Pierre Dukan is a French nutritionist with forty years of research in dietary research.In the early 1970s, he began working on the creation of a weight loss technique that could work for every patient without problems that caused obesity.
After the publication of the book "I don't know how to lose weight" (which, however, was not the first), World Glory arrived in Dukan.The followers of its system, which have managed to lose weight significantly, are calculated in tens of thousands all over the world.To date, Pierre Dukan has published 19 books with a common account, which are translated 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 join certain rules in nutrition throughout life.There are many clubs and forums in which the members of food on the opinions and in the exchange recipes of Ducan, as well as morally supporting beginners who have decided to undertake the path of normalization of weight.
General principles of the Ducana diet
A slogan that helps to promote the system: "Eat as much as you want", meets the basic principle of the system.The ports are not actually normalized, but the restrictions concern the products themselves, the service stations, the spices and the cooking method, which will still require a certain self-organization and willpower.The first thing to do to all those who want 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 phase of weight loss 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 "growth-chirin-chirin of the wrist", but also more personal factors: what was the minimum weight and the maximum, there are children and how many of them, for how long they have an increase in weight, etc.Etc. this "meticulousness" helps to calculate an individual scheme and determine the type of physics 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 normalization and stabilization of body weight: "attack", "cruise", "consolidation" ("fixing") and "stabilization".Despite the fact that the losing weight reaches the normal weight, as a rule, between the second and third period of the diet, the last two phases are required to stabilize the weight and consolidate the food 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 phases every day.In addition, subject to Dukan's diet, it is necessary to reduce the consumption of salt as much as possible and increase the amount of water to 2 or more liters per day.This will help remove excess humidity from the body and accelerate fat combustion processes.
Ducan's diet is built in such a way as to organize significant weight loss in the first phase and therefore obtain weight loss for 1 kg every week.Based on this, the entire weight loss system is built.This diet is strictly protein, which becomes clear to the first stage.Protein products can be consumed almost without restrictions, but with fast fats and carbohydrates you will have to separate almost completely - up to the third phase.
This has its disadvantages, which, as a rule, are not covered by dietary sites and we will talk about a little later.In addition, a prerequisite for weight loss according to the Ducano system is an increase in physical activity, the duration and minimum duration of which are determined in every phase individually.The brief designation of the basic principles of the Ducan method is as follows:
- Compilation of a personal weight loss scheme depending on the individual characteristics;
- The assignment of four periods of diet, which cover both the period of normalization of the weight and its control for life;
- Mainly protein and vegetable diet;
- The long duration of the diet, since this plan, although it can be used by people with excess excess weight, is even more designed for patients with various degrees of obesity;
- Regular weight loss - 1 kg per week;
- Alcohol, sugar, amidaceous products and sweet fruit are completely prohibited with a high sugar content;
- The presence of physical activity;
- Salt restriction;
- Daily use of Crusca di Ovena;
- Food without portion restrictions;
- The almost complete exclusion of fats and products that delay water in all phases of weight loss.
Now that we see the general picture 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, an individual weight loss scheme can be calculated by passing the test on the official website.However, the approximate plan (depending on the number of kilograms you want to lose and since the last phase lasts life) will seem like this:
- 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 lightning changes: it is aimed at maintaining the result and preventing the summary of weight in the future.
The first phase.Attack
This is a protein phase exclusively, 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 these purposes:
- Give a psychological impetus to weight loss, since during this period you can lose from 1.5 to 6 kg.This gives motivation and ability to evaluate the perspectives, as well as obtaining the first compliments in the spirit of "you pulled up!"And "you have a nice appearance", which further prepares struggle;
- Remove excess water.Many weight loss systems use this technique to obtain faster combustion of fats.The metabolism of the water is associated with lipolysis (approximately speaking, with the metabolism of fats and the elimination of lipids from fat cells) and faster you get rid of excess water, 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, leather and oily (and only the least oily pieces): veal, beef, rabbit, low -leather fat -free poultry, the knight is allowed with the exception of the part of files and anthrakot.Forbidden: pork, lamb, duck and goose.From the foil, you can use beef, calfskin, chicken and turkey, kidneys, tongue.A limited quantity of low -fat fat ham with fat content up to 4%is also allowed;
- Fish.Everything, without exception, is allowed, including fat varieties, caviar and milk;
- Crustaceans and molluscs, as well as non -salty and low -fat content products;
- Egg.Proteins are allowed without restrictions, but the yolks will have to limit 2 PCs.per day;
- Small dairy products are allowed, but on condition that the fat content is 0% or a little more.If you use dry milk, it is necessary to limit its consumption of up to 3 tablespoons.per day.
All the above products should be prepared without the use of fats.It is very desirable to cook, cook and cook over low heat, but you can fry them without oil in a pan with anti -sci coating.From drinks and additives to dishes, you can use the following:
- Drinks: various teas are allowed, including herbs, as well as coffee, pure water, diets and other dietary drinks;
- SAUS: Any vinegar (apple, grapes, balsamic), soy sauce, lemon juice (allowed only as sauce or seasoning; drink lemonade and there is a lemon) is allowed in very moderate quantities (due to its ability to delay water), sugar -free tomato paste and with a small amount of salt in an amount of 2 TBSP.per day, olive oil or rapeseed - 1 tablespoon of coffee, paraffin oil - 1 tablespoon.(in no case do not heat and fry, if used, dilute with soda water 1: 1);
- Sweet: you can consume a bag with zero caloric content.Other Suffocant Sweets (glucose, fructose, agave syrup or corn syrup, sorbitol, etc.) are completely prohibited;
- Culinary additives: gelatin or agar-agar, yeast, soda, yeast;
- Salt: 1 (or less) spoonful of coffee without hill a day;
- Crab stick: up to 8 pieces.per day;
- Cornishons: 2 small per day;
- Dusts and protein cocktails -restrictions (provided they are low in fat or completely low).
Mandatory additions
- Drink at least 2 liters of water;
- Make sure you work at least 20 minutes a day.It is advisable to connect another activity;
- Eat 1.5 tablespoons daily.oat bran.
Characteristics of the first phase
- The unpleasant smell is possible from 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.Due to the excretion of the water and, consequently, some symptoms of dehydration.In this case, bring a bottle of water with you and drink in small portions.If after several days the dry mouth or other alarming symptoms remains, it is worth stopping the diet and seeing a doctor;
- In the early days, fatigue is possible, which is associated with a low blood sugar level;
- If your "attack" is 3 days longer, constipation is possible and the pain is not stomach.If the pain becomes significant, consult a doctor.
The second phase.Cruise (alternation)
This phase lasts on average from two months to six months.It is also associated with the use mainly of protein products.During this period, as expected, you will reach your perfect weight.It remains only 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 relating to additives are slightly weakened and the number of bran in the menu increases to 2 tablespoons.per day.The "cruise" lies in the fact that you have to alternate the days of proteins and proteins and vegetables.Ducan recommends alternating in these days through one, but you can choose another scheme for yourself, for example 2 out of 2 or 3 in 3 days.
Allowed and prohibited products
- All the products of the first phase are allowed;
- Vegetables, you can eat cucumbers, tomatoes, pepper, radishes, asparagus, fennel, beans beans, onions, pumpkin, cabbage, celery, spinach, aubergines, enizhay, zucchini.In limited quantities, carrots and beets are allowed.You can also eat all types of vegetables and some vegetables that pray necra;
- You can eat any mushrooms;
- In addition, you can add 1 tablespoon to the diet.Ketchup or a portion of skim yogurt with fruit and 1 teaspoon.cocoa or corn starch.However, only any 2 of these products can be consumed per day;
- The list of allowed additives is filled with lemon and its zest, aromas without oil and sugar, cubes of low power content, desserts and rubber with aspartam instead of sugar;
- A portion of vegetable oil has increased to 1 teaspoon;
- Tomato paste in the days of protein and vegetables can be consumed without restrictions, in protein, no more than 1 tablespoon;
- Avocado, legumes (except the bracket beans), corn, potatoes, olives and olives, all types of cereals and, of course, pasta;
- Artichokes can be consumed moderately;
- It is allowed to eat 1 tablespoon.wheat bran with constipation;
- Lattiero -caseari products, even low fat, must be limited up to 1 kg per day;
Mandatory additions
- The time of the mandatory alley increases to 30 minutes a day;
- The daily portion of the oat bran increases to 2 tablespoons.;
- The drinking regime remains unchanged.
The phase is the third.Consolidation (consolidation)
This phase prepares you for normal nutrition and helps to 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, the duration of the consolidation phase will be about a year.At this stage, some culinary joys are allowed: portions of amidaceous dishes and starts.
The latter are called "Feast of the Soul" and include an entire festive meal of aperitif, the first, the second and the dessert.During this meal, you can afford to eat absolutely all the products.However, there are also their restrictions on the loading days, which will be considered below.The phase itself is conditioned in half divided.During the second half of the consolidation, the number of permitted loading days increases.
If in the first half of this phase you can allow 1 portion of amidaceous products and a festive meal per week, then in the second period the number of these pleasures doubles.During this period, it is necessary to determine one day a week, which will be the loading of the proteins that you will eat protein foods from the products allowed in the "attack" phase.It is necessary to observe this exhaust for life to maintain normal weight.
Allowed and prohibited products
In addition to the products present in the previous stages, they are also added to the daily diet:
- 2 pieces of wholemeal bread;
- 40 g of solid cheese (with the exception of the merger, goat and mold).Furthermore, the cheese should not be greater than 40%;
- 1 fruit of the size of a punch 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 quantity of vegetable oil increases to 1 tablespoon.
Rules for loading meals
- Do not take the supplement;
- Do not arrange 2 days of startup below;
- The meal should consist of the first course, the second course, dessert and aperitif (wine and cheese).
Allowed amidaceous products
- Pasta.No more than 220 g.You can season with tomato paste or fresh tomatoes with onions and spices.It is allowed to add a little Parmesan to the pasta;
- Rice, wheat porridge, bulgur, couscous.No more than 200 g;
- Legumes - Beans, peas, chickpeas, lentils, etc.No more than 220 g;
- Potato.No more than 125 g.Only in uniform or cooked in a sheet.
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 a diet as a new way of life, since to prevent an increase in weight, you will have to change food habits forever.Your new gastronomic rules seem like this:
- One day a week is protein.Eat on the principles of "attack";
- Drink at least 2 liters of water per day;
- Walk at least 20 minutes a day;
- Refuse the lift, the escalator and, if possible, public transport;
- Consume 3 tablespoons.oat bran every day;
- Take care of any sport or physical activity.Among the variety of options, you can find what will certainly bring you not only benefits, but also pleasure: dance, hand combat, gym, race, swimming, etc.
What to do if there was a breakdown?
Nobody is safe from failures and minutes of weakness.You just had a diet - and then the guests with wine and cake came to you!Don't tolerate protein diets and hunger was simply unbearable.Or maybe you couldn't resist the new year of food.
You can find excuses, but the fact remains: you fell and you dared everything you had in the refrigerator or in the Department of Sweets of the nearest shop.This is not a reason to launch a diet or start at the beginning.You just have to "punish" yourself with further restrictions, swear in tears not to repeat your mistakes and move on to your goal.
- Regardless of the phase, "punishing" yourself with 1-2 days of protein.If you fell in the "attack" phase, extend it for 2 days;
- Limit the consumption of salt to a minimum for 4-5 days;
- Increase the 2 -hour sleep time for the sleepless period;
- Walk at least one hour a day for 3-7 days, depending on how much you fell.
Ducan dietary recipes
It is not necessary to suffocate cereals and a boiled breast, as in the case during the observance of many diets.In addition, amateur culinary specialists suffer much of the fact that they cannot achieve their potential during weight loss.The followers of the Ducan diet, which do not like monotonous food, invented hundreds of recipes and have adapted many dishes to the rules of their favorite diet!
Pancake with bran
Ingredients:
- Bran d'Avena - 2 tablespoons;
- Bran of wheat - 1 tablespoon;
- Isolated of soy - 1 tablespoon.;
- Egg - 1 PC.;
- Cooking powder - 1 teaspoon;
- Sweetener - 4 tablets;
- Laggio di Fat low in fat or kefir - 2 tablespoons;
- The flavor is optional.
Preparation:
Mix the ingredients, let them produce for 15-20 minutes.Put a spoon on a dry pan.Fry over low heat until cooking, not very golden.
Cagliata gnocchi
In general, you can make them with any filling from the list of allowed products.You can also put some lean -ground meat and create a dish similar to the gnocchi.
Ingredients:
- 250 g of cottage cheese;
- 2 tablespoons.corn starch;
- Egg;
- Rises to taste;
- The filling is optional.
Preparation:
Mix the ingredients.He shoots with a spoon the required amount of mass of cottage cheese, shape a "cake", put the filling and pinches the edges, roll the ball for reliability.Cook in lightly salted water for the surface, like ordinary gnocchi.
Zucchini stuffed with meat and ricotta
Ingredients:
- Zucchini-1-2 PC.;
- Fried cottage or bnyme - 150 g;
- "Allowed" meat or meat minced by it - 250 g;
- Egg - 1 PC.;
- Garlic - 1 carnation;
- Green - 2 tablespoons;
- Salt and pepper - to taste, but as little as possible.
Preparation:
Cut the queues from courgettes carefully - so that the correct cylinder is as much as possible.It is also advisable to choose straight zucchini already while purchasing.With the help of a knife and spoons, spread the core from courgettes.Do it carefully so as not to break the skin.Finely chop the meat.Cut the courgette pulp, salt, leave to rest for 15-20 minutes and squeeze the juice.
Mix the meat, the courgette pulp, the cottage cheese/feta cheese, eggs and vegetables.Salt.Splex carefully the courgettes with the resulting mixture.Put in a container or shape, cook for 20-30 minutes at a temperature of 200-220 degrees.If you have a mixture for the filling, you can add 1 tablespoon.Crusca and cook the meatballs in skimmed yogurt with soy sauce and spices.
A spoonful of tar in the Dukanov diet
All types of sites speak a lot about the advantages of Ducan's methodology - and they completely forget that she, like most diets, has another side: contraindications and deficiencies.Since the Dukan diet is expressed a protein, all the disadvantages of these systems are inherent in it, including a possible violation of the hormonal background and chronic constipation.In addition, fast carbohydrates, which are considered enemies of figure no.1, also act as main fuel for the brain.
Initially, you may have inhibition, sleepiness, deterioration of cognitive functions and moods.If you have problems with the digestive system, think about it twice.Before moving on to a protein diet, you absolutely must consult a doctor who observes your illness or other competent specialists.Keep in mind that some hormones are also sensitive to proteins in the diet.
If you have problems with pancreatic hormones or a pituitary gland, ask for advice from your endocrinologist.In addition, Ducan's diet is not categorically suitable for pregnant women, it is not only able to strengthen some inconveniences relating to this state, but also not balanced.During pregnancy and breastfeeding, if you are afraid of gaining weight, just go to a healthy diet for pregnant women, which takes into account not only your problems with weight, but also of the needs of the fetus.
Ducan system: results and reviews
There is a lot of talk about the adequacy of the use of the oat bran.Among the members of the diet there is even a joke that Ducan has not gained less money to promote the bran as in the sale of 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 certainly lose kilograms of fat thanks to this diet right now.So if you have no contraindications for protein diet and allergies to oat bran, but there is perseverance, the desire to look for "Dukan" recipes and elaborate your culinary book, which will become your faithful companion in the struggle for harmony, then perhaps this technique is your perfect choice.