Pierre Ducan- The famous French doctor, who has developed a unique methodology to lose weight and stabilization of lost weight, is the most readable nutritionist in France.Pierre Dukan is the author of 19 books, including the bestseller "I don't know how to lose weight".All this is the result of 30 years of research and practice.Dyukan's dietrecognized all over the world.
Ducan's reasoning: "The human body actually uses calories from carbohydrates as" fuel ": as from the" fast "harmful, that is, directly sugar itself, pastry, etc. and from the useful" slowly " - pasta made of hard grades of wheat, potatoes, etc. the body is very affectionate. Furthermore, the human body uses fat as" fuel ", but does not know how to use proteins.
Squirrels are well used by the body of children during growth up to 17-18 years.The adult body uses body care proteins: for hair growth, skin renewal, red blood cells, etc., but does not know how to absorb proteins.When a person consumes many proteins, there is a lot of loss of body energy reserves, which practically does not use proteins in the financed sense, takes only what is necessary to renew the body, therefore a person who consumes only protein food does not increase in weight.When I understand this, I realized that it is possible to give people the opportunity to eat freely, in normal quantities, without increasing weight."
Dyukan's dietIt consists of 4 phases: two phases for weight loss and two - so as not to fatterate again.In the middle between the two phases, a person already reaches a normal weight.
The first phase is very short, which lasts from two or three - up to seven days, the maximum, depending on the weight that must be lost.You can eat 72 products, very rich proteins, these are meat, fish, seafood, birds, eggs, lean ham, dairy products, yogurt, water.You can eat them as much as you want.The duration of this diet can be 2 to 4 days for those who want to lose some, 7 days for very complete people.This is a very effective phase.At the end of the phase, people lose from 1.5 to 4 kg.
In the second phaseDucan diet72 protein products are kept and 28 vegetables are added: all green vegetables, tomatoes, cucumbers, etc.
Since there are no sugars and fats in these products, this food offers few calories.You can eat a lot, since there is no sugar and fat, from what a person consumes, half go in refusal.This transforms the metabolism of people who have a tendency to increase weight, therefore the amount of food consumed does not play a role.
- The speed of getting rid of excess weight in the second phase is 1 kg per week.For example, a woman must lose 10 kg.Its first phase will last 4-5 days, at the same time it will lose 1.5 kg.Then he loses one kilogram per week, so in 8 weeks he loses 8 kg.If it is necessary to lose 15 kg, add 5 weeks to the previous scheme.
Ducan's reasoning "a little or a lot of people in this phase eats a little or a lot - this is almost the same thing. The body takes only what it needs, and everything is superfluous - does not elaborate and does not assimilate, because it does not know how it is limited. Excess only gets food. A specific set of products, which is well known to us.
This ends the first stageDucan diet, aimed at losing weight and the stage begins, also made up of two parts, a face not to increase new weight.The problem with overweight in the world occurs precisely from the fact that anyone can lose weight, but only a microscopically small part of those who have lost weight can maintain what has been achieved.A few years later, the addition started again.When the weight returns, the body becomes less sensitive to diets.To solve this problem, the consolidation phase is used.This is a transition phase between a rigorous diet and the time in which there is no diet.
All 100 products are stored in the consolidation phase- This is the basis of food for life.During this phase, two types of fruit per day are added, 2 pieces of bread, a portion of cheese, twice a week you can add rice, pasta, lentils and two festive dinners when you can eat a snack, main dish, dessert, drink a glass of wine.The desserts are returned in the third phase, but in order for the diet to be active, it must follow the 10 -day pace for each lost kg.If a person has lost 5 kg, the third phase will last 50 days, 10 kg - 100 days.When this phase is passed, it is possible to proceed with the fourth phase.
During the fourth phaseDucan dietIt is important to follow the three rules:
- One day a week to return to the first stadium (72 protein products);
- Walk at least 20 minutes a day;
- Use 3 tablespoons of oat bran.This is a product of cereals, completely natural, rude, not transformed, which protects from a series of overweight.
The rest of the time you can eat any food.The fourth phase lasts his whole life.
- The consumption of purely protein natural products provides extraordinary results of weight loss.
- The alternation of purely protein days with vegetable protein allows you to gradually reach the right weight.
The main rule of long -term weight stabilization is based on a simple but necessary safety degree of safety: to maintain the perfect weight, it is necessary to adhere to the rest of the protein day per week.
According to Dukan, one of the keys for a successful weight loss is to establish an ideal ideal weight.This is not necessarily weight (or even size), which a person would like to have for aesthetic reasons.The ideal weight should correspond to many parameters that take into account growth, age (each decade is an increase in the weight of a woman), a family story of fat, the history of problems with weight and weight interval (the difference between the smallest and largest weight in adulthood).
The concept of normal weight based on this system is calculated according to a complex formula, taking into account the individual indicators.
Dyukan's diet.How to eat!
The first phase
StartDucan dietThe short phase of "attacks", during which you can only eat protein foods: meat, fish, eggs and dairy products -caseari low fat.
It is very important to drink a large amount of water, at least one and a half liters.During this phase, you can eat at any time and in any allowed quantity.
Products of the first phase
- Beef, veal, rabbit (excluded - pork, lamb).The meat can be cooked in any shape, but during frying it is not possible to use oil and sauces.
- Chicken and turkey, without leather (excluded - goose, duck, chicken wings).
- Lenten ham.
- Beef liver, chicken.
- Any fish is boiled, grilled or steamed.
- Any crustaceans and molluscs.
- Up to two eggs a day.With an increase in cholesterol, no more than 3-4 yolks per week.Protein - without restrictions.
- Dairy products -Caseari with low fat content.Natural yogurt (to improve taste, you can with the addition of coconut, vanilla, lemon).Fruit yogurt should be limited up to 2 per day.
- Substitute of sugar (canel or other), vinegar, spices, condiments, garlic, onions, rods, salt (in small quantities), lemon juice (such as addition), mustard.
Recommended
- Eat 1.5 tablespoons of oat flour branches per day.
- Perform a daily walk for 20 minutes.Dedicate time to physical exercises.
Oat - an important componentDucan diet
Ovsyanka accompanies you the entire diet and becomes one of the main components after its completion.The trivial oats are rich in sugar and proteins, absorb the water into the intestine, increasing their size of 20 times.It helps to feel full.Ovsyanka is also useful for heart work and helps with constipation (which can happen in the early stages of the diet).
The second phase
The phase consists of two diet variables.The days of pure proteins alternate in the days, when you can eat an unlimited number of vegetables complete meat, fish, poultry and dairy products -low fat -content.The phase can last until a person reaches optimal weight.
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- You can eat all the vegetables and at any time.But if you need to lose weight faster, then it is better to eat only when you feel hungry.
- Carrots and beets are also allowed, but due to the presence of starch in them, consumption should be limited.
- The following amidaceous products are excluded: potatoes, rice, wheat, peas, beans, lentils and avocado.
Rules of the second phase
- One - five days of pure protein (as in the "attack" phase) alternate with one or five days, when the vegetables are added to the protein.
- The consumption of bran increases to 2 tablespoons a day.
- The daily walk increases to 30 minutes.
- You need to drink at least 1.5 liters of clean water per day.
The third phase.Consolidation
During this phase, you can eat any amount of proteins and vegetables, while other products are added.
Rules of the third phase
- Fruits are added (excluded - bananas, grapes, cherries, dried fruit, walnuts).
- You can add two pieces of rye bread and 40 g of hard cheese per day to the diet (excluded - cheese with mold, soft cheese and goat's milk cheese).
- You can add some products containing starch (twice a week) to the diet, such as 225 g of pasta with tomato sauce (excluded - creamy sauces and sauces containing oil), 225 g of couscous, bulgura or panicum, lentils, beans and potatoes (all without oil).
- The range of meat is expanding, several times a week it is possible to include lamb, pig and bacon in the diet.
When you visit a restaurant or guests, choose the dishes corresponding to your program.
If there is a violation of the diet, join the subsequent tactics: four days:
- There are only proteins.
- Limit the intake of salt (to reduce the risk of water retention in the body).
- Increase the consumption of water to 2 liters per day.
- Sleep more than usual.
- Walk for an hour every day.
The fourth phase.Stabilization
In the fourth and last phaseDucan dietThe body will extract from food every caloric it needs.But, as the practice shows, the probability of weight returns remains if the rules of this diet is not respected.
The rules of the fourth phase
- Return to the normal diet (the best diet is an unlimited quantity of proteins and vegetables, once a day - fruit, two pieces of rye bread, a piece of cheese, two products containing starch).
- One day of the week throughout life it is only protein.
- Drink at least two liters of water.
- Perform the daily walks for at least 20 minutes.
- Try to forget the lift and the mobile stairs.The climb and the descent on the stairs spend calories.
- Every day he eats 3 tablespoons of oat bran.Adhere to this rule throughout life.
Remember, sport and movement are allied in the fight against excess weight!
Attention!On the fact that you are suitableDyukan's diet, it's worth consulting a doctor!The recommendations of the diet (especially from the "phase. Attack" section) are designed for healthy people.