Dyukan diet

Pierre Dukan is a French nutritionist with forty -Research Experience in Dietetics.In the early 1970s, he began working on creating a weight loss technique that could work for each patient who refers to the problems that caused obesity.

After the publication of the book "I don't know how to lose weight" (which, however, was not the first), world glory came to Dukan.The followers of their system, which have been able to lose weight significantly, are calculated in tens of thousands worldwide.So far, Pierre Dukan has launched 19 books with a common account, which are translated into more than 10 languages and sold by millions.

Ducan's diet is not temporary.The meaning of this technique is that a heavy person who wants to maintain the result should adhere to certain rules in nutrition throughout life.There are many clubs and forums in which food adepts about Ducan's opinions and revenues, as well as morally supported beginners who have decided to embark on the path of weight normalization.

General Principles of Ducan's Diet

A slogan that helps promote the system - "Eat as much as you want," it meets the basic principle of the system.Portations are not really normalized, but restrictions concern themselves to their own products, gas stations, spices and the cooking method, which will still require you to be a certain self-organization and willpower.The first thing to do with everyone who wants to lose weight according to the Ducan method is to take a test on the official website to determine its perfect weight.

There will also be the duration of each stage of losing weight until the day.The test takes into consideration not only the simplest principles to determine normal weight, but the proportion of “pulse growth”, but also more personal factors: which was the minimum and maximum weight, there are children and how many of them, how long have a weight gain, etc.This "meticulous" helps calculate an individual scheme and determine the type of physicist, etc.

Dukan's diet consists of 4 parts - phases - each of which plays a strictly defined function in the process of standardization and stabilization of body weight: "attack", "cruise", "consolidation" ("fixation") and "stabilization".Despite the fact that the weight loses its normal weight, as a rule, already between the second and third period of the diet, it takes last two phases to stabilize weight and consolidate life -based eating habits.

For each phase, permitted and prohibited products are allocated, however, a product - white oats - is mandatory for use in the first three stages daily.In addition, subject to Dukan 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 remove excess body moisture and speed up fat burning processes.

Ducan's diet is built to organize a significant weight loss in the first stage and then reach weight loss by 1 kg every week.Based on this, the entire weight loss system is built.This diet is strictly protein, which is already clear in the first stage.Protein products can be consumed almost unrestricted, but with fast fats and carbohydrates, you will have to separate almost completely - until the third phase.

This has its disadvantages, which, as a rule, are not addressed in food places and we will talk a little later.In addition, a prerequisite for losing weight according to the Ducan system is an increase in physical activity, whose minimum duration and intensity are determined at each stage individually.The brief designation of the basic principles of Ducan's method is as follows:

• Compilation of a personal scheme of losing weight, depending on individual characteristics;
• The allocation of four dietary periods, which cover the period of weight normalization and their lifelong control;
• Mainly protein and vegetable diet in protein;
• The long duration of the diet, as this plan, although it can be used by people with insignificant overweight, is even more designed for patients with varying degrees of obesity;
• Soft weight loss - 1 kg per week;
• Alcohol, sugar, starch -rich products and sweet sugar sweet fruits are completely prohibited;
• The presence of physical activity;
• Salt restriction;
• Daily use of oat bran;
• Foods without portion restrictions;
• Almost complete deletion of fat and products that delay water at all stages of weight loss.

Now that we see the general image of the Ducan method, it's time to take a look more closely 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 be like this:

• 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 lightning -quick models -the goal is to maintain the result and prevent the weight set in the future.

The first phase.Attack

This is an exclusively protein phase during which 72 low fat protein products are allowed.It is the least long (from 2 to 10 days) and is mainly intended for such purposes:

• Give a psychological impulse to weight loss because during this time you can lose 1.5 to 6 kg.This gives motivation and ability to evaluate perspectives, as well as obtaining the first compliments in the spirit of "You Pulled!"And "You're Okay," which prepares to fight even more;
• Remove excess water.Many weight loss systems use this technique to get faster fat burning.Water metabolism is associated with lipolysis (about speaking, with fat metabolism and the elimination of lipids from adipose cells), and the faster you get rid of excess water, the faster you will have the opportunity to get rid of excess fat;
• Configure the body and psyche for a new long diet.

Permitted and prohibited products

• Meat: lean, skinless and fat (and only less greasy pieces): veal, beef, rabbit, low -skinned birds, the knight is allowed, except for part of the file and anthrakot.Forbidden: pork, lamb, duck and goose meat.Mask, you can use beef, veal, chicken and turkey liver, kidneys, tongue.A limited amount of lean fat ham with fat content of up to 4%is also allowed;
• Fish.Everything, without exception, is allowed, including fatty varieties, caviar and milk;
• Crustaceans and mollusks, as well as unsalted and low fat products;
• Eggs.Proteins are allowed without restriction, but the egg yolks will have to limit 2 pcs.
• Small dairy products are allowed, but as long as the fat content is 0% or a little more.If you use dry milk, you will need to limit your consumption of up to 3 tablespoons.a day.

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

• Drinks: Several teas are allowed, including herbs, as well as coffee, pure water, diets and other dietary beverages;
• Salugas: Any vinegar (apple, grape, balsamic), soy sauce, lemon juice (allowed only as sauce or spice; drunk lemon and there is a lemon), mustard is allowed in very moderate amounts (due to its ability to delay water), the sugar -free tomato paste is allowed in an amount of 2 pounds.per day, olive or colza oil - 1 tablespoon, paraffin oil - 1 tablespoon.(In no case do not heat and do not fry it, when used, diluted with soda water 1: 1);
• Sweet: You can consume Sucrotor with zero calorie content.It is completely prohibited another sweet breath (glucose, fructose, agave syrup or corn, sorbitol, etc.);
• Culinary additives: gelatin or agar, baking powder, soda, yeast;
• Salt: 1 (or less) coffee spoon without a hill a day;
• Carangue alleys: up to 8 pcs. Per day;
• Cornishons: 2 small per day;
• Protein and cocktails -restrictions (as long as they are low or completely low).

Compulsory additions

• Drink at least 2 liters of water;
• Be sure to work at least 20 minutes a day.It is advisable to connect another activity;
• Eat daily 1.5 tablespoon.Bran of oats.

FIRST PHASE RESOURCES

• The 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 changing;
• 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, just take a bottle of water with you and drink in small portions.If, after several days, the dry mouth remains or other alarming symptoms, it is worth interrupting the diet and consulting a doctor;
• In the early days, fatigue is possible, which is associated with a low level of blood sugar;
• If your "attack" is more than 3 days, constipation and non -stomant pain will be possible.If the pain becomes significant, consult a doctor.

The second phase.Cruise (alternation)

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

During the second phase, 28 vegetables are added to the diet and the rules for additives are slightly weakened, and the numbers in the menu increases to 2 tablespoons.a day."Cruise" is that you have to switch days of protein and protein and vegetables.Ducan recommends alternating today for one, but you can choose another scheme for yourself, for example, 2 in 2 or 3 in 3 days.

Permitted and prohibited products

• All products of the first phase are allowed;
• From vegetables you can eat cucumbers, tomatoes, pepper, radish, asparagus, fennel, beans, various onions, pumpkin, cabbage, celery, spinach, eggplant, enizhay, zucchini.In limited quantities, carrots and beets are allowed.You can also eat all types of vegetables and some necra cover vegetables;
• You can eat mushrooms;
• Also, you can add 1 tablespoon to the diet.Ketchup or a portion of fruits skimmed with fruits as well as 1 teaspoon.Cocoa or cornstarch.However, only 2 of these products can be consumed per day;
• The list of permitted additives is refueling with lemon and their zest, oil and sugar aromas, low power broth cubes, sweets and aspartam gum instead of sugar;
• A portion of vegetable oil is increased to 1 teaspoon;
• Tomato paste on protein and vegetable days can be consumed without restrictions, in protein-no more than 1 tablespoon;
• Avocado, vegetables (except for mending beans), corn, potatoes, olives and olives, all types of cereals and, of course, pasta;
• Artichokes can be consumed moderately;
• It is allowed to eat 1 tablespoon.Brania of wheat with constipation;
• Dairy products, even low fat, need to be limited to 1 kg per day;

Compulsory additions

• Compulsory alley time increases to 30 minutes a day;
• The daily part of the oat bran increases to 2 tablespoons;
• The drink regime remains unchanged.

The phase is the third.Consolidation (Consolidation)

This phase prepares it for normal nutrition and helps to consolidate the result to prevent weight return.The duration of this phase is calculated according to a simple formula: the number of lost kilograms is multiplied for 10 days.Thus, if you have lost 36 kg, the duration of the consolidation phase will be about a year.At this stage, certain culinary joys are allowed: portions of starch rich dishes and startup days.

The latter are called "soul feast" and include an entire festive meal of Aperitif, the first, second and dessert.During this meal, you can eat absolutely any product.However, there is also its restrictions on loading days, which will be considered below.The phase itself is divided conditionally in half.During the second half of the consolidation, the number of allowed loading days increases.

If, in the first half of this phase, you can allow 1 portion of starch products and a festive meal per week, in the second period, the number of such pleasures doubles.During this period, you need to determine one day a week, which will be protein-not-charging you will eat food protein foods allowed in the "attack" phase.You need to observe this unloading for a lifetime to maintain normal weight.

Permitted and prohibited products

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

• 2 pieces of brown bread;
• 40 g of solid cheese (except the melted, goat and mold).In addition, cheese should not be fatter than 40%;
• 1 Fruit the size of a fist or a glass of berries, a slice of melon or watermelon.Avoid bananas, cherries, cherries, grapes, figs;
• In unlimited quantities, lamb, pork and bacon are allowed;
• The allowed amount of vegetable oil increases to 1 tablespoon.

Rules for carrying meals

• Do not take the supplement;
• Do not organize 2 days of initialization followed;
• The meal should consist of the first dish, the second dish, dessert and appetizers (wine and cheese).

AMILLACE PRODUCTS Personed

• Noodle.No more than 220 g.You can season with tomato paste or fresh tomato sauce with onion and spices.It is allowed to add a little Parmesan to the pasta;
• Rice, wheat porridge, bulgur, couscous.No more than 200 g;
• Legumes - beans, peas, chickpeas, lentils, etc.No more than 220 g;
• Potato.No more than 125 g.Only in a uniform or roast in aluminum foil.

In addition, the oat bran dose increases to 2.5 tablespoons and the length of walks should be at least 25 minutes a day.

Fourth phase.Stabilization

This is not as much a phase of a diet as a new way of life, because to avoid a weight set, you will have to change eating habits forever.Their new gastronomic rules sound like this:

• One day a week is protein.Eat about the principles of "attack";
• Drink at least 2 liters of water a day;
• Walk at least 20 minutes a day;
• Refuse the elevator, escalator and, if possible, public transportation;
• Consume 3 tablespoons.Oat white daily;
• Take care of any sport or physical activity.Among the variety of options, you can find what will surely bring not only benefits, but also pleasure: dancing, handling -a -For -fighting, gym, running, swimming, etc.

What to do if there was a collapse?

No one is safe from failures and minutes of weakness.You just diet - and then the guests with wine and cake came to you!You do not tolerate protein diets, and hunger was simply unbearable.Or maybe you can't resist the excess of the New Year.

The excuses can be found, but the fact remains - you fell and dare everything you had in the refrigerator or the nearest candy department.This is not a reason to throw a diet or start at all the beginning.You just need to "punish" with additional restrictions, sweating with tears that don't repeat your mistakes and passes your goal.

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

Ducan Diet Recipes

You do not need to choke on cereals and a thin boiled chest, as is the case during the observance of many diets.In addition, amateur cooking experts are suffering a lot from the fact that they cannot perform their potential during weight loss.Ducan diet followers, who don't like monotonous food, have created hundreds of recipes and adapted many dishes to the rules of their favorite diet!

Bran pancakes

Ingredients:

• Oat white - 2 tablespoons;
• Bran de Thelo - 1 TBSP;
• Soy isolated - 1 tablespoon.;
• Egg - 1 PC.;
• Powder yeast - 1 teaspoon;
• Sweetener - 4 tablets;
• Low yeast or kefir - 2 tablespoons;
• The taste is optional.

Preparation:

Mix the ingredients, let them prepare for 15 to 20 minutes.Put a spoon in a dry pan anti -pait.Fry over low heat until cooked, not too gold.

Curd dumplings

In general, you can do them with any filling on the allowed product list.You can even put some chopped meat and make a plate similar to the dumplings.

Ingredients:

• 250 g of cottage cheese;
• 2 tablespoons.corn starch;
• Egg;
• Salt to taste;
• The filling is optional.

Preparation:

Mix the ingredients.Shoot with a spoon the required amount of cottage cheese dough, form a "cake", put the stuffing and tighten the edges, wrap the ball for reliability.Cook in slightly salty water to the surface, like ordinary dumplings.

Zucchini stuffed with meat and cottage cheese

Ingredients:

• Zucchini-1-2 PCs.;
• Cottage or Brynza Frito Cheese - 150 g;
• "Allowed" meat or chopped meat - 250 g;
• Egg - 1 PC.;
• Garlic - 1 clove;
• Green - 2 tablespoons;
• Salt and pepper - to taste, but as little as possible.

Preparation:

Carefully cut the zucchini tails - so that the correct cylinder becomes as much as possible.It is advisable to even choose direct zucchini during purchase.With the help of a knife and spoons, spread the zucchini core.Make carefully not to break the skin.Finely chop the meat.Chop the zucchini pulp, salt, let stand for 15 to 20 minutes and squeeze the juice.

Mix meat, zucchini pulp, cottage cheese/feta cheese, egg and vegetables.Salt. Carefully fill the zucchini with the resulting mixture.Put a container or shape, bake for 20 to 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 in skim yogurt with soy sauce and spices.

A tar spoon on Dukanov's diet

All types of websites talk a lot about the advantages of Ducan's methodology - and completely forget that it, like most diets, has another side: against -indications and deficiencies.Since Dukan's diet is an express protein, all disadvantages of such systems are inherent in it, including a possible hormonal background violation and chronic constipation.In addition, fast carbohydrates, which are considered enemies in Figure 1, also serve as the main fuel for the brain.

At first you may have inhibition, drowsiness, deterioration of cognitive functions and moods.If you have a problem with the digestive system, think twice.Before moving to a protein diet, you should definitely consult a doctor who observes your illness or other competent expert.Remember that some hormones are also protein sensitive in the diet.

If you have problems with pancreatic hormones or a pituitary gland, seek counseling to your endocrinologist.In addition, Ducan's diet is not categorically suitable for pregnant women - it is not only able to strengthen any inconvenience inherent in this state, but is not balanced either.During pregnancy and breastfeeding, if you are afraid of gaining weight, just go to a healthy diet for pregnant women, who takes into consideration not only your weight problems but also the needs of the fetus.

Ducan System: Results and revisions

It is very much talked about about the adequacy of the use of oat white.Among the adherents of the diet, there is a joke that Ducan has made no less money by promoting Bran as selling 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 up to 60 kg according to the Ducan method.

And tens of thousands of followers lose slow but surely kilograms of fat thanks to this diet now.Therefore, if you do not have against dietary diet and protein allergies to Bran, but there is perseverance, a desire to look for recipes "by Dukan" and elaborate your own culinary book, which will become your faithful companion in the struggle for harmony, perhaps this technique is your perfect choice.