Pierre Dukan was a French doctor, and until 1975 he had general therapy. However, this year, however, he first met in his practice on a serious occasion. Prior to this, obesity was treated with a balanced menu, including products with minimal calories. However, the nutritionist approached the treatment from a completely different side. The basic principles of their nutrition are based on the use of protein products and are up to four stages, after which patients do not grow again.
Dr. Ducan described more than 20 years of research and repair of nutrition in the 2000 book "I Can lose weight loss". A detailed book that includes recipes for dietary foods has proven to be highly popular and has been printed again in many countries. After publishing the book, the Pierre Dukan diet spreads and gives positive results throughout the world. Another increase in diet in the United Kingdom was Prince William's wedding, whose wedding Kate Middleton, thanks to a French nutritionist's diet, had accurately reduced the weight of the wedding.
Ducan dietary -basic
The basic principles of the French nutrition specialist are easy to use and do not require exotic or unattainable products. It is a protein diet that includes a significant decrease in the number of carbohydrates used. This approach allows you to break down fats in the body. After the diet, it is possible to throw up to 5 kg of body weight per week. As you can see, the French diet is not strict, especially since the purpose of the last sections is to consolidate the result, so you will not grow again after the end of your diet.
The first two stages of the diet are designed to set up the body to discard the weight and break down the internal fat. And the purpose of the last two stages is to stabilize the energy system, consolidate the effect and preserve the result. This favorably distinguishes Dr. Dukan's diet from such a protein diet. The last phase is simple and comfortable, including all the products needed for the body, so you can follow the principles of the last phase of Dukan's diet throughout your life. During the diet, drink at least 1, 5 liters of purified simple water daily. In addition, if you supplement the proper nutrition with physical efforts and exercises and daily walks, the results will not be long and more effective.
One of the mandatory products that includes the French diet, the oatmeal containing oatmeal. First and foremost, they are needed to clean the body and to normalize the work of the stomach. The oat branch contains vitamins, minerals and trace elements needed for the body, obvious signs of hunger, preventing a large amount of fat from the food from absorbing. In this case, their use is very important during the entire diet, do not replace the oat limit with wheat or oatmeal.
Stages of Ducan's diet
As mentioned above, Ducan's diet is protein or protein. That is, it includes the use of protein -containing foods in exchange for carbohydrate. The whole diet is divided into four stages. Each day, in each of the four stages, 1-2 tablespoons of oat limit must be eaten and at least 1, 5 liters of simple water should be eaten during the day.
"Attack"
The duration of the diet stage should be calculated alone, depending on how many extra pounds should be restored. So if you have overweight:
- 10-20 kg, the first stage lasts 3-5 days;
- 20-30 kg-5-7 days;
- 30 and 7-10 days.
For more than 10 days, it is not recommended to observe the first phase of the diet. In the diet of the first phase, which includes Dr. Ducan's diet, protein -containing foods prevail. The following products can be consumed:
- Low greasy chicken meat;
- Low greasy turkey meat;
- calf liver;
- lean ham;
- fish meat;
- seafood;
- chicken egg;
- Low fatty dairy products.
Vegetables, onions and garlic, vinegar, spices, small quantities. Excluded from diet:
Ducks and geese, rabbit and lamb, pork and beef, veal and lamb meat; Sugar with any food containing sugar and sugar; Alcohol in any form. The recipients of the food can be varied, but it is worth remembering that the first stage is the hardest, so you should avoid baking. You can cook products in a microwave oven, slow stove, and boil and roasted.
"Cruising"
The next phase of the diet is based on alternation between two foods - protein and vegetables. The duration of the second stage is calculated separately. If the drop -down weight is less than or equal to 10 kg, the products are alternating one day, and if more than 10 kg, then within a few days:
- Up to 10 kg: A variation of proteins/vegetables: 1/1 or 3/3 days;
- Above 10 kg: A variation of proteins/vegetables: 5/5 days.
At this stage, the number of oatmeal oatmeal increases daily (2-3 tablespoons). Don't forget 1, 5 liters of simple water a day.
The days of protein include the use of all products, as in the first stage, which includes Dr. Dukan's diet. However, vegetable days include the use of all vegetables, except:
- potato;
- legumes (beans, peas, lens);
- avocado;
- rice and cereal.
Vegetables are fresh, cooked, roasted, baking, cooked on fire. Do not bake them in vegetable oil or deep fruit. You can incorporate these products into the recipes for different dishes:
- spices and sharp pepper;
- Adzhika and ketchup;
- Starch and gelatin;
- garlic and rods;
- Low greasy cream;
- cocoa;
- dry wine.
However, all the products listed should only be used as a supplement to the main menu. You can't use more than 1 tablespoon. These products and only two products should be selected from the list.
"Consolidation"
In the first two stages, weight loss occurs. In the third stage, however, the results achieved are consolidated and the body's programming of the new kilograms. The duration of this section is calculated separately, and depends on how many kg of the diet. Dropped weight accounts of each kilogram expect 10 days of the third phase of the diet.
In the third stage, the diet is quite diverse. The number of oat bran shreds should increase to 3-4 tablespoons a day. Don't forget the water (at least 1, 5 liters per day). From the second and third stages of the diet, ie protein -containing and vegetables are freely used from the second and third stages of the diet. You can also insert them into your diet:
- fruits (except especially sweets: banana, grapes, cherries);
- bread (preferably from whole grain flour and up to 2 slices per day);
- hard cheese (up to 40-50 g daily);
- Products containing starch: potatoes, rice, cereals, legumes, solid varieties (but not more than twice a week).
The fixation phase is quite long. After all, if you throw 7 kg of weight, for example, this section lasts about 70 days. Therefore, in the third stage of the diet, days are allowed if you can arrange a kind of vacation for your stomach. This could also be a visit to the festive holiday, where you can't deny everything. However, the next day after the "holiday", it should be spent on protein foods.
"Stabilization"
This is the last phase of Dr. Ducan's diet. This section is quite easy to follow, no restrictions, just a few recommendations. Continues the app. It drinks 3-4 tablespoons of oat and at least 1, 5 liters of purified water per day. Organizes a fasting day once a week - one day only protein foods. There is no restriction on food on all other days. This section is observed throughout life as it does not contain restrictions and contraindications.
Special instructions
The duration of this diet will not be unnecessary to provide a number of useful tips and instructions that must be followed in all four stages.
Interruption
Following this diet like any other, none of us are safe from demolition. If the demolition has occurred for some reason, do not despair. You can continue to follow your diet without starting everything. However, this is needed:
- On the day of the demolition, spend the next four days in accordance with the menu of the first stage, ie it only consumes protein foods;
- Increase the amount of water consumed 2-2, 5 liters daily;
- leaves the salt in these four days;
- Increase your daily walks or add physical exercises.
After these four days, you can continue your diet from the stage where you have broken down.
Fatigue and drowsiness
Don't be afraid of apparent excessive fatigue in the first few days of your diet. Our body begins to produce ketone bodies that cause fatigue and drowsiness. This is perfectly normal and later the symptoms described disappear.
Charity
In this diet, as in all other cases, there is a lack of fats and vitamins in the body. Therefore, you can use some vegetable oils, such as fresh vegetable salads in the second phase of the diet. You also need to buy a complex vitamin and trace elements.
Contraindications
The diet is strictly contraindicated in pregnant women, women during breastfeeding, chronic diseases, kidney and liver failure, heart disease, muscle bone system and joints, older, older, older people.
The benefits of Ducan's diet
A conclusion can be drawn from the description of the diet. Ducan's diet has many benefits.
Security
The dietary menu is based on natural products and does not contain chemical parts and is therefore completely safe for the body. In fact, the diet is not hard and not aggressive, which does not lead to various disorders, both to the digestive system and the nervous system.
Efficiency
The diet also results in results when a person has tried to lose weight in another way and has seen no results. The Ducan diet is a guaranteed way to lose weight.
Motivation
In the first and second stages of the diet, kilograms start to leave very quickly, so this motivates the diet in the next stages and thus improves the results achieved.
Lack of restrictions
There is no restriction on the amount of food, but only in its type. There are no restrictions on the meal time, you can have dinner when you want or if you have the opportunity.
Diversity
The products in the diet menu allow you to cook various foods, even complex foods. Recipes can contain spices, spices, starch or gelatin, sauce. This diet is also suitable for gourmets who like to eat gently.
Simplicity
The diet menu is simple and easy to stick to it. You can compile recipes for food in the menu. No calculations or calculation of long -term calories are required.
Ducan diet recipes
As we have seen in the diet section, there are different foods in the diet. There is no restriction on the use of authorized products. The rather delicious ingredients of the diet allow you to prepare a variety of recipes for many foods such as salads or casting. Give an example of some recipes that can be prepared not only on weekdays but also on a festive holiday
Ear from salmon
This dish is ideal for the first phase of the diet called "Attack" when the products used are limited by protein and protein. Foods suitable for the first stage are free to consume in the next stages of the diet.
You will need: a piece of salmon or trout (with bones such as steaks), royal shrimp, salt, pepper. Place a piece of salmon or trout in salted boiling water and cook for approx. 15 minutes. Then add the peeled royal shrimp and pepper abundantly, cook for another 5-7 minutes. Enter your ears to cool a little, then remove a piece of salmon or trout, separately from the bone and cut the fish with pieces, throw it back into your ear. It is worth cooking in the ear, but with the bone, the broth is more fragrant.
Chicken cylinder
This food is also suitable in the first stage, but in the second case it is still more advantageous as it contains a large number of spices and spices that are added to the second phase of the diet "Cruise".
You will need: chicken fillets or breasts, milk, water, salt, spices (nutmeg, chili pepper, turmeric, coriander), soy sauce, garlic. The meat should be soaked at night from the milk, water and salt. Then dry, turn off the coil, spice, garlic, soy sauce. Bake in the oven at 200-220 degrees Celsius for approx. 15-20 minutes. Then turn off the oven and let it cool completely without opening the oven.
In addition to these recipes, you can make various salads, such as fresh vegetables, chicken, seafood. The first dishes can be prepared based on meat or fish, not starch vegetables - cabbage, carrots, beets and mushrooms. The second foods may contain any low fatty meat or fish, mushrooms, vegetables (eggplants, zucchini, etc. ). Ducan's diet can even be prepared for baking and desserts, such as low greasy cottage cheese and milk from wholegrain flour.
As you can see, the Dukan Diet menu says you can make more recipes from different foods. This energy system cannot even be called a whole diet. This includes proper nutrition all the necessary basic principles you can adhere to throughout your life!