The famous feeding system, developed by the French nutritionist Pierre Dukan, has become one of the most popular diets in the world.The essence of Ducan's diet is a strong decrease in carbohydrates that force the body to actively spend calories.
The essence of the Ducan diet
The advantage of Pierre Dukan's diet compared to the others is that he does not order to count the calories and maintain a diet.Dukan does not even limit the time to eat.The most important thing is to resist the four phases of the diet.On two initials, a weight loss occurs, on the final fixing and a regular exit from the diet.
Mandatory element: the inclusion of the oat bran in the diet, which create a sensation of saturation and help accelerate the metabolism.Dr. Ducan also recommends being also considered 20-30 minutes a day of physical effort, it is also considered an ordinary walk.
Ducan diet phase
1. Attack
At this stage, the body is quickly freeing up with extra kilos.According to the awards, the attack is the most difficult period, the subsequent stages can resist much more easily.The essence of the attack is not in hunger: it exists, but a set of strictly defined products that distinguishes the high protein content, which allows you to lose weight without loss of muscle mass.
The stage lasts from 2 to 7 days.The list of allowed products has more than 70 items and do not forget the bran!
2. Alternation
At this stage, carbohydrates are added to the menu.But this does not mean that it is time to celebrate the victory with your favorite cakes.Pierre Dukan recommends carbohydrates from vegetables: you can eat anything but the starch containing.
The alternation implies that they replace each other with purely protein and vegetable days.The duration of the stadium is calculated by the formula: 7 days per extra kilogram of weight.
3. Fixing
A very important phase that avoids the return of lost kilograms.The menu should gradually expand, but observe a purely protein day per week.Multiply the number of kilograms lost by ten: so many consolidations will last.
4. Stabilization
Finally, you can return to the usual menu.There are only three restrictions: a purely protein day once a week, 20 minutes of physical activity and three tablespoons of oat cuts per day.Respect for these rules throughout life, according to Pierre Dukan, is ensured by the return of the lost weight.
Ducan dietary recipes
Attack: bread on dukan
150 g of soft master
2 -3 eggs
4 tablespoons
4 tablespoons of gluten
1 tablespoon of oil
1 teaspoon of powder cooking
Mix all the ingredients, form bread and bake in the oven until cooking at a temperature of 180 degrees.
Alternation: spicy eggplant salad
2 - 3 aubergines
1 red onion
400 -500 g of tomatoes
A pile of parsley
2 tablespoons of apple cider vinegar
0.5 teaspoon of salt
1 tablespoon of sugar substitute
garlic
1 tablespoon of vegetable oil
Black pepper
Pieriamo the aubergines in different points with a fork and we will cook entirely in the oven at 180 degrees 30 and less 40 minutes.
We cut the onion into half rings, add salt vinegar, salt and apple cider.Pour a glass of boiling water and leave to launch in this marinade.
When the aubergines are ready, we clean them of the skin and cut them with large cubes.Add chopped tomatoes and finely chopped parsley.
We empty the water from the onion and add it to the salad.We lead the salad with a spoonful of vegetable oil.
Purely protein day: stuffed squid
6 calamari carcasses
1 onion
4 hard eggs
8 crab sticks
100 g of Champignons
salt, pepper to taste
Turn the mushrooms and onions until cooking, transfer to a bowl, add chopped sticks and eggs.Salt, pepper, mix everything.Fill the purified and washed squid with the resulting minced meat, we fix the edges with a toothpick.
We put ourselves in the shape, pour the milk in which pre -add salt, pepper, dill.The milk should close the squid in half.We put the shape in the oven, preheated to 180 degrees, for 10 minutes.So we turn the squid and send to the oven for another 10 minutes.
Table of products allowed for the ducan diet
Meat:
Beef fillet, beef tongue, beef cutout, steak, rabbit, game, veal liver, veal buds, strokes, low -leather -free fat ham, bases.
Bird:
Chicken, Türkiye, Cesard, turkey ham, chicken ham, quail, chicken liver.
Fish:
Cod, Hek, a palatus, a Dorada, Kefal, Flounder, Persian Fish, Picks, Putassa, Salmon, Crab, Tuna, Mackerel, Sardine, Pendency, Burbot, Carp, Storione, Sprat, Trout, Cat Fish, Arza.
Seafood:
Squid, crab, trombettist, scallops for sea, prawns, lobster, karakatitsa, sea snail, oysters, sea urchin, mussels.
Vegetable protein:
Bran d'Avena, tofu.
Lactiero -Caseari products:
Small cottage, low sugar -free fat yogurt, low fat milk, low fat cheese, kefir.
Egg:
Chicken, quail.
Vegetables (starting from the alternation phase):
Cucumbers, tomatoes, radishes, aubergines, artichokes, lettuce, carrots, onions, kolrabi, cabbage, courgettes, broccoli, brannella cabbage, rhubarb, pumpkin, spinach, edition, green beans, chicota, span, chilli pepper, soybean, myode.
Who is contraindicated in the Ducan diet?
Like any restriction of power, Ducan's diet has contraindications.
You should absolutely not observe Pierre Dukan's diet, if you have hypertension, kidney disease or gastrointestinal tract, atherosclerosis.In any case, before starting a diet, consult a doctor.It is unlikely that you make friends with Ducan's diet if you join a rigorous vegetarian diet.
It is better to give up a diet if you have a tendency to depression, allergies or diabetes, menstrual irregularities.
What to do if you broke the diet?
If you have violated Pierre Dukan's recommendations, try making the next two purely protein days and limit the consumption of salt.Make sure to follow the drinking regime (about 2 liters of water per day) to avoid fluid retention in the body.Don't worry!Make sure you have the opportunity to sleep enough and walk more in fresh air.
What are the risks of Ducan's diet?
Diet Pierre Dukan was unable to avoid criticism.Like other protein diets, according to some doctors, it can increase the risk of heart, liver and kidney diseases, stop metabolism, increase cholesterol.Ducan's diet repeatedly appeared in assessments as one of the most dangerous.We remind you: before deciding to observe the Duukan diet, consult your doctor!