French nutritionist Pierre Dukan's diet is probably one of the most popular diets in our country and the world.Pierre Dukan's diet was invented in the late last century, and Pierre Dukan's diet immediately won the love and trust of thousands of believers around the world.The essence of the Dukan diet is simple: As few carbohydrates as possible, as much protein as possible.The author of Ducan Diet focuses on the diet of original hunters and collectors.According to Peter Dukan, our bodies, especially his need for basic nutrients, has not changed since then, when the main sources of food were herbs collected by women and edible roots, while the animal meat mined by men has not changed.However, sugar, white flour and other products that form the basis of modern people's diet are not familiar with the original ancestors.Now, when we switch to the usual diet, we increase fat, fat and get sick.Pierre Dukan's diet is built in a way that makes the diet "natural", thus forcing the body to recall the days when muscles are strong, while the fat layer is thin.
The beginning of Dukan's diet
The foundation of Dukan's diet is four stages.Two of them are configured to lose weight, two to prevent the so-called "yo-yo effect" when the weight drops when the diet returns.Furthermore, it is assumed that the intermediate weight already exists between the two stages should be stable.Where to start Dukan’s diet?The easiest way is to start with the first phase, which takes two to seven days.
Although; its short duration is the first phase of the Dukan diet, known as SO, it is very effective: after it, it weighs up to 4 kg.
Then follow the second phase, alternating, longer, with the aim of stabilizing weight loss.If all goes well, in the second phase of the Dukan diet, you lose about one kilogram per week.The duration of this phase is calculated separately, depending on how much weight a person wants to lose with the help of a Dukan diet.
The third phase of the Dukan diet is designed to fix the results achieved.Its duration is calculated based on a simple formula: 10 days per kilogram of diet.Say, if 10 kg is dropped, the third phase will last for 100 days.
After the third phase, the final stage of Dukan's diet begins, the fourth phase that lasts for a lifetime.But don't be afraid: In the fourth phase of your diet, you only need to return to a strict set of products one day by day.For the rest of the time, it is important to eat only oat bran every day, drink enough water, and walk at least 20 minutes a day.
According to the Ducan field, the “reprogramming” that occurs due to the use of attacks causes the body to use proteins rather than carbohydrates as the basis of energy.Furthermore, at all stages of the Dukan diet, a person reaches the most appropriate weight and size - an individual norm that best suits his lifestyle, height, age and other parameters.
The stage of Dukan diet
so,The first phase of Dukan diet- Attack - Allows you to see the first result of your diet a few days after the start.During the attack, it is important to use 1.5 tablespoons of oatmeal every day, walk at least half an hour a day, and make sure to drink 1.5-2 liters of water.As for the products that can be eaten in the first stage of the Dukan diet, the basis is protein food.Low-fat and carbohydrate protein products can be consumed in almost unlimited amounts.Again, during the first phase of the Dukan diet, it can consume products that do not contain protein, but have few carbohydrates and fats - first, of course, these are all kinds of beverages.During the first phase of the Dukan diet, 72 products with high protein content are allowed: various products like this allow you to make almost anyone’s diet comfortable and even tolerate food restrictions.
The second phase of Dukanchang diet, "alternate", the results must be stabilized.At this stage, add vegetables to protein products (except products that contain starch - for example, potatoes, corn).Vegetables and products with high protein content can be consumed almost unlimited, and most importantly, observe the principle of alternation: the next day, eat protein products only in the second protein.It is still necessary to eat oatmeal every day - at this stage, there are already two tablespoons per day.Usually, in the diet of Dukan oatmeal - one of the main products.Oat bran has a lot of protein, they help keep your stomach full, are useful for the heart, and also stimulate intestinal movement.In the second phase of the diet, it is also important to drink up to two liters of water every day, and it is also important to have at least half an hour a day.periodThe third stage of dietYou can eat unlimited amounts of protein and vegetables, and add some fruits and dairy products.This is the basic rules of the third stage of Dukan diet:
- You can eat fruits in addition to bananas, grapes, cherries, dried fruits and nuts;
- You can eat two slices of rye bread every day, and 40 grams of solid cheese;
- Twice a week you can eat pasta with tomato sauce, 225g pieces, lentils, beans and potatoes (all without oil);
- Several times a week you can add lamb, pork and bacon to your diet.
We remind you that the duration of this phase of the Dukan diet depends on how much weight a person loses during the process: 10 days of the “cost” diet per kilogram.
The fourth stage of Dukan dietThis means the usual nutrition type is restored, but those who don’t want to lose grades should follow certain rules.Here are the rules of the fourth stage of Dukan diet:
- One day of the week, there are only protein foods;
- Drink at least two liters of water a day;
- Walk for at least 20 minutes a day;
- Three tablespoons of oat bran are available every day.
Dyukan's Diet: Products and Recipes
The list of products allowed by Dukan Diet is very broad and varied, combining a complete and rich menu.In fact, the menus for Dukan Diet are very diverse every day.
Therefore, during the first phase of the Dukan diet, the products allowed are as follows:
- Slim beef, veal, rabbit;
- Chicken and turkey, no skin;
- Skinny ham;
- liver, chicken;
- Any fish: Boil, roast or steam
- Crustaceans and molluscs;
- Up to two eggs per day;
- Low-fat dairy products, natural yogurt;
- Sugar substitutes, vinegar, spices, seasonings, garlic, onion, sticks, salt (small amounts), lemon juice (such as additives), mustard.
The permitted products of the second phase of Ducan’s diet are the same as at the first, plus vegetables are added: artichoke, asparagus, eggplant, tomato, turnip, broccoli, cabbage (white, red, colored or brussel), celery, chicory, zucchini, cucumber, greens, beans, onions, mushrooms, onions, pepper, pumpkin, radi.
Usually, the recipe for the Dukan diet is very simple: the main rules are carbohydrates and sugar, as well as as much protein and vegetables as possible.So you can modernize your usual recipes, make new recipes or prepare recipes, which is enough on the web.
How to calculate the weight of Dukan's diet
The contents of weight can be calculated using the Dukan diet, you can use a simple formula: In order to lose the first 5 kg, you need 2 days of attack, 15 days of alternation and 50 fixed-fixed.The subsequent 5 kg increased by 1 day attack, 35 alternating and 50 fixed.Of course, these recommendations for calculating weights are approximate and depend on individual characteristics of the body.
Who doesn't fit in Dukan's diet
Dyukan's diet has its own contraindications.Therefore, it is not recommended to comply with this food plan for people with kidney disease, liver, metabolic disease, gout.Similarly, Dukan's diet is not suitable for pregnant and breastfeeding women, as well as women under 18 years of age.