According to the store, like any other protein diet, it has found fans who want to achieve perfection in the figure. Many stars have chosen this special diet. It is a multi-nutrition system developed by French author Pierre Dukan, an experienced nutritionist who claims to be effective and sustainable in weight loss.
According to Ducana, the weight will return over time as the body is able to accumulate fat as if in reserve. As a result, there are still more fat cells, which only begin to grow with vengeance and exponentially.
Principle of operation
So, the main point is the fight against obesity. According to nutritionist Ducana, the main thing is to force the body to consume subcutaneous fat after stopping the filling of carbohydrates and fats from the outside. The diet should consist only of boiled, boiled foods with the addition of spices to speed up the metabolism. In addition, make sure you drink at least 3 liters of water a day and take oat bran on an empty stomach.
The principle of the diet is to constantly fight the extra weight, to reduce the caloric content of the diet during the course. Although there are no restrictions on the products, the results obtained should be constantly strengthened. It should not be a mono diet, because the body can break down quickly.
In addition, the diet is very diverse: vegetables, dairy products, meat, fish, that is, there is always a lot to choose from. You can eat until you are full. Eating too much, of course, should not be. But you should forget about prohibited products. Be careful with those who have limitations.
Gravity can only lead to the opposite result. It is important to include bran in the diet, to add it to different recipes. They are excellent helpers to lose weight, allowing the body to saturate quickly by absorbing water quickly. Need to eat less glucose.
Such a diet helps to reduce the caloric content of the diet, but it is impossible to strengthen the result, visit the gym, walk 20-30 minutes a day, do gymnastics and exercise to gradually pump the press. increase in load.
For a diet to be high in protein and, in Duja's view, to be effective, there must be a strict enough diet.
The essence of the Dukan diet
A gradual reduction in carbohydrates in the diet will cause the body to start using up its fat reserves. Spices should be added to the diet to speed up metabolism, and only boiled, steamed, cooked protein foods should be included.
In the first stage of the attack, it takes time to completely eliminate carbohydrates from the diet, then apply gradually, for at least 3 liters more fluid per day. The scheme was developed in 14 days, and only discipline will help a person to cope with such a diet.
To speed up the metabolism in the diet should be only protein foods with the addition of spices and cooked only in boiled, steamed, baked form.
Stages of the diet
- Attack phase- This is the beginning of the first kg, the reconstruction of the body to a new mode. The duration depends directly on the extra pounds. The first stage can be extended as long as necessary to lose weight, ie. will lose about 0, 8-1 kg per day. In this case, the meal should only be protein, using coarse grinding of bran to saturate the culture and burn the names of the fat mass without destroying the muscles. Add oat bran, low-fat broth cubes to the foods you need. At the same time, do a jog every day, do aerobics.
- Alternative phase,when the metabolism begins to take effect. The duration of the phase by replacing protein and vegetable foods with various products is up to 160 days: legumes, carrots, beets, spinach, cabbage, pumpkin, peas, corn, potatoes. You need to eat moderately, but allow yourself to feel hungry. Muscle tissue processing can begin instead of burning fat. At this stage, the bran portion can be increased to 2-3 tbsp. l.
- Closing phaserather, it aims to maintain the results obtained, as opposed to an attack. At this stage, you can lose up to 30 kg in 10 days by including chicken, veal, fish, low-fat dairy products, offal, broth cubes in the diet. The main thing is to speed up your metabolism, so you should eat 1. 5 liters of oat bran a day and do not forget to walk 20-30 minutes every day, do aerobics classes. It should help to saturate and break down edible fats quickly.
- Stabilization phase,generally when the body has already adapted and returned to normal. There is a new diet habit and excess fat is stored, there is no sharp increase in body fat. The duration of this phase is 10 days, although Dukan recommends always following such a diet, replace Step 4 with Step 2 by adding fruits, berries, cheese (30% fat), starchy foods and small amounts of sweets. diet. Dandruff intake can be increased up to 2. 5 tablespoons. Do not forget about physical activity, aerobics for 30 minutes daily. This stage must always be followed, and there are practically no restrictions on food. Although some rules must be followed.
Permitted and prohibited products
Each phase of the diet includes foods that are forbidden and allowed:
- When attacking, you can eat lean pork, beef, turkey, rabbit, poultry, beef, veal, ham, lean seafood, fish without tomatoes, fermented boiled milk, yogurt, kefir, tofu cheese. The main thing is that food is only protein. It is forbidden to consume foods containing alcohol, carbohydrates and fats, ketchup, sugar. You can add a little spice and seasoning, do not forget to take the bran, add it to dishes. Drink 2 liters of clean fluid a day.
- Alternatively, it is allowed to salt the food, add spices, seasonings, ketchup, mustard (not more than 1 tbsp. ). Drink 2 liters of water, take the bran, increase it to 2-3 tbsp. spoons. The food should only be boiled, cooked, nothing can be fried. It is forbidden to take fructose, sugar, alcohol. Only dry wine (a glass) is allowed.
- In the consolidation phase, fruits, pork, lamb, pork, whole grain bread, potatoes, lentils, legumes, pasta, soft drinks, dry wine are allowed. Sometimes you can organize a snow festival for yourself. Sweeteners are prohibited. It is good to organize fasting days at least once a week.
Ducan diet menu
The menu should be high in protein and low in carbohydrates. You can eat meat, eggs and fish, but low-fat varieties. Remember to take bran, which provides a good feeling of hunger, especially during the attack.
So, a menu for about a week:
- Monday - porridge, beef, oat bran added to baked seafood.
- Tuesday - egg omelet, green tea, chicken in sauce, fish soup.
- Wednesday-low-fat cheese slices, green hibiscus tea, soup with mustard sauce, boiled eggs, meat chips.
- Thursday - low-fat yogurt, slices of ham, chicken cooked with spices, steak, herbs, garlic.
- Friday - crab sticks, scrambled eggs, sprinkled ham, grilled turkey. The main thing is not to pour too much vegetable oil.
- Saturday - soft-boiled eggs, low-fat cheese, grilled seafood, chicken soup.
- Sunday - oatmeal pancakes, spicy steamed fish, chicken meatballs.
In the final stage of stabilization, you can take all these products as a basis and prepare a menu yourself without forgetting the days of fasting. Take only protein foods and there are practically no restrictions on meals. Despite the complete abandonment of harmful products. Otherwise, the choice is huge.
An example of this is a menu and snacks available. You can include any food in your diet and combine them from the recommended list. The main thing is that the food is low in calories.
You can't limit yourself in the diet, the main thing is to limit carbohydrates and fats in the food, which can lead to constipation.
There are many options for low-carb Dukan recipes. These are soups, salads, omelets, pates, delicious sweet marshmallows, cutlets. You can not limit yourself in the diet. The key is to limit carbohydrates and fats in foods that can cause constipation. Food should be taken in advance to avoid sudden hunger and not to change recipes during the week.
And here are some pretty simple recipes, for example:
Oat bran tortillas: 3 tbsp. bran, 2 tbsp. l kefir, 3 tbsp. l cottage cheese, egg whites, pepper. Pour the bran with kefir and leave to swell for 2-3 hours. Prepare a dough and bake in a pan.
Curd casserole: low-fat cottage cheese, 1 egg, milk, sweetener, a little vanilla. Rub the cottage cheese with the yolks, beat the whites separately, add the remaining ingredients, carefully place in the oven and bake.
Add 2 tablespoons of oat bran with cottage cheese. l yogurt, 0, 5 cups, baking powder, vanilla, cinnamon, sweetener. Combine ingredients, fry cheesecakes in a pan on both sides.
Ducan soup, an excellent recipe for the attack phase, a kind of casserole. The unusual thing is to cook in a fat-free broth with the addition of eggs and herbs.
Kefir pancakes: kefir (100 g), cottage cheese (100 g), chicken eggs (2 pieces), gluten (30 g), oat bran (10 g), salt and soda to taste, vegetable oil. Mix all ingredients, finally add soda, stir. Grease a frying pan and fry.
Shop chebureks: 250 g onion, chicken egg, salt and pepper. To mix everything. Prepare the dough, shape the pastries and fry on both sides.
Coffee cake: oat bran (2 tbsp. L. ), cottage cheese (100 g), 3 eggs, Coffee (1 teaspoon), Soda 0, 5 tsp. Dissolve the coffee in hot water, mix all ingredients and pour into lined molds. Bake in the microwave, but do not dry too much so that the dough is porous and airy.
Expected weight loss
This question worries many women. The Ducan diet gives 100% results. The key is to follow a diet plan to speed up your metabolism and make it fractional. You can lose up to 3 liters of fluid per day and physical activity up to 1 kg per day, up to 2 kg in 3 days, up to 5 kg in 10 days. The diet should be in portions, 5-6 meals a day.
Throwing food is undesirable for the body. This will be a sign of the re-creation of the existing stock of products. Remember to drink clean water.
In the early days, many women complain of weakness and headaches during the attack. If you experience unpleasant symptoms, you should reduce physical activity. Excess weight will gradually disappear, stretch marks and cellulite will disappear, the skin will tighten.
There is no need to bother yourself with heavy diets. You can eat delicious and healthy products in the shop. But you still have to give up sweets, chips, fast food. Protein foods meet the body's caloric needs well.
You don't have to bother with heavy diets, you can eat delicious and healthy food according to Dukan
Pros and cons of diet
When the Ducan diet is followed correctly, the effectiveness will be noticeable in the first week. Protein foods without restrictions are a good motive for many who want to lose weight with the ability to eat. You do not need to count calories every day, and you can cook many different delicious dishes from different natural products at an affordable price.
It is not difficult to prepare a menu in the final stage, but you should keep a diet for the rest of your life.
- Strictly follow all the rules and recommendations set by Ducan, otherwise the expected results can not be expected.
- Taking extra vitamins to prevent hair and nail problems, because fruits are forbidden to drink alcohol in the early stages of the diet, as well as in any form. Only small amounts of dry wine can be taken.
- You should also quit smoking.
- First look: "I liked the diet, this information is relevant today. I want to continue to follow it, I expect good results. "
- Second review: "At first, constipation bothered me for a long time, I had to take laxatives. Fruits should not be taken, otherwise allergies will occur. I recommend drinking more mineral water. There were no side effects. In general, I recommend a diet, it works. "
- Third review: "In general, such a diet process is appropriate. The menu can be quite varied. I hope to pass the initial stage without any problems and, of course, try not to forget the physical training, walk more. I lost. 0 per week, 8 kg. Let's see what happens next. "
- Fourth review: "I've been looking for such a diet for a long time, I got acquainted with the first stage of the attack, I tried. There is no weakness. I do not end there. "
- Fifth review: "I lasted 10 days, at first it was bad, but I managed to lose 8 kg. I hope to continue in the same spirit and get acceptable results. I recommend adding lemon juice to salads to improve digestion and get rid of. Fat. "
- Sixth review: "The main thing is to tune in to a positive outcome with the Ducan diet, learn all the stages and allowed foods. Avoid hunger, you can eat snacks between meals. There are no strict restrictions and it makes women happy. Many celebrities use it and are happy. Just look at their skin and their skin. You unwittingly begin to believe that the diet really works. "