The famous energy system, developed by French nutritionist Pierre Dukan, has become one of the most popular diets in the world.The essence of Ducan's diet is a sharp reduction in carbohydrates that force the body to actively spend calories.
The essence of the Ducan diet
The advantage of Pierre Dukan's diet over others is that she does not order to count calories and maintain a diet.Dukan does not even limit the time of eating.The most important thing is to resist the four stages of the diet.In the initial two, the weight loss occurs, at the finish - fixing and a smooth exit from the diet.
Mandatory element - incorporating oat bran into the diet, which create a sense of satiety and help accelerate metabolism.Dr Ducan also recommends that it is also considered to be given 20-30 minutes a day of physical exercise, it is also considered the usual walking.
Ducan's diet stages
1. Attack
At this stage, the body is escaping additional pounds.According to recognition, attack is the most difficult period, the subsequent stages can resist much easier.The essence of the attack is not in hunger: it exists, but a set of strictly defined products that distinguish high protein content, which allows weight loss without loss of muscle mass.
The phase lasts from 2 to 7 days.The list of allowed products has more than 70 items, and don't forget about Bran!
2. Alternation
At this stage, carbohydrates are added to the menu.But that doesn't mean it's time to celebrate the victory with your favorite sweets.Pierre Dukan recommends carbohydrates from vegetables: you can eat any other except that contains starch.
Alternation implies that they replace each other with mere protein and protein-living days.The duration of the phase is calculated by the formula: 7 days for additional weight of weight.
3. Fixing
A very important stage that avoids returning the lost pounds.The menu should be expanded gradually, but observe one day simply protein per week.Multiply the number of pounds lost by ten - so much consolidation will last.
4. Stabilization
Finally, you can return to the usual menu.There are only three restrictions: one day simply protein once a week, 20 minutes of physical activity and three tablespoons of oats a day.Compliance with these lifelong rules, according to Pierre Dukan, is provided by the return of lost weight.
Diete Ducan Recipe
Attack: Dukan bread
150 g of soft curd
2 -3 eggs
4 tablespoons
4 tablespoons gluten
1 tablespoon of oil
1 teaspoon of baking powder
Mix all ingredients, form bread and bake in the oven until cooked at 180 degrees.
Alternation: eggplant piquant salad
2 - 3 eggplant
1 red onion
400 -500 g tomato
A bunch of parsley
2 tablespoons of vinegar apple cider
0.5 teaspoons of salt
1 tablespoon of sugar substitute
garlic
1 tablespoon of vegetable oil
Black pepper
We pierce the eggplant in some places with fork and bake thoroughly in the oven at 180 degrees 30 and minus 40 minutes.
We cut the onion in half rings, add sucrotor vinegar, salt and apple cider.Pour a glass of boiling water and let it faint in this marinade.
When the eggplants are ready, we clean them from the skin and cut them with large cubes.Add chopped tomatoes and finely chopped parsley.
We drain the water from the onion and add it to the salad.We season the salad with a tablespoon of vegetable oil.
Clear Protein Day: Filled squid
6 cane corpses
1 onion
4 boiled eggs
8 Crab sticks
100 g Champignons
salt, pepper to taste
Turn the mushrooms and onions until cooked, transfer to a bowl, add chopped sticks and eggs.Salt, pepper, mix everything.We fill the cleaned and washed squid with the resulting minced meat, fastening the edges with a toothpick.
We lay in shape, pour milk into which before salt, pepper, dill.Milk should be half a close squid.We put the shape in the oven, premeditated at 180 degrees, for 10 minutes.Then turn the squid and send in the oven for another 10 minutes.
Table of Products Allowed for Ducan Diet
Meat:
Beef fillets, beef tongue, beef cut, steak, bunny, game, beef liver, beef buds, stroke, low -skin bacon, bastards.
Bird:
Chicken, turkey, cesard, turkey bacon, chicken bacon, quil, chicken liver.
FISH:
Cod, Iron, a Palatus, a Dorada, Kefal, Flounder, Sea Perch, Picks, Putassa, Salmon, Crab, Tuna, Mackerel, Sardinia, Burbot, Carp, Sturgeon, Sprrat, Troft, Catfish, Hering.
Seafood:
Squid, crab, trumpet, sea scheme, shrimp, lobster, karadatsa, sea snail, seafood, sea hepherds, mussels.
Plant Protein:
Bran oat, tofu.
Dairy products:
Small curd cheese, low sugar -free yogurt, low low milk, low melted cheese, kefir.
Eggs:
Chicken, quail.
Vegetables (starting from the alternation phase):
Cucumbers, tomatoes, radishes, eggplant, artichoke, lettuce, carrots, onions, collar, cabbage, zucchini, broccoli, brussel cabbage, raven, spinach, green beans, green beans, chicory, span, pepper, soy, mushrooms.
Who is contraindicated in Ducan's diet?
Like any energy restrictions, Ducan's diet has contraindications.
You should not observe Pierre Dukan's diet if you have hypertension, kidney disease or gastrointestinal tract, atherosclerosis.In any case, before starting a diet, consult a doctor.You are unlikely to befriend Ducan's diet if you adhere to a strict vegetarian diet.
It is best to give up a diet if you have a tendency for depression, allergies or diabetes, menstrual irregularities.
What should you do if you have broken your diet?
If you have violated Pierre Dukan's recommendations, try to make the next two days simply protein and limit salt consumption.Be sure to follow the drinking mode (about 2 liters of water a day) to avoid fluid retention in the body.Don't worry!Make sure you have the opportunity to get enough sleep and walk in the fresh air more.
What are the risks of Ducan's diet?
Pierre Dukan diet failed to avoid criticism.Like other protein diets, it, according to some doctors, can increase the risk of heart, liver and kidney disease, disrupt metabolism, increase cholesterol.Ducan's constant diet appeared in ratings as one of the most dangerous.We remind you: Before you decide to observe the Duukan diet, consult your doctor!