Pierre Dukan is a French doctor and until 1975 he was involved in general therapy. However, this year he faced a serious occasion in his practice. Before that, obesity was treated with a balanced menu, including low -calorie products. However, the nutritionist approached the treatment from a completely different side. The principles of his diet are based on the use of protein products and have up to four stages, after which patients do not gain weight again.Dr. Ducan described more than 20 years of research and improvement of this diet in the book "I Can't Lose Weight", published in 2000. After the book was published, the Pierre Dukan diet spreads and gives its positive results worldwide. Another wave of interest in nutrition was Prince William's marriage in the United Kingdom, whose bride Kate Middleton greatly threw the burden on marriage just thanks to the French nutritionist's nutrition method.Ducan's diet principle
The principles of the French nutritionist is easy to use, do not require the use of exotic or inaccessible products. It is a protein diet that includes a significant decrease in the number of carbohydrates used. It is this approach that allows you to achieve the distribution of fats in the body. After diet, there is the opportunity to throw up to 5 kg of body weight per week. As you can see, the French diet is not rigorous, especially since the latest stages are aimed at consolidating the result, so you will not gain weight after the end of the diet. The first two stages of diet are intended to create the body to throw the weight and break the inner fat. Both stages aim to stabilize the power system, integrate the result and maintain the result. This favorably distinguishes Dr. Dukan's diet from such protein diets. The last stage is simple and comfortable, it includes all the products necessary for the body so you can follow the beginning of the last stage of Dukan's diet all your life. Throughout the diet, you should drink at least 1, 5 liters of clean water a day. In addition, if you complete the proper nutrition with physical activity and exercises, daily walks, then the results will not be too long and will be more fruitful. One of the compulsory products, which includes the French diet, is the oat bran containing oatmeal. They are essential, first of all, for the natural cleaning of the body and the normalization of the gastrointestinal tract. The oat branch contains vitamins, minerals and trace elements necessary for the body, obvious signs of hunger, prevent absorption of a large amount of fat from food. In this case, their use is very important for the course of the whole diet, do not replace oat bran with wheat or oatmeal bran.Stages of Ducan diet
As mentioned above, Ducan diet is protein or protein. That is, it includes the use of protein foods in exchange for carbohydrates. The whole diet is divided into four stages. Every day, in all four stages, it is necessary to eat 1-2 tablespoons of oatmeal, as well as drink at least 1, 5 liters of simple water during the day."Attack"The duration of the diet stage must be calculated by yourself, depending on the number of extra pounds to be restored. So if you have excessive weight:10-20 kg, the first stage will last from 3 to 5 days.20-30 kg-5-7 days.30 and over 7-10 days.
For more than 10 days, observation of the first stage of diet is not recommended. In the first stage diet, which includes Dr. Ducan, prevailing protein food. The following products can be consumed: Low chicken meat.Low turkey meat.the muscle liver?lean hamfish meat;seafood;chicken eggs;Low dairy products.
From vegetables, onions and garlic, vinegar, spices, salt in small quantities are allowed. The exception from the diet must be:The meat of ducks and goose, rabbit and lamb, pork and beef, graft and lamb. sugar in any kind and food containing sugar. alcohol in any form. Recipients of the dishes may be different, but it is worth remembering that the first phase is the most difficult, so you should avoid frying. You can cook the products in a microwave oven, a slow kitchen, as well as boiling and stew."Cruise"The next stage of the diet is based on the alternation of two food principles - proteins and vegetables. The duration of the second stage is also calculated individually. If the weight you have to fall is less than or equal to 10 kg, then the alternation of the products will occur in one day and if more than 10 kg, then in a few days:Up to 10 kg: Protein/Vegetable alternation: 1/1 or 3/3 days.Over 10 kg: alternating protein/vegetables: 5/5 days.
During this phase, the number of oats of oatmeal is increased daily (2-3 tablespoons). Don't forget about 1, 5 liters of simple water a day.Protein days include the use of all these products such as in the first stage, which includes Dr. Dukan diet. But vegetable days include the use of all vegetables except:potato;legumes (beans, peas, lentils).avocado;Rice and cereals.
Vegetables can be eaten fresh, cooked, stew, roasted, cooked in the fire. Do not fry them in vegetable oil or deep fruit. For a variety of dishes, you can include such products in the recipes: Spices and sharp pepper.Adzhika and Ketchup.starch and gelatin.garlic and rods.Low cream.cocoa;dry wine.
However, all listed products should only be used as an addition to the main menu. You cannot use more than 1 tablespoon. These products and it is also necessary to choose only two products a day from the list."Consolidation"In the first two stages, weight loss occurs. But in the third stage, the results achieved, the body planning for the non -redemption of new pounds. The duration of this stage is also calculated individually and depends on how many kg you tossed during the first two phases of the diet. For each kilo of rejecting weight it represents 10 days from the third stage of the diet.The third stage diet is quite different. The number of bran helicopters should be increased to 3-4 tablespoons per day. Don't forget about water (at least 1, 5 liters a day). You can freely use all products from the second and third stage of diet, that is, food and protein vegetables. In addition, you can include in the diet:Fruits (except for special sweets: bananas, grapes, cherries).bread (preferably from whole flour flour and not more than 2 slices a day).Hard cheese (no more than 40-50 g daily).Products containing starch: potatoes, rice, cereals, legumes, spaghetti of solid varieties (but no more than twice a week).
The fastening phase is quite large. After all, if you fly, for example, 7kg of weight, then this stage will take about 70 days. Therefore, during the third stage of the diet, days are allowed when you can arrange a kind of holiday in your stomach. This can also be a visit to the festive celebration, where you should not deny everything. However, the next day after the "vacation" they should be spent on protein foods."Stabilization"This is the last stage of Dr. Ducan's diet. This stage is quite easy to follow, it has no restrictions, but only a few recommendations. Keep eating about 3-4 tablespoons of oatmeal, as well as drink at least 1, 5 liters of cleaned water each day. Once a week you arrange a fasting day - one day exclusively protein food. In all other days, there are no restrictions on food. This stage can be observed throughout life because it contains no restrictions and contraindications.Special instructions
Based on the duration of this diet, it will not be unnecessary to give several useful tips and instructions to be followed in all four stages.UpheavalAddressing to this diet, like any other, none of us is safe from distribution. If the distribution happened for any reason, don't despair. You can continue to keep a diet without starting everything from scratch. However, it is necessary:After the day the split occurred, spend the next four days according to the first stage menu, that is, they consume exclusively protein foods.increase the amount of water consumed to 2-2, 5 liters per day.abandon the salt in these four days.Increase the time of daily walks or add physical exercises.
After these four days, you can continue your diet from the scene in which you had a distribution. Fatigue and drowsinessDo not be afraid of seemingly excessive fatigue in the first days of diet. Our body begins to produce ketones, which cause fatigue and drowsiness. This is perfectly normal and then the described symptoms will pass.Beneficial substancesDuring this diet, as with any other, the body experiences the lack of fats and vitamins. Therefore, you can use some vegetable oil, for example, in fresh vegetable salads in the second stage of the diet. It is also necessary to buy a complex of vitamins and trace elements.ContraindicationsDiet is strictly contraindicated in pregnant women, women during breastfeeding, people suffering from chronic diseases, kidney and hepatic insufficiency, heart disease, musculoskeletal system and joints, adolescents under 16 years.The advantages of diet diet
Based on the description of the diet, a conclusion can be drawn. Ducan's diet has many advantages.SafetyThe food menu is based on natural products, it does not contain chemical components, so it is completely safe for the body. In addition, diet is not tough and not aggressive, which will not lead your body to various disorders, both the digestive and the nervous system.EfficiencyThe diet will work even if a person has already tried to lose weight in other different ways and saw no results. The Ducan diet is a guaranteed way of losing weight.MotivationDuring the first and second stage of the diet, the pounds begin to leave very quickly, so it motivates to continue nutrition in the next stages and thus correct the results achieved. DeficiencyDiet has no limitations on the amount of food, but only in its types. Also, there are no restrictions on eating time, you can have a calm dinner when you want or when you have the opportunity.VarietyThe products included in the food menu allow you to cook different dishes, even complicated. Recipes can include spices, spices, starch or gelatin, sauces. This diet is even suitable for gourmet who likes to eat great.SimplicityThe food menu is simple and easy to follow. You can compose dishes for dishes on the menu on your own. No calculations or long -term calorie calculations are required.Ducan diet recipes
As we have seen in the description of the diet stages, a variety of foods are included in the diet. There are no restrictions on the number of use of the permitted products. Several tasty ingredients of dietary diet allow you to prepare various recipes for many dishes, such as salads or throwing. Let's give an example of some recipes that can be prepared not only on everyday but also on a festive celebrationSalmonThis dish is ideal for the first stage of a diet called "attack" when the products used are limited by proteins and protein. All dishes suitable for the first stage can be eaten freely in the next stages of diet.You will need: a piece of salmon or trout (you can with a bone, such as a steak), royal shrimp, salt, pepper. Put a piece of salmon or trout in salted boiling water and cook for about 15 minutes. After that, add plenty of peeled royal shrimp and pepper, cook for another 5-7 minutes. Give the ear to cool slightly, then remove a piece of salmon or trout, separately from the bone and cut the fish with pieces, pour it back into the ear. It is worth cooking in the ear, however with the bone, this broth is more aromatic. ChickenThis dish is also suitable for the first stage, but it is still preferable to the second, as it contains a large number of spices and spices, the addition of which is allowed to diet from the second stage of the diet called "cruise".You will need: friend of chicken or chest, milk, water, salt, spices (nutmeg, chili pepper, turmeric, coriander), soy sauce, garlic. The meat should be soaked at night in brine of milk, water and salt. After that, dry, turn off the roll, a coat with spices, garlic, soy sauce. Bake in the oven at 200-220 degrees for about 15-20 minutes. After that, turn off the oven and allow it to cool completely without opening the oven.In addition to these recipes, you can also prepare various salads, for example, from fresh vegetables, chicken, seafood. The first dishes can be made on meat or fish, not starchy vegetables - cabbage, carrots, beets, mushrooms. The second dishes can include any low meat or fish, mushrooms, vegetables (eggplant, zucchini, etc. ). In Ducan's diet, even baking and desserts can be made, for example, from low -fat cottage cheese and milk, wholemeal flour.As you can see, multiple recipes for various dishes can be prepared according to the Dukan Diet menu. This power system cannot even be called a complete diet. Includes all the necessary principles of proper nutrition, which you can keep all your life!
