Of all the well -known energy systems, Ducan's diet is perhaps one of the most remarkable.
On the one hand, the popularity of this diet is the result of good marketing and advertising."Five million French can't be wrong!"says the slogan of the doctor's books.On the other hand, Dr. Ducan's diet really deserves great attention because of the great efficiency and the real care of the patient.
It is particularly bribed by the long -term result of the result and the stability of the weight achieved as a result of the diet.
Dyukan's diet.Stage 1 - attack
Ducan's diet always begins at this stage, regardless of the duration and number of the extra pound.Dr. Ducan himself calls it the stage of pure proteins.
One of the features of the "attack" stage is that only protein products are used from the list.At this stage, only products such as low greasy meat, poultry, fish, eggs, low prey dairy products can be consumed.All these products can be sprayed abundantly with spices and spices, lemon juice, onions, asparagus, vinegar, caraway seeds, garlic, parsley, aromatic herbs, mustard.You can only salt food in the smallest amount.If you are prone to edema, it is better to leave the salt completely.
The first phase of Dukan's diet is usually 2-7 days.In extreme cases for up to 10 days.
Another important feature of the "attack" section is that you can eat any number of products and as much as you want.That is, there is no restriction on the amount of food and the frequency of food.You can literally eat "in the dump".
A list of "attack" stage products
- Low greasy meat: beef, veal, rider.(Pork and lamb are forbidden).
- Inner: beef, calf liver, poultry -liver, tongue.
- Fish: Greasy varieties with bluish skin (sardins, mackerel, tuna, salmon), white low -fat fish (hes, cod, kefal, pike perch, trout, prayer, crucian carp, som, ramps, hutlka, merclang, etc.
- Seafood: shrimp, crabs, crabs, lobster, lobster, shells, shells, seafood, etc.
- Poultry and rabbit: all kinds of poultry, ducks and geese (due to oily skin), chicken (especially white meat), turkey, quail, guinea pigs, pigeons, pheasants, terrible, rabbit, rabbit.
- Down War: Any sausage and ham with fat content below 4% (chicken, Turkey).
- Eggs: Anything.Avoid using a large amount of egg yolks (up to 2).If you have increased cholesterol content in the blood, we recommend that you use up to 3-4 egg yolks a week.There is no restriction on egg whites.
- Low (0%) Fat content dairy products: yogurt, cheese, milk, cottage cheese.Focused dairy products and artificial sweeteners (yogurts) are acceptable.
Please note that Dr. Dukan does not refer to protein products.
Methods of cooking products for the "attack" stage
Bake, without giving fats and oils, baking, cooking fire, cooking, cooking and steaming.
Menu every day
In the "attack" phase, the approximate menu of every day allows you to avoid difficulties at the very beginning when it is difficult to understand what is and which products can be mixed.It offers breakfast, lunch and afternoon snacks, standard and the same every day.This allows you not to grab your head with various recipes.
Morning
- coffee or tea with sucrotor;100-200 g.Yogurt or lean cottage cheese;
- 1 piece of turkey, chicken, ham or boiled eggs;Or a tortilla Bran (see below).
Lunch (10-11 o'clock if you want to eat)
- 100-200 g.Yogurt or 100 g.Cottage cheese
Afternoon snack (at 4 pm if you want to eat)
- 100-200 g.Yogurt or 1-2 pieces of turkeys, chicken
We recommend that lunch and dinner be different and very diverse.
The use of Bran
Sharbi can be added to drinks and yogurt.And you can make a cake from them according to a special recipe.
- Mix 1.5 tablespoons of bran with 1.5 tablespoons of liquid curd (may be yoghurts) in a small bowl.
- Add one of the eggs or an entire egg whites.Mix everything thoroughly.
- Place the resulting mass on a Teflon pan, greased with a drop of vegetable oil and bake for 2-3 minutes on both sides.
Such a cake can be stored in a refrigerator (in a plastic bag).Well suitable for snacks and a sandwich with fish, meat, etc.
The cake can become sweet by adding a slightly artificial sweetener to the dough.
The stage of "attack" is the stage of the stage
If you have to lose less than 6-10 kg, the 3 days is considered an optimal duration.
If you have to lose less than 5 kg, then 1 day is enough.
If you have to get rid of more than 10 kg, the first phase of the diet should be at least 4-7 days.Occasionally, it is extended for 10 days if the extra pound exceeds 20.
Stage 2 - alternation
The use of a wide list of vegetables at this stage of the diet.But this is done according to special systems.
5/5 sketch
For five days, only protein products are eaten from the attack phase.And the next five days - with the same products, adding the permissible vegetables.
1/1.Loudspeaker
One day you only need to eat protein products from the attack stage.And the next day with the addition of protein products and authorized vegetables.
Dr. Dukan considers the 1/1 system more convenient for patients.
Be sure to add 2 tablespoons of oat limit for protein and protein and vegetable days.
Permissible and forbidden vegetables
Allowed: tomatoes, radish, cucumber, spinach, asparagus, onion, asparagus, cabbage, mushroom, celery, dill, leaf salads, endors, zucchini, eggplant, pepper.As well as beets and carrots (limited quantities).
Not to be used: potatoes, rice, corn, peas, beans, lentils, beans, avocado, artichoke, goats.
Section 3 - Repair
This section of Ducan's diet begins when it has reached the desired weight.And here's a dangerous trap waiting for you.The result necessarily stabilizes.And you should not return to your old eating habits!In one day, it leads to a series of kilograms that are lost with such difficulties.In fact, these kilograms return with Margo.
Dr. Ducan emphasizes that the result should be improved immediately as he has the same effect from the diet and then holds the second or third time that it will be much more difficult.There are serious psychological and physiological reasons.
The main rule of the third phase of Dukan's diet
All lost kilograms must be fixed for 10 days.So, if Ducan's diet has lost 10 extra kilograms, he must follow the rules of the third stage for at least 100 days.
What products can they consume in the "consolidation" phase
- All protein products of the stage are a "attack"
- All the products and vegetables of the stage are "alternating"
- 1 serving of fruit per day (except banana, grape and cherry)
- 2 slices of whole grain bread daily
- At least 2 liters of water a day including all drinks
- Up to 40 g of cheese a day
- 2 parts of starch products per week
- Allowed the lamb and hot pork
- 2 tablespoons of oat bran is required
- You can arrange a festive dinner twice a week (see below)
Once a week, they hold one day on protein products.Dr. Ducan insists that he is on Thursday.
Menu to the "Consolidation" stage
You can eat the above products every day.But once a week you need to strictly adhere to a protein -containing diet.On this day, you only have to eat permissible protein holders.
Stage 4 - stabilization
This is most important to Ducan's diet in the long run.He ensures that the weight achieved for life.
The rules for the stabilization phase are very easy to use but are mandatory.
- You have to eat exactly the same as in the third stage.
- You need to organize protein day once a week.
- Continue to drink at least 1.5 liters of water daily.
- You must make 3 tablespoons of oat limit in any form each day.
- With physical activity, the doctor recommends refusing the element of the elevator and walking at least 20 minutes a day.
These rules must be followed throughout life if you want to keep the weight normally and do not obtain extra pounds.
The ducan plus of diet
Dr. Dukan's diet has many benefits.Here are the most strength of this diet:
- No need to count on calories.There is no need to measure all food and carefully monitor the content of your calorie.
- High quality and healthy product set.
- Settlement of the patient's psychology. Dukan's diet includes everything: a rapid inspirational start, periodic changes in diet, consolidation phase and stabilization of weight loss results.And at each stage, Dr. Dukan gives clean and executable instructions.A person who has actually decided to lose weight is quite easy to cope with these requirements.
- The presence of different stages with different goals.Ducan's diet contains four stages that differ significantly in goals and content.The division of diets into stages greatly facilitates the patient's psychological adaptation.The process of nutritional restrictions is much easier if there are marked sections and conditions.
- Long -term concerns about results, the stage of weight stabilization.
- Masses of large quantities and fine recipe.
- A reasonable determination of the final weight of each patient.
- Accounting such as the body's physical history and the personal history of the person.Dukan's diet does not accept general and very simplified formulas to determine the normal weight of the person.You can't find the "Growth Minus Sto", the body weight index, etc.Formula, etc.
The disadvantages of Ducan's diet
Despite many very positive aspects, Dr. Ducan's diet has many serious disadvantages and faults.Here are the main disadvantages:
- Orientation exclusively on the balance arrow.On the one hand, weight loss towards the decline does not know only a person that many years of struggle exhausts with extra pounds.On the other hand, you need to understand the difference between the weight and composition of the body.The body should not only reduce weight, but also change its composition, reducing the content of the fat and increasing the muscles and water content.This is the only right way to maintain health and prosperous appearance.
- Many people, especially the "attack" section intolerance.
- The degree of weight loss is too high.Dr. Dukan's diet is arranged so that the patient can see the results from the early days.This is larger as patients immediately see the results on the scale.Very motivated.However, it is important to understand that what is considered a useful effect is actually an acute stress reaction of the body.The body loses water intensively.And not just the subcutaneous, from which people tend to swell, and women in the pre -menstruation period.But also from muscle tissue.And this is the direct harm of health.
- Dehydration and catastrophic loss of muscle mass. In practice, this becomes a quick loss of muscle mass and sound.As a result, human physical abilities decrease, posture disorders, etc.
- Recommendations accept the sweetener.Artificial sweeteners are, according to many nutritionists, harmful to health.
Medical restrictions
A short list of medical contraindications to Ducan's diet.
- Cardiovascular disease
- Kidney disease
- The pathology of the liver
- Increased blood pressure, hypertension
- Bones, spine, joints of joints
- Diseases related to the reproductive system
- Diabetes
- Teens and older
- Period of pregnancy and breastfeeding
- Presence of allergy
- Problems of the stomach -gel tract
And that's not all contraindications at all.Before you use Ducan's diet please consult a doctor.
Negative moments on handing over Ducan diet
Despite the rainbow description of the process in your doctor's books, there are many unpleasant moments you can encounter when transferring Ducan's diet.
The low content or complete absence of carbohydrates in the food leads to many negative phenomena.
- An increase in ketone bodies in the blood that can lead to ketone poisoning
- In the diet, without carbohydrates, there is a sharp drying of the body, especially muscle tissue.
- The body quickly switches to nutrition with its own tissues, especially with muscle
- In the background of carbohydrate deficiency, depression and breakdowns may begin
Singing the skin on the waist, on the hands and hips of some patients
People who handed over Ducan's diet often deal with full or partially as a coach.The main problems they face are sagging skin in the waist and other places.In addition to other negative consequences related to the sudden decline in muscle mass.
I think this is a serious mistake in Dr. Dukan's diet.Too fast weight loss is the main cause of skin sagging.Despite the fact that Dr. Dukan himself claims that the skin will sooner or later normalize, it is not enough to live such a apron on his stomach ...
You must take a separate test before the diet to avoid such a problem.
Dr. Dukan's diet is worth the time spent on it.However, be sure to make sure that there is no contraindication.
Be healthy!And if you decide to use Dukan's diet, do it for your conscience and bring the matter to the end of the first entry.