Of all well -known energy systems, Ducan's diet is perhaps one of the most notable.
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 deserves a lot of attention due to the patient's high efficiency and real care.
Especially bribes concern the long -term results of the result and the stability of the weight achieved as a result of dietary fulfillment.
Dyukan diet.Stage 1 - Attack
Ducan's diet always starts at this stage, regardless of the duration and number of extra pounds.Dr. Ducan himself calls this the stage of pure proteins.
An internship feature "Attack" is the use of exclusively protein products from the list.At this stage, only products such as low fat, poultry, fish, eggs, low fat dairy products can be consumed.All of these products can be sprinkled with spices and spices, use lemon juice, onion, asparagus, vinegar, cumin seeds, garlic, parsley, aromatic herbs, mustard.You can jump food only in the most minimal quantities.If you are predisposed to edema, it is better to completely abandon salt.
The duration of the first stage of Dukan's diet is usually 2 to 7 days.In extreme cases, up to 10 days.
Another important feature of the "attack" stage is that any products can eat and whenever you want.That is, there is no restriction on the volume of food and the frequency of the meal.You can eat literally "for the dump".
List of products for the stage "Attack"
- Low fat meat: meat, veal, knight.(Pork and lamb meat are prohibited).
- Opal: Meat liver, calf liver, bird liver, tongue.
- Fish: Fatness varieties with bluish skin (sardins, mackerel, tuna, salmon), low fat white fish (huh, cod, kefal, pike perch, trout, prayer, crucian carp, sound, ramp, hutlka, merclang, etc.), smoked fish (no more than 10%), frog.
- Seafood: shrimp, crabs, lobsters, lobsters, lobster, oysters, mussels, scallops, etc.
- Poultry and Rabbit: All types of capoeira, except ducks and geese (due to oily skin), chicken (especially white meat), turkey, quail, guinea birds, pigeons, sphecks, partridges, rabbit.
- Lent War: Any sausage and ham with fat content below 4% (chicken, turkey).
- Eggs: Any.The use of a large amount of gems (no more than 2 per day) should be avoided.If you have an increase in blood cholesterol content, it is recommended to use no more than 3-4 gems a week.There are no restrictions on egg proteins.
- Low fat dairy products (0%): yogurt, cheese, milk, cottage cheese.Dairy products and products focused on artificial sweeteners (yogurts) are acceptable.
Note that Dr. Dukan does not refer to protein products.
Methods of cooking products for the "attack" stage
A chips without adding fat and oils, baking in the oven, frying fire, cooking, baking into aluminum foil, vaporizing.
Menu for every day
An approximate menu for every day at the "attack" stage allows you to avoid difficulties at first, when it is difficult to understand what it is and what it is and what products can be mixed.It offers breakfast, lunch and afternoon snack, make it standard and the same for every day.This will allow you not to end 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 boiled eggs;Or a white tortilla (see below).
Lunch (10 to 11 hours, if you want to eat)
- 100-200 g.Yogurt or 100 g.Cottage cheese
Afternoon snack (at 4 pm, if you want to eat)
- 100-200 g.Yogurt or 1-2 pieces of turkey, chicken
Lunch and dinner are proposed to make different and very diverse.
The use of bran
Sharbi can be added to drinks and yogurts.And you can make a cake from them according to a special recipe.
- Mix 1.5 tablespoons bran with a tablespoon of 1.5 liquid curd (it can be yogurt) in a small bowl.
- Add the protein of an egg or an entire egg.Mix okay.
- Put the resulting dough in a teflon pan, greased with a drop of vegetable oil and fry on both sides for 2-3 minutes.
This cake can be stored in the refrigerator (in a plastic bag).It is suitable 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.
Stage duration "Attack"
If you need to lose less than 6 to 10 kg, 3 days are considered ideal duration.
If you need to lose less than 5 kg, 1 day is enough.
If you need 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 up to 10 days if more pounds are more than 20.
Internship 2 - Alternation
At this stage of the diet, it is allowed to use a wide list of vegetables.But this is done according to special schemes.
5/5 scheme
Five days you eat only protein products from the attack stage.And in the next five days - with the same products with the addition of vegetables allowed.
1/1 scheme
One day you need to eat only protein products from the attack stage.And the next day are protein products with the addition of allowed vegetables.
Dr. Dukan considers the 1/1 scheme much more comfortable for patients.
Be sure to include 2 tablespoons of oat bran on protein and protein and vegetable days.
Permitted and prohibited vegetables
They are allowed: tomatoes, radishes, cucumbers, spinach, asparagus, onion, asparagus beans, cabbage, mushrooms, celery, dill, leaf salads, endos, zucchini, eggplant, pepper.As well as beet and carrot (in limited quantities).
You should not use: potatoes, rice, corn, peas, beans, lentils, beans, avocados, artichokes, goat discoveries.
Internship 3 - FIXING
This phase of Ducan's diet begins when you have already reached the desired weight.And here a dangerous trap waits for you.The result is necessarily stabilized.And in no case should you return to your old eating habits!In a matter of days, this will lead to a set of kilograms lost with such difficulty.Also, these kilograms will return with a margin.
Dr. Ducan emphasizes that the result should be corrected immediately, as he obtained the same effect of the diet and keeps it in the second or third time it will be much more difficult.There are serious psychological and physiological reasons for this.
The main rule of the third stage of Dukan's diet
Each lost kilogram should be fixed for 10 days.So if you have lost 10 extra pounds thanks to Ducan's diet, you should join the third stage rules for at least 100 days.
Which products can eat in the "consolidation" phase
- All protein products from the "Attack" stage
- All products and vegetables on the "alternation"
- 1 portion of fruits per day (except bananas, grapes and cherries)
- 2 slices of brown bread per day
- At least 2 liters of water a day, including all drinks
- No more than 40g of cheese a day
- 2 portions of products containing starch per week
- Allowed a lamb lever and hot pork meat
- 2 tablespoons of oat bran are required
- Twice a week, you can organize a festive dinner (see below)
Once a week, one day is always kept in protein products.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 adhere to the protein diet.On this day you need to eat only permitted protein dishes.
Step 4 - Stabilization
This is the most important in the long term of the Ducan dietary stage.It is he who guarantees the preservation of the weight achieved for a lifetime.
The rules of the stabilization stage are very easy to use, but mandatory.
- You need to eat exactly the same as in the third stage.
- Once a week, you need to organize a day of protein.
- Continue to drink at least 1.5 liters of water a day.
- Every day you need to take 3 tablespoons of oat bran in any way.
- By physical activity, the doctor recommends refusal of the element of the elevator and walking at least 20 minutes a day.
These rules must be kept lifelily, if you want to keep your weight normally and not gain extra pounds.
The advantages of ducan diet
Dr. Dukan's diet has many advantages.Here are the largest number of strengths of this diet:
- There is no need to count calories.There is no need to weigh each piece of food and carefully monitor the calories content.
- Set of high quality and healthy products.
- Accounting for the patient's psychology. Dukan's diet includes everything: a rapid inspiring start, periodic dietary changes, the consolidation stage and stabilization of weight loss results.And at each stage, Dr. Dukan provides clear and executable instructions.A person who really decided to lose weight is easily dealing with these requirements.
- The presence of different stages with different objectives.Ducan's diet includes four stages, which are significantly different in targets and content.The division of the diet into 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 with the results, the weight stabilization stage.
- A mass of high quality and delicious recipes.
- Reasonable determination of the final weight for each patient.
- Accounting, as a physicist and personal history of a person.Dukan's diet does not accept ordinary and simplified formulas to determine the normal weight for a particular person.Here you will not find the formula “Less Sto growth”, correct weight index, etc.
The disadvantages of Ducan's diet
Despite many very positive points, Dr. Ducan's diet has several disadvantages and serious failures.Here are the main disadvantages:
- Guidance exclusively for the scales arrow.On the one hand, weight changes in the direction of the decrease cannot fail to delight a person sold out for many years of fighting with extra pounds.On the other hand, you need to understand the difference between weight and body composition.The body should not only reduce weight, but change its composition, reducing fat content and increasing muscle and water content.This is the only right way that allows you to maintain health and appearance flourishing.
- Intolerance to some stages of many people, especially the "attack" stage.
- Very high rate of weight loss.Dr. Dukan's diet is organized for the patient from the early days to see his results.This is greater because patients immediately see the results on the scales.Motivates a lot.However, it is important to understand that what they consider a useful effect is actually an acute body stress reaction.The body begins to lose water intensely.And not just the subcutaneous, of which people tend to swell and women in the period prior to menstruation suffer.But also water of muscle tissue.And this is a direct damage to health.
- Dehydration and catastrophic loss of muscle mass. In practice, this turns into a rapid loss of muscle mass and tone.As a result, human physical capabilities are reduced, posture disorders occur, etc.
- The recommendations accept the sweetener.The artificial sweetener, according to many nutritionists, is harmful to health.
Medical restrictions
A brief list of counter -medical indication for Ducan's diet.
- Cardiovascular system diseases
- Kidney disease
- Liver pathology
- Increased blood pressure, hypertension
- Bone diseases, spine, joints
- Diseases associated with the reproductive system
- Diabetes
- Teenage and old age
- Pregnancy and breastfeeding period
- The presence of allergies
- Problems with the gastrointestinal tract
And this is by no means all against -indications.Before using Ducan's diet, consult a doctor.
Negative moments in the process of passing on Ducan's diet
Despite the descriptions of the process arc of the process in the doctor's books, there are several unpleasant moments that you can find in the process of approval in Ducan's diet.
The low carbohydrate content in food or its complete absence leads to various negative phenomena.
- The growth of ketone bodies in the blood, which can lead to ketone poisoning
- Without carbohydrates in the diet, there is a clear dehydration of the body, especially muscle tissue, occurs
- The body changes quickly to nutrition with its own tissues, especially the muscle
- In the context of carbohydrate deficiency, depression and failures can start
Singing the skin at the waist, hands and hips of some patients
People who have gone through Ducan's diet are often addressed to me as a coach completely or partially.The main problems they face are lying on the waist and elsewhere.In addition to other negative consequences associated with a sharp decrease in muscle mass.
I believe this is a serious failure of Dr. Dukan's diet.Very fast weight loss is the main reason for falling 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 a stomach apron ...
To avoid this problem, you need to go through a special test before the diet.
Dr. Dukan's diet is worth the weather spent on her.However, be sure to ensure that you are not against -indications.
Be healthy!And if you decide to use Dukan's diet, do it for consciousness and take the subject to the victorious end to the first entrance.