Dyukans diet

The term "diet" in most is associated with hard restrictions on food, a strenuous feeling of hunger and the inability to at least occasionally treat yourself with your favorite delicacies. There is an opinion that all delicious food by definition cannot be useful.

With this opinion, Pierre Ducan, a nutritionist from France, decided to argue with this opinion. He suggested a method of weight loss that gained popularity worldwide thanks to efficiency and, last but not least, the opportunity to eat diverse and delicious. Let us get to know the basic principles of the nutrition of a French doctor.

The essence and principles of the diet Pierre Ducan

Ducan developed and thawed his methodology about patients who were particularly difficult to lose weight and have the result, developed and thawed his methodology. His system is a protein diet with a low carbohydrates, but it is strange that Ducan has given up the usual rules that are characteristic of this type of nutrition. He laid the following basic principles as the basis of the created circuit:

• "No" food restrictions. Long lists with prohibited products are withdrawn from a diet and lead to frequent relationships. For his diet, Ducan has developed a list of hundreds of permissible products that are combined with each other and can prepare trusted dishes from them.
• "No" restrictions on calorie content. The French nutritionist noticed that the restriction of the daily calorie content works as long as a person observes a diet. Return to the usual diet reduces all efforts to zero. Therefore, instead of restrictions, it is better not to use the products that accumulate additional calories.
• Nutrition and sport. The neglect of physical activity leads to a well -known "plateau effect" when the weight reaches and freezes a certain point. To prevent this, it is extremely necessary to introduce regular physical activity. It is not necessary to tear yourself up in the gym and run marathons. Ducan offers to take at least daily exercises, mild gymnastics and long walks.

• Secret ingredient. During the development of his system, Ducan noticed the valuable properties of wheat brane. Since then, Bran has been an important part of nutrition nutrition. You not only have a high nutritional value, but also clean the digestive tract of through -digestion products.

Ducan's diet consists of several stages (phase). Each of them has their own properties and their own duration and is responsible for certain processes that take place in the body. In order to maintain the necessary effectiveness, Ducan clearly recommends the recommendations in every phase of nutrition.

It is important to pay attention to the preparation for nutrition. Since the protein nutrition can have a negative impact on health, you should definitely consult with specialists before starting nutrition and undergo an exam. If there are no violations and the state of health enables them to eat with a diet, it is recommended to carry out tests regularly and to monitor the work of the liver and kidneys as well as cholesterol in the blood.

The main advantages and disadvantages

In contrast to similar power supply systems, Ducan's diet has important advantages:

• It is not necessary to observe the daily calorie volume, to weigh products, to calculate the size of the parts.
• Many products are allowed from which a delicious and diverse menu is preserved.
• The large volume of the protein maintains the feeling of saturation for a long time, protects against the loss of muscle mass and helps to maintain the elasticity of the body.
• A long and well thought -out time at the end of the nutrition to maintain the results achieved without any problems;
• The lack of a ban on sugar replacement products also only enables desserts to prepare, which prevents passports and the desire to sweeten the dishes with ordinary sugar.
• Subject to all recommendations, the weight and volume are stable.

The disadvantages of Ducan's diet for weight loss should also be mentioned:

• The protein is used in significant quantities and affects the condition of the liver, kidney and blood vessels negative.
• The diet of Dukan's diet is limited towards protein feed to maintain the necessary minerals and vitamins;
• The transition to a new power supply system can be accompanied by side effects such as weakness, dizziness, concentration, headaches.
• A small amount of fiber creates problems such as flatulence, constipation, violation of the microflora of the stomach intestine tract.

In order to minimize negative points, you should take care of vitamin mineral additive, high-quality fiber (Bran) and not analyze in time and advise with a doctor.

Ducan diet phases

Ducan's diet consists of a phase attack, change, fixation, stabilization.

• Attack. The first and phase aims to activate metabolic processes in the body. As a result of the attack phase, the metabolism is activated from day one. During the attack, it can only eat protein products. The stage takes 2 days to a week.
• Change. This phase is otherwise referred to as the "cruise", it includes the change of protein days of days of days to proteins and carbohydrates. The menu adds green and vegetables with the exception of strength. The Ducan itself looks at the ideal diagram The change "one -to -one" day of protein food with the day of protein carbohydrate day. The cruise level takes up to the desired weight.

• Consolidation or consolidation. The most important phase in which you can maintain the reduced weight and not win any lost kilograms. The duration is calculated based on the number of kilograms that are lost in the stages of attack and change, multiplied by ten. For example, if you lose weight by 15 kg, it is 150 days after the rules for consolidation. The long new products are added: cheese, fruits, slow carbohydrates (whole grain bread), strength -containing vegetables. It is no longer necessary to change days, but the menu must be a protein day during the week.
• Stabilization. The last 4 phase lasts all his life, but it will not be difficult to watch it after passing the first three stages. This is no longer a diet, but only a number of recommendations for the right nutrition. Drink enough water every day, refuse fast food and sugar and consume 3 tablespoons. Oat branch every day and once a week to arrange protein nutrition as in the phase of the attack.

The total duration of all states of Ducan diet depends on the original weight and the desired result. The duration of the diet can be calculated in special pocket computers.

Which products are allowed?

Previously, it was said that the list of Pierre Ducan included 100 products, of which 72 products, the protein, 28 others, had approved consumption. You can find the full list on websites dedicated to nutrition and in the book by Dr. Dukan "I can't lose weight". He looks like this:

• Meat, fish, poultry, seafood;
• Milk and dairy products;
• Eggs;
• Vegetables;
• Additional products - fruit, cheese, whole grain bread and pasta, spices, herbs, muesli;
• Drinks - water, tea, coffee, chicorée.

Approximately menu of the Ducan diet for a week

The menu for every day in Ducan's diet differs depending on the phase. The approximate menu for each of the steps is specified in the table. Recipes for different days are easy to find on the Internet.

	attack	Change	fixing	stabilization
Day 1	Hut cheese with bran; Cooked Türkiye; Crab salad with yogurt; Baked fish.	The menu is attack	Cooked eggs, yogurt with bran; Ear, vegetable salad; Kefir with bread; Chicken with vegetables.	All dishes of permitted products + industry
Day 2	Hamlet with ham; Beef balls; Yogurt with bran; Korbrolle.	Eggs with tomatoes; Kefir, Bran; Vegetable salad, cooked fish; Yogurt; steamed chicken with zucchini;	Syrniki; Chicken fillet in the oven with cheese, vegetable salad; Window Sandwiches, Kefir, Kleie; Tuna with tomatoes, bread.	All dishes of permitted products + industry
Day 3	Hut cheese with bran; Tuna doses; Kefir; Chicken kebabs;	The menu is attack	Cheese omelet, yogurt with bran; Grill vegetables and chicken wings; Apple, handful of nuts; Cottage Cheese Casserole, Carrot Salad.	All dishes of permitted products + industry
Day 4	Hamlet with ham; Damped chicken schnitzel; Yogurt with bran; Baked salmon.	Vegetable salad, cooked eggs; Baked chicken with mushrooms; Kefir and Bran; Crable salad with Gover.	Cooked eggs, cottage cheese with bran; Cooked potatoes with fish, green; Kefir, cheese -sandwich; Indian steamed with vegetables.	All dishes of permitted products + industry
Day 5	Chicken paste; Crab salad with sour cream; Kefir with Bran; Cooked eggs.	The menu is attack	Cheesecake, yogurt with bran; Chicken kebabs, vegetable salad; Pear, kefir; Seafood salad.	All dishes of permitted products + industry
Day 6	Quark with bran; Egg broth; Yogurt; Steam fish schnitzel.	Mushroom omelett, Kleie; Vegetable soup with chicken; Cottage cheese; Fish schnitzel with a side dish made of steamed vegetables.	Kefir with bran, sandwich with cheese and ham; Noodles with seafood; Apple, yogurt; Julienne Chicken with mushrooms.	All dishes of permitted products + industry
Day 7	Yogurt with bran; Eggs filled with tuna; Kefir; Baked chicken fillet.	The menu is attack	The menu is attack	The menu is attack

With the help of the table you can easily leave the menu every day of every phase of the Dukan diet. Follow the rules that pay attention to your health and the diet will not harm you. You acquire healthy eating habits and keep your harmony for many years.