Overweight is a big problem for most people in one country or another. For some, the struggle with it lasts a lifetime, someone "swims" back and forth, loses weight and carries back pounds, but some have reached their ideal weight and have maintained it all their life with all their might.
And for those who are tired of looking at the arrow on the scale, unable to overcome the layer of fat in the abdomen and the amount of cellulite, there is a comprehensive salvation, and this is the diet of Pierre Ducan. Have you heard of it? Yes, probably all because it is popular in Europe, but the CIS countries did not know about it at all or have little information. This diet is a relief from boring rice, buckwheat, kefir and other mono-diets that lead to the dream weight loss. With a variety of diets, it is ideal for those who eat delicious food without being lazy.
The motto of the diet is "Eat as much as you want! "
Temptation, right? It turns out that food is not the enemy, but helps in the fight against calories and fat, which is also important.
A few words about the author of the diet, you need to know the savior of the world from extra pounds? !
Pierre Ducan is a well-known French nutritionist who has been actively studying products and their effects on the body for 30 years. While working on concepts such as nutritional behavior, he was able to reveal the secret of ideal weight as well as the way to achieve it.
Pierre Ducan is the author of a 19-year-old book, the result of his many years of experience and expertise, but most importantly, his wonderful bestseller, I Don't Know How to Lose Weight, which was published in 2011. It is already actively read by all fans who want to lose weight without harming their health! The book has been translated into several languages and is sold in more than a dozen countries around the world.
Dr. Dukan's diet is based on the use of protein foods that are easily absorbed by the body and help to lose weight. At the same time, the body is cleansed, all toxins and toxins are removed, and the metabolic process goes smoothly. The main products of the diet are meat, fish, vegetables and most importantly. The duration of the most attractive and convincing diet depends on the number of kilograms of excess weight, the time it takes for them to leave and the characteristics of your body.
Before you start a Dukan diet, you need to know your optimal weight and try it. This can be done with the help of services that are easily found on the Internet. You can get an indicator of your ideal weight by entering all the necessary parameters (current weight, desired weight, weight loss efforts, height, pregnancy, etc. ). As you can see, everything is individual. In addition, you get a "ruler" that helps you to maintain a diet in stages: each stage is calculated according to the duration and weight loss, which makes it easier to control the duration of weight loss.
So, let’s move on to the stages where the Dukan diet is divided. There are 4 of them. Learn more about each.
Phase 1 called "Attack"
Based on the name, it is clear that we attack the extra pounds and cause them to lose quickly and significantly. This is the shortest and most progressive period of Dr. Duke's diet. Its duration is calculated as follows:
- If the extra 5 kg or less - "Attack" lasts for two days.
- Are there 5-10 extra pounds? Then we attack the pound for 3-5 days.
- If you have an excess of 10 kg, the stage will be delayed by 5-7 days, preferably at most 10.
During this period, you can eat only protein: meat, fish, dairy products and eggs. By this time, a weight of up to 6 kg can be lost without much effort.
Now more about products that can attack weight.
You can eat:
- All kinds of lean meat: beef, rabbit, beef, horse meat (all meats except entrecote and fillets), rabbit. Pork and lamb are forbidden! Made without one gram of fat.
- Liver, kidneys, and lungs — any beef, veal, poultry, or the tip of a cow's tongue.
- All birds, except ducks and geese, must be skinless.
- Skinless ham with a fat content of 2 to 4 percent.
- Different fish, regardless of the method of cooking.
- Seafood.
- Eggs, but not more than 2 yolks, whites can be unlimited. If you have high cholesterol, reduce the yolk to 3-4 per week.
- Low fat dairy products. You can also add 0% fat to dry milk, but no more than 3 tablespoons. l. everyday.
All this is worth cooking without fat and fat, you can eat it at any time, there is no counting calories.
Some foods should be eaten in moderation:
- coffee and various teas;
- vinegar and soy sauce;
- various vegetables, cumin seeds, at least one and a half onions and other spices per day;
- gelatin, baking powder, yeast and agar;
- can be used as a spice incense;
- lemon juice for dressing;
- salt and mustard - too little, otherwise excess water will not leave the body;
- zero-calorie sugar substitutes (fructose, glucose and non-sorbitol);
- diet drinks;
- 8 crab sticks can be eaten;
- Mono oil can be used as paraffin oil (1 tbsp. L. ), because it is not high in calories, it surrounds the intestines, normalizes function and improves stool. Do not use for frying, do not heat, ideally dressing for salads.
In any case, it is very important:
- Eat 1, 5 tablespoons. l. oat bran per day.
- Light gymnastics and a 20-minute walk every day.
- Drink 2 liters of water (amount of tea, coffee).
If you have a bad taste in your mouth, do not be afraid of unpleasant odors, it means that you are on the right track. You can move on to the second stage.
Stage 2 - Alternative or cruise
This stage lasts until the scale arrow shows you the optimal figure you need. The peculiarity of this period is that the protein days alternate with the protein-vegetable days.
The Pier Dukan diet suggests taking turns on your own - 1/1, 2/2 or 5/5. It is advisable to follow a 5/5 scheme for overweight people, 1/1 is optimal for overweight people, so it will be easier on the body and you.
List of prohibited vegetables (not only starchy):
Avocados, all legumes, non-green beans, peas, corn, potatoes, lentils, olives and olives, as well as all types of cereals and pasta. Artichokes have not yet been identified in any product group, so its use should be reduced.
All other vegetables can be, carrots and beets should be eaten only in small amounts, because they contain sugar. 1 tbsp to change diet. You can add. l. 0% yogurt with tomato paste (ketchup) as well as fruit.
To cook, you can use all the products in the "Attack" stage, they should be eaten there in moderation.
The innovations are:
- Bran now we eat 2 tbsp. l. everyday.
- If necessary, an Art. l. Wheat bran helps with constipation.
- Control that dairy products should not exceed 1 kg.
- The same 2 liters of water.
- And now you have to walk at least half an hour.
The alternation of proteins with vegetables helps to normalize metabolism, water is eliminated from the body and removes toxins, toxins, fats and salts. As soon as you notice that the arrow on the scales has become an estimated number, you should proceed to the stage called "Consolidation".
Stage 3 - "Consolidation" or "Weight Loss"
This phase helps to consolidate the results obtained and depends on the kg lost. In other words, if you lose 5 kg in the second stage, then Consolidation will take 50 days, 10 kg - 100 days, etc. b. y. с. This corresponds to a lost kilogram in 10 days of stage 3.
Going through the previous two stages, do you want variety and something new? You are welcome! Now you can get 40 grams of hard cheese with no more than 40% fat in the dry matter. The lower the fat%, the more cheese you can eat.
You can also get one or two rye bread, one fruit unit (except bananas, cherries, cherries and grapes) and one or two watermelon or melon slices.
As for meat, you can now eat as much roast pork, bacon and lamb as you want.
And a few more bonuses: now you can rely on a portion of starchy vegetables once a week, as well as any first, second and dessert (aperitif - you can organize a "stomach meal" that allows you to eat with a glass of wine). the secret). But you should eat all of this in one sitting during breakfast or lunch.
Now we can divide the whole stage into two. For example, consolidation should be maintained for 80 days. The first part - 40 days: you can take a portion of starch and once a week "holiday", and for the next 40 days you can eat starch twice a week.
What do we mean by starch? List and amount allowed:
- Pasta. You can eat about 220 grams of them. Dress the onion with natural tomato paste, or mash with a little Parmesan cheese.
- Whole wheat, as well as couscous and wheat bran and 200 g are allowed.
- Lentils. It can be 200-220 grams, which stabilizes the weight at the expense of slow carbohydrates.
- Beans, peas and chickpeas are very useful and you can get some of them.
- Rice and potatoes are very rare and should be eaten in portions of 125 grams each (should be in the form of potatoes). You can drink 220 grams of whole grain rice.
What not to do:
- Organize two holidays in a row
- An additional requirement - to have a sense of proportion
To get rid of all the extra calories easily, choose one day a week, so to speak, a low-protein diet, so that this day is always the same, for example - Thursday.
Now you need to eat up to 2, 5 tablespoons of bran. l. per day and at least 25 minutes of walking.
Stage 4 - "Stabilization"
Now, we come to the part where we talk about the middle ground.
It has some rules, stick to it, you won’t gain weight for life, and most importantly you have to follow them.
- Eat as before, but control the amount of food. Better protein and don’t overdo it with vegetables, fruits, cheese, bread and starchy foods.
- A protein is firm on a fasting day and the weight never returns.
- Not less than 2 liters of water.
- Take a walk for at least 20 minutes every day.
- Walk more, forget about elevators and escalators, and if possible, get off the bus early / late to the bus stop and walk home / to work. Make sure it works!
- You need to eat 3 tablespoons of bran. l. one day and every day.
Ducan Diet Recipes
There are many recipes in the industry for those who follow the Dukan diet, and try to cook a few dishes so that you don’t think it’s boring and monotonous.
Egg salad
We get two boiled eggs, chives, low-calorie sour cream (kefir) and spices.
Baking is very simple: we divide the eggs into cubes, add finely chopped onion, add a tablespoon of sour cream, salt and seasoning, and a fragrant egg salad is ready.
Salmon and zucchini pancakes
We take a pound of zucchini and rub them on a coarse grater to let the juice drain. Meanwhile, take 3 eggs, a tablespoon or two of cornstarch and a bell pepper, mix everything and add the chopped salmon and salt and spices.
Mix this homogeneous mass with zucchini and bake pancakes in a Teflon pan. Is over!
Three minutes of bread
It is necessary:
- 2 tablespoons. l. oat bran and 1 tablespoon wheat;
- one or two eggs;
- 3-4 tablespoons of corn starch. l. ;
- 2 tablespoons. l. kefir;
- butter cottage cheese 0-1% fat;
- 1 packet baking powder.
Add a little salt to the starch and bran, add the baking powder and mix well. In another bowl, mix the kefir, eggs and cheese. We combine everything, mix it and put it in a form. Bake in the oven for 20-30 minutes.
It goes well with a little salted salmon and cucumber.
Heck baked in foil
Take a hake fillet, marinate in lemon juice, add salt, fish spices, various herbs, wrap in foil and bake in the oven for 10-15 minutes.
The reviews of the Dukan diet are simply excellent, with many women losing up to 50 at an honorable age and achieving amazing results! reached the pound and took the form of young girls. Criticism of the Dukan diet among men was even better, and anyone who aspired to an ideal weight would get the desired result and not experience psychological discomfort.
Take a look at the main pros and cons of Dr. Duke's diet
Minuses
- Fatigue may increase in the first days, it reduces appetite, due to the formation of ketone bodies in the body;
- vitamin deficiency, its replacement by vitamin complexes in tablets;
- The oil is still lacking, so you can sometimes add a little vegetable oil;
- The Dukan's diet may not appeal to people who are lazy to cook;
- Not suitable for people with persistent intolerance, allergies and stomach ailments to certain foods.
Pros
- especially natural, the most useful products are used;
- Another hundred percent result, even with the body’s resistance to diets;
- The best motivation in the "attack" phase, the weight is lost quickly;
- tasty and healthy;
- you can always eat more;
- Whether you work at home, in the office or at a resort, it is very easy to follow a diet.
Try Pierre Ducan's amazing diet and evaluate its effectiveness!