The famous strength system, which was developed by the French nutritionist Pierre Dukan, has become one of the most popular diets in the world.The essence of Ducan's diet is a strong decrease in carbohydrates that force the body to actively output calories.
The essence of Ducan's diet
The advantage of Pierre Dukan's diet compared to others is that it does not order to count calories and lead a diet.Dukan does not even limit the time of food.The most important thing is to withstand the four phases of the diet.With two initial weight loss occurs in the final - fixation and a smooth outcome from the diet.
Mandatory element - the inclusion of oat brane into the diet, which causes a feeling of saturation and accelerates the metabolism.Dr.Ducan also recommends that it is also considered a physical exertion as 20-30 minutes a day, and normal walking is also taken into account.
Stadiums of Ducan's diet
1. Attack
At this stage, the body quickly gets rid of additional pounds.According to the recognition, the attack is the most difficult time, the following phases can withstand much more easily.The essence of the attack is not in hunger: there is a strictly defined series of products that distinguish a high protein content, which makes it possible to lose weight without loss of muscle mass.
The stage takes 2 to 7 days.The list of permissible products has more than 70 articles and do not forget Bran!
2. Change
In this phase, carbohydrates are added to the menu.However, this does not mean that it is time to celebrate the victory with your favorite cakes.Pierre Dukan recommends carbohydrates made of vegetables: you can eat all others as a strength -containing illustration.
The alternation implies that they replace each other with purely protein and protein-vegetable days.The duration of the level is calculated by the formula: 7 days per additional kilogram weight.
3 .. fixation
A very important phase that avoids the return of lost kilograms.The menu should gradually expand, but observe a purely protein day a week.Multiply the number of lost kilograms to ten - so many consolidation.
4. Stabilization
After all, you can return to the usual menu.There are only three restrictions: once a week a purely protein day, 20 minutes of physical activity and three tablespoons of oat cuts a day.According to Pierre Dukan, compliance with these rules throughout life is insured by the return of the lost weight.
Recipes for Ducan diet
Attack: bread on Dukan
150 g soft cottage cheese
2 -3 eggs
4 tablespoons
4 tablespoons of gluten
1 tablespoon of oil
1 teaspoon of baking powder
Mix all the ingredients, shape bread and bake in the oven until they are cooked at a temperature of 180 degrees.
Change: spicy aubergine salad
2 - 3 eggplant
1 red onion
400 -500 g tomatoes
A bunch of parsley
2 tablespoons of apple cider vinegar
0.5 teaspoon of salt
1 tablespoon of sugar replacement
Garlic
1 tablespoon of vegetable oil
Black pepper
We sting the eggplant in several places with a fork and baking completely in the oven at 180 degrees 30 and minus 40 minutes.
We cut the onions in half rings, add sacrotor, salt and apple cider vinegar.Pour a glass of boiling water and let yourself be born in this marinade.
When the eggplants are finished, we clean them from the skin and cut them with large dice.Add chopped tomatoes and finely chopped parsley.
We let off the water from the onion and add it to the salad.We season the salad with a tablespoon of vegetable oil.
Pure protein day: Inkent in the inkfish
6 Kadaver squid
1 onion
4 cooked eggs
8 crab sticks
100 g mushrooms
Salt to taste pepper
Turn mushrooms and onions until they are cooked, put in a bowl, add chopped sticks and eggs.Mix salt, pepper, everything.We fill the cleaned and washed ink fish with the resulting minced meat and attach the edges with a toothpick.
We are in the shape, pour milk into which we plan salt, pepper and dill.Milk should close half.We put the shape in the oven, which is heated to 180 degrees for 10 minutes.Then we turn the squid and send another 10 minutes into the oven.
Table of the permissible products for the Ducan diet
Meat:
Beef fillet, beef tongue, beef clerk, steak, rabbits, game, veal liver, calf buds, stroke, low -fat ham without skin, basturma.
Bird:
Chicken, turkey, cesard, ham from Turkey, chicken ham, quail, chicken liver.
Fish:
Cable, HEK, a palatus, a Dorada, Kefal, Flounder, Seeste, Picks, Putassa, Salmon, crab, tuna, mackerel, sardine, slope, burbot, carp, sturge, sprinkle, trout, catfish, herring.
seafood:
Inkfish, crabs, trumpeters, sea Jakobsmussel, shrimp, lobster, karakatitsa, sea snails, oysters, Seehedhog, mussels.
Plant protein:
Oat brane, tofu.
Dairy products:
Small cottage cheese, low -fat yogurt without sugar, low -fat milk, low -fat melted cheese, kefir.
Eggs:
Chicken, quail.
Vegetables (from the level of variety):
Cucumbers, tomatoes, radishes, eggplocks, artichokes, salad, carrots, onions, onions, Kolrabi, Kohl, Zucchini, broccoli, Brussels -kabbbage, rhubarb, pumpkin, spinach, endive, green beans, chicoria author, turn, span, soy, soy.
Who is contraindicated in Ducan's diet?
Like any power restriction, Ducan's nutrition has contraindications.
You should definitely not observe the Pierre Dukan diet if you have high blood pressure, kidney disease or stomach -intestine tracts, atherosclerosis.In any case, consult a doctor before starting a diet.It is unlikely that you make friends with Ducan's diet if you adhere to a strict vegetarian diet.
It is better to give up a diet if you have the tendency towards depression, allergies or diabetes, menstrual regulators.
What to do if you have broken your diet?
If you have violated Pierre Dukan's recommendations, try to take a protein for the next two days and limit salt consumption.Be sure to follow the drinking regime (about 2 liters of water per day) to avoid fluid retention in the body.Don't worry!Make sure you have the opportunity to sleep enough and go more in the fresh air.
What are the risks of Ducan's diet?
Diet Pierre Dukan could not avoid criticism.As with other protein diets, this can increase the risk of heart, liver and kidney diseases, disrupt the metabolism, and increase cholesterol levels.The diet of Ducan's diet repeatedly appeared as one of the most dangerous.We remind you: Before you decide to watch Duukan's diet, contact your doctor!