Of all well -known energy systems, Ducan's diet is perhaps one of the most notable.
On the one hand, the popularity of this diet is the result of good marketing and advertising."Five million French cannot be wrong!"- says the slogan in the doctor's books.On the other hand, Dr. Ducan's diet really deserves much attention due to the high efficiency and real care of the patient.
Especially the concern of bribes for the long -term results of the result and the stability of the weight achieved as a result of the fulfillment of the diet.
Dyukan diet.Stage 1 - Attack
Ducan's diet always begins at this stage, regardless of the duration and number of kilos of more.Dr. Ducan himself calls this a stage of pure proteins.
A characteristic of the "attack" stage is the use of exclusively protein products from the list.At this stage, only products such as low fat, poultry, fish, eggs, low -fat dairy products can be consumed.All these products can be sprayed abundantly with spices and spices, using lemon juice, onions, asparagus, vinegar, alcaravea seeds, garlic, parsley, aromatic herbs, mustard.You can jump from food alone in the slightest amounts.If you are predisposed to edema, it is better to abandon salt.
The duration of the first stage of Dukan's diet is usually 2 to 7 days.In extreme cases, up to 10 days.
Another important feature of the "attack" stage is that any number of products can eat and as often as you want.That is, there is no restriction in the volume of food and the frequency of food.You can literally eat "to the landfill."
List of products for the stage "attack"
- Low fat: beef, veal, rider.(The pig and the lamb are prohibited).
- Office: Liver of beef, calf liver, liver of corral birds, tongue.
- Fish: Fat varieties with bluish skin (sardines, mackerel, tuna, salmon), low white fish (hek, cod, kefal, lucio hanger, trout, prayer, crosses tent, som, ramp, hutlka, mercag, etc.), smoked fish (no higher than 10%), canned fish (without adding oil), crabs.
- Seafood: shrimp, crabs, river crabs, lobsters, lobster, oysters, mussels, sea ribs, etc.
- Corral and rabbit birds: all types of poultry, with the exception of ducks and geese (due to fat skin), chicken (especially white meat), turkey, quail, guinea birds, pigeons, phasanes, partridges, rabbit.
- Lent war: any sausage and ham with fat content below 4% (chicken, turkey).
- Eggs: Anyone.The use of a large number of egg yolks (no more than 2 per day) should be avoided.If you have a higher blood cholesterol content, it is recommended to use no more than 3-4 egg yolks per week.There are no restrictions on egg proteins.
- Dairy products of low fat content (0%): yogurt, cheese, milk, cottage cheese.Dairy products and products focused with artificial sweeteners (yogurts) are acceptable.
Keep in mind that Dr. Dukan does not refer to protein products.
Methods of cooking products for the "attack" stage
A frying without adding fats and oils, baking in the oven, frying on fire, cooking, baking in aluminum foil.
Menu for each day
An approximate menu for each day in the "attack" stage allows you to avoid difficulties at the beginning, when it is difficult to understand what it is and what it is and what products can be mixed.It offers breakfast, lunch and snack of the afternoon, which make standard and the same for each day.This will allow you not to place your head with a variety of recipes.
Breakfast
- Coffee or tea with a succor;100-200 g.Yogurt or cheese of skimpage;
- 1 piece of turkey, chicken, ham or boiled eggs;Or a Bran tortilla (see below).
Lunch (10-11 hours, if you want to eat)
- 100-200 g.Yogurt or 100 g.Cottage cheese
Jocadura in the afternoon (at 16 o'clock, if you want to eat)
- 100-200 g.Yogurt or 1-2 turkey pieces, chicken
Lunch and dinner are proposed to be 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 tablespoons of liquid curd (can be with yogurt) in a small bowl.
- Add the protein of an egg or a whole egg.Mix everything thoroughly.
- Put the resulting dough in a Teflon pan, greased with a drop of vegetable oil and fry on both sides for 2-3 minutes.
Such cake can be stored in the refrigerator (in a plastic bag).It is very suitable for a snack and for the preparation of a sandwich with fish, meat, etc.
The cake can be done sweet if it adds a slightly artificial sweetener to the dough.
Duration of the "attack" stage
If you need to lose less than 6 to 10 kg, 3 days are considered an 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 stage of the diet should be at least 4-7 days.Sometimes it extends up to 10 days, if the extra kilos are more than 20.
STAGE 2 - ALTERNANCE
At this stage of the diet, it is allowed to use a wide vegetable list.But this is done in accordance with special schemes.
5/5 scheme
Five days you just eat protein products from the attack stage.And the next five days, with the same products with the addition of allowed vegetables.
1/1 scheme
One day you need to eat only protein products from the attack stage.And the next day they are protein products with the addition of allowed vegetables.
Dr. Dukan considers that scheme 1/1 is much more comfortable for patients.
Be sure to include 2 tablespoons of oat bran in protein and days of proteins and vegetables.
Allowed and prohibited vegetables
They are allowed: tomatoes, radishes, cucumbers, spinach, asparagus, onions, asparagus beans, cabbage, mushrooms, celery, dill, leaf salads, endos, 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 - Fixation
This stage of Ducan's diet begins when the desired weight has already reached.And here is waiting for a dangerous trap.The result is necessarily stabilized.And in no case should you return to your old food habits!This in a matter of days will lead to a set of lost kilograms with such difficulty.In addition, these kilograms will return with a margin.
Dr. Ducan emphasizes that the result must be solved immediately, since obtaining the same effect of the diet, and then keeping it on the second or the third time will be much more difficult.There are serious psychological and physiological reasons for this.
The main rule of the third stage of Dukan's diet
Each lost kilogram must be fixed for 10 days.Therefore, if you have lost 10 additional kilograms thanks to Ducan's diet, you must adhere to the rules of the third stage for at least 100 days.
What products can eat at the "consolidation" stage
- All protein products from the "attack" stage
- All products and vegetables of the "alternation" of the stage
- 1 portion of fruits per day (except for bananas, grapes and cherries)
- 2 slices of integral bread per day
- At least 2 liters of water per day, including all drinks.
- No more than 40 g of cheese per day
- 2 portions 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 organize a festive dinner (see below)
Once a week, one day is always held in protein products.Dr. Ducan insists that it is Thursday.
Menu for the scenario "consolidation"
You can eat all the previous products every day.But once a week it is necessary to strictly adhere to a protein diet.On this day, you must eat only protein dishes.
Stage 4 - Stabilization
This is the most important in the long term of the Ducan diet stage.It is he who ensures the preservation of the weight achieved for life.
The stabilization stage rules are very easy to use, but mandatory.
- You need to eat exactly the same as in the third stage.
- Once a week, you must organize a protein day.
- Continue drinking at least 1.5 liters of water per day.
- Every day you must take 3 tablespoons of oat bran in any way.
- By physical activity, the doctor recommends the refusal of the element of the elevator and walk at least 20 minutes a day.
These rules must be kept all of your life if you want to keep weight normally and not get kilos of more.
The advantages of the Ducan diet
Dr. Dukan's diet has many advantages.Here are the most strengths of this diet:
- There is no need to count calories.There is no need to weigh each piece of food and carefully monitor calorie content.
- Set of high quality and healthy products.
- Account the patient's psychology. Dukan's diet includes everything: a quick inspirator, periodic changes in the diet, the stage of consolidation and stabilization of the results of weight loss.And at each stage, Dr. Dukan offers clear and executable instructions.A person who really decided to lose weight is easily dealing with these requirements.
- The presence of different stages with different objectives.Ducan's diet includes four stages, which are significantly different in objectives and content.The division of the diet in stages greatly helps the psychological adaptation of the patient.The nutrition restriction process is much easier when there are stages and terms indicated.
- Long -term concern for the results, the weight stabilization stage.
- A mass of high quality and delicious recipes.
- Reasonable determination of the final weight for each patient.
- Accounting as the physical and personal history of a person.Dukan's diet does not accept common and very simplified formulas to determine the normal weight for a specific person.Here you will not find the formula "Growth less Sto", body weight index, etc.
Ducan diet disadvantages
Despite many very positive points, Dr. Ducan's diet has a series of serious disadvantages and defects.Here are the main disadvantages:
- Orientation exclusively to the arrow of the scales.On the one hand, changes in weight in the direction of the decrease can only delight a person exhausted for many years of struggle with extra pounds.On the other hand, it must include the difference between the weight and composition of the body.The body should not only reduce weight, but change its composition, reduce fat content and increase the content of muscles and water.This is the only right path that allows you to maintain health and flourishing appearance.
- Intolerance to some stages of many people, especially the "attack" stage.
- Too high weight loss rate.Dr. Dukan's diet is organized so that the patient of the first days see his results.This is greater, since patients immediately see the results on the scale.Motivates greatly.However, it is important to understand that what they consider a useful effect is actually a reaction of acute body stress.The body begins to lose water intensely.And not only subcutaneous, of which people tend to swell and women in the period before menstruation suffer.But also water from muscle tissue.And this is direct damage to health.
- Dehydration and catastrophic loss of muscle mass. In practice, this becomes a rapid loss of mass and muscle tone.As a result, human physical abilities are reduced, posture disorders, etc.
- The recommendations accept the sweetener.The artificial sweetener, according to many nutritionists, is harmful to health.
Medical restrictions
A brief list of medical contraindications for Ducan's diet.
- Cardiovascular system diseases
- Nephropathy
- Liver pathology
- Increased blood pressure, hypertension
- Bone diseases, spine, joints
- Diseases associated with the reproductive system
- Diabetes
- Adolescent and old age
- Pregnancy and breastfeeding period
- The presence of allergies
- Gastrointestinal tract problems
And this is not all contraindications.Before using Ducan's diet, be sure to consult a doctor.
Negative moments in the Ducan diet approval process
Despite the descriptions of the rainbow of the process in the doctor's books, there are several unpleasant moments that can be found in the Ducan diet approval process.
The low carbohydrate content in food or its complete absence leads to a series of negative phenomena.
- The growth of ketone bodies in the blood, which can cause ceton poisoning
- Without carbohydrates in the diet, acute dehydration of the body occurs, especially muscle tissue
- The body changes rapidly to nutrition with its own tissues, especially muscle
- At the bottom of carbohydrate deficiency, depression and breakdowns can begin
Sing the skin at the waist, in the hands and hips of some patients
People who have approved Ducan's diet often addressed me as a coach in a total or partial way.The main problems they face are the skin fallen at the waist and elsewhere.In addition to other negative consequences associated with a strong decrease in muscle mass.
I think this is a serious defect of Dr. Dukan's diet.Weight loss too fast is the main reason for skin drop.Despite the fact that Dr. Dukan himself affirms that the skin will return to normal sooner or later, it is not enough to live with such apron in the stomach ...
To avoid such a problem, you must perform a special test before the diet.
Dr. Dukan's diet is worth the time spent.However, make sure you don't have contraindications.
Be healthy!And if you decide to use Dukan's diet, do it by conscience and take the matter victorious to the first entry.