Pierre Ducan- The famous French doctor is the most readable nutritionist in France, and he has developed a unique method to lose weight and keep weight loss stable.Pierre Dukan is the author of 19 books, including the bestseller "I Don't Know How to Lose Weight."All of these are the results of 30 years of research and practice.Dyukan's DietRecognized around the world.
Dukan's reasoning: "The human body effectively uses calories in carbohydrates as "fuel": from the harmful "fast", i.e., direct sugar itself, candy, candy, etc. and useful "slow" - pasta made from hard wheat, potatoes, potatoes, etc. The body loves carbohydrates very much because it looks like a very easy-to-carb system because it can use carbohydrates very easily, and carbohydrates can be used. The body uses fat as "fuel", but does not know how to use protein.
During the 17-18 years of growth, children's bodies use squirrels well.Adult body use body care protein: used for hair growth, skin renewal, red blood cells, etc., but don't know how to absorb protein.When a person consumes a lot of protein, the body's energy reserves will be greatly lost. In fact, there is no use of protein in the sense of funding. He only takes what needs to be renewed. Therefore, people who only eat protein foods will not gain weight.When I realized this, I realized that it was possible to give people the chance to free food in normal amounts without gaining weight.transparent
Dyukan's DietIt consists of 4 stages: two stages of weight loss and two stages - to avoid gaining weight again.In the middle between the two stages, a person has reached a normal weight.
The first stage is short, lasting from two to three days to seven days, at most, depending on the weight that needs to be lost.You can eat 72 products, very rich in protein - these are meat, fish, seafood, birds, eggs, lean ham, dairy, dairy, yogurt, water.You can eat them as much as you like.For those who want to be very complete, this diet may last between 2 and 4 days.This is a very effective stage.At the end of the phase, people lost from 1.5 kg.
In the second stageDiet Ducan72 protein products are preserved and 28 vegetables are added: all green vegetables, tomatoes, cucumbers, etc.
Since these products do not have sugar and fat, this food has few calories.You can eat a lot because no one consumes sugar and fat, half of it was wasted.This changes the metabolism of people who tend to gain weight, so the amount of food consumed does not work.
- The speed at which you can get rid of overweight in the second phase is 1 kg per week.For example, a woman needs to lose 10 kilograms.Its first phase will last 4-5 days, while it will lose 1.5 kg.Then she lost one kilogram a week, so in 8 weeks she lost 8 kilograms.If you need to lose 15 kg, add 5 weeks to the previous program.
Dukan’s reasoning “This stage is a bit or a lot of people eat a little bit – it’s almost the same thing. The body can only take up what he needs, and it’s all redundant – he doesn’t handle it and differentiate it because he doesn’t know how to do it. A specific product, which we all know.”
This ends the first phaseDiet Ducan, aims to lose weight, the stage begins, and is also composed of two parts, with the goal of not gaining weight anymore.The problem of overweight in the world is precisely because anyone can lose weight, but only a small number of people who lose weight can maintain what they have achieved.A few years later, joining started again.When weight is restored, the body is less sensitive to diet.To resolve this issue, the merge phase is used.This is a transitional phase between strict diet and time without diet.
All 100 products are stored in the merger stage- This is the basis of life food.At this stage, add two fruits per day, two slices of bread, a portion of cheese, twice a week, you can add rice, pasta, lentils and two holiday dinners when you can eat any snacks, main courses, desserts, and a glass of wine.The candy returns in the third phase, but to make the diet active she needs to follow a 10-day rate at each lost kg.If a person loses 5 kg, then the third phase will last for 50 days, 10 kg-100 days.When you pass this stage, you can enter the fourth stage.
In the fourth stageDiet DucanIt is important to follow these three rules:
- Return to the first phase (72 protein products) one day a week;
- Walk for at least 20 minutes a day;
- Use 3 tablespoons of oat bran.This is a completely natural, rude, unprocessed cereal product that protects a group of overweight.
You can eat anything for the rest of the time.The fourth stage lasted for a lifetime.
- The consumption of pure protein natural products can lead to amazing results in weight loss.
- The alternation of pure protein days with protein vegetables allows you to gradually reach the right weight.
The main rule for long-term weight stability is based on a simple but necessary level of safety: To maintain a perfect weight, it is necessary to follow the rest of the protein one day a week.
According to Dukan, one of the keys to successful weight loss is to build an individual's ideal weight.It's not necessarily weight (or even size), what a person wants to have the most for aesthetic reasons.An ideal weight should correspond to an ideal weight considering growth, age (weight gains per decade), family history of obesity, and a history of weight range issues (differences between minimum and maximum weight in adulthood).
According to personal indicators, the concept of calculating normal weight based on complex formulas.
Dyukan's diet.How to eat it!
Phase 1
startDiet DucanThe short term of “attack”, during which you can only eat protein foods – meat, fish, eggs and low-fat dairy products.
It is very important to drink a lot of water, at least one liter and one liter.At this stage, you can eat with any quantity of products anytime, anywhere.
Products in the first phase
- Lenten beef, veal, rabbit (excluding - pork, lamb).The meat can be cooked in any form, but when frying, you can't use oils and seasonings.
- Chicken and turkey, no skin (excluding - goose, duck, chicken wings).
- Lenten ham.
- Beef, chicken.
- Any fish is boiled, roasted or steamed.
- Any crustaceans and molluscs.
- Up to two eggs per day.Increase cholesterol, no more than 3-4 egg yolks per week.Protein - Unlimited.
- Low-fat dairy products.Natural yogurt (to enhance the flavor, you can add coconut, vanilla, lemon).Fruit yogurt should be up to 2 per day.
- Sugar substitutes (candy or other), vinegar, spices, seasonings, garlic, onion, sticks, salt (small amount), lemon juice (if added), mustard.
Respected
- Eat 1.5 tablespoons of oatmeal every day.
- Take a 20-minute walk every day.Take time to exercise.
Oats - Important ComponentsDiet Ducan
Ovsyanka accompanys you throughout your diet and becomes one of the main components upon completion.Oatmeal’s bran is rich in sugar and protein, which absorbs water in the intestines, increasing its size by 20 times.It helps to feel full.Ovsyanka is also useful for heart work and helps with constipation (this can happen in the early stages of the diet).
Phase 2
This phase consists of two dietary variables.Pure protein days alternate with the sky, when you can eat unlimited amounts of vegetables to supplement meat, fish, poultry and low-fat dairy products.This stage can last until a person reaches the optimal weight.
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- You can eat a lot of vegetables at any time.But if you need to lose weight faster, it's only best to eat when you feel hungry.
- Carrots and beets are also allowed, but consumption should be restricted due to the presence of starch in them.
- Exclude the following starch products - potatoes, rice, cereals, peas, beans, lentils and avocados.
The rules of the second phase
- One to five days, when vegetables are added to protein, one to five days of pure protein (such as the "attack" stage) alternate for one to five days.
- Bran consumption increased to 2 tablespoons per day.
- Daily walk increases to 30 minutes.
- You must drink at least 1.5 liters of water every day.
The third stage.merge
At this stage, you can eat any amount of protein and vegetables while adding other products.
The third stage rules
- Add fruit (excluding - bananas, grapes, cherries, dried fruits, nuts).
- You can add two pieces of rye bread and 40 grams of hard cheese every day (not including - cheese, cheese, soft cheese and cheese in goat milk).
- You can add some starchy products to your diet (twice a week), such as 225g pasta tomato sauce (excluding - cream sauce and oily cream sauce), 225g couscous, bulgura or panicum or panicum or Panicum, lintils, Bean, Bean, Bean and Pototes (oil-free).
- The range of meat is expanding, and a few times a week you can include lamb, pork and bacon in your diet.
When visiting a restaurant or guests, please select the dishes that correspond to your plan.
If diet is violated, follow the next strategy - four days:
- Only protein.
- Limit salt intake (to reduce the risk of water in the body).
- Increase the water consumption to 2 liters per day.
- Sleep more than usual.
- One hour walk per day.
Stage 4.Stablize
In the fourth and final stageDiet DucanThe body will extract every calories he needs from the food.However, as practice has shown, if you do not follow this dietary rule, the possibility of weight recovery remains.
The rules of the fourth stage
- Return to a normal diet (the best nutrition is an unlimited amount of protein and vegetables once a day - fruit, two rye bread, one cottage cheese, two starch-containing products).
- One day of the week is just protein.
- Drink at least two liters of water.
- Take a walk for at least 20 minutes a day.
- Try to forget about elevators and escalators.Climbing and falling on stairs costs calories.
- Eat 3 tablespoons of oat bran every day.Adhere to this rule for a lifetime.
Remember that sports and sports are allies in the fight against overweight!
attention!About whether you are suitableDyukan's Diet, it is worth consulting a doctor!Dietary advice (especially from the "Phase One. Attack" section) is designed for healthy people.