Of all the popular energy systems, Ducan's diet is probably one of the most prominent.
On the one hand, the popularity of this diet is the result of good marketing and advertising."Five million Frenchmen can't be wrong!"- says the slogan in the doctor's books.On the other hand, the diet of Dr.Ducan really deserves a lot of attention due to the high efficiency and real care of the patient.
Especially bribes concern about the long -term results of the outcome and the stability of the weight achieved as a result of compliance with the diet.
Dykan diet.Stage 1 - attack
Ducan's diet always begins at this stage, regardless of the duration and the number of additional pounds.Dr.Ducan calls this a phase of pure protein.
One feature of the "attack" phase is the use of exclusively protein products from the list.At this stage, only products such as low meat, poultry, fish, eggs, low dairy products can be consumed.All of these products can be sprayed with spices and spices, use lemon juice, onions, asparagus, vinegar, lobster seeds, garlic, parsley, aromatic herb, mustard.You can only create salt food in the minimum amount.If you are predisposed to edema, it is best to completely abandon the salt.
The duration of the first phase of the Dukan diet is usually from 2 to 7 days.In extreme cases, up to 10 days.
Another important feature of the "attack" phase is that any number of products can eat as often as you want.That is, there is no restriction on the volume of food and the frequency of the meal.You can literally eat "in dump".
List of products for the "attack" scene
- Lower low meat: beef, beef, knight.(Pig and lamb are forbidden).
- Offal: beef liver, beef liver, bird liver, language.
- Fish: fatty varieties with bluish skin (sardine, mackerel, tone, salmon), low white fish (iron, cod, kefal, point, trout, prayer, crucian, som, ramps, hutlka, Merclang, etc.), smoked fish (not higher than 10%), creek fish.
- Seafood: shrimp, crab, crayfish, lobster, lobster, ostra, mussels, sea scaffolding, etc.
- Birds and rabbit: all kinds of birds, with the exception of ducks and geese (due to oily skin), chicken (especially white meat), turkey, quil, gut birds, pigeons, fans, partrides, rabbits.
- Borrowed fight: Anydo sausage and bacon with fat content under 4% (chicken, turkey).
- Eggs: Anydo.The use of a large amount of egg yolk (no more than 2 per day) should be avoided.If you have an increased blood cholesterol content, it is recommended to use no more than 3-4 egg yolk per week.There are no restrictions on egg proteins.
- Low -fat dairy products (0%): yogurt, cheese, milk, cottage cheese.Centered milk products and products with artificial sweeteners (yogurt) are acceptable.
Please note that Dr.Dukan does not refer to protein products.
Methods of cooking products for the "attack" phase
A rash without adding fat and oils, baking in the oven, frying the fire, cooking, baking on the foil, evaporating.
Menu for each day
A rough menu for every day in the "attack" stage allows you to avoid difficulties at first, when it is difficult to understand what it is and how it is and what products can be mixed.It offers breakfast, lunch and afternoon snack, standard and the same every day.This will allow you not to grab your head with a variety of recipes.
breakfast
- coffee or tea with sucrotor;100-200 g.Yogurt or weak cottage cheese;
- 1 piece of turkey, chicken, bacon or boiled eggs;Or a cake from Bran (see below).
Lunch (in 10-11 hours, if you want to eat)
- 100-200 g.Yogurt or 100 g.Curd
Snack afternoon (at 4 pm, if you want to eat)
- 100-200 g.Yogurt or 1-2 pieces of turkey, chicken
Lunch and dinners are proposed to make different and very diverse.
The use of bran
Sharbi can be added to drinks and yogurts.And you can make a cake from them according to a special recipe.
- Mix 1.5 tablespoons of bran with a 1.5 tablespoon of liquid curd (can be with yogurt) in a small bowl.
- Add the protein of an egg or whole egg.Mix everything thoroughly.
- Put the resulting mass in a teflon pan, greasy with a drop of vegetable oil and fry on both sides for 2-3 minutes.
Such a cake can be stored in the refrigerator (in a plastic bag).It is suitable for a snack and the preparation of a sandwich with fish, meat, etc.
The cake can become sweet if you add a slightly artificial sweetener to the dough.
The duration of the "attack" scene
If you need to lose less than 6 to 10 kg, 3 days are considered optimal duration.
If you need to lose less than 5 kg, 1 day is enough.
If you need to get rid of more than 10 kg, the duration of the first phase of the diet should be at least 4-7 days.Sometimes it wakes up to 10 days, if extra pounds are more than 20.
Stage 2 - alternation
At this stage of the diet, it is allowed to use a wide list of vegetables.But this is done according to special schemes.
Scheme 5/5
Five days you only eat protein products from the attack phase.And the next five days - with the same products with the addition of permitted vegetables.
Scheme 1/1
One day you should only eat protein products from the attack phase.And the next day are protein products with the addition of allowed vegetables.
Dr.Dukan considers scheme 1/1 much more comfortable for patients.
Make sure you include 2 tablespoons of oats in protein and protein and vegetable days.
Permitted and prohibited vegetables
They are allowed: tomatoes, radishes, cucumbers, spinach, asparagus, onions, asparagus beans, cabbage, mushrooms, celery, fennel, leaf salads, endors, zucchini, eggplant, pepper.As well as beets and carrots (in limited quantities).
You should not use: potatoes, rice, corn, peas, beans, lentils, beans, avocados, artichokes, goat findings.
Stage 3 - Fixing
This phase of Ducan's diet begins when you have already reached the desired weight.And here a dangerous trap awaits you.The result is necessarily stabilized.And in no case should you return to your old food habits!This will within a few days lead to a group of pounds lost with such difficulties.Moreover, these pounds will return with a difference.
Dr Ducan points out that the result should be adjusted immediately, as taking the same effect from the diet, and then keeping it in the second or for the third time will be much more difficult.There are serious psychological and physiological reasons for this.
The main rule of the third phase of the Dukan diet
The lost kilogram should be fixed for 10 days.Thus, if you have lost 10 pounds thanks to the Ducan diet, you should adhere to the third phase rules for at least 100 days.
Which products can eat in the "Consolidation" stage
- All Protein Products of the "Attack" phase
- All "alternative" phase products and vegetables
- 1 part of fruit per day (except bananas, grapes and cherries)
- 2 slices of whole grain bread per day
- At least 2 liters of water a day, including all drinks
- No more than 40g cheese per day
- 2 parts of products containing starch per week
- Allowed a lamb hamst and hot pork
- 2 tablespoons of oat bran are required
- Twice a week you can arrange a festive dinner (see below)
Once a week, one day is always held in protein products.Dr. Ducan insists it is Thursday.
Menu for the "Consolidation" scene
You can eat all of the above products every day.But once a week it is necessary to strictly adhere to a protein diet.On this day, you should only eat the permitted protein dishes.
Stage 4 - Stabilization
This is the most important in the long -term plan in the Ducan diet phase.It is the one who ensures the conservation of the weight reached for life.
The stabilization phase rules are very easy to use but mandatory.
- You should eat exactly the same as in the third stage.
- Once a week you need to fix a protein day.
- Continue to drink at least 1.5 liters of water a day.
- Everyday you need to take 3 tablespoons of oat brochure in any form.
- By physical activity, the doctor recommends rejecting the element of the elevator and walking at least 20 minutes a day.
These rules should be kept your whole life if you want to carry weight normally and not gain extra pounds.
Ducan diet pluses
Diet of Dr.Dukan has many advantages.Here are the strongest points of this diet:
- There is no need to count calories.There is no need to weigh each part of the food and carefully monitor the calorie content.
- High group of high quality and healthy products.
- Accounting for the patient's psychology. The Dukan diet includes everything: a quick inspirational onset, periodic changes in the diet, the consolidation phase and the stabilization of weight loss results.And at each stage, Dr.Dukan gives clear and executable instructions.A person who really decided to lose weight is easily cope with these requirements.
- The presence of different stages with different purposes.The Ducan diet includes four phases, which are significantly different in objectives and content.Separation of diet in stages greatly helps the patient's psychological adaptation.The process of food restrictions is much easier when there are stages and terms shown.
- Long -term concern for results, weight stabilization phase.
- A mass of high quality and delicious recipes.
- Reasonable determination of the final weight for each patient.
- Accounting such as a person's physics and personal history.The Dukan diet does not accept the usual and highly simplified formulas for determining the normal weight for a particular person.Here you will not find the formula "Increase Minus Sto", body weight index, etc.
Disadvantages of Ducan's diet
Despite many very positive points, the diet of Dr.Ducan has a number of serious and flawed disadvantages.Here are the main disadvantages:
- Orientation exclusively in the scales arrow.On the one hand, weight changes towards landing cannot enjoy a person tired of many years of war with extra pounds.On the other hand, you need to understand the difference between weight and body composition.The body should not only reduce weight, but change its composition, reducing the fat content and increasing the muscle and water content.This is the only right path that allows you to maintain the health and appearance of flowering.
- Intolerance to several stages by many people, especially the "attack" phase.
- Very high rate of weight loss.Diet of Dr.Dukan is adjusted so that the patient from the first days can see his results.This is greater, as patients immediately see scales.Motivates a lot.However, it is important to understand that what they consider as a beneficial effect is actually an acute reaction of body stress.The body begins to lose water intensely.And not only the subcutaneous, from which people tend to swell and women in the period before menstruation suffer.But also water from muscle tissue.And this is a direct damage to health.
- Dehydration and catastrophic loss of muscle mass. In practice, this is transformed into a rapid loss of mass and muscle tone.As a result, human physical abilities are reduced, behavioral disorders occur, etc.
- Recommendations accept the sweetener.Artificial Sweetener, according to many nutritionists, is harmful to health.
Medical
A short list of medical contraindications for Ducan's diet.
- Diseases of the cardiovascular system
- Renal disease
- Liver pathology
- Increased blood pressure, hypertension
- Bone diseases, spine, joints
- Diseases related to the reproductive system
- Diabetes
- Adolescent and old age
- Pregnancy and period of breastfeeding
- The presence of allergies
- Problems with the gastrointestinal tract
And this is not all contraindications at all.Before using the Ducan diet, be sure to consult a doctor.
Negative moments in the process of passing the Ducan diet
Despite the descriptions of the process of the process in the doctor's books, there are a number of unpleasant moments you may encounter in the process of passing the Ducan diet.
Low carbohydrate content in food or their complete absence leads to a number of negative phenomena.
- The growth of ketone bodies in the blood, which can lead to poisoning from ketone
- Without carbohydrates in the diet, a sharp dehydration of the body occurs, especially muscle tissue
- The body quickly passes into food with its own tissues, especially the muscles
- In contrast to the backdrop of carbohydrate deficiency, depression and breakdowns may begin
Singing the skin on the waist, on the hands and hips of some patients
People who have spent Ducan's diet are often addressed to me as a coach completely or partially.The main problems they face are hanging skin on the waist and elsewhere.In addition to other negative consequences associated with a sharp decrease in muscle mass.
I believe this is a serious flaw of Dr.Dukan.Very rapid weight loss is the main reason for shaking the skin.Despite the fact that Dr.Dukan claims the skin will return to normal sooner or later, it is not enough to live with such a platform in his stomach ...
To avoid such trouble, you need to pass a special test before the diet.
Diet of Dr.Dukan is worth the time spent for him.However, make sure you make sure you have no contraindications.
Be healthy!And if you decide to use the Dukan diet, do it for conscience and bring the issue to the victorious end to the first entry.