Of all the well -known power systems, Ducan's diet is perhaps one of the most remarkable.
On the one hand, the popularity of this diet is the result of good marketing and advertising."Five million French cannot be wrong!"- says the slogan on the doctor's books.On the other hand, Dr. Ducan's diet really deserves a lot of attention due to the high efficiency and true care of the patient.
Especially the tangent concerns for the long -term results of the result and the stability of the weight obtained following the compliance with the diet.
Dyukan's diet.Phase 1 - Attack
Ducan's diet always begins at this stage, regardless of the duration and number of extra kilos.Dr. Ducan himself defines this stage of pure protein.
A feature of the "attack" stadium is the use of protein products exclusively from the list.At this stage, only low -fat products, poultry, fish, eggs, dairy products -caseari with low fat content can be consumed.All these products can be sprinkled abundantly with spices and spices, use lemon juice, onions, asparagus, vinegar, cumin seeds, garlic, parsley, aromatic herbs, mustard.You can only foods in the most minimal quantities.If you are predisposed to Edema, it is better to completely abandon the salt.
The duration of the first stage of the Dukan diet is usually from 2 to 7 days.In extreme cases, up to 10 days.
Another important feature of the "attack" phase is that any number of products can eat and whenever you want.That is, there is no restriction on the volume of food and the frequency of the meal.You can literally eat "at the landfill".
List of products for the "Attack" stadium
- Low fatty meat: beef, calfskin, knight.(Pork and lamb are prohibited).
- Goldophone: beef liver, veal liver, poultry liver, tongue.
- Fish: oily varieties with bluish skin (Sardini, mackerel, tuna, salmon), low -fat fish (Hek, cod, kefal, perch, trout, prayer, crucial carp, sum, ramp, hutlka, mermang, etc.), smoked fish (not higher than 10%), cane fish (crane oil), crab.
- Sea fruits: shrimp, crabs, prawns, lobsters, lobsters, oysters, mussels, sea scallops, etc.
- Pollame and rabbit: all types of poultry, with the exception of ducks and geese (due to oily skin), chicken (in particular white meat), turkey, quail, cavia poultry, pigeons, pheasants, pernicians, rabbit.
- War lent: any sausage and ham with fat content below 4% (chicken, turkey).
- Eggs: any.The use of a large amount of egg yolks (no more than 2 per day) should be avoided.If you have an increase in blood cholesterol content, it is recommended to use no more than 3-4 egg yolks per week.There are no restrictions on egg proteins.
- Lactiero -Casear products with low fat (0%): yogurt, cheese, milk, cottage.Lactiero -Casear products focused with artificial sweeteners (yogurt) are acceptable.
Please note that Dr. Dukan does not refer to protein products.
Cooking methods products for the "attack" phase
A fryable without adding fats and oils, bake the oven, fry, cook, cook in sheet, steam.
Menu for each day
An approximate menu for each day in the "attack" phase allows you to avoid difficulty at the beginning, when it is difficult to understand what it is and how it is and which products can be mixed.It offers breakfast, lunch and an afternoon snack, make standard and the same for each day.This will allow you not to sculpt your head with a variety of recipes.
Breakfast
- coffee or tea with saccant;100-200 g.Yogurt or Skim Cottage Cheese;
- 1 piece of turkey, chicken, ham or boiled eggs;Or a Crusca tortilla (see below).
Lunch (at 10-11 hours, if you want to eat)
- 100-200 g.Yogurt or 100 g.Cottage cheese
Afternoon snack (at 4pm, if you want to eat)
- 100-200 g.Yogurt or 1-2 pieces of turkey, chicken
Lunch and dinner are proposed to make different and very different.
The use of the bran
Sharbi can be added to drinks and yogurt.And you can make a cake from them according to a special recipe.
- Mix 1.5 tablespoons of bran with 1.5 tablespoons of liquid curd (it can be with yogurt) in a small bowl.
- Add the protein of an egg or whole egg.Mix everything carefully.
- Put the resulting mass on a teflon pan, fattened with a drop of vegetable oil and fry on both sides for 2-3 minutes.
Such a cake can be stored in the refrigerator (in a plastic bag).It is suitable for a snack and for the preparation of a sandwich with fish, meat, etc.
The cake can be made sweet if you add a slightly artificial sweetener to the dough.
Duration of the "Attack" stadium
If you need to lose less than 6-10 kg, 3 days are considered an optimal duration.
If you need to lose less than 5 kg, 1 day is enough.
If you need to get rid of more than 10 kg, the duration of the first phase of the diet should be at least 4-7 days.Sometimes it is prolonged up to 10 days, if the extra kilos are more than 20.
Phase 2 - Alternation
At this phase of the diet, it is allowed to use a large list of vegetables.But this is done according to special patterns.
Scheme 5/5
Five days you only eat protein products from the attack phase.And the next five days - with the same products with the addition of allowed vegetables.
Scheme 1/1
One day you have to eat only protein products from the attack phase.And the next day are the protein products with the addition of allowed vegetables.
Dr. Dukan considers the 1/1 scheme much more comfortable for patients.
Make sure to include 2 tablespoons of oat bran on proteins and proteins and vegetables.
Vegetables allowed and prohibited
They are allowed: tomatoes, radishes, cucumbers, spinach, asparagus, onions, beans of asparagus, cabbage, mushrooms, celery, dill, salads of leaves, endors, courgettes, aubergines, pepper.As well as beets and carrots (in limited quantities).
You shouldn't use: potatoes, rice, corn, peas, beans, lentils, beans, avocado, artichokes, goat discoveries.
Phase 3 - Fixing
This phase of the Ducan diet begins when you have already reached the desired weight.And here a dangerous trap awaits you.The result is necessarily stabilized.And in no case should you return to your old eating habits!This in a few days will lead to a series of kilograms lost with this difficulty.In addition, these kilograms will return with a margin.
Dr. Ducan underlines that the result should be resolved immediately, since obtaining the same effect from the diet, so keeping it in the second or third time will be much more difficult.There are serious psychological and physiological reasons for this.
The main rule of the third phase of the Dukan diet
Each lost kilogram must be set for 10 days.Therefore, if you have lost 10 kilograms more thanks to Ducan's diet, you have to join the rules of the third stadium for at least 100 days.
Which products can eat in the "consolidation" phase
- All the protein products of the "Attack" stadium
- All the products and vegetables of the "Alternanza" stage
- 1 portion of fruit per day (with the exception of bananas, grapes and cherries)
- 2 slices of wholemeal bread per day
- At least 2 liters of water per day, including all drinks
- No more than 40 g of cheese per day
- 2 portions of products containing starch per week
- It allowed a Hamst of lamb and hot pork
- 2 tablespoons of oat bran are required
- Twice a week you can organize a festive dinner (see below)
Once a week, one day is always kept on protein products.Dr. Ducan insists on the fact that it is Thursday.
Menu for the "Consolidation" Stadium
You can eat all the products above every day.But once a week it is necessary to join a protein diet strictly.On this day, you have to eat only allowed protein dishes.
Phase 4 - Stabilization
This is the most important in the long run the stadium of the Ducan diet.It is the one who guarantees the conservation of the weight achieved for life.
The rules of the stabilization phase are very easy to use, but mandatory.
- You have to eat exactly like in the third phase.
- Once a week it is necessary to organize a protein day.
- Continue to drink at least 1.5 liters of water per day.
- Every day you have to take 3 tablespoons of oat bran in any form.
- For physical activity, the doctor recommends the refusal of the element of the elevator and walks at least 20 minutes a day.
These rules must be held throughout your life if you want to keep the weight normally and not to earn extra kilos.
The advantages of the ducan diet
Dr. Dukan's diet has many advantages.Here is the greatest number of strengths of this diet:
- There is no need to count calories.It is not necessary to weigh any piece of food and carefully monitor the caloric content.
- Set of high quality and healthy products.
- Accounting of patient psychology. Dukan's diet includes everything: a quick start of inspiration, periodic changes in the diet, the stage of consolidation and the stabilization of the results of weight loss.And in each phase, Dr. Dukan provides clear and executable instructions.A person who has really decided to lose weight is facing these requirements quite easily.
- The presence of different phases with different objectives.Ducan's diet includes four phases, which are significantly different in objectives and content.The division of the diet in phases helps the patient's psychological adaptation a lot.The process of restrictions in nutrition is much easier when there are phases and terms indicated.
- Long -term concern for the results, the stage of weight stabilization.
- A mass of high quality and delicious recipes.
- Reasonable determination of the final weight for each patient.
- Accounting such as the physicist and personal history of a person.Dukan's diet does not accept common formulas and very simplified to determine the normal weight for a certain person.Here you will not find the formula "Growth less I'm", body weight index, etc.
The disadvantages of the Ducan diet
Despite many very positive points, Dr. Ducan's diet has a series of serious disadvantages and defects.Here are the main disadvantages:
- Orientation exclusively to the arrow of the stairs.On the one hand, weight changes in the direction of decrease can only delight a person exhausted for many years of struggle with extra kilos.On the other hand, it is necessary to understand the difference between the weight and the composition of the body.The body should not only reduce weight, but change its composition, reducing fat content and increasing the content of muscles and water.This is the only right path that allows you to maintain health and the appearance in bloom.
- Intolerance to some phases of many people, in particular the "attack" phase.
- Tasso too high of weight loss.Dr. Dukan's diet is arranged so that the patient from the first days has seen his results.This is greater, since patients immediately see the results on the scale.Motiva a lot.However, it is important to understand that what they consider a useful effect is actually an acute reaction from body stress.The body begins to lose water intensely.And not only the subcutaneous, from which people tend to swelling and women in the period before menstruation suffer.But also water with muscle tissue.And this is a direct damage to health.
- Dehydration and catastrophic loss of muscle mass. In practice, this turns into a rapid loss of mass and muscle tone.Consequently, human physical skills are reduced, posture disorders occur, etc.
- The recommendations accept the sweetener.According to many nutritionists, the artificial sweetener is harmful to health.
Medical restrictions
A short list of medical contraindications for Ducan's diet.
- Cardiovascular system diseases
- Nephropathy
- Liver pathology
- Increased blood pressure, hypertension
- Bone diseases, spine, joints
- Diseases associated with the reproductive system
- Diabetes
- Teenager and elderly
- Pregnancy and breastfeeding period
- The presence of allergies
- Problems with the gastrointestinal tract
And this is not all contraindications at all.Before using Ducan's diet, be sure to consult a doctor.
Negative moments in the process of passing the Ducana diet
Despite the rainbow descriptions of the process in the doctor's books, there are a series of unpleasant moments that you could meet in the process of passing Ducan's diet.
The low carbohydrate content in food or their complete absence leads to a series of negative phenomena.
- The growth of ketonic bodies in the blood, which can lead to poisoning by ketone
- Without carbohydrates in the diet, a clear dehydration of the body occurs, in particular muscle tissue
- The body quickly passes to nutrition with its tissues, in particular the muscle
- Against the background of carbohydrate deficiency, depression and faults can begin
Sing the skin in life, on the hands and sides of some patients
People who have passed Ducan's diet are often addressed to me as a completely or partially coach.The main problems they face are falling skin in life and in other places.In addition to other negative consequences associated with a strong decrease in muscle mass.
I think this is a serious defect of Dr. Dukan's diet.Too quick weight loss is the main reason to relax the skin.Despite the fact that Dr. Dukan himself says that the skin will return to normal, sooner or later, it is not enough to live with such an apron on the stomach ...
To avoid such a problem, you have to undergo a special test before the diet.
Dr. Dukan's diet is worth the time spent for her.However, be sure to make sure you have no contraindications.
Be healthy!And if you decide to use Dukan's diet, do it for consciousness and brings the question in the end victorious to the first item.