The surname of this nutritionist became the name of the family: "I am sitting on the Dukan", at least one of our friends or ourselves said these words.It is not surprising that Pierre Ducan has studied (and continues to study) the food habits of his patients for 25 years and has developed the author's methodology for weight loss.After the release of the book "I will not be able to lose weight", not only his patients spoke of him, but also all those who dream of becoming thinner.And this, we will be honest, almost everything.In addition to a systematic and intelligible approach, several books, over 500 recipes, the doctor's diet has gained popularity thanks to the individual interactive online coaching program.The bottom line is that at any time you will be supported by nutritionists (including Dukan himself), I correct the program, from the night fate to the refrigerator.
Diet phase
Unlike many cunning diets, in which grams and calories must be considered, choosing food by color, freezing with a fork at the mouth of exactly 17.59 or breed proteins from carbohydrates, Pierre Ducan has divided the entire process of achieving and preservation of the desired weight in 4 stages.Two initials are aimed at loss of extra kilos, the next two - to the fixation of the result.An important detail is the daily consumption of oat bran.They swell, causing a feeling of saturation and accelerate the metabolism process.
Attack: Quick weight loss. Ducan is categorically against hunger.Therefore, even during the most difficult period, there is the opportunity to choose between 72 products.Everyone is rich in proteins that stimulate the weight loss process.In addition, fat is burned and the muscles remain intact.
Duration: 2 - 7 days
Weight loss: 1.5 - 4 kg
The amount of oat bran: 1.5 tablespoons.the.
Physical activity: 20 min.per day
Alternation: gradual achievement of the right weight. The weight loss process slows down a bit, but does not stop.28 types of vegetables are added to proteins.Ducan recommends eating, alternating purely protein (BB) and plant (BO) days.
Duration: 7 days for each extra kilogram
Weight loss: an average of 1 kg per week
Number of oat bran: 2 tablespoons.the.
Physical activity: 30 min.per day
Consolidation: dependence on the new diet to avoid the yo-yo effect. You have achieved the goal, but the body wants to return the lost kilograms.To stay in the winners, you need this phase.Gradually return the rest of the products (flour, fruit, cheese) to the menu and do not even deny the festive parties.To ensure with strong fluctuations by weight, Dukan introduces only proteins on Thursday.
Duration: 10 days for each kilogram lost
The amount of oat bran: 2.5 tablespoons.the.
Physical activity: 25 min.per day
Stabilization: We eat what we want, but we follow the three rules. Finally, you can afford everything, but for life it is necessary: 1. Every Thursday there are only proteins.2. To refuse the lift and walk every day for 20 minutes.3. Dright three tablespoons of oat bran every day.
Duration: all his life
Number of oat bran: 3 tablespoons.the.
Physical activity: 20 min.per day
As you have noticed, Ducan pays attention not only to nutrition, but also with physical effort, however, very irregular.Excursions from 20 to 30 minutes a day - without foul.Other types of cardio loads remain at your discretion.
100 allowed products
The list of products allowed according to the Ducan method, depending on the stage, has 72 to 100 products.There is no happiness in any diet.72 containing product proteins is lean meat, poultry and fish, seafood, chicken eggs, dairy products -caseari with a fat content of 0% without additives and sweeteners more vegetable proteins (tofu or oat bran).In the second phase, 28 types of vegetables are added: courgettes, artichokes, aubergines, cabbage, green beans, carrots, cucumbers, tomatoes, radishes, beets, spinach, pumpkin, etc.Mushrooms and soy also.
Contraindications
Among the unconditional contraindications to the diet, hypertension, gastrointestinal diseases of Ducan, diseases and kidneys, atherosclerosis, rigorous vegetarianism, children and adolescence.Attention should be treated with diabetes, allergies subject to depression and people whose work is associated with greater concentration (drivers, doctors).Women who plan pregnancy are waiting for a child or breastfeeding, you can observe Ducan's diet, if you take the third stage as a base, exclude the proteins of Thursday and add a portion of fruit/berries to the daily menu.
If you fell
If you have violated the program (which is not excluded on the eve of the New Year's marathon), do the following: dedicate a couple of days (no longer) to proteins;Increase the consumption of water to 2 liters per day and limit the consumption of salt so that the fluid does not delay in the body;sleep more;Walk an hour a day.
Criticism
Pierre Dukan's diet is often criticized, in particular colleagues in the seminary.Hence, the Nutrition expert Jean-Michelle Cohen convinced the court that protein diets can cause heart disease and breast diseases.Now the opponent should pay Cohen more than a few thousand dollars.The author of the book "Bible of Literation", Zhenny de Jonkier, considers the lack of a sense of hunger the only advantage of the Dukan system.Another nutritionist, Katrin Lefevr, is sure that the predominance of proteins, especially during the attack, will not pass without consequences for the kidneys.The Dietetic Association put the Ducan diet the first in the list of worst diets.According to experts (the health security agency of nutrition, the environment and labor), this diet can violate the metabolism process, the level of cholesterol, following which cardiovascular complications, kidney problems and straight problems will occur.Therefore, we remind you: before adjusting the weight with diets, consult a qualified specialist.