The name of this nutritionist became the name of the household: "I sit on the Dukan", at least one of our friends or said such words.Not surprisingly, Pierre Ducan has been studying (and continuing to investigate) his patient's food habits for 25 years and developed the author's weight loss methodology.Not only his patients, but all who dream of becoming slimmer after publishing the book "I can't lose weight" talked about it.And that's, we'll be honest, almost everything.In addition to a systematic and understandable attitude, several books, more than 500 prescriptions, have become popular with a doctor's diet due to an individual interactive online coaching program.The point is that at any time you will be supported by nutritionists (including Dukan itself), I repair the program from night species to the refrigerator.
Diet stages
Unlike many cunning diets, when you need to consider grams and calories, choose food by color, freeze with a fork at exactly 17.59 or carbohydrate protein, Pierre DUCAN has divided the entire weight gain and preservation process in 4 steps.The two initials are designed to lose extra pounds, the other two to determine the result.An important detail is the daily consumption of oat bran.They swell, causing a sense of saturation, as well as accelerating the metabolic process.
Attack: Fast weight loss. Ducan categorically before fasting.Therefore, even in the most difficult period, there is the option to choose from 72 products.All of them are high in protein that stimulates the weight loss process.In addition, fat is burned and the muscles remain intact.
Duration: 2 - 7 days
Weight throw: 1.5 - 4 kg
Oatmeal: 1.5 tablespoons.l.
Physical activity: 20 min.per day
Replacement: gradual achievement of the right weight. The weight loss process slows down slightly, but does not stop.28 types of vegetables are added to the protein.Ducan recommends eating by changing pure protein days (BB) and protein that is done (BO).
Duration: 7 days for each additional kilogram
Weight loss: On average 1 kg per week
Number of oat bran: 2 tablespoons.l.
Physical activity: 30 min.per day
Consolidation: Dependence on a new food regime to avoid the Yo-Yo effect. You have reached the goal, but the body wants to return the lost kilogram.You need this stage to stay the winners.Gradually return the remaining products (flour, fruits, cheese) to the menu and do not even deny the holiday holidays.In order to insure himself with sharp weight fluctuations, Dukan introduces pure protein Thursday.
Duration: 10 days for each lost kilogram
Oatmeal: 2.5 tbspl.
Physical activity: 25 min.per day
Stabilization: We eat what we want, but we follow three rules. Finally, you can afford everything, but for a lifetime it is necessary: 1. Every Thursday is just protein.2. To give up the elevator and walk every day for 20 minutes.3. Dright three tablespoons oat bran daily.
Duration: all his life
The number of oat bran: 3 tablespoons.l.
Physical activity: 20 min.per day
As you have noticed, Ducan pays attention not only to nutrition but also with exercise, but is very difficult.Hiking from 20 to 30 minutes a day - without failure.Other types of cardio loads remain at your discretion.
100 permitted products
The list of permissible products according to the Ducan method has between 72 and 100 products based on the stage.There is no such happiness in any diet.72, which contains protein in the product, is lean meat, poultry and fish, seafood, chicken eggs, dairy products with 0% of additives and sweeteners and plant proteins (tofu or oat bran).The second stage adds 28 types of vegetables: zucchini, artichokes, eggplants, any cabbage, asparagus, carrots, cucumbers, tomatoes, radish, beetroot, spinach, pumpkin and more.Mushrooms and soy.
Contraindications
Among the unconditional Ducan diet contraindications, hypertension, gastrointestinal diseases and kidneys, atherosclerosis, strict vegetarianism, children and adolescence.Caution should be taken to treat diabetes, allergies prone to depression, and people whose work is associated with increased concentration (drivers, doctors).Women who are planning a pregnancy await a child or breastfeeding, you may notice the Ducan's diet if you keep the third stage as a base, do not include Thursday protein and add part of the fruit/berries to your daily menu.
If you have fallen
If you have violated the program (which is not included in the New Year Marathon Eve), do the following: Take a couple of days (no more) for proteins;Increase water consumption to 2 liters a day and limit salt intake to prevent the fluid from dipping in the body;Sleep more;Walk an hour a day.
Criticism
Pierre Dukan's diet is often criticized, especially in colleagues at workshops.So nutrition expert Jean-Michelle Cohen convinced the court that protein diets could cause heart and breast disease.Now the opponent should pay Cohen more than a few thousand dollars.Zhenny de Jonkier, the author of the book Bible, believes that the feeling of hunger is not the only advantage of the Dukan system.Another dietitian Katrin Lefevr is sure that protein prevailing, especially during the attack, will not pass without consequences for the kidneys.Ducan's diet diet was first included in the list of worst diets.According to experts (sanitary nutrition agency, environment and workforce), such a diet can damage the metabolic process, cholesterol levels, which will lead to cardiovascular complications, kidney problems and rectum.Therefore, we remind you: consult a qualified specialist before adjusting your weight loss.