For almost 20 years, world -class stars and ordinary women praise Dukan's diet.The Duchess of Cambridge, Carol Middleton, Jennifer Lopez, Penelope Cruz - this is far from the whole list of eminent people who the great French nutritionist Pierre Ducan helped to lose weight.But, at first glance, a simple diet has its own characteristics, which should be taken into account when compiling a menu for each day.
Interesting!Pierre Ducan is a French writer, and in the past a dietitian was born in 1941.In childhood, he dreamed of becoming an art critic and had a talent in the visual arts.But the death of his mother radically changed the life of Ducan, he entered the medical college, and after graduation he practiced as a therapist.
What is Ducan's diet
Ducan's diet was born in the late 90s of the last century.It took about 40 years to create it with a nutritionist, which doctors spent a detailed study of the effects of proteins on the human body.The essence of the diet is simple - the diet is formed from protein products and the use of carbohydrates is tightly limited.
Pierre Ducan believes that everyone has a unique supply of fat cells.Men and women who have a lot of these cells are more susceptible to accumulate weight.And to get rid of extra pounds and maintain achieved results, you need to eat protein products.
Interesting!World fame for Pierre Dukan came in 2000, after the release of his main book “I cannot lose weight”.In terms of sales in France, she slightly lost to Harry Potter.
The rule of Ducan’s diet is the passage of 4 stages, on each of which the body is prepared for a change in the diet, losing weight and maintaining the resulting result.But at the same time it is not required to give up your favorite products.The diet allows use Over 100 products.
Phase No. 1 "Attack"
The first, most important stage, aimed at the formation of motivation.In this phase, you can lose from 5 to 10 kilograms.Adhere to a diet at the stage of the attack, no more than 10 days are allowed.And the less excess weight, the faster the first phase ends.
So, if you plan to reset up to 5 kg, then the stage lasts 1-3 days.With the volume of excess weight from 5 to 10 kg, it will take a diet from 3 to 5 days, if more than 10 kg, then you will have to attack 5-7 days.
At the first stage, you need to eat only certain products, with the minimum addition of salt to the finished dishes.The volume of food is not limited, it is possible to eat with each occurrence of a feeling of hunger.
What products are included in the diet:
- Loof meat: turkey, veal, rabbit, beef;
- offal: liver poultry and beef, beef tongue, kidneys and veal tongue;
- fish: Any, including smoked, small -luminous, fat;
- seafood;
- up to 2 yolks per day;
- Loof dairy products.
In reasonable quantities, the use of seasonings and spices is allowed.Mustard, dried greens, pepper are allowed.From drinks take coffee, tea, diet stake.
Phase No. 2 "Cruise"
At the second stage, active weight loss occurs.Thanks to the first phase, the body will prepare for a protein diet, so during the “cruise” well -being does not deteriorate.The duration of this stage is determined individually - from 3 months to reach the desired weight.
The main principle of the second stage is the alternation of protein products and vegetables.In order not to get confused, take only proteins for one day, on the second day - vegetables.
What products can be consumed:
- All protein products, which you used in the first phase;
- cucumbers;
- radish;
- Bulgarian pepper;
- cabbage;
- mushrooms;
- celery and all other vegetables, except for potatoes, corn, avocados, red and white beans, lentils, peas, olives and olives;
- Once a day it is allowed to eat low -fat yogurt.
Phase No. 3 "Consolidation"
This phase is very important.It allows you to fix the result, so as not to return to the previous weight.Its duration is determined individually.On average, for each kilogram of discarded weight, you need to keep 10 days of the diet.If you have lost 15 kilograms, then the duration of the third phase will be 150 days.
There are products from the first and second stage.But the diet becomes richer, new products are added to it:
- fried meat - up to 3 times a week;
- whole grain bread - no more than 2 slices per day;
- Low -fat cheese - up to 50 gr.per day;
- Fruits - up to 200 gr.per day;
- Macarone - up to 220 gr.per day, but no more than 2 times a week;
- 2 potatoes in the uniform - a portion up to 150 gr.no more than 1 time per week;
- beans, lentils, peas, chickpeas - no more than 1 time per week with a volume of up to 100 g ..
At the third stage, there are still no quick carbohydrates, but the menu becomes more diverse.
Phase No. 4 "Stabilization"
The fourth, final stage.You are gradually returning to the usual diet.Of course, do not immediately pounce on cakes and sweets.Add 1-2 products daily and remember that the measure is important. Never take the supplement, eat from a small plate, chewing food thoroughly.
The fourth phase helps to return to your favorite products, but not to forget the habits of proper nutrition.
Contraindications
Before deciding to lose weight with Ducan's diet, be sure to read the list of contraindications:
- minor age;
- Pregnancy and lactation;
- kidney and liver diseases;
- gout;
- disturbed metabolism;
- Neurological problems.
This diet is not suitable for people of mental work and those who have a tendency to frequent respiratory diseases.It is not recommended to start losing weight during the period of vitamin deficiency - spring and autumn.
Additional diet conditions
Ducan diet is effective only if several rules are observed:
- Eat daily One and a half tablespoons of oat bran.Due to the large fiber content, they improve digestion and metabolism.
- Daily physical activity is important.Take the habit of using the elevator, but climb and go down the stairs.In the absence of contraindications Take a run, yoga, gymnastics.You need to move constantly.
- Follow your health.Remember that proteins give a serious load on the kidneys, so listen to the body to avoid malfunctions in its work.
- Drink a lot.This is an important rule of any diet.Drink a day at least 2 liters fluids taking into account coffee and tea.
Interesting!Pierre Ducan began to develop the diet after the visit of one patient.She complained about obesity and was ready to change the diet.But at the same time, the woman set one condition - she is not ready to refuse meat.Dukan advised the patient to eat only low -fat varieties of meat and drink a lot of water.As a result, a woman lost 5 kilograms in a week.
The pros and cons of Ducan's diet
Ducan's diet has many supporters and, conversely, enemies.And this is not surprising - the nutritionist has formed an innovative way of losing weight, which allows not to reduce portions and not reduce the number of snacks per day.But opponents of the diet claim that this is just a marketing move, but in reality the technique does not work.
The diet will help or not depends on the individual characteristics of the body.And before the start of the "attack" we recommend that you familiarize yourself with the pros and cons of this diet.
The benefits of a diet
The pluses of Ducan's diet belongs to:
- A variety of and tasty nutrition, starting from the second phase.From the third stage, the menu should include favorite products, with the exception of sweet and flour dishes.
- Great motivation.Already in the first phase you will lose several kilograms.This motivates further compliance with nutrition rules.
- You can not count calories.Pierre Ducan calls not to calculate the calorie content of the dish in order to fit into the allowed framework.Moreover, he believes that such a technique is ineffective, since when returning to the usual table, the weight will return.
- You can eat at any time of the day without limiting yourself in the volume of portion.Protein products are very nutritious, so you cannot physically eat a lot.
Disadvantages of the diet
The disadvantages of the diet include:
- A carbohydrate deficiency can cause a decrease in mental abilities and nervous overvoltage.
- An excess of protein negatively affects the kidneys, so it is contraindicated in diseases of these organs.
Ducan diet - menu for every day
Consider the approximate menu for every day, taking into account the rules of each phase.You can regulate it yourself, but taking into account the rules described above.
Menu for 7 days at the "Attack" phase
| Day | Breakfast | Dinner | Dinner |
|---|---|---|---|
| 1 | Omlet with turkey, tea | Fish soup with salmon, green tea | The meat baked in foil |
| 2 | Low -fat cottage cheese | Veal soup with chicken egg, coffee | Stewed fish, green tea |
| 3 | Yaichitsa of 2 eggs, coffee | Fish cutlets without onions | Baked cheesecakes, tea |
| 4 | Breads with bran, a piece of small salmon, coffee | Ears with cod, tea | Baked chicken fillet, tea |
| 5 | Omlet, tea | Meat Suffle, black tea | Fish in foil |
| 6 | Whole cottage cheese, tea | Soup with meat meatballs | Omlet, tea |
| 7 | Boiled eggs, low -fat kefir | Meat, stewed without vegetables, tea | Stewed mussels |
Menu for 7 days with the "cruise" phase
| Day | Breakfast | Dinner | Dinner |
|---|---|---|---|
| 1 | Omlet, tea | Meat in foil, salad of cucumbers and bell pepper | Fish souffle, tea |
| 2 | Low -fat cottage cheese, coffee | Fish soup with cod | Clubs with bran, kefir |
| 3 | Cheesons, coffee | Meat soup is assembled | Low -fat cottage cheese, green tea |
| 4 | Cabbage salad, tea | Stewed fish in foil | 2 boiled eggs, tea |
| 5 | Eggs with meat, coffee | Cottage cheese casserole | Stew from chicken fillet and vegetables |
| 6 | Low -fat cottage cheese, egg | Soup with meat meatballs, tea | Stewed with vegetables squid |
| 7 | Syerniks, kefir | Meat with vegetables, tea | Omlet, 1 egg |
Menu for 7 days with the "consolidation" phase
| Day | Breakfast | Dinner | Dinner |
|---|---|---|---|
| 1 | Omlet with chicken, tea | Meat stew with vegetables | Boiled shrimp, 1 orange |
| 2 | Cottage cheese mass with apple, tea | Chicken soup with vegetables | Any fruits |
| 3 | Whole cottage cheese, coffee | Soup with chicken meatballs, vegetable salad | Berries with berries, tea |
| 4 | 2 boiled eggs, tea | Meat souffle without vegetables | Shrimp with herbs |
| 5 | Eggs, strawberry smoothies | Fish with vegetable salad | Cottage cheese casserole, tea |
| 6 | Cheesons, tea | Stewed beef liver with vegetables | Baked fish, tea |
| 7 | Omlet with beef, coffee | Fish soup with vegetables, tea | Cottage cheese, kefir |
Menu for 7 days with the phase "Stabilization"
| Day | Breakfast | Dinner | Dinner |
|---|---|---|---|
| 1 | Omlet with chicken fillet, juice | Meat with vegetables and potatoes | Chicken rolls stuffed with vegetables, tea |
| 2 | Oatmeal with fruits, coffee | Meat souffle, vegetable salad | Stewed chicken ventricles with vegetables, kefir |
| 3 | Buckwheat porridge | Fish cutlets with pasta | Low -fat cottage cheese, tea |
| 4 | Corn porridge with milk | Meat in pots, tea | Any fruits, juices |
| 5 | Omlet, tea | Baked meat in foil without vegetables | Low -fat cottage cheese, kefir |
| 6 | Boiled eggs, 1 apple | Fish with vegetables, tea | Cottage cheese casserole with berries |
| 7 | Cheesons, coffee | Chicken with pasta or cereal porridge | Pieces of fish stewed in vegetables and tomato sauce, juice |