This nutritional physiologist's last name was the name of the household: "I'm sitting on Dukan," said at least one of our friends or ourselves such words.No wonder Pierre Ducan has studied (and continues to study) the food habits of his patients for 25 years and developed the author's method of weight loss.After the publication of the book "I can't lose weight," not only talked to his patients about him, but also everyone who dreams of becoming slimmer.And we will be honest, almost everything.In addition to a systematic and understandable approach, more books, more than 500 recipes, the doctor's diet has gained popularity thanks to the program for individual interactive online coaching.The bottom line is that you will be supported by nutritionists at all times (including Dukan myself), I correct the program, from night sorting to the refrigerator.
Phases of the diet
Unlike many cunning diets, where grams and calories are to be considered, choose food by color, freeze with a fork at the mouth of exactly 17.59 or racial proteins from carbohydrates, shared Pierre Ducan the whole process of achieving and maintaining the desired weight of 4 stages.Two initials are aimed at the loss of extra pounds, the next two - when fixing the result.An important detail is the daily consumption of oatmeal.They swell up and cause a sense of saturation as well as speed up the process of metabolism.
Attack: Quick weight loss. Ducan is categorically against hunger.Therefore, even in the most difficult period, there is an opportunity to choose between 72 products.All of them are rich in proteins that stimulate the process of losing weight.In addition, fat is burned and the muscles remain intact.
Duration: 2 - 7 days
Weight Loss: 1.5 - 4 kg
The amount of oatmeal: 1.5 tbsp.L.
Physical activity: 20 min.per.day
Alternation: Gradually achieving the right weight. The weight loss process slows down a bit but does not stop.28 types of vegetables are added to proteins.Ducan recommends eating, alternating pure protein days (BB) and protein-vegetable (BO).
Duration: 7 days for each additional kg
Weight loss: an average of 1 kg per week
Number of oatmeal: 2 tbsp.L.
Physical activity: 30 min.per.day
Consolidation: Dependence on the new food regime to avoid the yo-yo effect. You have reached the target, but the body will return the lost kilograms.To stay in the winners you need this step.Return gradually the rest of the products (flour, fruit, cheese) to the menu and don't even deny festive parties.To insure yourself with sharp fluctuations in weight, Dukan introduces clean protein on Thursday.
Duration: 10 days for each lost kilogram
The amount of oatmeal: 2.5 tbsp.L.
Physical activity: 25 min.per.day
Stabilization: We eat what we want, but we follow the three rules. Finally, you can afford everything, but throughout your life it is necessary: 1. Every Thursday there are only proteins.2. To refuse the elevator and go every day for 20 minutes.3rd Drubert Three tablespoons of oatmeal daily.
Duration: all his life
Number of oatmeal: 3 tbsp.L.
Physical activity: 20 min.per.day
As you have noticed, Ducan is paying attention not only to nutrition but also with physical exertion, though very unkreal.Hiking from 20 to 30 minutes a day - without failure.Other types of cardio loads remain in your discretion.
100 allowed products
The list of permitted products according to the Ducan method, depending on the stage, has from 72 to 100 products.There is no such happiness in any diet.72 containing product protein is lean meat, poultry and fish, seafood, chicken eggs, dairy products with a fat content of 0% without additives and sweeteners plus plant proteins (tofu or oatmeal).On the second step, 28 types of vegetables are added: zucchini, artichokes, eggplant, any cabbage, green beans, carrots, cucumbers, tomatoes, radishes, beets, spinach, pumpkin, etc. Mushrooms and soy are also included.
Contraindications
Among the unconditional contraindications with Ducan's diet, hypertension, gastrointestinal diseases and kidneys, atherosclerosis, strict vegetarianism, children and youth are indicated.Caution should be treated with diabetes, allergies prone to depression and people whose work is associated with increased concentration (drivers, doctors).Women who are planning pregnancy are waiting for a child or breastfeeding, you can observe Ducan's diet if you take the third phase as a basis, exclude protein on Thursday and add some of the fruits/berries to the daily menu.
If you fell off
If you have violated the program (which is not excluded on the threshold of the New Year's marathon), do the following: By a few days (no more) to the proteins;Increase water consumption to 2 liters per liter.Day and limit the consumption of salt so that the fluid does not delay in the body;sleep more;Go one hour a day.
Criticism
Diet for Pierre Dukan is often criticized, especially colleagues in the workshop.So nutritionist Jean-Michelle Cohen convinced the court that the protein can cause heart disease and breast diseases.Now the opponent has to pay Cohen more than a few thousand dollars.The author of the book "Bible about Literation", Zhenny de Jonkier, considers the lack of a sense of hunger the only benefit of the Dukan system.Another nutrition physiologist, Katrin Lefevr, is sure that overlings of proteins, especially during the attack, will not pass without any consequences for the kidneys.The Association of Dietetics put diet to Ducan the first on the list of the worst diets.According to experts (nutritional safety agency, the environment and labor), such a diet may violate the metabolism process, the level of cholesterol, as a result of the heart -vessel complications, kidney problems and rectum will occur.Therefore, we remind you: Before adjusting the weight with diets, contact a qualified specialist.