Dyukan diet

Pierre Dukan is a French nutritionist with forty -year -old research experience in the diet.In the early 1970s, he began working to create a weight loss technique that can work for each patient regardless of the problems that overweight caused.

After the publication of the book "I don't know how to lose weight" (which, however, was not the first), the world glory came to Dukan.The followers of his system, who managed to lose weight significantly, account for tens of thousands worldwide.So far, Pierre Dukan has released 19 books with a common account, which translates into more than 10 languages and sold by millions.

Ducan's diet is not temporary.The meaning of this technique is that a weighty person who wants to maintain the result must adhere to certain rules in lifelong food.There are many clubs and forums in which ducan food lovers exchange thoughts and recipes, as well as morally support beginners who decided to begin the path of weight normalization.

The general principles of the Ducan diet

A slogan that helps to promote the system - "eat as much as you want", meets the basic principle of the system.Porters are really not normal, but the limitations relate to the products themselves, gas stations, spices and cooking method, which will still require you to self-organization and will.The first thing to do for anyone who wants to lose weight according to the Ducan method is to make a test on the official website to determine their perfect weight.

The duration of each phase of weight loss will also be determined.The test takes into account not only the simplest principles for determining normal weight, such as the ratio of "growing hand car" but also more personal factors: what was the minimum and maximum weight, whether there are children and how long they have a weight gain, etc.

Dukan diet consists of 4 parts - phase - each of which performs a function strictly defined in the process of normalizing and stabilizing body weight: "attack", "navigation", "consolidation" ("fixing") and "stabilization".Despite the fact that the weight of loss reaches normal weight, as a rule, already between the second and third periods of the diet, the last two stages are needed to stabilize weight and consolidate life -based food habits.

For each stage, the products allowed and prohibited are divided, however, a product - oats - is mandatory to use in the first three stages each day.Also, undergoing Dukan's diet, it is necessary to reduce salt consumption as much as possible and increase the amount of water to 2 or more liters per day.This will help to remove excess moisture from the body and accelerate fat burning processes.

Ducan's diet is built in such a way as to organize a significant weight loss in the first phase, and then achieve weight loss per 1 kg every week.Based on this, the entire weight loss system is built.This diet is strictly protein, which becomes clear already in the first phase.Protein products are allowed to be consumed almost without restrictions, but with fast fats and carbohydrates you will need to break up almost completely - until the third stage.

This has its shortcomings, which, as a rule, are not included in dietary countries, and which we will talk about a little later.Moreover, a prerequisite for weight loss according to the Ducan system is an increase in physical activity, the duration and minimum intensity of which is determined at each stage individually.Short defining the basic principles of the Ducan method is as follows:

• Compiling a personal scheme of losing weight depending on individual characteristics;
• The division of the four periods of the diet, which cover both the weight normalization period and its eternal control;
• Mainly protein and protein diet that can be taken with protein;
• The long duration of the diet, as this plan, although it can be used by people with insignificant excess weight, is even more designed for patients with varying degrees of overweight;
• Smooth weight loss - 1 kg per week;
• Alcohol, sugar, starch products and sweet fruits with a high sugar content are completely forbidden;
• Presence of physical activity;
• Salt restriction;
• Daily use of oat bran;
• Food without restrictions on parts;
• Almost complete exclusion of fat and products that delay water at all stages of weight loss.

Now that we see the overall look of the Ducan method, it's time to see a closer look and understand the details.

How long will the diet last?

As mentioned earlier, an individual weight loss scheme can be calculated by passing the test on the official website.However, the approximate plan (depending on how many pounds you want to lose, and given that the last phase lasts life) will look like this:

• 5 kg: 2 days - attack, 15 days - cruise, 50 days - consolidation;
• 10 kg: 3 - attack, 50 - navigation, 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 changes -aims to maintain the result and prevent weight reprint in the future.

Phase One.attack

It is an exclusively protein phase, during which it is allowed to consume 72 low protein products.Is less long (from 2 to 10 days) and is primarily intended for such purposes:

• Give a psychological impulse of weight loss, as during this period you can lose from 1.5 to 6 kg.This gives motivation and ability to evaluate prospects as well as to get the first compliments in the spirit of "You withdraw!"And "you look good", which is decided to fight further;
• Remove excess water.Many weight loss systems use this technique to achieve faster fat burning.Water metabolism is associated with lipolysis (roughly speaking, with fat metabolism and elimination of lipids from fat cells), and the sooner you get rid of excess water, the sooner you will get the opportunity to get rid of excess fat;
• Configure the body and psyche on a new long diet.

Products allowed and prohibited

• Meat: lean, without skin and fat (and only the least fatty parts): beef, beef, rabbit, low -leather -free riches, knights are allowed with the exception of the folder and anthracotus.Forbidden: pork, lamb, duck and goose.From off, you can use beef, beef, chicken and turkey liver, kidneys, tongue.A limited amount of low -fat low -fat bacon is also allowed;
• Fish all, without exception, are allowed, including fatty varieties, caviar and milk;
• Crustaceans and molluscs, as well as unsaturated and low products;
• Eggs.Proteins are allowed without restrictions, but yellow yellow will need to limit 2 pieces.per day;
• Small milk products are allowed, but provided the fat content is 0% or a little more.If you use dry milk, you should limit its consumption to 3 tablespoons.per day.

All of the above products should be prepared without the use of fat.It is more desirable to bake, cook and simmer, but you can fry them without oil in an anti -the pan.From drinks and additives to dishes, you can use the following:

• Drinks: various teas, including herbal, as well as coffee, clean water, diets and other dietary drinks;
• Sausses: Anydo vinegar (apple, grapes, balsamic), soy sauce, lemon juice (allowed only as sauce or spices; drink lemonade and has a lemon), mustard is allowed in very moderate quantities (due to its ability to delay water), sugar -free paste and with a small amount of salt.per day, olive or rapeseed oil - 1 teaspoon, paraffin oil - 1 tablespoon.(In no case do you heat up or fry on it, when used, dilute with soda water 1: 1);
• Sweet: You can consume sucrotor with zero calorie content.Other sweet stroke (glucose, fructose, agave syrup or corn syrup, sorbitol, etc.) is completely forbidden;
• Kitchen additives: gelatin or agar-agar, baking powder, soda, yeast;
• Salt: 1 (or less) teaspoons without a hill per day;
• Crab sticks: up to 8 pieces.per day;
• Cornins: 2 small a day;
• Protein powders and cocktails -Whis restrictions (provided they are low or completely low).

Compulsory

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

The characteristics of the first phase

• 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 passing;
• Dry mouth.It is also associated with a protein diet.Causes water secretion and, as a result, some symptoms of dehydration.In this case, simply carry a bottle of water and drink in small portions.If after a few days there is a dry mouth or other alarming symptoms, it is worth termination of a diet and see a doctor;
• In the early days, fatigue is possible, which is associated with low blood sugar;
• If your "attack" is longer than 3 days, then the constipation and non -comparative pain are possible.If the pain becomes important, consult a doctor.

The second stage.Sailing (alternation)

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

During the second phase, 28 vegetables are added to the diet and the rules related to the additives are slightly weakened, and the number of bran in the menu increases to 2 tbsp.per day."Navigation" lies in the fact that you need to alternate protein and protein and vegetable days.Ducan recommends alternating these days through one, but you can choose another scheme for yourself, for example, 2 in 2 or 3 in 3 days.

Products allowed and prohibited

• All first phase products are allowed;
• From the vegetables, you can eat cucumbers, tomatoes, pepper, radish, asparagus, dill, patch beans, various onions, squash, cabbage, celery, spinach, eggplant, enizhay, zucchini.In limited quantities, carrots and beets are allowed.You can also eat all kinds of greens and some low -water vegetables;
• You can eat any mushrooms;
• In addition, you can add 1 tablespoon to the diet.Ketchup or a portion of weak yogurt with fruit as well as 1 tsp.cocoa or corn starch.However, only every 2 of these products can be consumed per day;
• The list of permitted additives is complemented by lemon and its shingle, flavoring without oil and sugar, low -power soup cubes, cakes and aspartam gum instead of sugar;
• Part of the vegetable oil is increased to 1 tsp;
• Tomato pastes in protein and vegetable days can be consumed without restrictions, in protein-not more than 1 tbsp;
• Avocado, legumes (except patch beans), corn, potatoes, olives and olives, all kinds of cereals and, of course, pasta;
• Artichokes can be consumed moderately;
• It is allowed to eat 1 tablespoon.constipation wheat bran;
• Dairy products, even low, should be limited to 1 kg daily;

Compulsory

• Mandatory alley time increases to 30 minutes a day;
• The daily part of oat bran grows to 2 tbsp;
• The drinking regime remains unchanged.

The phase is third.Consolidation (Consolidation)

This stage prepares you for normal nutrition and helps to consolidate the result to avoid weight return.The duration of this phase is calculated according to a simple formula: the number of kilograms lost is multiplied by 10 days.Thus, if you lost 36 kg, then the duration of the consolidation phase will be about one year.At this stage, some kitchen joys are allowed: pieces of starch and boot days.

The latter are called the "Holiday of the Spirit" and include a whole festive meal of Aperit, the first, the second and the cakes.During this meal, you can afford to eat absolutely any product.However, there are also their limitations on the days of loading, which will be considered below.The phase itself is conditionally divided in half.During the second half of the consolidation, the number of permitted charging days increases.

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

Products allowed and prohibited

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

• 2 pieces of bread with whole grain;
• 40 g solid cheese (except to melt, goats and mold).Also, the cheese should not be weaker than 40%;
• 1 fruit size of a fist or a cup of berries, a slice of melon or watermelon.Avoid bananas, cherries, cherries, grapes, figs;
• In unlimited quantities, lamb, pig and bacon are allowed;
• The allowed amount of vegetable oil increases to 1 tablespoon.

Rules for loading meals

• Do not receive the addition;
• Do not adjust 2 days boot;
• The meal should consist of the first dish, the second plate, the cakes and the Aperif (wine and cheese).

Starch allowed

• Pasta not more than 220 g.You can season with tomato paste or sauce from fresh tomatoes with onions and spices.Allowed to add a little parmesan to the pasta;
• Rice, wheat porridge, Bulgur, Kuskus.Not more than 200 g;
• Braid - beans, peas, chickpeas, lentils, etc.Not more than 220 g;
• Potatoes.Not more than 125 g.Only with a uniform or baked in foil.

In addition, the dose of oat panties is increased to 2.5 tablespoons, and the duration of walks should be at least 25 minutes a day.

Phase fourth.Stabilization

This is not so much a stage of a diet as a new way of life, as to prevent a weight reprint, you will need to change food habits forever.Your new gastronomic rules sound like this:

• One day a week is protein.Eat on the principles of "attack";
• Drink at least 2 liters of water a day;
• Walk at least 20 minutes a day;
• Reject the elevator, the driving stairs and, if possible, the public transport;
• Consume 3 tbsp.Make oats every day;
• Take care of any sport or physical activity.Among the variety of options, you can find what will certainly bring you not only benefits but also pleasure: dancing, hand warfare, fitness, jogging, swimming, etc.

What should you do if there was a breakdown?

No one is sure of failures and minutes of weakness.As soon as it got into a diet - and then guests with wine and cake came to you!You don't tolerate protein diets and hunger was just unbearable.Or you probably couldn't resist the New Year's overeating.

Excuses can be found, but the fact remains - you fell and dare everything you had in the refrigerator or in the nearest shop's dessert department.This is not a reason to throw a diet or start all over the beginning.You just have to "punish" yourself with additional restrictions, swear with tears not to repeat your mistakes and move on to your goal.

• Regardless of the phase, "punish" yourself with 1-2 days protein.If you have fallen into the "attack" phase, then extend it for 2 days;
• Limit salt consumption to a minimum for 4-5 days;
• Increase sleep time by 2 hours for sleepless period;
• Walk at least one hour a day for 3-7 days, depending on how much you left.

Diete Ducan Recipe

You do not have to drown in cereals and a lean boiled chest, as is the case in respecting many diets.Moreover, amateur cuisine specialists are greatly suffering from the fact that they cannot fulfill their potential during weight loss.The followers of the Ducan diet, who do not like monotonous food, came out with hundreds of recipes and adapted many dishes to their favorite diet rules!

Bran pancakes

Ingredients:

• Become oats - 2 tbsp;
• Wheat bran - 1 tablespoon;
• Soybean insulation - 1 tbsp.;
• Egg - 1 pc;
• Baking powder - 1 tsp;
• Sweetener - 4 tablets;
• Leave or kefir - low - 2 tbsp;
• The aroma is optional.

Preparation:

Mix the ingredients, let them create for 15-20 minutes.Put a spoon in a dry anti -stick pan.Fry over low heat until cooked, not too fried.

Curd

In general, you can make them with any filling from the list of allowed products.You can even put a slightly lean minced meat and make a dish similar to dumplings.

Ingredients:

• 250 g of curd cheese;
• 2 tbsp.corn starch;
• Eggs;
• Salt to taste;
• The filling is optional.

Preparation:

Mix the ingredients.Shoot with a spoon the required amount of cheese mass of the cottage cheese, form a "cake", place the filling and stir the edges, roll the ball for reliability.Cook in slightly salty water to surface, like ordinary dumplings.

Zucchini filled with meat and curd

Ingredients:

• Zucchini-1-2 pcs;
• Cottage cheese or fried stream - 150 g;
• "Allowed" meat or minced meat from it - 250 g;
• Egg - 1 pc;
• Garlic - 1 clove;
• Greens - 2 tbsp;
• Salt and pepper - to enjoy, but as little as possible.

Preparation:

Carefully cut the tails from the zucchini - so that the correct cylinder can result as much as possible.It is advisable to choose the right zucchini already during purchase.With the help of a knife and spoon, distribute the essence of zucchini.Do it carefully so as not to tread the skin.Finely cut the meat.Cut the zucchini pulp, salt, let stand for 15-20 minutes and squeeze the juice.

Mix the meat, the pulp of the zucchini, the cottage cheese/cheese sliced, eggs and greens.Carefully fill the zucchini with the resulting mixture.Put a container or shape, bake for 20-30 minutes at a temperature of 200-220 degrees.If you have a mixture for filling, you can add 1 tablespoon.Bran and bake the meatballs of the dish in the yogurt with soy sauce and spices.

A pitch spoon in the diet of Dukanov

All kinds of places talk a lot about the advantages of Ducan's methodology - and completely forget that it, like most diets, has another side: contraindications and deficiencies.Since the Dukan diet is a expressed protein, all the disadvantages of such systems are natural in it, including a possible violation of hormonal background and chronic constipation.Moreover, rapid carbohydrates, which are considered enemies of Figure no.1, also serve as the main fuel for the brain.

At first, you can have braking, drowsiness, deterioration of cognitive functions and mood.If you have a problem with the digestive system, think twice.Before going through a protein diet, you should definitely consult a doctor who observes your disease, or another competent specialist.Keep in mind that some hormones are also susceptible to protein in the diet.

If you have problems with pancreatic hormones or a pituitary gland, seek advice for your endocrinologist.Also, Ducan's diet is not categorically suitable for pregnant women - it is not only capable of strengthening a natural concern in this state, but not balanced.During pregnancy and breastfeeding, if you are afraid to gain weight, just go on a healthy diet for pregnant women, which takes into account not only your weight problems but also the fetus needs.

Ducan System: Results and Reviews

There are many conversations about the suitability of using Bran Oat.Among the fans of the diet there is a joke that Ducan earned no less money to promote Bran in the sale of his books and seminars.The good news is that Ducan's diet really works!There are thousands of examples of weight loss at 5, 10, and even 60 kg according to the Ducan method.

And tens of thousands of followers slowly but probably lose pounds of fat thanks to this diet now.So if you do not have contraindications to protein diet and allergies to oat bran, but there is perseverance, a desire to look for "Dukan" recipes and design your culinary book, which will become your loyal companion in the fight for harmony, then perhaps this technique is your perfect choice.