Pierre Dukan is a French nutritionist with forty research experience in diet.In the early 70s, he started working to create a weight loss technique that could work for each patient-to tell problems that cause obesity.
After publishing the book, I did not know how to lose weight (however, not the first time), the glorious world came to Dukan.Those who follow his system, who have reduced significantly, calculated by tens of thousands worldwide.To date, Pierre Dukan has released 19 books with a common account, translated into more than 10 languages and millions of sellers.
Ducan's diet is not temporary.The meaning of this technique is a person who wants to maintain the results to comply with certain rules in nutrition throughout his life.There are many clubs and forums in which food believers on Ducan's comments and recipes, as well as beginners to support morality, who decide to start the normalization of weight.
The general principle of the diet diet Ducan
A slogan that helps to promote the system - eat as much as you want, then meet the basic principles of the system.The facilities are not really standardized, but the limitations related to the products, gas stations, spices and cooking methods, will still ask you to organize yourself and your will.The first thing to do for all those who want to lose weight by Ducan method is to take a test on the official website to determine their perfect weight.
It will also be determined by the time of each period of weight loss until the day.The test not only takes into account the simplest principles to determine the normal weight, such as the ratio of the Chi-Wes-chirin of the wrist, but there are also more personal factors: the minimum weight and maximum, how many of them can identify one of them is
Chế độ ăn uống của Dukan bao gồm 4 phần - từng giai đoạn - mỗi phần thực hiện một chức năng được xác định nghiêm ngặt trong quá trình chuẩn hóa và ổn định trọng lượng cơ thể: Hồi tấn công, một cuộc hành trình, một cuộc đua, hợp nhất, (sửa chữa. Mặc dù thực tế là việc giảm cân đạt được cân nặng bình thường, theo quy định, giữa giai đoạn thứ hai và thứ ba của chế độ ăn kiêng, hai giai đoạn cuối cùng là cần thiết để ổn định trọng lượng và củng cố thói quen thực phẩm dựa trên cuộcliving.
For each stage, the products are allowed and prohibited to be allocated, however, a product - oat bran - is mandatory for use in the first three stages per day.In addition, depending on the diet of Dukan, it is necessary to reduce the salt consumption as much as possible and increase the amount of water to 2 liters or more per day.This will help eliminate excess moisture from the body and accelerate fat burning processes.
Ducan's diet, built in a way to organize a significant weight loss at the first stage, and then achieve weight loss in 1 kg per week.Based on this, the entire weight loss system is built.This diet is strict protein, which has become clear at the first stage.The protein products are allowed to consume almost without limitations, but with fat and carbohydrates quickly, you will have to divide the part almost completely - up to the third stage.
This has its disadvantages, as prescribed, not mentioned on diet places, and we will talk about it later.In addition, a prerequisite for weight loss according to the Ducan system is an increase in physical activity, time and minimum intensity determined at each individual stage.The short appointment of the basic principles of the Ducan method is as follows:
- Synthesize a personal weight loss plan depending on personal characteristics;
- The allocation of four diet stages, including the period of normalization of its weight and lifelong control;
- Mainly a diet of protein and protein;
- The long time of the diet, because this plan, although it can be used by people with negligible excess weight, is still more designed for patients with different levels of obesity;
- Losing weight - 1 kg per week;
- Alcohol, sugar, starch and sweet fruits with high sugar content are completely banned;
- The presence of physical activity;
- Limit salt;
- Daily use of oatmeal bran;
- Food without restrictions;
- The exclusion of almost completely fat and water delayed products at all stages of weight loss.
Now we see the overall picture of the Ducan method, it is time to look closer and understand the details.
How long will diet last?
As mentioned earlier, a personal weight loss plan can be calculated by passing the test on the official website.However, the plan is approximate (depending on the number of kilograms you want to lose and think that the final stage lasts) will look like this:
- 5 kg: 2 days - attack, 15 days - Journey, 50 days - Consolidation;
- 10 kg: 3 - attack, 50 - Journey, 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;
- et cetera.
As you can see, Ducan's diet does not mean changing lightning - -it aims to maintain results and prevent future weight gain.
The first stage.Attack
This is an exclusive protein phase, in which it is allowed to consume 72 low protein products.It is at least (from 2 to 10 days) and is mainly for such purpose:
- Give a psychological motivation to lose weight, because during this period, you can lose from 1.5 to 6 kg.This brings motivation and ability to assess prospects, as well as receive the first compliments in the spirit of "You have pulled up!"And you look very good, the person has set up to fight more;
- Remove excess water.Many weight loss systems use this technique to achieve faster fat burning.Water metabolism is associated with the lipolysis process (almost, with fat metabolism and removing lipids from fat cells), and the more you drain too much, you will have the opportunity to remove excess fat faster;
- Body and psychological configuration for a new long diet.
Products are allowed and banned
- Meat: Lean, no skin and fat (and only the least fat pieces): veal, beef, rabbits, low poultry meat without skin, the knight is allowed to except for the file and anthrakot.Prohibition: Pork, lamb, duck and goose meat.From offal, you can use beef, veal, chicken and turkey, kidney, tongue.A limited amount of low -waters with fat content of up to 4%is also allowed;
- Fish.All, no exception, allowed, including fatty varieties, caviar and milk;
- Crustaceans and soft stems, as well as non -salted and low -seasons products from them;
- Egg.The protein is allowed without limited, but the yolk will have to limit 2 PCs.everyday;
- Small dairy products are allowed, but provided that the fat content is 0% or a bit more.If you use dry milk, you need to limit the consumption limit up to 3 tablespoons.everyday.
All of the above products should be prepared without using fat.It is the most desired to bake, cook and simmer, but you can fry them without oil in the pan with a bridge coating.From drinks and additives to dishes, you can use the following:
- Drinks: Different teas are allowed, including herbs, as well as coffee, pure water, diet and other dietary and drinks;
- Exposure: Any vinegar (apple, grape, balsamic), soy sauce, lemon juice (only allowed to make sauces or spices; drinking lemon juice and a lemon), mustard is allowed in a very moderate amount (due to the ability to delay water), tomato powder has no sugar and with a small amount of salt allowed in an amount of 2 TB.Every day, olive oil or canola seeds - 1 teaspoon, paraffin oil - 1 tablespoon..
- Sweet: You can consume sucrotor with calories.Other sweet blowing (glucose, fructose, xi -Agave or xi -corn, sorbitol, etc.) are completely banned;
- Culinary additives: Gelatin or agar-agar, baking powder, soda, yeast;
- Salt: 1 (or less) teaspoon without hills per day;
- Stick crab: Maximum of 8 pieces.everyday;
- Cornishons: 2 small every day;
- Protein powder and cocktail -No restrictions (provided that they are low or completely low -fat).
Supplement compulsory
- Drink at least 2 liters of water;
- Be sure to work at least 20 minutes a day.Should connect another activity;
- Eat 1.5 tablespoons daily.Cran Oat.
Features of the first phase
- The unpleasant smell is possible from the mouth.This is a problem for all protein diets, and it is related to the fermentation process in the digestive system.As a rule, it disappears when the next stage is being converted;
- Dry mouth.It is also associated with a protein diet.It causes water excretion and therefore, some symptoms of dehydration.In this case, just bring a bottle of water with you and drink in small parts.If after a few days, the dry mouth remains or other alarming symptoms, worthy of disrupting the diet and seeing a doctor;
- In the first few days, fatigue is possible, related to low blood sugar;
- If your "attack" is longer than 3 days, constipation and pain without a gall.If the pain becomes important, consult your doctor.
The second phase.Journey (alternating)
This period lasts an average of two months to six months.It is also linked to the use of protein products mainly.During this time, you, as planned, will achieve your perfect weight.It is still only to strengthen the results and educate the exact food behavior for the rest of their lives.
In the second phase, 28 vegetables were added to the diet and rules related to the additives weakened and the amount of bran in the menu increased to 2 tablespoons.everyday.The fact is that you have to replace protein and protein and vegetables.Ducan recommends that you alternate these days, but you can choose another diagram, for example, 2 in 2 or 3 in 3 days.
Products are allowed and banned
- All products of the first phase are allowed;
- Among the vegetables, you can eat cucumbers, tomatoes, pepper, radish, asparagus, dill, bean patch, different onions, pumpkin, cabbage, celery, spinach, eggplant, enizhay, zucchini.With limited quantities, carrots and radish are allowed.You can also eat all kinds of green vegetables and some vegetables caused by Necra;
- You can eat any mushrooms;
- In addition, you can add 1 tablespoon to the diet.The color of tomato sauce or a part of skim yogurt with fruit, as well as 1 teaspoon.Cocoa or corn starch.However, only any of these products can be consumed every day;
- The list of additives allowed to be supplemented with lemon and shell, its flavor has no oil and sugar, broth, sweets and its chewing gum with Aspartam instead of sugar;
- A part of vegetable oil is increased to 1 teaspoon;
- Tomatoes pasted on protein and vegetables may be consumed without limited, in protein without more than 1 tablespoon;
- Butter, beans (except for patching beans), corn, potatoes, olives and olives, all grains and, of course, noodles;
- Artichoke can be consumed moderately;
- It is allowed to eat 1 tablespoon.Long wheat with constipation;
- Dairy products, even low -fat, need to be limited to 1 kg per day;
Supplement compulsory
- The time of the alley is mandatory to 30 minutes a day;
- The daily part of oatmeal bran increases to 2 tablespoons;
- Alcohol diet remains unchanged.
The stage is the third.Consolidation (merging)
This stage is prepared for normal nutrition and helps to strengthen the results to avoid profits.The duration of this period is calculated according to a simple formula: the number of kilograms is lost for 10 days.Therefore, if you have lost 36 kg, then the time of the consolidation period will be about a year.During this period, some culinary joys are allowed: parts of starch dishes and boot date.
The later called the "soul ceremony" and included a festive meal of appetizers, first, second and dessert.During this meal, you can afford to completely eat any product.However, there are also their limitations on the download day, which will be considered below.The phase itself is half divided.In the second half of consolidation, the number of load days is allowed to increase.
If in the first half of this stage, you can allow a part of starch and a festive meal every week, then in the second phase, the number of such pleasures doubled.During this period, you need to determine a week a week, this will be an unexpected protein that will eat protein foods from products allowed in Islamic attack period.You need to observe such unloading for life to maintain normal weight.
Products are allowed and banned
In addition to the products in previous stages, they are also added to the daily diet:
- 2 pieces of whole bread;
- 40 g of solid cheese (except melting, goats and mold).In addition, cheese should not be 40%fat;
- 1 size of a fist or a cup of berries, a slice of melon or watermelon.Avoid bananas, cherries, cherries, grapes, figs;
- With unlimited quantities, lamb, pork and bacon are allowed;
- The amount of vegetable oil is allowed to increase to 1 tablespoon.
Meal loading rules
- Do not use additional;
- Do not arrange 2 days of consecutive boot;
- Meals should include the first dish, the second dish, desserts and appetizers (wine and cheese).
Allow starch products
- Macaroni.Not more than 220 g.You can season with tomato powder or sauce from fresh tomatoes with onions and spices.It is allowed to add a little Parmesan to the pasta;
- Rice, wheat porridge, Bulgur, Couscous.Not more than 200 g;
- Beans - beans, peas, green beans, lentils, etc. not more than 220 g;
- Potato.Not more than 125 g.Only in a uniform or grill in foil.
In addition, the dose of oat bran increases to 2.5 tablespoons and walking time should at least 25 minutes a day.
The fourth phase.Stable
This is not a stage of a diet like a new lifestyle, because to prevent weight gain, you will have to change food habits forever.Your new culinary rules sound like this:
- A week a week is protein.Eat according to the principles of "attack";
- Drink at least 2 liters of water per day;
- Walk at least 20 minutes a day;
- Refuse elevators, escalators and, if possible, public transport;
- Consumption of 3 tablespoons.Daily oatmeal bran;
- Take care of any sport or physical activity.Among the different options, you can find what will definitely bring you not only the benefits but also joy: dance, hand -to -hand fighting, gym, jogging, swimming, etc.
What to do if there is a problem?
No one is safe from failures and weak minutes.You just diet - and then guests with wine and bread come to you!You cannot withstand protein diets, and hunger is simply impossible.Or you may not be able to resist eating too many new years.
You can find the reason, but in reality - you have fallen and dare everything you have in the refrigerator or in the sweet store of the nearest store.This is not a reason to throw diets or start from the beginning.You just need to punish yourself with additional restrictions, vow that you do not repeat your mistakes and move to your goals.
- Regardless of the stage, punish you with 1-2 days of protein.If you fall in the "attack" stage, then renew it for 2 days;
- The salt consumption limit is at a minimum of 4-5 days;
- Increase sleep time by 2 hours during insomnia;
- Walk at least one hour a day for 3-7 days, depending on the amount you have decreased.
Diet diet formula
You do not need to suffocate on cereals and a lean boiled chest, as in the case of complying with many diets.In addition, amateur culinary experts are very miserable because they cannot recognize their potential during weight loss.Those who follow Ducan's diet, who do not like monotonous food, have launched hundreds of recipes and adapted many dishes according to the rules of their favorite diet!
Cakes with bran
Ingredient:
- Cran Oat - 2 tablespoons;
- Lau wheat - 1 tablespoon;
- Isolated soybeans - 1 tablespoon;
- Eggs - 1 PC.;
- Baking powder - 1 teaspoon;
- Sweet agent - 4 tablets;
- Low -fat Leaven or kefir - 2 tablespoons;
- The taste is the option.
Preparation:
Mix the ingredients, let them incubate for 15-20 minutes.Place a spoon on a pan.Fry on low heat until cooked, not very brown.
Milk dumplings
In general, you can make them with any filling the list of allowed products.You can even order a little minced meat and make a dish similar to dumplings.
Ingredient:
- 250 g of picture cheese;
- 2 tablespoons.corn starch;
- Egg;
- Salt to taste;
- The filling is the option.
Preparation:
Mix the ingredients.Shoot with a spoon of the amount of cottage cheese needed, forming a cake, placing fillers and pinching the edges, rolling the ball to be reliable.Cook in salt water to emerge, like regular dumplings.
Zucchini stuffed meat and cheese
Ingredient:
- Zucchini-1-2 PCS.
- Painting house or Brynza fried - 150 g;
- "Allow" meat or minced meat from it - 250 g;
- Eggs - 1 PC.;
- Garlic - 1 clove;
- Greens - 2 tablespoons;
- Salt and pepper - to taste, but less as possible.
Preparation:
Carefully cut the tail out of Zucchini - let the cylinder accurately turn out as much as possible.Should choose even the straight zucchini already available in the process of buying.With the help of a knife and a spoon, disperse the core from Zucchini.Do it carefully to not break the skin.Cut the meat.Chop Zucchini powder, salt, stand for 15-20 minutes and squeeze the juice.
Mix meat, zucchini powder, cheese/feta cheese, eggs and vegetables.Salt.Carefully stuff Zucchini with the resulting mixture.Placed in a container or shape, grill for 20-30 minutes at a temperature of 200-220 degrees.If you have a mixture to fill, you can add 1 tablespoon.Bran and grilled meatballs in skim yogurt with soy sauce and spices.
A spoon Tar in Dukanov diet
All types of websites talk a lot about the advantages of the Ducan method, and completely forget that she, like most diets, has another aspect: contraindications and shortcomings.Because Dukan's diet is a protein that is shown, all the disadvantages of such systems are inherent in it, including the violation of hormonal and chronic constipation.In addition, fast carbohydrate, considered the enemy of the number 1 picture, also acts as the main fuel for the brain.
At first, you may have inhibition, drowsiness, decline in functions and cognitive moods.If you have any problems with the digestive system, think twice.Before switching to a protein diet, you definitely have to consult your doctor to observe your disease or other competent experts.Remember that some hormones are also sensitive to protein in the diet.
If you have problems with pancreatic or pitiful hormones, find advice for your endocrinologist.In addition, Ducan's diet is not suitable for pregnant women - it is not only capable of strengthening some inherent inconveniences in this state, but also unbalanced.During pregnancy and breastfeeding, if you are afraid of gaining weight, just go to a healthy diet for pregnant women, not only taking into account your problem with weight but also the needs of the fetus.
Ducan system: results and evaluation
There are many conversations about the suitability of the use of oat bran.Among the devotees of the diet, there is even a joke that Ducan earns a lot of money to promote bran as when selling books and his seminars.Good news is Ducan's diet really active!There are thousands of weight loss examples at 5, 10 and even 60 kg by Ducan method.
And tens of thousands of followers are slow but certainly lost a kilogram of fat thanks to this diet right now.Therefore, if you do not have the contraindication to the protein and allergic diet with oat bran, but there is perseverance, the desire to find Dukan's recipes, and draw your own culinary book, this will become your loyal companion in the struggle for harmony, then this technique is probably your perfect choice.