Pierre Dukan's diet for weight loss is one of the most effective diets, whose results can be set for many years. Ducan's diet became popular in 2000, after the nutritionist Pierre Dukan published his book "I did not hear losing", where he described in detail his detailed methodology of losing weight. According to Ducan's diet, stars like Jennifer López and Penelope Cruz. Ducan's diet is light enough, because his motto "eats as much as you want", but you need to know what to eat and when. Interested in? Then we will analyze in detail all the stages of the Ducan diet and its characteristics.
The essence and characteristics of Pierre Dukan's diet to lose weight
The essence of Ducan's diet is the consumption of proteins that easily absorb food and the reduction of carbohydrates, because the release of extra pounds occurs, in addition, during the diet, the body is cleaned with accumulated toxins and toxins, increases the level of metabolic processes. At the same time, you will not have to die of hunger, you can eat as much as you want, but only those products that are allowed by one or another stage of the diet.
Ducan's diet consists of 4 stages or phases, with its own characteristics in nutrition. Due to compliance with the requirements of each stage, not only can we lose weight quickly, but also solve the results for a long time. Ducan's diet menu consists mainly of products such as meat, fish and vegetables, but one of the main components of the diet is the bran. A great advantage of Ducan's diet is a diverse menu, there are many adequate recipes for each stage of the diet, so it will not have to drown in a boiled chicken breast every day. The diet period is calculated depending on the amount of kilograms of excess weight, so it is necessary to clearly establish the ideal or desired weight by which it will strive.
Dyukan diet for weight loss: general requirements
To remain satisfied with Ducan's diet, it is necessary to clearly follow the instructions of the four stages of the diet, as well as observe some general recommendations that will make Ducan's diet even more effective.
- Observe the water regime, throughout the day, you must drink at least 1. 5 liters of non -carbonated purified water;
- Be sure to consume oats, your number will depend on the stage of the diet;
- Exclude from your diet any oil, fat, mayonnaise and sauces and sauces bought. Prepare food in an anti -stick pan without oil, replacing it with a small amount of water. Cook products, bake, cook over low heat, steam or grill. Salate salads with lemon juice or other gasoline stations cooked at home;
- In the course of the diet stage, it abandons products such as sugar, fruits with a high sugar content (bananas, grapes, figs, cherries, cherries), alcoholic beverages, french fries;
- Do not neglect physical effort, this is perhaps a recommendation that applies to all Dukan's diets and diet too. If you do not have time to participate in the living room, carry out home training, it is better to alternate cardio with resistance loads;
- Every day, make at least a 30 -minute walk in the fresh air, at a slight rhythm, slowly to your pleasure.
Diet Pierre Dukan - Phases and its duration (table)
The amount of kilograms you want to lose. However, it should be taken into account that the results may vary slightly in one direction or another, depending on the individual characteristics of the body.
There is also the fourth phase of the Ducan diet, it is called "stabilization", characterized by nutrition recommendations and maintaining an additional lifestyle after completing and consolidating the results of the diet.
The first two stages of the Dukan diet, the attack and alternation are directly directed to lose weight, reduce volumes and weight loss, and the second two phases to consolidate the results and prepare the body for properly balanced nutrition.
The "attack" stage is a protein menu, without the addition of carbohydrates and fats. However, this stage is the most non -long and at the end of its diet it will begin to expand with new allowed products. In the "alternation" phase, vegetables should be added to the protein menu, in the third fruit is to choose and a small portion of cheese per day. In addition, the "consolidation" of the third stage implies the rest days of the diet, which implies the consumption of products that contain starch. The fourth stage of the Ducan diet is characterized by a gradual return to the normal diet.
Products that can be eaten in the diet phase
A list of products that can be eaten and use when preparing dishes, regardless of the DUG diet:
- Black, green and herbal teas;
- Soluble and custard coffee;
- subcrogor (with the exception of fructose, glucose and sorbitol);
- Cocoa with a low fat content (up to 14%), no more than 1 teaspoon. per day;
- Corn starch, no more than 1 tablespoon. per day;
- Dry and careless milk (1. 5%) no more than 3 tablespoons. per day;
- Wheat bran, no more than 1 tablespoon. per day;
- food flavors;
- mass baking powder;
- Low fat broth cubes;
- onions (1. 5 onions per day no longer);
- lemon (such as a seasoning or refueling for a salad);
- parsley;
- mustard (in small quantities);
- Alcaravea seeds, cinnamon, vanilla;
- vinegar;
- Salt (in small quantities).
As you can see, the list of additional products for any stage of the diet is quite large, so you can experience and make delicious dishes in the conditions of a certain phase of the diet.
Dyukan diet: the first phase "attack", its characteristics
The first stage of Ducan's diet is the shortest of the four existing, characterized by a significant and acute weight of weight and a decrease in volumes. The "attack" phase has the strictest frame to compile the menu, to change and facilitate that it should not be able to lose weight with the help of Ducan's diet. The attack stage is, so to speak, the impetus for the body to be a weight loss. The maximum duration of the first phase of the Ducan diet should not be more than 10 days.
The "attack" phase menu must contain only protein products that need to be cooked without adding any fat, giving preference to cooking, extinction, baking, steaming or grill. Make sure every day during the entire stage of the attack, it is necessary to eat 1. 5 tablespoons. Oatmeal, and drink at least 1. 5 liters of non -carbonated water.
Dyukan diet, "attack" phase - allowed products
This is a list of products that can be eaten during the first phase of "attack", you can mix these products, since you want, the quantity and the food time are not limited either, but it still does not have to eat in excess:
- Chicken meat, turkey, quail, guinea bird (without skin);
- lean meat, veal, rider;
- calf and liver;
- beef or calves;
- Fat-free ham (2-4%)
- soy cheese "tofu";
- Egg protein (yolks: no more than 2 pcs per day);
- any shellfish;
- any type of fish;
- crab sticks (no more than 8 pcs per day)
- Lácteos and dairy products of low power;
- Onion, garlic.
During the preparation of the dishes in the "attack" stage, you can use any seasoning and spices (preferably single, not complex, can contain a large amount of salt and sugar), a small amount of salt and vinegar.
What products to exclude during the "attack" phase
In addition to carbohydrate and fat foods at this stage, the following products should be excluded:
- Goose, duck;
- rabbit meat;
- pig;
- Products with sugar and spices.
Attention! Ducan's "attack" stage is, although short, but quite resistant and extreme for the body, therefore, a deterioration can be observed in good (dizziness, dry mouth). If the symptoms are serious, the duration of this phase should be reduced, if it feels good, the phase can be extended depending on the amount of kilograms of those you want to get rid of. However, remember that the "attack" stage should not last more than 10 days.
Dyukan diet for weight loss: the second stage "alternation" or "cruise"
The second stage of the Dukan's "alternation" diet obtained its name due to the alternation of two menu: vegetable proteins and proteins. The duration of this stage also depends on the number of kilograms with which you want to separate (see the table at the beginning of the article).
And so, the second stage of the "alternation" diet has its own food intake, if it has less than 10 kg of overweight, you can choose the lighter scheme of the "alternation" stage, one day every two days, namely, one day is protein, the second day of protein with vegetables. In addition, if you have a small overweight supply, you can change the menu circuit at any time. If you have more than 10 additional kilograms, scheme 5/5 will be the most successful option for you. The most successful menu options in the "alternation" stage:
- 1/1: A day protein: a day of protein with vegetables;
- 3/3: three days, protein menu, three days of a protein and vegetable menu;
- 5/5: Five days of protein - 5 days of proteins + vegetables.
The "alternation" stage sets the results of the first stage and the desired weight is achieved, the diet begins to slowly rebuild and address the usual nutrition. The "alternation" menu of the second phase contains the same protein products that were allowed in the first stage of "attack", only now are complemented with some vegetables. Preparation methods remain the same as when "attacks" exclude frying.
Make sure all the "alternation" of the stage every day (add to the dishes) by 2 tablespoons. Brana of oatmeal, supports the aquatic balance in the body, drinking at least 1. 5 liters of non -carbonated water.
Products that can be eaten during Dukan's diet, the "alternation" phase
- All allowed products of the "attack" phase;
- cheese (less than 6% fat);
- fruits (except for grapes, bananas, cherries, cherries);
- cream (1 tablespoon per day);
- Vegetable oil in minimum quantities (1/3 teaspoons);
- bread (no more than 2 pieces per day);
- White or red wine (50 g per day);
- tomato paste or tomato sauce (1 tablespoon)
- No vegetables containing starch (for squirrel day + vegetables): cucumbers, tomatoes, green patches, spinach, pepper, beets, cabbage, celery, asparagus, mushrooms, zucchini, carrots, eggplant.
Products of the previous phase "Attack" can still combine as you want, but you should not mix additional products of the "alternation" phase, you can only choose two elements of the previous additional products. (For example, during the day we use only apple and cabbage, the next day we change the combination).
Products that must be excluded in the "alternation" stage
Add the following names to the list of prohibited products in the "attack" phase:
- grain;
- rice;
- lentils;
- beans, beans (except patch);
- peas, corn;
- pasta;
- avocados, bananas, cherries, cherries, grapes;
- dad;
- Olives, olives.
Try to control beet consumption and carrots, since they contain a fairly large amount of sugar. You can still eat how much and when you want, but again you should not eat excessively, especially before bedtime, generally try not to eat 2-3 hours before bedtime (this also applies to all phases of Dukan's diet).
Alterando protein with vegetables, it will begin to normalize its metabolic processes in the body, eliminate excess water, get rid of toxins and toxins, fats and salt. If the duration of the stage has not yet come to an end, but the results are already satisfied (weight, volumes), it can safely move on to the next stage.
Dr. Dukan diet: Phase the third "consolidation" or "consolidation"
The name of this stage of Ducan's diet speaks for itself, at this stage it will fix the result, thus avoiding the return of the weighted weight. You can see the duration of this phase in the table, or to directly calculate the period of this stage individually, you must take into account the number of kilograms fallen in the previous two stages. That is, if it dropped 5 kg, then the fixing stage must last 50 days, if 10 kg is thrown, then the "repair" phase should last 100 days. Then, during a discarded kilogram, there are 10 days of consolidation of the result.
At this stage of Dukan's diet, it is necessary to consume (add to the dishes) 2. 5 tablespoons. The oat bran still monitors the water balance drinking at least 1. 5 liters of water. The third phase menu on Ducan's diet is even closer to the usual diet, but it is necessary to observe an important rule for the "consolidation" stage. One day a week, it should be kept according to the "attack" phase menu, that is, one day a week you must eat only protein products, what kind of day you will decide, but this day it must be installed clearly over the next few weeks.
Allowed products for the third phase of the ducan diet
- All allowed products of the "attack" phase;
- All vegetables of the "alternation" phase;
- Bread no more than 2 pieces per day;
- Low varieties in cheese fats (40% fat content of 40 g per day, at least fat content, the more they can eat);
- Fruits (a type of fruit per day), with the exception of bananas, grapes, cherries, cherries and figs
Products that should be present at the menu no more than 2 times a week:
- Pasta (220 g per day);
- Solid wheat, cuscous, wheat bulgur (200 g per day);
- Lentejas, Saracen Wheat (200-220 per day);
- Bean, peas, chickpeas (no more than 200 g per day);
- Rice, potatoes (125 g, potatoes can only be consumed in a uniform);
- Pork, lamb meat, bacon (you can fry in a pan with a very small amount of oil or on the grill).
As before, you can eat when and how much you want (except products with an installed amount), but remember the sense of proportion and not eating in excess.