For many residents of this or that country, being overweight is a big problem. For some, the struggle with it lasts a lifetime, someone "swims" back and forth, losing and gaining pounds again, but some still reach their ideal weight and maintain it with all their efforts all the time.
And for those who are tired of seeing the arrow of the ladder and sighing desperately, unable to overcome the fat layer in the abdomen and cellulite in the thighs, there is a universal salvation and this is the diet of Pierre Ducan. Have you heard of it? Yes, maybe this is all because it is popular in Europe, but the CIS countries either did not know about it at all or had only little information. This diet is a salvation from boring rice, buckwheat, kefir and other mono-diets, which give an imaginary weight loss. The diet is varied, it is ideal for those who want to eat delicious, without being lazy to cook their own food.
The diet motto is "Eat as much as you want! "
Tempting, right? It turns out that food will not be an enemy, but a helper in the fight against calories and fats, and this is important.
A few words about the author of the diet, should you know the world savior from excess pounds? !
Pierre Dukan is a famous French nutritionist, a doctor who for 30 years has been actively studying their products and effects on the body. Working on a concept such as eating behavior, he was able to uncover the secret of ideal weight as well as the way to achieve it.
Pierre Ducan is the author of 19 books, which are the fruits of his many years of experience and practice, but the most important is his bestseller for miracles "I do not know how to lose weight", which was published in 2011, but has already been read inactively from all his fans who want to lose weight without harming health and forever! The book has been translated into several languages and sold in more than ten countries around the world.
Diet and Dr. Ducan is based on the consumption of protein foods, which are easily absorbed by the body and help in weight loss. At the same time, the body is cleansed, all toxins and toxins are removed, the metabolism is excellent. The main products of the diet are meat, fish, vegetables and, most importantly, bran. The most attractive and compelling is the duration of the diet, it depends on the number of pounds of excess weight, the time it takes to leave and the characteristics of your body.
Before starting the Ducan diet, it is worth knowing your optimal weight, for which you should strive. This can be done using services that are easy to find online. You will be able to enter all the necessary parameters (current weight, desired weight, weight loss efforts, height, pregnancy, etc. ) and get the figure for your ideal weight. As you can see, everything is individual. Plus, you will get a "ruler" who will help you follow the diet in stages: each stage will be calculated according to the duration and weight loss, which will very easily allow you to control the duration of weight loss.
So let’s move on to the stages in which the Ducan diet is divided. There are 4 of them. More about each.
Phase number 1 called "Attack"
Based on the name, it can be understood that we will attack the extra pounds, provoking their rapid and significant loss. This is the shortest and most progressive period of Dr. 's diet. Ducan. Its duration is calculated as follows:
- If 5 kg extra or less - "Attack" will last several days.
- Do you have 5-10 extra pounds? Then we will attack the pounds for 3-5 days.
- If more than 10 kg are extra, then the phase is delayed for 5-7 days, ie a maximum of 10.
During this period, you can eat only protein: meat, fish, low-fat dairy products and eggs. For all this time, up to 6 kg of weight can go without much effort.
Now more about those products with which we will attack weight.
You can eat:
- Any lean meat: beef, rabbit, beef, horse meat (all meat except entrecote and fillet), rabbit. Pork and lamb are taboo! Prepared without a gram of oil.
- Liver, kidneys, lungs - any beef, beef, poultry offal, as well as the tip of the beef tongue.
- Any bird other than a duck and a goose should be skinless.
- Skinless bacon with a fat content of 2 to 4 percent.
- Any fish, regardless of the way it is cooked.
- Seafood.
- Eggs, but not more than 2 yolks, whites may be unlimited. If you have high cholesterol levels, reduce your jaundice intake to 3-4 per week.
- Low fat dairy products. You can also milk powder 0% fat, but not more than 3 tbsp. lnë one day.
All this is worth cooking without adding oil and fat, you can eat when you want, as much as you want, the calculation of calories is not done.
Some foods should be consumed in moderation:
- coffee and tea;
- vinegar and soy sauce;
- any greens, cumin seeds, maximum one and a half onions a day and other spices;
- gelatin, baking powder, yeast and agar-agar;
- a pair of cucumbers, can be used as a spice;
- lemon juice for clothing;
- salt and mustard - very little, otherwise excess water will not leave the body;
- zero-calorie sugar substitutes (not fructose, glucose and sorbitol);
- diet drinks;
- you can eat 8 crab sticks;
- mono oil can be used as paraffin oil (1 tbsp. l. ), because it is not very caloric, wraps the intestines, allowing it to normalize its work and excretion is improved. Do not use for frying, do not heat, ideally - salad dressing.
In any case, it is necessary:
- Eat 1, 5 tbsp. oat bran per day.
- Light gymnastics and daily 20-minute walk.
- Drink 2 liters of water (tea, coffee).
If you have a bad taste in your mouth, do not worry about a bad smell, this is an absolutely acceptable phenomenon and shows that you are on the right track. You can proceed to the second stage.
Phase 2 - Alternation or Navigation
This stage lasts until the scale arrow shows you the desired, optimal figure. The peculiarity of this period is that the protein days alternate with the protein-vegetable days.
Pierre Ducan's diet offers the choice of independent alternation - 1/1, 2/2 or 5/5. For people with a large excess weight, it is advisable to adhere to the 5/5 scheme, for those who have a small excess, 1/1 is optimal, so it will be easier for the body and you.
List of forbidden vegetables (starch and not only):
Avocados, all legumes, green beans, peas, corn, potatoes, lentils, olives and olives, and all kinds of cereals and pasta. Artichoke has not yet been identified in any product group, so its use should be minimized.
All other vegetables can be, only carrots and beets should be eaten in small quantities as they contain sugar. For a change, you can include 1 tbsp in the diet. tomato paste (ketchup), as well as 0% fruit yogurt.
For cooking, you can use all the products from the "Attack" phase, which should be eaten there in moderation.
The innovations are as follows:
- Bran now eat 2 tbsp. lnë one day.
- If necessary, then an Art. Wheat bran will help with constipation.
- Milk feed should be no more than 1 kg, check this.
- Water is the same 2 liters.
- And now you have to walk for at least half an hour.
Thanks to the alternation of protein with vegetables, it will allow you to normalize metabolism, water will be removed from the body, removing toxins, toxins, fat and salt. Once you notice that the arrow on the scales has become the precious number, you need to proceed to the stage called "Consolidation".
Phase number 3 - "Consolidation" or "Weight Insurance"
This phase will help you consolidate the results obtained and will last based on the kg lost. That is, if you lost 5 kg in the second stage, then Consolidation will last 50 days, 10 kg - 100 days, and so on. It turns out for a lost 10 days of phase 3.
Going through the previous two stages, do you want variety and something new? You are welcome! You can now afford 40 grams of hard cheese that contains no more than 40% fat in dry matter. The lower the fat, the more cheese you can eat.
You can also have a few slices of rye bread, a unit of fruit (besides bananas, cherries, cherries and raisins), and a few slices of watermelon or melon.
As for meat, you can now eat fried pork, bacon and lamb in any quantity.
And some other bonuses: you can now rely on a portion of starchy vegetables once a week, as well as arrange a "stomach feast", which allows you to eat every first, second and dessert (an aperitif -a glass of wine wine). But all this should be eaten at a discount, for breakfast or lunch.
Now we will split the whole stage in half. For example, you need to stick to consolidation for 80 days. The first part - 40 days: you can have a ration of starch and a "feast" a week, but the next 40 days you can celebrate and eat starch twice a week.
What do we mean by starch? Here is the list and the quantity allowed for consumption:
- Pasta. Can be eaten at about 220 gr. dressing with natural tomato paste with onions, or pressing with a little parmesan cheese.
- Whole wheat as well as couscous and wheat bulgur and allowed in an amount of 200 gr.
- Lentils. It can be 200-220 grams, helps to stabilize the weight due to the slow carbohydrate content.
- Beans, peas and chickpeas are very nutritious, and you can also have some of them.
- Rice and potatoes should be eaten very rarely, in small portions of 125 grams each (potatoes should be in their uniform). Cereal rice can be consumed in quantities of 220 grams.
What not to do:
- organize two parties in a row
- require an addition - have a sense of proportion
Choose for yourself one day a week, so to speak, a discharge protein, so that all excess calories disappear easily and let this day always be the same, for example - Thursday.
Bran should now be eaten up to 2. 5 tbsp. ln a day and walk for at least 25 minutes a day.
Phase 4 - "Stabilization"
Well, now we have reached the final stage called "Stabilization".
There are some rules, adhering to which you will not gain weight throughout your life, the main thing is just to adhere to them.
- Eat as before, but controlling the amount of food. Better more protein and vegetables, do not overdo it with fruits, cheese, bread and starchy foods.
- Stay true to a protein fasting day and the weight will never come back.
- Water not less than 2 liters.
- Take a walk every day for at least 20 minutes.
- Walk more, forget about elevators, escalators and if you can, get off the minibus at the bus stop early / late and walk home / work. Check that it works!
- Bran you need to eat 3 tbsp. ln day and every day.
Ducan Diet Recipe
There are many recipes online for fans of the Ducan diet, and so you do not think it is boring and monotonous, try cooking some dishes.
Egg salad
We get two boiled eggs, onions, low calorie sour cream (kefir) and spices.
The cooking is very simple: we cut the eggs into cubes, add the finely chopped onion and season a tablespoon of sour cream, salt and voila, the aromatic egg salad is ready.
Zucchini pancakes with salmon
We take a pound of zucchini and rub them on a coarse grater, let the juice drain. Meanwhile, take 3 eggs, a few tablespoons of cornstarch and a bell pepper, mix it all, add chopped salmon and season with salt.
Mix this homogeneous mass with zucchini and make pancakes in a Teflon pan without oil. Done!
Three-minute bread
Necessary:
- 2 tbsp. oatmeal and 1 tablespoon wheat;
- a couple of eggs;
- corn starch 3-4 tbsp. l.
- 2 tbsp. lkefir;
- soft cheese cans 0-1% fat;
- 1 bag of baking powder.
Add a little salt to the starch and bran, add the baking powder and mix thoroughly. In another bowl, mix kefir, eggs and cottage cheese. We combine everything, mix and lay out in shape. Bake in the oven for 20-30 minutes.
It goes well with salmon and slightly salted cucumber.
Hake baked in foil
We take the fillet and hake, marinate it in lemon juice, add salt, fish spices, various herbs, wrap it in foil and bake it in the oven for 10-15 minutes.
Ducan diet reviews are simply excellent, many women in a respectable age have achieved amazing results, losing up to 50! kilograms and took the form of young girls. Among men, ratings regarding the Ducan diet are also good, all those striving for the ideal weight got the desired result, and without experiencing psychological distress.
Consider the main aspects and benefits of Dr. 's diet. Ducan
minuses
- in the first days, there may be increased fatigue, this is due to the appearance in the body of ketone bodies, which reduce appetite;
- lack of vitamins, compensate for this with tablet vitamin complexes;
- there is still a lack of fat, so sometimes you can add a little vegetable oil;
- Ducan's diet may not please people who are lazy to cook;
- not suitable for people with persistent intolerance to certain foods, allergic and people with stomach ailments.
pro
- exclusively natural, the most useful products are used;
- one hundred percent result, even with the body's resistance to diets;
- excellent motivation in the "Attack" phase, the weight is disappearing rapidly;
- tasty and healthy;
- you can always eat a lot;
- diets are very easy to follow, whether you are at home, working in an office or at a resort.
Try the miracle diet of Pierre Ducan and evaluate its effectiveness!