For almost 20 years, world class stars and common women praise Dukan's diet.The Duchess of Cambridge, Carol Middleton, Jennifer López, Penelope Cruz: this is far from the entire list of eminent people that the great French nutritionist Pierre Ducan helped lose weight.But, at first glance, a simple diet has its own characteristics, which must be taken into account when compiling 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 an art critic and had a talent in the visual arts.But his mother's death radically changed Ducan's life, he entered the Faculty of Medicine, and after graduation he practiced as therapist.
What is Ducan's diet?
Ducan's diet was born at the end of the 90s of the last century.He took about 40 years to create it with a nutritionist, that doctors spent 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 many of these cells are more likely to accumulate weight.AND get rid of the extra kilos and maintain the results achieved, you need to eat protein products.
Interesting!Pierre Dukan's world fame came in 2000, after the launch of his main book "I can't lose weight."In terms of sales in France, he lost slightly against Harry Potter.
The Ducan diet rule is the 4 -stage passage, in each of which the body is prepared for a change in the diet, losing weight and maintaining the resulting result.But at the same time, it is not necessary to give up their favorite products.The diet allows us to use More than 100 products.
Phase No. 1 "Attack"
The first most important stage, aimed at the formation 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 excess weight, the faster the first phase ends.
Then, if you plan to restore up to 5 kg, then the stage lasts 1-3 days.With the volume of excess weight of 5 to 10 kg, it will take a diet of 3 to 5 days, if more than 10 kg, then you will have to attack 5 to 7 days.
In the first stage, you must eat only certain products, with the minimum addition of salt to the finished dishes.The volume of food is not limited, it is possible to eat with each appearance of a feeling of hunger.
What products are included in the diet:
- Meat: turkey, veal, rabbit, beef;
- offal: Birds of liver corral and beef, meat tongue, kidneys and veal tongue;
- fish: Anyone, including smoked, small, bright fat;
- seafood;
- Up to 2 yolks per day;
- Milk products.
In reasonable quantities, the use of condiments and spices is allowed.Mustard, dry vegetables, pepper are allowed.From drinks, drink coffee, tea, diet stake.
Phase No. 2 "Cruise"
In the second stage, active weight loss occurs.Thanks to the first phase, the body will prepare for a protein diet, so during the "cruise" it is not deteriorated.The duration of this stage is determined individually, from 3 months to achieve the desired weight.
The main principle of the second stage is the alternation of protein products and vegetables.Not to be confused, take only proteins for one 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;
- fungus;
- Celery and all other vegetables, except potatoes, corn, avocados, red and white beans, lentils, peas, olives and olives;
- Once a day, you are allowed to eat low -fat yogurt.
Phase No. 3 "Consolidation"
This phase is very important.It allows you to fix the result, not to return to the previous weight.Its duration is determined individually.On average, for every kilogram of discarded weight, you must keep 10 days of the 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 stage.But the diet becomes richer, new products are added:
- fried meat: up to 3 times a week;
- Integral grain bread: no more than 2 slices per day;
- Low fat cheese - up to 50 gr.per day;
- Fruits - up to 200 gr.per day;
- Macarona - up to 220 gr.per day, but no more than 2 times a week;
- 2 potatoes in the uniform: a portion of up to 150 gr.No more than 1 time per week;
- Bean, lentils, peas, chickpeas: no more than 1 time per week with a volume of up to 100 g.
In the third stage, there are still no fast carbohydrates, but the menu becomes more diverse.
Phase No. 4 "stabilization"
The fourth final stage.Gradually returns to the usual diet.Of course, do not immediately go out on cakes and sweets.Add 1-2 products daily and remember that the measure is important. Never take the supplement, comma of a small dish, chewing thorough food.
The fourth phase helps return to your favorite products, but not forget the habits of adequate nutrition.
Contraindications
Before deciding to lose weight with Ducan's diet, be sure to read the contraindications list:
- minor age;
- Pregnancy and breastfeeding;
- kidney and liver diseases;
- drop;
- disturbed metabolism;
- Neurological problems
This diet is not suitable for mental work and for those who tend to frequent respiratory diseases.It is not recommended to start losing weight during the vitamin deficiency period: spring and autumn.
Additional diet conditions
The Ducan diet is effective only if several rules are observed:
- Eat daily A and a half tablespoon of oat bran.Due to the great fiber content, digestion and metabolism improve.
- Daily physical activity is important.Take the habit of using the elevator, but climb and climb the stairs.In the absence of contraindications Take a race, yoga, gymnastics.You need to move constantly.
- Follow your health.Remember that proteins give a serious charge in the kidneys, so listen to the body to avoid malfunction in your work.
- Drink a lot.This is an important rule of any diet.Drink one day At least 2 liters Fluids taking into account coffee and tea.
Interesting!Pierre Ducan began to develop the diet after a patient's visit.He complained about obesity and was ready to change the diet.But at the same time, the woman established a condition: she is not ready to reject meat.Dukan advised the patient to ate only varieties of low fat meat and drink a lot of water.As a result, a woman lost 5 kilograms in a week.
The pros and cons of Ducan's diet
Ducan's diet has many followers and, on the contrary, enemies.And this is not surprising: the nutritionist has formed an innovative way to lose weight, which does not reduce portions and not reduce the amount of snacks per day.But diet opponents claim that this is just a marketing movement, but in reality the technique does not work.
The diet will help or not depend on the individual characteristics of the body.And before the beginning of the "attack", we recommend that you familiarize yourself with the pros and cons of this diet.
The benefits of a diet
The advantages of Ducan's diet belong to:
- A variety of tasty nutrition, from the second phase.From the third stage, the menu must include favorite products, with the exception of sweet and flour dishes.
- Great motivation.Already in the first phase you will lose several kilograms.This motivates greater compliance with nutritional rules.
- You can't count the calories.Pierre Ducan calls not to calculate the calorie content of the plate to fit into the allowed frame.In addition, he believes that such a technique is ineffective, since when returning to the usual table, the weight will return.
- You can eat at any time of the day without limiting yourself in the portion volume.Protein products are very nutritious, so you can't eat physically much.
Diet disadvantages
Diet disadvantages include:
- A carbohydrate deficiency can cause a decrease in mental skills and nervous overwrite.
- An excess of protein negatively affects the kidneys, so it is contraindicated in the diseases of these organs.
Ducan Diet - Menu for every day
Consider the approximate menu for each day, taking into account the rules of each phase.You can regulate yourself, but taking into account the rules described above.
Menu for 7 days in the "attack" phase
| Day | Breakfast | Dinner | Dinner |
|---|---|---|---|
| 1 | Umbilia with turkey, tea | Fish soup with salmon, green tea | Paper baked meat |
| 2 | Low fat cheese | Ternera soup with chicken egg, coffee | Stewed fish, green tea |
| 3 | Yaichita of 2 eggs, coffee | Fish cuts without onion | Baked cheese cakes, tea |
| 4 | Breads with bran, a small piece of salmon, coffee | Ears with cod, tea | Baked chicken fillet, tea |
| 5 | Ujeta, tea | Meat Sufle, black tea | Fish in paper |
| 6 | Fitting cottage cheese, tea | Meat meatball soup | Ujeta, tea |
| 7 | Boiled eggs, low fat | Meat, stewless, tea | Guisados mussels |
Menu for 7 days with the "cruise" phase
| Day | Breakfast | Dinner | Dinner |
|---|---|---|---|
| 1 | Ujeta, tea | Meat in aluminum foil, cucumber and pepper salad | Soufflé of fish, tea |
| 2 | Low fat cheese, coffee | Fish soup with cod | Clubs with Salvado, Kéfir |
| 3 | Cheeses, coffee | Meat soup is assembled | Low fat cheese, green tea |
| 4 | Cabbage salad, tea | Stewed fish in aluminum foil | 2 boiled eggs, tea |
| 5 | Eggs with meat, coffee | Cottage cheese | Chicken and vegetable fillet stew |
| 6 | Low fat cheese, egg | Food meatball soup, tea | Stewed with vegetable squid |
| 7 | Syerniks, Kefir | Meat with vegetables, tea | UJETA, 1 egg |
Menu for 7 days with the "consolidation" phase
| Day | Breakfast | Dinner | Dinner |
|---|---|---|---|
| 1 | Umbot with chicken, tea | Meat stew with vegetables | Boiled shrimp, 1 orange |
| 2 | Apple cottage cheese, tea | Chicken soup with vegetables | Any fruit |
| 3 | Full cottage cheese, coffee | Chicken meatball soup, vegetable salad | Berries with berries, tea |
| 4 | 2 boiled eggs, tea | Souffle of meat without vegetables | Shrimp with herbs |
| 5 | Eggs, Strawberry Shakes | Pescado with vegetable salad | Casteluela, tea |
| 6 | Cheeses, tea | Stewed beef liver with vegetables | Baked fish, tea |
| 7 | Umbilia with beef, coffee | Fish soup with vegetables, tea | Castel, kefir |
Menu for 7 days with the "stabilization" phase
| Day | Breakfast | Dinner | Dinner |
|---|---|---|---|
| 1 | Ujel with chicken fillet, juice | Meat with vegetables and potatoes | Chicken rolls stuffed with vegetables, tea |
| 2 | Fruit oatmeal, coffee | Meat soma, vegetable salad | Chicken ventricles with vegetables, kefir |
| 3 | Saracen wheat porridge | Fish chops with paste | Low fat cheese, tea |
| 4 | Corn pumps with milk | Fex in pots, tea | Any fruit, juices |
| 5 | Ujeta, tea | Horn in aluminum foil without vegetables | Low fat cheese, kefir |
| 6 | Boiled eggs, 1 apple | Fish with vegetables, tea | Boyson pan with berry |
| 7 | Cheeses, coffee | Chicken with paste or cereal pumps | Stewed fish pieces in vegetables and tomato sauce, juice |