Pierre Dukan is a French doctor and until 1975 he was involved in general therapy. However, it was this year that he found in his practice on a serious occasion. Prior to that, obesity was treated with a balanced menu, including products with minimal calories. However, the nutritionist approached the treatment on a completely different side. The principles of your diet are based on the use of protein products and have up to four stages, after which patients do not gain weight again.
Dr. Ducan described his research and improvement of more than 20 years of this nutrition in the book "I can not lose weight", published in 2000. A detailed book, which includes dietary dishes, gained great popularity, was repeatedly reprinted in many countries. After the book is published, the Pierre Dukan diet spreads and provides its positive results around the world. Another wave of interest in the diet was Prince William's marriage in the United Kingdom, whose bride Kate Middleton significantly diminished the weight of marriage, thanks to the French nutritionist nutrition method.
Ducan's Diet Principle
The principles of nutrition of the French nutritionist are easy to use, do not require the use of exotic or inaccessible products. This is a protein diet that involves a significant decrease in the number of carbohydrates used. It is this approach that allows you to reach fat breaking in the body. After the diet, there is the opportunity to launch up to 5 kg body weight per week. As you can see, the French diet is not strict, especially since the last stages aim to consolidate the result; Therefore, after the end of the diet, you will not gain weight again.
The first two stages of the diet aim to assemble the body to take weight and break the internal fat. And the last two stages aim to stabilize the energy system, consolidating the effect and preserving the result. This distinguishably distinguishes Dr. Dukan's diet from such protein diets. The last step is simple and comfortable, includes all the products needed for the body so that you can follow the principles of Dukan's last stage throughout your life. Throughout the diet, you should drink at least 1, 5 liters of simple water purified per day. Also, if you complement proper nutrition with physical effort and exercise, daily walks, the results will not take long to arrive and will be more useful.
One of the mandatory products, which includes the French diet, is the oatmeal bran containing oat shells. They are needed, first and foremost, for the natural cleaning of the body and normalizing the work of the gastrointestinal tract. The oat branch contains vitamins, minerals and necessary elements for the body, erasing obvious signs of hunger, prevent the absorption of a large amount of fat from foods. In this case, its use is very important for the course of the entire diet, do not replace the oat bran with wheat bran or oats.
Ducan's dietary stages
As mentioned above, Ducan's diet is protein or protein. That is, it includes the use of protein foods in exchange for carbohydrates. The whole diet is divided into four steps. Every day, in every four stages, it is necessary to eat 1-2 tablespoons of oat bran, and drink at least 1, 5 liters of simple water during the day.
"Attack"
The duration of the dietary stage should be calculated by you, depending on the number of extra pounds that must be redefined. So if you are overweight:
- 10-20 kg, the first stage will last from 3 to 5 days;
- 20-30 kg-5-7 days;
- 30 and over 7-10 days.
For more than 10 days, it is not recommended to observe the first stage of the diet. In the first stage diet, which includes Dr. Ducan's diet, protein foods prevail. The following products can be consumed:
- Low fat chicken meat;
- Turkey meat with low fat content;
- calf liver;
- thin ham;
- fish meat;
- seafood;
- chicken eggs;
- Low fat dairy products.
Of vegetables, onion and garlic, vinegar, spices, salt in small quantities. Delete from the diet should be:
The meat of ducks and goose, rabbit and lamb, pork and meat, veal and lamb; sugar in any type and food containing sugar; alcohol anyway. The recipients of the dishes may be diverse, but it is worth remembering that the first phase is the hardest, so you need to avoid frying. You can cook products, in a microwave, a slow pan, and boil and stew.
"Cruise"
The next stage of the diet is based on the alternation of two food principles - proteins and vegetables. The duration of the second stage is also calculated individually. If the weight you need to fall is less than 10 kg, product alternation will occur in one day and if more than 10 kg in a few days:
- Up to 10 kg: Alternation of proteins/vegetables: 1/1 or 3/3 days;
- More than 10 kg: alternation of protein/vegetables: 5/5 days.
During this phase, the number of oats of daily oats (2-3 tablespoons). Do not forget 1, 5 liters of simple water per day.
Protein days involve using all these products as in the first stage, which includes Dr. Dukan's diet. But vegetable days include the use of all vegetables, except:
- potato;
- Legumes (beans, peas, lentils);
- avocado;
- rice and grain.
Vegetables can be consumed fresh, boiled, soaked, baked, boiled in flames. Do not fry them in vegetable oil or deep fruits. For a variety of dishes, you can include these products in recipes:
- spices and sharp pepper;
- Adzhika and Ketchup;
- starch and gelatin;
- Garlic and rods;
- Low fat cream;
- cocoa;
- Dry wine.
However, all listed products should be used only as an addition to the main menu. You cannot use more than 1 tablespoon. These products, and are also necessary to choose only two products a day from the list.
"Consolidation"
In the first two stages, weight loss occurs. But in the third stage, the results achieved are consolidated, body programming for the non -acquisition of new kilograms. The duration of this stage is also calculated individually and depends on how many kg you played during the first two phases of the diet. For each kilogram of discarded weight, it represents 10 days of the third stage of the diet.
The diet in the third stage is quite different. The number of oat bran helicopters should increase to 3-4 tablespoons a day. Do not forget the water (at least 1, 5 liters a day). You can freely use all products of the second and third stages of the diet, ie protein foods and vegetables. In addition to them, you can include in the diet:
- Fruits (except for especially sweets: bananas, grapes, cherries);
- Bread (preferably full grain flour and no more than 2 slices a day);
- hard cheese (no more than 40-50 g per day);
- Starch products: potatoes, rice, cereals, vegetables, solid variety macarons (but no more than twice a week).
The fixation phase is quite long. After all, if you played away, for example, 7 kg of weight, this stage will last about 70 days. Therefore, during the third stage of the diet, it is allowed days when you can organize a type of vacation in the stomach. This can also be a visit to the festive banquet, where you should not deny everything. However, the next day, after the "holiday", it should be spent on protein foods.
"Stabilization"
This is the last stage of Dr. Ducan's diet. This stage is quite easy to follow, there is no restrictions, but only a few recommendations. You continue to eat about 3-4 tablespoons of oat bran, and drink at least 1, 5 liters of purified water every day. Once a week, you organize a day of fasting - a day of exclusively protein foods. On every other day, there are no restrictions on food. This stage can be observed throughout life because it contains no restrictions and against -indications.
Special Instructions
Based on the duration of this diet, it will not be superfluous to provide multiple tips and useful instructions that should be followed in the four stages.
Interruption
Adherence to this diet, like any other, none of us is safe from the collapse. If the collapse occurred for any reason, do not despair. You can keep adhering to a diet without starting everything from scratch. However, it is necessary:
- After the day when the collapse occurred, spend the next four days according to the first stage menu, ie, consumes exclusively protein foods;
- Increase the amount of water consumed to 2-2, 5 liters per day;
- abandon salt in these four days;
- Increase the time of daily walks or add exercise.
After these four days, you can continue the diet from the stage where you had a collapse.
Fatigue and drowsiness
Don't be afraid of the apparent excessive fatigue in the early days of the diet. Our body begins to produce ketone bodies, which cause fatigue and drowsiness. This is absolutely normal and later the symptoms described will be approved.
Beneficial Substances
During this diet, as with any other, the body experiences the lack of fats and vitamins. Therefore, you can use some vegetable oil, for example, in fresh vegetable salads in the second stage of the diet. It is also necessary to buy a vitamin complex and tracking elements.
Against -indications
The diet is strictly against -Indicated in pregnant women, women during breastfeeding, people suffering from chronic diseases, renal and liver failure, heart disease, musculoskeletal system and joints, adolescents under 16, elderly.
The advantages of Ducan's diet
Based on the description of the diet, a conclusion can be taken. Ducan's diet has many advantages.
Security
The diet menu is based on natural products, contains no chemical components; Therefore, it is absolutely safe for the body. Also, the diet is not hard and not aggressive, which will not lead to your body to various disorders, both the digestive and nervous system.
Efficiency
The diet will give a result, even if a person has already tried to lose weight in other different ways and have not seen any results. Ducan's diet is a guaranteed way to lose weight.
Motivation
During the first and second stage of the diet, kilograms begin to leave very quickly, so this motivates to continue the diet in the next stages and thus correct the results achieved.
Lack of restrictions
The diet has no restrictions on the amount of food, but only in its types. There are also no restrictions on the time to eat, you can dinner calmly whenever you want or when you have the opportunity.
Diversity
Products included in the diet menu allow you to cook multiple dishes, even complex. Recipes may include spices, spices, starch or gelatin, sauces. This diet is appropriate even for gourmets who like to eat deliciously.
Simplicity
The diet menu is simple and it is easy to adhere to it. You can compose recipes for dishes on the menu. No long -term calculations or calculations are required.
Ducan Diet Recipes
As we saw in the description of the stages of the diet, a variety of foods is included in the diet. There are no restrictions on the number of use of permitted products. The very tasty ingredients of the diet diet allow you to prepare multiple recipes for many dishes such as salads or spill. Let's set an example for some recipes that can be prepared not only during the week, but also in a festive banquet
Salmon ear
This dish is ideal for the first stage of a diet called "Attack" when the products used are limited by protein and protein. All adequate dishes for the first stage can be freely consumed in the subsequent stages of the diet.
You will need: a piece of salmon or trout (you can with a bone, like a steak), real shrimp, salt, pepper. Put a piece of salmon or trout in salty boiling water and cook for about 15 minutes. After that, add the royal shrimp and abundance pepper, cook for another 5-7 minutes. Give the ear a little to cool slightly and remove a piece of salmon or trout, separated from the bone and cut the fish with pieces, throw it back into the ear. It is worth cooking it in the ear, however, with the bone, from this the broth is more fragrant.
Chicken roller
This dish is also suitable for the first stage, but is still preferable to the second, as it contains a large number of spices and spices, whose addition is allowed to diet from the second stage of the diet called "cruise".
You will need: chicken or breast fillet, milk, water, salt, spices (walnut -sickle, pepper, saffron, coriander), soy sauce, garlic. The meat should be soaked at night in brine, milk, water and salt. After that, dry, turn off the roll, cover with spices, garlic, soy sauce. Bake in the oven at a temperature of 200 to 220 degrees for about 15 to 20 minutes. After that, turn off the oven and let cool completely without opening the oven.
In addition to these recipes, you can also prepare various salads, for example, fresh vegetables, chicken, seafood. The first dishes can be prepared based on meat or fish, not starchy vegetables - cabbage, carrots, beets, mushrooms. The second dishes may include low fat meat or fish, mushrooms, vegetables (eggplant, zucchini, etc. ). In Ducan's diet, even bakery and desserts can be prepared, for example, from cheese and low -fat milk and milk, whole grain flour.
As you can see, multiple recipes for various dishes can be prepared according to the Dukan diet menu. This energy system cannot even be called a complete diet. Includes all the necessary principles of proper nutrition that you can adhere to your whole life!