The base of the correct Dukan dietary diet is the use of food with a small carbohydrate content.Except for the methodology of this diet, it is necessary to adhere it for several months, but if necessary, its postulates can be taken as the main power supply system.P. Dukan, he is the author of nineteen books, derived the parameters of the ideal weight and has described the methods of his success.His latest book "I not listening" was very recognized among people who suffer from overweight.It was published in 2011, the book has already been translated into different languages, it is more popular in different countries and this year it is in great demand.Dr. Dukan's bestseller every day acquires more and more fans.
The weight loss methodology proposed by a dietician is based on protein nutrition, does not limit portions and does not weigh the calorie content.The basis of the method are two huge groups of products, one of these are the products consisting of animal proteins and the second is vegetable.According to the author, historically, these two types of products constituted the basis of human nutrition for almost fifty millennia.This type of nutrition stores our genetic memory.With this combination of products, a person has evolved.Therefore, the digestive system is more adapted to these two categories of food.Pierre Ducan believes that two high -caloric products - sugar and fats have caused serious damage to humanity.Until a little time, people did not use so many fats and sweets, the meat extracted with wild animals did not contain very fat and the desserts were present in the form of fruit and honey.The diet of a modern person is saturated with fatty and sweet food.
In his comments on the methodology of power, Ducan writes that many experts in the field of healthy food insist on the compulsory inclusion of cereals and products containing starch in the diet.Without denying the usefulness of these products, it is convinced that in the initial phase of weight loss, when the main weight loss is underway, these products slow down the process.The nutritionist has very carefully given a definition of excess food, he writes "... without knowing you, I can say that your extra kilos did not appear from the quantity of food that you absorbed for the saturation, namely the surplus you ate to give you pleasure or get rid of the stress ...".The method to lose weight Ducan probably appeal to those who are not used to denying culinary joys.
A huge assortment of marine fish: Dorada, Hek, Halt, Cod, Sida, Picks, Burbot, Output, Mackerel, Flounder, Sea Sos, Harring, Kefal, Sturgeon, Sardines, Pike, Spy, Trout, Salmon, Crab, Carp, Caviar, Eightopian guinea pigs, crabs, trumpeters, Pazzi, Pazzi.Shrimp, sea urchins and scallops, Caracatici, etc.Large selection of poultry meat: turkey, chicken, cesard, young rooster, quail, ostrich, chicken liver, dove, etc.Two types: chicken and quail.Lattiero -Caseari products with zero percentage of fat content: kefir, unsweetened yogurt, cheese and cottage cheese, etc.About thirty vegetable articles: courgettes, cabbage, cucumbers, aubergines, carrots, acetous sugar rooms, acetous, acetous, acetous, sides, asparagus, onions, man.Manhold, tomatoes, etc., as well as everyone and the mushrooms.All types of vegetables without restrictions.
Before starting to use Ducan's diet, you have to discover your optimal weight for which you should fight.This can be done using easy services to find on the Internet.It is possible to introduce all the necessary parameters (current, desired weight, attempts to lose weight, height, etc.) and obtain the figure of your perfect weight.As you can see, everything is individual.In addition, you will receive a "ruler" that will help to observe a diet for phases: each phase will be calculated by the duration and weight loss, which will easily control the duration of weight loss.The base of the correct Dukan dietary diet is the use of food with a small carbohydrate content.
Except for the methodology of this diet, it is necessary to adhere to it for several months, but if necessary, its postulates can be taken as the main system of eating throughout life.The author has conventionally divided his system of power into 4 phases.Each phase has its own rules.But all the phases, like the entire Ducan diet, have several common points:
- "Eat, how much you want and when you want!"- There are no rigorous volumes of portions and fixed time to eat;
- During the entire Dukan diet, more than 1.5 liters of liquid must be taken every day;
- Eat Weat Oat Crusca (a variety of quantity);
- Every day they engage in physical effort, at least in office;
- Walk every day and more than 20 minutes during the first phase for more than 30 minutes - to the second and third phase).
1st stadium of the Dukan diet "Attack"
The weight loss during the first stadium is 2 to 6 kg.During this period, the process of division of adipose tissue in the body is included in the process.At this stage, a slight feeling of weakness, a discomfort and side signs such as the dry mouth, and perhaps a slight smell, should not confuse you, but, on the contrary, it should instill confidence that the processes are planned and that Dukan's diet is chosen correctly and its condition is satisfied.The duration of this period depends on much, so it is selected individually.It takes into account the existing weight and the desired body weight after passing the correct diet.The calculation is very simple:
- The duration of the period is 3-5 days with overweight 10-20 kg;
- With an excess weight of 20-30 kg, this period is 5-7 days;
- With an excess body weight of over 30 kg, the duration of this period will be 5-10 days.
But, as a rule, the first phase does not last more than 10 days.In the initial phase of the weight loss methodology in the diet, only protein foods are administered.During the "attack" phase, the nutritionist recommends taking proteins in the form of turkey or chicken meat (but necessarily removed the skin previously), veal liver, lean ham, a wide range of seafront fish (in any prepared shape: steam cooked, boiled, grilled) and seafood.It is not prohibited, on the ducan diet, chicken egg consumption, dairy products -caseari (low fat content), eats food using various spices, condiments, vinegar, garlic and onions.A prerequisite for Dukan's methodology is daily use as a food supplement for meat dishes of a spoonful and a half banking oat.Maybe he uses to cook and salt, but in small quantities.For the entire period of the Ducan diet, products such as sugar and its derivatives should be categorically excluded (in extreme cases, use its substitutes).
Approximate menu of the "attack" phase of the Dyukan diet
Breakfast: natural coffee or green tea with a sugar substitute, boiled screw egg and turkey breast.
Lunch: grilled salmon with mustard, cottage saucepan, galet ducan.
Dinner: chicken wet legs with spicy herbs, yogurt.
The second phase of the Dukan- "Cruise" diet
As in the first period, the duration of this phase is selected individually.The duration of the diet depends directly on the speed of the metabolism and the speed of reaching the desired weight.The diet in the second phase of the Ducan diet contains practically two types of diet: one is protein, the other is vegetable.Throughout the phase, they are alternating, which is formed based on the number of kilograms out of excess weight:
- If the discarded weight is less than 10 kg, this should be the alternation of "protein-proteins" and "vegetables" on alternate days (the alternation is allowed in three days and five days later);
- If it is expected to lose weight more than 10 kg, the alternation of "protein-proteins" and "vegetables" should be performed in the 5/5 days scheme.
During this period, Ducan's diet must use 2 tablespoons of oat bran every day.In addition, in the second phase it is allowed to eat a variety of vegetables (the exception is containing starch: these are peas and various types of beans, avocado, potatoes, lentils).It is allowed to eat raw vegetables, as well as cook and cook them.It is strictly forbidden to use rice and other cereals: they contain a large amount of starch.
Approximate menu of the "cruise" phase of the Dyukan diet
Breakfast: bran pancake with kefir, herbal teas or natural coffee.
Lunch: stuffed pepper with meat with vegetables (without cereals!), Cottage cheese saucepan.
Dinner: rabbit cooked with vegetables, bran cooking.
It is not forbidden to diversify the food in the second phase of the Ducan diet with the use of various condiments and spices, spicy pepper, garlic, Adjiki, dairy products -caseari (including milk), as well as the use of ketchup and starch (1 spoon), white or red wine (3 tablespoons), cream or cocoa degregata (1 tablespoons).But here it should be borne in mind that from the list above it is allowed to consume no more than two products a day.
3rd stadium of the ducan diet "consolidation"
This phase of the Ducan diet is adjusted.At the moment, the result achieved in restoring extra kilos during the previous phases is fixed.And here the duration of this phase depends on the amount of weight loss.They use the calculation scheme: every ten days of this phase, it is necessary to repair every kilogram lost during this diet.As noted above, the Ducan energy system is recognized as relatively soft dietary specialists.This is especialy well manifold in the Third Phase, in which "consolidation" can be carried out different quites: it is Alawed to use absolutely all the product indicated in the first internship, the vegetable described in the second phase, every day for one portion of furits (Exclusion are grapes,Cherries and Bananas), Broad (Not More Than 2 Pieces), Cheese (Up to 40 grams), AS Well As Starch -Contining Products (Peas, Peas. Beans, rice, potatoes, corn, pasta - 1 time in 3 days).During this period, the daily reception of Benna di Ovena continues, but increasing their number to 2.5 tablespoons.In the "consolidating" period, the so -called "Holiday for the Soul" is allowed, that is, you can eat everything you want and your stomach, but no more than twice a week from this phase for 1 eat.
Approximate menu of the "consolidation" phase of the Ducan Diet
Breakfast: Cotta beef steak, vegetable salad with 2.5 tablespoons.spoons of bran, natural coffee.
Lunch: mushroom saucepan, seafood salad, grapefruit.
Dinner: "wild" rice in vegetables, Dorada cooked in plastic wrap, green tea.
The fourth phase of the Dukan diet- "stabilization"
During this phase, two rules must be rigorously observed:
- daily reception of 3 tablespoons of oat bran;
- Conduct a "day of proteins pure" at least once a week.
All other dietary rules during the "stabilization" period do not limit and do not exclude the use of a variety of food products.
Approximate menu of the "Stabilization" stadium of the Dyukan diet
Breakfast: cooked turkey breast with vegetables, fruit salad, coffee.
Lunch: fish saucepan, "garden" of vegetables, soy soup.
Dinner: ricotta with yogurt, any fruit, herbal tea, oat bran.
Respect for the methodology of this diet must adhere to several months, but if necessary, its postulates can be taken as the main system of eating throughout life.The Ducan diet is diversified, easy to use and adopts by the body.In addition, by adhering to a diet, you can count not only on weight loss, but also on the cleaning of the body and leading to the norm of various types of metabolic disorders.Experts note the high efficiency of the Ducan diet, with the right approach to this power system, a weekly body weight can reach 3 to 5 kg.But this result is possible only with the full and clear implementation of all the rules of the methodology in all four phases.It should be noted that Ducan's diet, like all weight loss systems, has its advantages and disadvantages.
Duke Diets:
- The base of the Dukan diet are natural products, so you can safely call the safe diet;
- high efficiency of a diet, also with the refusal of the body of other diets;
- The positive emotional component: the diet is supported by an excellent motivation: excess weight begins to disappear from the first days and very quickly;
- Ducan's diet is not an aggressive and light diet, it is very suitable for lovers who eat deliciously;
- During compliance with the diet, the restrictions on eating are not imposed, both on a temporary basis (it is almost always allowed), and in terms of quantitative indicator;
- The simplicity of the diet allows you to observe its rules everywhere: at work, at home and on vacation.
- Disadvantages of the Ducan diet:
- During the correct diet for Ducan's diet, the ketone bodies are formed in the body.Keton bodies help reduce the desire to eat, which is a positive moment, but, in turn, can cause high fatigue during the first days of the diet;
- Ducan's dietary method is not sufficiently balanced, because a lack of various vitamins and trace elements could occur, which must be supplied and accepted in the form of vitamin-immigrant complexes;
- Since the Ducan diet diet has a significant lack of fat, dietician experts recommend consuming a small amount of vegetable fats.
- In addition, Ducan's disadvantages include the fact that his compliance is necessary to constantly cook food, and this is not always suitable for those who do not really like this activity.