Developed by French Nutrition Specialist Pierre Dukan, the famous power system has become one of the most popular diets in the world.The essence of Ducan's diet is a sharp decrease in carbohydrates that actively force the body to spend calories.
The essence of Ducan's diet
The advantage of Pierre Dukan's diet on others is that it does not order calorie counting and diet.Dukan doesn't even limit his eating time.The most important thing is to rely on the four stages of the diet.At the beginning, weight loss occurs at a smooth output from the end fixing and a smooth output from the diet.
Mandatory element - Inclusion of oat bran diet, which creates a feeling of saturation and helps to accelerate metabolism.Dr.Ducan also suggests that physical effort is given for 20-30 minutes per day, and ordinary walking is also taken into consideration.
Stages of Ducan's Diet
1. attack
At this stage, the body is rapidly getting rid of extra weight.According to recognition, the attack is the most difficult period, the next stages can withstand much easier.The essence of the attack is not in hunger: there is a definitely defined product set that distinguishes high protein content and allows weight loss without loss of muscle mass.
The scene takes 2 to 7 days.It has more than 70 items in the list of permissible products and remember Bran!
2. Alternative
At this stage, carbohydrates are added to the menu.However, this does not mean that it is time to celebrate victory with your favorite cakes.Pierre recommends carbohydrates from vegetables: you can eat anything other than starch.
The alternative implies that they change each other completely with protein and protein-bakable days.The duration of the scene is calculated with the formula: 7 days per weight per kilogram.
3. Correction
It is a very important stage that prevents the return of the lost kilogram from returning.The menu should gradually expand, but a protein should be observed completely per week.Multiply the number of lost kilograms by ten - many consolidations will continue.
4. Stabilization
Finally, you can return to the usual menu.There are only three restrictions: once a week completely protein day, 20 minutes of physical activity and three tablespoons of oats a day.According to Pierre Dukan, the compliance with these rules throughout life is insured with the return of weight loss.
DUCAN Diet Recipes
Attack: Bread in Dukan
150 g soft cottage cheese
2 -3 eggs
4 tablespoons
4 tablespoons gluten
1 tablespoon of oil
1 teaspoon of baking powder
Mix all the ingredients, create bread and bake in the oven until cooked at a temperature of 180 degrees.
Alternative: Pickup Eggplant Salad
2 - 3 Eggplant
1 red onion
400 -500 g Tomato
A group of parsley
2 tablespoons of apple cider vinegar
0.5 teaspoons of salt
1 tablespoon of sugar substitution
garlic
1 tablespoon of vegetable oil
Black pepper
We drill the eggplant in a few places with a fork and cook it in the oven in the oven for 180 degrees 30 and minus 40 minutes.
We cut the onion in half rings and added sacrotor, salt and apple cider vinegar.Pour a glass of boiling water and leave to refute in this pickle.
When the eggplants are ready, we clean them from the skin and cut them with large cubes.Add chopped tomatoes and finely chopped parsley.
We discharge the water from the onion and add it to the salad.We spice the salad with a tablespoon of vegetable oil.
Completely protein day: filled squid
6 CARKAS KAAMAR
1 onion
4 boiled eggs
8 crab bar
100 g champignons
Salt, pepper taste
Turn the mushrooms and onions until they are cooked, transfer to a bowl, add chopped bars and eggs.Salt, black pepper, mix everything.We fill the purified and washed squid with the resulting chopped meat and fix the edges with a toothpick.
We sleep in the way, salt, black pepper, dill pour the milk we put in advance.The milk should be closed halfway.We put the form in a heated oven for 10 minutes.Then we turn the squid and send it to the oven for another 10 minutes.
Table of products allowed for Ducan diet
Meat:
Beef fillet, beef tongue, beef crumbs, steak, rabbit, game, calf liver, calf buds, stroke, low jam without skin.
Bird:
Chicken, Türkiye, Cesard, ham, chicken ham, quail, chicken liver from Türkiye.
Fish:
Cod, physician, a palatus, a dora, the mullet, the fish fish, sea sea bass, picks, idols, salmon, crab, tuna, mackerel, sardine, slope, bourbot, carp, myrtle, sprat, trout, cat, herbal.
Seafood:
Kalamar, crab, trumpetist, sea comb, shrimp, lobster, Karakatitsa, sea snail, oyster, sea hedgehog, mussel.
Plant protein:
Oat bran, tofu.
Dairy products:
Small cottage cheese, low -fat yogurt without sugar, low -fat milk, low -fat melted cheese, kefir.
Eggs:
Chicken, quail.
Vegetables (starting from the change stage):
Cucumber, tomato, radish, eggplant, artichoke, lettuce, carrots, onions, onions, colabi, cabbage, zucchini, broccoli, Brussels cabbage, rawent, pumpkin, spinach, end, green beans, turkey, cycle, openness, pepper, somrods.
Who is contraindicated in Ducan's diet?
Like any power restriction, Ducan's diet has contraindications.
If you have hypertension, kidney disease or gastrointestinal tract, atherosclerosis, you should never observe Pierre Dukan's diet.In any case, consult a doctor before starting a diet.If you fit a strict vegetarian diet, you are unlikely to make friends with Ducan's diet.
It is better to give up the diet if you have a tendency to depression, allergies or diabetes, menstrual irregularity.
What to do if you broke the diet?
If you have violated Pierre Dukan's suggestions, try to protein completely and limit salt consumption.Make sure you follow the drinking regime (about 2 liters of water per day) to prevent liquid retention in the body.Don't worry!Make sure you have the opportunity to get enough sleep and walk more in the fresh air.
What are the risks of Ducan's diet?
Diet Pierre Dukan could not avoid criticism.Like other protein diets, according to some doctors, it can increase the risk of heart, liver and kidney disease, disrupt metabolism, increase cholesterol.Ducan's diet emerged as one of the most dangerous ones in ratings.We remind you: Consult your doctor before deciding to observe Duukan's diet!