For almost 20 years, world -class stars and ordinary women praise Dukan's diet.Cambridge Duchess Carol Middleton, Jennifer Lopez, Penelope Cruz - This is far from the entire list of eminent people that the great French nutritionist Pierre Ducan helped lose weight.But at first glance, a simple diet has its own characteristics, which should be taken into account when compiling a menu for each 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 talent in the visual arts.But his mother's death radically changed Ducan's life, he entered medical school and, after graduation, practiced as a therapist.
What is Ducan's diet
Ducan's diet was born in the late 1990s.It took about 40 years to create it with a nutritionist, which doctors spent a detailed study of the effects of proteins on the human body.The essence of the diet is simple - the diet is formed from protein products and the use of carbohydrates is strongly limited.
Pierre Ducan believes that everyone has a single supply of adipose cells.Men and women who have many of these cells are more susceptible to accumulating weight.And for Free of extra pounds and maintain results achieved, you need to eat protein products.
Interesting!Pierre Dukan's world fame came in 2000 after the release of his main book "I Can't Lost Weight".In terms of sales in France, she lost a little to Harry Potter.
The Ducan diet rule is the passage of 4 stages, in each of which the body is prepared for a change in the diet, losing weight and maintaining the resulting result.But at the same time, it is not necessary to give up your favorite products.The diet allows the use More than 100 products.
Phase nº 1 "attack"
The first most important stage, intended for motivation formation.At this stage you can lose 5 to 10 kg.Adhering to a diet at the attack stage, no more than 10 days are allowed.And the less weight, the faster the first phase ends.
So if you plan to redefine up to 5 kg, the stage lasts 1 to 3 days.With the volume of overweight from 5 to 10 kg, a diet of 3 to 5 days will be required, if more than 10 kg, you will have to attack 5 to 7 days.
In the first step, you need to eat only certain products, with the minimum salt addition to the finished dishes.The volume of food is not limited, it is possible to eat with each occurrence of a feeling of hunger.
Which products are included in the diet:
- Bass meat: Peru, veal, rabbit, beef;
- pussy: liver birds and beef, meat tongue, kidneys and veal tongue;
- fish: Any, including smoked, small and luminous, fat;
- seafood;
- Up to 2 gems per day;
- Dairy products.
In reasonable quantities, the use of spices and spices is allowed.Mustard, dry vegetables, pepper are allowed.Of drinks, take coffee, tea, participation in the diet.
PHASE No. 2 "CRUISE"
In the second stage, active weight loss occurs.Thanks to the first phase, the body will prepare for a protein diet;Therefore, during the "cruise" well -the being is not deteriorated.The duration of this stage is determined individually - 3 months to achieve the desired weight.
The main principle of the second stage is the alternation of protein products and vegetables.Not to be confused, only take proteins for a day on the second day - vegetables.
Which products can be consumed:
- All protein products, that 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, it is allowed to eat low yogurt.
Phase No. 3 "Consolidation"
This phase is very important.It allows you to correct the result so as not to return to the previous weight.Its duration is determined individually.On average, for each kilogram of discarded weight, you need to keep 10 days of diet.If you have lost 15 kg, the duration of the third phase will be 150 days.
There are products of the first and second stage.But the diet becomes richer, new products are added to it:
- Fried meat - up to 3 times a week;
- Brown Bread - No more than 2 slices a day;
- Low cheese - up to 50 gr.per day;
- Fruits - Up to 200 gr.per day;
- Macone - Up to 220 gr.per day, but no more than 2 times a week;
- 2 Potatoes in the uniform - a portion of up to 150 gr.No more than 1 time a week;
- beans, lentils, peas, chickpeas - no more than 1 time a week with a volume of up to 100 g ..
In the third stage, there are no fast carbohydrates yet, but the menu becomes more diverse.
Phase No. 4 "Stabilization"
The fourth final stage.You are gradually returning to the usual diet.Of course, don't drag immediately on cakes and sweets.Add 1-2 products daily and remember that the measure is important. Never take the supplement, eat a small plate, chewing well.
The fourth phase helps to return to your favorite products, but not to forget the habits of proper nutrition.
Against -indications
Before you decide to lose weight with Ducan's diet, read the contrary list:
- minor age;
- Pregnancy and lactation;
- kidney and liver diseases;
- drop;
- disturbed metabolism;
- Neurological problems.
This diet is not suitable for mental working people and those who tend to frequent frequent respiratory diseases.It is not recommended to start losing weight during the period of vitamin deficiency - spring and autumn.
Additional dietary conditions
Ducan's diet is effective only if several rules are observed:
- Eating daily One tablespoons of oat bran.Due to the great fiber content, they improve digestion and metabolism.
- Daily physical activity is important.Take the habit of using the elevator, but go down and down the stairs.In the absence of against -indications Make a race, yoga, gymnastics.You need to move constantly.
- Follow your health.Remember that proteins give a serious charging to the kidneys, so listen to the body to avoid malfunction in your work.
- Drink a lot.This is an important rule of any diet.Drink a day At least 2 liters Fluids taking coffee and tea.
Interesting!Pierre Ducan began to develop the diet after a patient's visit.She complained about obesity and was ready to change the diet.But at the same time, the woman has established a condition - she is not ready to refuse meat.Dukan advised the patient to eat only varieties of meat with poor fat and drinking a lot of water.As a result, a woman lost 5 kg in a week.
The pros and cons of Ducan's diet
Ducan's diet has many supporters and, conversely, enemies.And this is not surprising - the nutritionist has formed an innovative way to lose weight, which allows not to reduce portions and not reduce the number of snacks a day.But the opponents of the diet claim that this is just a marketing movement, but in reality the technique does not work.
The diet will help or not depends on the individual characteristics of the body.And before the "attack" began, we recommend that you familiarize yourself with the pros and cons of this diet.
The benefits of a diet
The advantages of Ducan's diet belong to:
- A variety of nutrition and tasty, from the second phase.From the third stage, the menu should include favorite products, except for sweet and flour dishes.
- Great motivation.Already in the first phase you will lose several pounds.This motivates more compliance with nutritional rules.
- You can't count calories.Pierre Ducan calls not to calculate the caloric content of the dish to fit the allowed structure.Moreover, he believes this technique is ineffective, because upon returning to the usual table, the weight will return.
- You can eat at any time of the day without limiting yourself in part volume.Protein products are very nutritious, so you can't eat very physically.
Diet disadvantages
Diet disadvantages include:
- A carbohydrate deficiency can cause a decrease in mental skills and nerve overtension.
- An excess of protein negatively affects the kidneys, so it is against -indicate in diseases of these organs.
Ducan Diet - Menu for every day
Consider the approximate menu for every day, taking into account the rules of each phase.You can regulate yourself, but considering the rules described above.
Menu for 7 days in the "Attack" phase
| Day | Breakfast | To have lunch | To have lunch |
|---|---|---|---|
| 1 | Omlet with Peru, Tea | Fish soup with salmon, green tea | The baked meat in aluminum foil |
| 2 | Low cottage cheese | Veal soup with chicken egg, coffee | Boiled fish, green tea |
| 3 | 2 egg yaichits, coffee | Fish Cordelets Without Onion | Baked cheesecakes, tea |
| 4 | Breads with bran, a piece of small salmon, coffee | Ears with cod, tea | Roast Chicken Fillet, Tea |
| 5 | Omlet, tea | Meat suffered, black tea | Fish in Aluminum Paper |
| 6 | Whole cottage cheese, tea | Soup with meats | Omlet, tea |
| 7 | Boiled eggs, low kefir | Meat, cooked without vegetables, tea | Cooked mussels |
Menu for 7 days with the "Cruise" phase
| Day | Breakfast | To have lunch | To have lunch |
|---|---|---|---|
| 1 | Omlet, tea | Aluminum foil meat, cucumber salad and pepper | Fish Souffle, Tea |
| 2 | Low fat cottage cheese, coffee | Fish soup with cod | Clubs with Bran, Kefir |
| 3 | Cheesons, Coffee | Meat soup is mounted | Low fat cottage cheese, green tea |
| 4 | Cabbage salad, tea | Fish cooked in aluminum foil | 2 boiled eggs, tea |
| 5 | Eggs with meat, coffee | Cottage cheese casserole | Chicken and vegetable fillet stew |
| 6 | Low fat cottage cheese, egg | Soup with meatballs, tea | Cooked with squid vegetables |
| 7 | Syerniks, Kefir | Meat with vegetables, tea | OMLET, 1 Egg |
Menu for 7 days with the "consolidation" phase
| Day | Breakfast | To have lunch | To have lunch |
|---|---|---|---|
| 1 | Omlet with chicken, tea | Beef stew with vegetables | Boiled shrimp, 1 orange |
| 2 | Cottage cheese pasta with apple, tea | Chicken soup with vegetables | Any fruits |
| 3 | Whole cottage cheese, coffee | Soup with chicken meatballs, vegetable salad | Berries with berries, tea |
| 4 | 2 boiled eggs, tea | Souffle of meat without vegetables | Shrimp with herbs |
| 5 | Eggs, Strawberry Smoothies | Fish with vegetable salad | Cottage cheese casserole, tea |
| 6 | Cheesons, Tea | Cooked meat liver with vegetables | Roasted fish, tea |
| 7 | Omlet with beef, coffee | Fish soup with vegetables, tea | Cottage cheese, kefir |
Menu for 7 days with the "stabilization" phase
| Day | Breakfast | To have lunch | To have lunch |
|---|---|---|---|
| 1 | OMLET WITH CHICKEN FILE, JUICE | Meat with vegetables and potatoes | Chicken rolls stuffed with vegetables, tea |
| 2 | Oats with fruits, coffee | Meat souffle, vegetable salad | Chicken ventricles boiled with vegetables, kefir |
| 3 | Sarraceno wheat porridge | Fish Costs with Noodles | Low fat cottage cheese, tea |
| 4 | Corn porridge with milk | Meat in pans, tea | Any fruits, juices |
| 5 | Omlet, tea | Baked meat in aluminum paper without vegetables | Low fat cottage cheese, kefir |
| 6 | Boiled eggs, 1 apple | Fish with vegetables, tea | Cottage cheese casserole with berries |
| 7 | Cheesons, Coffee | Chicken with porridge of pasta or cereal | Pieces of fish boiled in vegetables and tomato sauce, juice |