Pierre Dukan is a French nutritionist with experience in investigation of forty years in dietary.In the early 1970s, he began working on the creation of a weight loss technique that could work for each patient regardless of the problems that caused obesity.
After the publication of the book "I don't know how to lose weight" (however, it was not the first), World Glory arrived in Dukan.The followers of their system, who managed to lose weight significantly, are calculated in tens of thousands worldwide.To date, Pierre Dukan has launched 19 books with a common account, which translate into 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 adhere to certain rules in nutrition throughout life.There are many clubs and forums in which the adherents to food in Ducan exchange opinions and recipes, as well as beginners, beginners who decided to embark on the path of standardization of weight.
GENERAL PRINCIPLES OF THE DUCAN DIET
A slogan that helps promote the system: "Eat as much as you want", meets the basic principle of the system.The portations are not really normalized, but the restrictions refer to the products themselves, the service stations, the spices and the cooking method, which will still require certain self -organization and willpower.The first thing to do to everyone who wants 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 stage of losing weight until the day will also be determined.The test takes into account not only the simplest principles to determine the normal weight, such as the relationship between the "wrist growth-chirine", but also the most personal factors: what was the minimum and maximum weight, are there children and how many of them, how long they have a weight gain, etc.Such "meticulous" helps calculate an individual scheme and determine the physical type and the individual characteristics of the body?
Dukan's diet consists of 4 parts, phases, each of which performs a strictly defined function in the process of standardization and stabilization of body weight: "attack", "cruise", "consolidation" ("fixing") and "stabilization".Despite the fact that the loser weight 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 the eating habits based on life.
For each phase, allowed and prohibited products are assigned, however, a product, oat bran, is mandatory for use in the first three daily stages.In addition, subject to Dukan's diet, it is necessary to reduce salt consumption as much as possible and increase the amount of water to 2 or more liters per day.This will help eliminate excess humidity from the body and accelerate fat burning processes.
Ducan's diet is built in such a way that organizing significant weight loss in the first stage, and then achieving weight loss for 1 kg every week.According to this, the entire weight loss system is built.This diet is strictly protein, which already makes it clear in the first stage.Protein products are allowed to consume almost without restrictions, but with fast fats and carbohydrates it will have to separate almost completely, until the third phase.
This has its inconveniences, which, as a rule, are not covered in dietary sites, and of which we will talk a little later.In addition, a previous requirement to lose weight according to the Ducan system is an increase in physical activity, whose minimum duration and intensity is determined at each stage individually.The short designation of the basic principles of the Ducan method is as follows:
- Compilation of a personal scheme of losing weight depending on the individual characteristics;
- The allocation of four diet periods, which cover both the period of standardization of the weight and their life control;
- Mainly protein and vegetable protein diet;
- The long duration of the diet, since this plan, although it can be used by people with an insignificant excess of weight, is even more designed for patients with varying degrees of obesity;
- Soft weight loss - 1 kg per week;
- Alcohol, sugar, starch products and sweet fruits with a high sugar content are completely prohibited;
- The presence of physical activity;
- Salt restriction;
- Daily use of oat bran;
- Food 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 general image of the Ducan method, the time has come to take a closer look and understand the details.
How long will the diet last?
As mentioned above, you can calculate an individual weight loss scheme when passing the test on the official website.However, the approximate plan (depending on how many kilograms you want to lose, and since the last phase lasts life) will be seen:
- 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 rays changes, it is intended to maintain the result and prevent the weight requirement in the future.
The first phase.Stroke
This is an exclusive protein phase, during which it is allowed to consume 72 low -fat protein products.It is the least long (from 2 to 10 days) and is mainly intended for such purposes:
- Give a psychological impulse to weight loss, since during this period you can lose 1.5 to 6 kg.This gives motivation and the ability to evaluate perspectives, as well as obtain the first fulfilled in the spirit of "You stopped!"And "you look good", which is established to fight more;
- Remove excess water.Many weight loss systems use this technique to achieve faster fat burning.Water metabolism is associated with lipolysis (more or less, with fat metabolism and the elimination of fat cell lipids), and the faster they get rid of excess water, the faster you will have the opportunity to get rid of excess fat;
- Configure the body and psyche in a new long diet.
Allowed and prohibited products
- Meat: lean, without skin and fat (and only the less fatty pieces): veal, beef, rabbit, poultry low fat without skin, the rider is allowed with the exception of the part of the file and Anthrakot.Forbidden: pork, lamb, duck and goose.From spoils, you can use beef, veal, chicken and turkey, kidneys, tongue.A limited amount of lion ham with fat content of up to 4%is also allowed;
- Fish.Everything, without exception, is allowed, including fatty varieties, caviar and milk;
- Crustaceans and mollusks, as well as products without salt and low fat;
- Eggs.Proteins are allowed without restriction, but 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 your consumption to 3 tablespoons.per day.
All previous products must be prepared without the use of fats.It is more desirable to bake, cook and cook over low heat, but can fry them without oil in a pan with anti -bastton coating.From drinks and additives to dishes, you can use the following:
- Drinks: several teas are allowed, including herbal, as well as coffee, pure water, diets and other dietary drinks;
- You greet: any vinegar (apple, grapes, balsamic), soy sauce, lemon juice (allowed only as sauce or seasoning; lemonade and there is lemon), mustard is allowed in very moderate quantities (due to its ability to delay water), sugarless tomato paste and with a small amount of salt is allowed in a amount of 2 tablespoons.per day, olive oil or rapes - 1 coffee spoon, paraffin oil - 1 tablespoon.(In no case does it warm up and do not fry on it, when used, diluted with soda water 1: 1);
- Sweet: You can consume succiotor with zero calorie content.Other sweet blows (glucose, fructose, agave syrup or corn syrup, sorbitol, etc.) is completely prohibited;
- Culinary additives: gelatin or agar-water, baking powder, sodium, yeast;
- Sal: 1 (or less) coffee spoon without a hill per day;
- Crab: up to 8 pcs.per day;
- Cornwords: 2 small per day;
- Powders and protein cocktails, without restrictions (provided they are low or completely low).
Mandatory 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;
- Coma daily 1.5 tablespoons.oat bran.
FIRST PHASE CHARACTERISTICS
- The unpleasant smell is possible of 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 is changing;
- Dry mouth.It is also associated with a protein diet.It causes water excretion and, as a result, some symptoms of dehydration.In this case, just carry a bottle of water and drink in small portions.If after several days his mouth remains or other alarming symptoms, it is worth interrupting the diet and seeing a doctor;
- In the first days, fatigue is possible, which is associated with a low blood sugar level;
- If your "attack" is longer of 3 days, then constipation and non -stomach pain are possible.If the pain becomes significant, consult a doctor.
The second phase.Cruise (alternation)
This phase lasts an average of two months to six months.It is also associated with the use of mainly protein products.During this time, you, as planned, will reach your perfect weight.It only remains to consolidate the result and educate the correct food behavior for the rest of life.
During the second phase, 28 vegetables are added to the diet and the rules with respect to the additives are slightly weakened, and the bran number in the menu increases to 2 tablespoons.per day."Cruise" is in the fact that you have to alternate proteins and days of proteins and vegetables.Ducan recommends alternating these days through one, but you can choose another scheme for you, for example, 2 or 3 in 3 days.
Allowed and prohibited products
- All products of the first phase are allowed;
- From vegetables, you can eat cucumbers, tomatoes, pepper, radish, asparagus, fennel, patch beans, several onions, pumpkin, cabbage, celery, spinach, eggplants, Enizhay, zucchini.In limited quantities, carrots and beets are allowed.You can also eat all kinds of vegetables and some vegetables with necra vegetation;
- You can eat mushrooms;
- In addition, you can add 1 tablespoon to the diet.Ketchup or a yogurt skim portion with fruits, as well as 1 teaspoon.cocoa or corn starch.However, only any of these products can be consumed per day;
- The list of allowed additives is replenished with lemon and its zest, aromatizers without oil and sugar, low -power broth cubes, sweets and rubber with aspartam instead of sugar;
- A portion of vegetable oil is increased to 1 teaspoon;
- Tomato paste in protein and vegetable days can be consumed without restrictions, in protein-not more than 1 tablespoon;
- Avocado, legumes (except for patches beans), corn, potatoes, olives and olives, all kinds of cereals and, of course, pasta;
- Artichokes can be consumed moderately;
- It is allowed to eat 1 tablespoon.wheat bran with constipation;
- Dairy products, even low in fat, must be limited up to 1 kg per day;
Mandatory additions
- The mandatory alley time increases to 30 minutes a day;
- The daily portion of oat bran increases to 2 tablespoons.
- The drinking regime remains unchanged.
The phase is the third.Consolidation (consolidation)
This phase prepares it for normal nutrition and helps consolidate the result to avoid weight performance.The duration of this phase is calculated according to a simple formula: the number of lost kilograms is multiplied by 10 days.Therefore, if you have lost 36 kg, then the duration of the consolidation phase will be approximately one year.In this phase, certain culinary joys are allowed: portions of starchy dishes and starting days.
The latter are called the "soul party" and include a complete festive meal, the first, second and dessert.During this meal, you can afford to eat absolutely any product.However, there are also your restrictions on load days, which will be considered below.The phase itself is conditionally divided by half.During the second half of the consolidation, the number of loads allowed increases.
If in the first half of this phase you can allow 1 portion of starch products and a festive meal per week, then in the second period the number of such pleasures is doubled.During this period, you must determine one day a week, which will be the delivery of proteins, will eat protein foods of the products allowed in the "attack" phase.You must observe such discharge of life to maintain normal weight.
Allowed and prohibited products
In addition to the products present in previous phases, they are also added to the daily diet:
- 2 pieces of whole bread;
- 40 g of solid cheese (except the melted, goat and mold).In addition, cheese should not be fatter 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 allowed;
- The allowed amount of vegetable oil increases to 1 tablespoon.
Rules to load meals
- Do not take the supplement;
- Do not organize 2 days of starting;
- The food must consist of the first dish, the second course, dessert and appetizer (wine and cheese).
Allowed starch products
- Pasta.No more than 220 g.You can season with tomato paste or fresh tomato sauce with onions and spices.It is allowed to add some Parmesan to the pasta;
- Rice, wheat porridge, bulgur, cuscous.No more than 200 g;
- Legumes: beans, peas, chickpeas, lentils, etc.No more than 220 g;
- Dad.No more than 125 g.Only in a uniform or baked in aluminum foil.
In addition, the dose of oat bran increases to 2.5 tablespoons, and the duration of the walks should be at least 25 minutes a day.
Fourth phase.Stabilization
This is not so much a phase of diet as a new way of life, since to prevent a weight requirement, eating habits will have to change forever.His new gastronomic rules sound like this:
- One day a week is protein.Comma about the principles of "attack";
- Drink at least 2 liters of water per day;
- Walk at least 20 minutes a day;
- Reject the elevator, the mechanical ladder and, if possible, public transport;
- Consume 3 tablespoons.Oats daily;
- Take care of any sport or physical activity.Among the variety of options, you can find what will undoubtedly provide not only benefits, but also pleasure: dance, hand combat manual, gym, race, swimming, etc.
What to do if there was a breakdown?
No one is safe from failures and minutes of weakness.You just made a diet, and then the guests with wine and cake came to you!It does not tolerate protein diets, and hunger was simply unbearable.Or maybe you couldn't resist the excess of the new year.
You can find excuses, but the fact remains: you fell and dared everything you had in the refrigerator or in the candy department of the nearest store.This is not a reason to launch a diet or start for the entire principle.You only need to "punish" it with additional restrictions, swear that you do not repeat your mistakes and continue your goal.
- Regardless of the phase, "punish" itself with 1-2 days of protein.If you fall in the "attack" stage, extend it for 2 days;
- Limit salt consumption to a minimum for 4-5 days;
- Increase sleep time for 2 hours during the insomnia period;
- Walk at least an hour a day for 3-7 days, depending on how much it fell.
Ducan diet recipes
He does not have to drown with cereals and a boiled sinus lean, as is the case during the observance of many diets.In addition, amateur culinary specialists suffer greatly the fact that they cannot realize their potential during weight loss.Ducan's diet followers, who do not like monotonous food, came up with hundreds of recipes and adapted many dishes to the rules of their favorite diet!
Panques with bran
Ingredients:
- Oatmeal - 2 tablespoons;
- Wheat bran - 1 tablespoon;
- Soy isolated - 1 tablespoon;
- Egg - 1 PC.;
- Baking powder - 1 teaspoon;
- Sweetener - 4 tablets;
- Limitations or low -fat kefir - 2 tablespoons;
- The taste is optional.
Preparation:
Mix the ingredients, let them prepare for 15-20 minutes.Put a spoon in an anti -palo pan.Fry over low heat until it is cooked, not very golden.
Cuajada meatballs
In general, you can do them with any filling of the list of allowed products.You can even put some lean minced meat and make a dish similar to meatballs.
Ingredients:
- 250 g of cottage cheese;
- 2 tablespoons.corn starch;
- Egg;
- Salt to taste;
- The filling is optional.
Preparation:
Mix the ingredients.Show the required quantity of cottage cheese, form a "cake", place the filling and pinch the edges, roll the ball to obtain reliability.Cook in slightly salty water for the surface, such as ordinary meatballs.
Zucchin
Ingredients:
- Zucchini-1-2 PCs.;
- Castel or Brynza fried cottage cheese - 150 g;
- "Allowed" meat or minced meat - 250 g;
- Egg - 1 PC.;
- Garlic - 1 nail;
- Greens - 2 tablespoons;
- Salt and pepper: to taste, but as little as possible.
Preparation:
Cut the zucchini tails carefully, so that the right cylinder gets as much as possible.It is advisable to choose even direct zucchini and during the purchase.With the help of a knife and spoons, they disperse the zucchini core.Do it carefully so as not to break the skin.Finely pile the meat.Cut the zucchini pulp, salt, let stand for 15-20 minutes and press the juice.
Mix the meat, zucchini pulp, cottage cheese/cheese, egg and vegetables.Sal. Carefully fill the zucchini with the resulting mixture.Put a container or shape, bake for 20-30 minutes at a temperature of 200-220 degrees.If you have a mixture for the filling, you can add 1 tablespoon.Bran and Bake the meatballs with scarce yogurt with soy sauce and spices.
An tar spoon in Dukanov's diet
All kinds of sites talk a lot about the advantages of Ducan's methodology, and completely forget that she, like most diets, has another side: contraindications and deficiencies.Since Dukan's diet is an expressed protein, all the disadvantages of such systems are inherent to it, including a possible violation of the hormonal background and chronic constipation.In addition, rapid carbohydrates, which are considered enemies of Figure No. 1, also serve as the main fuel for the brain.
At first, it can have inhibition, drowsiness, deterioration of cognitive functions and moods.If you have any problem with the digestive system, think twice.Before changing to a protein diet, you should definitely consult a doctor who observes your illness or other competent specialist.Note that some hormones are also sensitive to proteins in the diet.
If you have problems with pancreatic hormones or a pituitary gland, look for advice for your endocrinologist.In addition, Ducan's diet is not categorically adequate for pregnant women, it is not only able to strengthen some inconveniences inherent in this state, but is not balanced either.During pregnancy and breastfeeding, if you are afraid to gain weight, simply go to a healthy diet for pregnant women, which takes into account not only their weight problems, but also the needs of the fetus.
Ducan System: Results and reviews
There is a lot of talk about the suitability of the use of oatmeal.Among the followers of the diet, there is even a joke that Ducan did not earn less money in the promotion of 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 according to the Ducan method.
And tens of thousands of followers slowly but surely lose kilograms of fat thanks to this diet at this time.So, if you do not have contraindications for the protein diet and allergies to the oat bran, but there is perseverance, a desire to look for recipes "in Dukan" and elaborate its own culinary book, which will become your faithful partner in the struggle for harmony, then perhaps this technique is your perfect choice.