Most of the terms "diet" are associated with hard restrictions on food, exhaustive feeling of hunger and inability to at least occasionally treat themselves with their favorite delicacies. There is an opinion that any delicious food is definition cannot be useful.
With this opinion, Pierre Ducan, a French nutritionist, decided to argue with this opinion. He suggested the weight loss method, which, thanks to its efficiency, has become popular from all over the world and, last but not least, the potential for meals is varied and delicious. Learn about the principles of the French doctor's diet.
The essence and principles of Pierre Ducan diet
For many years, Ducan developed and thawed his methodology in patients who were particularly difficult to lose weight and keep the result. Its system is a low -carbohydrate protein diet, but you are curious that Ducan has left the usual rules for this type of diet. He formulated the following principles as the basis for the power circuit created:
- "No" grocery restrictions. Long lists of forbidden products are deprived of diet and lead to frequent breakdown. Ducan has developed a list of hundreds of permissible products that can be combined with each other and prepares familiar foods.
- "No" restrictions on calorie content. With the observation of patients, the French nutritionist noticed that restricting daily calorie content works as long as a person observes a diet. Return to the usual nutrition reduced all efforts to zero. Therefore, instead of restrictions, it is better not to use products that accumulate extra calories.
- Nutrition and sport. Neglecting physical activity causes a well -known "plateau" when the weight reaches a certain point and freezes. To prevent this, it is extremely necessary to introduce regular physical activity. This does not require you to break in the gym and run marathons. Ducan offers at least daily exercises, mild gymnastics and long walks.
- Secret ingredient. In the process of developing the system, Ducan noted the valuable properties of wheat dandruff. Since then, Bran is an important element of dietary nutrition. Not only are they have a high nutritional value, they also perfectly clean the digestive tract.
Ducan's diet consists of several stages (phases). Each has its own property, duration, and is responsible for certain processes in the body. To achieve the necessary efficiency, Ducan clearly recommends recommendations at all stages of the diet.
It is important to pay attention to the preparation of the diet. Because protein nutrition can adversely affect your health before you start your diet, be sure to consult the professionals and perform examination. If there are no infringements and your health allows you to eat diet, it is recommended to perform the tests regularly and monitor the work of the liver and kidneys and the blood cholesterol.
The main benefits and disadvantages
Unlike similar energy systems, Ducan's diet has important benefits:
- There is no need to monitor the amount of daily calories, to measure the products, to calculate the size of the portions;
- Many products are allowed from which you obtain a delicious and varied menu;
- Long -lasting large amounts of protein retains a feeling of saturation, protects from loss of muscle mass, and promotes the flexibility of the body;
- a long and thoughtful period of the end of the diet without care for the results;
- The lack of sugar substitute ban allows for the preparation of desserts, which prevents the desire to break down and sweeten the foods with normal sugar;
- With all recommendations, the weight and volume are stable.
The disadvantages of Ducan's diet should also be mentioned due to weight loss:
- The protein is used in significant amounts and negatively affects the condition of the liver, kidneys and blood vessels;
- Dukan's dietary balance towards protein is limited by the receipt of the necessary minerals and vitamins;
- The transition to the new energy system is accompanied by side effects such as weakness, dizziness, concentration, headache;
- Small amounts of fiber cause problems such as bloating, constipation, and violation of the microflora of the gastrointestinal tract.
To minimize negative points, you should provide vitamin-mineral additives, high-quality fiber (Bran), and do not forget timely analysis and consultations with your doctor.
Ducan diet sections
Ducan's diet consists of phase attack, alternation, fixing, stabilization.
- Attack. The first and phase is designed to activate metabolic processes in the body. As a result of the attack phase, metabolism is activated from day first. During the attack, you can only consume protein products. The stage continues from 2 days to one week.
- Alternation. This phase is, by the way, called "cruise", which includes alternation of protein days from the day of proteins and carbohydrates. The menu adds the greens and vegetables except starch content. Ducan itself takes into account the ideal diagram of "one -one" alternation -the day of protein food on the day of protein -carbohydrate day. The cruise phase lasts until the desired weight reaches.
- Consolidation or consolidation. The most important stage that allows you to preserve reduced weight and do not re -obtain the lost kilograms. The duration is calculated on the basis of the number of kilograms lost during the attack and alternation phase, multiplied by ten. For example, if you have to eat 150 days when you lose 15 kg according to the consolidation rules. New products have long been seen: cheeses, fruits, slow carbohydrates (whole grain bread), starch -containing vegetables. The days are no longer necessary, but this week the menu must display a protein day.
- Stabilization. The last 4 stages lasts throughout the life, but observing that it has been handed over in the first three stages will not be difficult. This is no longer a diet, but just a series of recommendations for proper nutrition. Drink enough water daily, deny fast food and sugar, and consume 3 tablespoons. Zab branch every day and once a week to organize protein nutrition as during the attack.
The total duration of all sections of Ducan's diet depends on the original weight and the desired result. The diet can be calculated for special calculators.
What products are allowed?
Earlier, it was said that the Pierre Ducan list contains 100 products, of which 72 are products containing proteins, 28 other permits for consumption. The full list can be found on websites dedicated to diet and "I can't lose weight" in Dr. Dukan's book. It looks like this:
- meat, fish, poultry, seafood;
- dairy products and dairy products;
- egg;
- vegetables;
- Other products - fruits, cheese, whole grain bread and pasta, spices, herbs, cereals;
- Drinks - water, tea, coffee, chicory.
The approximate menu of the diet ducan for a week
Ducan's diet menu is different depending on the phase. The approximate menu of each section contains the table. Recipes for different days are easily found on the Internet.
Attack Alternation Fixative Stabilization Day 1 cottage cheese dandruff;
cooked turkey;
Cancer salad with yogurt;
Fried fish.
The menu is an attack
cooked eggs, yogurt bran;
ear, vegetable salad;
Kefir with bread;
Chicken with vegetables.
Any food of the permissible products and dandruff Day 2 Hamlet with ham;
beef dumplings;
Yoghurt with Bran;
Hampper rolls.
egg with tomatoes; Kefir, Bran;
vegetable salad, cooked fish;
yogurt;
steamed chicken with zucchini;
Syrniki;
Chicken film in the oven with cheese and vegetable salad;
Window sandwiches, kefir, bran;
Tuna with tomatoes, bread.
Any food of the permissible products and dandruff Day 3 cottage cheese dandruff;
Canned tuna;
kefir;
Chicken kebabs;
The menu is an attack
cheese omelette, yogurt bran;
Barbecue vegetables and chicken wings;
Apple, a handful of nuts;
Cottage cheese casserole, carrot salad.
Any food of the permissible products and dandruff Day 4 Hamlet with ham;
steamed chicken slice;
Yoghurt with Bran;
Fried salmon.
vegetable salad, cooked egg;
Chicken with fried mushrooms;
Kefir and Bran;
Crable Salate Gover.
boiled eggs, cottage cheese bran;
Cooked potatoes with fish, greens;
Kefir, cheese sandwich;
Steamed with Indian vegetables.
Any food of the permissible products and dandruff Day 5 Chicken paste;
Cancer salad with sour cream;
Kefir Bran;
Cooked eggs.
The menu is an attack
cheesecake with yogurt Bran;
Chicken kebabs, vegetable salad;
pear, kefir;
Seafood salad.
Any food of the permissible products and dandruff Day 6 Cottage cheese dandruff;
Egg soup;
yogurt;
steam fish slice.
mushroom omelett, bran;
vegetable soup with chicken;
cottage cheese;
Fish slice with parallel vegetables.
Kefir bran with sandwich cheese and ham;
dough with seafood;
Apple, yogurt;
Julienne chicken with mushrooms.
Any food of the permissible products and dandruff Day 7 Yoghurt with Bran;
Eggs tonhalmit;
kefir;
Fried chicken fillet.
The menu is an attack
The menu is an attack
The menu is an attack
With the table, you can easily leave the menu at all stages of the Dukan diet. Follow the rules, attentive to your health, and your diet doesn't hurt. You can get healthy eating habits and maintain its harmony for years.