The famous power system developed by the French nutrition physiologist Pierre Dukan has become one of the most popular diets in the world.The essence of Ducan's diet is a sharp decrease in carbohydrates that force the body to actively use calories.
The essence of Ducan's diet
The advantage of Pierre Dukan's diet over others is that she does not order to count calories and keep a diet.Dukan doesn't even limit to eat.The most important thing is to withstand the four stages of the diet.On two initials, weight loss, the final - attachment and a smooth exit from the diet occur.
Mandatory element - Inclusion of oatmeal in the diet that creates a feeling of saturation and helps speed up metabolism.Dr.Ducan also recommends that it is also considered to be given 20-30 minutes a day with physical exertion, which is also considered regular walk.
Phases of Ducan's diet
1. Attack
At this step, the body quickly gets rid of extra pounds.According to the recognition, the attack is the most difficult period the subsequent stages can withstand much easier.The essence of the attack is not in hunger: there is, but a strictly defined set of products that separate content with high protein content, allowing to lose weight without loss of muscle mass.
The scene lasts from 2 to 7 days.The list of permitted products has more than 70 items and don't forget Bran!
2. Alternation
At this step, carbohydrates are added to the menu.But this doesn't mean it's time to celebrate the victory with your favorite cakes.Pierre Dukan recommends carbohydrates from vegetables: You can eat anyone other than starch contained.
Alternation involves replacing each other with pure protein and protein-vegetable days.The duration of the scene is calculated by the formula: 7 days per day.Extra kilogram weight.
3. Fixing
A very important step that avoids the return of lost kilograms.The menu should be gradually expanded, but observes a clean protein day a week.Multiply the number of lost kilograms by ten - so many consolidation will last.
4. Stabilization
Finally, you can return to the usual menu.There are only three restrictions: a clean protein day once a week, 20 minutes of physical activity and three tablespoons of oatconnit a day.Compliance with these rules throughout life, according to Pierre Dukan, is insured by the return of lost weight.
Ducan diet recipes
Attack: Bread on Dukan
150 g of soft cottage cheese
2 -3 eggs
4 tbsp
4 tablespoons gluten
1 tablespoon oil
1 teaspoon baking powder
Mix all the ingredients, shape bread and bake in the oven until cooked at a temperature of 180 degrees.
Alternation: Spicy eggplant salad
2 - 3 eggplant
1 red onion
400 -500 g of tomatoes
A bunch of parsley
2 tablespoons apple cider vinegar
0.5 teaspoon salt
1 tablespoon sugar replacement
garlic
1 tablespoon vegetable oil
Black pepper
We pierce eggplant in several places with a fork and bake completely in the oven at 180 degrees 30 and minus 40 minutes.
We cut onions in half rings, adding sucrotor, salt and apple cider vinegar.Pour a glass of boiling water and let it lower in this marinade.
When the aubergines are ready, we clean them from the skin and cut them with large cubes.Add chopped tomatoes and finely chopped parsley.
We drain the water from the onion and add it to the salad.We spice up the salad with a tablespoon of vegetable oil.
Clean protein day: stuffed squid
6 carcasses of octopus
1 onion
4 boiled eggs
8 crab bar
100 g of mushrooms
salt, pepper to taste
Turn mushrooms and onions until cooked, transfer to a bowl, add chopped sticks and eggs.Salt, pepper, mix everything.We fill the purified and washed squid with the resulting chopped meat, attaching the edges with a toothpick.
We put in the mold, pour milk, as we before -added salt, pepper, dill.Milk should half dense octopus.We put the mold in the oven, preheated to 180 degrees for 10 minutes.Then we turn octopus and send to the oven for another 10 minutes.
Table with allowed products for Ducan Diet
Meat:
Beef fillet, beef, beef mowing, steak, rabbit, games, calf liver, calf buds, stroke, low -fat ham without skin, basturma.
Bird:
Chicken, turkey, cesard, ham from turkey, chicken ham, quail, chicken liver.
Fish:
Cod, wk, a palatus, a dorada, kefal, flounder, sea perhe, picks, putassa, salmon crab, tuna, mackerel, sardine, slope, burbot, carp, sturgeon, sprat, trout, catfish, herring.
Fish and seafood:
Squid, crab, trumpet player, sea scallop, shrimp, lobster, karakatitsa, harbor tile, oysters, sea urchins, clams.
Plant protein:
Havrekli, Tofu.
Dairy products:
Small cottage cheese, low -fat yogurt without sugar, milk low -fat, fat -fat melted cheese, kefir.
Egg:
Chicken, quail.
Vegetables (starting from the alternating):
Cucumbers, tomatoes, radishes, eggplant, artichoke, salad, carrots, onions, onions, kolrabi, cabbage, zucchini, broccoli, Brussels sprouts, rhubarb, pumpkin, spinach, endive, green beans, chicory, turn, span, pepper, soy, mushrooms.
Who is contraindicated in Ducan's diet?
Like any power restriction, Ducan's diet has contraindications.
You should certainly not observe the diet of Pierre Dukan if you have hypertension, kidney disease or gastrointestinal channel, atherosclerosis.In any case, before starting a diet, contact a doctor.You are unlikely to become friends with Ducan's diet if you adhere to a strict vegetarian diet.
It is better to give up a diet if you have a tendency for depression, allergies or diabetes, menstrual irregularities.
What should I do if you broke the diet?
If you violated the recommendations of Pierre Dukan, try to do the next two days pure protein and limit salt consumption.Be sure to follow the drinking scheme (about 2 liters of water per day) to avoid fluid storage in the body.Don't worry!Make sure you have the opportunity to get enough sleep and go more in the fresh air.
What is the risk of Ducan's diet?
Diet Pierre Dukan failed to avoid criticism.Like other protein, it can, according to some doctors, increase the risk of heart, liver and kidney disease, disrupt metabolism, increase cholesterol.Repeatedly, Ducan's diet in Ratings appeared as one of the most dangerous.We remind you: Before you decide to observe Duukan's diet, consult your doctor!