The basis of Dukan's proper dietary nutrition is the use of food with a small carbohydrate content.Subject to the methodology of this diet, it is necessary to adhere to it for several months, but if necessary, its postulates can be taken as the main feeding system.P. Dukan, is the author of nineteen Books, derived the parameters of the ideal weight and described the methods of his achievement.His latest book "I do no Listing" was very recognized among the people who suffered overweight.It was published in 2011, the book has already translated into several languages, it is more popular in different countries, and this year it has a demand.Dr. Dukan's sales success every day acquires more and more fans.
The weight loss methodology proposed by a dietologist is based on protein nutrition, does not limit portions and does not load calorie content.The basis of the method are two large groups of products, one of them is the products that consist of animal proteins, and the second is the vegetable.According to the author, historically, these two types of products formed the basis of human nutrition for almost fifty millennia.This type of nutrition stores our genetic memory.With this combination of products, a person evolved.Therefore, the digestive system is more adapted to these two categories of food.Pierre Ducan believes that two high rating products: sugar and fat, brought great damage to humanity.Until for some time, people did not use so many fats and sweets, the meat extracted from wild animals did not contain much fat, and the sweets were present in the form of fruits and honey.The diet of a modern person is oversaturated with fatty and sweet foods.
In his comments on the power methodology, Ducan writes that many experts in the field of healthy eating insist on the mandatory inclusion of cereals and products that contain starch in the diet.Without denying the usefulness of such products, it is convinced that in the initial stage of losing weight, when the main weight loss is underway, such products slow down the process.The nutritionist gave very precisely a definition of eating in excess, writes "... without knowing it, I can say that their extra pounds did not appear due to the amount of foods it absorbed for saturation, namely, the surplus he ate to give pleasure or get rid of stress ...".The method of losing Ducan weight will probably attract those who are not accustomed to refusing culinary joys.
A Hage Assortment of Sea Fish: Dorada, Hek, Halt, Cod, AIDS, Picks, Burbot, Output, Mackerel, Flounder, Bea Sos, Herring, Kefal, Sturgeon, Sardines, Pike, Spy, Trout, Tuna, Salmon, Crabs, CARP, Caviar, etc.Seafood, Carpets, Fraud, Fraud, Shirt Oysters, Mussels, Octopuses, Crabs, Trumpets, Lobsses, River Crabs, Herizos and Riveras, Caracatas, etc.Great selection of poultry meat: turkey, chicken, cesard, young rooster, quail, ostrich, chicken liver, dove, etc.Two types: chicken and quail.Dairy Products With Zero Percentage of Fat Content: Kefir, Unsweened Yogurt, Cottage Cheese and Cheese, etc.About Thirty items of vegetables: Zucchini, Cabbage, Cucumbers, Egglants, Carries, Beets, Ceryry, Pumpkin, Pepper, Radishes, Chicory, Spinach, Green Salad, Green Beans, Sorrel, Sorrel, Sorrel, Sorrel, Sorrel, Sorrel, Sorrel, Sorrel, Sorrel, Sorrel, Sorrel, Sorrel, Sorrel, Sorrel.Acedera, acedera, sides, asparagus, onions, man, tomatoes, etc., as well as all and fungi.All types of vegetables without restrictions.
Before starting to use Ducan's diet, you must find out your optimal weight that you should fight.This can be done using services that are easy to find on the Internet.You can introduce all the necessary parameters (current weight, desired, attempts to lose weight, height, etc.) and obtain the figure of your perfect weight.As you can see, everything is individual.In addition, you will receive a "rule" that will help observe a diet in stages: each stage will be calculated by the duration and weight loss, which will very easily control the duration of weight loss.The basis of Dukan's proper dietary nutrition is the use of food with a small carbohydrate content.
Subject to the methodology of this diet, it is necessary to adhere to it for several months, but if necessary, its postulates can be taken as the main system of eating all their lives.The author conventionally divided his energy system into 4 stages.Each stage has its own rules.But all stages, like the entire Ducan diet, have several common points:
- "Eat, how much do you want and when you want!"- There are no strict volumes of portions and the established time to eat;
- Throughout Dukan's diet, more than 1.5 liters of liquid must be taken every day;
- Daily Eat Oat Bran (a variety of quantities);
- Every day they participate in physical effort, at least positions;
- Walk every day and more than 20 minutes during the first stage for more than 30 minutes, in the second and third stage).
First stage of Dukan's diet: "attack"
Weight loss during the first stage is 2 to 6 kg.During this period, the adipose tissue division process in the body is included in the process.In this phase, a slight sensation of weakness, discomfort, and lateral signs such as dry mouth, and possibly a slight smell, should not confuse it, but, on the contrary, they should infuse the confidence that the processes are planned, and Dukan's diet is chosen correctly and its conditions are met.The duration of this period depends on a lot, therefore, it is selected individually.Takes into account the existing weight and desired body weight after passing the course of adequate nutrition.The calculation is very simple:
- The duration of the period is 3 to 5 days overweight from 10 to 20 kg;
- With an excess weight of 20-30 kg, this period is 5-7 days;
- With an excess body weight of more than 30 kg, the duration of this period will be 5 to 10 days.
But, as a rule, the first stage does not last more than 10 days.In the initial stage of the methodology of losing weight in the diet, protein foods are administered exclusively.During the "attack" phase, the nutritionist recommends taking protein in the form of turkey or chicken meat (but necessarily having previously removed the skin), veal liver, lean ham, a wide range of marine fish (in any form prepared: steam, boiled, grill) and seafood.It is not prohibited, in Ducan's diet, consume chicken eggs, dairy products (low fat), eat food with several spices, condiments, vinegar, garlic and onion.A previous requirement for Dukan's methodology is daily use as a food supplement for meat dishes of a spoonful and a half of oats.Maybe I use cooking and salt, but in small quantities.During the entire Ducan diet period, products such as sugar and its derivatives should be categorically excluded (in extreme cases, use their substitutes).
Approximate menu of the "attack" stage of Dyukan's diet
Breakfast: natural coffee or green tea with a substitute for sugar, boiled egg and turkey breast.
Lunch: Most -wing grilled salmon, cottow saucepan, Ducan Galet.
Dinner: Stewed chicken legs with spicy herbs, yogurt.
The second stage of the Dukan-"Cruise" diet
As in the first period, the duration of this stage is selected individually.The duration of the diet depends directly on the speed of its metabolism and the speed of achieving the desired weight.La dieta en la segunda fase de la dieta de Ducan prácticamente contiene dos tipos de dieta: uno es proteína, la otra es vegetal.Throughout the phase, they alternate, which forms depending on the number of kilograms outgoing excess weight:
- If the discarded weight is less than 10 kg, this should be the alternation of "proteins" and "vegetables" every two days (the alternation is allowed in three days and five days later);
- If you plan to lose weight more than 10 kg, the alternation of "protein proteins" and "vegetables" must be carried out in the 5/5 -day scheme.
During this period, Ducan's diet needs to use 2 tablespoons of oat bran every day.In addition, in the second phase a variety of vegetables is allowed to eat (the exception is that it contains starch: these are peas and various types of beans, avocados, potatoes, lentils).It is allowed to eat raw vegetables, as well as cook and bake them.It is strictly forbidden to use rice and other cereals: they contain a large amount of starch.
Approximate menu of the "cruise" stage of Dyukan's diet
Breakfast: savings pancakes with kefir, herbal tea or natural coffee.
Lunch: teddy pepper with meat with vegetables (without cereal!), Cottage cheese.
Dinner: baked rabbit with vegetables, branching.
It is not forbidden to diversify food in the second stage of Ducan's diet with the use of several condiments and spices, spicy pepper, garlic, adjiki, dairy products (including milk), as well as the use of ketchup and starch (1 tablespoon), white wine or dye (3 tablespoons), miserable cream or coconut (1 tespoon).But here it should be taken into account that the previous list can consume no more than two products per day.
Third stage of Ducan's diet: "consolidation"
This phase of the Ducan diet is being fixed.At this time, the result achieved in restoring additional pounds during the previous stages is fixed.And here the duration of this stage depends on the amount of weight loss.They use the calculation scheme: every ten days of this phase, it is necessary to fix each kilogram lost during this diet.As noted above, the Ducan energy system is recognized as relatively soft dietary specialists.This specially well manifest in the third phase, in which “consolidation” can be carried out remove diverse: it is allowed to use absutely all the production indicated in the first standBananas), BREAD (Not More than 2 pieces), Cheese (Up to 40 Grams), as well as Starch -Containing Products (Peas, Peas. Beans, rice, potatoes, mais, pasta - 1 time in 3 days).During this period, the daily reception of oatmeal continues, but by increasing its number to 2.5 tablespoons.In the "consolidation" period, the "holiday for the soul" is allowed, that is, you can eat everything you want and your stomach, but no more than twice a week of this phase to eat 1.
Approximate menu of the "consolidation" stage of diet ducan
Breakfast: baked meat fillet, vegetable salad with 2.5 tablespoons.Salvado spoons, natural coffee.
Lunch: Mushroom casserole, seafood salad, grapefruit.
Dinner: "wild" rice in vegetables, golden baked in aluminum foil, green tea.
The fourth stage of the "stabilization" diet of Dukan
During this phase, two rules must be strictly observed:
- Daily reception of 3 tablespoons of oat bran;
- Make a "pure protein day" at least once a week.
All other diet rules during the "stabilization" period do not limit and do not exclude the use of a variety of food products.
Approximate "stabilization" menu of the Dyukan diet stage
Breakfast: turkey baked with vegetables, fruit salad, coffee.
Lunch: fish casserole, "garden" of vegetables, soy soup.
Dinner: cottage cheese, any fruits, herbal tea, oat bran.
Compliance with the methodology of this diet must adhere to several months, but if necessary, its postulates can be taken as the main system of eating all their lives.The Ducan diet is diverse, easy to use and adopt by the body.In addition, adhering to a diet, you can count not only weight loss, but also in cleaning the body and lead to the norm of various types of metabolic disorders.Experts indicate the high efficiency of Ducan's diet, with the correct approach to this energy system, a weekly body weight can reach 3 to 5 kg.But such a result is only possible with the complete and clear implementation of all the rules of the methodology in the four stages.It should be noted that Ducan's diet, like all weight loss systems, has its advantages and disadvantages.
Duke diets:
- The base of Dukan's diet are natural products, so you can call with confidence the safe diet;
- High efficiency of a diet, even with the body rejection of other diets;
- The positive emotional component: the diet is backed by excellent motivation: excess weight begins to disappear from the first days and very quickly;
- Ducan's diet is not an aggressive and light diet, it is very suitable for lovers to eat deliciously;
- During the fulfillment of the diet, no food restrictions are imposed, both temporarily (it is almost always allowed), and in terms of quantitative indicator;
- The simplicity of the diet allows you to observe its rules everywhere: at work, at home and on vacation.
- Ducan diet disadvantages:
- During adequate nutrition for Ducan's diet, ketone bodies are formed in the body.Ketone bodies help reduce the desire to eat, which is a positive moment, but, in turn, they can cause high fatigue during the first days of the diet;
- Ducan's diet method is not sufficiently balanced because a lack of several vitamins and trace elements can occur, which must be provided and accepted in the form of mineral vitamin complexes;
- Since Ducan's diet diet has a significant lack of fats, dietitian experts recommend consuming a small amount of vegetable fats.
- In addition, Ducan's disadvantages include the fact that their observance is required to constantly cook food, and this is not always suitable for those who really do not love this activity.