The surname of this nutritionist has become the name of the household: "I sit on Ducan", at least one of our friends or ourselves said such words.No wonder Pierre Ducan has been studying (and continues to study) the eating habits of his patients for 25 years and develops the author's methodology for weight loss.After the release of the book "I cannot lose weight", not only his patients talked about him, but also about everyone who dreams of getting bigger.And this, we will be honest, almost everything.In addition to the systematic and understandable approach, several books, more than 500 recipes, the doctor's diet has gained popularity thanks to the program of individual interactive online coaching.The bottom line is that at any time you will be supported by nutritionists (including Dukan itself), I adjust the program, the night varieties to the refrigerator.
Diet stages
Unlike many cunning diets, where grams and calories should be taken into account, choose food by color, freeze with a fork in exactly 17.59, or breeds of carbohydrate proteins, Pierre Dukan divided the whole process of achieving and maintaining the desired weight at 4 stages.Two initials are aimed at losing extra pounds, the next two - when fixing the result.An important detail is the daily consumption of oat bran.They swell, causing a feeling of saturation, as well as speeding up the process of metabolism.
Attack: Fast weight loss. Dukan is strongly starving.Therefore, even during the most difficult period, you can choose from 72 products.They are all rich in protein that stimulate the weight loss process.In addition, the fat is burned and the muscles remain intact.
Duration: 2 - 7 days
Weight Loss: 1.5 - 4 kg
The amount of oat bran: 1.5 tbsp.l.
Physical Activity: 20 min per day
Alternation: gradually achieving the right weight. The weight loss process slows down a little, but it does not stop.28 types of vegetables are added to proteins.Ducan recommends eating, alternation of pure protein days (BB) and protein vegetable (BO).
Duration: 7 days for each additional kilogram
Weight Loss: Average 1 kg per week
Number of oat bran: 2 tbspl.
Physical Activity: 30 min per day
Consolidation: Addiction to the new diet to avoid the effect of yo-yo. You have achieved the goal, but the body wants to bring the lost weight.To stay in the winners, you need this stage.Gradually return the other products (flour, fruits, cheese) to the menu and do not even give up holiday holidays.To insure with acute weight fluctuations, Ducan introduces pure protein on Thursday.
Duration: 10 days for each lost kilogram
The amount of oat bran: 2.5 tbsp.l.
Physical Activity: 25 min per day
Stabilization: We eat what we want, but follow the three rules. Finally, you can afford everything, but throughout life it is necessary: 1. Every Thursday there are only proteins.2. To refuse the elevator and walk every day for 20 minutes.3. Dear three tablespoons of oat bran every day.
Duration: all life
Number of oat bran: 3 tbspl.
Physical Activity: 20 min per day
As you have noticed, Ducan draws attention not only to nutrition but also to physical activity, however, very incomprehensible.Tourism from 20 to 30 minutes a day - no failure.Other types of cardio loads remain at your discretion.
100 Allowed Products
The list of authorized products according to the Ducan method, depending on the scene, has 72 to 100 products.There is no such happiness in any diet.72 Product protein is lean meat, poultry and fish, seafood, chicken eggs, dairy products with a fat content of 0% without additives and sweeteners plus vegetable proteins (tofu or oat bran).In the second stage, 28 types of vegetables are added: zucchini, artichoke, eggplant, all kinds of cabbage, green beans, carrots, cucumbers, tomatoes, radishes, beets, spinach, pumpkin and more.Mushrooms and soy are also included.
Contraindications
Among the unconditional contraindications to the diet of Dukan, hypertension, gastrointestinal diseases and kidneys, atherosclerosis, strict vegetarianism, children and adolescence.Attention should be treated with diabetes, allergies, predisposed to depression and people whose work is associated with increased concentration (drivers, doctors).Women who plan pregnancy waiting for a child or breastfeeding, you can monitor Ducan's diet if you take the third stage as a base, exclude the protein on Thursday and add some of the fruit/berries to the daily menu.
If you have fallen
If you have violated the program (which is not excluded on the eve of the New Year's Marathon), do the following: dedicate a few days (no more) to proteins;Increasing water consumption to 2 liters per day and limit the consumption of salt so that the fluid does not slow down the body;sleeps more;Walk an hour a day.
Criticism
Pierre Ducan's diet is often criticized, especially for colleagues in the workshop.So, nutrition expert Jean-Michel Cohen convinced the court that protein diets could cause heart disease and breast disease.Now the opponent has to pay Cohen more than a few thousand dollars.The author of the book The Bible of Literature, Zhenny de Jonkier, considers the lack of hunger for the only advantage of the Dukan system.Another nutritionist, Catherine Lefevre, is sure that the predominance of proteins, especially during the attack, will not pass without consequences for the kidneys.The Dietics Association put Ducan's diet first on the list of the oldest diets.According to experts (the Sanitary Safety, Environment and Labor Agency), such a diet can disrupt the process of metabolism, cholesterol level, resulting in cardiovascular complications, kidney problems and rectum.So we remind you: before adjusting weight with diets, consult a qualified specialist.