The surname of this nutrition became the name of the family: "I'm sitting in Dukan", at least one of our friends or said such words.No wonder Pierre Ducan has studied (and continues to study) his patient's nutritional habits for 25 years and developed the author's methodology for weight loss.After the publication of the book "I am not able to lose weight", not only his patients spoke about him, but also all those who dream of becoming thinner.And that, we will be honest, almost everything.In addition to a systematic and understandable approach, some books, more than 500 recipes, the doctor's diet has gained popularity thanks to the individual interactive training program.After all is that at any time you will be supported by nutritionists (including Dukan itself), I correct the program, from the night types in the refrigerator.
The stages of the diet
Unlike many cunning diets, where grams and calories should be taken into account, choose color food, raise with a fork in the mouth exactly 17.59 or breed protein from carbohydrates, Pierre Ducan divided the entire process of achieving the desired weight in 4 phases.Two initials are aimed at losing extra pound, the other two - in fixing the result.An important detail is the daily consumption of oat bran.They swell, causing a feeling of satiety, and accelerating the process of metabolism.
Attack: Fast weight loss. Ducan is categorically against hunger.Therefore, even during the most difficult period, there is an opportunity to choose from 72 products.All of them are rich in proteins that stimulate the process of losing weight.Moreover, the fat is burned and the muscles remain intact.
Duration: 2 - 7 days
Weight Loss: 1.5 - 4 kg
The amount of oat bran: 1.5 tbsp.l.
Physical activity: 20 min.in the day
Alternation: Gradual achievement of proper weight. The process of losing weight slows down slightly, but does not stop.28 types of vegetables are added to proteins.Ducan recommends eating, alternating mere protein days (BB) and protein-living (Bo).
Duration: 7 days for each extra pound
Weight Loss: On average 1 kg per week
Number of oats bran: 2 tbsp.l.
Physical activity: 30 min.in the day
Consolidation: Dependence on the new food regime to avoid yo-yo effect. You have achieved the goal, but the body wants to return the lost pounds.To stay in the winners, you need this phase.Gradually turn the rest of the products (flour, fruits, cheese) to the menu and you don't even deny yourself festive holidays.To provide yourself with sharp weight fluctuations, Dukan presents on Thursday simply protein.
Duration: 10 days for every kilo lost
Quantity of oat bran: 2.5 tbsp.l.
Physical activity: 25 min.in the day
Stabilization: We eat what we want, but follow the three rules. Finally, you can afford everything, but throughout life is needed: 1. Every Thursday there is only protein.2. To reject the elevator and walk daily for 20 minutes.3. DRIGHT Three three play play Bran and Love.
Duration: All his life
Number of oats bran: 3 tbsp.l.
Physical activity: 20 min.in the day
As you notice, Ducan pays attention not only to food but also with physical exercise, however, very unreasonable.Hiking from 20 to 30 minutes a day - without failing.Other types of cardio loads remain at your discretion.
100 products allowed
The list of products allowed by the Ducan method, depending on the phase, has from 72 to 100 products.There is no such happiness in any diet.72 containing the product protein is lean meat, poultry and fish, seafood, chicken eggs, dairy products with a fat content of 0% without additives and sweeteners plus plant protein (tofu or oat bran).In the second phase, 28 types of vegetables are added: zucchini, artichokes, eggplant, each cabbage, green beans, carrots, cucumbers, tomatoes, radishes, beets, spinach, pumpkin, etc.Mushrooms and soybeans are also included.
Contraindications
Among the unconditional contraindications to the Ducan diet, hypertension, gastrointestinal diseases and kidneys, atherosclerosis, strict vegetarianism, children and adolescence.Care should be treated with diabetes, allergies prone to depression and humans whose work is associated with increased concentration (drivers, doctors).Women who plan pregnancy are waiting for a baby or breastfeeding, you can observe the Ducan diet, if you take the third stage as a base, exclude Thursday protein and add some of the fruits/berries to the daily menu.
If you have fallen away
If you have violated the program (which is not excluded on the eve of the New Year's Marathon), do the following: cost a few days (no longer) protein;Increased water consumption to 2 liters per day and limit salt consumption so that the fluid does not delay in the body;sleep more;Walk an hour a day.
Criticism
Pierre Dukan's diet is often criticized, especially colleagues in the workshop.So, food expert Jean-Michelle Cohen convinced the court that protein diets can cause heart disease and breast disease.Now the opponent has to pay more than a few thousand dollars.The author of the book "The Bible of Literature", Zhenny de Jonkier, considers the lack of a sense of hunger the sole advantage of the Dukan system.Another nutritionist, Katrin Lefev, is sure that the predominance of protein, especially during the attack, will not pass without consequences for the kidneys.The Dietary Association placed Ducan's diet first on the list of worst diet.According to experts (the sanitary safety agency of nutrition, environment and labor), such a diet may violate the process of metabolism, cholesterol levels, as a result of which cardiovascular complications, kidney problems and rectum will occur.Therefore, we remind you: before adjusting your weight with your diet, consult a qualified specialist.