The surname of this nutritionist became the name of the household: "I am sitting on the Dukan," said at least one of our friends or ourselves such words.No wonder that Pierre Ducan has been investigating (and further examining) the food habits of his patients for 25 years and has developed the author's methodology for weight loss.After publishing the book "I cannot be able to lose weight", not only his patients spoke about him, but also everyone who dreams of becoming leaner.And we will be honest, almost everything.In addition to a systematic and understandable approach, several books, more than 500 recipes, the diet of the doctor has popularized thanks to the program of the individual interactive online coaching.The conclusion is that you are supported by nutritionists (including Dukan itself) at any time, the program, from the nightlain to the fridge.
Stages of nutrition
In contrast to many clever diets, in which grams and calories have to be considered, choose food for color, freeze with a fork at the mouth of exactly 17.59 or breed proteins from carbohydrates, and tensioned the entire process of reaching and retaining the desired weight in 4 steps.Two initials aim at the loss of additional pounds, the next two - to fix the result.An important detail is the daily consumption of oat brane.They swell and cause a feeling of saturation and accelerate the process of metabolism.
Attack: Fast weight loss. Ducan is categorical against hunger.Therefore, there is also the possibility to choose from 72 products even in the most difficult time.All of them are rich in proteins that stimulate the process of losing weight.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 brane: 1.5 tablespoons.l.
Physical activity: 20 minutes per day
Change: gradual performance of the right weight. The weight loss process slows down a little, but does not stop.28 types of vegetables are added to proteins.Ducan recommends eating food, pure proteinage (BB) and protein-vegetable (BO).
Duration: 7 days for each additional kilogram
Weight loss: an average of 1 kg per week
Number of oat brane: 2 tablespoons.l.
Physical activity: 30 minutes per day
Consolidation: Searches for the new food regime to avoid the yo-yo effect. You have reached the goal, but the body wants to return the lost kilograms.You need this phase to stay in the winners.Gradually bring the rest of the products (flour, fruits, cheese) to the menu and do not even refuse festive festivals.In order to insure himself with sharp weight fluctuations, Dukan will hire purely protein on Thursday.
Duration: 10 days for every lost kilogram
The amount of oat brane: 2.5 tablespoons.l.
Physical activity: 25 minutes per day
Stabilization: We eat what we want, but we follow the three rules. After all, you can afford everything, but it is necessary in the course of life: 1. Every Thursday there are only proteins.2. To reject the elevator and go every day for 20 minutes.3. Three tablespoons of oat brane every day.
Duration: his whole life
Number of oat brane: 3 tablespoons.l.
Physical activity: 20 minutes per day
As they noticed, Ducan not only pays attention to nutrition, but also physical exertion, but very unrelena.Hiking from 20 to 30 minutes a day - without failure.Other types of cardio loads remain at their own discretion.
100 permissible products
The list of permissible products according to the Ducan method, depending on the stage, has 72 to 100 products.There is no luck in any diet.72 The product protein is lean meat, poultry and fish, seafood, chicken eggs, dairy products with a fat content of 0% without additives and sweeteners as well as plant proteins (tofu or oat brane).In the second stage, 28 types of vegetables are added: zucchini, artichokes, eggplants, cabbage, green beans, carrots, cucumber, tomatoes, radishes, beets, spinach, pumpkin, etc. are also included.
Contraindications
The unconditional contraindications against Ducan's diet, high blood pressure, stomach -intestine and kidneys, atherosclerosis, strict vegetarianism, children and adolescents are indicated.Caution should be treated with diabetes, allergies that are susceptible to depression, and people whose work is associated with increased concentration (drivers, doctors).Women who plan pregnancy are waiting for a child or a still.
If you fall off
If you have violated the program (which is not excluded on the eve of the New Year's Marathon), do the following: Contact the proteins for a few days (no longer);Increase water consumption to 2 liters per day and limit salt consumption so that the liquid does not delay in the body.sleep more;Go an hour a day.
criticism
Pierre Dukan's diet is often criticized, especially colleagues in the workshop.Therefore, the nutrition expert Jean-Michelle Cohen convinced the court that protein diets can cause heart diseases and breast diseases.Now the opponent Cohen should pay more than a few thousand dollars.The author of the book "Bible of Literation", Zhenny de Jonkier, sees the lack of hunger as the only advantage of the Dukan system.Another nutritionist, Katrin Lefevr, is certain that the dominance of proteins, especially during attack, will not continue without consequences for the kidneys.The diet of Ducan has the first in the list of the worst diet.According to experts (the sanitary security for nutrition, environment and work), such a diet can violate the metabolic process, the cholesterol level, the result of which will occur cardiovascular complications, kidney problems and rectum.Therefore, we remind you: Before we set the weight with diets, consult a qualified specialist.