Dyukan diet

Pierre Dukan is a French nutritionist with forty years of research in dietetics.In the early 1970s, he began working on the creation of a weight loss technique that could work for each patient, unimportant of 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 his system, who have managed to lose weight considerably, are calculated in tens of thousands in the world.To date, Pierre Dukan has published 19 books with a common account, which translate in more than 10 languages and are 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 must respect certain rules of nutrition throughout life.There are many clubs and forums in which food members of Ducan’s opinions and recipes exchange, as well as beginners who have decided to embark on weight normalization.

General principles of the Ducan regime

A slogan that helps promote the system - "eat as much as you wish", responds to the basic principle of the system.The portations are really not standardized, but the restrictions concern the products themselves, the service stations, the spices and the cooking method, which will always force you to a certain self-organization and the will.The first thing to do to all those who want to lose weight according to the Ducan method is to take a test on the official website to determine their perfect weight.

The duration of each step of weight loss will also be determined until the day.The test takes into account not only the simplest principles to determine the normal weight, such as the report of "Growth-Wes-Chirin of the wrist", but also more personal factors: what was the minimum and maximum weight, there are children and how many of them, how long, etc.individual characteristics of the body.

The Dukan diet consists of 4 parts - phases - each fulfills a strictly defined function in the process of standardization and stabilization of body weight: "attack", "cruise", "consolidation" ("fixation") and "stabilization".Despite the fact that weight loss reaches normal weight, as a rule, already between the second and third period of the diet, the last two phases are necessary to stabilize the weight and consolidate life -based eating habits.

For each phase, authorized and prohibited products are allocated, however, a product - oat bran - is compulsory for use at the first three stages per day.In addition, subject to Dukan's diet, it is necessary to reduce the consumption of salt as much as possible and increase the amount of water to 2 liters or more per day.This will help eliminate excess humidity from the body and speed up fat combustion processes.

Ducan's diet is built so as to organize significant weight loss in the first stage, then reach weight loss for 1 kg per week.On this basis, the entire weight loss system is built.This diet is strictly protein, which already becomes clear in the first stage.Protein products can be consumed almost without restrictions, but with fast fats and carbohydrates, you will have to separate almost completely - until the third phase.

This presents its drawbacks, which, as a rule, are not covered on dietary sites, and which we will speak a little later.In addition, a prerequisite for weight loss according to the Ducan system is an increase in physical activity, the minimum duration and intensity of which are determined at each stage individually.The brief designation of the basic principles of the Ducan method is as follows:

• Compilation of a personal weight loss diagram as a function of individual characteristics;
• The allocation of four diet periods, which cover both the period of standardization of the weight and its life control;
• Mainly a protein and protein-veteable diet;
• The long period of the diet, because this plan, although it can be used by people with an excess insignificant weight, is even more designed for patients with various degrees of obesity;
• Smooth weight loss - 1 kg per week;
• Alcohol, sugar, starchy products and sweet sugar content are completely prohibited;
• The presence of physical activity;
• Salt restriction;
• Daily use of oat sound;
• Foods without portion restrictions;
• The almost complete exclusion of fats and products that delay water at all stages of weight loss.

Now that we see the overall image of the Ducan method, the time has come to look more closely and understand the details.

How long will the diet last?

As mentioned above, an individual weight loss scheme can be calculated by passing the test on the official website.However, the approximate plan (depending on the number of kilograms you want to lose, and since the last phase will last life) will look 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 rapid lightning changes - it aims to maintain the result and prevent the weight of weight in the future.

The first phase.Attack

It is an exclusively protein phase, during which it is authorized to consume 72 protein products with low -fat content.It is the least long (from 2 to 10 days) and is mainly intended for such purposes:

• Give psychological momentum to weight loss, because during this period you can lose from 1.5 to 6 kg.This gives motivation and the ability to assess prospects, as well as to obtain the first compliments in the spirit of "You have pulled!"And "you look good", which is preparing for an additional struggle;
• Remove excess water.Many weight loss systems use this technique to obtain faster fat combustion.Water metabolism is associated with lipolysis (roughly, with fat metabolism and elimination of fat cell lipids), and the more quickly you get rid of excess water, the more you can get rid of excess fat;
• Configure the body and the psyche to a new long diet.

Authorized and prohibited products

• Meat: skinny, skinless and fat (and only the smallest fatty parts): calf, beef, rabbit, low -skin -free fatty poultry, rider is authorized with the exception of the file and anthrakot.Forbidden: Pork, Lamb, Duck and Goose.Lowfebs, you can use beef, veal, chicken and turkey liver, kidneys, tongue.A limited quantity of ham with low fat with a fat content of up to 4% is also authorized;
• Fish.Everything, without exception, is authorized, including oily varieties, caviar and milk;
• Crustaceans and molluscs, as well as non -salty and weak products in fat;
• Eggs.Proteins are authorized without restriction, but the yolks will have to limit 2 pc.per day;
• Small dairy products are allowed, but provided that the fat content is 0% or a little more.If you use dry milk, you should limit its consumption to 3 tablespoons.per day.

All products above must be prepared without using fat.It is very desirable to cook, cook and simmer, but you can fry them without oil in a saucepan with an anti-tail coating.Drinks and dishes additives, you can use the following:

• Drinks: Various teas are allowed, including plants, as well as coffee, pure water, diets and other food drinks;
• SAINS: all vinegar (apple, grapes, balsamic), soy sauce, lemon juice (authorized only in the form of sauce or seasoning; drink lemonade and there is a lemon), mustard is authorized in very moderate quantities (due to its ability to delay water), tomato paste without sugar and with a small amount of salt is authorized in a quantity of 2 TBSP.By day, olive or rapeseed oil - 1 teaspoon, paraffin oil - 1 tablespoon.(In no case do not heat and do not fry, when used, diluted with soda water 1: 1);
• Sweet: You can consume any success with zero calorie content.Another sweet blowing (glucose, fructose, agave syrup or corn syrup, sorbitol, etc.) is completely prohibited;
• Culinary additives: gelatin or agar-agar, chemical yeast, soda, yeast;
• Salt: 1 (or less) teaspoon without hill per day;
• Crab sticks: up to 8 pcs.per day;
• Cornishons: 2 small per day;
• Protein and cocktail powder - without restrictions (provided 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 1.5 tablespoons daily daily.Oat bran.

Characteristics of the first phase

• An 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 changes;
• Dry mouth.It is also associated with a protein diet.It causes the excretion of water and, therefore, certain symptoms of dehydration.In this case, simply take a bottle of water with you and drink in small portions.If after several days, the dry mouth remains or other alarming symptoms remains, it is worth interrupting the diet and consulting a doctor;
• In the first days, fatigue is possible, which is associated with low blood sugar;
• If your "attack" is 3 days longer, constipation and non -stomach pain are possible.If the pain becomes important, see a doctor.

The second phase.Cruise (work -study)

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

During the second phase, 28 vegetables are added to the diet and the rules concerning the additives are slightly weakened, and the number of sounds in the menu increases to 2 tablespoons.per day."Cruise" lies in the fact that you should alternate days of protein and protein and vegetables.Ducan recommends alternating these days, but you can choose another diagram for yourself, for example, 2 out of 2 or 3 in 3 days.

Authorized and prohibited products

• All products from the first phase are authorized;
• Among the vegetables, you can eat cucumbers, tomatoes, pepper, radishes, asparagus, fennel, patch beans, various onions, pumpkin, cabbage, celery, spinach, eggplant, enizhay, zucchini.In limited quantities, carrots and beets are allowed.You can also eat all kinds of green vegetables and certain nien vegetables;
• You can eat mushrooms;
• In addition, you can add 1 tablespoon to the diet.Ketchup or part of skimmed yogurt with fruit, as well as 1 tsp.Cocoa or corn starch.However, only the 2 of these products can be consumed per day;
• The list of authorized additives is reconstructed of lemon and zest, aromas without oil and sugar, cubes of broth with low power, candies and gum with Aspartam instead of sugar;
• Part of the vegetable oil is increased to 1 teaspoon;
• Tomato paste on proteins and vegetable days can be consumed without restrictions, in protein-no more than 1 tablespoon;
• Avocado, legumes (except patch 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.Wheat wheat with constipation;
• Dairy products, even low, must be limited up to 1 kg per day;

Compulsory additions

• The time of the compulsory aisle increases to 30 minutes per day;
• The daily part of oat sound increases 2 tablespoons;
• The consumption regime remains unchanged.

The phase is the third.Consolidation (consolidation)

This phase prepares you for normal nutrition and helps consolidate the result to avoid the return of weight.The duration of this phase is calculated according to a simple formula: the number of kilograms lost is multiplied by 10 days.Thus, if you have lost 36 kg, the duration of the consolidation phase will be approximately one year.In this phase, some culinary joys are authorized: parts of starchy dishes and start -up days.

The latter are called the "feast of the soul" and include a whole festive meal of aperitif, the first, the second and the dessert.During this meal, you can afford to eat absolutely all products.However, there are also their restrictions on the loading days, which will be considered below.The phase itself is conditionally divided in two.During the second half of the consolidation, the number of authorized loading days increased.

If in the first half of this phase, you can allow 1 portion of starchy products and a festive meal per week, then in the second period, the number of such double pleasures.During this period, you must determine one day a week, which will be loading protein, you will eat protein foods from authorized products in the "attack" phase.You must observe such a unloading for life in order to maintain the normal weight.

Authorized and prohibited products

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

• 2 pieces of whole grain bread;
• 40 g of solid cheese (with the exception of the melted goat and mold).In addition, cheese should not be larger than 40%;
• 1 Fruit of the size of a fist or a cup of berries, a slice of melon or watermelon.Avoid bananas, cherries, cherries, grapes, figs;
• In unlimited quantities, lamb, pork and bacon are authorized;
• The authorized quantity of vegetable oil increases to 1 tablespoon.

Rules for loading meals

• Do not take the supplement;
• Do not organize 2 days of a stretch starting;
• The meal must be composed of the first dish, the second dish, dessert and aperitif (wine and cheese).

Authorized starchy products

• Pasta.No more than 220 g.You can season the tomato paste or the sauce from fresh tomatoes with onions and spices.He is allowed to add a little parmesan to the pasta;
• Rice, wheat porridge, boulgour, couscous.No more than 200 g;
• Legal - beans, peas, chickpeas, lenses, etc.No more than 220 g;
• Potato.No more than 125 g.Only in a uniform or cooked in aluminum foil.

In addition, the dose of oat sound increases to 2.5 tablespoons, and the duration of walks should last at least 25 minutes per day.

Fourth phase.Stabilization

It is not so much a phase of a diet as a new lifestyle, because to avoid a weight of weight, you will need to forever change eating habits.Your new gastronomic rules look like this:

• One day a week there are proteins.Eat on the principles of "attack";
• Drink at least 2 liters of water per day;
• Walk at least 20 minutes a day;
• Refuse the elevator, the escalator and, if possible, public transport;
• Consume 3 tablespoons.Oat bran daily;
• Take care of any sport or physical activity.Among the variety of options, you can find what will certainly bring you not only advantages, but also pleasure: dance, hand fighting, gymnasium, race, swimming, etc.

What if there was a breakdown?

No one is immune to failure and minutes of weakness.You just followed a diet - then the guests with wine and cake came to you!You do not tolerate protein diets and hunger was simply unbearable.Or maybe you might not resist the boosting of the New Year.

Excuses can be found, but the fact remains - you fell and dared everything you had in the refrigerator or in the nearest store department.It is not a reason to throw a diet or start everywhere at first.You just have to "punish yourself" with additional restrictions, swear in tears that you do not repeat your mistakes and go to your goal.

• Whatever the phase, "punish" with 1-2 days of protein.If you fell at the "attack" stage, prolong it for 2 days;
• Limit salt consumption at least for 4 to 5 days;
• Increase the 2 -hour sleep time during the sleepless period;
• Walk at least one hour a day for 3-7 days, depending on the quantity you fell.

Ducan diet recipes

You don't have to suffocate on cereals and a boiled chest, as is the case while respecting many diets.In addition, amateur culinary specialists suffer from the fact that they cannot achieve their potential during weight loss.The followers of Ducan’s Diet, who do not like monotonous foods, have found hundreds of recipes and have adapted many dishes to the rules of their favorite diet!

Pancakes with sound

Ingredients:

• Oat bran - 2 tablespoons;
• Wheat wheat - 1 tablespoon;
• Soy isolate - 1 tablespoon;
• Egg - 1 pc.;
• Make bay leaf - 1 teaspoon;
• Sweetening - 4 tablets;
• Fact loble or kefir lifting - 2 TBSP;
• The flavor is optional.

Preparation:

Mix the ingredients, let them prepare for 15 to 20 minutes.Put a spoon on a dry anti-carré pan.Fry over low heat until cooked, not very brown.

Curd

In general, you can make them with any filling from the list of authorized products.You can even put some lean chopped meat and prepare a dish 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.Pull with a spoon the quantity required of mass of cottage cheese, form a "cake", put the garnish and pinch the edges, launch the ball for reliability.Cook in slightly salted water to surface, such as ordinary dumplings.

Zucchini stuffed with meat and cheese cottage

Ingredients:

• Zucchini-1-2 pcs.;
• Cottage cheese or Brynza Frite - 150 g;
• "Authorized" meat or minced meat from 250 g;
• Egg - 1 pc.;
• Garlic - 1 clove;
• Greens - 2 tablespoons;
• Salt and pepper - to taste, but as little as possible.

Preparation:

Carefully cut the zucchini tails - so that the correct cylinder is as much as possible.It is advisable to already choose zucchini even straight during the purchase.Using a knife and spoons, dispersed the zucchini core.Do it carefully so as not to pierce the skin.Finely chop the meat.Chop the zucchini pulp, salt, let stand 15-20 minutes and press the juice.

Mix the meat, zucchini pulp, Cottage / Feta cheese cheese, eggs and green vegetables.Salt.Carefully fill the zucchini with the resulting mixture.Put in a container or shape, bake for 20-30 minutes at a temperature of 200-220 degrees.If you have a mixture for the garnish, you can add 1 tablespoon.Bran and cook the meat dumplings in the skimmed yogurt with a soy sauce and spices.

A spoon of tar in the Dukanov diet

All kinds of sites talk a lot about the advantages of Ducan's methodology - and completely forget that it, like most regimes, has another side: contraindications and shortcomings.Since Dukan's diet is an expressed protein, all the drawbacks of these systems are inherent, including a possible violation of the hormonal background and chronic constipation.In addition, rapid carbohydrates, which are considered enemies in Figure 1, also serve as main fuel for the brain.

At the beginning, you can have inhibitance, drowsiness, deterioration of cognitive functions and moods.If you have problems with the digestive system, think twice.Before going to a protein diet, you must certainly consult a doctor who observes your illness or another competent specialist.Keep in mind that some hormones are also sensitive to protein in food.

If you have problems with pancreatic hormones or a pituitary gland, ask your endocrinologist for advice.In addition, Ducan's diet is not categorically suitable for pregnant women - it is not only capable of strengthening certain disadvantages inherent in this state, but also not balanced.During pregnancy and breastfeeding, if you are afraid of gaining weight, simply go to a healthy diet for pregnant women, which takes into account not only your weight problems, but also the needs of the fetus.

Ducan system: results and magazines

We talk a lot about the relevance of the use of oats.Among the members of the diet, there is even a joke that Ducan has earned less money to promote Bran as to sell 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 even 60 kg depending on the Ducan method.

And tens of thousands of followers slowly but surely lose kilograms of fat thanks to this diet at the moment.So, if you do not have contraindications for the diet of proteins and allergies to the sound of oats, but there is a perseverance, a desire to seek recipes "by Dukan" and to write your own culinary book, which will become your faithful companion in the fight for harmony, then perhaps this technique is your perfect choice.