Pierre Dukan was a French doctor, and until 1975 he was involved in general therapy. However, this year he first met his practice. Previously, obesity was treated with a balanced menu, including minimal calories products. However, nutritionists approach treatment from a completely different side. The principles of the diet are based on the use of protein products and have four stages, after which the patient is gaining weight.
Dr. Ducan described this research and improvement in the book "I cannot lose weight", published in 2000. A detailed book, which includes recipes for dietary dishes, has gained great popularity, has been reprinted in many countries. After the book was published, the Pierre Dukan diet spread and provided positive results worldwide. Another increased interest in the diet is Prince William's wedding in the UK, whose bride Kate Middleton significantly loses weight for the proper marriage thanks to the nutritional method of French nutritionists.
The principle of Ducan diet
The principle of nutrition of French nutritionists is easy to use, does not require the use of exotic or inaccessible products. This is a protein diet that involves a significant decline in the number of carbohydrates used. This approach allows you to achieve fat fractions in the body. Following the diet, there is an opportunity to remove up to 5 kg of weight per week. As you can see, the French diet is not tight, especially since the last stage is intended to unite the results, so after the end of your diet you will never lose weight.
The first two stages of the diet are intended to establish the body to lose weight and break the internal fat. And the last two stages aim to stabilize the power system, unify the effects and preserve the results. This well distinguishes Dr Dukan's diet from the protein diet. The final stage is simple and comfortable, it includes all the products needed for the body, so you can follow the final principles of the DIET DIET throughout your life. Throughout the diet, you must drink at least 1. 5 liters of simple water that is purified daily. In addition, if you add proper nutrition with work and physical training, walking daily, then the results will soon come and will be more beneficial.
One of the mandatory products, including the French diet, is oats containing oats. They need, first and foremost, for the body's natural cleansing and normalizing the work of the gastrointestinal tract. The oat branches contain vitamins, minerals and trace elements needed for the body, eliminating clear starvation signs, preventing the absorption of large amounts of fat from food. In this case, its use is very important for the whole diet, do not replace oats with wheat or oats.
Ducan's diet level
As mentioned above, the Ducan diet is protein, or protein. That is, it includes the use of protein foods, in return for carbohydrates. The whole diet is divided into four stages. Every day, for four stages, you need to eat 1-2 tablespoons of oats, and drink at least 1. 5 liters of simple water during the day.
"Attacks"
The duration of the diet level must be calculated on its own, depending on the number of additional pounds that must be reset. So, if you have excess weight:
- 10-20 kg, the first stage will last from 3 to 5 days;
- 20-30 kg-5-7 days;
- 30 and above-7-10 days.
For more than 10 days, observing the first stage of the diet is not recommended. In the first stage diet, including Dr. Ducan, protein foods occur. The following products can be eaten:
- low chicken meat;
- low turkey meat;
- the heart of the calves;
- Lean Ham;
- fish meat;
- seafood;
- chicken eggs;
- Low dairy products.
From vegetables, onions and garlic, vinegar, spices, salt in small quantities are allowed. Excluding from diet should be:
Duck and geese, rabbits and goats, pork and beef, beef and goat; sugar in any form and food containing sugar; alcohol in any form. The recipient of the dish can be varied, but keep in mind that the first phase is the most difficult, so you need to avoid frying. You can cook products, in microwaves, slow cookers, and boil and boil.
"Cruise"
The next stage of the diet is based on the replacement of two food principles - protein and vegetables. The second stage period is also calculated individually. If the weight you need to lose is less or equal to 10 kg, then the product replacement will occur in a day, and if more than 10 kg, then in a few days:
- up to 10 kg: replacement of protein/vegetables -Security: 1/1 or 3/3 days;
- Over 10 kg: Protein/vegetable replacement -Content: 5/5 days.
During this phase, the number of daily oatmeal increases (2-3 tablespoons). Don't forget about 1. 5 liters of easy water daily.
Protein Day involves the use of all these products as in the first stage, including Dr Dukan's diet. But the days of vegetables include the use of all vegetables, except:
- potatoes;
- beans (nuts, nuts, lentils);
- avocado;
- rice and cereals.
Vegetables can be eaten fresh, cooked, boiled, roasted, cooked over fire. Do not fry them in vegetable oil or inner fruit. For a variety of dishes, you can include the product in the recipe:
- spices and sharp peppers;
- Adzhika and ketchup;
- starch and gelatin;
- garlic and stems;
- low cream;
- cocoa;
- Dry wine.
However, all listed products should be used only in addition to the main menu. You cannot use more than 1 tbsp. This product, and also has to choose two products daily from the list.
"Consolidation"
In the first two stages, weight loss occurs. But in the third stage, the results achieved, the body programming for non -acquisition of new kilograms. This period is also individually calculated and depends on how much kg you release during the first two phases of the diet. For every kilogram of heavy accounts removed for 10 days from the third stage of the diet.
The third stage diet is quite diverse. The number of oatmeal cutters should increase to 3-4 tablespoons a day. Don't forget about water (at least 1. 5 liters a day). You can use all products from the second and third stages of diet, namely foods and vegetables -protein. In addition to them, you can include in the diet:
- Fruits (except for very sweet: bananas, wine, cherries);
- bread (best of the grain flour and no more than 2 pieces daily);
- Hard cheese (no more than 40-50 g per day);
- Products containing starch: potatoes, rice, cereals, legumes, solid -type macarons (but no more than twice a week).
The setting phase is quite long. After all, if you let go, for example, 7 kg heavy, then this level will last for about 70 days. Therefore, during the third stage of the diet, days are allowed when you can arrange a holiday to your stomach. This can also be a visit to the celebration, where you should not deny everything. However, the next day after the "holiday" should be spent on protein food.
"Stabilization"
This is the last stage of Dr. Ducan. This level is relatively easy to follow, it has no restrictions, but only a few suggestions. You continue to eat about 3-4 tablespoons of oats, and drink at least 1. 5 liters of purified water daily. Once a week you are organizing fasting days - exclusive protein food. On other days, there is no restriction on food. This level can be seen throughout life, as it does not contain any restrictions and contraindications.
Special instructions
Based on the duration of this diet, it will not be excessive to provide some useful tips and instructions to follow in four stages.
Harassment
Adhering to this diet, like others, none of us are safe from damage. If the fraction occurs for any reason, do not despair. You can continue to adhere to the diet without starting everything from the beginning. However, it should be:
- After a day where the breakdown occurs, spend four days in the first stage menu, which is to take protein food exclusively;
- Increase the amount of water used up to 2-2. 5 liters a day;
- leaving salt in these four days;
- Increase walking time a day -day or add physical training.
After these four days, you can continue your diet from the stage where you have damage.
Fatigue and sleepy
Don't be afraid of excessive fatigue in the first few days of diet. Our bodies begin to produce ketone bodies, which cause fatigue and drowsiness. This is actually normal, and the symptoms described will pass.
A beneficial substance
During this diet, like others, the body suffers from fats and vitamins. Therefore, you can use some vegetable oils, for example, in salads from fresh vegetables in the second stage of the diet. It also needs to buy vitamin complexes and trace elements.
Contraindications
Diet is very contraindicated in pregnant women, women during breastfeeding, people suffering from chronic illness, kidney and liver failure, heart disease, musculoskeletal and joint systems, adolescents under 16, parents.
The advantages of the Ducan diet
Based on dietary descriptions, a conclusion can be drawn. The Ducan diet has many advantages.
Security
The diet menu is based on natural products, containing no chemical components, so it is true -is actually safe for the body. In addition, the diet is not hard and non -aggressive, which will not bring your body to various disorders, both digestive and nervous systems.
Competence
Diet will produce results even if one has tried to lose weight in different ways, and does not see any decisions. Ducan's diet is a way that is guaranteed to lose weight.
Motivation
During the first and second stages of the diet, kilograms began to leave quickly, so it motivates to continue the diet at the next stage, thus setting the results achieved.
Shortage
The diet has no restrictions on the amount of food, but only in its type. There is no restriction at meal time, you can calm down dinner when you want or when you have the opportunity.
Diversity
Products included in the diet menu allow you to cook a variety of dishes, though complicated. Recipes can include spices, seasoning, starch or gelatin, sauce. This diet is perfect even for gourmets who love to eat.
Simplicity
The diet menu is simple and easy to obey it. You can arrange recipes for dishes on your own menu. No calculation or calculation of length calories is required.
Ducan's diet recipe
As we see in dietary description, various foods are included in the diet. There are no restrictions on the number of products allowed. The delicious ingredients in the diet allow you to provide a variety of recipes for many dishes, such as salads or pours. Let us set an example for some recipes that can be prepared not only on weekdays, but also at the celebration of the celebration
Ears from salmon
This dish is suitable for the first stage of a diet called "attack", when the product used is limited by protein and with protein. All dishes that are suitable for the first stage can be eaten independently at the next diet level.
You need: a piece of salmon or trout (you can with bones, like steak), royal shrimp, salt, pepper. Place a piece of salmon or trout in salted boiling water and cook for about 15 minutes. Then add the shrimp and royal pepper, cook for another 5-7 minutes. Give the ear to cool a little, then remove a piece of salmon or trout, separate from the bones and cut the fish with slices, remove it back to the ear. It is worth cooking in the ear but with bones, from this soup is more fragrant.
A roll of chicken
The dish is also suitable for the first stage, but it is still best for the second, as it contains a large amount of spices and flavors, the addition is allowed for a diet from the second stage of a diet called "cruise".
You need: chicken or breast fillet, milk, water, salt, spices -spices (nutmeg, chili pepper, turmeric, coriander), soy sauce, garlic. Meat should be soaked at night in salt water from milk, water and salt. After that, dry, turn the roll, coat with spices, garlic, soy sauce. Bake in the oven at 200-220 degrees for about 15-20 minutes. Then turn off the oven and let it cool completely without opening the oven.
In addition to this recipe, you can also provide a variety of salads, for example, from fresh vegetables, chicken, seafood. The first dish can be prepared based on meat or fish, not a starch - a starch - cabbage, carrot, beet, mushrooms. The second dish can include meat or fish, mushrooms, vegetables (eggplant, zucchini, etc. ). About the Ducan diet, although baking and dessert can be prepared, for example, from low cheese and cottage milk, cereal flour.
As you can see, various recipes for a variety of dishes can be prepared according to the Dikan diet menu. This power system cannot be called a full diet. It includes all the right nutrition principles, which you can obey throughout your life!