The famous force system, developed by French nutritionist Pierre Ducan, has become one of the most popular diets in the world.The essence of Dukan's diet is a sharp decrease in carbohydrates that force the body to actively consume calories.
The essence of Dukan's diet
The advantage of Pierre Dukan's diet over others is that she did not order calories and keep a diet.Ducan does not even limit the time of eating.The most important thing is to withstand the four stages of the diet.In two initial weight loss, it occurs, with the final fixation and a smooth outcome of the diet.
A mandatory element - the inclusion of oat bran into the diet that create a feeling of saturation and help to accelerate metabolism.Dr. Dukan also recommends that it be considered to be considered 20-30 minutes a day of exercise, and ordinary walking is also considered.
Stages of Dukan's diet
1. Attack
At this stage, the body quickly gets rid of extra pounds.According to the confessions, the attack is the most difficult period, the next stages can withstand much easier.The essence of the attack is not in hunger: there is, but a strictly defined set of products that distinguish high protein content, which allows weight loss without loss of muscle mass.
The scene lasts from 2 to 7 days.The list of authorized products has more than 70 items and don't forget about Bran!
2. Alternation
At this stage, carbohydrates are added to the menu.But that doesn't mean it's time to celebrate our favorite cakes.Pierre Dukan recommends carbohydrates from vegetables: you can eat another of starch content.
The alternation suggests that they are replaced by pure protein and protein vegetation days.The duration of the stage is calculated by the formula: 7 days per extra kilogram of weight.
3. Fixing
A very important stage that avoids the return of lost weight.The menu should be expanded gradually, but observe a pure protein day a week.Multiply the number of weight lost by ten - so much consolidation will continue.
4. Stabilization
Finally, you can return to the usual menu.There are only three restrictions: a pure protein day once a week, 20 minutes of physical activity and three tablespoons of oatmeal per day.Compliance with these rules throughout life, according to Pierre Ducan, is provided by the return of weight loss.
Ducan dietary recipes
Attack: Ducan's bread
150 g of soft cottage cheese cheese
2 -3 eggs
4 tbsp
4 tablespoons of gluten
1 tablespoon of butter
1 teaspoon baking powder powder
Mix all the ingredients, form bread and bake in the oven until it is cooked at 180 degrees.
Alternating: Eggplant salad with spicy
2 - 3 eggplant
1 red onion
400 -500 g tomatoes
Parsley
2 tablespoons of apple cider vinegar
0.5 teaspoon salt
1 tablespoon sugar substitute
garlic
1 tablespoon of vegetable oil
Pepper
We drill the eggplant in several places with a fork and bake entirely in the oven at 180 degrees 30 and minus 40 minutes.
We cut the onion into half rings, add a sucrot, salt and apple cider vinegar.Pour a glass of boiling water and let it fall into this marinade.
When the eggplants are ready, we clean them from the skin and cut them with large cubes.Add sliced tomatoes and finely chopped parsley.
We drain the onion water and add it to the salad.We season the salad with a tablespoon of vegetable oil.
Pure protein day: stuffed squid
6 carcasses of squid
1 onion
4 boiled eggs
8 crab sticks
100 g of champions
Salt, pepper to taste
Turn the mushrooms and onions while cooking, transfer to a bowl, add sliced sticks and eggs.Salt, black pepper, mix everything.We fill the purified and washed squid with the resulting mince, fasten the edges with a toothpick.
We lie in the shape, pour milk, in which we pre -added salt, pepper, dill.Milk should half nearby squid.Put the shape in the oven, preheated to 180 degrees, for 10 minutes.We then rotate the squid and send to the oven for another 10 minutes.
Ducan Diet Products Authorized Products
Meat:
Beef fillet, beef, cutting of beef, steak, rabbit, play, calf liver, veal buds, stroke, ham with low fat without skin, bastma.
Bird:
Chicken, turkey, casa, turkey ham, chicken ham, quail, chicken liver.
Fish:
Fever, heck, palace, Dorada, mullet, bell, sea perch, picks, putas, salmon, crabs, tuna, mackerel, sardine, slope, burbo, carp, spray, trout, catfish, herring.
Seafood:
Squid, crabs, trumpeter, sea comb, shrimp, lobsters, karakatitsa, sea snail, oysters, sea hedgehogs, mussels.
Vegetable protein:
Oats, tofu.
Dairy products:
A little cottage cheese cheese, low -fat yogurt without sugar, low -fat milk, low -fat melted cheese, yogurt.
Eggs:
Chicken, quail.
Vegetables (starting from the alternation stage):
Cucumbers, tomatoes, radishes, eggplant, artichoke, lettuce, carrots, onions, onions, cable, zucchini, broccoli, Brussels sprouts, rhubarb, pumpkin, spinach, green beans, chicory, redirect, span, soil, ointment.
Who is contraindicated in Dukan's diet?
Like any power limitation, Ducan's diet has contraindications.
You should definitely not monitor Pierre Dukan's diet if you have hypertension, kidney disease or gastrointestinal tract, atherosclerosis.In any case, consult a doctor before starting a diet.You are unlikely to befriend Ducan's diet if you stick to a strict vegetarian diet.
It is better to give up a diet if you have a tendency to depression, allergies or diabetes, menstrual irregularities.
What to do if you break the diet?
If you have violated Pierre Ducan's recommendations, try to make the next two days pure protein and limit the consumption of salt.Be sure to follow the drinking mode (about 2 liters of water a day) to avoid fluid retention in your body.Don't worry!Make sure you have the opportunity to fall asleep enough and walk in the fresh air more.
What are the risks of Dukan's diet?
Diet Pierre Ducan failed to avoid criticism.Like other protein diets, it, according to some doctors, can increase the risk of heart, liver and kidney disease, disrupt metabolism, increase cholesterol.Ducan's diet appears in ratings as one of the most dangerous.We remind you: Before you decide to monitor Dukan's diet, consult your doctor!