The desire to have a slender body of many of us comes into diets.We limit ourselves in food, we remove everything harmful and warmly beloved from the diet, constantly starving, consider calories.There are many methods, but one of the most effective worldwide is recognized as an energy system developed by the doctor - Ducan's diet.This diet aims to lose weight without hunger and difficult restrictions on food.
The basic principles of nutrition
"No" calorie calculation.The author of the diet repeatedly argued that a decrease in food calories content would not bring for good, as it is sufficient to exceed the daily calorie standard, as kilograms begin to return.The energy system developed by the doctor provides for the burning of adipose tissue and the cessation of its accumulation.
Absence.Experiments with restrictions on the number of meals or sizes of parts of a human stomach usually take negatively.Pierre Ducan forbids to limit himself in the food.
Great selection of permitted products.You choose what is on the allowed list, which dishes to cook.Even those who are used to not limited to the dishes will find the menu to prove.
It is important to know:There are no dietary restrictions: losing weight will not have to eat only chicken or oats.There are about 100 products allowed in the Ducan diet.
Free -of -temptation.Before the diet began, you need to remove all prohibited products from the house: sugar, pies and breads, ketchup and mayonnaise and others.It is easier to adhere to Ducan's nutrition method if you do not come across the eyes of sophisticated treats.
Bran is necessary.Oat white is mandatory for daily use by the product.They help remove score and remnants of food from the body and give a feeling of saturation.
Stages
Pierre Ducan divided all the way to a slender figure into four stages (phases), each of which is responsible for certain processes that occur in the body.The list of allowed products is changing and adjusted, depending on the diet phase.
Stage 1. Attack
This is the most complex, but besides an effective stage, during which the replacement of protein carbohydrate foods.It is during this period that the active burning process of fat deposits is launched.The duration of the phase depends on the amount of kilograms you need to get rid of.The higher the value, the higher the stage.Therefore, to get rid of 15 kg, just take 5 days to the attack and if you need to clean about 30 kg, the stage will last 10 days.It is important to note that the attack phase cannot last more than ten days, this is the most allowed time.On stage, you can eat 72 products: This is a good choice.The dishes can be soaked, cooked, steamed, stove in the oven or grill, fry without oil.The diet allows any number of meals and any portion size.The purpose of the phase is to launch metabolic processes.Auroles stop entering the body right now and starts spending fat stocks.
Stage 2. Cruise (alternation)
A long phase, usually occupying from 2 to 6 months.At this stage, it is necessary to alternate days of protein with protein vegetables.The alternation can be any: 1/1, 2/2, 3/3.The point is that the day (two, three or more) is protein food and exactly the same amount of vegetables as daytime protein.This alternation is necessary to prevent body depletion due to vitamin deficiency and excess protein.The stage lasts until the desired weight figure appears on the scales.
Stage 3. Consolidation (consolidation)
At this stage, there is a gradual return to the usual diet.The purpose of the internship is to consolidate the results achieved and not allow lost kilograms to return.The internship duration is calculated as follows: 1 dropped kilogram - plus 10 days for the stage.Thus, with a 10 kg phase loss, it lasts 100 days at 30 kg - all 300. However, unlike the cruise stage, to observe the energy rules in this diet segment simply, as carbohydrates and harmful gifts such as cakes and cakes are returned to the diet.
Stage 4. Stabilization
The last phase finally returns to usual nutrition, however, subject to various rules:
- Use of at least 2 liters of water per day;
- long walks to fresh air;
- good physical activity (regular sports, fitness training or morning only);
- Regular fast days;
- Daily use of 3 tablespoons.l.Bran of oats.
Products allowed
As mentioned above, each stage of the diet corresponds to its allowed product lists.Below we will list the main points.
Meat.You can eat turkey, chicken, rabbit, meat, veal, ham and offal.It is forbidden to use a goose and a duck.From the consolidation stage, low fat pork, lamb, bacon can be introduced into the diet.
Fish and seafood.You can eat fish: river and sea.The same goes for seafood - there are no restrictions.Smoked fish, crab sticks are allowed only in small quantities.Gone can be chosen only natural and oil without oil.In oil - it is impossible.
Dairy and Dairy.Milk can be low -orradorado (up to 1.5 %), yogurts, kefies, fermented baked milk, cottage cheese are allowed.It is important that products do not contain additives and sugar.
Vegetables.Allowed from the second stage.The list of vegetables allowed is very large, includes cucumbers, tomatoes, cabbage, carrots, beets, zucchini, sheet salads (all types), spinach, celery, radishes, turnip, pumpkin and more.Vegetables, potatoes, corn, avocados, battery are prohibited.However, from the consolidation stage, they can also be inserted into the diet.
Fruits.Bananas, cherries, cherries, grapes, dried fruits are prohibited.Everything else is allowed.
Eggs.You can and should be consumed, but preferably protein.Yellow consumption should be reduced.
Bread.Permitted from the third phase.You can eat whole grains, wheat-rzhana.
Beverages.It is allowed to drink tea (green, black, herbs), coffee or chicory, clean water, mineral water.
Other products.In all steps, it is allowed to add onions, garlic, tomato paste, basil, fresh and dried vegetables, soy sauce.In the alternation phase, the list is expanded by mushrooms and vegetable oil.At the consolidation stage, you can eat cheese, salads with mayonnaise, desserts (cakes, cakes and so on).
Pierre Dukan states that after his diet, weight can only return to lazy people who do not want to observe simple diet rules.The effectiveness of the method has been tested by many, but it is also important to remember that this method of weight loss also has against -indications;Therefore, before deciding to redefine kilograms, you must ensure that the diet does not harm the body.But you always need to follow your diet.The food must give energy to the body.