The basis of the proper dietary nutrition of Dukan is the use of food with a small carbohydrate content.Subject to the methodology of this diet, it is necessary to adhere to it for several months, but if necessary, its postulates can be taken as the main system of eating.P. Dukan, is the author of nineteen books, he derived the parameters of the ideal weight and described the methods of its achievement.His last book “I DO NOT Listen” was greatly recognized among people suffering from overweight.It was published in 2011, the book has already been translated into several languages, it is more popular in different countries, and this year is very in demand.The bestseller of Dr. Dukan every day acquires more and more fans.
The methodology of weight loss proposed by a dietologist is based on protein nutrition, does not limit portions and does not burden the calorie content.The basis of the method is two huge groups of products, one of them is products consisting of animal proteins, and the second is vegetable.According to the author, historically, these two types of products formed the basis of human nutrition for almost fifty millennia.This type of nutrition stores our genetic memory.With this combination of products, a person evolved.Therefore, the digestive system is most adapted to these two categories of food.Pierre Ducan believes that two high -calorie products - sugar and fat, brought great harm to humanity.Until for some time, people did not use so many fats and sweets, the extracted meat of wild animals did not contain a lot of fat, and sweets were present in the form of fruits and honey.The diet of a modern person is oversaturated with fatty and sweet food.
In his comments on the power methodology, Ducan writes that many experts in the field of healthy eating insist on the mandatory inclusion of cereals and products containing starch in the diet.Without denying the usefulness of such products, he is convinced that at the initial stage of losing weight, when the main weight loss is underway, such products slow down the process.The nutritionist very accurately gave a definition of overeating, he writes “... without knowing you, I can say that your extra pounds appeared not from the amount of food that you absorbed for saturation, namely the surplus that you ate to give yourself pleasure or get rid of stress ...”.The method of losing weight Ducan will probably appeal to those who are not used to denying themselves culinary joys.
A huge assortment of sea fish: dorada, hek, halt, cod, sida, picks, burbot, output, mackerel, flounder, sea sos, herring, kefal, sturgeon, sardines, pike, spy, trout, tuna, salmon, crabs, carp, caviar, etc. Seafood, carpets, fraud, fraud, shirtOysters, mussels, octopuses, crabs, trumpeters, lobs, crayfish, sea urchin and scallops, caracatics, etc. Large selection of poultry meat: turkey, chicken, cesard, young rooster, quail, ostrich, chicken liver, dove, etc. Two types: chicken and quail.Dairy products with zero percentage of fat content: kefir, unsweetened yogurt, cottage cheese and cheese, etc. About thirty items of vegetables: zucchini, cabbage, cucumbers, eggplants, carrots, beets, celery, pumpkin, pepper, radishes, chicory, spinach, green salad, green beans, sorrel, sorrel, sorrel, sorrel, sorrel, sorrel, sorrel, sorrel, sorrel, sorrel, sides,asparagus, onions, manhold, tomatoes, etc., as well as all and mushrooms.All kinds of greens without restrictions.
Before you start using Ducan’s diet, you need to find out your optimal weight that you should strive for.This can be done using services that are easy to find on the Internet.You can introduce all the necessary parameters (current weight, desired, attempts to lose weight, height, etc.) and get the figure of your perfect weight.As you can see, everything is individual.Plus, you will receive a “ruler” that will help to observe a diet by stages: each stage will be calculated by the duration and loss of weight, which will very easily control the duration of weight loss.The basis of the proper dietary nutrition of Dukan is the use of food with a small carbohydrate content.
Subject to the methodology of this diet, it is necessary to adhere to it for several months, but if necessary, its postulates can be taken as the main system of eating all their lives.The author conventionally divided his power system into 4 stages.Each stage has its own rules.But all stages, like the whole diet of Ducan, have several common points:
- "Eat, how much you want and when you want!"- There are no strict volumes of portions and the set time of eating;
- During the entire diet of Dukan, more than 1.5 liters of liquid must be taken every day;
- Daily eat oat bran (a variety of amounts);
- every day engage in physical exertion, at least charging;
- Walk every day, and more than 20 minutes during the first stage for more than 30 minutes - at the second and third stage).
1st stage of Dukan's diet-"Attack"
Weight loss during the first stage is from 2 to 6 kg.During this period, the process of splitting adipose tissue in the body is included in the process.In this phase, a slight feeling of weakness, discomfort is possible, and such side signs as dry mouth, and possibly a slight smell, should not confuse you, but, on the contrary, should instill confidence that the processes are planned, and Dukan’s diet is chosen correctly and its conditions are fulfilled.The duration of this period depends on a lot, therefore it is selected individually.It takes into account the existing weight and the desired body weight after passing the course of proper nutrition.The calculation is very simple:
- The duration of the period is 3-5 days with overweight 10–20 kg;
- with excess weight of 20-30 kg, this period is 5-7 days;
- With excess body weight of more than 30 kg - the duration of this period will be 5-10 days.
But, as a rule, the first stage does not last more than 10 days.At the initial stage of the methodology of losing weight in the diet, exclusively protein foods are administered.During the “attack” phase, the nutritionist recommends taking protein in the form of turkey meat or chicken (but necessarily having previously removed the skin), veal liver, lean ham, a wide range of sea fish (in any prepared form: steamed, boiled, grill), as well as seafood.It is not forbidden, on Ducan’s diet, consume chicken eggs, dairy products (low -fat), eat food using various spices, seasonings, vinegar, garlic and onions.A prerequisite for the methodology of Dukan is daily use as a food supplement to the meat dishes of one and a half tablespoons of brans from oats.Perhaps use in cooking and salt, but in small quantities.For the entire period of Ducan’s diet, products such as sugar and its derivatives should be categorically excluded (in extreme cases, use its substitutes).
Approximate menu of the "Attack" stage of Dyukan's diet
Breakfast: natural coffee or green tea with a sugar substitute, boiled screwed egg and turkey breast.
Lunch: grilled salmon with mustard, casserole from cottage cheese, galet Ducan.
Dinner: chicken stewed legs with spicy herbs, yogurt.
The 2nd stage of the diet of Dukan-"Cruise"
As in the first period, the duration of this stage is selected individually.The duration of the diet directly depends on the speed of your metabolism and the speed of achieving the desired weight.The diet in the second phase of Ducan’s diet practically contains two types of diet: one is protein, the other is vegetable.Throughout the phase, they are alternating, which is formed depending on the number of outgoing kilograms of excess weight:
- If the weight discarded is less than 10 kg, this should be the alternation of “proteins-proteins” and “vegetables” every other day (alternation is allowed in three days and five days later);
- If it is planned to lose weight more than 10 kg-the alternation of “proteins-proteins” and “vegetables” should be carried out in the scheme of 5/5 days.
During this period, Ducan’s diet needs to use 2 tablespoons of oat bran every day.Moreover, in the second phase it is allowed to eat a variety of vegetables (the exception is starch -containing - these are peas and various types of beans, avocados, potatoes, lentils).It is allowed to eat vegetables raw, as well as cook and bake them.It is strictly forbidden to use rice and other cereals - they contain a large amount of starch.
Approximate menu of the "cruise" stage of Dyukan's diet
Breakfast: pancakes from bran with kefir, herbal tea or natural coffee.
Lunch: stuffed pepper with meat with vegetables (without cereal!), Cottage cheese casserole.
Dinner: rabbit baked with vegetables, baking of bran.
It is not forbidden to diversify the food in the second stage of Ducan’s diet with the use of various seasonings and spices, spicy pepper, garlic, adjiki, dairy products (including milk), as well as the use of ketchup and starch (1 tablespoon), white or red wine (3 tablespoons), cream or degreasing cocoa (1 teaspoon).But here it should be borne in mind that from the above list it is allowed to consume no more than two products per day.
3rd stage of Ducan's diet-"consolidation"
This phase of Ducan's diet is fixing.At this time, the achieved result in resetting extra pounds during the previous stages is fixed.And here the duration of this stage depends on the amount of weight loss.They use the calculation scheme: every ten days of this phase, it is necessary to fix each kilogram lost during this diet.As noted above, the ducan power system is recognized as specialists of dietetics relatively soft.This is especially well manifested in the third phase, in which “consolidation” can be carried out quite diverse: it is allowed to use absolutely all the products indicated in the first stage, the vegetables described in the second phase, every day for one portion of fruits (exclusion are grapes, cherries and bananas), bread (not more than 2 pieces), cheese (up to 40 grams), as well as starch -containing products (peas, peas.Beans, rice, potatoes, mais, pasta - 1 time in 3 days).During this period, oat bran daily reception continues, but by increasing their number to 2.5 tablespoons.In the “consolidating” period, the so -called “holiday for the soul” is allowed, that is, you can eat everything you want and your stomach, but not more than twice a week of this phase for 1 eating.
Approximate menu of the stage of "consolidation" of diet Ducan
Breakfast: baked beef steak, vegetable salad with 2.5 tbsp.spoons of bran, natural coffee.
Lunch: mushroom casserole, seafood salad, grapefruit.
Dinner: “Wild” rice in vegetables, dorada baked in foil, green tea.
The 4th stage of the diet of Dukan-"Stabilization"
During this phase, two rules must be strictly observed:
- daily reception of 3 tablespoons of oat bran;
- Conducting a "day of pure proteins" at least once a week.
All other diet rules during the period of “stabilization” do not limit and do not exclude the use of a variety of food products.
Approximate menu of the stage "Stabilization" of Dyukan's diet
Breakfast: baked breast of turkey with vegetables, fruit salad, coffee.
Lunch: fish casserole, vegetable "garden", soy soup.
Dinner: cottage cheese with yogurt, any fruits, herbal tea, oat bran.
Compliance with the methodology of this diet must adhere to several months, but if necessary, its postulates can be taken as the main system of eating all their lives.Ducan diet is diverse, easy to use and adopt by the body.In addition, adhering to a diet, you can count not only on weight loss, but also on cleansing the body and bringing to the norm of various types of metabolic disorders.Experts note the high efficiency of Ducan’s diet, with the right approach to this power system, a weekly body weight can reach 3 to 5 kg.But such a result is possible only with the full and clear implementation of all the rules of the methodology in all four stages.It should be noted that Ducan’s diet, like all weight loss systems, has its advantages and disadvantages.
Duke diets:
- The basis of Dukan’s diet is natural products, so you can confidently call the diet safe;
- high efficiency of a diet, even with the body rejection of other diets;
- The positive emotional component: the diet is supported by excellent motivation - excess weight begins to disappear from the very first days and very quickly;
- Ducan's diet is not an aggressive and light diet, it is very suitable for lovers to eat deliciously;
- During compliance with the diet, restrictions on eating are not imposed, both on a temporary basis (there is almost always allowed), and in terms of quantitative indicator;
- The simplicity of the diet allows you to observe its norms everywhere: at work, at home and on vacation.
- Disadvantages of Ducan's diet:
- During the proper nutrition for Ducan’s diet, ketone bodies are formed in the body.Keton bodies help to reduce the desire to eat, which is a positive moment, but, in turn, they can cause high fatigue during the first days of the diet;
- Ducan’s diet method is not sufficiently balanced-because of this, there may well occur a lack of various vitamins and trace elements, which must be provided and accepted in the form of vitamin-mineral complexes;
- Since the diet of Ducan's diet has a significant lack of fats, dietitian experts recommend consuming a small amount of vegetable fats.
- Also, Ducan’s disadvantages include the fact that its observance is required to constantly cook food, and this is not always suitable for those who do not really love this activity.