For nearly 20 years, world -class stars and ordinary women praise the Dukan diet.The Duchess of Cambridge, Carol Middleton, Jennifer Lopez, Penelope Cruz - this is far from the whole list of prominent people the great French nutritionist Pierre Ducan helped lose weight.But, at first glance, a simple diet has its own characteristics, which must be considered when compiling a menu every day.
Interesting!Pierre Ducan is a French writer, and in the past a dietitian was born in 1941. In childhood, he dreamed of becoming art critic and had a talent in the visual arts.But his mother's death radically changed Ducan's life, he entered the medical college and after graduation he practiced as a therapist.
What is the ducan diet
Ducan's diet was born in the late 90s of the last century.It took about 40 years to create it with a nutritionist who went through a detailed study of the effects of protein on the human body.The essence of the diet is simple - the diet is formed by protein products and the use of carbohydrates is very limited.
Pierre Ducan believes that everyone has a unique supply of fat cells.Men and women who have many of these cells are more sensitive to accumulate weight.As Get rid of extra pounds and keep results achieved, you need to eat protein products.
Interesting!World Fame for Pierre Dukan came in 2000, after the publication of his main book "I can't lose weight".In terms of sales in France, she lost a little to Harry Potter.
The rule of Ducan's diet is the passage of 4 phases, in each of which the body is prepared for a change in diet, losing weight and keeping the resulting result.But at the same time it is not required to give up your favorite products.Diet allows use Over 100 products.
Stage no.1 "attack"
The first, most important phase aimed at the formation of motivation.At this stage, you can lose from 5 to 10 pounds.Respect in a diet at the attack stage, no more than 10 days are allowed.And the less excess weight, the sooner the first stage ends.
So if you plan to reset up to 5 kg, then the scene lasts 1-3 days.With the volume of excess weight from 5 to 10 kg, it will take a diet of 3 to 5 days, if more than 10 kg, then you will need to attack 5-7 days.
In the first stage, you should only eat certain products, with the minimal addition of salt to the finished vessels.The volume of food is not limited, it is possible to eat with each manifestation of a feeling of hunger.
Which products are included in the diet:
- Meat: Turkey, beef, rabbit, beef;
- DEAF: Liver birds and beef, beef language, kidneys and beef language;
- FISH: Anydo, including smoked, small, fat fat;
- seafood;
- up to 2 yellow per day;
- LOOF MILK PRODUCTS.
In reasonable quantities, the use of spices and spices is allowed.Mustard, dry greens, pepper are allowed.Drinks get coffee, tea, dietary stake.
Stage no.2 "Navigation"
In the second stage, active weight loss occurs.Thanks to the first phase, the body will prepare for a protein diet, so during "navigating" well -the action does not deteriorate.The duration of this phase is individually determined - from 3 months to reach the desired weight.
The main principle of the second phase is the alternation of protein products and vegetables.In order not to be confused, take only protein for a day, on the second day - vegetables.
Which products can be consumed:
- All protein products, which you used in the first phase;
- Cucumbers;
- radish;
- Bulgarian pepper;
- cabbage;
- mushrooms;
- celery and all other vegetables, except potatoes, corn, avocados, red and white beans, lentils, peas, olives and olives;
- Once a day you are allowed to eat low yogurt -Fat.
Stage no.3 "Consolidation"
This stage is very important.This allows you to adjust the result so as not to return to the previous weight.Its duration is determined individually.On average, for each kilo of weight discarded, you need to keep 10 days from the diet.If you have lost 15 pounds, then the third phase duration will be 150 days.
There are products from the first and second phases.But the diet becomes richer, add new products:
- fried meat - up to 3 times a week;
- Full wheat bread - no more than 2 slices a day;
- Low package cheese - up to 50 gr.per day;
- Fruits - up to 200 gr.per day;
- Macaroni - up to 220 gr.per day, but not more than 2 times a week;
- 2 potatoes in uniform - part up to 150 gr.No more than once a week;
- Beans, lentils, peas, chickpeas - no more than once a week with a volume of up to 100 g ..
In the third stage, there are still no rapid carbohydrates, but the menu becomes more diverse.
Stage no.4 "Stabilization"
The fourth, last stage.You are gradually returning to the usual diet.Of course, do not jump immediately into cakes and cakes.Add 1-2 products daily and remember that the mass is important. Never take the supplement, eat from a small dish, chewing the food thoroughly.
The fourth stage helps to get back to your favorite products, but not to forget the proper food habits.
Contraindications
Before deciding to lose weight with the Ducan diet, be sure to read the list of contraindications:
- Young age;
- Pregnancy and lactation;
- Kidney and liver diseases;
- gout;
- disturbed metabolism;
- Neurological problems.
This diet is not suitable for people of mental labor and those who have a tendency for frequent respiratory diseases.It is not recommended to start losing weight during the vitamin deficiency period - spring and autumn.
Additional conditions
Ducan diet is effective only if some rules are observed:
- Eating every day One and a half tablespoons of oat wound.Due to the large content of fibers, they improve digestion and metabolism.
- Daily physical activity is important.Take the habit of using the elevator, but climb and go down the stairs.In the absence of contraindications Get a run, yoga, gymnastics.You have to move constantly.
- Follow your health.Remember that proteins give a serious load on the kidneys, so listen to the body to avoid malfunctions in its work.
- Drink a lot.This is an important rule of any diet.Drink at least 2 liters Juices that take into account coffee and tea.
Interesting!Pierre Ducan began to develop the diet after a patient's visit.She complained about being overweight and was ready to change the diet.But at the same time, the woman set a condition - she is not ready to reject the meat.Dukan advised the patient to eat only low varieties of meat and drink plenty of water.As a result, a woman lost 5 pounds in a week.
The good and the bad of the Ducan diet
Ducan's diet has many supporters and, conversely, enemies.And this is not surprising - the nutritionist has formed an innovative way of losing weight, which allows not to reduce the parts and not reduce the number of snacks per day.But diet opponents claim that this is just a marketing action, but in reality the technique does not work.
The diet will help or not depend on the individual characteristics of the body.And before the start of the "attack" we recommend that you get acquainted with the pros and cons of this diet.
The benefits of a diet
Ducan's diet pluses belong to:
- A variety of food and delicious, starting from the second phase.From the third stage, the menu should include favorite products, with the exception of sweet and flour vessels.
- Great motivation.Already in the first phase you will lose a few pounds.This motivates further compliance with the rules of food.
- You can't count calories.Pierre Ducan calls for not calculating the calorie content of the dish in order to enter the permitted frame.Moreover, he believes that such a technique is ineffective, as when it returns to the usual table, the weight will return.
- You can eat at any time of the day without limiting yourself to the volume of the part.Protein products are very nutritious, so you can't eat too much physically.
The disadvantages of the diet
The disadvantages of the diet include:
- A lack of carbohydrates can cause a decrease in mental abilities and nervous overvoltage.
- An excess of proteins adversely affects the kidneys, so it is contraindicated in the diseases of these organs.
Ducan diet - menu for each day
Review the approximate menu for each day, taking into account the rules of each stage.You can fix it yourself, but considering the rules described above.
Menu for 7 days in the "attack" phase
| day | breakfast | DINNER | DINNER |
|---|---|---|---|
| 1 | Omelet with turkey, tea | Salmon fish soup, green tea | Baked meat |
| 2 | Cheer | Soup with beef with chicken eggs, brown | Boiled fish, green tea |
| 3 | Yaichitsa from 2 eggs, brown | Onion -free | Baked cheesecakes, tea |
| 4 | Bread with bran, a small piece of salmon, brown | Ears with the merlut, tea | Baked chicken fillet, tea |
| 5 | Omelet, tea | The suffering of meat, black tea | Foil |
| 6 | Whole curd, tea | Gum | Omelet, tea |
| 7 | Boiled eggs, low kefir | Meat, boiled without vegetables, tea | Boiled mussels |
Menu for 7 days with the "Navigation" phase
| day | breakfast | DINNER | DINNER |
|---|---|---|---|
| 1 | Omelet, tea | Meat in foil, salad with cucumbers and bell pepper | Souffle fish, tea |
| 2 | Low curd, coffee, coffee | Cod fish soup | Bran clubs, kefir |
| 3 | Cheesons, coffee | The meat soup is collected | Retail cheese, green tea |
| 4 | Cabbage salad, tea | Boiled fish in the foil | 2 boiled eggs, tea |
| 5 | Eggs with meat, coffee | Cheese | Boil from chicken fillets and vegetables |
| 6 | Low curd, eggs, eggs | Meat soup, tea | Boiled |
| 7 | Syniks, kefir | Vegetable | Omelet, 1 egg |
Menu for 7 days with the "Consolidation" stage
| day | breakfast | DINNER | DINNER |
|---|---|---|---|
| 1 | Chicken omelet, tea | Pee | Boiled shrimp, 1 orange |
| 2 | Mass of apple cheese cheese, tea | Chicken soup with vegetables | Every fruit |
| 3 | Brown curd | Chicken soup, vegetable salad | Berries with berries, tea |
| 4 | 2 boiled eggs, tea | Meatless meat | Herb |
| 5 | Eggs, strawberry smoothies | Salad fish | Cheese tile of cottage cheese, tea |
| 6 | Cheesons, tea | The liver of boiled beef with vegetables | Ripe fish, tea |
| 7 | Omelet with beef, coffee | Vegetable fish soup, tea | Kefir |
Menu for 7 days with the "Stabilization" phase
| day | breakfast | DINNER | DINNER |
|---|---|---|---|
| 1 | Omelet with chicken fillet, juice | Meat with vegetables and potatoes | Chicken rolls filled with vegetables, tea |
| 2 | Oatmeal with fruit, coffee | Meat meat, vegetable salad | Boiled chicken with vegetables, kefir |
| 3 | Buckwheat | Pasta fish | Low curds, tea |
| 4 | Maize porridge | Pot in pots, tea | Any fruit, juices |
| 5 | Omelet, tea | Roasted meat in no vegetable | Low low curd, kefir |
| 6 | Boiled eggs, 1 apple | Peanut | Cheese tile |
| 7 | Cheesons, coffee | Chicken with pasta or cereal porridge | Pieces of fish boiled in vegetables and tomato sauce, juice |