Dyukan diet

The term "diet" in most is associated with difficult food restrictions, a exhausting feeling of hunger and the inability to treat yourself at least occasionally with your favorite tastes. There is an opinion that all delicious food as defined may not be useful.

With this thought, Pierre Ducan, a nutritionist from France, decided to argue with this thought. He proposed a method of losing weight, which gained popularity all over the world thanks to efficiency and no less the opportunity to eat varied and delicious. Let us know the basic principles of a French doctor's diet.

The essence and principles of the Pierre Ducan diet

For many years, Ducan developed and melted his methodology in patients who were particularly difficult to lose weight and maintain the result. Its system is a low -fuel protein diet, but it is curious that Ducan abandoned the usual rules characteristic of this type of diet. He placed the following basic principles as the foundation of the created energy circuit:

"No" food restrictions. Long prohibited products lists are deprived of a diet and lead to frequent breakdowns. For his diet, Ducan has developed a list of hundreds of allowed products that can be combined with one another and preparing the dishes known by them. "No" restrictions on calorie content. Observing patients, the French nutritionist noticed that the restriction of daily calorie content works as long as a person observes a diet. Returning to ordinary food reduces any effort to zero. Therefore, instead of restrictions, it is best not to use those products that accumulate extra calories. Food and sports. The negligence of physical activity causes a "effect of plateau effect" known when weight reaches a certain point and freezes. In order not to allow this to happen, it is extremely necessary to introduce regular physical activity. To do this, it is not necessary to rip into the gym and run marathons. Ducan offers to perform at least daily exercises, soft gymnastics and perform long walks. Secret ingredient. In the process of developing its system, Ducan noted the valuable properties of wheat bran. Since then, Bran is an important ingredient of dietary food. They not only have high nutritional value but also perfectly clean the digestive tract of different products.

The Ducan diet consists of several stages (phases). Each of them has its own characteristics, duration and is responsible for certain processes that occur in the body. To get the necessary effectiveness, Ducan clearly recommends recommendations at each stage of the diet.

It is important to pay attention to the preparation of the diet. Since protein nutrition can adversely affect health, before starting a diet, you should definitely consult with specialists and undergo an examination. If there is no violation and the state of health allows you to eat in a diet, it is recommended to do tests regularly and monitor the work of the liver and kidneys as well as the blood cholesterol level.

The main advantages and disadvantages

Unlike similar energy systems, Ducan's diet has important advantages:

There is no need to observe the daily volume of calories, weigh products, calculate the size of the portions; Many products are allowed from which a delicious and varied menu is obtained; Large protein volume for a long time preserves the feeling of satiety, protects against loss of muscle mass, helps maintain the body's elasticity; a long and thoughtful period of completion of the diet to maintain the results achieved without any problems; Lack of stopping sugar substitutes allows sweets to be prepared as well, which prevents breakdowns and the desire to sweeten the dishes with ordinary sugar; Depending on all the recommendations, weight and volumes are stable.

The disadvantages of Ducan's diet for weight loss should also be mentioned:

Protein is used in significant quantities and adversely affects the condition of the liver, kidneys and vascular; Dukan diet in the direction of protein nutrition limits the intake of the necessary minerals and vitamins; Switching to a new power system can be associated with side effects such as weakness, dizziness, concentration, headache; A small amount of fibers creates problems such as bloating, constipation, violation of the gastrointestinal tract microflora.

To minimize the negative points, you need to take care of vitamin-mineral additives, high quality fibers (Bran) and do not forget about timely tests and consultations with a doctor.

Ducan diet stages

Ducan's diet consists of a phase attack, alternation, adjustment, stabilization.

The first attack and phase aims to activate metabolic processes in the body. As a result of the attack phase, metabolism is activated from day one. During the attack, you are allowed to eat only protein products. The phase persists from 2 days to a week. Alternation. This phase is otherwise called "navigation", it includes alternating protein days from protein and carbohydrate days. The menu adds greens and each vegetable, except containing starch. Ducan himself considers the ideal diagram of the "one to one" alternation of protein foods with the day of protein day -karbohidrate. The navigation phase lasts until the desired weight is reached. Consolidation or consolidation. The most important stage that allows you to keep the weight reduced and not gain lost pounds again. The duration is calculated based on the number of kilograms lost in the stages of attack and alternation, multiplied by ten. For example, when you lose weight by 15 kg, they are 150 days to eat according to the consolidation rules. Added new long -removed products: cheeses, fruits, slow carbohydrates (whole wheat bread), vegetables containing starch. It is no longer necessary to alternate days, but in the week the menu should be present a day of protein. Stabilization. The last 4 phase lasts his entire life, but its observation, after passing the first three stages, will not be difficult. This is no longer a diet, but only a series of recommendations for proper nutrition. Drink enough water daily, refuse fast food and sugar, make sure you consume 3 tablespoons. Oat branch daily and once a week to regulate protein nutrition, as in the attack stage.

The total duration of all stages of the Ducan diet depends on the original weight and the desired result. The calculation of the duration of the diet can be done on separate calculators.

Which products are allowed?

Previously it was said that Pierre Ducan's list includes 100 products, of which 72 protein -containing products, 28, allowed consumption. The full list can be found on the pages dedicated to the diet, and in the book of Dr. Dukan "I can't lose weight". In short he looks like this:

meat, fish, poultry, seafood; dairy and dairy products; eggs; vegetables; Additional products - fruits, cheese, full wheat bread and noodles, spices, herbs, cereals; Drink - water, tea, coffee, chicory.

Approximate Diet Diet menu for a week

The menu every day in the Ducan diet will change depending on the stage. The approximate menu for each of the stages is given in the table. Recipes for different days are easy to find online.

	attack	alternation	fixation	Stabilization
Day 1	curd with bran; Boiled Turkey; Crab salad with yogurt; Roasted fish.	The menu is the attack	boiled eggs, yogurt with bran; Wear, vegetable salad; kefir with bread; Chicken with vegetables.	Any container of allowed products + bran
Day 2	Hamlet with bacon; beef meat; Bran yogurt; Rolls Hamper.	eggs with tomatoes; Kefir, Bran; vegetable salad, boiled fish; yogurt; boiled chicken with zucchini;	Sirniki; chicken fillet in oven with cheese, vegetable salad; Sandwiches with windows, kefir, bran; Tuna with tomatoes, bread.	Any container of allowed products + bran
Day 3	curd with bran; canned tone; kefir; chicken kebabs;	The menu is the attack	omelets cheese, yogurt with bran; Grill vegetables and chicken wings; Apple, walnut fist; Casserole cheese cheese, carrot salad.	Any container of allowed products + bran
Day 4	Hamlet with bacon; steam chicken cut; Bran yogurt; Roasted salmon.	vegetable salad, boiled eggs; Roasted chicken with mushrooms; Kefir and Bran; True Salat with Goover.	boiled eggs, bran cottage cheese; boiled potatoes with fish, greens; kefir, cheese sandwich; Indian boiled with vegetables.	Any container of allowed products + bran
Day 5	chicken paste; Crab salad with sour cream; Kefir with Bran; Boiled eggs.	The menu is the attack	Cheesecakes, yogurt with bran; Chicken kebabe, vegetable salad; pear, kefir; Seafood salad.	Any container of allowed products + bran
Day 6	Curd with bran; Egg soup; yogurt; steam fish cutting.	Mushroom omelet, bran; Chicken vegetable soup; curd; Fish whim with a boiled vegetable side dish.	kefir with bran, cheese sandwich and bacon; seafood foil; Apple, yogurt; Julienne chicken with mushrooms.	Any container of allowed products + bran
Day 7	Bran yogurt; eggs filled with tuna; kefir; Roasted chicken fillets.	The menu is the attack	The menu is the attack	The menu is the attack

With the help of the table, you can easily leave the menu on each day of each stage of the Dukan diet. Follow the rules, attentive to your health and the diet will not hurt you. You will gain healthy food habits and keep your harmony for many years.