Dyukan diet

The essence and principles of the Pierre Ducan regimeFor many years, Ducan has developed and thawed its methodology on patients who were particularly difficult to lose weight and keep the result. Its system is a low carb protein diet, but it is curious that Ducan has abandoned the usual rules characteristic of this type of diet. He laid the following basic principles as the foundation of the power circuit created:"No" grocery restrictions. Long lists of prohibited products are deprived of a diet and cause frequent breakdowns. For its diet, Ducan has developed a list of hundreds of authorized products that can be combined with each other and preparing familiar dishes."No" restrictions on calorie content. The observation of patients, the French nutritionist noticed that the restriction of the content of daily calories works as long as a person observes a diet. The return to usual nutrition reduces all efforts to zero. Therefore, instead of restrictions, it is best not to use products that accumulate additional calories.Nutrition and sports. The negligence of physical activity causes a well -known "tray effect" when the weight reaches a certain point and freezes. To prevent this from happening, it is extremely necessary to introduce regular physical activity. To do this, there is no need to tear yourself off at the gymnasium and run marathons. Ducan offers to carry out at least daily exercises, light gymnastics and to make long walks. Secret ingredient. Developing its system, Ducan noted the precious properties of the wheat bran. Since then, Bran has been an important element of food nutrition. They not only have high nutritional value, but also perfectly clean the digestive tract of digestion products.Ducan's diet consists of several stages (phase). Each of them has its own characteristics, duration and is responsible for certain processes which take place in the body. To obtain the necessary efficiency, Ducan clearly recommends the recommendations at each stage of the diet.It is important to pay attention to the preparation of the diet. Since protein nutrition can affect health, before the diet starts, you should certainly consult specialists and undergo an examination. If there are no violations and the state of health allows you to follow a diet, it is recommended to take tests regularly and monitor the work of the liver and kidneys, as well as the level of cholesterol in the blood.

The main advantages and disadvantagesUnlike similar energy systems, Ducan's diet has important advantages:It is not necessary to observe the daily volume of calories, to weigh the products, to calculate the size of the parts;Many products are authorized from which a delicious and diverse menu is obtained;The large volume of protein keeps the feeling of saturation for a long time, protects against loss of muscle mass, helps maintain the elasticity of the body;A long period and thought of the end of the diet to maintain the results obtained without any problem;The absence of a ban on sugar substitutes even allows desserts to prepare, which prevents breakdowns and the desire to soften dishes with ordinary sugar;Subject to all recommendations, weight and volumes are stable.The drawbacks of the ducan diet for weight loss should also be mentioned:The protein is used in large quantities and negatively affects the state of the liver, kidneys and blood vessels;Dukan's food imbalance in the direction of protein foods limits the reception of the necessary minerals and vitamins;Transition to a new supply system can be accompanied by side effects such as weakness, dizziness, concentration, headache;A small amount of fibers creates problems such as bloating, constipation, violation of the microflora of gastrointestinal tract.In order to minimize negative points, you must take care of vitamin-mineral additives, high quality fibers (bran) and do not forget the analyzes and consultations timely with a doctor.

Ducan regime phasesDucan's diet consists of a phase attack, alternation, fixation, stabilization.Attack. The first and the phase aims to activate metabolic processes in the body. Following the attack phase, metabolism is activated from the first day. During the attack, it is allowed to eat only protein products. The scene continues from 2 days to a week. Alternation. This phase is also called "cruise", it implies the alternation of protein days from days on proteins and carbohydrates. The menu adds green vegetables and all vegetables, with the exception of starch. The Ducan itself considers the ideal diagram of the alternation "one to one"-on the day of protein foods with the day of the carbohydrate protein day. The cruise step lasts until the desired weight is reached.Consolidation or consolidation. The most important step that allows you to maintain the reduced weight and not gain lost kilograms again. The duration is calculated according to the number of kilograms lost in the stages of the attack and the alternation, multiplied by ten. For example, when losing weight of 15 kg, it is 150 days to eat according to the consolidation rules. The new long -term products are added: cheeses, fruit, slow carbohydrates (whole grain bread), vegetables containing starch. It is no longer necessary to alternate days, but during the week, the menu must be present a day of protein. Stabilization. The last stage of the last 4 times lasts all his life, but observing it, after having spent the first three stages, will not be difficult. It is no longer a diet, but only a set of recommendations on good nutrition. Drink enough water daily, refuse fast food and sugar, be sure to consume 3 tablespoons. Oat branch every day and once a week to organize protein nutrition, as in the attack phase.The total duration of all stages of the ducan diet depends on the original weight and the desired result. The calculation of the duration of the regime can be carried out in special calculators.

What products are authorized?Earlier, it was said that the list of Pierre Ducan includes 100 products, including 72 products containing proteins, 28 others, authorized for consumption. The full list can be found on sites dedicated to the diet and in the book of Dr Dukan "I cannot lose weight". In short, it looks like this:Meat, fish, poultry, seafood;dairy and dairy products;eggs;vegetables;Additional products - fruits, cheese, whole grain bread and noodles, seasonings, herbs, cereals;Drinks - Water, tea, coffee, chicory.

Approximate Diet Ducan menu for a weekThe menu for each day in the ducan diet will be broadcast according to the phase. The approximate menu for each stages is given in the table. Recipes of different days are easy to find on the internet.

Attack

Alternation

Fixing

StabilizationDay 1 Cottage cheese with sound; Türkiye boiled; Crab salad with yogurt; Baked fish.

The menu is an attack

Hard eggs, yogurt with sound; ear, vegetable salad; Kéfir with bread; Chicken with vegetables. All authorized products + soundDay 2 Hamlet with ham; beef meat; yogurt with sound; Highlight the rollers. eggs with tomatoes; Kefir, bran; Vegetable salad, boiled fish; yogurt; Chicken simmered with zucchini; Syrniki; Chicken fillet in the oven with cheese, vegetable salad; Window sandwiches, kefir, bran; Tuna with tomatoes, bread.All authorized products + soundDay 3 Cottage cheese with sound; canned tuna; kefir; Chicken kebabs; The menu is an attack Cheese omelet, yogurt with sound; Toast the vegetables and the chicken wings; apple, nut handle; Cottage cheese pan, carrot salad.All authorized products + soundDay 4 Hamlet with ham; Steam bedded; yogurt with sound; Cooked salmon. Vegetable salad, hard eggs; chicken cooked with mushrooms; Kefir and Bran; Salate Salate with Gover. Hard eggs, sound cottage cheese; boiled potatoes with fish, green vegetables; Kéfir, cheese sandwich; Indian cooked with vegetables.All authorized products + soundDay 5 chicken paste; Crab salad with sure cream; Kéfir with sound; Hard eggs. The menu is an attack cheese cakes, yogurt with sound; Chicken kebabs, vegetable salad; pear, kefir; Seafood salad.All authorized products + soundDay 6 Curd with sound; Egg broth; yogurt; Steam fish layers. Omelet of mushrooms, sound; vegetable soup with chicken; blanc cheese; Choice of fish with an accompaniment dish of cooked vegetables. Kéfir with sound, cheese and ham sandwich; Noodles with seafood; Apple, yogurt; Julienne chicken with mushrooms.All authorized products + soundDay 7

yogurt with sound; tuna stuffed eggs; kefir; Baked chicken net.

The menu is an attack

The menu is an attack

The menu is an attack

With the help of the table, you can easily leave the menu every day of each phase of the Dukan diet. Follow the rules, attentive to your health, and the diet will not hurt you. You will buy healthy nutritional habits and keep your harmony for many years.