Of all well-known power systems, Ducan's diet is perhaps one of the most remarkable.
On the one hand, the popularity of this regime is the result of good marketing and good advertising."Five million French people cannot be mistaken!"- said the slogan on the doctor's books.On the other hand, Dr Ducan's diet really deserves special attention due to the high efficiency and real care of the patient.
Especially the whores of worries for the long -term results of the result and the stability of the weight reached due to the conformity with the diet.
Dyukan's diet.Step 1 - Attack
Ducan's diet always starts at this stage, regardless of the duration and the number of extra pounds.Dr. Ducan himself calls this a stage of pure protein.
A characteristic of the “Attack” stage is the use of protein products exclusively from the list.At this stage, only products such as weak meat, poultry, fish, eggs, low fat dairy products can be consumed.All these products can be abundantly sprinkled with spices and spices, use lemon juice, onions, asparagus, vinegar, carvi seeds, garlic, parsley, aromatic herbs, mustard.You can only salty food in the minimal quantities.If you are predisposed to edema, it is best to completely abandon salt.
The duration of the first stage of the Dukan diet is generally 2 to 7 days.In extreme cases, up to 10 days.
Another important feature of the "Attack" stage is that any number of products can eat and as often as you wish.In other words, there is no restriction on the volume of food and the frequency of the meal.You can literally eat "in the discharge".
List of products for the "Attack" scene
- Low -content meat: beef, calf, rider.(Pork and lamb are prohibited).
- Orfal: Beef fever, liver calf, poultry liver, language.
- Fish: Bluish oily varieties (sardins, mackerel, tuna, salmon), white fish with low fat (Hek, cod, kefal, pike perch, trout, prayer, carp crucian, som, ramp, hutlka, merclang, etc.), smoked fish (not more than 10%), kept fish (without adding oil).Crab rods.
- Sea fruits: shrimp, crabs, crayfish, lobsters, lobsters, oysters, mussels, sea scratches, etc.
- Poultry and rabbit: all kinds of poultry, with the exception of ducks and geese (due to oily skin), chicken (especially white meat), turkey, quail, guinea poultry, pigeons, pheasants, perceives, a rabbit.
- Lent war: all sausage and ham with a fat content below 4% (chicken, turkey).
- Eggs: everything.The use of a large amount of egg yolks (no more than 2 per day) should be avoided.If you have an increased cholesterol content in the blood, it is recommended to use more than 3 to 4 egg yolks per week.There is no restriction on egg proteins.
- Low fat dairy products (0%): yogurt, cheese, milk, cottage cheese.Dairy products targeted with artificial sweeteners (yogurts) are acceptable.
Please note that Dr. Dukan does not refer to protein products.
Methods of cooking products for the "Attack" stadium
A fried without adding fats and oils, bake in the oven, fry in fire, cooking, cooking in aluminum foil, smoking.
Menu for each day
An approximate menu for each day at the "attack" stage allows you to avoid difficulties at the very beginning, when it is difficult to understand what it is and how it is and what products can be mixed.It offers breakfast, lunch and afternoon snack, to make standards and the same for each day.This will allow you not to accumulate the head with a variety of recipes.
Breakfast
- coffee or tea with SUCROTOR;100-200 g.Skimmed cottage yogurt or cheese;
- 1 piece of turkey, chicken, ham or hard eggs;Or a sound tortilla (see below).
Lunch (at 10-11 p.m., if you want to eat)
- 100-200 g.Yogurt or 100 g.Cottage cheese
Afternoon snack (at 4 p.m., if you want to eat)
- 100-200 g.Yogurt or 1-2 pieces of turkey, chicken
Lunch and dinner are offered to make different and very diverse.
The use of bran
Sharbi can be added to drinks and yogurts.And you can make it a cake according to a special recipe.
- Mix 1.5 tablespoons of sound with 1.5 tablespoons of liquid curd (can be with yogurt) in a small bowl.
- Add the protein to an egg or an entire egg.Mix everything carefully.
- Put the resulting mass on a teflon saucepan, greased with a drop of vegetable oil and fry on both sides for 2-3 minutes.
Such a cake can be stored in the refrigerator (in a plastic bag).It is well suited for a snack and for the preparation of a sandwich with fish, meat, etc.
The cake can be sweet if you add a slightly artificial sweetener to the dough.
Duration of the "Attack" scene
If you have to lose less than 6 to 10 kg, 3 days are considered an optimal duration.
If you need to lose less than 5 kg, 1 day is enough.
If you have to get rid of more than 10 kg, the duration of the first stage of the diet should be at least 4 to 7 days.Sometimes it is extended up to 10 days, if the excess books have more than 20.
Step 2 - Alternating
At this stage of the diet, it is authorized to use a large list of vegetables.But this is done according to the special patterns.
5/5 diagram
Five days you only eat protein products from the attack stadium.And the next five days - with the same products with the addition of authorized vegetables.
1/1 diagram
One day, you should only eat protein attack stadium products.And the next day, it was protein products with the addition of authorized vegetables.
Dr. Dukan considers the much more comfortable 1/1 scheme for patients.
Make sure to include 2 tablespoons of oat sound on protein and protein and vegetable days.
Authorized and prohibited vegetables
They are allowed: tomatoes, radishes, cucumbers, spinach, asparagus, onions, asparagus beans, cabbage, mushrooms, celery, dill, leaves of leaves, endos, zucchini, eggplant, pepper.As well as beets and carrots (in limited quantities).
You should not use: potatoes, rice, corn, peas, beans, lentils, beans, lawyers, artichokes, goat discoveries.
Step 3 - Fixing
This stage of Ducan's diet begins when you have already reached the desired weight.And here, a dangerous trap awaits you.The result is necessarily stabilized.And in no case should you return to your old eating habits!In a few days, this will lead to a set of lost kilograms with such a difficulty.In addition, these kilograms will come back with a margin.
Dr. Ducan underlines that the result must be corrected immediately, because it obtains the same effect of the regime, then keeps it in the second or third time that it will be much more difficult.There are serious psychological and physiological reasons for that.
The main rule of the third stage of the Dukan diet
Each lost kilogram must be fixed for 10 days.Thus, if you have lost an additional 10 kilograms thanks to the ducan diet, you must adhere to the rules of the third stage for at least 100 days.
What products can eat at the "consolidation" stage
- All protein products on the "attack" scene
- All products and vegetables on the "alternation" scene
- 1 portion of fruit per day (except for bananas, grapes and cherries)
- 2 slices of whole grain bread per day
- At least 2 liters of water per day, including all drinks
- No more than 40 g of cheese per day
- 2 portions of products containing starch per week
- As much a lover of lamb and hot pork
- 2 tablespoons of oats are necessary
- Twice a week, you can organize a festive dinner (see below)
Once a week, a day is always held on protein products.Dr. Ducan insists that it is Thursday.
"Consolidation" scene menu
You can eat all the products above every day.But once a week, it is necessary to strictly adhere to a protein diet.That day, you should only eat authorized protein dishes.
Step 4 - Stabilization
It is the most important long -term at the Ducan diet stage.It is he who ensures the preservation of the weight reached for life.
The rules of the stabilization stage are very easy to use, but compulsory.
- You should eat exactly the same way as in the third step.
- Once a week, you have to organize a day of protein.
- Continue drinking at least 1.5 liters of water per day.
- Every day, you need to take 3 tablespoons of oat sound in any form.
- By physical activity, the doctor recommends the refusal of the elevator element and walks at least 20 minutes per day.
These rules must be held all your life if you want to keep the weight normally and do not earn extra pounds.
The advantages of the Ducan diet
Dr. Dukan's diet has many advantages.Here are the most forces of this regime:
- No need to count the calories.There is no need to weigh each piece of food and carefully monitor the calorie content.
- Set of high quality and healthy products.
- Patient psychology accounting. Dukan's diet includes everything: a rapid start of inspiration, periodic changes in the food, the consolidation stage and the stabilization of weight loss results.And at each stage, Dr. Dukan gives clear and executable instructions.A person who has really decided to lose weight is quite easily facing these requirements.
- The presence of different stages with different objectives.Ducan's diet includes four steps, which are considerably different in targets and content.The division of the diet in stages greatly helps the patient's psychological adaptation.The nutrition restriction process is much easier when there are stages and terms indicated.
- Long -term concern for results, the stage of weight stabilization.
- A mass of high quality and delicious recipes.
- Reasonable determination of the final weight for each patient.
- Accounting like the physical and personal history of a person.Dukan's diet does not accept common and very simplified formulas to determine the normal weight for a given person.Here, you will not find the "less sto growth" formula, body weight index, etc.
The drawbacks of the ducan diet
Despite many very positive points, Dr Ducan's diet has a number of disadvantages and serious defects.Here are the main drawbacks:
- Orientation exclusively at the arrow of the scales.On the one hand, changes in weight in the direction of decrease can only delight a person exhausted by many years of struggle with extra pounds.On the other hand, you must understand the difference between the weight and the composition of the body.The body should not only reduce weight, but change its composition, reduce the fat content and increase the muscle and water content.It is the only good path that allows you to maintain health and appearance in bloom.
- Intolerance at certain stages of many people, in particular the stage of "attack".
- Too much too high weight loss.The diet of Dr. Dukan is organized so that the patient in the first days saw his results.This is higher because patients immediately see the results on the scales.This greatly motivates.However, it is important to understand that what they consider as a useful effect is actually an acute body stress reaction.The body begins to lose water intensively.And not only subcutaneous people, from which people tend to swell and women during the period preceding menstruation.But also water from muscle tissue.And it is direct health damage.
- Dehydration and catastrophic loss of muscle mass. In practice, this turns into a rapid loss of muscle mass and tone.Consequently, human physical capacities are reduced, posture disorders occur, etc.
- Recommendations accept the sweetener.The artificial sweetener, according to many nutritionists, is harmful to health.
Medical restrictions
A brief list of medical contraindications for Ducan's diet.
- Cardiovascular system diseases
- Kidney disease
- Liver pathology
- Increase in blood pressure, hypertension
- Bone diseases, spine, joints
- Diseases associated with the reproductive system
- Diabetes
- Age of adolescents and the elderly
- Pregnancy and breastfeeding period
- The presence of allergies
- Problems with the gastrointestinal tract
And this is by no means all contraindications.Before using the ducan diet, be sure to consult a doctor.
Negative moments in the process of passing the ducan diet
Despite the rainbow descriptions of the process in the doctor's books, there are a number of unpleasant moments that you may meet in the Ducan diet.
The low carbohydrate content in food or their complete absence leads to a certain number of negative phenomena.
- The growth of ketone bodies in the blood, which can cause intoxication to ketone
- Carbohydrates in food, strong dehydration of the body, in particular muscle tissues, occurs
- The body quickly switches to nutrition with its own fabrics, especially the muscle
- In the context of carbohydrates, depression and breakdowns can start
Singing the skin at the waist, on the hands and hips of certain patients
People who have surpassed the ducan diet are often addressed as a completely or partially coach.The main problems they face are to sag with the size and other places.In addition to other negative consequences associated with a sharp decrease in muscle mass.
I believe it is a serious defect in Dr. Dukan's diet.Too fast weight loss is the main reason for stopping the skin.Despite the fact that Dr. Dukan himself claims that the skin will return to normal sooner or later, it is not enough to live with such a apron on your stomach ...
To avoid such a problem, you must go through a special test before the diet.
The diet of Dr. Dukan is worth the time spent for her.However, be sure to make sure you have no contraindications.
Be healthy!And if you decide to use Dukan's diet, do it for consciousness and bring the question at the end of the first entry.