Dietologist Pierre Dukan developed a weight loss diet, based on his 40-year-old practice, which gained popularity in both mass and celebrities, for example, Duchess of Cambridge and Jennifer Lopez. Ducan avoids too much or phase diet. At each stage, it should be used in the menu of allowed products that contribute not only to weight loss but also to maintain the result achieved throughout life.
Basic rules of the Ducan diet
Ducan's diet base was the following principles:
A decrease in daily calorie content is useless.The doctor claims that a decrease in daily calorie content during a diet gives a short -term result. Upon returning to the usual diet, the weight rejected will immediately return again. According to Ducan, only those products that do not accumulate on your menu should be used in your menu.
Limiting to the number of products consumed is not effective.Ducan's diet is an antipode of monodietal. It is allowed to use in the menu 100 products allowed in any amount in order to feel full during the day.
Daily use of oat bran- Necessity. Pierre Dukan's statement that Bran oat can quickly be saturated, removes toxins and toxins from the body. You should eat 1. 5-3 tablespoons of bran, drinking abundantly with water.
You can't do without physical activity.Without physical activity, undergoing diet, you can reach the point of "Burning pounds" when the weight stops. With physical exercise, the body works differently. According to Ducan's diet, it is necessary to perform long walks every day, it is advisable to do morning exercises, play sports or gym several times a week, and not use the elevator.
According to the Ducan diet rules, 4 main stages should be observed:
Phase attack
Ducan's "attack" diet is the first and effective phase, which offers difficult limitations on the menu. Its main purpose is to burn fat accumulated in the body. Is performed by consuming exclusively protein products with minimal fat.
The consumption of protein foods from the Ducan diet contributes to rapid saturation, therefore, the volume of part of a meal will decrease. The body consumes more energy on the excavation of proteins than it receives from it, as a result of which excess weight is quickly removed. It is in the "attack" stage of the Ducan diet that has a sharp weight loss, which, according to the doctor himself, motivates further stages.
Before observing Ducan's diet, it must be clearly determinedStage "attack" of the phase. Determined based on the number of additional pound:Up to 5 kg = 3 days;Up to 10 kg = 4 days;Up to 15 kg = 5 days;Up to 20 kg = 6 days;Over 30 kg = 7 days.
During compliance with the "attack" of the Dukan diet, it is necessary to adhere to the following rules:
Include in the daily menu using 1. 5 stip of oat bran, drinking in abundance with water. With individual intolerance, you can replace Bran with buckwheat. It is necessary to drink at least 1. 5 liters of water purified without gas per day. It is recommended to do morning exercises. During the diet, it is necessary to take a walk in the fresh air for at least 20 minutes a day.
Products allowed
Dyukan Diet "Attack" - Allowed Products:
As additives in Ducan's diet in the "attack" phase, allowed:
Observing the Ducan diet, it is recommended to drink herbal, black and green teas, decoction of berries, tinctures, coffee, but without sugar during the day. The amount of salt used should be reduced to a minimum.
Menu for each day
Ducan Diet - Menu for each for phase attack (morning, lunch, afternoon snack, dinner):Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:
The alternating phase
According to the Ducan diet in the "alternative" phase, the coveted result is achieved. This is the main stage in weight loss. Its duration is determined by the loss of excess weight, that is, when the desired result is achieved, then the "alternating" phase according to the Ducan diet ends. At this stage, in the menu, in addition to protein products, vegetables and fiber -rich plants are introduced.
You can use the permitted vegetables in both cheese and finished form. However, they are allowed in the Ducan diet menu at this stage not every day. It should alternate exclusively protein days (according to the "attack" phase) with the days when vegetables and plants are allowed in the menu.
Alternating protein days with mixedDucan's diet is determined based on the desired loss of excess weight:Up to 10 kg = 1/1Up to 20 kg = 2/2From 30 kg or more = 5/5
According to the Ducan diet, in the "alternating" stage, it is necessary to increase the daily consumption of oat bran to 2 tablespoons. According to individual indications, they can be replaced with wheat or buckwheat bran, produced in water. The use of purified water up to 2 liters a day increases. Physical activity should also be greater. According to the Ducan diet, it is necessary to stroll in the fresh air at least 30 minutes a day during the "alternating" phase. Don't forget about the morning exercises for the quick achievement of the desired weight loss result.
Seed is possible, what cannot be eaten?
What can be eaten in the alternating phase according to the Ducan system:
An important nuance of "alternating" Ducan's diet phase is that the protein products allowed in the first phase can be arbitrarily mixed, and only two types a day can be selected from addition.
In the "alternative" phase from the Ducan diet, the following products should be excluded from the menu:
Menu for days
Alternation Stage - Ducan's diet (morning, lunch, afternoon snack, dinner): Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:
The adjustment phase
Consolidation phase according to Ducan systemIt is a gradual exit from the diet. At the same time, a person continues to lose weight, but not so intensely, about 400 grams a week. The duration of this phase is calculated individually, depending on the cast kilograms, based on the principle of 1 kg of weight previously dropped 10 days "Consolidation". For example, for a person who has lost 6 kg, the duration of the "consolidating" phase should be 60 days.
Ducan Diet Meny expands in the "Consolidation" phase:
It is necessary to observe physical activity, get involved in charging or fitness, take long walks of 30 to 60 minutes a day.
A feature of the "Consolidating" diet phase is so -called"Holidays". These are such meals when it is allowed to eat absolutely everything that the soul and the stomach likes. They are arranged once a week and only at one meal, for example, for lunch. Also, in the Ducan diet, one day fasting should be performed once a week - protein. This means, to use products exclusively protein in the menu according to the "attack" phase.
List of Recommended Products
Ducan permitted diet products at the consolidation phase:
Detailed menu
Dyukan diet - menu in the consolidation phase (morning, lunch, afternoon snack, dinner):Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:
Stabilization phase
The Ducan diet stabilization phase is the rule of nutrition that must be followed throughout life in order to maintain the achieved outcome of weight loss and not gain excess weight in the future.
According to the Ducan diet, you must adhere to 4 basic principles in the "Stabilization" phase:
According to the Ducan diet, the "stabilization" phase is no longer a restriction, but a lifestyle. Don't worry about the holidays when you want to enjoy the culinary pleasures, because on this day you can afford a "holiday". The day after the "abdomen", the "attack" protein should be arranged in order to avoid gaining excess weight.
Products allowed and prohibited
Products allowed by Ducan system at stabilization phase:
Menu
Menu for Stabilization Stage in the Ducan diet (morning, lunch, afternoon snack, dinner):Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday: