Pierre Dukan is a French doctor and worked in general therapy until 1975. This year, however, he met a serious occasion for the first time in his practice. Previously, obesity was treated with a balanced menu, including products with minimal calories. However, the nutritionist approached the treatment from a completely different side. The principles of his diet are based on the use of protein products and have up to four stages that the patients do not increase again.
Dr. Ducan described his more than 20 years of research and improving this diet in the book "I cannot lose weight" in 2000. A detailed book that contains recipes for nutritional courts has been repeatedly reprinted in many countries. After the book has been published, the Pierre Dukan diet spreads and delivers its positive results all over the world. Another interest in the nutrition was Prince William's wedding in Great Britain, whose bride Kate Middleton dropped the weight for the wedding due to the nutritional method of the French nutritionist.
Ducan's diet principle
The principles of the nutrition of the French nutritionist are easy to use, do not require exotic or inaccessible products. This is a protein diet that includes a significant decrease in the number of carbohydrates used. This approach enables you to reach the fats into the body. After diet, there is the possibility to throw up to 5 kg body weight per week. As you can see, the French nutrition is not strict, especially since the last stages aim to consolidate the result. Therefore, they will not increase in weight again after the end of the diet.
The first two phases of the diet aim to build up the body in order to drop the weight and to reduce internal fat. And the last two phases aim to stabilize the power supply system, consolidate the effect and to preserve the result. This distinguishes Dr. Dukan of such protein diets. The last stage is simple and comfortable. It contains all the products required for the body, so that you can follow the principles of the last stage of Dukan's diet all your life. During the entire diet you have to drink at least 1, 5 liters of cleaned simple water a day. If you complement the right nutrition through physical exertion and exercises, daily walks, the results will not arise long and more fertile.
One of the mandatory products, which also includes the French diet, is oat brane that contains oat shells. They are initially necessary for the natural cleaning of the body and the normalization of the work of the stomach intestine tract. Oat branch contains vitamins, minerals and trace elements that are necessary for the body, delete obvious signs of hunger and prevent the absorption of a large amount of fat from food. In this case, your use is very important for the course of the entire diet, oat bran does not replace with wheat bran or oatmeal.
Stadiums of Ducan's diet
As mentioned above, Ducan's diet is a protein or protein. This means that it includes the use of protein food in return for carbohydrates. The entire diet is divided into four stages. In all four stages, it is necessary to eat 1-2 tablespoons of oat brane every day and drink at least 1, 5 liters of simple water during the day.
"Attack"
The duration of the diet must be calculated itself, depending on the number of additional pounds that need to be reset. So if you have excess weight:
- 10-20 kg, the first stage takes 3 to 5 days;
- 20-30 kg-5-7 days;
- 30 and over 7-10 days.
The observation of the first stage of the diet is not recommended for more than 10 days. In the nutrition of the first stage, to which Dr. Ducan's diet belongs to protein food. The following products can be consumed:
- fat -free chicken;
- Fat -free turkey meat;
- Calf liver;
- Lean ham;
- Fish meat;
- Seafood;
- Chicken eggs;
- Molkerei -low -fat dairy products.
From vegetables, onions and garlic, vinegar, spices, salt in small quantities are allowed. Should exclude from nutrition:
The meat of ducks and goose, rabbits and lamb, pork and beef, veal and lamb; Sugar in any kind and food with sugar; Alcohol in any form. The recipients of the dishes can be varied, but it is worth remembering that the first phase is the most difficult, so you have to avoid roasting. You can cook products in a microwave, a slow stove, cooking and cooking.
"Cruise"
The next stage of the diet is based on the change of two food principles - protein and vegetables. The duration of the second stage is also calculated individually. If the weight you have to fall is less or 10 kg, the product change occurs in one day and if more than 10 kg occurs, then in a few days:
- Up to 10 kg: change of proteins/vegetables: 1/1 or 3/3 days;
- Over 10 kg: Change of proteins/vegetables: 5/5 days.
During this phase, the number of oatmeal from the daily oat flock (2-3 tablespoons) increases. Don't forget 1, 5 liters of simple water a day.
Proteinage include the use of all of these products as in the first phase, to which Dr. Dukan's nutrition belongs. But vegetables include the use of all vegetables except:
- Potato;
- Legumes (beans, peas, lentils);
- Avocado;
- Rice and grain.
Vegetables can be fresh, cooked, stew, baked and boiled on fire. Don't fry them in vegetable oil or deep fruit. For a variety of dishes, you can include such products in recipes:
- Spices and sharp pepper;
- Adzhika and ketchup;
- Strength and gelatin;
- Knoblauch and sticks;
- Low -fat cream;
- Cocoa;
- dry wine.
However, all listed products should only be used as a supplement to the main menu. You cannot use more than 1 tablespoon. These products and it is also necessary to select only two products from the list per day.
"Consolidation"
Weight loss occurs in the first two phases. In the third stage, however, the results achieved are consolidated, with body programming for the non -acquisition of new kilograms. The duration of this phase is also calculated individually and depends on how many kg you have dropped in the first two phases of the diet. For every kilogram with thrown away weight, the third stage of diet makes up for 10 days.
The nutrition in the third stage is quite diverse. The number of oat brane chopper should increase to 3-4 tablespoons a day. Don't forget water (at least 1, 5 liters a day). You can use all products from the second and third stage of the diet freely, i. e. H. protein food and vegetables. In addition, you can include in the diet:
- Fruits (except particularly sweet: bananas, grapes, cherries);
- Bread (preferably made of whole grain flour and not more than 2 slices a day);
- Hard cheese (not more than 40-50 g daily);
- Products that contain strength: potatoes, rice, grain, legumes, macaroons with solid varieties (but not more than twice a week).
The fixation phase is quite long. For example, if you have dropped 7 kg of weight, this phase takes about 70 days. Therefore, days are allowed during the third stage of nutrition if you can arrange a kind of vacation in your stomach. This can also be a visit to the festive festival, where you shouldn't refuse everything. The next day after the "vacation", however, protein food should be output.
"Stabilization"
This is the last phase of Dr. Ducan's diet. This phase is pretty easy to follow, it has no restrictions, but only a few recommendations. You continue to eat about 3-4 tablespoons of oat brane and drink at least 1, 5 liters of cleaned water every day. Once a week, they arrange a fasting day - a day exclusively protein food. There are no restrictions on food on all other days. This phase can be observed throughout life because it contains no restrictions and contraindications.
Special instructions
Based on the diet of this diet, it is not superfluous to give several useful tips and instructions that should be followed in all four stages.
Disturbance
If you adhere to this diet like everyone else, none of us are sure of the collapse. If the collapse has occurred for any reason, they don't despair. You can continue to adhere to a diet without starting everything from scratch. However, it is necessary:
- After the day on which the collapse took place, they spend the next four days after the menu of the first stage, d. H. Consume exclusively protein food;
- Increase the amount of water to 2-2, 5 liters per day;
- Give up salt in these four days;
- Increase the time of the daily walks or add physical exercises.
After these four days, you can continue the diet from the phase in which you had a breakdown.
Fatigue and drowsiness
Don't be afraid of the apparent excessive fatigue in the first days of nutrition. Our body begins to produce ketone bodies that cause tiredness and drowsiness. This is absolutely normal, and then the symptoms described pass.
Advantageous substances
As with any other, the body experiences the lack of fats and vitamins during this diet. Therefore, you can use some vegetable oil in salads from fresh vegetables in the second stage of the diet. It is also necessary to buy a complex of vitamins and trace elements.
Contraindications
Diet in pregnant women, women during breastfeeding, people, people, people with chronic diseases, kidney and liver failure, heart disease, musculoskeletal system and joints, young people under the age of 16, are strictly contraindicated.
The advantages of Ducan's diet
Based on the description of the diet, a conclusion can be drawn. Ducan's diet has many advantages.
Security
The diet menu is based on natural products and does not contain chemical components, so it is absolutely safe for the body. In addition, nutrition is not hard and not aggressive, which does not lead to different disorders, both digestion and the nervous system.
Efficiency
The diet delivers a result, even if a person has already tried to lose weight in a different way and saw no results. The Ducan diet is a guaranteed way to lose weight.
motivation
During the first and second stage of nutrition, the kilograms begin to go very quickly, so that this motivates to continue the nutrition in the next phases and thus remedy the results achieved.
Lack of restrictions
The diet has no restrictions in the amount of food, but only in their types. There are also no restrictions on diet. You can eat for dinner if you want or if you have the opportunity to do so.
Diversity
With the products contained in the nutrition menu, you can cook different dishes, even complicated. The recipes include spices, spices, starch or gelatin, sauces. This diet is also suitable for gourms who like to eat deliciously.
simplicity
The diet menu is simple and it is easy to stick to it. You can compose recipes for dishes on the menu yourself. No calculations or long -term calculations of calories are required.
Recipes for Ducan diet
As we saw in the description of the diet stages, a variety of foods are included in the diet. There are no restrictions on the number of benefits from permitted products. Pretty delicious ingredients in the diet enable you to prepare different recipes for many dishes such as salads or watering. Give us an example of some recipes that can be prepared not only on weekdays, but also at a festive festival
Salmon ear
This dish is ideal for the first stage of a diet called "attack" if the products used are limited by protein and protein. All dishes suitable for the first stage can be freely consumed in the subsequent phases of the diet.
You need: a piece of salmon or trout (you can with a bone like a steak), royal shrimp, salt, pepper. Place a piece of salmon or trout in salted boiling water and cook for about 15 minutes. Then add the peeled royal shrimp and the pepper to add plenty of 5-7 minutes. Give the ear a little to remove a piece of salmon or trout, separate from the bone and cut the fish with pieces, throw it back into the ear. It is still worth cooking it with the bone in the ear, the broth is more fragrant from this broth.
Chicken
This dish is also suitable for the first stage, but it is still preferable for the second, as it contains a large number of spices and spices, the addition of the second stage of diet is allowed as a "cruise" for diet.
You need: chicken fillet or chest, milk, water, salt, spices (nutmeg, chilli pepper, turmeric, coriander), soy sauce, garlic. The meat should be soaked in salt lake from milk, water and salt at night. Then dry, switch off the role, coat with spices, garlic and soy sauce. Bake the oven at a temperature of 200 to 220 degrees for about 15 to 20 minutes. Then switch off the oven and let it cool down completely without opening the oven.
In addition to these recipes, you can also prepare various salads from fresh vegetables, chicken and seafood. The first dishes can be prepared on the basis of meat or fish, not to starch vegetables - cabbage, carrots, beets, mushrooms. The second dishes can include all low -fat meat or fish, mushrooms, vegetables (eggplants, zucchini, etc. ). With Ducan's diet, even baking and desserts from low -fat cottage cheese and milk, whole grain flour can be prepared.
As you can see, several recipes for different dishes can be prepared according to the Dukan Diet menu. This power supply system cannot even be referred to as a complete diet. It contains all the necessary principles of the right nutrition that you can adhere to your whole life!