Pierre Dukan is a doctor's doctor.He is seventy three years, but seems young, tight, energetic and active, which, according to him, owes his system of power.It is known that many celebrities adhere.It is believed that it was she who helped losing weight before the wedding of the Duchess of Cambridge and her mother Carol Medolton, as well as returning to uniform after the birth of Jennifer Lopez.Many are looking for Ducan's diet on social networks to lose weight with his method.
Characteristics of ducal nutrition
Duccan Diet gained worldwide popularity in 2000 after the release of the book "I Don't Light for Love".So far, little Dr. Pierre Dukan has explained why some people are extremely difficult to reduce the weight and because, after a hard diet, it returns quickly.
According to Ducan, the human body contains a certain offer of cells that can accumulate fat.Each person has this quantity, some adipose cells have more, others have less.Those who "have" a large margin of these cells have the chances of increasing excess weight.Furthermore, when the fat cell is unable to welcome the fat accumulated from it, it begins to share.And the quantity of fatty fabrics increases exponentially.
The principles of the diet
On the basis of this, Pierre Dukan has drawn conclusions that made up the basis of his power system.
- Fighting with obesity by decreasing calories is useless. You cannot simply reduce the caloric content of the diet for a while.When he returns to the usual diet, the weight will return to the starting point.You should adhere to a diet in which a person simply cannot accumulate adipose tissue and constantly consolidate the result.
- Do not limit yourself to products and their quantities. Pierre Dukan's diet categorically refutes the effectiveness of diets.You cannot limit yourself to any product, as a break will certainly occur.The ducanist's diet has a hundred products, including meat, vegetables, dairy products -caseari.There is what to choose!In addition, there are no restrictions about the quantity and time of eaten.Eat so much to feel full and when you need it.
- Going beyond the "permission" is dangerous. Before starting the food course, Pierre Dukan recommends cleaning the wardrobes in the kitchen and a refrigerator from prohibited products.And let alone you can eat safely and without restrictions.In this case, you will not have the temptation to eat something wrong.
- You can't do without the bran. The oat bran is a key element among the Ducan diet products.They must be present in the diet daily.The author considers them safe assistants in weight loss, as they carry out several tasks.Firstly, they provide rapid saturation: the bran is hygroscopic and absorb the water in a volume twenty times more.Eat only a spoonful and a half of the product, drink a glass of water and in the stomach there are already three hundred grams of nutritional mass, which will not allow you to feel hungry.Entering the intestine, they reduce the absorption of sugars and clean the toxins, take non -digested food particles, thus reducing the overall calorie content of the diet.
- Physical activity is important! The nutritionist does not call you to leave your favorite sofa and spend hours in the gym.But without physical activity, it will be extremely difficult to obtain the expected result.It is very likely that you will get a "critical point of non -alien kilograms", which is difficult to overcome.This reduces the motivation and makes you abandon a healthy diet.But movement and physical activity make the body work in a completely different way.Start in a small one: do an excursion at least twenty minutes a day.At home, perform squats and press exercises.For young people, simply start with twelve and thirty printing exercises.For people aged in fifty years, initial physical activity can be reduced.Increase it gradually.
Dr. Pierre Dukan recommends these principles to remember and join during the course and, ideally, all life.The interruptions are unacceptable, correct habits should be formed in nutrition and physical activity.
The diet implies a gradual transition from one phase to another.The author distributed the phases as follows:
- The attack is the main weight loss, lasts up to five days;
- Alternation: the continuation of weight loss, the required result lasts, perhaps several months;
- Correction - Correction of the results, the duration is calculated by the formula ten days for each kilogram of lost weight;
- Stabilization is the conservation and maintenance of results for life.
Each phase has developed its own list of products.The intensity of losing weight is determined by the observance of the main principles of the diet.
According to Pierre Dukan, he recommends not everyone with proteins, but only for those who have serious excess weight.It is important to understand that obesity represents a threat to the quality and expectation of life.With obesity for several days of nutrition, proteins are much less evil than taking drugs or hunger.
The first phase is an attack
Doctors consider this phase the most dangerous for health.Pierre Dukan himself agrees with the general opinion, therefore provides clear recommendations for his observance.
- Calculate the excess weight. To calculate the weight, you can use the free calculator, which is found on the Dukan official website.The calculation is performed free of charge in the form of compilation of a questionnaire in Russian.After entering the data in your and -mail, a letter will be received with the information of interest.Average data can be obtained independently.To do this, it is necessary to take one hundred and ten for women from growth in centimeters.Therefore, the weight for a woman with a high of 164 cm should be 54 kilograms.
- Adhere to the "attack" phase no longer than the recommended period. There is a common opinion that at this stage a person can immediately reach the desired weight.This is not only impossible, but also dangerous!During the "attack" he passes from one to six kilograms.Observe the duration of the phase based on the table.
| Excess weight | Duration |
|---|---|
| Up to five kilograms | 3 days |
| Up to ten kilograms | 4 days |
| Up to twenty kilograms | 5 days |
| Up to thirty kilograms | 6 days |
| More than thirty kilograms | 7 days |
- Check your condition. The danger of the stadium is the use of only animal proteins.This creates a high load on the kidneys and causes dehydration.According to a number of experts, this is what the rapid weight loss of the first week of the diet is based.It has a motivating effect, showing that the weight begins to decrease.At this stage, it is important to drink a lot.Use at least one and a half liters of liquid per day.
- Eat Crusca of oat. Use one and half tablespoons of the product a day, washed with a lot of water.It can be a snack or a replacement of one of the meals.
Why does Pierre Dukan's diet start with weight loss proteins?Its author believes that animal proteins are optimal food for humans.Our body is familiar with antiquity and modern fast food, desserts are not acceptable, since their formulas are extraneous to our body.
In addition, proteins refer to the most difficult products to absorb.The body spends an unthinkable amount of energy on their digestion, which excludes the possibility of transforming excess calories into adipose tissue.It is only important to obtain pure proteins, without fat or with a minimum quantity.
Allowed products
At this stage, you will know in detail the main list of allowed products.It includes seventy animal ingredients.
- Meat. Beef clip and fillets with low fat, roast beef, steak, escalop.It is allowed to use rabbits, offenders of beef: language, kidneys, liver.Chicken, turkey and pork can be consumed in the form of low fat ham.The diet can include chicken liver, as well as poultry meat of low -fat varieties: quails, pigeons, cavia birds, ostrich, fuck.
- Fish. Fish can be consumed fat, since the composition of its fat is radically different from the animal.Turn on the mackerel, the cod, Hek, Sayra, the herring, the passership, putassa, Paltusa and the Dorada in your diet.Eat both small fish, for example, spirat or sardine, as well as a large river or sea: burbot, catfish, kefal, pike, trout, carp, historian, tuna, salmon.
- Seafood. Eat crab meat, squid, prawns without restrictions.Turn on the scallop diet of the sea, trumpeters, oysters, mussels, prawns, lobsters, lobsters, karakatitz.
- Egg. Eat up to two chicken or quail eggs every day.With an increase in cholesterol, the amount of yolks per week should be up to four.
- Lactiero -Caseari products. Domestic -Casear products with a high fat content are excluded.Your diet can only include low fat, kefir, yogurt, cottage, cottage milk.
At first glance, there are many products and there should be no problems with the choice.But you may have some difficulties in what you can eat.
What to cook
Dr. Dukan has repeatedly asked how to replace the products from its allowed list, inaccessible to most of the inhabitants of some countries.After all, many ingredients are not easy to buy in stores, some of them are generally considered a gastronomic luxury.
In response to this, the author advises the Russians to eat those products that are familiar to them."If the Russians keep their gastronomic traditions and do not follow the trends of the West, you would not have a problem of obesity in the country", comments Pierre Dukan.
- Choose what you can afford. From meat, chicken and turkey products, low beef and pork are always available for us.Sometimes you can pamper yourself with rabbit meat or quail.In addition, there will be no problems with the purchase of offal.The same with fish: the abundance of river fish successfully replaces the inaccessibility of the ocean.But in the choice of seafood, we are more limited.But you shouldn't worry about this.Eat mussels and squid that can be purchased frozen in any supermarket.
- Cook with a minimum quantity of salt. You can salt the food, but very little.But the sugar must be completely excluded from the diet.
- The products can be cooked as you prefer. The nutritionist Pierre Dukan does not forbid frying meat and fish.It is only necessary to reduce the quantity of vegetable oil for frying.Practue a little oil in the pan, rub it with a napkin.It will absorb the excess, but will prepare the surface for frying.In addition, the products can be cooked, steamed, stewed, cooking.Before preparing a bird, remove the skin from it.
- Use spices. It may seem that the food has become fresh due to the lack of salt.Diversify the tastes with spices: vinegar, mustard, onions and garlic, dry herbs, ground condiments.
The table is an example of a menu for a week of Dukan diet in the attack phase.
| Day | Breakfast | Dinner | Afternoon snack | Dinner |
|---|---|---|---|---|
| 1 | Omlet with meat, coffee | Ears with cod, bran bread | Cagliata mass | Baked meat in sheet, green tea |
| 2 | Cheese Cottage whole, bran bread | Push eggs | The yogurt is low | Fiber |
| 3 | Straped eggs, herring or salmon, slightly salted, coffee | Meat tips without adding onions and bread, yogurt | Kefir | Calm boiled |
| 4 | Bread with bran and melted cheese, strong tea | Soup with pieces of fish | Cottage saucepan, tea | Cooked chicken fillet, kefir |
| 5 | Hard eggs, kefir | Fish cucotes without onions and bread, yogurt | Milk, bread with bran | Stewed beef clipping, tea |
| 6 | Eggs, coffee | Meat with meatballs | Yogurt, oat bran | Miside mixed, tea |
| 7 | Cheese cottage is whole, coffee | Soup with pieces of fish, yogurt | Cottage cheese saucepan, kefir | Meat stars, yogurt |
You can change the products in the menu at your discretion, replacing meat dishes with fish, using cottage cheese in pure form and saucepan, cheesecakes.The diet does not indicate the intake of liquids, but you must remember that a lot of water should be drunk among the snacks, at least one and a half liters per day.
Second stage - alternation
At this stage the main weight loss occurs.Its duration is not regulated.Theoretically, you have to join it until your weight becomes perfect.
Here are the basic principles of this phase.
- Add vegetables. Fiber -rich products are added to the protein diet exclusively.These are vegetables and herbs.In total, Dr. Ducan allows the addition of twenty new products, which makes the diet more balanced and diversified.
- We alter the days of proteins with the mixed ones. The days of proteins are periods when you continue to eat only animal proteins.Mixed: when vegetable products are added to protein products.The alternation patterns are selected individually.To determine your alternation scheme, use the table.
| Necessary weight loss | Scheme (proteins/mixed days) |
|---|---|
| Up to ten kilograms | 1/1 |
| Up to twenty kilograms | 3/3 |
| Up to thirty kilograms | 5/5 |
| More than thirty kilograms | 5/5 |
- We eat more bran. Increase the daily rate of the consumption of two spoons products.
- We drink more liquids. It is optimal to bring the daily speed of water and two -liter tea.
In the alternation phase, weight loss occurs permanently, but not intensely.The average indicator is one kilogram per week.Therefore, you will have to follow a diet at this stage for several weeks to several months.
Allowed products
You can continue to use all family products in the past phase.In new vegetables and all types of vegetables are added without exception.
Enter the seasonal vegetables in the diet: cucumbers and tomatoes, aubergines and courgettes, all types of cabbage, beets and carrots.Use any type of onion, mushrooms, celery and asparagus.Try those vegetables to which they were previously indifferent, for example turnips and pumpkin, chicory, radishes, patch beans.Healthy and delicious herbs: spinach, acetosis, salad, coriander, dill, parsley, green onions.
Despite the fact that all vegetables are useful, some of them are prohibited, as they contain very starch, therefore, too high.This applies to peas and beans, potatoes, corn.
All the spices you can use in the kitchen remain in the diet.Add new products to them:
- Cocoa Skim is one of Ducan's products, it is impossible to find it in our stores;
- starch - will help in the preparation of vegetable dishes;
- Cream - Conventional with fat content up to 4 % or soy;
- Cheese: fat up to six percent, an incredibly rare product;
- white and red wine - up to three tablespoons;
- ketchup.
During the day you cannot consume no more than two new products.The rule for each is up to two tablespoons a day.
What to cook
In this phase, food and food habits usually form, so the use of vegetables and herbs, some new products allow you to create a diet more or less fully fully in risk of interruptions.According to the reviews of the heavy diet, the Ducan diet at this stage can include the next diet.
Table - Option diet diet menu for the week of alternation of the stage.
| Day | Breakfast | Dinner | Afternoon snack | Dinner |
|---|---|---|---|---|
| 1 | Omelette, bread with bran, coffee | Soup with meatballs, chopped vegetables | Cagliata, tea | Cooked meat in plastic wrap, vegetable salad, green tea |
| 2 | Whole cottage cheese, yogurt | Fish soup with fillet of pieces | Schools with bran, salty fish, tea | Boiled meat, kefir |
| 3 | Cottage cheese saucepan, coffee | Meat soup | Kefir, bread with bran | Poultry coullette, vegetable salad |
| 4 | Eggs with meat | Soup with pieces of fish | Cottage saucepan, tea | Cooked fish fillet, kefir |
| 5 | Hard -boiled eggs, slightly salty fish, coffee | Meat cutlets, vegetable salad, yogurt | Kefir, Crusca | Stewed calm, vegetables, tea |
| 6 | Cheeson, coffee | Fish soup with fillet of pieces | Boiled mussels, yogurt | Meat in the oven |
| 7 | Cottage cheese is whole, boiled egg, coffee | Fiction soup, vegetable salad, yogurt | Cottage cheese saucepan, kefir | Paragoria colon and vegetables |
This diet is suitable to alternate one by one.For other schemes, combine proteins and mixed days in the requested sequence.
Third stadium - consolidation
At this stage, weight loss occurs slowly.On average, 0.4 kilograms per week go.But the author notes that the task of the phase is not to continue to lose weight, but to consolidate the result and save it for a long time, not allowing the weight to return.
Here are some characteristics of the fixing phase.
- Add amidaceous products. In your diet, the products you have traditionally used before, for example, are bread, pasta and ordinary potatoes, may appear gradually in your diet.But they should be consumed moderately, not constantly.
- We increase the volume of Crusca. It increases the daily rule with three tablespoons of a precious component.
- We eat honey. A new element of the power system that will illuminate the complete absence of sweets in the diet.Now you are allowed to eat up to three teaspoons of this healthy and delicious product.
- We organize "holidays"! The return of the usual diet, according to the author, is impossible without some messages to yourself.Holidays or "parties" are meals during which you eat everything you want.Absolutely any product in any quantity.It is important to remember that the "party" is a meal, not all day.And you can repeat it only twice a week and not within two days in a row.
- Let's go back to the attack. This must be done once a week.It is allowed to choose any comfortable day for you and any menu of the first phase.
The duration of the stadium is individual.According to weight loss, the consolidation must pass a lot of time.But the presence of new products and such family members, the ability to move a little from the diet eliminates the psychological discomfort of the stage.
The duration is calculated based on the formula - 10 days for each kilogram lost in the second phase.That is, if you have lost 8 kilograms with an alternation, you will have to spend 80 days in the consolidation phase.
What to cook
The kilograms will not return if you follow the recommended diet.Your permanent satellites are all phase protein products, all vegetable products from the alternation stage.
I include new components in the power system:
- fruits, with the exception of bananas and high caloric grapes;
- Legumes, potatoes and pasta - uses no more than twice a week;
- cheese - up to forty grams;
- Bread - Up to a couple of slices a day.
Table - An approximate diet for the week of the fixing phase
| Day | Breakfast | Dinner | Afternoon snack | Dinner |
|---|---|---|---|---|
| 1 | Cagliata, tea | Meat soup, oat bran, kefir | Seasonal fruits | Chicken fillet cooked with vegetables, a bonus of potatoes |
| 2 | Omlet with turkey, coffee | Fish soup with pieces of fillet, salad | Seasonal berries | Cheeson, fruit, coffee |
| 3 | Meat cutlets, vegetable salad | Meat soup | Fruits, yogurt | Baked meat, vegetable salad |
| 4 | Choose any menu from the "attack" phase | |||
| 5 | Eggs, kefir, coffee | Fictional soup, salad | Berries, bran | Cooked fish fillet and stewed vegetables |
| 6 | Cottage cheese saucepan, coffee | Fish soup with pieces of fillet, yogurt | Seasonal fruits | Baked mussels with cheese, salad, rice outline |
| 7 | Cottage cheese is whole, boiled egg, coffee | Pollame cucole, bread with bran, salad | Seasonal fruits or berries | Fresh vegetables, stewed meat, 2 glasses of your favorite wine |
At this stage, you can use the usual recipes that made the diet first.Cucole, meatballs, meatballs, all types of baked meat and stewed, fish and seafood are completed by vegetables, fruit and berries.In fact, the diet stops perceiving from any restriction in nutrition.
The fourth phase is stabilization
Mr. Ducan himself calls this phase the habit not only to eat well, but also to conduct a healthy lifestyle.How long should you join it?As much as you want to remain thin, healthy and attractive, that is, always.
Follow the basic requirements of this phase.
- Turn on all the products in the diet. Or continue to eat in the "Consolidation" menu.This is the best way to maintain a body in shape and protect it from excess weight gain.
- Organize a "attack" per week. During a day, he eats only protein foods.
- Continue to eat bran and drink a lot. The rules remain the same: three tablespoons of precious fibers and two liters of water per day.
- Pay attention to physical activity. The more you move, the better you will feel.Walk on foot, avoid the elevators, perform simple exercises at home.
In the stabilization phase and even before you can lose the feeling of staying on a diet.Sometimes situations arise that the allowed products are not available for you, for example, to a company party or a family party.Remember that you can organize "parties" for yourself, this is not forbidden.But after relaxation, one day returns to the protein menu.
Is Pierre Dukan protein diet effective?Without a doubt.It helps to lose extra pounds.But consider it suitable for absolutely everyone.According to the author of the methodology, he can only adhere to the pure "protein days" to join Obese people, whose excess weight represents a threat to health and life.To a large extent adapted to the real needs of the human body, only the third stage of the diet can be considered.