The famous energy system created by French nutritionist Pierre Dukan has become one of the most popular diets in the world.The essence of the Ducan diet is the sudden decrease in carbohydrates, which forces the body to actively spend calories.
The essence of the Ducan diet
The advantage of Pierre Dukan's diet over others is that it does not mean counting calories and following a diet.Dukan does not limit even eating time.The key is to withstand the four stages of the diet.Two initial weight throws, in the finals - setting and smooth exit from the diet.
The mandatory element is the inclusion of oat bran in the diet, which creates saturation and helps to speed up metabolism.Dr. Ducan also recommends that he is also held for 20-30 minutes a day for exercise, as well as a simple walk.
Stages of Ducan's diet
1. Attack
At this stage, the body quickly gets rid of extra pounds.According to recognition, the attack is the most difficult period, and later stages can withstand much easier.The essence of the attack is not starving: there is, and a strictly defined product set that secretes a high protein content that allows you to lose weight without losing muscle mass.
The scene takes 2 to 7 days.There are more than 70 items on the list of permissible products and don't forget about the brain!
2. A replacement
At this stage, carbohydrates are added to the menu.But that doesn't mean it's time to celebrate victory with your favorite cakes.Pierre Dukan recommends carbohydrates from vegetables: you can eat anything else other than starch.
A substitute means that they replace each other with pure protein and protein that can be used.The duration of the stage is calculated by the formula: 7 days for an extra kilogram of weight.
3. Correction
A very important phase, avoiding the return of lost kilograms.The menu should be gradually expanding, but observe one pure protein day a week.Multiply the number of lost kilograms from ten - so much consolidation will last.
4. Stabilization
You can eventually go back to a regular menu.There are only three restrictions: pure protein day once a week, 20 minutes of physical activity and three tablespoons oat sections a day.According to Pierre Dukan, compliance with these rules is insured for lifelong lifelong losing weight.
Ducan Diet Recipes
Attack: Bread on Duan
150 g of soft curd cheese
2 -3 eggs
4 tbsp
4 tablespoons gluten
1 tablespoon of oil
1 teaspoon of baking powder
Mix all ingredients, form bread and bake in the oven until bake at 180 degrees.
A substitute: a savory eggplant salad
2 - 3 eggplants
1 red onion
400 -500 g of tomatoes
A bunch of parsley
2 tablespoons apple cider vinegar
0.5 teaspoon salt
1 tablespoon sugar substitute
Garlic
1 tablespoon of vegetable oil
Black pepper
We pierce the eggplant in several places with a fork and completely bake in the oven at 180 degrees 30 and minus 40 minutes.
Cut the onion into half rings, add sucararate, salt and apple cider vinegar.Pour a glass of boiling water and leave this marinade.
When the eggplants are ready, we cleanse them from the skin and cut them into large cubes.Add the chopped tomatoes and finely chopped parsley.
We remove the water from the onion and add it to the salad.We season the salad with a spoonful of vegetable oil.
Protein Day only: stuffed squid
6 squid carcasses
1 onion
4 boiled eggs
8 crab sticks
100 g Champignons
salt, pepper to taste
Roll the mushrooms and onions until baked, transfer to a bowl, add the chopped sticks and eggs.Salt, pepper, mix everything.We fill the purified and washed squid obtained by minced meat, attaching the edges with a toothpick.
We lie in the form, add milk to which we add salt, pepper, dill in advance.Milk should be closed squid.We put the shape in the oven preheated to 180 degrees for 10 minutes.Then we turn the squid and send it to the oven for another 10 minutes.
Would allow Ducan's diet product table
Meat:
Beef fillets, beef tongue, beef haircut, steak, rabbit, game, shin liver, shin buds, stroke, small fat -free skin, basturma.
Bird:
Chicken, turkey, cesard, ham from turkey, chicken ham, quail, chicken liver.
Fish:
COD, HEK, Palatus, Dorada, Kefal, Plender, Sea Use, Picks, Patossa, Salmon, Crab, Tuna, Mackerel, Sardine, Sardine, Burbot, Carpat, Sturgeon, Sturgeon"Herring", "Herring".
Seafood:
Squid, crabs, trumpeter, sea scallop, shrimp, lobster, Karakatitsa, sea snail, oyster, sea hedgehog, mussels.
Plant proteins:
Oat bran, tofu.
Dairy products:
Small curd, low fat yogurt without sugar, low fat milk, low fat melts cheese, kefir.
Eggs:
Chicken, quail.
Vegetables (starting from a replacement stage):
Cucumbers, tomatoes, radishes, eggplants, artichokes, salads, carrots, onions, onions, kolrabi, cabbage, zucchini, broccoli, ribbed, rhubarb, pumpkin, spinach, endive, beans, chicory, chicory.
What is forbidden in the Ducan's diet?
Like any power restriction, the Ducan's diet has contraindications.
You should certainly not follow Pierre Dukan's diet if you have hypertension, kidney disease or gastrointestinal tract, atherosclerosis.In any case, consult your doctor before starting your diet.You are unlikely to make a Ducano diet if you follow a strict vegetarian diet.
It is better to give up a diet if you have a tendency to depression, allergies or diabetes, menstrual lesions.
What if you have been holding a diet?
If you have violated the recommendations of Pierre Dukan, try to make the next two days of pure protein and limit the consumption of salt.Be sure to follow the drinking regime (about 2 liters of water a day) to prevent fluid retention in the body.Don't worry!Make sure you have the ability to sleep enough and walk more in the fresh air.
What is the risk of Ducan's diet?
Diet Pierre Dukan failed to avoid criticism.Like other protein diet, it may, according to some doctors, increase the risk of heart, liver and kidney disease, disrupts metabolism, and increase cholesterol.Repeated Ducan's diet in ratings appeared as one of the most dangerous.We remind you: Talk to your doctor before deciding to follow the Duukan's diet!