Ducan's diet, considered one of the most effective and popular weight loss techniques. Diet based on protein products. There is no limitation for parts, the scope of the products is quite wide. A diet for a long time is calculated, determined by each person's personal characteristics and goals. The fat tissue is lost, preserved. In the absence of contraindications, such nutrition has healing effects.
The essence of diet of ducanThe nature of the Dukan diet is the use of protein and low - -Carb products for a long time. Carbohydrate is a source of energy, but when consumed in excessive quantities, they turn into adipose tissue. Their exclusion from the diet contributes to the fact that to get energy, the body starts to use existing fat reserves, due to this, weight loss occurs. At the same time, protein food, can be consumed on this electrical system, acting as a construction material for muscle tissue. Therefore, in addition to losing weight, weight loss receives a toned body.
Products with good saturated protein properties, so the weight decreases does not feel physiological hunger. In addition, their digestion is a process that causes a lot of energy, so the shortage of calories is guaranteed. The only thing you need to deal with is food dependence and unhealthy habits. The main positive feature of the Ducan diet, is that it is designed for a long time, including four stages. The first three people were designed for losing additional pounds, fourth - to keep this weight. Therefore, with the help of this technique, you can remain slender for life.
Computing computers exceededTo determine the number of tables increased, it is necessary to take into account some personal data:
Age - each decade, metabolism is slower significantly, this is a feature of each person.
Sex, in men, metabolism is much faster due to the difference in the hormonal system.
Initial weight.
Human growth in meters.
Physical activity.
Using these parameters, the body mass index is calculated by the formula: dividing the initial weight for the height into a square in a square. More identified:
Perfect weight and its difference from the present;
Time of each diet period.
On different websites for weight loss and healthy lifestyle, you can calculate this data online. We suggest that athletes with increased muscle mass are solved with this issue for experts to count individuals.
General rules for all stagesMandatory rules for effective weight loss like this:
Completely eliminating oils, fats of any origin, mayonnaise and other sauces from shelves.
The method of heat impact on products during cooking is economical: you can cook, bake, steam, on the grill, on the anti -bridge coating.
The main refueling of salads and vegetables is lemon juice.
The daily use of oatmeal bran is required. In addition to the fact that they serve as an excellent source of energy and replace flour, they also clean the intestines of good toxins and normal digestion. You can use them in pure form or part of any dish and grill.
Squirrel digestion is a process that takes a lot of effort for the organs of the gastrointestinal tract. It can be facilitated by daily use of simple clean water with at least two liters. This will be a good preventive measure of constipation that can occur with such a diet.
The important thing is - every day to hike long walk. Perfect - at least half an hour. Pietr Ducan insisted on abandoning elevators and escalators, who needed to climb the steps.
Refuse sugar and products that contain it, wine, fruits and sweet potatoes.
The rules are easy to read, but, according to the assessment, it is difficult to implement. However, you can get used to them, the main thing is to correct and withstand the first few weeks.
Attack - Describe the first phase of the dietDuring this period, lasting from three days you can only eat protein products. This will serve as a beautiful shake body. To digest such food, you need to spend a lot of efforts, so the metabolism starts to work hard. It is important not to forget the drinking water, which itself is considered a catalyst for metabolism. The list of products allowed to be consumed with 72 points, among them:
Types of pagoda meat: veal, beef, offal, chicken.
Eggs and quail.
Any fish breeds, all types of seafood.
Sour -Milk products with minimum fat content, small hole cheese.
Low cheese: Brynza, tofu.
This period is the most difficult, but if you go through it, then losing weight is most successful. During this period, on average, from three kg lost.
The second phase is alternatingThis weight loss period by Ducan system is also known as "journey". A diet of 72 protein items is added 28 vegetables. Their main:
Green vegetables: Cucumber, cabbage, zucchini, green vegetables.
Tomato.
A positive moment of this period is the ability to create a menu based on personal preferences:
Combining protein and vegetables as part of a dish or meal.
Vegetable and protein meals for a day.
Arrange daily unloading on any product allowed.
The prerequisite is the alternation of protein and plants about 2-3 times in 10 days.
It takes one kilogram per week to be considered ideal at this stage.
BowlingDuring the journey on the train, a weight of the weight or highland is highly appreciated - when the diet is strictly observed and the kilogram does not disappear. There are several reasons for this:
Important days in women.
Swelling due to a small amount of water used and large salt.
The adaptive reaction of the body.
Solution to solve the problem:
Wait until the end of menstruation and observe weight.
Increase the amount of pure daily water.
Try to reduce the amount of salt.
Arrange a protein to unload or vegetables.
In all cases, it is important not to break and continue to eat as part of the general rules of the diet and the list of allowed products.
The third phase is consolidatedThe merging phase of the Viking people or consolidating the results provided for gradually returning the menu before dieting. 100 grams of such products are included in the daily menu:
Group - rice, buckwheat, oatmeal.
The best bread is black barley or whole --grain.
Macarones - The best of all - from hard wheat.
Potato - with small quantities boiled, baked, but not fried.
Vegetable oil - flaxseeds, olive, from grape seeds, amaranth.
Fruit - except sweet: bananas, day, grapes.
The best sweets are useful: natural marshmallows or jam, bitter chocolate, fruit jelly, jelly, sweets or rods from dried fruits. Be sure - 3 teaspoons of honey daily.
Every day - 3 tablespoons of oatmeal bran in the composition of different dishes. In the second case, eating them for half an hour is the best before eating, rinse with normal water.
To determine a number of individual days in the consolidated period, you need to multiply the amount of kilograms lost 10. Be sure to arrange a day to fasting protein once a week. At this stage, it may take about 3-4 kg per month.
Wednesday - Stable weightThe fourth and final stage of the Ducan diet, basically a way of life will not gain balance by observing some simple rules:
The use of oatmeal with the number of 3 tablespoons per day.
Moderate daily physical activity - walking, walking on stairs, rejecting elevators, if possible - any feasible training.
Every 7 days - a fast protein.
The basis of the diet is still vegetables and protein products with low calories, everything else is used moderately.
Which products can be consumedThe list of products allowed in Pierre Ducan's diet includes 100 positions, 72 of which can be consumed in unlimited quantities:
Low meat: Beef (cut meat for steak, tongue, cut, kidney, liver, back of the body of meat, Rostbif), basement, rabbits, pork without fat.
Bird: Any part of Türkiye, chicken, dove, quail, offal.
Fish: Fresh and Ice Cream: Paltus, Flounder, Salmon, Salmon, Dorada, Sea Perch, Putassa, Sardine, Mackerel, Cod, Hek.
All seafood, including crabs.
Cheese tofu.
Cran Oat.
Eggs and quail.
Milk and milk fermented low -energy products: cheese, cheese, kefir, yogurt, milk.
LAPSHA from Konnyaku Factory - Shiretaki.
Green vegetables, young onions, lemon juice.
From the second stage of the diet, 28 more items are allowed to use:
Cabbage: white, broccoli, brussels, sea, color.
Types of beans: peas, asparagus, patched beans.
Pumpkin vegetables: Pumpkin, Zucchini, cucumber.
A Nightshade: Potato, eggplant, tomato.
Green vegetables, spinach, radish.
Starting with the third phase in moderate quantity, they are allowed:
Oil: olive, amaranth, salt, flax seeds, canola seeds. Starting from 5 grams daily from the second to 30 phase from the fourth time.
Gerja Berry - Maximum 2 tablespoons.
Flax seeds and chia seeds - from alternating stage, one spoon per day.
Crab.
Tomato powder.
Bread, pasta.
Ugly fruit.
The list of products allowed for each stage of the diet is constantly expanding. On the shelves of the store, you can find confectionery products in Ducan.
Which products cannot be consumedIn order for the diet to bring the desired results, it is necessary to eliminate some products from the diet. But unlike many weight loss systems, experts from this weight loss method takes into account the characteristics of human psychology. If you have a strong desire to eat sweets, it is allowed to use a bit of bitter chocolate at the same time to avoid future incidents.
Products banned in the attack stage:
Confectionery.
Cake products.
Group.
Beans.
Potato.
All nuts and seeds.
Sugar, salt.
Store sauce.
Macaroni.
Fat and cheese melt.
Any oil, including butter.
Product sausage.
Pork and fatty poultry.
Products banned at the Cruise Cruise period are the same list as Muslims' attacks, except for vegetables and fruits.
Products are banned in the "consolidated" stage- The same, but cereals, pasta, bread, bread and some sweets (candy, bitter chocolate) are allowed in small quantities.
In the unified period, you can eat in censorship of all products, but you should observe a healthy balanced diet. It provides the refusal of products from white powder, sugar, store sauce, sausage.
The menu is close to each dayWe provide a close version of the daily diet for each stage:
"Attack":
Breakfast- Low cottage cheese with oat bran.
Dinner- Boiled beef, 2 eggs.
Afternoon snack- Kefir.
Dinner- Seafood cocktail.
"Yacht":
Breakfast:Omlet of chicken eggs and 0% fat.
Dinner:A boiled chicken with broccoli.
Afternoon snack:Green apples, yogurt.
Dinner:Grilled fish, sediment of cabbage and cucumbers.
"Consolidation":
Breakfast:Boiled eggs, cheese, oranges.
Dinner:A little buckwheat porridge, stewed from vegetables, grilled turkey.
Afternoon snack:kefir.
Dinner:Fish soup and vegetables.
The list of products allowed to allow you to test and eat diverse.
Recipes for diet diets Ducan in stagesFor the first stageCottage Cheese Soong for breakfast.You will need: A block of small paintings, 3 average chicken eggs, 3 tablespoons of oat bran, half a glass Kefir, a natural sucrose to taste.
Preparation: Pour the cutting machine with Kefir for 10 minutes, then mix them with the rest of the components, bake in the oven for 20-25 minutes.
At this stage, you can use with a tella on Ducan, the following - with diet jam (no sugar), with honey, fruit.
Nutella on Ducan.You will need: low-fat milk, 200 ml, fatty milk-4 tablespoons of milk, cocoa-spoon to taste, from the 2nd stage to the 4th stage you can honey.
For the second phaseOkroshka for lunch. You will need: low kefir, 100 grams of boiled chicken breast or turkey, 2 chicken eggs, a large bunch of green vegetables, cucumbers.
Preparation: Cut all solid components with small blocks, added to KEFIR. Salt, pepper and abundant in chopped herbs.
ContraindicationsThe electrical system developed by Pierre Dukan is not suitable for everyone. This must be taken into account before you follow it. This way of slimming is strictly prohibited:
People with high pressure.
With the presence of any kidney disease.
In such diseases of the liver: cholecystitis or gallstones.
With stomach or duodenal ulcer.
Children and teenagers.
At the stage of pregnancy plan, during the time, during breastfeeding.
It is unexpected to observe Ducan's diet in diabetes, any allergies, the disease of the digestive organs.
What results can be achieved?Weight is the fastest loss in "attack". During the typical diet week of this period, you can drop to 6 kg, depending on the original parameters. During the journey on the train, 1 kg per week is considered an average index. With the lining that can have its own weight and characteristics, this index can fluctuate within 300-400 grams. In the process of merging online, the forgotten weight loss mechanism continues and every month you can lose up to three kg. The purpose of the Viking's stability is to maintain the results.
