In all famous electrical systems, Ducan's diet is probably one of the most notable systems.
On the one hand, the popularity of this diet is the result of good marketing and advertising."Five million French people cannot be wrong!"- Say the slogan on the doctor's book.On the other hand, Dr. Ducan's diet really deserves attention by the high efficiency and real care of the patient.
Especially bribery concerns for the long -term results of the results and the stability of the weight achieved as a result of compliance with the diet.
Dyukan's diet.Stage 1 - attack
Ducan's diet, always starting at this stage, regardless of the time and number of tables increased.Dr. Ducan himself calls this a stage of pure protein.
A feature of the online attack stage is the use of exclusive protein products in the list.At this stage, only products such as meat less, poultry, fish, eggs, less dairy products can be consumed.All of these products can be abundant with spices and spices, using lemon juice, onions, asparagus, vinegar, caraway, garlic, parsley, aromatic herbs, mustard.You can only salt salt with the minimum quantity.If you tend to edemate, it is better to give up the salt completely.
The time of the first phase of the Dukan diet, usually from 2 to 7 days.In extreme cases, up to 10 days.
Another important feature of the online attack stage is that any number of products can be eaten and often as you want.That is, there is no restriction on the amount of food and the frequency of the meal.You can eat literally "to the landfill."
List of products for the "attack" phase
- Low meat: beef, veal, horseman.(Pork and lamb are banned).
- Offal: Beef liver, veal liver, poultry liver, tongue.
- Fish: Fatty breeds with slightly green skin (sardins, mackerel, tuna, salmon), less white fish (Hek, cod, Kefal, Pike, Salmon, Prayer, Carp, Som, Road, Hutlka, Merclang, etc.)
- Seafood: shrimp, crab, crab, lobster, lobster, oysters, mussels, shellfish, etc.
- Poultry and rabbits: All types of poultry, except for ducks and goose (due to oily skin), chicken (especially white meat), turkey, quail, Guinea, pigeon, pheasant, partridges, rabbits.
- Lent War: Any sausage and ham and fat have a fat content of less than 4% (chickens, turkey).
- Eggs: Any.The use of large amounts of egg yolks (should not avoid more than 2 daily).If you have increased cholesterol content in the blood, use no more than 3-4 egg yolks per week.There is no limited egg protein.
- Dairy products have low fat content (0%): yogurt, cheese, milk, cheese.Dairy products and products concentrated with artificial sweeteners (yogurt) are acceptable.
Please note that Dr. Dukan does not mention protein products.
Cooking method for the "attack" stage
A sheep without adding fat and oil, baking in the furnace, frying on fire, cooking, grilling in foil, steaming.
Menu for every day
A menu close to every day at the online attack stage allows you to avoid difficulties from the beginning, when it is difficult to understand and how it is and which products can be mixed.It provides breakfast, lunch and snack, standard and the same for every day.This will allow you not to put your head with many recipes.
Breakfast
- coffee or tea with sucrotor;100-200 g.Yogurt or cottage skim cheese;
- 1 piece of turkey, chicken, ham or boiled eggs;Or a tortilla from Cam (see below).
Lunch (at 10-11 hours, if you want to eat)
- 100-200 g.Yogurt or 100 g.Cheese
Afternoon snack (at 16:00, if you want to eat)
- 100-200 g.Yogurt or 1-2 pieces of turkey, chicken
Lunch and dinner are proposed to make it 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 freezing milk (maybe with yogurt) in a small bowl.
- Add the protein of an egg or the whole egg.Mix everything carefully.
- Put the results on the teflon pan, lubricate with a drop of vegetable oil and fry on both sides in 2-3 minutes.
Such a cake can be stored in a refrigerator (in a plastic bag).It is very suitable for a snack and for preparing a sandwich with fish, meat, etc.
The cake can be sweetened if you add an artificial sweetener to the dough.
Time of the "attack" phase
If you need less than 6 to 10 kg, 3 days is considered the optimal time.
If you need less than 5 kg, 1 day is enough.
If you need to remove more than 10 kg, the time of the first stage of the diet will be at least 4-7 days.Sometimes it lasts up to 10 days, if the pound is added more than 20.
Stage 2 - The alternating
At this stage of the diet, it is allowed to use a wide list of vegetables.But this is done according to special programs.
Diagram 5/5
Five days you only eat protein products from the attack stage.And the next five days - with similar products to the addition of vegetables.
Diagram 1/1
One day you only need to eat protein products from the attack stage.And the next day are protein products with vegetable supplements.
Dr. Dukan reviewed the 1/1 program much more comfortable for patients.
Be sure to include 2 tablespoons of oatmeal bran on protein and protein and vegetables.
Vegetables are allowed and banned
They are allowed: tomatoes, turnips, cucumbers, spinach, asparagus, onions, asparagus beans, cabbage, mushrooms, celery, dill, leaf salad, authenticated, zucchini, eggplant, pepper.As well as radish and carrots (with limited quantities).
You should not use: potatoes, rice, corn, beans, beans, lentils, beans, butter, artichoke, goats.
Stage 3 - Repair
Ducan's diet begins when you have achieved the desired weight.And this is a dangerous trap waiting for you.The results must be stable.And in any case, you should not return to your old eating habits!This in a few days will lead to a series of kilograms lost to such difficulties.Moreover, these kilograms will return to a amplitude.
Dr. Ducan emphasized that the result should be repaired immediately, because the similar effect is from the diet, and then holding it for the second or the third time will be much more difficult.There are serious psychological and physiological reasons for this.
The main principle of the third phase of Dukan's diet
Each kilogram of lost must be fixed for 10 days.Therefore, if you have lost an additional 10 kg thanks to Ducan's diet, you must comply with the rules of the third phase for at least 100 days.
Products can be eaten in the "unified" stage
- All protein products of the "attack" phase
- All products and vegetables of the stage "alternating"
- 1 part of fruits per day (except bananas, grapes and cherry)
- 2 slices of whole bread per day
- At least 2 liters of water per day, including all drinks
- Not more than 40g of cheese per day
- 2 parts of products with starch properties per week
- Allow a hamst of lamb and hot pork
- 2 tablespoons of oatmeal bran are required
- Twice a week you can arrange a festive dinner (see below)
Once a week, one day is always held on protein products.Dr. Ducan asserted that it was the fifth.
Menu for the "unified" stage
You can eat all the products per day.But once a week, it is necessary to strictly follow the protein diet.On this day, you just need to eat the allowed protein dishes.
Stage 4 - Stable
This is the most important thing in the long period of diet of Ducan.He himself is the one who ensures the conservation of weight achieved for a lifetime.
The rules of the stable phase are easy to use, but required.
- You need to eat exactly the same as in the third phase.
- Once a week you need to arrange a protein day.
- Continue drinking at least 1.5 liters of water per day.
- Every day you need to drink 3 tablespoons of oatmeal in any form.
- According to physical activity, the doctor recommends rejecting elevator element and walking at least 20 minutes a day.
These rules must be organized your whole life if you want to keep your weight normally and not increase the pound.
The plus points of the diet diet
Dr. Dukan's diet has many advantages.Here are the strongest points of this diet:
- No need to count calories.There is no need to weigh each piece of food and carefully monitor calories.
- Height and healthy kit.
- Accounting for the psychology of the patient. Dukan's diet includes everything: a quick inspiration start, periodically changing in diet, consolidated stage and stabilizing weight loss results.And at each stage, Dr. Dukan gives clear and enforcement instructions.A person who really decides to lose weight is quite easy to deal with these requirements.
- The presence of different stages with different goals.Ducan's diet consists of four stages, significantly different from goals and content.The division of diets into stages greatly helped the patient's psychological adaptation.The limited process in nutrition is much easier when there are stages and terms specified.
- Long -term concerns for results, weight stability.
- A volume of recipes is high and delicious.
- Define the final weight for each patient.
- Accounting as a person's physique and personal history.Dukan's diet does not accept common and simple formulas to determine normal weight for a certain person.Here you will not find the growth formula of Minus Sto, body weight index, etc.
Disadvantages of the diet diet Ducan
Although there are many very positive points, Dr. Ducan's diet has some serious disadvantages and holes.Here are the main disadvantages:
- The monopoly orientation to the arrow of the scale.On the one hand, the weight changes in the direction of decline are impossible but satisfied a person exhausted by many years of fighting with the total weight.On the other hand, you need to understand the difference between weight and composition of the body.The body should not only reduce weight, but change its composition, reduce fat content and increase muscle and water content.This is the only right path that allows you to maintain your health and appearance.
- Invetently tolerant with a number of stages of many people, especially the attacking period of Muslims.
- The speed of losing weight is too high.Dr. Dukan's diet is arranged for the patient to see its results from the first days.This is larger, because the patient immediately saw the results on the scale.It motivates a lot.However, it is important to understand that what they consider to be a useful effect is really an acute stress reaction of the body.The body began to dehydrate strongly.And not only under the skin, from which people tend to be swollen and women in the period before menstruation are affected.But also water from muscle tissue.And this is a direct harm to health.
- Dehydration and catastrophic loss of muscle mass. In fact, this turns into a rapid loss of muscle mass and melody.As a result, human physical ability is reduced, posture disorders occur, etc.
- Recommend to accept sweeteners.Artificial sweeteners, according to many nutrition experts, are harmful to health.
Medical restriction
A short list of medical contraindications for Ducan's diet.
- Disease of the cardiovascular system
- Kidney disease
- Pathology of the liver
- Hypertension, hypertension
- Bone, spine, joints
- Diseases related to the reproductive system
- Diabetes
- Teenagers and elderly people
- Pregnancy and breastfeeding time
- The presence of allergies
- Problems with digestive tract
And this is not all the contraindications.Before using Ducan's diet, be sure to consult your doctor.
Negative moments in the process of overcoming the diet of Ducan
Although the rainbow descriptions of the doctor's book, there are some unpleasant moments you may encounter in the process of transmitting Ducan's diet.
Low carbohydrate content in food or their complete absence leads to some negative phenomena.
- Ketone's body development, can lead to ketone poisoning
- There is no carbohydrate in the diet, dehydration of the body, especially muscle tissue
- The body quickly switches to nutrition with separate tissues, especially muscles
- In the context of carbohydrate deficiency, depression and incidents can begin
Singing leather in the waist, hand and hips of some patients
Those who have passed Ducan's diet, often sent to me as a complete or partial coach.The main problems they encounter are sagging skin in the waist and elsewhere.In addition to other negative consequences related to a sharp reduction in muscle mass.
I believe this is a serious gap of Dr. Dukan's diet.Losing too fast weight is the main reason for the skin to be interrupted.Despite the fact that Dr. Dukan himself declared that the skin would return to normal sooner or later, it was not enough to live with such a apron on the abdomen ...
To avoid such trouble, you need to go through a special test before dieting.
Dr. Dukan's diet is the time value for her.However, make sure to make sure you have no contraindications.
Be healthy!And if you decide to use Dukan's diet, do that for your conscience and bring the problem to the end of the victory for the first item.