Pierre Ducan- The famous French doctor, who developed a unique methodology for losing weight and lost weight stabilization, is the most readable nutritionist in France.Pierre Dukan is the author of 19 books, including Best -Seller "I don't know how to lose weight."All of this is the result of 30 years of research and practice.Dyukan dietrecognized around the world.
Ducan's Reasoning: “The Human Body Effectively Uses Calories From Carbohydrates As“ Fuel ”: As Hurmful“ Fast ”, I.E. Directly Sugar Itself, Confectionery, etc., and from the Useful“ Slow ” - Folder Made of Hard Grades of Wheat, Potatoes, etc. The Body IsVery Fond of Carbohydrates, BECAUSE IT Looks Like A System That Works, Like A Car Engine, Carbohydrates That Enter the Body Are Used Very Easily and quickly.
Squirils are well used by the children's body during growth of up to 17 to 18 years.The adult body uses body care proteins: for hair growth, skin renewal, red blood cells, etc., but does not know how to absorb proteins.When a person consumes many proteins, there is a lot of loss of body energy reserves, which practically does not use proteins in the financed sense, it only takes what is necessary to renew the body;Therefore, a person who consumes only protein foods does not gain weight.When I realized this, I realized that it is possible to give people the opportunity to eat freely in normal amounts without gaining weight.”
Dyukan dietIt consists of 4 phases: two phases for weight loss and two - not to gain weight again.In the middle between the two phases, a person already reaches the normal weight.
The first phase is very short, lasting two or three to seven days, the maximum, depending on the weight that needs to be lost.You can eat 72 products, very rich proteins are meat, fish, seafood, birds, eggs, lean ham, dairy, yogurts, water.You can eat them as much as you want.The duration of this diet can be 2 to 4 days for those who want to lose a little, 7 days for very complete people.This is a very effective phase.At the end of the phase, people lose 1.5 to 4 kg.
In the second phaseDucan diet72 protein products are preserved and 28 vegetables are added: all green vegetables, tomatoes, cucumbers, etc.
As there is no sugar and fat in these products, this food offers few calories.You can eat a lot, as there is no sugar and fats, so a person consumes, half wasted.This transforms the metabolism of people who tend to gain weight;Therefore, the amount of food consumed does not play a role.
- The speed of getting rid of overweight in the second stage is 1 kg per week.For example, a woman needs to lose 10 kg.Its first phase will last from 4 to 5 days, while losing 1.5 kg.Then she loses a kilogram a week, so in 8 weeks loses 8 kg.If you need to lose 15 kg, add 5 weeks to the previous scheme.
Ducan's reasoning "a little or a lot of people at this stage eats a little or a lot - this is almost the same. The body takes only what he needs and everything superfluous - he does not process and is not assimilated, because he does not know what is what is what is what is what is what is what is what is what is what is what is what is what is what is what is what is what is whatwhat is what is what is what is what is what is what is what is what is what is what is what is what is what is what is what is what is what is what is what is what is what is what is what is what is what is what is what is what is what is what is what is what is what is what is what is what is what is what is what is what is what is what is what is what is what is what is what is what is what is what is what is what is what is what is what is what is whatwhich is what is what is what is what is what is what is what is what is a little of a little of the number of a little of what is said: specific set of products, which is well known to us.
This ends the first stepDucan diet, in order to lose weight, and the internship begins, also consisting of two parts, with the aim of not gaining weight again.The problem with overweight in the world occurs precisely from the fact that anyone can lose weight, but only a microscopically small part of those who have lost weight can maintain what has been achieved.A few years later, the addition began again.When the weight returns, the body becomes less sensitive to diets.To solve this problem, the consolidation phase is used.This is a transitional stage between a strict diet and the time when there is no diet.
All 100 products are preserved in the consolidation phase- This is the basis of food for life.During this phase, two types of fruits are added per day, 2 pieces of bread, a portion of cheese, twice a week, you can add rice, pasta, lentils and two festive dinners when you can eat any snack, main course, dessert, drink a glass of wine.The sweets are returned in the third phase, but for the diet to be active, it needs to follow the rate of 10 days for each kg lost.If a person lost 5 kg, the third phase will last 50 days, 10 kg - 100 days.When this phase is passed, you can continue to the fourth phase.
During the fourth phaseDucan dietIt is important to follow the three rules:
- One day a week to return to the first stage (72 protein products);
- Walk at least 20 minutes a day;
- Use 3 tablespoons of oat bran.This is a completely natural, non -processed cereal product that protects from a set of overweight.
The rest of the time you can eat any food.The fourth step lasts life.
- Consumption of purely protein natural products provides impressive weight loss results.
- The alternation of purely protein days with protein vegetables allows you to gradually reach the right weight.
The main long -term weight stabilization rule is based on a simple but necessary degree of security: to maintain the perfect weight, it is necessary to adhere to the rest of protein day per week.
According to Dukan, one of the keys to a successful weight loss is to establish an ideal individual weight.This is not necessarily weight (or even size) that one person would like to have for aesthetic reasons.The ideal weight should correspond to many parameters that take into account growth, age (every decade there is an increase in the weight of a woman), a family history of fat, the history of problems with weight and weight range (the difference between the minor and the largest weight in adulthood).
The concept of normal weight according to this system is calculated according to a complex formula, taking into account individual indicators.
Dyukan diet.How to eat!
The first phase
To startDucan dietThe short phase of "attacks" during which you can eat only protein foods - meat, fish, eggs and low fat dairy products.
It is very important to drink a large amount of water, at least one and a half liters.During this phase you can eat at any time and in any quantity allowed by products.
First phase products
- Dark ram, veal, rabbit (excluded - pork, lamb).Meat can be cooked anyway, but when frying, you cannot use oil and sauces.
- Chicken and turkey, without skin (excluded - goose, duck, chicken wings).
- Lent ham.
- Meat liver, chicken.
- Any fish is boiled, grilled or steamed.
- Any crustaceans and mollusks.
- Up to two eggs a day.With increased cholesterol, no more than 3-4 gems per week.Protein - No restrictions.
- Low fat dairy products.Natural yoghurts (to improve taste, you can add coconut, vanilla, lemon).Fruit yogurts should be limited to 2 per day.
- Sugar substitute (canderel or other), vinegar, spices, spices, garlic, onion, rods, salt (in small quantities), lemon juice (how to add), mustard.
Recommended
- Eat 1.5 tablespoons of oat branches a day.
- Perform a daily walk for 20 minutes.Spend time to exercise.
Oats - an important componentDucan diet
Ovsyanka follows the entire diet and becomes one of the main components after its conclusion.Oat brans are rich in sugar and protein, absorb water in the gut, increasing its size by 20 times.It helps to feel full.Ovsyanka is also useful for heart work and helps in constipation (what can happen in the early stages of the diet).
The second phase
The phase consists of two diet variables.Pure protein days alternate with the days when you can eat an unlimited number of vegetables complement meat, fish, birds and low fat dairy products.The phase can last until a person reaches the ideal weight.
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- You can eat so many vegetables and anytime.But if you need to lose weight faster, it is better to eat only when you feel hungry.
- Carrots and beets are also allowed, but due to the presence of starch in them, consumption should be limited.
- The following starch products are excluded - potatoes, rice, grains, peas, beans, lentils and avocados.
RULES OF THE SECOND PHASE
- One - five days of pure protein (as in the "attack" phase) alternate with one to five days when vegetables are added to protein.
- Bran consumption increases to 2 tablespoons a day.
- The daily walk increases to 30 minutes.
- It is necessary to drink at least 1.5 liters of clean water per day.
The third phase.Consolidation
During this phase you can eat any amount of proteins and vegetables while other products are added.
Third Phase Rules
- Fruits (excluded - bananas, grapes, cherries, dried fruits, walnuts) are added.
- You can add two pieces of rye bread and 40 g of hard cheese a day to the diet (excluded - cheese with mold, soft cheese and goat milk cheese).
- You can add some products containing starch (twice a week) to the diet, such as 225 g of noodles with tomato sauce (excluded - creamy sauces and oil containing sauces), 225 g couscous, bulgura or panicum, lentils, beans and potatoes (all without oil).
- The range of meat is expanding several times a week, you can include lamb, pork and bacon in the diet.
When you visit a restaurant or guests, choose dishes corresponding to your program.
If there is a violation of the diet, follow the next tactics - four days:
- There are only proteins.
- Limit salt intake (to reduce the risk of body water retention).
- Increase water consumption to 2 liters per day.
- Sleep more than usual.
- Walk for an hour every day.
The fourth phase.Stabilization
In the fourth and last phaseDucan dietThe body will extract from food all the calories it needs.But as practice shows, the probability of weight return remains if you do not comply with the rules of this diet.
The rules of the fourth phase
- Return to the normal diet (the best nutrition is an unlimited amount of protein and vegetables, once a day - fruits, two pieces of rye bread, a piece of cheese, two products containing starch).
- One day of the week throughout life is just protein.
- Drink at least two liters of water.
- Perform daily walks for at least 20 minutes.
- Try to forget the elevator and the escalators.The climb and descent on the stairs pass calories.
- Every day they eat 3 tablespoons of oat bran.Adhere to this rule all life.
Remember that sports and movement are allies in the fight against overweight!
Attention!About if you are suitableDyukan diet, it's worth consulting a doctor!Diet recommendations (especially the "First Phase. Attack" section) are designed for healthy people.