The stars and ordinary women praise Dukan's diet for almost 20 years.The Duchess of Cambridge, Carol Middleton, Jennifer Lopez, Penelope Cruz - this is far from the entire list of important people who the great French nutritionist Pierre Ducan contributed to losing weight.At first glance, however, a simple diet has its own characteristics that should be taken into account when creating a menu for every day.
Interesting!Pierre Ducan is a French writer, and in the past a nutritionist was born in 1941.In childhood he dreamed of becoming an art critic and had a talent in the visual arts.But the death of his mother radically changed the life of Ducan, he joined the medical college and practiced after graduation as a therapist.
What is Ducan's diet
Ducan's diet was born in the late 1990s.It took about 40 years to make it with a nutritionist to spend a detailed examination of the effects of proteins on the human body.The essence of nutrition is simple - the diet is formed from protein products and the use of carbohydrates is narrow.
Pierre Ducan believes that everyone has a unique supply of fat cells.Men and women who have many of these cells are more susceptible to collect weight.And too Let go of additional pounds and keep the results achievedYou have to eat protein products.
Interesting!World Fame for Pierre Dukan came in 2000 after the publication of his main register "I can't lose weight".In terms of sales in France, she lost Harry Potter slightly.
The rule of Ducan's diet is the passage of 4 levels on which the body is prepared for a change in nutrition, loses weight and maintain the resulting result.At the same time, however, it is not necessary to give up your favorite products.The diet enables use Over 100 products.
Phase No. 1 "attack"
The first most important phase that aimed at the formation of motivation.In this phase you can lose 5 to 10 kilograms.State a diet in the stage of the attack, no more than 10 days are allowed.And the less overweight, the faster the first phase ends.
So if you want to reset up to 5 kg, the stage takes 1-3 days.With the volume of the excess weight of 5 to 10 kg, it takes 3 to 5 days, if more than 10 kg, you have to attack for 5-7 days.
In the first stage, you only have to eat certain products with the minimal addition of salt to the finished dishes.The food volume is not limited, it is possible to eat with every feeling of hunger.
Which products are included in the diet:
- Glorn meat: Türkiye, veal, rabbits, beef;
- offal: Liver poultry and beef, beef tongue, kidneys and calf torture;
- Fish: Everyone, including smoked, small, fat;
- seafood;
- Up to 2 egg yolk a day;
- Loof dairy products.
The use of spices and spices is permitted in appropriate quantities.Mustard, dried greens, pepper are allowed.Coffee, tea, diet post from drinks.
Phase No. 2 "Cruise"
An active weight loss occurs in the second stage.Thanks to the first phase, the body will prepare for a protein diet, so that during the "cruise" bone, it is not deteriorating.The duration of this phase is determined individually - of 3 months to achieve the desired weight.
The main principle of the second stage is the change of protein products and vegetables.In order not to be confused, on the second day they only take proteins for a day, the vegetables.
Which products can be consumed:
- All protein products, What you used in the first phase;
- Cucumber;
- Radish;
- Bulgarian pepper;
- Cabbage;
- Mushrooms;
- Celery and all other vegetables, with the exception of potatoes, corn, avocados, red and white beans, lentils, peas, olives and olives;
- Once a day it can eat a low yogurt.
Phase No. 3 "Consolidation"
This phase is very important.You can define the result so as not to return to the previous weight.Its duration is determined individually.On average, you have to keep weight for every kilogram away for 10 days of nutrition.If you have lost 15 kilograms, the duration of the third phase is 150 days.
There are products from the first and second stage.But the nutrition is getting richer, new products are added:
- Fried meat - up to three times a week;
- Whole grain bread - not more than 2 slices a day;
- Low -fat cheese - up to 50 gr. Per day;
- Fruits - up to 200 gr.per day;
- Macarone - up to 220 gr. Per day, but not more than 2 times a week;
- 2 potatoes in the uniform - a portion of up to 150 gr. Not more than 1 times a week;
- Beans, lentils, peas, chickpeas - no longer than 1 times a week with a volume of up to 100 g.
There are still no quick carbohydrates in the third stage, but the menu is becoming more diverse.
Phase No. 4 "Stabilization"
The fourth, last stage.They gradually return to the usual diet.Of course, they do not immediately plunge on cakes and sweets.Add 1-2 products every day and remember that the measure is important. Never take the addition, Eat from a small plate and chew them thoroughly.
The fourth phase helps to return to your favorite products, but not to forget the habits of the right nutrition.
Contraindications
Before you decide to lose weight with Ducan's diet, be sure to read the list of contraindications:
- minor age;
- Pregnancy and lactation;
- Kidney and liver diseases;
- Gout;
- disturbed metabolism;
- Neurological problems.
This diet is not suitable for people with intellectual work and for those who tend to often meet respiratory diseases.It is not recommended to lose weight during the time of vitamin deficiency - spring and autumn.
Additional nutritional conditions
The Ducan diet is only effective if several rules are observed:
- Eat daily One and a half tablespoons of oatbrane.Due to the large fiber content, 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 Take a run, yoga, gymnastics.You have to move constantly.
- Follow your health.Remember that proteins seriously burden the kidneys.So listen to the body to avoid malfunctions in his work.
- Drink a lot.This is an important rule for every diet.Take a day at least 2 liters Liquids taking coffee and tea into account.
Interesting!Pierre Ducan began to develop nutrition after visiting a patient.She complained about obesity and was ready to change the diet.At the same time, the woman sets a condition - she is not ready to reject meat.Dukan advised the patient to eat only low -fat meat and drink a lot of water.As a result, a woman lost 5 kilograms in a week.
The advantages and disadvantages of Ducan's diet
Ducan's diet has many supporters and vice versa.And this is not surprising - the nutritionist has created an innovative way of losing weight, which makes it possible not to reduce parts and not to reduce the number of snacks per day.However, the opponents of the nutrition claim that this is just a marketing step, but in reality the technology does not work.
The diet depends on the individual characteristics of the body or does not depend.And before the "attack" begins, we recommend that you familiarize yourself with the advantages and disadvantages of this diet.
The advantages of a diet
The plus of Ducan's diet belongs:
- A variety of and delicious nutrition, starting in the second phase.In the third stage, the menu should contain favorite products with the exception of sweetness and meal dishes.
- Great motivation.They lose several kilograms in the first phase.This continues to motivate compliance with the nutritional rules.
- You cannot count calories.Pierre Ducan asks not to calculate the court's calorie content in order to fit into the permissible scaffolding.In addition, he believes that such a technique is ineffective because the weight returns to the usual table when returning.
- You can eat at any time of the day without restricting yourself in the part of the part.Protein products are very nutritious so that you cannot eat much physically.
Disadvantages of nutrition
The disadvantages of nutrition include:
- A carbohydrate deficiency can lead to a reduction in mental abilities and nervous overvoltage.
- A surplus of protein negatively affects the kidneys so that it is contraindicated in the event of diseases of these organs.
Ducan Diet menu for every day
Take into account the approximate menu for every day taking the rules into account each phase.You can regulate it yourself, but taking into account the rules described above.
Menu for 7 days in the "attack" phase
| day | Breakfast | Dinner | Dinner |
|---|---|---|---|
| 1 | Omlet with Turkey, tea | Fish soup with salmon, green tea | The meat baked in foil |
| 2 | Low -fat cheese cheese | Calabe with chicken, coffee | Demanded fish, green tea |
| 3 | Yaichitsa of 2 eggs, coffee | Fish schnitzel without onions | Baked cheesecake, tea |
| 4 | Bread with bran, a piece of small salmon, coffee | Ears with cod, tea | Baked chicken fillet, tea |
| 5 | Omlet, tea | Meat suffering, black tea | Fish in foil |
| 6 | Entire house cheese, tea | Soup with meatballs | Omlet, tea |
| 7 | Cooked eggs, kefiger kefir | Meat, steamed without vegetables, tea | Demanded mussels |
Menu for 7 days with the "cruise" phase
| day | Breakfast | Dinner | Dinner |
|---|---|---|---|
| 1 | Omlet, tea | Meat in foil, cucumber salad and peppers | Fish souffle, tea |
| 2 | Fat -free cottage cheese, coffee | Fish soup with cod | Clubs with Bran, Kefir |
| 3 | Cheese, coffee | Meat soup is assembled | Low -fat cottage cheese, green tea |
| 4 | Cabbage salad, tea | Demanded fish in foil | 2 cooked eggs, tea |
| 5 | Eggs with meat, coffee | Cottage cheese casserole | Pot made of chicken fillet and vegetables |
| 6 | Low -fat cottage cheese, egg | Soup with meat meat balls, tea | Steamed with vegetables -ink ink fish |
| 7 | Syernics, kefir | Meat with vegetables, tea | Omlet, 1 egg |
Menu for 7 days with the "consolidation phase"
| day | Breakfast | Dinner | Dinner |
|---|---|---|---|
| 1 | Omlet with chicken, tea | Glimmet pot with vegetables | Cooked shrimp, 1 orange |
| 2 | House cheese mass with apple, tea | Chicken soup with vegetables | All fruits |
| 3 | Whole cottage cheese, coffee | Soup with chicken meat balls, vegetable salad | Berries with berries, tea |
| 4 | 2 cooked eggs, tea | Meat soof without vegetables | Shrimp with herbs |
| 5 | Eggs, strawberry -moothies | Fish with vegetable salad | Cottage cheese casserole, tea |
| 6 | Cheese, tea | Demanded beef lovers with vegetables | Baked fish, tea |
| 7 | Omlet with beef, coffee | Fish soup with vegetables, tea | House cheese, kefir |
Menu for 7 days with the "stabilization" phase
| day | Breakfast | Dinner | Dinner |
|---|---|---|---|
| 1 | Omlet with chicken fillet, juice | Meat with vegetables and potatoes | Chicken rolls filled with vegetables, tea |
| 2 | Oatmeal with fruits, coffee | Meat soof, vegetable salad | Demanded chicken serving items with vegetables, kefir |
| 3 | Buckwheat porridge | Fish schnitzel with pasta | Fat -free cottage cheese, tea |
| 4 | Corn porridge with milk | Meat in pots, tea | All fruits, juices |
| 5 | Omlet, tea | Baked meat in foil without vegetables | Fat -free house cheese, kefir |
| 6 | Cooked eggs, 1 apple | Fish with vegetables, tea | Course cheese casserole with berries |
| 7 | Cheese, coffee | Chicken with noodles or cereal porridge | Fish pieces in vegetables and tomato sauce, juice steamed |