French Nourishing Pierre Dukan diet is probably one of the most popular diets in our country and in the world.Pierre Dukan's diet was invented in the late 90's, Pierre Dukan's diet immediately gained the love and confidence of hundreds of thousands of followers around the world.The essence of the Dukan diet is simple: as few carbohydrates as possible, as much protein as possible.The author of the Dukan diet focused on the diet of a primitive hunter and collector.According to Peter Dukan, our body and especially its main nutrients have not changed since the main source of food was plants and food roots that women have collected and animal meat that men have mined.But sugar, white flour and other products that form the basis of a modern human diet were alien to the primitive ancestor.And now, when we go on a normal diet, we get fat, get fat and get sick.Pierre Dukan's diet is built so that the diet is "naturally" and thereby force the body to remember the time when the muscles were strong, and the fat layer was thin.
The beginning of the Dukan diet
The basis of the Dukan diet is four stages.Two of them are configured to lose weight, avoiding the so-called "Yo-Yo effect" when weighed on diet.Moreover, it is believed that the weight between the two phases should be stabilized in the middle.Where should we start with the Dukan diet?The easiest way is from the first stage, which takes two to seven days.
Despite this;Its short duration, the first stage of the Dukan diet, the attack caused by the SO, is very effective: after that, after losing 4 kg of excess weight.
Then follow the second stage, the alternative, the longer, the aim of which is to stabilize the weight.If everything goes right, in the second stage of the Dukan diet, about one kilo is lost a week.The duration of this stage is calculated individually, depending on how excess weight a person wants to lose with the help of a Dukan diet.
The third phase of the Dukan diet is aimed at fixing the result.Its duration is calculated according to simple formula: 10 days of diet each kilo has fallen.Let's say if 10 pounds fell, the third stage will last 100 days.
After the third phase, the last stage of the Dukan diet begins, the fourth stage that lasts throughout life.But don't be afraid: In the fourth stage of the diet, you have to return to the tough kit for products only one day a week.The rest of the time, only daily it is important to eat oatmeal, drink enough water and walk at least 20 minutes every day.
According to the Dukan Valley, as a result of the "reprograms" using the attack, the body causes protein use, not carbohydrates as the basis of energy.In addition, during all stages of the Dukan diet, a person comes with the most appropriate weight and size of the body - an individual norm that is best suited for his or her lifestyle, height, age and other parameters.
Dukan diet stages
So,The first stage of the Dukan diet- Attack - Allows you to see the first results of the diet a few days after its start.During the attack it is important to use 1.5 tablespoons of oatmeal porridge a day, for at least half an hour to walk on foot and make sure you drink 1.5-2 liters of water.As for the products that may be eaten in the first stage of the Dukan diet, protein foods are the basis.Protein products that have low fat and carbohydrates can be consumed in an almost unlimited amount.Also, in the first stage of the Dukan diet, it is permissible to consume products that do not contain protein, but in which there are almost no carbohydrates and fats - first of all, these are different drinks.During the first phase of the Dukan diet, 72 products with high protein content are allowed: such a wide variety of products allow you to make a diet comfortable for almost any person, not even tolerating food restrictions.
The second stage of the Dukan Valley diet, "Alternative", must stabilize the result.At this point, vegetables are added to protein products (except for those who contain starch - for example, potatoes, corn).Both vegetables, as well as high protein content, can be eaten in almost unlimited quantities, most importantly, observe the principle of alternation: one day eat exclusively protein products, in the other - protein with vegetables.You need to eat oatmeal daily - at this point two tablespoons are already in day.In general, in the diet of Dukan oatmeal - one of the main products.There are plenty of protein in oat bran, they promote the feeling of healing, are useful for the heart and also stimulate bowel movement.In the second stage of the diet, it is also important to drink two liters of clean water daily and spend at least half an hour a day.ForThe third stage of the dietYou can eat unlimited amount of protein and vegetables, you can also add some fruits and dairy products.Here are the basic rules of the third stage of the Dukan diet:
- You can eat fruits, except for bananas, grapes, cherries, dried fruits and nuts;
- You can eat two slices of rye every day, as well as 40 g of solid cheese;
- You can eat pasta twice a week with tomato sauce, 225 g slices, lentils, beans and potatoes (all without oil);
- You can include sheep, pork and bacon several times a week.
Recall that the duration of this phase of the Dukan diet depends on how excess weight has fallen into the process: each lost kilogram "spends" diet for 10 days.
The fourth stage of the Dukan dietThis involves the return of ordinary nutrition, but there are some rules that must follow those who do not want to lose the results.Here are the rules of the fourth stage of the Dukan diet:
- One day a week is just protein food;
- Drink at least two liters of water daily;
- Walk daily for at least 20 minutes;
- There are three spoons of oat bran every day.
Dukan Diet: Products and Recipes
The list of products allowed for Ducan Diet is quite wide and varied to connect the full and rich menu.In fact, the menu is quite diverse every day with the Dukan diet.
So in the first stage of the Dukan diet, the products allowed are as follows:
- lean beef, veal, rabbit;
- chicken and turkey, without skin;
- Lean ham;
- liver liver, chicken;
- any fish: cooked, grill or steam
- any cancer and molluscs;
- up to two eggs a day;
- Low dairy products, natural yogurts;
- Sugar substitutes, vinegar, spices, spices, garlic, onions, rods, salt (in small quantities), lemon juice (like additives), mustard.
The permitted products of the Second Phase of Ducan's Diet Are the Same As the FIRST, Plus Vegetables are Added: Artichoke, Asparagus, Eggplant, Turnorip, Broccoli, Cabbage (Red, Colorored.Or brussel), Celery, Chicory, Zucchini, Cucumber, Grens, Beans, Onions, Mushrooms, Onions, Pepper, Pumpkin, Radish.Leaf salads, sour, soy beans, spinach.
Dukan diet recipes are usually quite simple: the main rule as possible with carbohydrates and sugars and as much protein and vegetables as possible.So you can modernize the usual recipes, make new ones or get ready -made things that are enough on the net.
How to calculate the weight of a ducane diet
What to calculate the weight with a ducan diet, you can use a simple formula: In order to lose the first 5kg, you need 2 days attack, 15 days of alternative and 50 - fix.Each subsequent 5kg add 1 day of the attack, 35 - alternative and another 50 - fixation.Of course, these recommendations for weight calculation are likely and depend on the individual characteristics of the body.
Who does not fit the Dukan diet
The Dukan diet has its own contraindications.So adhering to this nutrition plan is not recommended for those who have: kidney disease, liver, metabolic disorders, gout.Also, the Dukan diet is not suitable for pregnant and nursing women and for those who have not yet been 18 years old.