The surname of this nutritionist became the name of the household: “I am sitting on the Dukan,” at least one of our friends or ourselves said such words.No wonder Pierre Ducan has been studying (and continues to study) the food habits of his patients for 25 years and developed the author’s methodology for weight loss.After the release of the book “I Don’t be able to lose weight”, not only his patients spoke about him, but also everyone who dreams of becoming slimmer.And this, we will be honest, almost everything.In addition to a systematic and intelligible approach, several books, more than 500 recipes, the doctor’s diet has gained popularity thanks to the program of individual interactive online coaching.The bottom line is that at any time you will be supported by nutritionists (including Dukan himself), I correct the program, from the night sorties to the refrigerator.
Stages of the diet
Unlike many cunning diets, where grams and calories need to be considered, choose food by color, freeze with a fork at the mouth of exactly 17.59 or breed proteins from carbohydrates, Pierre Ducan divided the whole process of achieving and preserving the desired weight at 4 stages.Two initials are aimed at the loss of extra pounds, the next two - at the fixation of the result.An important detail is the daily consumption of oat bran.They swell, causing a feeling of saturation, as well as accelerate the process of metabolism.
Attack: Fast weight loss. Ducan is categorically against starvation.Therefore, even during the hardest period, there is an opportunity to choose from 72 products.All of them are rich in proteins that stimulate the process of losing weight.Moreover, the 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 tbsp.l.
Physical activity: 20 min.per day
Alternation: gradual achievement of the right weight. The weight loss process slows down a little, but does not stop.28 types of vegetables are added to proteins.Ducan recommends eating, alternating purely protein days (BB) and protein-vegetable (BO).
Duration: 7 days for every extra kilogram
Weight loss: an average of 1 kg per week
Number of oat bran: 2 tbsp.l.
Physical activity: 30 min.per day
Consolidation: addiction to the new food regime to avoid the Yo-Yo effect. You have reached the goal, but the body wants to return the lost kilograms.To stay in the winners, you need this stage.Gradually return the rest of the products (flour, fruits, cheese) to the menu and do not even deny yourself festive feasts.To insure yourself with sharp fluctuations in weight, Dukan introduces purely protein Thursday.
Duration: 10 days for every lost kilogram
The amount of oat bran: 2.5 tbsp.l.
Physical activity: 25 min.per day
Stabilization: we eat what we want, but we follow the three rules. Finally, you can afford everything, but throughout life it is necessary: 1. Every Thursday there are only proteins.2. To refuse the elevator and walk every day for 20 minutes.3. Dright three tablespoons of oat bran daily.
Duration: all his life
Number of oat bran: 3 tbsp.l.
Physical activity: 20 min.per day
As you noticed, Ducan pays attention not only to nutrition, but also with physical exertion, however, very unreleal.Hiking from 20 to 30 minutes a day - without fail.Other types of cardio loads remain at your discretion.
100 permitted products
The list of permitted products according to the ducan method, depending on the stage, has from 72 to 100 products.There is no such happiness in any diet.72 containing product protein is lean meat, poultry and fish, seafood, chicken eggs, dairy products with a fat content of 0% without additives and sweeteners plus plant proteins (tofu or oat bran).At the second stage, 28 types of vegetables are added: zucchini, artichokes, eggplant, any cabbage, green beans, carrots, cucumbers, tomatoes, radishes, beets, spinach, pumpkin, etc. Mushrooms and soy are also included.
Contraindications
Among the unconditional contraindications to Ducan’s diet, hypertension, gastrointestinal diseases and kidneys, atherosclerosis, strict vegetarianism, children and adolescence are indicated.Caution should be treated with diabetes, allergies prone to depression and people whose work is associated with increased concentration (drivers, doctors).Women who plan pregnancy are waiting for a child or breastfeed, you can observe Ducan’s diet, if you take the third stage as a basis, exclude Thursday protein and add a portion of fruits/berries to the daily menu.
If you fell off
If you have violated the program (which is not excluded on the eve of the New Year's marathon), do the following: devote a couple of days (no more) to the proteins;Increase water consumption 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
The diet of Pierre Dukan is often criticized, especially, colleagues in the workshop.So, 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 Association of Dietetics put the diet of Ducan the first in the list of the worst diets.According to experts (the sanitary safety agency of nutrition, the environment and labor), such a diet can violate the metabolism process, the level of cholesterol, as a result of which cardiovascular complications, kidney problems and rectum will occur.Therefore, we remind you: before adjusting weight with diets, consult a qualified specialist.