For almost 20 years, world class stars and ordinary women praise Dukan's diet.The Duchess of Cambridge, Carol Middleton, Jennifer Lopez, Penelope Cruz - This is far from the entire list of eminent people that the great French nutritionist Pierre Ducan has helped to lose weight.But, at first glance, a simple diet has its characteristics, which should be taken into consideration when filling in a menu for each day.
Interesting!Pierre Ducan is a French writer and in the past a dietician 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, entered the medical college and after graduation he practiced as a therapist.
What is Ducan's diet
Ducan's diet was born in the late 90s of the last century.It took about 40 years to create it with a nutritionist, which doctors have spent a detailed study on the effects of proteins on the human body.The essence of the diet is simple: the diet is made up of protein products and the use of carbohydrates is strictly limited.
Pierre Ducan believes that everyone has a unique supply of fat cells.Men and women who have many of these cells are more susceptible to accumulate weight.And a Get rid of extra kilos and keep the results achieved, you have to eat protein products.
Interesting!The world fame for Pierre Dukan arrived in 2000, after the release 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 passage of 4 phases, on each of which the body is prepared for a change in the diet, losing weight and keeping the result resulting.But at the same time it is not necessary to give up your favorite products.The diet allows use Over 100 products.
Phase no.1 "attack"
The first, most important stage, aimed at the formation of motivation.At this stage, you can lose 5 to 10 kilograms.Joining a diet in the attack phase, no more than 10 days are allowed.And the lower the excess weight, the faster is the first phase.
So, if you plan to restore up to 5 kg, the stage lasts 1-3 days.With the excess weight volume from 5 to 10 kg, it will take a diet from 3 to 5 days, if more than 10 kg, you will have to attack 5-7 days.
In the first phase, you must only eat 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 any occurrence of a feeling of hunger.
Which products are included in the diet:
- Loof meat: Türkiye, veal, rabbit, beef;
- offal: liver and beef poultry, beef tongue, kidneys and veal tongue;
- fish: Any, included smoked, small -Luminoso, fat;
- seafood;
- up to 2 yolks per day;
- Lattiero products -Loof Caseari.
In reasonable quantities, the use of condiments and spices is allowed.Mustard, dry vegetables, pepper are allowed.From drinks they take coffee, tea, diet pole.
Phase no.2 "Cruise"
A loss of active weight occurs in the second phase.Thanks to the first phase, the body will prepare for a protein diet, so during the "cruise", well -being does not deteriorate.The duration of this phase is determined individually - for 3 months to reach the desired weight.
The main principle of the second stadium is the alternation of protein products and vegetables.In order not to get confused, take only the proteins for a day, the second day: vegetables.
Which products can be consumed:
- All protein products, that you used in the first phase;
- cucumbers;
- radish;
- Bulgarian pepper;
- cabbage;
- mushrooms;
- celery and all other vegetables, with the exception of potatoes, corn, avocado, red and white beans, lentils, peas, olives and olives;
- Once a day it is allowed to eat low fat yogurt.
Phase no.3 "Consolidation"
This phase is very important.It allows you to correct the result, so as not to return to the previous weight.Its duration is determined individually.On average, for each kilogram of discarded weight, it is necessary to keep 10 days of 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 phase.But the diet becomes richer, new products are added:
- fried meat - up to 3 times a week;
- wholemeal bread - no more than 2 slices a day;
- Low fat cheese - up to 50 gr.per day;
- Fruits - up to 200 gr.per day;
- Macarone - Up to 220 gr.per day, but no more than 2 times a week;
- 2 uniform potatoes - a portion up to 150 gr.no more than 1 time a week;
- Beans, lentils, peas, chickpeas - no more than 1 time a week with a volume up to 100 g ..
In the third phase, there are still no fast carbohydrates, but the menu becomes more diversified.
Phase no.4 "stabilization"
The fourth final phase.You are gradually returning to the usual diet.Of course, don't jump on cakes and sweets immediately.Add 1-2 products every day and remember that the size is important. Never take the supplement, eats from a small dish, chewing food carefully.
The fourth phase helps to return to your favorite products, but not to forget the habits of proper nutrition.
Contraindications
Before deciding to lose weight with the ducan diet, be sure to read the list of contraindications:
- minor age;
- Pregnancy and lactation;
- Renal and liver diseases;
- gout;
- disturbed metabolism;
- Neurological problems.
This diet is not suitable for mental work people and those who have a tendency to frequent respiratory diseases.It is not advisable to start losing weight during the vitamin - spring and autumn deficiency period.
Additional dietary conditions
The ducan diet is effective only if different rules are observed:
- Eat daily One and half tablespoons of oat bran.Due to the great fiber content, they improve digestion and metabolism.
- Daily physical activity is important.Get the habit of using the lift, but go up and go down the stairs.In the absence of contraindications Take a race, yoga, gymnastics.You have to move constantly.
- Follow your health.Remember that proteins give a serious load on the kidneys, then listen to the body to avoid malfunctions in its work.
- Drink a lot.This is an important rule of any diet.Drink one day at least 2 liters Fluids take 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 has set a condition: she is not ready to refuse meat.Dukan advised the patient to eat only low meat varieties 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 supporters and, on the contrary, enemies.And this is not surprising: the nutritionist has formed an innovative way of losing weight, which allows not to reduce portions and not reduce the number of snacks per day.But the opponents of the diet say that this is only a marketing move, but in reality the technique does not work.
The diet will help or not depends on the individual characteristics of the body.And before the start of the "attack" we advise you to familiarize yourself with the pros and cons of this diet.
The benefits of a diet
The advantages of the Ducan diet belong to:
- A variety of nutrition and tasty nutrition, starting from the second phase.From the third phase, the menu should 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 further conformity with nutritional rules.
- You can't count calories.Pierre Ducan calls not to calculate the calorie content of the dish to adapt to the allowed framework.In addition, he believes that such technique is ineffective, since when he returns to the usual table, the weight will return.
- You can eat at any time of the day without limiting yourself in the volume of the portion.Protein products are very nutritious, so you can't eat very physically.
Disadvantages of the diet
The disadvantages of the diet include:
- A deficiency of carbohydrates can cause a decrease in mental capabilities and nervous overtention.
- An excess of protein negatively affects the kidneys, therefore it is contraindicated in the diseases of these organs.
Ducan diet - menu for each day
Consider the approximate menu for each day, taking into account the rules of each phase.You can adjust it alone, but taking into account the rules described above.
Menu for 7 days in the "attack" phase
| Day | Breakfast | Dinner | Dinner |
|---|---|---|---|
| 1 | Omlet with turkey, tea | Fish soup with salmon, green tea | Flesh cooked in plastic wrap |
| 2 | Low fat cottage | Veal soup with chicken egg, coffee | Stewed fish, green tea |
| 3 | 2 egg yaichitsa, coffee | Fish cutlets without onions | Baked cheesecakes, tea |
| 4 | Bread with bran, a piece of small salmon, coffee | Ears with cod, tea | Baked chicken fillet, tea |
| 5 | Omlet, tea | Meat meat, black tea | Fish in a sheet |
| 6 | Cheese Cottage whole, tea | Soup with meatballs | Omlet, tea |
| 7 | Hard eggs, low fat kefir | Meat, stewed without vegetables, tea | Stewed mussels |
Menu for 7 days with the "cruise" phase
| Day | Breakfast | Dinner | Dinner |
|---|---|---|---|
| 1 | Omlet, tea | Flesh in plastic wrap, cucumber salad and chilli pepper | Fish souffles, tea |
| 2 | Low fat cottage, coffee | Fish soup with cod | Club with bran, kefir |
| 3 | Cheeson, coffee | The meat soup is assembled | Cheese cottage with low fat, green tea |
| 4 | Cabbage salad, tea | Stewed fish in a sheet | 2 hard -boiled eggs, tea |
| 5 | Eggs with meat, coffee | Cottage cheese saucepan | Stewed by chicken fillet and vegetables |
| 6 | Low -fat cottage, egg | Soup with meatballs, tea | Reduced with squid vegetables |
| 7 | Syerniks, Kefir | Meat with vegetables, tea | Omlet, 1 egg |
Menu for 7 days with the "consolidation" phase
| Day | Breakfast | Dinner | Dinner |
|---|---|---|---|
| 1 | Omlet with chicken, tea | Meat stew with vegetables | Boiled prawns, 1 orange |
| 2 | Cottage cheese mass with apple, tea | Chicken soup with vegetables | Any fruit |
| 3 | Whole cottage, coffee | Soup with chicken meatballs, vegetable salad | Berries with berries, tea |
| 4 | 2 hard -boiled eggs, tea | Souffle meat without vegetables | Shrimp with herbs |
| 5 | Eggs, strawberry smoothies | Fish with vegetable salad | Cottage cheese saucepan, tea |
| 6 | Cheeson, tea | Stewed beef liver with vegetables | Baked fish, tea |
| 7 | Omlet with beef, coffee | Fish soup with vegetables, tea | Cottage Cottage, Kefir |
Menu for 7 days with the "stabilization" phase
| Day | Breakfast | Dinner | Dinner |
|---|---|---|---|
| 1 | Omlet with chicken fillet, juice | Meat with vegetables and potatoes | Chicken rollers stuffed with vegetables, tea |
| 2 | Oatmeal with fruit, coffee | Meat soufflé, vegetable salad | Stewed chicken ventricles with vegetables, kefir |
| 3 | Buckwheat porridge | Fish cutlets with pasta | Cheese Cottage with low fat, tea |
| 4 | Porridge of corn with milk | Meat in pots, tea | Any fruits, juices |
| 5 | Omlet, tea | Baked meat in a sheet without vegetables | Cheese Cottage with low fat, kefir |
| 6 | Hard -boiled eggs, 1 apple | Fish with vegetables, tea | Cottage cheese saucepan with berries |
| 7 | Cheeson, coffee | Chicken with pasta or porridge of cereals | Pieces of stewed fish in vegetable and tomato sauce, juice |