The famous power 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 sharp decrease in carbohydrates that force the body to actively spend calories.
The essence of Ducan's diet
The advantage of the diet of Pierre Dukan over others is that she does not order to count calories and keep a diet.Dukan does not limit even the time of eating.The most important thing is to withstand the four stages of the diet.On two initial, weight loss occurs, on the final - fixing and a smooth exit from the diet.
Mandatory element - the inclusion of oat bran in the diet, which create a feeling of saturation and help accelerate metabolism.Dr. Ducan also recommends that it is also considered to be given 20-30 minutes a day of physical exertion, ordinary walking is also considered.
Stages of Ducan's diet
1. Attack
At this stage, the body is rapidly getting rid of extra pounds.According to the recognitions, the attack is the most difficult period, the subsequent stages can withstand much easier.The essence of the attack is not in starvation: there is, but a strictly defined set of products that distinguishes high protein content, which allows losing weight without loss of muscle mass.
The stage lasts from 2 to 7 days.The list of permitted products has more than 70 items, and do not forget about 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 any other than starch -containing.
Alternation implies that they replace each other with purely protein and protein-vegetable days.The duration of the stage is calculated by the formula: 7 days per extra kilogram of weight.
3. Fixing
A very important stage that avoids the return of lost kilograms.The menu should be gradually expanding, but observe one purely protein day a week.Multiply the number of lost kilograms by ten - so many consolidation 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.Compliance with these rules throughout life, according to Pierre Dukan, is insured by the return of lost weight.
Ducan diet recipes
Attack: Bread on Dukan
150 g of soft cottage cheese
2 -3 eggs
4 tablespoons
4 tablespoons of gluten
1 tablespoon of oil
1 teaspoon of baking powder
Mix all the ingredients, form bread and bake in the oven until cooked at a temperature of 180 degrees.
Alternation: piquant eggplant salad
2 - 3 eggplant
1 red onion
400 -500 g of tomatoes
A bunch 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
We pierce the eggplant in several places with a fork and bake entirely in the oven at 180 degrees 30 & minus 40 minutes.
We cut the onion in half rings, add sucrotor, salt and apple cider vinegar.Pour a glass of boiling water and leave to languish in this marinade.
When the eggplants are ready, we clean them of the skin and cut them with large cubes.Add chopped tomatoes and finely chopped parsley.
We drain the water from the onion and add it to the salad.We season the salad with a tablespoon of vegetable oil.
Purely protein day: stuffed squid
6 carcasses of squid
1 onion
4 boiled eggs
8 crab sticks
100 g of champignons
salt, pepper to taste
Turn mushrooms and onions until cooked, transfer to a bowl, add chopped sticks and eggs.Salt, pepper, mix everything.We fill the purified and washed squids with the resulting minced meat, fasten the edges with a toothpick.
We lay in the shape, pour milk into which we pre -add salt, pepper, dill.Milk should half close squid.We put the form in the oven, preheated to 180 degrees, for 10 minutes.Then we turn the squid and send to the oven for another 10 minutes.
Table of permitted products for Ducan diet
Meat:
Beef fillet, beef tongue, beef clipping, steak, rabbit, game, calf liver, calf buds, stroke, low -fat ham without skin, basturma.
Bird:
Chicken, turkey, cesard, ham from turkey, chicken ham, quail, chicken liver.
Fish:
Cod, hek, a palatus, a dorada, kefal, flounder, sea perch, picks, Putassa, salmon, crab, tuna, mackerel, sardine, slope, burbot, carp, sturgeon, sprat, trout, catfish, herring.
Seafood:
squid, crab, trumpeter, sea scallop, shrimp, lobster, karakatitsa, sea snail, oysters, sea hedgehog, mussels.
Plant protein:
oat bran, tofu.
Dairy products:
Small cottage cheese, low -fat yogurt without sugar, low -fat milk, low -fat melted cheese, kefir.
Eggs:
Chicken, quail.
Vegetables (starting from the stage of alternation):
Cucumbers, tomatoes, radishes, eggplant, artichoke, lettuce, carrots, onions, onions, kolrabi, cabbage, zucchini, broccoli, brussel cabbage, rhubarb, pumpkin, spinach, endive, green beans, chicory, turnid, span, pepper, soy, mushrooms.
Who is contraindicated in Ducan's diet?
Like any power restriction, Ducan's diet has contraindications.
You should definitely not observe the diet of Pierre Dukan, if you have hypertension, kidney disease or gastrointestinal tract, atherosclerosis.In any case, before starting a diet, consult a doctor.You are unlikely to make friends with Ducan’s diet if you adhere to a strict 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 violated the recommendations of Pierre Dukan, try to make the next two days purely protein and limit salt consumption.Be 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 that you have the opportunity to get enough sleep and walk in the fresh air more.
What are the risks of Ducan's diet?
Diet Pierre Dukan failed to avoid criticism.Like other protein diets, it, according to some doctors, can increase the risk of heart, liver and kidney disease, disrupt metabolism, increase cholesterol.Repeatedly Ducan's diet appeared in ratings as one of the most dangerous.We remind you: Before you decide to observe Duukan’s diet, consult your doctor!