Pierre Ducan- The famous French doctor, who has developed a unique methodology for losing weight and stabilizing lost weight, is the most readable nutritionist in France.Pierre Dukan is the author of 19 books, including bestseller "I don't know how to lose weight".All this is the result of 30 years of research and practice.Dyukan dietKnown all over the world.
Ducan's reasoning: "The human body effectively uses calories from carbohydrates such as" fuel ": because from" fast "harmful, ie direct sugar itself, cakes, etc., and from" slow "useful - pasta made from strong grades of wheat, potatoes, etc.Carbohydrates that enter quickly and quickly.
Squirrels are well used by children's body during growth up to 17-18 years.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 a lot of protein, there is a lot of loss of body energy reserves, which practically does not use protein in the financed sense, it only gets what is needed to renovate the body, therefore, a person who consumes only protein food does not gain weight.When I realized this, I realized that it is possible to give people the opportunity to eat freely, in normal amounts, without gaining weight.“
Dyukan dietIt consists of 4 stages: two phases for weight loss and two - so as not to gain weight again.Between the two stages, a person already reaches normal weight.
The first stage is too short, lasting from two or three - to seven days, the maximum, depending on the weight to be lost.You can eat 72 products, very rich proteins-these are meat, fish, seafood, bird, eggs, lean bacon, dairy products, yogurt, water.You can eat them as much as you like.The duration of such a diet can be 2 to 4 days for those who want to lose a little, 7 days for very full people.This is a very effective stage.At the end of the phase, people lose from 1.5 to 4 kg.
In the second phaseDukan diet72 Protein products are preserved and 28 vegetables are stored and added: all green vegetables, tomatoes, cucumbers, etc.
Since there is no sugar and fats in these products, this food gives little calories.You can eat a lot, as there is no sugar and fats, from what a person consumes, half goes to waste.This transforms the metabolism of people who have a tendency to gain weight, so the amount of food consumed does not play a role.
- The speed of excess weight in the second stage is 1 kg per week.For example, a woman should lose 10 kg.Its first phase will last 4-5 days, at the same time to lose 1.5 kg.Then she loses one kilo a week, so she loses 8 kg in 8 weeks.If you need to lose 15 kg, according to the circumstances add 5 weeks to the previous scheme.
Ducan's reasoning "little or more people at this stage eats little or much - this is almost the same thing. The body only gets what it needs, and all the excess - it does not process and assimilate because it does not know how to do it. The group of products, which is known to us."
This ends the first phaseDukan diet, in order to lose weight, and the start of the phase, also composed of two parts, aiming not to gain weight again.The problem with overweight in the world occurs precisely from the fact that anyone can lose weight, but only a small part of the microscopically of those who have lost weight can maintain what has been achieved.A few years later, the addition began again.When the weight turns, the body becomes less susceptible to diets.To solve this problem, the consolidation phase is used.This is a transitional phase between a strict diet and the time when 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 are added a day, 2 pieces of bread, one piece 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.Sweets return to the third stage, but for the diet to be active, it must follow 10 days for each kg lost.If a person has lost 5 kg, then the third phase will last 50 days, 10 kg - 100 days.When this stage is passed, you can proceed to the fourth stage.
During the fourth phaseDukan dietIt is important to follow the three rules:
- One day a week to return to the first phase (72 protein products);
- Walk at least 20 minutes a day;
- Use 3 tablespoons of oat wound.This is a cereal product, completely natural, rude, raw, which protects from a group of overweight.
The rest of the time can eat any food.The fourth phase lasts his entire life.
- Consuming natural protein products gives stunning results of weight loss.
- Alternating days of protein with protein-living allows you to gradually achieve the right weight.
The main rule of long -term weight stabilization is based on a simple, but necessary degree of safety: to maintain the perfect weight, it is necessary to adhere to the rest of a day of protein per week.
According to Dukan, one of the keys for a successful weight loss is to create an ideal individual weight.This is not necessarily weight (or even size), which a person would like to have more for aesthetic reasons.Ideal weight should correspond to many parameters taking into account growth, age (every decade has an increase in a woman's weight), a family history of fat, history of weight problems and weight range (the difference between the smallest and older weight in adulthood).
The concept of normal weight under this system is calculated according to a complex formula, taking into account individual indicators.
Dykan diet.How to eat!
First stage
beginDukan dietThe short stage of "attacks", during which you can only eat protein foods - meat, fish, eggs and low retail products.
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 amount of products allowed.
First phase products
- The beef lens, beef, rabbit (excluded - pig, lamb).Meat can be cooked in any form, but when frying you cannot use oil and sauces.
- Chicken and turkey, without skin (excluded - goose, duck, chicken wings).
- Lenten Ham.
- Beef liver, chicken.
- Fishdo fish is boiled, grilled or steamed.
- Anydo crustaceans and molluscs.
- Up to two eggs a day.With the increase in cholesterol, no more than 3-4 yellow per week.Protein - without restrictions.
- Retail products.Natural Jogurts (to increase the taste, you can with the addition of coconut, vanilla, lemon).Fruit yogurs should be limited to 2 per day.
- Sugar substitute (Canderel or other), vinegar, spices, spices, garlic, onions, rods, salt (in small quantities), lemon juice (such as adding), mustard.
Recommended
- Eat 1.5 tablespoons of oatmeal a day.
- Perform a daily walk for 20 minutes.Devote time for physical exercise.
Oats - an important ingredientDukan diet
Ovsyanka accompanies you the whole diet and becomes one of the main ingredients after its completion.The oats are rich in sugar and protein, they absorb water in the intestines, increasing their size by 20 times.It helps to feel full.Ovsyanka is also useful for heart work and helps in constipation (which can occur in the early stages of the diet).
The second phase
The phase consists of two diet variables.Clean protein days alternate for days, when you can eat an unlimited number of vegetables complement the meat, fish, poultry and low retail products.The phase can last until a person reaches the optimal weight.
В рационе \ СССhes pouют седow овощи - ырые, Вареные, печеные (в фоле) - атишок, Сра, бакher броколи, к py pyst (кела,С– ская, цветная и юсельска, Серьей, цикорий, качher фасоль, л у - гриы, л л, перец, ыыkula, radish, radish, radish, radish, soy salads.Spinach.
- You can eat as many vegetables as possible 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 starch products are excluded - potatoes, rice, grain, peas, beans, lentils and avocados.
The second phase rules
- One - five days of clean proteins (as in the "attack" stage) alternate with one to five days when vegetables are added to the protein.
- Bran consumption grows in 2 tablespoons a day.
- The daily walk increases in 30 minutes.
- It is necessary to drink at least 1.5 liters of clean water a day.
Phase third.Consolidation
During this phase, you can eat any amount of protein and vegetables, while other products are added.
The third phase rules
- Added fruits (excluded - bananas, grapes, cherries, dried fruits, nuts).
- You can add two pieces of rye bread and 40 g of hard cheese a day on the diet (excluded - mold cheese, soft cheese and goat milk cheese).
- You can add some products containing starch (twice a week) to the diet, such as 225 g of tomato sauce pasta (iced sauces and oil -containing sauces), 225 g of cush, bulgrants or panicum, lentils, beans and potatoes (all oil -free).
- The range of meat is expanding, several times a week you can include lamb, pork and bacon in the diet.
When you visit a restaurant or guests, select dishes that correspond to your program.
If there is a violation of the diet, respect the future tactics - four days:
- There is only protein.
- Limit salt intake (to reduce the risk of water retention in the body).
- Increase water consumption to 2 liters per day.
- Sleep more than usual.
- Walk for one hour every day.
Phase fourth.Stabilization
In the fourth and last stageDukan dietThe body will extract any calories from the food it needs.But, as practice shows, the probability of weight return remains unless you respect the rules of this diet.
Four phase rules
- Return to the normal diet (the best nutrition is an unlimited amount of protein and vegetables, once a day - fruit, two pieces of rye bread, a piece of cheese, two products containing starch).
- One day of life is just protein.
- Drink at least two liters of water.
- Perform daily walks for at least 20 minutes.
- Try to forget the elevator and the driving stairs.The climb and descending to the stairs passes calories.
- Eat every day eat 3 tablespoons of oats.Respect in this rule throughout your life.
Remember, sports and movement are allies in the fight against overweight!
Attention!If you are suitableDyukan diet, it's worth consulting with a doctor!Diet recommendations (especially from the "Stage One. Attack" section) are designed for healthy people.