This nutrition expert has become the name of the household: I am sitting on Dukan, at least one of our friends or we have said such words.It is not surprising that Pierre Ducan has researched (and continues to research) the patient's eating habits for 25 years and develops the author's method to lose weight.After releasing the book, I could not lose weight, not only his patients talked about him, but also everyone who dreamed became slimmer.And this, we will be honest, almost everything.In addition to a systematic and easy -to -understand approach, some books, more than 500 recipes, the doctor's diet have become popular thanks to the personal interacting online training program.The key is that anytime you will be supported by nutrition experts (including Dukan), I have fixed the program, from all kinds of nights to the refrigerator.
The stages of the diet
Unlike many cunning diets, where GAM and calories need to be considered, select foods in color, freeze with a fork at the precision mouth 17.59 or reproduce protein from carbohydrates, Pierre Ducan divides the entire process of achieved and preserved the desired weight in 4 stages.Two abbreviations for the purpose of losing additional pounds, the next two - when fixing the results.An important detail is the daily consumption of oatmeal bran.They swell, causing saturation, as well as speeding up metabolism.
Attack: fast weight loss. Ducan is classified against hunger.Therefore, even in the most difficult period, there is an opportunity to choose from 72 products.They are all rich in protein that stimulates the process of weight loss.Moreover, the fat is burned, and the muscles are still intact.
Duration: 2 - 7 days
Losing weight: 1.5 - 4 kg
Number of oat bran: 1.5 tablespoons.l.
Physical activity: 20 minutes.everyday
Alternating: gradually achievement of the right weight. The process of losing weight slows down a bit, but does not stop.28 vegetables are added to the protein.Ducan recommends that you eat, alternately daily protein (BB) and protein can be eaten (Bo).
Duration: 7 days for each kg more kg
Losing weight: average 1 kg per week
Number of oat bran: 2 tablespoons.l.
Physical activity: 30 minutes.everyday
Consolidation: Addiction to new food mode to avoid Yo-yo effects. You have achieved goals, but your body wants to return the lost kilograms.To be in the winners, you need this stage.Gradually put the rest of the products (flour, fruit, cheese) on the menu and not even refuse their festive parties.To ensure herself with sharp fluctuations in weight, Dukan introduces pure protein on Thursday.
Duration: 10 days per kg lost
Number of oat bran: 2.5 tablespoons.l.
Physical activity: 25 minutes.everyday
Stable: We eat what we want, but we follow three rules. Finally, you can buy everything, but throughout your life is necessary: 1. Every Thursday has only protein.2. To refuse the elevator and walk every day for 20 minutes.3. Dright three tablespoons of oatmeal daily.
Duration: all his life
Number of oat bran: 3 tablespoons.l.
Physical activity: 20 minutes.everyday
As you realize, Ducan not only comes to nutrition, but also with physical efforts, however, it is inevitable.Walk from 20 to 30 minutes a day - no failure.Other types of cardiovascular loads are still your will.
100 allowed products
The list of products is allowed by Ducan method, depending on the stage, from 72 to 100 products.There is no such happiness in any diet.72 contains protein of lean meat, poultry and fish, seafood, chicken eggs, dairy products with 0% fat content without additives and sweeteners plus vegetable protein (tofu or oat bran).In the second phase, 28 vegetables were added: Zucchini, artichoke, eggplant, any cabbage, green beans, carrots, cucumbers, tomatoes, radish, radish, spinach, pumpkin, etc.
Contraindications
Among the unconditional contraindications to Ducan's diet, hypertension, gastrointestinal diseases and kidneys, atherosclerosis, strict vegetarian diet, children and young people are assigned.Precautions should be treated with diabetes, allergies are prone to depression and those who have work related to increased concentration (drivers, doctors).Pregnant women are waiting for a child or breastfeeding, you can observe Ducan's diet, if you perform the third stage as a basis, eliminate the fifth protein and add a piece of fruit/fruit to the daily menu.
If you fall out
If you have violated the program (not excluded at the night before the new year marathon race), do the following: Spend a few days (no more) for protein;Increase water consumption to 2 liters a day and limit the consumption of salt so that the liquid is not delayed in the body;sleep more;Walk an hour a day.
Criticize
Pierre Dukan's diet is often criticized, in particular, colleagues in the seminar.Therefore, nutritionist Jean-Michelle Cohen convinced the court that a protein diet can cause heart disease and breast diseases.Now the opponent should pay Cohen more than a few thousand dollars.The author of Latering Bible, Zhenny de Jonkier, considers the lack of hunger as the only advantage of the Dukan system.Another nutritionist, Katrin Lefevr, is sure that the dominance of protein, especially in the attack, will not overcome without consequences for the kidneys.The first diet diet association of Ducan on the list of the worst diets.According to experts (nutritional, environmental and labor safety agency), such a diet may violate metabolism, cholesterol levels, due to cardiovascular complications, kidney and rectum problems will occur.Therefore, we remind you: Before adjusting the weight with a diet, please consult a qualified expert.