The desire to have a slender body of many of us is pressed in diets.We limit ourselves to food, remove everything harmful and hotly loved by diet, constantly starve, think of calories.There are many methods, but one of the most effective in the world is recognized as a power system developed by the doctor's diet - Dukan.This diet is aimed at weight loss without hunger and severe food restrictions.
The basic principles of nutrition
“No” calculating caloriesSThe author of the diet repeatedly claims that reducing the calorie content of the food will not lead to good, as it is sufficient to exceed the daily rate of calories, how pounds begin to return.The power system developed by the doctor ensures the burning of the adipose tissue and the termination of its accumulation.
HungerSExperiments with restrictions on the number of nutrition or size of the portions of the human stomach usually take negatively.Pierre Ducan forgets to limit himself to food.
A huge selection of eligible productsSYou choose what the list is allowed, what dishes to cook.Even those who are accustomed to not restricted in dishes will find the menu of taste.
It is important to know:There are no restrictions in the diet: weight loss will not only eat chicken breast or oatmeal.There are about one hundred permitted products in the Ducan diet.
To get rid of temptationsSBefore the start of the diet, you should remove all prohibited products from the house: sugar, pies and buns, ketchup and mayonnaise and more.It is easier to stick to the Ducan nutrition method if you do not come across the eyes of the exquisite harmful tastes.
Bran is requiredSOlior bran is a must for daily use by the product.They help to remove the slags and residues of food from the body and give a feeling of saturation.
Stages
Pierre Dukan divided the whole way into a slender figure into four stages (phases), each responsible for certain processes that occur in the body.The list of authorized products is changed and adjusted depending on the diet phase.
Stage 1. Attack
This is the most complicated, but also an effective stage during which carbohydrate food replacement with protein.It is during this period that the process of active burning of fat deposits was started.The duration of the phase depends on the amount of pounds you need to get rid of.The greater the value, the longer the scene.So, to get rid of 15 kg, it is enough to take 5 days until the attack and if you have to clean about 30 kg, then the stage will last 10 days.It is important to note that the attack phase cannot last for more than ten days, this is the most permissible time.You can eat 72 products on stage: this is a good choice.The dishes can be stewed, cooked, stewed, printed in the oven or grilled, fried without oil.The diet allows for any number of meals and any size of the portion.The purpose of the phase is to initiate metabolic processes.The Aurols stop entering the body at this time and it begins to spend greasy stocks.
Stage 2. Cruise (alternation)
Long phase, usually occupying 2 to 6 months.At this stage, it is necessary to alternate protein days with protein vegetation.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 daily protein vegetable.Such alternation is necessary to prevent the body from being depleted due to vitamin deficiency and excess protein.The stage continues until the desired weight figure appears on the scales.
Stage 3. Consolidation (Consolidation)
At this phase, the return on the usual diet is gradually occurring.The purpose of the stage is to consolidate the results achieved and not allow the lost weight to return.The stage duration is calculated as follows: 1 kilogram dropped - plus 10 days to the stage.Thus, with a loss of 10 kg phase, it will last 100 days, at 30 kg - all 300. However, unlike the cruise stage, to observe the rules of power in this segment of the diet simply, since carbohydrates and harmful tastes such as cakes and sweets return to the diet.
Stage 4. Stabilization
The last phase finally returns to normal meals, however, in compliance with several rules:
- use of at least 2 liters of water per day;
- long walks in the fresh air;
- Good physical activity (regular sports, fitness workouts or only morning exercises);
- Regular fasting days;
- Daily use of 3 tbsp.l.Oats.
Allowed products
As mentioned above, each stage of the diet corresponds to their lists of eligible products.Below we will list the main points.
MeatSYou can eat turkey, chicken, rabbit, beef, veal, ham and offal.It is forbidden to use a goose and duck.From the consolidation stage, pork, lamb, bacon, bacon can be introduced into the diet.
Fish and seafoodSYou can eat fish: both a river and a sea.The same applies to seafood - there are no restrictions.Smoked fish, cancer sticks are only allowed in small quantities.Canned can only be chosen natural and oil without oil.In oil - it's impossible.
Dairy and dairy productsSMilk can be low in fat (up to 1.5 %), sour, kefir, fermented roasted milk, cottage cheese.It is important that the products do not contain additives and sugar.
VegetablesSAllowed by the second stage.The list of acceptable vegetables is very large, includes cucumbers, tomatoes, cabbage, carrots, beets, zucchini, leaf salads (all types), spinach, celery, radishes, turnips, pumpkin and many more.Legumes, potatoes, corn, avocado, battery are prohibited.However, from the consolidation stage, they can also be inserted into the diet.
FruitSBananas, cherries, cherries, grapes, dried fruits are prohibited.Everything else is allowed.
EggsSYou can and should be consumed, but preferably protein.Yellow consumption should be reduced.
BreadSAllowed by the third phase.You can eat whole grains, wheat-rzhana.
DrinksSDrinking tea (green, black, herbal), coffee or chicory, clean water, mineral water is allowed.
Other productsSAt all stages, it is permissible to add onions, garlic, tomato paste, basil, fresh and dried foliage, soy sauce.In the alternation phase, the list is expanded from mushrooms and vegetable oil.From the consolidation stage you can eat cheese, mayonnaise salads, desserts (cakes, cakes, etc.).
Pierre Ducan claims that after his diet, the weight can only return to lazy people who do not want to follow simple rules for a diet.The effectiveness of the method is tested by many, but it is also important to remember that this method of weight loss also has contraindications, so before you decide to reset weight, you must make sure that the diet will not harm the body.But you should always follow your diet.Food should give energy to the body.