Ducan's diet of all well -known power supply systems may be one of the most remarkable.
On the one hand, the popularity of this diet is the result of good marketing and advertising."Five million French cannot be wrong!"- says the slogan in the doctor's books.On the other hand, Dr.Ducan's diet really precisely due to the high efficiency and real care of the patient.
In particular, bribes for the long -term results of the result and the stability of the weight, which is achieved due to compliance with the diet.
Dyukan's diet.Level 1 - attack
Ducan's diet always begins at this stage, regardless of the duration and the number of additional pounds.Dr.Ducan himself calls this a phase of pure proteins.
A feature of the "attack level" is only protein products from the list.At this point, only products such as low -fat meat, poultry, fish, eggs, low -fat dairy products can be consumed.All of these products can be sprinkled with spices and spices, use lemon juice, onions, asparagus, vinegar, caraway, garlic, parsley, aromatic herbs, mustard.You can only salt food in minimal quantities.If you are predisposed for edema, it is better to give up salt fully.
The duration of the first stage of Dukan diet is usually between 2 and 7 days.In extreme cases up to 10 days.
Another important feature of the "attack level" is that any number of products and as often as you want.This means that there is no restriction of the food volume and the frequency of the meal.You can literally eat "to the dump".
List of products for the "attack" stage
- Low -fat meat: beef, veal, rider.(Pork and lamb are prohibited).
- Offal: beef lover, veal liver, wing liver, tongue.
- Fish: fats with bluish skin (sardine, mackerel, tuna, salmon), white low -fat fish (hec, cod, cod, kefal, pike -bass, trout, prayer, crossing plant, som, ramps, ramps, hutlka, merclang, etc.), smoked fish (not higher than 10%), Canned fish (without oil oiled oil),Crabbusion rods.
- Seafood: shrimps, crabs, crayfish, lobster, lobster, oysters, mussels, sea mussels, etc.
- Poultry and rabbits: all types of poultry, with the exception of ducks and geese (due to greasy skin), chicken (especially white meat), turkey, quail, guinea chickens, pigeons, pheasants, vineyards, rabbits.
- Linde was: every sausage and ham with fat content below 4% (chicken, turkey).
- Eggs: Any.The use of a large amount of egg yolk (no more than 2 per day) should be avoided.If you have an increased cholesterol in your blood, it is recommended not to use more than 3-4 egg yolk a week.There are no restrictions on egg proteins.
- Dairy products with low (0%) fat content: yogurt, cheese, milk, cottage cheese.Focused dairy products and products with artificial sweeteners (yogurt) are acceptable.
Please note that Dr.Dukan does not refer to protein products.
Methods for cooking products for the "attack level"
Fry, without adding fat and oils, baking in the oven, roasting fire, cooking, baking in foil, damping.
Menu for every day
With an approximately menu for every day in the "attack stage" you can avoid difficulties at the beginning if it is difficult to understand what is and how it is and which products can be mixed.It offers breakfast, lunch and afternoon snack, makes standard and the same for every day.In this way you cannot transfer your head with a variety of recipes.
Breakfast
- Coffee or tea with sucrotor;100-200 g.Yogurt or Skim Cottage cheese;
- 1 piece of turkey, chicken, ham or cooked eggs;Or an Bran Tortilla (see below).
Lunch (around 10-11 hours 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 turkey pieces, chicken
Lunch and dinner are proposed to make different and very diverse.
The use of bran
Sharbi can be added to drinks and yogurt.And you can make a cake of a special recipe.
- Mix 1.5 tablespoons of bran with a 1.5 tablespoon of liquid curd (with yogurt) in a small bowl.
- Add the protein of an egg or an entire egg.Mix everything thoroughly.
- Place the resulting mass on a Teflon pan, greased with a drop of vegetable oil and for 2-3 minutes on both sides.
Such a cake can be stored in the refrigerator (in a plastic bag).It is good for a snack and suitable for preparing a sandwich with fish, meat, etc.
The cake can be made cute if you add a slightly artificial sweetener to the dough.
Duration of the "attack" level
If you have to lose less than 6 to 10 kg, 3 days are the optimal duration.
If you have 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 4-7 days.Sometimes it is extended for up to 10 days if additional pounds are more than 20.
Level 2 - Change
In this phase of the diet, it can use a wide list of vegetables.However, this happens according to special schemes.
Scheme 5/5
For five days, they only eat protein products from the attack level.And in the next five days - with the same products with allowed vegetables.
Scheme 1/1
One day you only have to eat protein products from the attack level.And the next day there are protein products with allowed vegetables.
Dr.Dukan looks at the 1/1 program for patients much more comfortably.
Make sure that 2 tablespoons of oat brane include in protein, protein and vegetables.
Allowed and forbidden vegetables
They are allowed: tomatoes, radishes, cucumbers, spinach, asparagus, onions, asparagus beans, cabbage, fungi, celery, dill, leaf salads, endors, zucchini, aubergines, pepper.As well as beets and carrots (in limited quantities).
You should not use: potatoes, rice, corn, peas, beans, lentils, beans, avocados, artichokes, goat fetee.
Level 3 - Fixing
This phase of Ducan's diet begins when you have already reached the desired weight.And here you can expect a dangerous trap.The result is necessarily stabilized.And in no case you should return to your old meal habits!This will lead to a number of kilograms in a few days that will be lost with such difficulties.In addition, these kilograms return with one edge.
Dr.Ducan emphasizes that the result should be determined immediately, since it achieves the same effect from the diet and it is then kept in the second or third time, it becomes much more difficult.There are serious psychological and physiological reasons for this.
The main rule of the third stage of Dukan diet
Every lost kilogram must be set for 10 days.If you have lost 10 kilograms thanks to Ducan's diet, you must stick to the rules of the third stage for at least 100 days.
Which products can be able to eat in the "consolidation" phase
- All protein products of the "attack" level
- All products and vegetables of the "change" stage
- 1 part of the fruits a day (with the exception of bananas, grapes and cherries)
- 2 slices of whole grain bread per day
- At least 2 liters of water per day, including all drinks
- Not more than 40 g of cheese per day
- 2 parts of starch -containing products per week
- Allowed a howling lamb and hot pork
- There are 2 tablespoons of oatbrane required
- You can arrange a festive dinner twice a week (see below)
Once a week, a day of protein products is always held.Dr.Ducan insists that it is Thursday.
Menu for the "Consolidation" stage
You can eat all the above products every day.But once a week it is necessary to strictly stick to a protein diet.On this day you only have to eat permissible protein dishes.
Level 4 - Stabilization
In the long run, this is the most important level of Ducan's diet.It ensures the preservation of life weight.
The rules of the stabilization level are very easy to use, but mandatory.
- You have to eat the same as in the third stage.
- Once a week you have to order a protein day.
- Drink at least 1.5 liters of water a day.
- Every day you have to take 3 tablespoons of oat brane in any form.
- Through physical activity, the doctor recommends the rejection of the element of the elevator and goes for at least 20 minutes a day.
These rules must be kept all your life if you keep weight normal and do not want to win any additional pounds.
The plus positions of the Ducan diet
Dr.Dukan's diet has many advantages.Here are most of the strengths of this diet:
- No need to count calories.It is not necessary to weigh every piece of food and carefully monitor the content of the calorie.
- High products and healthy products.
- Consideration of the patient's psychology. Dukan's diet includes everything: a quick inspiring start, regular changes in nutrition, the stage of consolidation and stabilizing the results of the weight loss.And in every phase, Dr.Dukan clear and executable instructions.A person who has really decided to lose weight is very easy with these requirements.
- The presence of different phases with different goals.Ducan's diet comprises four stages that differ significantly in targets and content.The division of nutrition into stadiums helps strongly to adapt the patient's psychological adaptation.The process of nutritional restrictions is much easier if there are stages and terms specified.
- Long -term concern for the results, the stage of weight stabilization.
- A mass of high and delicious recipes.
- Appropriate determination of the final weight for every patient.
- Bookkeeping such as physique and personal history of a person.Dukan's nutrition does not accept the common and very simplified formulas to determine the normal weight for a specific person.Here you will find the formula "Growth Minus Sto", body weight index, etc.
The disadvantages of Ducan's diet
Despite many very positive points, Dr.Ducan's diet a number of serious disadvantages and defects.Here are the main disadvantages:
- Exercise exclusively on the arrow of the scales.On the one hand, changes to the weight in the direction of the acceptance can only delight one person who is exhausted by many years of the struggle with additional pounds.On the other hand, you have to understand the difference between the weight and the composition of the body.The body should not only reduce weight, but also change its composition, reduce the fat content and increase the content of muscles and water.This is the only right way that enables you to maintain health and flourishing appearance.
- Intolerance compared to some stages of many people, especially the "attack" pief.
- Weight losses too high.The diet of Dr.Dukan is arranged in such a way that the patient sees his results from the first few days.This is bigger because the patients see the results on the scales immediately.It motivates very much.However, it is important to understand that what you consider for a useful effect is actually an acute stress reaction of the body.The body begins to lose water intensively.And not only the subcutaneous to swollen from people in the period before menstruation and to swim.But also water made of muscle tissue.And that is direct health damage.
- Dehydration and catastrophic loss of muscle mass. In practice, this becomes a quick loss of muscle mass and tone.As a result, human physical skills are reduced, posture disorders, etc. on etc.
- Recommendations accept the sweetener.According to many nutritionists, the artificial sweetener is harmful to health.
Medical restrictions
A short list of medical contraindications for Ducan's diet.
- Diseases of the cardiovascular system
- Kidney disease
- Pathology of the liver
- Increased blood pressure, high blood pressure
- Bone diseases, spine, joints
- Diseases connected to the reproductive system
- diabetes
- Teenager and older age
- Pregnancy and lactation
- The presence of allergies
- Problems with the stomach intestine tract
And that is by no means all contraindications.Before using Ducan's diet, be sure to consult a doctor.
Negative moments in the process of carrying out Ducan diet
Despite the rainbow descriptions of the process in the doctor's books, there are a number of unpleasant moments that you can meet when you adopt Ducan's diet.
The low content of carbohydrates in food or their complete absence leads to a number of negative phenomena.
- The growth of ketone bodies in the blood, which can lead to ketone poisoning
- Without carbohydrates in nutrition, a sharp dehydration of the body occurs, especially muscle tissue, occurs
- The body quickly changes to nutrition with its own tissues, especially the muscle
- Against the background of the carbohydrate deficiency, depression and collapse can begin
Sing the skin in the waist, on the hands and hips of some patients
People who have passed Ducan's diet are often given to me as a trainer as a trainer.The main problems with which you are confronted are the skin at the waist and in other places.In addition to other negative consequences associated with a strong decrease in muscle mass.
I believe that this is a serious mistake of the diet of Dr.Dukan is.The main reason for sagging skin is too fast weight loss.Despite the fact that Dr.Dukan himself claims that sooner or later the skin normalizes again or later it is not enough to live with such an apron on the stomach ...
To avoid such a problem, you have to go through a special test before nutrition.
The diet of Dr.Dukan is worth the time she spent for her.However, make sure that you have no contraindications.
Be healthy!And if you choose Dukan's diet, do this for conscience and bring the matter to the first entry.