Stone- The famous French doctor, who has developed a unique methodology for losing weight and stabilization of lost weight, is the most readable nutritionist in France.Pierre Dukan is the author of 19 books, including the bestseller "I don't know how to lose weight".All this is the result of 30 years of research and practice.Dyukan dietrecognized all over the world.
Ducan reasoning: "The human body effectively uses the calories of carbohydrates as" fuel ": like harmful" fast ", that is to say directly sugar, confectionery, etc., and useful" slow "-pasta made of difficult grades of wheat, potatoes, etc.In addition, the human body uses fats as a "fuel", but does not know how to use proteins.
Squirrels are well used by children's body during growth up to 17-18 years.The adult body uses body care proteins: for hair growth, skin renewal, red blood cells, etc., but does not know how to absorb proteins.When a person consumes a lot of protein, there are many loss of energy reserves of the body, which practically does not use protein in the funded sense, it only takes what is necessary to renew the body, therefore, a person consuming only protein foods does not gain weight.When I realized this, I realized that it was possible to give people the opportunity to eat freely, in normal quantities, without gaining weight.""
Dyukan dietIt consists of 4 phases: two phases for weight loss and two - in order to no longer gain weight.In the middle between the two phases, a person already reaches a normal weight.
The first phase is very short, lasted by two or three - up to seven days, the maximum, depending on the weight which must be lost.You can eat 72 products, very rich proteins, they are meat, fish, seafood, birds, eggs, lean ham, dairy products, yogurts, water.You can eat them as much as you wish.The duration of such a diet can be 2 to 4 days for those who want to lose a little, 7 days for very complete people.This is a very effective phase.At the end of the phase, people lose 1.5 to 4 kg.
In the second phaseDiet Ducan72 protein products are preserved and 28 vegetables are added: all green vegetables, tomatoes, cucumbers, etc.
Since there is no sugar and fat in these products, this food gives few calories.You can eat a lot, because there is no sugar and fat, from what a person consumes, half a waste.This transforms the metabolism of people who tend to gain weight, so that the amount of food consumed does not play a role.
- The speed of getting rid of excess weight at the second stage is 1 kg per week.For example, a woman must lose 10 kg.Its first phase will last 4 to 5 days, at the same time, it will lose 1.5 kg.Then she loses one kilogram per week, so in 8 weeks, she lost 8 kg.If you have to lose 15 kg, add 5 weeks to the previous diagram 5 weeks.
Ducan's reasoning "a little or many people at this stage eats a little or a lot - it's almost the same thing.The body only takes what it needs, and all superfluous - it does not treat and does not assimilate, because it does not know how to do it.Set of products, which is well known to us.
It ends the first stepDiet Ducan, aimed at losing weight, and the stadium begins, also comprising two parts, aimed at no longer gaining weight.The problem with overweight in the world occurs precisely because anyone can lose weight, but only a microscopically small part of those who have lost weight can maintain what has been achieved.A few years later, the addition started again.When the weight returns, the body becomes less sensitive to diets.To solve this problem, the consolidation phase is used.It is a transitional stage between a strict diet and the moment when there is no diet.
The 100 products are kept in the consolidation phase- This is the basis of food for life.During this phase, two types of fruit per day are added, 2 pieces of bread, a portion of cheese, twice a week, you can add rice, pasta, lenses and two festive dinners when you can eat a snack, a main dish, a dessert, drink a glass of wine.The candies are returned in the third phase, but for the diet to be active, it must keep up to the rate of 10 days for each lost kg.If a person lost 5 kg, the third phase will last 50 days, 10 kg - 100 days.When this phase has passed, you can go to the fourth phase.
During the fourth phaseDiet DucanIt is important to follow the three rules:
- One day a week to return to the first step (72 protein products);
- Walk at least 20 minutes a day;
- Use 3 tablespoons of oat sound.It is a product of cereals, completely natural, coarse, not transformed, which protects from a set of overweight.
The rest of the time you can eat food.The fourth step lasts all his life.
- The consumption of purely protein natural products gives amazing results of weight loss.
- The alternation of purely protein days with a protein vegetable allows you to gradually reach the right weight.
The main rule of long -term weight stabilization is based on a simple but necessary degree of safety: in order to maintain the perfect weight, it is necessary to adhere to the rest of the only day of protein per week.
According to Dukan, one of the keys to successful weight loss is to establish an ideal individual weight.It is not necessarily weight (or even size), what a person would like to have the most for aesthetic reasons.The ideal weight must correspond to many parameters taking into account growth, age (every decade, there is an increase in the weight of a woman), a family history of fat, the history of weight and weight problems (the difference between the smallest and the largest weight in adulthood).
The concept of normal weight according to this system is calculated according to a complex formula, taking into account individual indicators.
Dyukan's diet.How to eat!
The first phase
To startDiet DucanThe short phase of "attacks", during which you can only eat protein foods - meat, fish, eggs and low dairy products.
It is very important to drink a large amount of water, at least one and a half liters.During this phase, you can eat at any time and in any authorized amount of products.
Products of the first phase
- Lent beef, calf, rabbit (excluding - pork, lamb).The meat can be cooked in any form, but during frying, you cannot use oil and sauces.
- Chicken and turkey, skinless (excluded - goose, duck, chicken wings).
- Lent ham.
- Beef liver, chicken.
- Every fish is boiled, grilled or steamed.
- All crustaceans and molluscs.
- Up to two eggs per day.With an increase in cholesterol, no more than 3 to 4 yellows per week.Protein - without restrictions.
- Low dairy products.Natural yogurts (to improve the taste, you can with the addition of coconut, vanilla, lemon).Fruit yogurts should be limited to 2 per day.
- Sugar substitute (cannel or other), vinegar, spices, seasoning, garlic, onions, stems, salt (in small quantities), lemon juice (like addition), mustard.
Recommended
- Eat 1.5 tablespoons of oat flour branches per day.
- Make a daily walk for 20 minutes.Devote time to physical exercises.
Oats - an important componentDiet Ducan
OVSYANKA accompanies the whole diet and becomes one of the main components after its completion.Brans of oatmeal are rich in sugar and protein, they absorb water in the intestines, increasing their size by 20 times.It helps to feel full.Ovsyanka is also useful for heart work and helps constipation (which can occur in the first stages of the diet).
The second phase
The phase consists of two diet variables.The days of pure protein alternate over the days when you can eat an unlimited number of vegetables supplementing meat, fish, poultry and low fat dairy products.The phase can last until a person reaches optimal weight.
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- You can eat so many vegetables and at any time.But if you need to lose weight faster, it is better to eat only when you feel hunger.
- Carrots and beets are also authorized, but due to the presence of starch, consumption must be limited.
- The following starchy products are excluded - potatoes, rice, cereals, peas, beans, lenses and lawyers.
Second phase rules
- One - five days of pure protein (as in the "attack" phase) alternate with one to five days, when vegetables are added to the protein.
- The consumption of its increases to 2 tablespoons per day.
- The daily walk increases to 30 minutes.
- It is necessary to drink at least 1.5 liters of clean water per day.
The third phase.Consolidation
During this phase, you can eat any amount of protein and vegetables, while other products are added.
Third phase rules
- Fruits are added (excluded - bananas, grapes, cherries, dried fruits, nuts).
- You can add two pieces of rye bread and 40 g of hard cheese per day (excluded - cheese with mold, sweet cheese and goat milk cheese).
- You can add products containing starch (twice a week) to the diet, such as 225 g of pasta with tomato sauce (sauces and creamy sauces excluded containing oil), 225 g of couscous, bulgura or panical, lentils, beans and potatoes (all without oil).
- The range of meat is developing, several times a week, you can include lamb, pork and bacon in food.
When you visit a restaurant or guests, choose dishes corresponding to your program.
If there is a violation of the regime, adhere to the following tactics - four days:
- There are only proteins.
- Limit salt intake (to reduce the risk of water retention in the body).
- Increase water consumption at 2 liters per day.
- Sleep more than usual.
- Walk an hour every day.
The fourth phase.Stabilization
In the fourth and last phaseDiet DucanThe body extracts from the food each caloric it needs.But, as the practice shows, the probability of weight yield remains if you do not respect the rules of this diet.
The rules of the fourth phase
- Back to normal food (the best nutrition is an unlimited amount of protein and vegetables, once a day - fruit, two pieces of rye bread, a piece of cheese, two products containing starch).
- One day of the week throughout life is only proteins.
- Drink at least two liters of water.
- Make daily walks for at least 20 minutes.
- Try to forget the elevator and the mechanical stairs.The climb and the descent on the stairs spend calories.
- Each day, eat 3 tablespoons of oat sound.Adher your rule all your life.
Remember that sports and movements are allies in the fight against excess weight!
Attention!On the question of whether you are suitableDyukan diet, it is worth consulting a doctor!Diet's recommendations (in particular from the "First phase" section. Attack ") are designed for healthy people.