The name of the diet comes from the name of its creator: the French nutritionist and expert in Pierre Dukan's eating habits. He began working in a fundamentally new power circuit in 1977, which today has become one of the most popular and effective diets in the world.
The technique is based on the developments of nutritionists around the world, as well as on the practical experience of Dukan himself. A clear structural approach helps get rid of additional pounds and centimeters without difficult breakdown and restrictions, you can see!
The essence of Ducan's diet
The fact that they used to call Ducan's diet in the world is rather a complete energy system, which with small interruptions can adhere to their entire life.
The diet base is 100 allowed products, among which 72 are the main protein (low fat meat, spoils, eggs, any dairy product with 0%fat content) and 28, additional (different types of spices, condiments, vegetables, etc. ). The alternation of protein and vegetable days makes a diet safe for the body, because the weight goes evenly, without leaving unpleasant memories such as stretch marks and cellulite.
Basic Ducan Diet Rules
- Drink at least 2 liters of liquid per day (here can include tea, coffee, chicory, herbal decoctions);
- Cook food without adding fat and mayonnaise;
- You can use any thermal treatment method;
- Reduce salt consumption, but diversify foods with condiments and sauces based on allowed foods;
- Be sure to consume a daily portion of bran;
- Do not forget the daily exercises and walk.
It is important to add one more to these rules: regardless of the presence of chronic diseases, it is worth consulting with your attending physician. Only after the exam and the appointment of a vitamin complex can begin to meet all the conditions of this diet.
Advantages
- The results are visible in the first week (important motivational moment);
- Products can eat without restrictions and without calorie calculation;
- Of the 100 approved natural products, you can make a rich menu;
- the presence of many recipes in free access (including dessert recipes);
- After losing weight, weight is easy to maintain throughout life.
Defects
- It is necessary to clearly adhere to all the rules and requirements, otherwise the expected effect will not be;
- long duration;
- It is necessary to take a vitamin complex, otherwise, the problems are possible with the nails and hair due to the prohibition of fruits during the first two stages;
- Any type of alcohol is prohibited.
Ducan diet phases
In total, the diet consists of four stages: attack, alternation, fixation and stabilization. The first two are aimed at achieving the correct weight, and the last, to the addiction of the body.
Phase "Attack"
This stage is the shortest, but it is during the attack that the first kilograms leave, and the body is rebuilt to lose weight.
The duration of the stage depends on how many kilograms must lose along the diet. If the overweight is up to 5 kg, it can be limited to two days of attack, if it is 5-10 five, if it is an excess weight of 10-30 kg, it will have to adhere to a quite tight attack diet for 7-10 days.
The list of products allowed for the first stage includes 72 articles that can be eaten in any quantity and in any combination. This includes leaflets of meat (rabbit, chicken, veal, beef), eggs, fish, low power, sea and spoils.
3 reasons to bet on proteins:
- They saturate quickly;
- More calories are required to absorb protein than the decomposition of carbohydrates and fats;
- Proteic food allows you to burn fat without muscle destruction.
In addition, during the attack, you can diversify the sugar -free mustard diet, spicy herbs, onions, synthetic sweeteners, cocoa with low fat content, broth cubes and a light wheel. But it should not rely on these products, just a bit of "refreshing" the diet not to avoid the acceleration of metabolism.
Every day you must eat 1. 5 tablespoons of oat bran and give a 20 -minute walk with a quick step. Of course, nobody prohibits longer anaerobic loads.
Phase "Alternative"
When metabolism received a impetus in the form of attack, it must maintain a tendency to weight loss. It is for this that there is an alternation: at the end of this stage, it will reach its perfect weight, which can be calculated in the calculator.
The point is that for 15-160 days (depending on how many kilograms you need to lose), it must alternate protein days (CB) and protein sets (BO) 1/1, 3/3 or 5/5.
The diet of purely protein days completely repeats the attack menu, but during proteins-vegetables it needs to diversify food with 28 types of plant products, whose legumes, carrots, beets, spinach, cabbage, pumpkin and mushrooms. Only potatoes, corn, avocados, peas and olives (olives) are strictly prohibited.
As before, the size of the portion is not limited, as well as the time of food consumption. You should not walk hungry, and even more, fall asleep, otherwise the body will begin to process muscle tissue instead of fat burning.
During the alternation, the daily portion of bran increases to 2 tablespoons. l. , And physical exercises must take at least half an hour.
Phase "consolidation"
At the beginning of the third stage, the weight should return to normal, but Ducan's diet only reaches Ecuador. The fact is that the body must get used to the new condition for it and not begin to abruptly increase the fat layer "for a rainy day".
To do this, for 10 days for each kilogram spent, you must adhere to the alternation diet with some changes. In addition, 1 small fruit or a cup of berries and 50 grams of cheese are allowed up to 40% of coma fat content 1 small fruit daily for the dishes of the Bos and Chb days. It is also necessary to divide the consolidation into two parts, and once a week during the first and twice a week during the second, allowing a part of products that contain starch and a meal called "party". During the "party" you can eat any dish, including sweets, fast food and any forbidden product.
The mandatory bran is 2. 5 tablespoons. l. Daily and physical activity: at least 30 minutes.
Phase "stabilization"
This stage of Ducan's diet should last until the end of life. It does not provide strict food restrictions, but prescribes adhere to some rules.
First, no one cancels the mandatory physical effort, a daily portion of bran (3 tablespoons) and active drink.
Second, Thursdays are allowed exclusively protein nutrition. This does not mean that in the rest of the days you need to eat excessively with fat and sweet, but once a week you must organize a "correct" fasting day for you.
Ducan diet attack menu phase for each day
You can also choose any allowed product in Ducan's diet and make your diverse menu for each day. But remember, only 72 types of protein products are allowed, vegetables are prohibited in the "attack" phase.
Ducan alternate diet phase menu
The previous Ducan diet menu for each day for the "alternation" phase is approximate. Focusing on it, you can choose dissemination dishes. The result will not be long, the main thing is to adhere to certain diet rules and use only allowed products of the table.
Phase menu fixing diet diet
The third step of the Ducan diet, the "consolidation" phase, is a necessary link in the way of returning to normal nutrition. Be sure to adhere to the recommended menu, because the result of all your efforts will depend on this. And remember that the increase in physical activity is very important to maintain the perfect weight and good health.
The "stabilization" phase menu of the Ducan diet
As you can see, the "stabilization" phase menu is quite diverse and appetizing. When choosing food products, listen to your body. After all, after having followed a Ducan diet form, you will know exactly what products are useful for you and that it is better to exclude from your diet.
3 basic power rules that must be observed at each stage of the diet:
- Drink at least 1. 5 liters of water a day.
- Coma 1. 5 tablespoons every day. l. oat bran.
- The products can be boiled, baking, stewing, grilled, but without the use of oil.
It is a menu developed by a doctor for each stage that is considered optimal for both beginners and for those who have tried many diets, but in vain. This is not an express diet, but a proper balanced diet that should come after a while. This is how a person should eat to maintain the usual rhythm of life and, at the same time, not gain weight after losing weight.