Pierre Dukan is a French nutritionist with a forty -year research experience in nutrition.In the early 70s, he started working with the creation of a weight loss technique that could work for each patient without the problems caused obesity.
After the publication of the book "I don't know how to lose weight" (which was not the first one), World Glory came to Dukan.The supporters of his system that managed to lose weight significantly are calculated in tens of thousands all over the world.So far, Pierre Dukan has published 19 books with a common account that is translated into more than 10 languages and sold by millions.
Ducan's nutrition is not just temporary.The importance of this technique is that an important person who wants to maintain the result must comply with certain rules in nutrition throughout life.There are many clubs and forums in which supporters of food for Ducan exchange opinions and recipes as well as morally support that have chosen the path to normalize weight.
General principles of Ducan diet
A slogan that helps to promote the system - "eat as much as you want", meet the basic principle of the system.The portations are really not normalized, but the restrictions concern the products themselves, petrol stations, spices and the cooking method, which they still require a certain self -organization and willpower.The first thing that wants to lose weight for everyone who wants to lose weight according to the Ducan method is to take a test on the official website to determine your perfect weight.
The duration of each level of weight loss is also determined until the day.The test not only takes into account the simplest principles for determining the normal weight, such as the ratio of "growth-chirin of the wrist", but also personal factors: What was the minimum and maximum weight?
Dukan's diet consists of 4 parts - phases, each of which performs a strictly defined function in the process of normalizing and stabilizing body weight: "attack", "cruise", "consolidation" ("fixation") and "stabilization".Despite the fact that the weight of the loss usually reaches a normal weight between the second and third period of the diet, the last two phases are necessary to stabilize the weight and consolidate lifestyle on food.
Approved and forbidden products are assigned for each phase, but a product - oat brane - is mandatory for use in the first three stages every day.Subject to Dukan's diet, it is also necessary to reduce salt consumption as far as possible and increase the amount of water to 2 or more liters per day.This will help remove excess moisture from the body and accelerate the processes of fat burning.
Ducan's diet is built in such a way that a significant weight loss is organized in the first stage and then 1 kg of weight loss is achieved per week.Based on this, the entire system of weight loss is built up.This diet is strictly protein, which is already clear in the first stage.Protein products may be used almost without restrictions, but with fat and fast carbohydrates they have to separate almost completely - until the third phase.
This has its disadvantages, which are usually not treated in nutritional areas and which we will talk about a little later.In addition, a prerequisite for losing weight according to the Ducan system is an increase in physical activity, the minimum duration and intensity of which are determined individually in each stage.The brief name of the basic principles of the Ducan method is as follows:
- Compilation of a personal scheme to lose weight depending on the individual characteristics;
- The assignment of four diet periods that cover both the normalization of the weight and lifelong control;
- Mostly protein and protein-vegetable diet;
- The long duration of the diet, since this plan, although it can be used by people with insignificant overweight, is even more interpreted for patients with different degrees of obese.
- Smooth weight loss - 1 kg per week;
- Alcohol, sugar, starchy products and sweet fruits with a high sugar content are fully prohibited.
- The presence of physical activity;
- Salt restriction;
- Daily use of oatbrane;
- Food without portion restrictions;
- The almost complete exclusion of fat and products that delay water in all stages of weight loss.
After seeing the overall picture of the Ducan method, it is time to see and understand the details more precisely.
How long does the diet take?
As already mentioned, an individual scheme of weight loss can be calculated by passing the test on the official website.The approximate plan (depending on how many kilograms you want to lose, and given the fact that the last phase lasts life), the following appears:
- 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, Ducan's diet does not mean that lightning -fast changes -they aim to maintain the result and prevent weight in the future.
The first phase.attack
This is an exclusively protein phase in which it can consume 72 low -protein products with low fat.It is the least long (from 2 to 10 days) and mainly intended for such purposes:
- Give weight loss a psychological impulse because you can lose 1.5 to 6 kg during this time.This gives motivation and the ability to evaluate potential customers and the first compliments in the spirit of "they drawn!"To obtain!And "you look good", which develops further to continue fighting.
- Remove excess water.Many weight loss systems use this technology to achieve faster fat burning.The water metabolism is connected to lipolysis (approximately with fat metabolism and elimination of lipids from fat cells), and the faster you get rid of excess water, the faster you get the possibility to get rid of excess fat.
- Configure the body and the psyche to a new long diet.
Allowed and forbidden products
- Meat: lean, without skin and fat (and only the least fatty pieces): veal, beef, rabbits, high -fat poultry without skin is approved with the exception of the file part and anthracot.Forbidden: pork, lamb, duck and goose meat.From Offal you can use beef, veal, chicken and turkey liver, kidneys, tongue.A limited amount of lean low ham with fat content of up to 4%is also permitted.
- Fish.All, without exception, is allowed, including fats, caviar and milk;
- Cancer animals and mollusks as well as unsalcelt and low fat products from them;
- Eggs.Proteins are permitted without restriction, but the egg yolks have to limit 2 PCs.per day;
- Small dairy products are allowed, provided the fat content is 0% or a little more.If you use dry milk, you need to limit consumption to 3 tablespoons.per day.
All products mentioned above should be used without fat.It is most desirable to bake, cook and simmer, but you can fry them in a pan with an anti -layer coating without oil.From drinks and additives to dishes, you can use the following:
- Drinks: Different teas are allowed, including herbs as well as coffee, pure water, diets and other nutritional drinks;
- Sauses: Every vinegar (apple, grape, balsamic sauce), soy sauce, lemon juice (only permitted as a sauce or spices; drinking lemonade and there is a lemon), mustard is allowed in very moderate amounts (due to its ability to delay water), tomato paste without sugar and with a small amount of salt in a lot 2 tbsp.per day, olive or rapeseed oil - 1 coffee spoon, paraffin oil - 1 tablespoon.(In no case heat and do not fry on it if they are used, dilute 1: 1 with soda water);
- Sweet: You can consume sucrotor without calorie content.Other sweet blisters (glucose, fructose, agavs syrup or maize syrup, sorbita, etc.) are completely prohibited;
- Culinary additives: gelatin or agar agar, baking powder, soda, yeast;
- Salt: 1 (or less) coffee spoon without hills per day;
- Crab sticks: up to 8 PCs.per day;
- Cornishons: 2 small a day;
- Protein powder and cocktails -without restrictions (provided that they are low or completely low -fat).
Mandatory additions
- Drink at least 2 liters of water;
- Make sure to work at least 20 minutes a day.It is advisable to combine another activity.
- Eat 1.5 tablespoons every day.Oatbrane.
Features of the first phase
- Unpleasant smell 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 changes.
- Dry mouth.It is also associated with a protein diet.It causes water excretion and as a result some symptoms of dehydration.In this case, simply wear a bottle of water and drink in small portions.If the dry mouth or other alarming symptoms remain after several days, it is worth interrupting the diet and seeing a doctor.
- In the first few days, fatigue is possible, which is associated with a low blood sugar.
- If your "attack" lasts longer than 3 days, constipation and not pain are possible.If the pain becomes significant, contact a doctor.
The second phase.Cruise (change)
This phase lasts an average of two to six months.It is also associated with the use of mainly protein products.During this time, as planned, you reach your perfect weight.Only the result remains to consolidate and to educate the right food behavior for the rest of life.
During the second phase, 28 vegetables are added to the diet and the rules for the additives are slightly weakened, and the number of bran in the menu increases to 2 tablespoons.per day."Cruise" lies in the fact that you have to alternate protein, protein and vegetables.Ducan recommends alternating through one nowadays, but you can choose another scheme for yourself, for example 2 in 2 or 3 in 3 days.
Allowed and forbidden products
- All products of the first phase are allowed;
- From the vegetables you can cucumber, tomatoes, pepper, radishes, asparagus, fennel, patch beans, various onions, pumpkin, cabbage, celery, spinach, eggplant, enizhay, zucchini eat.Carrots and beets are allowed in limited quantities.You can also eat all types of green and some Necra -Sailing vegetables.
- You can eat all mushrooms;
- You can also add 1 tablespoon to nutrition.Ketchup or part of the skim yogurt with fruits and 1 teaspoon.Cocoa or corn starch.However, only 2 of these products can be consumed per day.
- The list of permissible additives is filled with lemon and their shell, flavors without oil and sugar, with low brewing, sweets and chewing gum with aspartame instead of sugar.
- A portion of vegetable oil is increased to 1 teaspoon;
- Tomato paste on protein and vegetable days can be consumed more than 1 tablespoon of more than 1 tablespoon without restrictions.
- Avocado, legumes (with the exception of beans), corn, potatoes, olives and olives, all types of grain and of course pasta;
- Artichokes can be consumed moderately.
- It can eat 1 tablespoon.Wheat bran with constipation;
- Dairy products, even low fat, must be limited up to 1 kg per day;
Mandatory additions
- The time of the mandatory alley increases to 30 minutes a day;
- The daily part of the oat brane rises to 2 tablespoons;
- The drinking regime remains unchanged.
The phase is the third.Consolidation (consolidation)
This phase prepares you for a normal diet and helps to consolidate the result in order to avoid a return on weight.The duration of this phase is calculated according to a simple formula: the number of lost kilograms is multiplied by 10 days.So if you have lost 36 kg, the duration of the consolidation phase is about a year.In this phase, certain culinary joys are allowed: portions of starch dishes and trunk days.
The latter are referred to as the "festival of the soul" and contain a whole festive meal of aperitif, the first, second and dessert.During this meal you can afford to eat absolutely all products.However, there are also their restrictions on the loading days that are taken into account below.The phase itself is divided into half.In the second half of the consolidation, the number of permissible load days increases.
If you can allow 1 part of the starch products and a festive meal per week in the first half of this phase, twice the number of such pleasure in the second period.During this time you have to determine one day a week that will be protein charging, you will eat protein food from products that are permitted in the "attack phase".You have to observe such a discharge for life in order to keep the weight normal.
Allowed and forbidden products
In addition to the products available in previous phases, you are also added to the daily diet:
- 2 pieces of whole grain bread;
- 40 g solid cheese (with the exception of the melted, goat and mold).Even the cheese should not be thicker than 40%;
- 1 fruit of the size of a fist or a cup of berries, a piece of melon or watermelon.Avoid bananas, cherries, cherries, grapes, figs;
- Lamb, pork and bacon are permitted in unlimited quantities;
- The permissible amount of vegetable oil rises to 1 tablespoon.
Rules for charging meals
- Do not take the addition;
- Do not order 2 days in a row;
- The meal should consist of the first court, the second court, dessert and aperitif (wine and cheese).
Strengthened products allowed
- Pasta.Not more than 220 g.You can season with tomato paste or sauce made of fresh tomatoes with onions and spices.It can add a small parmesan to pasta;
- Rice, wheat porridge, bulgur, couscous.Not more than 200 g;
- Legumes - beans, peas, chickpeas, lentils, etc. No more than 220 g;
- Potato.Not more than 125 g.Baked only in a uniform or foil.
In addition, the dose of oat brane increases to 2.5 tablespoons, and the duration of the walks should be at least 25 minutes a day.
Fourth phase.stabilization
This is not so much a phase of a diet as a new way of life, since you have to change food habits forever.Your new gastronomic rules sound like this:
- A day a week is protein.Eat the principles of "attack";
- Drink at least 2 liters of water a day;
- Go for at least 20 minutes a day;
- Reject the elevator, the escalator and, if possible, reject public transport;
- Consumption 3 tablespoons.Oat bran every day;
- Take care of sports or physical activity.Under the variety of options you will find what you will certainly not only bring advantages, but also pleasure: dancing, hand -to -hand -fight, gym, running, swimming, etc.
What to do if there was a breakdown?
Nobody is safe from failures and minutes of the weakness.You have just made a diet - and then guests came to you with wine and cake!They do not tolerate protein diets, and hunger was simply unbearable.Or maybe they couldn't resist the new year.
Excuses can be found, but the fact remains - they fell and have dared to have everything they had in the fridge or in the sweet department of the next business.This is no reason to throw a diet or start over the beginning.You only have to "punish" yourself with additional restrictions, weeping in a crying swear that you do not repeat your mistakes and pass to your goal.
- Regardless of the phase, they “punish” themselves with 1-2 protein days.If you fell off at the "attack stage", extend it for 2 days.
- Limit salt consumption to a minimum for 4-5 days;
- Increase sleep time by 2 hours for sleepless time;
- Go at least an hour a day for 3-7 days, depending on how much you fell.
Recipes for Ducan diet
You don't have to suffocate from grain and a lean boiled chest, as is the case when complying with many diets.In addition, amateur -culinary specialists suffer from the fact that they cannot exhaust their potential during weight loss.The supporters of Ducan's diet who do not like monotonous foods have come up with hundreds of recipes and adapted many dishes to the rules of their favorite diet!
Pancakes with bran
Ingredients:
- Oat brane - 2 tablespoons;
- Wheat bran - 1 tablespoon;
- Soy isolate - 1 tablespoon;
- Ei - 1 STC.;
- Baking powder - 1 teaspoon;
- Sweet fabric - 4 tablets;
- Low -fat -Sauerteig or kefir -2 tablespoons;
- The taste is optional.
Preparation:
Mix the ingredients and let them brew for 15-20 minutes.Place a spoon on a dry anti -layer pan.Fry to cooked in low heat, not very brownish.
Curd dumpling
In general, you can make them from the list of permissible products with any filling.You can even set a little lean minced meat and make a dish similar to dumplings.
Ingredients:
- 250 g cottage cheese;
- 2 el.Cornstarch;
- Egg;
- Salt to taste;
- The filling is optional.
Preparation:
Mix the ingredients.Shoot the required amount of cottage cheese with a spoon, form a "cake", put the filling and press the edges, roll the ball for reliability.Cook in slightly salted water to the surfaces, like ordinary dumplings.
Zucchini filled with meat and cottage cheese
Ingredients:
- Zucchini-1-2 PCs;
- House cheese or fried Brynza - 150 g;
- "Allowed" meat or chopped meat of it - 250 g;
- Ei - 1 STC.;
- Knoblauch - 1 clove;
- Green - 2 tablespoons;
- Salt and pepper - taste, but as little as possible.
Preparation:
Carefully cut the tails off the zucchini - so that the right cylinder runs out as far as possible.It is advisable to choose zucchini even during the purchase.With the help of a knife and spoon, sprinkle the core of the zucchini.Do it carefully so as not to break through the skin.Finely chop the meat.Chop the pulp of the zucchini, leave salt for 15-20 minutes and press the juice.
Mix the meat, flesh of zucchini, hut cheese/feta cheese, egg and green.Salt.Carefully insert the zucchini with the resulting mixture.Place in a container or shape and bake for 20-30 minutes at a temperature of 200 to 220 degrees.If you have a mixture for the filling, you can add 1 tablespoon.Bran and bake the meatballs with soy sauce and spices in the Skim yoghurt.
A spoonful tar in the Dukanov diet
All types of websites talk a lot about the advantages of Ducans Methodology - and forget that, like most diets, it has a different side: contraindications and defects.Since Dukan's diet is an expressed protein, all disadvantages of such systems are inherent, including a possible violation of the hormonal background and chronic constipation.In addition, fast carbohydrates, which are regarded as enemies of Figure No. 1, serve as the main fuel for the brain.
First you can have inhibition, drowsiness, deterioration in cognitive functions and moods.If you have problems with the digestive system, think twice.Before you switch to a protein diet, you must definitely consult a doctor who observes your illness or another competent specialist.Remember that some hormones are also sensitive to proteins in the diet.
If you have problems with pancreatic hormones or a pituitary gland, look for your endocrinologist.In addition, Ducan's diet is categorically not suitable for pregnant women - it can not only strengthen some inconvenience in this state, but also not balanced.If you are afraid of gaining weight during pregnancy and breastfeeding, simply go into a healthy diet for pregnant women, which takes into account not only your problems with weight, but also the needs of the fetus.
Ducan system: results and reviews
There is a lot of talk about the appropriateness of the use of oat brane.There is even a joke among the supporters of the diet that Ducan has earned less money to promote industry as the sale of his books and seminars.The good news is that Ducan's diet really works!According to the Ducan method, there are thousands of examples of weight loss at 5, 10 and even 60 kg.
And thanks to this diet, tens of thousands of supporters are slowly but sure that they are fat kilograms.So if you have no contraindications for protein diet and allergies against oat bran, but there is an endurance to search for recipes "von Dukan" for recipes and create your own culinary book, which becomes a faithful companion in the fight for harmony, this technique may be your perfect choice.