For almost 20 years, the stars of the world class and ordinary women have praised Ducan's diet.The Duchess of Cambridge, Carol Middleton, Jennifer Lopez, Penelope Cruz - this is far from the whole list of prominent people whom the great French nutritionist Pierre Ducan has helped to lose weight.But at first glance, the simple diet has its own characteristics that should be taken into account when compiling a menu for each day.
Interesting!Pierre Ducan is a French writer, and in the past a nutritionist was born in 1941. In childhood, he dreams of becoming an artificial critic and has talent in the visual arts.But his mother's death radically changed Ducan's life, he entered the Medical College and after graduation was practiced as a therapistS
What is Dukan's diet
Dukan's diet was born in the late 1990s.It took about 40 years to create it with a nutritionist, which doctors spend a detailed study of the effects of proteins on the human body.The essence of the diet is simple - the diet is formed by protein products and the use of carbohydrates is tightly restricted.
Pierre Ducan believes that everyone has a unique supply of fat cells.Men and women who have many of these cells are more susceptible to weight gain.And yes Get rid of excess weight and keep the results achieved, you should eat protein products.
Interesting!The world's glory for Pierre Ducan came in 2000, after his main book, I can't lose weight.In terms of sales in France, she was slightly lost to Harry Potter.
Dukan's diet rule is the passage of 4 stages, each of which is preparing for a change in diet, weakening and maintaining the resulting result.But at the same time, you are not required to give up your favorite products.The diet allows use Over 100 productsS
Phase # 1 "Attack"
The first, most important stage aimed at forming motivation.In this phase you can lose 5 to 10 pounds.Stick to a diet at the attack stage, no more than 10 days are allowed.And the smaller the weight, the faster the first phase ends.
So if you plan to reset up to 5 kg, then the stage lasts 1-3 days.With the volume of excess weight from 5 to 10 kg, it will take a diet of 3 to 5 days, if more than 10 kg, then you will have to attack 5-7 days.
In the first stage, you should only eat certain products, with the minimum add salt to the finished dishes.The volume of food is not limited, it is possible to eat every time a feeling of hunger appears.
What products are included in the diet:
- Mud: Turkey, veal, rabbit, beef;
- quarantine: liver poultry and beef, beef, kidneys and veal;
- fish: Each, including smoked, small -casual, fat;
- seafood;
- Up to 2 yolks per day;
- Loof Dairy ProductsS
The use of spices and spices is allowed in reasonable quantities.Mustard, dried green, black pepper are allowed.Drinks take coffee, tea, dietary bet.
Phase # 2 "Cruise"
In the second stage, there is active weight loss.Thanks to the first phase, the body will prepare for a protein diet so that during the "cruise" well does not deteriorate.The duration of this stage is determined individually - from 3 months to achieve the desired weight.
The basic principle of the second stage is the alternation of protein products and vegetables.To not go wrong, take only proteins for a day, on the second day - vegetables.
What products can be consumed:
- All protein products, which you used in the first phase;
- cucumbers;
- radish;
- Bulgarian pepper;
- cabbage;
- mushrooms;
- celery and all other vegetables, except for potatoes, corn, avocado, red and white beans, lentils, peas, olives and olives;
- Once a day is allowed to eat with low -fat yogurt.
Phase # 3 "Consolidation"
This phase is very important.It allows you to adjust the result so that you do not return to the previous weight.Its duration is determined individually.On average, for each kilogram of discarded weight, you should save 10 days from the diet.If you have lost 15 pounds, then the duration of the third phase will be 150 days.
There are products from the first and second stages.But the diet becomes more rich, and new products are added to it:
- Fried meat - up to 3 times a week;
- whole grain bread - no more than 2 slices a day;
- Low -fat cheese - up to 50 g per day;
- Fruits - up to 200 g per day;
- Macaron - up to 220 g per day, but not more than 2 times a week;
- 2 potatoes in the uniform - part up to 150 g not more than 1 time a week;
- Bob, lentils, peas, chickpeas - no more than 1 time a week with a volume of up to 100 g.
In the third stage, there are still no fast carbohydrates, but the menu is more varied.
Phase No. 4 "Stabilization"
The fourth, last stage.You gradually return to the usual diet.Of course, do not immediately throw yourself on cakes and sweets.Add 1-2 products every day and remember that the measure is important. Never take the supplement, Eat from a small plate, carefully chew food.
The fourth phase helps to return to your favorite products, but not to forget the habits of proper nutrition.
Contraindications
Before you decide to lose weight with Ducan's diet, be sure to read the list of contraindications:
- insignificant age;
- Pregnancy and lactation;
- Kidney and liver disease;
- gout;
- impaired metabolism;
- Neurological problems.
This diet is not suitable for people with mental work and those who have a tendency for frequent respiratory diseases.It is not recommended to begin to lose weight during the vitamin deficiency - spring and autumn.
Additional Diet Conditions
Ducan diet is only effective if several rules are followed:
- Eat daily One and a half tablespoons of oat branSDue to the high fiber content, they improve digestion and metabolism.
- Daily physical activity is important.Take the habit of using the elevator, but climb and get down the stairs.In the absence of contraindications Take a run, yoga, gymnasticsSYou have to move constantly.
- Follow your health.Remember that proteins give a serious load on the kidneys, so listen to your body to avoid malfunctions in your work.
- Drink a lot.This is an important rule for any diet.Drink a day at least 2 liters liquids taking into account coffee and tea.
Interesting!Pierre Ducan began developing the diet after a patient's visit.She complained about obesity and was ready to change the diet.But at the same time, the woman puts one condition - she is not ready to refuse meat.Ducan advises the patient to eat only low fat varieties and drink plenty of water.As a result, a woman has lost 5 pounds a weekS
The pros and cons of Dukan's diet
Dukan's diet has many supporters and, conversely, enemies.And this is not surprising - the nutritionist forms an innovative way of weight loss, which allows not to reduce portions and not reduce the number of snacks per day.But opponents of the diet claim that this is just a marketing move, but in fact the technique does not work.
The diet will help or independently depend on the individual characteristics of the body.Even before the start of the Attack, we recommend that you get acquainted with the pros and cons of this diet.
The benefits of diet
Ducan's pluses belong to:
- A variety of and delicious diet, starting from the second phase.From the third stage, the menu should include favorite products except sweet and flour.
- Great motivation.You will lose a few pounds in the first phase.This motivates more compliance with the dining rules.
- You can't count calories.Pierre Dukan calls so as not to calculate the calorie content of the dish to fit into the permitted frame.He also believes that such a technique is ineffective, since when returning to the usual mass, the weight will return.
- You can eat at any time of the day without limiting yourself to the volume of the portion.Protein products are very nutritious, so you can't physically eat much.
Disagreements
The disadvantages of diet include:
- Carbohydrate deficiency can cause a decrease in mental capacity and nervous surge.
- Excess protein has a negative effect on the kidneys, so it is contraindicated in diseases of these organs.
Ducan Diet - a menu for every day
Consider the approximate menu for each day, taking into account the rules of each phase.You can adjust it yourself, but considering the rules described above.
Menu for 7 days in the Attack Phase
| Day | Breakfast | Dinner | Dinner |
|---|---|---|---|
| 1 | Turkey omelette, tea | Fish soup with salmon, green tea | The meat baked in foil |
| 2 | Low -fat cheese | Veal soup with chicken egg, coffee | Stewed fish, green tea |
| 3 | Yaichitsa of 2 eggs, coffee | Fish cutlets without onions | Baked sirens, tea |
| 4 | Bread with bran, a piece of small salmon, coffee | Ears with fever, tea | Roasted chicken fillet, tea |
| 5 | Omlet, tea | Meat souffle, black tea | Foil |
| 6 | Whole cottage cheese cheese, tea | Meatball soup | Omlet, tea |
| 7 | Boiled eggs, low -fat kefir | Meat, stewed without vegetables, tea | Stewed mussels |
Menu for 7 days with the Cruise Phase
| Day | Breakfast | Dinner | Dinner |
|---|---|---|---|
| 1 | Omlet, tea | Meat in foil, cucumber salad and pepper | Fish souffle, tea |
| 2 | High fat content, coffee | Fever | Clubs with Bran, Kefir |
| 3 | Chisons, coffee | Meska soup is a mesplace | High strong cheese, green tea, green tea |
| 4 | Cabbage salad, tea | Foil | 2 boiled eggs, tea |
| 5 | Eggs with meat, coffee | Cottage cheese cheese casserole | Stew of chicken fillet and vegetables |
| 6 | Low fat cheese, egg | Soup with meat meatballs, tea | Stewed with vegetables squid |
| 7 | Syerniks, Kefir | Meat with vegetables, tea | Omelette, 1 egg |
Menu for 7 days with the "Consolidation" phase
| Day | Breakfast | Dinner | Dinner |
|---|---|---|---|
| 1 | Omelet with chicken, tea | Meat -stew | Boiled shrimp, 1 orange |
| 2 | Cheese table with apple, tea | Chicken soup with vegetables | All kinds of fruits |
| 3 | Whole cottage cheese cheese, coffee | Chicken meatball soup, vegetable salad | Fruits with berries, tea |
| 4 | 2 boiled eggs, tea | Meat souffle without vegetables | Shrimp with herbs |
| 5 | Eggs, strawberry cocktails | Vegetable salad | Cottage cheese cheese, tea |
| 6 | TAKES, TEA | Stewed beef liver with vegetables | Baked fish, tea |
| 7 | Beef omelette, coffee | Fish soup with vegetables, tea | Cottage cheese, kefir |
Menu for 7 days with the "stabilization" phase
| Day | Breakfast | Dinner | Dinner |
|---|---|---|---|
| 1 | Omelet with chicken fillet, juice | Meat with vegetables and potatoes | Chicken rolls stuffed with vegetables, tea |
| 2 | Oatmeal with fruit, coffee | Meat souffle, vegetable salad | Stewed chicken ventricles with vegetables, yogurt |
| 3 | Buckwheat | Fish cutlets with pasta | High whistle cheese, tea |
| 4 | Corn | Meat in pots, tea | Any fruit, juices |
| 5 | Omlet, tea | Roasted meat in foil without vegetables | Low -fat cheese, kefir |
| 6 | Boiled eggs, 1 apple | Fish with vegetables, tea | Berry cheese |
| 7 | Chisons, coffee | Chicken with pasta or cereal porridge | Pieces of fish, stewed in vegetables and tomato sauce, juice |