The diet of the French nutritionist Pierre Dukan is perhaps one of the most popular diets both in our country and in the world.The diet of Pierre Dukan invented in the late 90s of the last century, the diet of Pierre Dukan instantly won the love and trust of hundreds of thousands of adherents around the world.The essence of Ducan’s diet is simple: as few carbohydrates as possible, as much protein as possible.The author of the diet of Ducan focused on the diet of a primitive hunter and collector.According to Peter Dukan, our body and especially his need for basic nutrients have not changed since then when the main source of food was herbs and edible roots that women collected, and animal meat that men mined.But sugar, white flour and other products that form the basis of the diet of a modern person, were unfamiliar to the primitive ancestor.And now, when we switch to the usual diet, we gain fat, get fat and get sick.The diet of Pierre Dukan is built in such a way as to bring the diet to the “natural” and thereby force the body to recall the times when the muscles were strong, and the fat layer was thin.
The beginning of the diet of Ducan
The basis of the diet of Dukan is four stages.Two of them are configured for weight loss, two-to prevent the so-called “yo-yo effect”, when the weight dropped with a diet returns back.Moreover, it is assumed that already in the middle between the two phases the weight should be stabilized.Where to start Ducan's diet?The easiest way is from the very first stage, which takes from two to seven days.
Despite; its short duration, the first phase of Ducan’s diet, the so -called attack, is highly effective: after it, up to 4 kilograms of excess weight is lost after it.
Then follows the second stage, alternation, longer, the purpose of which is to stabilize weight loss.If everything goes correctly, in the second stage of Ducan’s diet, about one kilogram is lost per week.The duration of this stage is calculated individually, depending on how much excess weight does a person want to lose with the help of Dukan's diet.
The third phase of Ducan's diet is aimed at fixing the achieved result.Its duration is calculated according to a simple formula: 10 days of a diet for each kilogram dropped.Say, if 10 kilograms were dropped, the third phase will last 100 days.
After the end of the third phase, the final stage of Ducan’s diet begins, the fourth phase that lasts all his life.But do not be scared: at the fourth stage of the diet, you need to return to a strict set of products only one day a week.The rest of the time, it is only important daily to eat oat bran, drink enough water and walk at least 20 minutes every day.
According to the Ducan field, as a result of “reprogramming” that occurred using attacks, the body is led to use protein, not carbohydrates as the basis of energy.In addition, during the passage of all stages of Ducan’s diet, a person comes to the most suitable body weight and size - an individual norm, which is best suited for his lifestyle, height, age and other parameters.
Stages of Ducan's diet
So,The first phase of Ducan diet- Attack - allows you to see the first results of the diet a few days after its beginning.During the attack, it is important to use 1.5 tablespoons of oatmeal per day, at least half an hour per day walk on foot and be sure to drink 1.5-2 liters of water.As for the products that can be eaten at the first stage of Dukan’s diet, the basis is protein food.Protein products with low fat and carbohydrates can be consumed in an almost unlimited amount.Also, at the first stage of Ducan’s diet, it is allowed to consume products that do not contain protein, but in which there are almost no carbohydrates and fats - first of all, of course, these are various drinks.During the first phase of Dukan’s diet, 72 products with a high protein content are allowed: such a variety of products allows you to make a diet comfortable for almost any person, not even tolerating food restrictions.
The second phase of Ducan field diet, "Alternation", must stabilize the result.At this stage, vegetables are added to protein products (except for those that contain starch - for example, potatoes, corn).Both vegetables and products with a high protein content can be eaten in almost unlimited quantities, most importantly, observe the principle of alternation: one day eat exclusively protein products, in the second - protein with vegetables.It is still necessary to eat oatmeal daily - at this stage there are already two tablespoons per day.In general, in the diet of Ducan oatmeal - one of the main products.There are a lot of protein in oat bran, they help maintain a feeling of satiety, are useful for the heart, and also stimulate intestinal motility.During the second stage of the diet, it is also important to drink up to two liters of clean water daily and devote at least half an hour per day.DuringThe third phase of the dietYou can eat an unlimited amount of protein and vegetables, you can also add some fruits and dairy products.Here are the basic rules of the third stage of Ducan's diet:
- You can eat fruits, with the exception of bananas, grapes, cherries, dried fruits and nuts;
- Every day you can eat two pieces of rye bread, as well as 40 g of solid cheese;
- Twice a week you can eat pasta with tomato sauce, 225g pieces, lentils, beans and potatoes (all without oil);
- Several times a week you can include lamb, pork and bacon in the diet.
We remind you that the duration of this phase of Ducan’s diet depends on how much excess weight a person dropped in the process: each lost kilogram “costs” 10 days of a diet.
The fourth stage of Ducan dietIt implies a return to the usual type of nutrition, but there are certain rules that should be followed by those who do not want to lose the results achieved.Here are the rules of the fourth stage of Ducan's diet:
- One day a week there is only protein food;
- drink at least two liters of water daily;
- walk daily for at least 20 minutes;
- Every day there are three spoons of oat bran.
Dyukan's diet: products and recipes
The list of products allowed for Ducan diet is quite wide and diverse to combine a full and rich menu.In fact, the menu for every day with Ducan's diet is quite diverse.
So, at the first phase of Dukan’s diet, permitted products are the following:
- lean beef, veal, rabbit;
- chicken and turkey, without skin;
- lean ham;
- liver liver, chicken;
- Any fish: boiled, grill or steamed
- any crustaceans and mollusks;
- up to two eggs per day;
- low -fat dairy products, natural yogurts;
- Sugar substitutes, vinegar, spices, seasonings, garlic, onions, rods, salt (in small quantities), lemon juice (like an additive), mustard.
The permitted products of the second phase of Ducan’s diet are the same as at the first, plus vegetables are added: artichoke, asparagus, eggplant, tomato, turnip, broccoli, cabbage (white, red, colored or brussel), celery, chicory, zucchini, cucumber, greens, beans, onions, mushrooms, onions, pepper, pumpkin, radish, radi.Leaf salads, sorrel, soy beans, spinach.
Recipes for Ducan diet, as a rule, are quite simple: the main rule is as possible less carbohydrates and sugar and as much protein and vegetables as possible.Thus, you can modernize the usual recipes, make new ones or take ready -made ones, which are enough on the network.
How to calculate the weight of Ducan's diet
What to calculate the weight with Ducan’s diet, you can use a simple formula: in order to lose the first 5 kg, you need 2 days of attack, 15 days of alternation and 50 - fixing.Each subsequent 5 kg add 1 day of attack, 35 - alternations and another 50 - fixing.Of course, these recommendations for calculating weight are approximate and depend on the individual characteristics of the body.
Who does not suit Ducan's diet
Dyukan's diet has its own contraindications.So, adhering to this food plan is not recommended for people who have: kidney disease, liver, metabolic disorders, gout.Also, Ducan’s diet is not suitable for pregnant and nursing women and those who have not yet been 18 years old.