Dyukan's diet

The term "diet" in most is associated with hard restrictions on food, an exhausting sense of hunger and the inability to treat yourself at least occasionally with your favorite delicacies. There is an opinion that all delicious food by definition cannot be useful.

With this opinion, Pierre Ducan, a nutritionist from France, decided to argue with this opinion. He proposed a method of weight loss, which gained popularity around the world thanks to efficiency and not least the opportunity to eat varied and tasty. Let's get to know the basic principles of the diet of a French doctor.

The essence and principles of the diet Pierre Ducan

For many years, Ducan developed and thawed his methodology on patients who were especially difficult to lose weight and hold the result. Its system is a low -carb protein diet, but it is curious that Ducan abandoned the usual rules characteristic of this type of diet. He laid the following basic principles as the foundation of the created power circuit:

• "No" grocery restrictions. Long lists of prohibited products are deprived of a diet and lead to frequent breakdowns. For his diet, Ducan has developed a list of hundreds of permitted products that can be combined with each other and preparing familiar dishes from them.
• "No" restrictions on calorie content. Observing patients, the French nutritionist noticed that the restriction of daily calorie content works as long as a person observes a diet. Return to the usual nutrition reduces every effort to zero. Therefore, instead of restrictions, it is better not to use those products that accumulate extra calories.
• Nutrition and sports. The neglect of physical activity causes a well -known "plateau effect" when the weight reaches a certain point and freezes. To prevent this from happening, it is extremely necessary to introduce regular physical activity. To do this, it is not necessary to tear up in the gym and run marathons. Ducan offers to perform at least daily exercises, mild gymnastics and perform long walks.

• Secret ingredient. In the process of developing his system, Ducan noted the valuable properties of wheat bran. Since then, bran is an important component of dietary nutrition. They not only have high nutritional value, but also perfectly clean the digestive tract of by -digestion products.

Ducan's diet consists of several stages (phase). Each of them has its own characteristics, duration and is responsible for certain processes taking place in the body. To obtain the necessary effectiveness, Ducan recommends clearly the recommendations at each stage of the diet.

It is important to pay attention to the preparation for the diet. Since protein nutrition can adversely affect health, before the start of the diet, you should definitely consult with specialists and undergo an examination. If there are no violations and the state of health allows you to eat on a diet, it is recommended to regularly take tests and monitor the work of the liver and kidneys, as well as the level of cholesterol in the blood.

The main advantages and disadvantages

Unlike similar power systems, Ducan's diet has important advantages:

• There is no need to observe the daily volume of calories, weigh products, calculate the size of portions;
• Many products are allowed from which a delicious and diverse menu is obtained;
• The large volume of protein for a long time retains the feeling of saturation, protects against the loss of muscle mass, helps maintain the elasticity of the body;
• a long and thought out period of the end of the diet to maintain the achieved results without any problems;
• The lack of a ban on sugar substitutes allows even desserts to prepare, which prevents breakdowns and the desire to sweeten the dishes with ordinary sugar;
• Subject to all recommendations, the weight and volumes are stable.

The disadvantages of Ducan’s diet for weight loss should also be mentioned:

• The protein is used in significant amounts and negatively affects the condition of the liver, kidneys and blood vessels;
• Dukan’s diet imbalance in the direction of protein food limits the receipt of the necessary minerals and vitamins;
• The transition to a new power system may be accompanied by side effects such as weakness, dizziness, concentration, headache;
• A small amount of fiber creates problems such as bloating, constipation, violation of the microflora of the gastrointestinal tract.

In order to minimize negative points, you should take care of vitamin-mineral additives, high-quality fiber (bran) and do not forget about timely analyzes and consultations with a doctor.

Ducan diet phases

Ducan's diet consists of a phase attack, alternation, fixing, stabilization.

• Attack. The first and phase is aimed at activating metabolic processes in the body. As a result of the attack phase, metabolism is activated from the first day. During the attack, it is allowed to eat only protein products. The stage continues from 2 days to a week.
• Alternation. This phase is otherwise called the "cruise", it involves the alternation of protein days from days on proteins and carbohydrates. The menu adds greens and any vegetables, except for starch -containing. The Ducan himself considers the ideal diagram of the alternation "one to one" -the day of protein foods with the day of the protein -carbohydrate day. The cruise stage lasts until the desired weight is reached.

• Consolidation or consolidation. The most important stage that allows you to keep the reduced weight and not gain lost kilograms again. Duration is calculated based on the number of kilograms lost at the stages of attack and alternation, multiplied by ten. For example, when losing weight by 15 kg, it is 150 days to eat according to the rules for consolidation. The long -awaited new products are added: cheeses, fruits, slow carbohydrates (whole grain bread), starch -containing vegetables. It is no longer necessary to alternate days, but in the week the menu must be present one protein day.
• Stabilization. The last 4 stage lasts all his life, but observing it, having passed the first three stages, will not be difficult. This is no longer a diet, but only a set of recommendations on proper nutrition. Drink enough water daily, refuse fast food and sugar, be sure to consume 3 tbsp. Oat branch every day and once a week to arrange protein nutrition, as in the phase of the attack.

The total duration of all stages of Ducan's diet depends on the original weight and the desired result. The calculation of the duration of the diet can be done in special calculators.

What products are allowed?

Earlier it was said that the list of Pierre Ducan includes 100 products, of which 72 products containing protein, 28 other, allowed for consumption. The full list can be found on sites dedicated to the diet, and in the book of Dr. Dukan "I can't lose weight". Briefly he looks like this:

• meat, fish, poultry, seafood;
• dairy and dairy products;
• eggs;
• vegetables;
• additional products - fruits, cheese, whole grain bread and noodles, seasonings, herbs, cereals;
• Drinks - water, tea, coffee, chicory.

Approximate menu of diet Ducan for a week

The menu for every day in Ducan’s diet will differ depending on the phase. The approximate menu for each of the stages is given in the table. Recipes for different days are easy to find on the Internet.

	Attack	Alternation	Fixing	Stabilization
Day 1	cottage cheese with bran; boiled turkey; crab salad with yogurt; Baked fish.	The menu is attack	boiled eggs, yogurt with bran; ear, vegetable salad; kefir with bread; Chicken with vegetables.	Any dishes of allowed products + bran
Day 2	Hamlet with ham; beef meatballs; yogurt with bran; Hamper rolls.	eggs with tomatoes; kefir, bran; vegetable salad, boiled fish; yogurt; stewed chicken with zucchini;	syrniki; chicken fillet in the oven with cheese, vegetable salad; Window sandwiches, kefir, bran; Tuna with tomatoes, bread.	Any dishes of allowed products + bran
Day 3	cottage cheese with bran; canned tuna; kefir; chicken kebabs;	The menu is attack	cheese omelet, yogurt with bran; Grill vegetables and chicken wings; apple, handful of nuts; Cottage cheese casserole, carrot salad.	Any dishes of allowed products + bran
Day 4	Hamlet with ham; steamed chicken cutlets; yogurt with bran; Baked salmon.	vegetable salad, boiled eggs; chicken baked with mushrooms; kefir and bran; CRABLE SALATE WITH GOVER.	boiled eggs, cottage cheese with bran; boiled potatoes with fish, greens; kefir, cheese sandwich; Indian stewed with vegetables.	Any dishes of allowed products + bran
Day 5	chicken paste; crab salad with sour cream; kefir with bran; Boiled eggs.	The menu is attack	cheesecakes, yogurt with bran; chicken kebabs, vegetable salad; pear, kefir; seafood salad.	Any dishes of allowed products + bran
Day 6	Curd with bran; Egg broth; yogurt; steam fish cutlets.	mushroom omelet, bran; vegetable soup with chicken; cottage cheese; Fish cutlets with a side dish of stewed vegetables.	kefir with bran, sandwich with cheese and ham; noodles with seafood; Apple, yogurt; Julienne chicken with mushrooms.	Any dishes of allowed products + bran
Day 7	yogurt with bran; eggs stuffed with tuna; kefir; Baked chicken fillet.	The menu is attack	The menu is attack	The menu is attack

With the help of the table, you can easily leave the menu on any day of each phase of Dukan diet. Follow the rules, attentive to your health, and the diet will not harm you. You will acquire healthy nutrition habits and maintain your harmony for many years.