drink daily At least 2 liters The liquids take into account coffee and tea.
Interestingly!Pierre Ducan began to develop a diet after a visit to a patient.She complained about obesity and was ready to change the diet.But at the same time, the woman has set up a state - not ready to reject meat.Dukan advised the patient to eat only low meat varieties and drink a lot of water.As a result, a woman lost 5 kilograms of the week.
Benefits and Disadvantages of Ducan's diet
The ducanska diet has many supporters and, vice versa, enemies.And that is not a surprising - nutritionist formed an innovative way of losing weight, which allows not reducing portions and do not reduce the number of snacks a day.But the opponents of the diet claim that it is just a marketing move, but in reality, the technique does not work.
The diet will help or does not depend on the individual characteristics of the body.And before the start of "attack", we recommend that you become familiar with the benefits and shortcomings of this diet.
Benefits of the diet
Pluse Ducan's child belongs to:
- Different and delicious diet, starting with the second phase.From the third phase, I should contain my favorite products, except for the sweet and flour dishes.
- Great motivation.Already in the first phase you will lose a few pounds.This motivates further compliance with the diet.
- You can't count calories.Pierre Ducan calls not to calculate the content of calories in the dish to fit into the permitted frame.Moreover, it believes that such a technique is inefficient, because they return to the usual table, the weight will return.
- You can eat at any time of the day without being limited to the quantity of the part.Protein products are very nutritious so you can't physically eat a lot.
Disadvantages of diet
Disadvantages of diet include:
- The lack of carbohydrates can cause a reduction in mental abilities and nerve surge.
- The excess protein negatively affects the kidneys, so it is contraindicated in the diseases of these authorities.
Ducanska diet - menu for each day
Consider an approximate menu for each day, taking into account the rules of each phase.You can regulate it yourself, but taking the rules described above.
Me 7 days in the "attack" phase
| Day | Breakfast | Dinner | Dinner |
|---|---|---|---|
| 1 | Omelet with turkey, tea | Fish soup with salmon, green tea | Meat roasted in foil |
| 2 | Low -fat Cottage cheese | Veal soup with chicken egg, coffee | Pirian fish, green tea |
| 3 | Yaichitsa of 2 eggs, coffee | Fish cubes without onions | Baked cheeses, tea |
| 4 | Bread bread, a piece of small salmon, coffee | Ears with a cod, tea | Baked chicken fillet, tea |
| 5 | Omelet, tea | Absent meat, black tea | Fish in foil |
| 6 | Full cottage, tea | Soup with meatballs | Omelet, tea |
| 7 | Cooked eggs, low -fat kefir | Meat, stewed with no vegetables, tea | Mussels mussels |
Menu 7 days with phase of "cruises"
| Day | Breakfast | Dinner | Dinner |
|---|---|---|---|
| 1 | Omelet, tea | Meat in foil, cucumber and pepper salad | Fish Soufls, Tea |
| 2 | Low -fat Cottage, Coffee | Fish soup with a copper | Clubs with Bran, Kefir |
| 3 | Cheesoons, Coffee | The meat soup is composed | Low -fat Cottage, green tea |
| 4 | Cabbage salad, tea | Pirian fish in foil | 2 cooked eggs, tea |
| 5 | Eggs with meat, coffee | Cheese casserol | Stew from chicken fillet and vegetables |
| 6 | Low -fat Cottage, egg | Soup with meatballs, tea | Pirja with vegetables squid |
| 7 | Syerniks, Kefir | Meat with vegetables, tea | Omelet, 1 egg |
Menu for 7 days with phase of "Consolidation"
| Day | Breakfast | Dinner | Dinner |
|---|---|---|---|
| 1 | Omelet with chicken, tea | Meat goulash with vegetables | Cooked shrimp, 1 orange |
| 2 | The mass of cheese with apple, tea | Chicken soup with vegetables | Any fruit |
| 3 | Full cottage, coffee | Soup with chicken meatballs, vegetables salad | Berries with berries, tea |
| 4 | 2 cooked eggs, tea | Local sufla without vegetables | Shrimp with herbs |
| 5 | Eggs, strawberry | Fish with vegetables salad | Cottage Sir Kaserole, Tea |
| 6 | Cheeuns, Tea | Pihana liver beef with vegetables | Roast fish, tea |
| 7 | Omelet with beef, coffee | Fish soup with vegetables, tea | Cottage, Kefir |
Menu 7 days with phase "Stabilization"
| Day | Breakfast | Dinner | Dinner |
|---|---|---|---|
| 1 | Omelet with chicken fillet, juice | Meat with vegetables and potatoes | Chicken pastries stuffed with vegetables, tea |
| 2 | Oatmeal with fruit, coffee | Souffle meat, vegetable salad | Pilena chicken ventriculist with vegetables, kefir |
| 3 | Buckwheat cough | Fish cubes with pasta | Low -fat Cottage, tea |
| 4 | Maize mash with milk | Meat in pots, tea | Any fruit, juices |
| 5 | Omelet, tea | Baked meat in foil without vegetables | Low -fat Cottage, Kefir |
| 6 | Cooked eggs, 1 apple | Fish with vegetables, tea | Cheese casserol with berries |
| 7 | Cheesoons, Coffee | Chicken with pasta or cereals | Pieces of fish stewed with vegetables and tomato sauce, juice |