The Diet of the French Nutritionist Pierre Dukan Is Perhaps One of the Most Popular Diets Boths in Our Country and in the World.Pierre Dukan's diet, invented in the late 90s of the last century, Pierre Dukan's diet instantly won the love and trust of hundreds of thousands of sides around the world.The essence of Ducan's diet is simple: as little carbohydrate as possible, as much protein as possible.The author of the diet of the diet of the diet of a primitive Hunter and Collector.According to Peter Dukan, our body and especially the need for basic foods have not changed when the main food source was collected by women and edible roots and mineral meat of men.However, other products that form the basis of sugar, white flour and a modern person's diet were not familiar with primitive ancestors.And now, when we go to the usual diet, we earn fat, get fat and get sick.Pierre Dukan's diet was built to bring the diet to “natural, and thus forces the body to remember the times when the muscles are strong and the fat layer is thin.
The Beginning of Ducan Diet
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”, where the weight dropped with a diet returns back.Moreover, it is assumed that already in the middle between the two phases the weight should.Where to start Ducan's diet?The easiest way is from the first stage of two to seven days.
On the contrary;Short time, the first stage of Ducan's diet, so -adlı attack is very effective: After that, more than 4 kilograms are lost.
Then, the second stage, whose purpose is to stabilize weight loss, follows the longer alternative.If everything goes right, in the second stage of Ducan's diet, about one kilogram disappears per week.The duration of this stage is calculated separately, depending on how much a person wants to lose weight with the help of Dukan's diet.
The third stage of Ducan's diet aims to correct the result.The duration is calculated according to a simple formula: a 10 -day diet because each kilogram drops.Let's say, if 10 kilograms dropped, the third stage will last 100 days.
After the end of the third stage, the final stage of Ducan's diet begins, the fourth stage that lasts all his life.But don't be afraid: In the fourth stage of the diet, you must return to a solid product set only one day a week.The rest of the time is important to eat oat bran every day, drink enough water and walk at least 20 minutes every day.
Depending on the Ducan field, as a result of the “re -programming” that occurs using attacks, the body is directed 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 for lifestyle, height, age and other parameters.
Stages of Ducan's Diet
For this reason,The first stage of Ducan diet- attack - allows you to see the first results of the diet a few days after starting.During the attack, it is important to use 1.5 tablespoons of oatmeal a day, walking at least half an hour a day on foot and making sure you drink 1.5-2 liters of water.As for the products that can be eaten in the first stage of Dukan's diet, it is the basic protein food.Protein products with low -fat and carbohydrates can be consumed in almost unlimited amounts.Furthermore, in the first stage of Ducan's diet, it is allowed to consume protein -free products, but almost no carbohydrates and fats - first of all, of course, various drinks.In the first stage of Dukan's diet, 72 products with high protein content are permitted: so much products that allow you to relax a diet for almost every person who does not even tolerate food restrictions.
The second stage of Ducan Field Diet, "Alternative" should balance the result.At this stage, vegetables are added to protein products (except for starch - for example potatoes, corn).Both vegetables and products with high protein content can be eaten in almost unlimited quantities, most importantly, observe the principle of change: one day, the protein products exclusively eat in the second protein with vegetables.You still need to eat daily oatmeal - at this stage there are already two tablespoons per day.In general, Ducan Oatmeal is one of the main products.There are too many proteins in oat bran, helping to maintain a feeling of satiety, useful for the heart and also promotes intestinal motility.In the second stage of the diet, it is important to drink clean water up to two liters per day and to separate at least half an hour a day.DuringThe third stage of the dietYou can eat unlimited amounts of protein and vegetables, and add some fruit and dairy products.Here are the basic rules of the third stage of Ducan's diet:
- You can eat fruit except bananas, grapes, cherries, dry fruits and nuts;
- You can eat two rye bread and 40 g of cheese every day;
- You can eat pasta with tomato sauce twice a week, 225g pieces, lentils, beans and potatoes (all lean);
- You can add lamb, pork and bacon to a diet several times a week.
We remind you how much the duration of Ducan's diet depends on how much weight a person loses in the process: each is lost kilograms “cost” 10 days diet.
The fourth stage of Ducan dietIt means return to the usual type of diet, but there are some rules that need to be followed by those who do not want to lose the results.Here are the rules of the fourth stage of Ducan's diet:
- There are only protein foods once a week;
- For at least two liters of water per day;
- Walk for at least 20 minutes a day;
- There are three spoons of oat bran every day.
Dyukan's Diet: Products and Recipes
The list of products permitted by Ducan diet is quite wide and diverse to combine a complete and rich menu.In fact, the menu is quite diverse every day with Ducan's diet.
In other words, the products allowed in the first stage of Dukan's diet are as follows:
- Lean beef, beef, rabbit;
- Chicken and Türkiye, without skin;
- Lean ham;
- Liver liver, chicken;
- Any fish: boiled, grilled or steamed
- Any shell and molluscly;
- up to two eggs per day;
- Low -fat dairy products, natural yogurts;
- Sugar substitutes, vinegar, spices, spices, garlic, onion, rods, salt (small amounts), lemon juice (such as additives), mustard.
The second stage of the diet of Ducan's diet is the same as the permissible products are in the same place, as well as vegetables are added: artichoke, asparagus, eggplant, tomatoes, turnip, broccoli, colorful or brussels, celery, hike, zigzag, pets, pepkin, pepk, pepk, pepk, Pepk, PEPK, Pepk, Pepk.Leaf salads, lambs, soybeans, spinach.
As a rule, the recipes for the Ducan diet are quite simple: the main rule is less carbohydrate and sugar as possible, and as much protein and vegetable as possible.Thus, you can modernize the usual recipes, make new ones, or prepare enough ones on the network.
How to calculate the weight of the Ducan diet
You can use a simple formula to calculate the weight with Ducan's diet: you need a 2 -day attack, 15 days change and 50 - fixing to lose the first 5 kg.The next 5 kg, 1 day attack, 35 - alternative and another 50 - adds fixing.Of course, these recommendations to calculate weight are approximately and depend on the individual characteristics of the body.
Ducan's diet
Dyukan's diet has its own contraindications.Therefore, adherence to this food plan is not recommended for people with kidney disease, liver, metabolic disorders, gouts.In addition, Ducan's diet is not suitable for pregnant and nursing women and those who are not yet 18 years old.