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Dyukan diet

The term "diet" in most is associated with severe food restrictions, a grueling feeling of hunger and the inability to treat at least occasionally with your favorite delicacies. There is an opinion that all delicious food by definition cannot be useful.Dietary

With this opinion, Pierre Ducan, a nutritionist from France, decided to argue with this opinion. He offered a weight loss method that has gained popularity around the world due to effectiveness, and last but not least, the ability to eat diverse and delicious. Let's get acquainted with the basic principles of a French doctor's diet.The essence and principles of the Pierre Dukan diet

For many years, Ducan has developed and thawed his methodology as patients who are especially difficult to lose weight and hold the result. Its system is a low carbohydrate diet, but it is curious that Dukan gave up the usual rules characteristic of this type of diet. It laid the following basic principles such as the basis of the created power circuit:

  • "No" grocery restrictions. Long lists of prohibited products are deprived of diet and lead to frequent breakdowns. For his diet, Ducan has developed a list of hundreds of authorized products that can be combined with each other and prepare familiar dishes from them.
  • "No" restrictions on calorie content. Observing patients, the French nutritionist noticed that limiting the daily calorie content works as a person observes a diet. Return to usual diet reduces all efforts to zero. Therefore, instead of restrictions, it is better not to use those products that accumulate additional calories.
  • Feeding and sports. Ignoring physical activity causes a well -known "plateau effect" when the weight reaches a certain point and freezes. In order to prevent this, it is extremely necessary to introduce regular physical activity. To do this, you do not need to tear yourself in the gym and run marathons. Ducan offers to perform at least daily exercises, soft gymnastics and perform long walks. Ducan Diet consists of phases
  • A secret ingredient. In the process of developing his system, Dukan noted the valuable properties of wheat bran. Since then, BRAN has been an important component of nutritional nutrition. They have not only a high nutritional value, but also perfectly cleanse the digestive tract of the products from more canalization.

    The Ducan diet consists of several stages (phase). Each of them has its own characteristics, duration and is responsible for certain processes that take place in the body. To obtain the necessary effectiveness, Ducan clearly recommends the recommendations at each stage of the diet.

    It is important to pay attention to the preparation for the diet. As protein nutrition can adversely affect health before the start of the diet, you should definitely consult with specialists and undergo a checkup. If there are no disorders and your health allows you to eat on a diet, it is recommended that you test regularly and monitor liver and kidneys, as well as blood cholesterol levels.The main advantages and disadvantages

    Unlike similar energy systems, Ducan's diet has important advantages:

  • You do not need to monitor the daily volume of calories, weigh products, to calculate the size of the portions;
  • Many products are allowed to produce a delicious and varied menu;
  • The large volume of protein for a long time retains the feeling of saturation, prevents loss of muscle mass, helps maintain the elasticity of the body;
  • a long and thoughtful period from the end of the diet to maintain the results achieved without any problems;
  • The lack of a ban on sugar substitutes allows even desserts to be prepared, which prevents the crashes and the desire to sweeten plates with plain sugar;
  • Subject to all recommendations, weight and volumes are stable.

    The disadvantages of Dukan's weight loss diet should also be mentioned:

  • Protein is used in significant quantities and has a negative effect on the condition of the liver, kidneys and blood vessels;
  • Ducan's diet in the direction of protein food limits the obtaining the necessary minerals and vitamins;
  • The transition to a new power system can be accompanied by side effects such as weakness, dizziness, concentration, headache;
  • A small amount of fiber creates problems such as bloating, constipation, disruption of the gastrointestinal microflora.

    To minimize negative points, you should take care of vitamins-mineral supplements, high quality fiber (bran) and do not forget about timely analyzes and consultations with your doctor.Ducan diet phases

    The Ducan diet consists of a phase attack, alternation, fixation, stabilization.

  • Attack. The first phase is aimed at activating the metabolic processes in the body. As a result of the attack phase, metabolism has been activated from day one. During the attack, only protein products are allowed to eat. The scene lasts from 2 days to a week.
  • Alternating. This phase is otherwise called a "cruise", it involves alternating protein days of protein and carbohydrate days. The menu adds greenery and all kinds of vegetables, except for starch content. Dukan himself considers the ideal diagram of alternation "one to one" to protein foods with the day of the day of protein -carbohydrate. The cruise stage continues until the desired weight is reached. Vegetables
  • Consolidation or consolidation. The most important stage that allows you to maintain reduced weight and not to accumulate lost weight again. The duration is calculated on the basis of the number of kilograms lost in the stages of attack and alternation multiplied by ten. For example, when you lose 15 kg, it is 150 days to eat according to consolidation rules. The long -awaited new products are added: cheeses, fruits, slow carbohydrates (whole grain bread), vegetables containing starch. It is no longer necessary to alternate for days, but during the week the menu should be present one protein day.
  • Stabilization. The last 4 stage lasts his entire life, but watching him after passing the first three stages, it will not be difficult. This is no longer a diet, but just a set of recommendations for proper nutrition. Drink enough water every day, refuse fast food and sugar, be sure to consume 3 tbsp.

    The total duration of all stages of Ducan's diet depends on the original weight and desired result. The duration of the diet can be calculated in special calculators.What products are allowed?

    It was earlier that the Pierre Ducan list includes 100 products, 72 of which contain protein, 28 others allow consumption. The full list can be found on sites dedicated to the diet and in D -Rukan's book "I can't lose weight". In short, he looks like this:

  • meat, fish, poultry, seafood;
  • dairy and dairy products;
  • eggs;
  • vegetables;
  • Additional products - fruits, cheese, whole grain bread and noodles, spices, herbs, cereals;
  • Drinks - water, tea, coffee, chicory.Approximate Ducan diet menu for a week

    The menu for every day in the Ducan diet will differ depending on the phase. The approximate menu for each of the stages is given in the table. Recipes for different days are easy to find on the Internet.

    Attack Alternation Fixation Stabilization
    Day 1

    cottage cheese with bran;

    boiled turkey;

    yogurt crab salad;

    Baked fish.

    The menu is an attack

    boiled eggs, yogurt with bran;

    ear, vegetable salad;

    Kefir with bread;

    Chicken with vegetables.

    		 Any dishes with allowed products + bran
    Day 2

    Hamlet with ham;

    beef meatballs;

    yogurt with bran;

    It interferes with rollers.

    eggs with tomatoes; Kefir, Bran;

    vegetable salad, boiled fish;

    yogurt;

    stewed zucchini chicken;

    Synics;

    chicken fillet in the oven with cheese, vegetable salad;

    Sandwiches with windows, kefir, bran;

    Tuna with tomatoes, bread.

    		 Any dishes with allowed products + bran
    Day 3

    cottage cheese with bran;

    canned tuna;

    Kefir;

    chicken kebabs;

    The menu is an attack

    omelette cheese, yogurt with bran;

    Grilled vegetables and chicken wings;

    apple, a handful of nuts;

    Curd cheese casserole cheese, carrot salad.

    		 Any dishes with allowed products + bran
    Day 4

    Hamlet with ham;

    Steam chicken cutlers;

    yogurt with bran;

    Baked salmon.

    vegetable salad, boiled eggs;

    Chicken baked with mushrooms;

    Kefir and Bran;

    Crable Salate with GOVER.

    boiled eggs, cottage cheese with bran;

    boiled potatoes with fish, greenery;

    Kefir, cheese sandwich;

    Indian stewed with vegetables.

    		 Any dishes with allowed products + bran
    Day 5

    chicken paste;

    crab salad with sour cream;

    Kefir with bran;

    Boiled eggs.

    The menu is an attack

    cheesecake, yogurt with bran;

    chicken kebabs, vegetable salad;

    pear, kefir;

    Seafood salad.

    		 Any dishes with allowed products + bran
    Day 6

    Cottage cheese with bran;

    Egg broth;

    yogurt;

    Steam fish cutlets.

    Mushroom omelette, bran;

    vegetable soup with chicken meat;

    cottage cheese;

    Fish chops with a garnish of stewed vegetables.

    Kefir with bran, cheese sandwich and ham;

    seafood noodles;

    Apple, yogurt;

    Chicken Julien with mushrooms.

    		 Any dishes with allowed products + bran
    Day 7

    yogurt with bran;

    eggs stuffed with tuna;

    Kefir;

    Roasted chicken fillet.

    The menu is an attack

    The menu is an attack

    The menu is an attack

    With the help of the table, you can easily leave the menu every day of every phase of Dukan's diet. Follow the rules careful to your health and your diet will not hurt you. You will acquire healthy eating habits and maintain your harmony for many years.