For almost 20 years, world -class stars and ordinary women rent the diet of Dukan.The Duchess of Cambridge, Carol Middleton, Jennifer Lopez, Penelope Cruz - It is far from the whole list of eminent people that the great French nutritionist Pierre Ducan has helped to lose weight.But, at first glance, a simple diet has its own characteristics, which must be taken into account when compilation of a menu for each day.
Interesting!Pierre Ducan is a French writer and, in the past, a dietitian was born in 1941. In childhood, he dreamed of becoming art critic and had a talent in the visual arts.But the death of his mother radically changed Ducan's life, he entered the medical college, and after graduating, he practiced as therapist.
What is Ducan's diet
Ducan's diet was born in the late 90s of the last century.It took about 40 years to create it with a nutritionist, that doctors passed 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 closely limited.
Pierre Ducan believes that everyone has a unique supply of fatty cells.Men and women who have a lot of these cells are more likely to accumulate weight.And at get rid of extra pounds and maintain the results obtained, you should eat protein products.
Interesting!Pierre Dukan's worldwide fame came in 2000, after the release of his main book "I cannot lose weight".In terms of sales in France, she lost slightly against Harry Potter.
The Ducan diet rule is the passage of 4 stages, on each of which the body is prepared for a change in food, weight loss and the maintenance of the resulting result.But at the same time, it is not necessary to abandon your favorite products.The diet allows you to use More than 100 products.
Phase n ° 1 "attack"
The first most important step aimed at the training of motivation.In this phase, you can lose 5 to 10 kilograms.Adhering to a diet at the attack stage, no more than 10 days are allowed.And the less the excess weight, the faster the first phase ends.
So, if you plan to reset up to 5 kg, the scene lasts 1 to 3 days.With the excess weight volume of 5 to 10 kg, it will take a diet of 3 to 5 days, if more than 10 kg, you will have to attack 5 to 7 days.
At the first step, you should only eat certain products, with the minimum addition of salt to finished dishes.The volume of food is not limited, it is possible to eat a feeling of hunger each occurrence.
What products are included in the diet:
- LOOF OF MEAT: turkey, calf, rabbit, beef;
- waste: liver and beef poultry, beef tongue, kidneys and veal tongue;
- fish: Everything, including smoked, small-illuminous, fat;
- sea fruit;
- up to 2 yellows per day;
- Loof dairy products.
In reasonable quantities, the use of seasonings and spices is authorized.Mustard, dried green vegetables, pepper are allowed.From drinks, take coffee, tea, diet stake.
Phase N ° 2 "Cruise"
At 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, does not deteriorate.The duration of this step is determined individually - from 3 months to reach the desired weight.
The main principle of the second step is the alternation of protein products and vegetables.In order not to be confused, take only proteins for a day, the second day - vegetables.
What 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, with the exception of potatoes, corn, avocados, red and white beans, lentils, peas, olives and olives;
- Once a day, it is allowed to eat low -fat yogurt.
Phase n ° 3 "consolidation"
This phase is very important.It allows you to fix the result, so as not to return to the previous weight.Its duration is determined individually.On average, for each kilogram of thrown weight, you must keep 10 days of diet.If you have lost 15 kilograms, the duration of the third phase will be 150 days.
There are products from the first and second step.But the diet becomes richer, new products are added:
- Fried meat - up to 3 times a week;
- Bread with whole grains - no more than 2 slices per day;
- Low in fat cheese - up to 50 gr.per day;
- Fruits - Up to 200 gr.per day;
- Macarone - up to 220 gr.per day, but not more than 2 times a week;
- 2 uniform potatoes - a part of up to 150 gr.No time a week;
- Beans, lenses, peas, chickpeas - no more than once a week with a volume up to 100 g.
In the third stage, there are still no fast carbohydrates, but the menu becomes more diverse.
Phase N ° 4 "Stabilization"
The fourth final stage.You gradually come back to the usual diet.Of course, do not hide immediately on cakes and candies.Add 1-2 products daily and remember that the measure is important. Never take the supplement, Eat on a small plate, carefully chewing the food.
The fourth phase helps to return to your favorite products, but without forgetting the appropriate nutrition habits.
Contraindication
Before deciding to lose weight with Ducan's diet, be sure to read the list of contraindications:
- minor age;
- Pregnancy and lactation;
- kidney and liver diseases;
- drop;
- disturbed metabolism;
- Neurological problems.
This diet is not suitable for people of mental work and those who tend to frequent respiratory diseases.It is not recommended to start losing weight during the deficiency period in vitamins - spring and fall.
Additional food conditions
The ducan diet is only effective if several rules are observed:
- Eat A tablespoon of oatmeal and a half.Due to the large fiber content, they improve digestion and metabolism.
- Daily physical activity is important.Take the habit of using the elevator, but go up and go down the stairs.In the absence of contraindications Run, yoga, gymnastics.You must move around constantly.
- Follow your health.Remember that the proteins give a serious load on the kidneys, so listen to the body to avoid dysfunctions in their work.
- Drink a lot.This is an important rule of any diet.Drink a day at least 2 liters Fluids take into account coffee and tea.
Interesting!Pierre Ducan began to develop the diet after the visit of a patient.She complained about obesity and was ready to change the diet.But at the same time, the woman has set a condition - she is not ready to refuse meat.Dukan advised the patient to eat only varieties of weak meat and drink a lot of water.As a result, a woman lost 5 kilograms in a week.
The advantages and disadvantages of the ducan diet
Ducan's diet has many supporters and, conversely, enemies.And this is not surprising - the nutritionist has formed an innovative way of losing weight, which makes it possible not to reduce the parties and not to reduce the number of snacks per day.But opponents of the regime claim that it is simply a marketing decision, but in reality, the technique does not work.
The diet will depend or not on the individual characteristics of the body.And before the start of the "attack", we recommend that you familiarize yourself with the advantages and disadvantages of this diet.
The advantages of a diet
The advantages of Ducan's diet belong to:
- A tasty variety and nutrition, from the second phase.From the third step, the menu must include favorite products, with the exception of sweet dishes and flour.
- Great motivation.Already in the first phase, you will lose several kilograms.This motivates respect for nutritional rules.
- You cannot count the calories.Pierre Ducan calls not to calculate the calorie content of the dish in order to integrate into the authorized framework.In addition, he believes that such a technique is ineffective, because when returning to the usual table, the weight will return.
- You can eat at any time of the day without limiting yourself in the volume of the game.The protein products are very nutritious, so you cannot eat much physically.
Disadvantages of the diet
The diet's drawbacks include:
- A carbohydrate deficiency can lead to a decrease in mental capacities and a nervous overvoltage.
- An excess of protein negatively affects the kidneys, it is therefore contraindicated in the diseases of these organs.
Ducan Diet - Menu for each day
Consider the approximate menu for each day, taking into account the rules of each phase.You can regulate it yourself, but taking into account the rules described above.
Menu for 7 days in the "attack" phase
| Day | Breakfast | Dinner | Dinner |
|---|---|---|---|
| 1 | Omlet with turkey, tea | Fish soup with salmon, green tea | Aluminum -paper meat |
| 2 | Low content cheese | Veal soup with chicken egg, coffee | Cooked fish, green tea |
| 3 | Yaichitsa of 2 eggs, coffee | Fish coulters without onions | Oven cheese cakes, tea |
| 4 | Breads with sound, a piece of little salmon, coffee | Ears with cod, tea | Chicken fillet in the oven, tea |
| 5 | Omlet, tea | Breath of meat, black tea | Aluminum foil |
| 6 | Whole chalet cheese, tea | Soup with meat meatballs | Omlet, tea |
| 7 | Hard eggs, low kefir | Meat, cooked without vegetables, tea | Moux of cooked |
Menu for 7 days with the "cruise" phase
| Day | Breakfast | Dinner | Dinner |
|---|---|---|---|
| 1 | Omlet, tea | Aluminum paper meat, cucumber salad and pepper | Fish breath, tea |
| 2 | Low -fat chalet cheese, coffee | Fish soup with cod | Clubs with sound, kefir |
| 3 | Cheesons, coffee | The meat soup is assembled | Low -fat chalet cheese, green tea |
| 4 | Cabbage salad, tea | Aluminum foil cooked fish | 2 hard eggs, tea |
| 5 | Eggs with meat, coffee | Cottage cheese pan | Chicken fillet and vegetables stew |
| 6 | Low -fat chalet cheese, egg | Soup with meatballs, tea | Calmar vegetable magazines |
| 7 | Synniks, Kéfir | Meat with vegetables, tea | Omlet, 1 egg |
Menu for 7 days with the "consolidation" phase
| Day | Breakfast | Dinner | Dinner |
|---|---|---|---|
| 1 | Omlet with chicken, tea | Meat stew with vegetables | Boiled shrimp, 1 orange |
| 2 | Cottage cheese mass with apple, tea | Chicken soup with vegetables | Fruit |
| 3 | Whole chalet cheese, coffee | Soup with chicken meat meat, vegetable salad | Bay berries, tea |
| 4 | 2 hard eggs, tea | Breath of vegetables without vegetables | Shrimps with herbs |
| 5 | Eggs, strawberry smoothies | Fish with vegetable salad | Cottage cheese pan, tea |
| 6 | Cheesons, tea | Cooked beef liver with vegetables | Baked 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 | Dinner | Dinner |
|---|---|---|---|
| 1 | Omlet with chicken fillet, juice | Meat with vegetables and potatoes | Chicken rolls stuffed with vegetables, tea |
| 2 | Oatmeal with fruit, coffee | Meat breath, vegetable salad | Cooked with vegetable chicken ventricles, kefir |
| 3 | Buckwheat | Choice of pasta fish | Low -fat chalet cheese, tea |
| 4 | Corn porridge with milk | Meat in pots, tea | All fruit, juice |
| 5 | Omlet, tea | Cooked meat with vegetable -free aluminum foil | Chalet cheese with low fat content, kefir |
| 6 | Hard eggs, 1 apple | Fish with vegetables, tea | Cottage cheese pan with berries |
| 7 | Cheesons, coffee | Chicken with pasta or grain porridge | Pieces of fish cooked in vegetables and tomato sauce, juice |