Of all the well -known energy systems, Ducan's diet is probably one of the most notable.
On the one hand, the popularity of this diet is the result of good marketing and advertising."Five million French cannot be wrong!"says the slogan of the doctor's books.On the other hand, D -Rukan's diet really deserves a lot of attention due to high efficiency and real patient care.
Particularly concerned about the bribe for the long -term results of the result and the stability of the weight achieved as a result of adherence to the diet.
Ducan diet.Stage 1 - Attack
Dukan's diet always begins at this stage, regardless of the duration and number of extra pounds.D -Rukan himself calls this stage of pure proteins.
A feature of the Attack stage is the use of extremely protein products on the list.At this stage, only such products as low -fat meat, poultry, fish, eggs, low fat dairy products can be consumed.All of these products can be sprinkled in abundance with spices and spices, use lemon juice, onions, asparagus, vinegar, pine seeds, garlic, parsley, aromatic herbs, mustard.You can only salt food in the most minimal quantities.If you are prone to edema, it is better to completely abandon the salt.
The duration of the first stage of Dukan's diet is usually 2 to 7 days.In extreme cases, up to 10 days.
Another important feature of the Attack stage is that every number of products can eat as often as you want.That is, there is no limit to the volume of food and the frequency of nutrition.You can eat literally on the landfill.
List of Products for the "Attack" scene
- Low fat meat: beef, veal, rider.(Pork and lamb are prohibited).
- Orantal: beef liver, calf liver, liver bird, tongue.
- Fish: oily varieties with bluish skin (sardines, mackerel, tuna, salmon), white fish with low fat (heck, cod, mullet, packet perch, trout, prayer, carp carp, ramp, hut, merclang, etc.), smoked fish (no higher than 10%).
- Seafood: shrimp, crabs, crabs, lobsters, lobsters, oysters, mussels, sea combs and more.
- Dieter and Ribbi: All species of poultry, except for ducks and geese (due to oily skin), chicken (especially white meat), turkey, quail, guinea birds, pigeons, pheasants, partridges, rabbit.
- Fost War: Every sausage and ham with a fat content of less than 4% (chicken, turkey).
- Eggs: Everyone.The use of a large amount of egg yolks (not more than 2 a day) should be avoided.If you have an elevated blood cholesterol content, it is recommended that you use no more than 3-4 egg yolks a week.There are no restrictions on egg protein.
- Dairy products with low (0%) fat content: yogurt, cheese, milk, cottage cheese.Focused dairy products and artificial sweeteners (yoghurts) are acceptable.
Please note that D -Rukan does not refer to protein products.
Methods for cooking products for the "Attack" stage
Frying without adding fat and oils, baking in the oven, frying, cooking, baking in foil, steam.
Menu for every day
An approximate menu for every day at the Attack stage allows you to avoid difficulties at the outset when it is difficult to understand what it is and how it is and which products can be mixed.It offers breakfast, lunch and afternoon breakfast, make standard and the same for every day.This will allow you not to tilt your head with different recipes.
Breakfast
- coffee or tea with a sucrose;100-200 g.Yogurt or skimmed cottage cheese;
- 1 piece of turkey, chicken, ham or boiled eggs;Or tortillas of bran (see below).
Lunch (at 10-11 hours if you want to eat)
- 100-200 g.Yogurt or 100 g.Cottage cheese
Afternoon breakfast (at 4pm if you want to eat)
- 100-200 g.Yogurt or 1-2 pieces of turkey, chicken meat
Lunch and dinner are offered to make different and very diverse.
The use of bran
Charby can be added to drinks and yoghurts.And you can make a cake from them according to a special recipe.
- Mix 1.5 tablespoons of bran with 1.5 tablespoon of liquid cottage cheese (can be yogurt) in a small bowl.
- Add the protein to one egg or whole egg.Mix everything thoroughly.
- Place the resulting mass on a Teflon pan, spread with a drop of vegetable oil and fry on both sides for 2-3 minutes.
Such a cake can be stored in the refrigerator (in a plastic bag).It is suitable for breakfast and for making a sandwich with fish, meat, etc.
The cake can be made sweet if you add a slightly artificial sweetener to the dough.
Duration of "Attack" stage
If you have to lose less than 6 to 10 kg, 3 days are considered optimal duration.
If you have to lose less than 5 kg, 1 day is sufficient.
If you need to get rid of more than 10 kg, the duration of the first stage of the diet should be at least 4-7 days.Sometimes it extends to 10 days if the extra pounds are more than 20.
Stage 2 - Alternation
At this stage of the diet, a wide list of vegetables is allowed.But this is done according to special schemes.
Scheme 5/5
For five days you eat only protein products from the attack stage.And the next five days - with the same products with the addition of allowed vegetables.
Scheme 1/1
One day you should only eat protein products from the attack stage.And the next day are protein products with the addition of allowed vegetables.
Dr. Dukan considers the scheme 1/1 much more comfortable for patients.
Be sure to include 2 tablespoons of oat bran on days of protein and protein and vegetables.
Allowed and forbidden vegetables
They are allowed: tomatoes, radishes, cucumbers, spinach, asparagus, onion, asparagus, cabbage, mushroom, celery, dill, leaf salads, approvals, zucchini, eggplant, black pepper.As well as beets and carrots (in limited quantities).
You should not use: potatoes, rice, corn, peas, beans, lentils, beans, avocado, artichoke, goats.
Stage 3 - Fixing
This stage of Dukan's diet begins when you have already reached the desired weight.Here, too, a dangerous trap awaits you.The result is sure to stabilize.And in no case should you return to your old eating habits!This will lead to a set of pounds lost with such difficulty in a few days.In addition, these pounds will return with a margin.
D -Rukan emphasizes that the result should be fixed immediately, since obtaining the same effect from the diet and then maintains it in the second or third time when it will be much more difficult.There are serious psychological and physiological reasons for this.
The basic rule of the third stage of Ducan's diet
Each lost kilogram should be fixed for 10 days.Thus, if you have lost 10 extra pounds thanks to Ducan's diet, you should adhere to the rules of the third stage for at least 100 days.
What products can eat at the "consolidation" stage
- All protein products on the attack "Attack"
- All products and vegetables from the "alternation" scene
- 1 serving of fruit per day (except bananas, grapes and cherries)
- 2 slices of whole grain bread a day
- At least 2 liters of water per day, including all drinks
- No more than 40 g of cheese per day
- 2 servings of starch -containing products per week
- Allowed lamb and hot pork
- 2 tablespoons of oat bran are required
- You can arrange a festive dinner twice a week (see below)
Once a week is always held a day of protein products.D -Rukan insists that he is on Thursday.
Menu for the "Consolidation" scene
You can eat all the above products every day.But once a week you need to strictly stick to a protein diet.On this day you should only eat protein dishes.
Stage 4 - Stabilization
This is the most important in the long run at Ducan's diet stage.It is he who guarantees the maintenance of the weight achieved for life.
The rules of the stabilization stage are very easy to use, but mandatory.
- You should eat exactly the same as in the third stage.
- You should arrange a protein day once a week.
- Continue to drink at least 1.5 liters of water a day.
- You should take 3 tablespoons of oat bran in any shape every day.
- In physical activity, the doctor recommends refusing the element of the elevator and walks at least 20 minutes a day.
These rules should be kept throughout your life if you want to maintain weight normally and not build up extra pounds.
The pluses of the Ducan diet
The diet of Dr. Dukan has many advantages.Here are the strongest sides of this diet:
- No need to count calories.You do not need to weigh each piece of food and carefully monitor the calorie content.
- High quality and healthy product set.
- Patient psychology reporting. Ducan's diet includes everything: a rapidly inspiring start, periodic changes in diet, consolidation stage and stabilization of weight loss results.And at every stage, Dukan gives clear and executable instructions.A person who really decides to lose weight is quite easy to handle these requirements.
- The presence of different stages with different purposes.Ducan's diet includes four stages that are significantly different in the goals and content.The division of the diet into stages significantly helps the patient's psychological adaptation.The process of dietary restrictions is much easier when there are stages and terms indicated.
- Long -term concern for the results, the stage of weight stabilization.
- A mass of high quality and delicious recipes.
- Reasonable determination of the final weight for each patient.
- Accounting like physics and personal history of a person.Ducan's diet does not take the general and very simplified formulas for determining normal weight for a person.You will not find the formula "Growth Minus STO" here, body weight index, etc.
The disadvantages of Dukan's diet
Despite many positive points, D -Rukan's diet has a number of serious disadvantages and disadvantages.Here are the main disadvantages:
- Orientation exclusively to the scales arrow.On the one hand, changes in weight in the direction of reduction cannot delight a person who has been exhausted for many years to combat extra pounds.On the other hand, you need to understand the difference between the weight and the composition of the body.The body should not only reduce weight, but change its composition, reducing the fat content and increasing the content of muscles and water.This is the only right path that allows you to maintain your health and flowering appearance.
- Imporgets to some stages of many people, especially at the Attack stage.
- Too high weight loss rate.The diet of D -Rukan is arranged so that the patient from the first days to see his results.This is more big as patients immediately see the results of the rock.It significantly motivates.However, it is important to understand that what they consider to be a useful effect is in fact an acute stress reaction of the body.The body begins to lose water intensively.And not only the subcutaneous ones, from which people tend to swell, also women before the period suffer.But also water from muscle tissue.And this is a direct harm to health.
- Dehydration and catastrophic loss of muscle mass. In practice, this becomes rapid loss of muscle mass and tone.As a result, human physical capacity is reduced, posture disorders, etc.
- The recommendations take the sweetener.According to many nutritionists, artificial sweetener is harmful to health.
Medical restrictions
A short list of medical contraindications for Dukan's diet.
- Diseases of the cardiovascular system
- Kidney disease
- Liver pathology
- High blood pressure, hypertension
- Bone diseases, spine, joints
- Diseases related to the reproductive system
- Diabetes
- Teenage and old age
- Pregnancy and a period of lactation
- The presence of allergies
- Gastrointestinal tract problems
And this is by no means all contraindications.Before using Ducan's diet, be sure to consult a doctor.
Negative moments in the process of passing Ducan diet
Despite descriptions of the arc of the process in the doctor's books, there are a number of unpleasant moments that you can find in the process of passing Dukan's diet.
The low carbohydrate content of food or their complete absence leads to a number of negative phenomena.
- The growth of ketone bodies in the blood, which can lead to poisoning with ketone
- Without carbohydrates in the diet, there is a sharp dehydration of the body, especially muscle tissue, occurs
- The body quickly switches to eating with its own tissues, especially the muscles
- Against the background of carbohydrate deficiency, depression and crashes can start
Singing the skin in the waist, on the arms and thighs of some patients
People who have passed Dukan's diet are often addressed to me as a coach completely or partially.The main problems they face are the sagging of the skin in the waist and elsewhere.In addition to other negative effects associated with a sharp decrease in muscle mass.
I believe this is a serious disadvantage of D -Rukan's diet.Too fast weight loss is the main cause of sagging skin.Despite the fact that D -Rukan himself claims that the skin will return to its normal condition sooner or later, it is not enough to live with such an apron on its stomach ...
To avoid such problems, you need to go through a special test before the diet.
The diet of Dr. Dukan is worth the time spent for her.However, be sure to make sure you have no contraindications.
Be healthy!And if you decide to use Dukan's diet, do it for conscience and bring the question to the winning end until the first entry.