Pierre Dukan is a French doctor, and until 1975 he was involved in general therapy. However, it was this year that he found himself for the first time in his practice on a serious occasion. Before this, obesity was treated with a balanced menu, including products with minimal calories. However, the nutritionist approached the treatment from a completely different side. The principles of their diet are based on the use of protein products and have up to four stages, after which patients do not gain weight again.
Dr. Ducan described his research and improvement of more than 20 years of this nutrition in the book "I cannot lose weight", published in 2000. A detailed book, which includes recipes for diet dishes, has gained great popularity, repeatedly reimpressed in many countries. After publishing the book, the Pierre Dukan diet spreads and gives its positive results throughout the world. Another increase in interest in the diet was Prince William's wedding in the United Kingdom, whose Kate Middleton girlfriend fell significantly the weight for the wedding precisely thanks to the nutrition method of the French nutritionist.
Ducan diet principle
The principles of nutrition of the French nutritionist are easy to use, do not require the use of exotic or inaccessible products. This is a protein diet that implies a significant decrease in the number of carbohydrates used. It is this approach that allows you to achieve the decomposition of fats in the body. After the diet, there is the opportunity to generate up to 5 kg of body weight per week. As you can see, the French diet is not strict, especially because the last stages are aimed at consolidating the result, so after the end of the diet it will not gain weight again.
The first two stages of the diet are aimed at establishing the body to throw weight and break down the internal fat. And the last two stages are aimed at stabilizing the energy system, consolidating the effect and preserving the result. This favorably distinguishes Dr. Dukan's diet from such protein diets. The last stage is simple and comfortable, it includes all the necessary products for the body, so you can follow the principles of the last stage of Dukan's diet all your life. Throughout the diet, it must drink at least 1. 5 liters of simple purified water per day. In addition, if it complements adequate nutrition with physical effort and exercises, daily walks, then the results will not be long to come and will be more fruitful.
One of the mandatory products, which includes the French diet, is oat bran that contains oat shells. In the first place, for the natural cleaning of the body and normalizing the work of the gastrointestinal tract, they are necessary. The oat branch contains vitamins, minerals and trace elements for the body, extinguish obvious signs of hunger, prevent the absorption of a large amount of fat from food. In this case, its use is very important for the course of the entire diet, do not replace the oat bran with wheat or oat bran.
Ducan diet stages
As mentioned above, Ducan's diet is protein or protein. That is, it includes the use of protein foods, in exchange for carbohydrates. The entire diet is divided into four stages. Every day, in the four stages, it is necessary to eat 1-2 tablespoons of oat bran, as well as drink at least 1, 5 liters of simple water during the day.
"Stroke"
The duration of the diet stage must calculate yourself, depending on the amount of additional pounds that must be restored. So, if you have excess weight:
- 10-20 kg, the first stage will last 3 to 5 days;
- 20-30 kg-5-7 days;
- 30 and above 7-10 days.
For more than 10 days, it is not recommended to observe the first stage of the diet. In the first stage diet, which includes Dr. Ducan's diet, protein food prevails. The following products can be consumed:
- low -fat chicken meat;
- low fat meat;
- calf liver;
- lean ham;
- fish meat;
- seafood;
- chicken eggs;
- Low fat products.
From vegetables, onions and garlic, vinegar, spices, salt in small quantities. Exclude from the diet should be:
Ducks and goose meat, rabbit and lamb, pork and beef, veal and lamb; sugar in any type and food containing sugar; alcohol in any way. The recipients of the dishes can be diverse, but it is worth remembering that the first phase is the most difficult, so it should avoid frying. You can cook products, in a microwave, a slow cooking pot, as well as boil and stew.
"Cruise"
The next stage of the diet is based on the alternation of two food principles: proteins and vegetables. The duration of the second stage is also calculated individually. If the weight that needs to fall is less than or equal to 10 kg, then the alternation of products will occur in one day, and if it is more than 10 kg, then in a few days:
- Up to 10 kg: protein/vegetable alternation: 1/1 or 3/3 days;
- More than 10 kg: Protein/vegetable alternation: 5/5 days.
During this phase, the number of oats increases daily (2-3 tablespoons). Do not forget 1. 5 liters of simple water per day.
Protein days involve the use of all these products as in the first stage, which includes Dr. Dukan's diet. But vegetable days include the use of all vegetables, except:
- dad;
- legumes (beans, peas, lentils);
- avocado;
- Rice and grain.
Vegetables can be consumed fresh, cooked, stewed, baked, cooked in fire. Do not be fried in vegetable oil or deep fruit. For a variety of dishes, you can include such products in recipes:
- Species and sharp pepper;
- Adzhika and Ketchup;
- starch and gelatin;
- garlic and reeds;
- low fat cream;
- cocoa;
- dry wine.
However, all listed products should be used only as an addition to the main menu. You cannot use more than 1 tablespoon. These products, and it is also necessary to choose only two products per day of the list.
"Consolidation"
In the first two stages, weight loss occurs. But in the third stage, the results achieved are consolidated, the body's programming for the non -acquisition of new kilograms. The duration of this stage is also calculated individually and depends on how many kg threw during the first two phases of the diet. For each kilogram of discarded weight it represents 10 days of the third stage of the diet.
The diet in the third stage is quite diverse. The number of oat bran helicopters should increase to 3-4 tablespoons per day. Do not forget the water (at least 1. 5 liters per day). You can freely use all the products of the second and third stage of the diet, that is, protein foods and vegetables. In addition to them, it can include in the diet:
- fruits (except the especially sweet: bananas, grapes, cherries);
- bread (preferably of integral grain flour and no more than 2 slices per day);
- hard cheese (no more than 40-50 g of daily);
- Products that contain starch: potatoes, rice, cereals, legumes, solid varieties (but no more than twice a week).
The fixing phase is quite long. After all, if he threw, for example, 7 kg of weight, then this stage will last approximately 70 days. Therefore, during the third stage of the diet, days are allowed when you can organize a type of vacation in your stomach. This can also be a visit to the festive party, where you should not deny everything. However, the next day after the "holidays" must be spent on protein foods.
"Stabilization"
This is the last stage of Dr. Ducan's diet. This stage is quite easy to follow, it has no restrictions, but only some recommendations. Continue eating around 3-4 tablespoons of oat bran, as well as drink at least 1. 5 liters of purified water every day. Once a week, organize one day of fasting, a day of exclusively protein foods. In all other days, there are no food restrictions. This stage can be observed throughout life, since it does not contain restrictions and contraindications.
Special instructions
According to the duration of this diet, it will not be superfluous to give several useful tips and instructions that must be followed in the four stages.
Rupture
Adhering to this diet, like any other, none of us is safe from collapse. If the breakdown occurred for some reason, do not despair. You can continue to adhere to a diet without starting everything from scratch. However, it is necessary:
- After the day the breakdown occurred, spend the next four days according to the menu of the first stage, that is, it exclusively consume protein foods;
- Increase the amount of water consumed to 2-2. 5 liters per day;
- leave salt in these four days;
- Increase the time of daily walks or add physical exercises.
After these four days, you can continue the diet from the stage in which it had a collapse.
Fatigue and drowsiness
Do not be afraid of the apparent excessive fatigue in the first days of the diet. Our body begins to produce ketone bodies, which cause fatigue and drowsiness. This is absolutely normal and, subsequently, the described symptoms will pass.
Beneficial substances
During this diet, as with any other, the body experiences the lack of fats and vitamins. Therefore, you can use some vegetable oil, for example, in fresh vegetable salads in the second stage of the diet. It is also necessary to buy a vitamins and trace elements.
Contraindications
The diet is strictly contraindicated in pregnant women, women during breastfeeding, people suffering from chronic diseases, renal and liver failure, heart disease, musculoskeletal system and joints, adolescents under 16, older people.
The advantages of Ducan's diet
According to the description of the diet, a conclusion can be extracted. Ducan's diet has many advantages.
Security
The diet menu is based on natural products, does not contain chemical components, therefore, it is absolutely safe for the body. In addition, the diet is not hard and not aggressive, which will not take several disorders to your body, both the digestive and nervous system.
Efficiency
The diet will give a result even if a person has already tried to lose weight in other different ways, and did not see any results. Ducan diet is a guaranteed way of losing weight.
Motivation
During the first and second stage of the diet, the kilograms begin to leave very quickly, so this motivates to continue the diet in the next stages and, therefore, fix the results achieved.
Lack of restrictions
The diet has no restrictions on the amount of food, but only in its types. There are also no restrictions at the time of eating, it can dinner calmly when you want or when you have the opportunity.
Diversity
The products included in the diet menu allow you to cook several dishes, even intricate. Recipes may include spices, condiments, starch or gelatin, sauces. This diet is adequate even for gourmets who like to eat deliciously.
Simplicity
The diet menu is simple and it is easy to adhere to it. You can compose recipes for dishes in the menu yourself. No calorie long -term calculations or calculations are required.
Ducan diet recipes
As we saw in the description of the diet stages, a variety of foods in the diet are included. There are no restrictions on the number of use of allowed products. The fairly tasty ingredients of the diet diet allow you to prepare several recipes for many dishes, such as salads or spills. Let's take an example of some recipes that can be prepared not only from Monday to Friday, but also at a festive party
Salmon ear
This dish is ideal for the first stage of a diet called "attack", when the products used are limited by proteins and proteins. All suitable dishes for the first stage can be consumed freely in the posterior stages of the diet.
You will need: a piece of salmon or trout (can with a bone, like a steak), real shrimp, salt, pepper. Place a piece of salmon or trout in boiling water and cook for about 15 minutes. After that, add the shrimp and pepper peeles peeled abundantly, cook for another 5-7 minutes. Give the ear to cool a little, then remove a piece of salmon or trout, separated from the bone and cut the fish with pieces, throw it back to the ear. It is worth cooking in the ear, however, with the bone, from this, the broth is more fragrant.
Chicken roll
This dish is also suitable for the first stage, but it is still preferable for the second, since it contains a large number of spices and condiments, whose addition is allowed to the diet from the second stage of the diet called "cruise".
You will need: Chicken or breast fillet, milk, water, salt, spices (nutmeg, chili, turmeric, coriander), soy sauce, garlic. The meat should soak at night in milk, water and salt. After that, dry, turn off the roll, cover with spices, garlic, soy sauce. Bake in the oven at a temperature of 200-220 degrees for approximately 15-20 minutes. After that, turn off the oven and let it cool completely without opening the oven.
In addition to these recipes, you can also prepare several salads, for example, of fresh vegetables, chicken, seafood. The first dishes can be prepared on the basis of meat or fish, not vegetables with starch: cabbage, carrots, beets, mushrooms. The second dishes can include meat or fish of low fat, mushrooms, vegetables (eggplants, zucchini, etc. ). In Ducan's diet, you can even prepare baked and desserts, for example, from low -fat cheese cheese and milk milk, whole grain flour.
As you can see, you can prepare multiple recipes for several dishes according to the Dukan diet menu. This energy system cannot even be called a complete diet. Includes all the necessary principles of adequate nutrition, which can adhere to your whole life!