Dyukan's diet.The essence of the methodology.

Pierre Ducan

Pierre Ducan- The famous French doctor, who has developed a unique methodology for losing weight and stabilization of lost weight, is the most readable nutritionist in France.Pierre Dukan is the author of 19 books, including the bestseller "I do not know how to lose weight."All this is the result of 30 years of research and practice.Dyukan's dietrecognized all over the world.

Ducan's reasoning: “The human body effectively uses calories from carbohydrates as“ fuel ”: as from harmful“ fast ”, i.e.Directly sugar itself, confectionery, etc., and from the useful “slow” - pasta made of hard grades of wheat, potatoes, etc. The body is very fond of carbohydrates, because it looks like a system that works, like a car engine, carbohydrates that enter the body are used very easily and quickly.In addition, the human body uses fats as a “fuel”, but does not know how to use proteins.

Squirrels are well used by the children's body during growth of up to 17-18 years.Adult body uses body care proteins: for hair growth, skin renewal, red blood cells, etc., but does not know how to absorb proteins.When a person consumes a lot of proteins, there is a lot of loss of energy reserves of the body, which practically does not use proteins in the funded sense, he only takes what is needed to renew the body, therefore, a person consuming only protein food does not gain weight.When I realized this, I realized that it is possible to give people the opportunity to eat freely, in normal quantities, without gaining weight. ”

Dyukan's dietIt consists of 4 phases: two phases for weight loss and two - so as not to gain weight again.In the middle between the two phases, a person already reaches normal weight.

The first phase is very short, lasting from two or three - up to seven days, the maximum, depending on the weight that needs to be lost.You can eat 72 products, very rich proteins-these are meat, fish, seafood, bird, eggs, lean ham, dairy products, yogurts, water.You can eat them as much as you like.The duration of such a diet can be 2 to 4 days for those who want to lose a little, 7 days for very complete people.This is a very effective phase.At the end of the phase, people lose from 1.5 to 4 kg.

In the second phaseDiet Ducan72 protein products are preserved and 28 vegetables are added: all green vegetables, tomatoes, cucumbers, etc.

Since there are no sugar and fats in these products, this food gives few calories.You can eat a lot, since there is no sugar and fats, from what a person consumes, half goes into waste.This transforms the metabolism of people who have a tendency to gain weight, so the amount of food consumed does not play a role.

  • The speed of getting rid of excess weight at the second stage is 1 kg per week.For example, a woman needs to lose 10 kg.Its first phase will last 4-5 days, at the same time it will lose 1.5 kg.Then she loses a kilogram per week, so in 8 weeks she loses 8 kg.If you need to lose 15 kg, accordingly add 5 weeks to the previous scheme.

Ducan’s reasoning “A little or a lot of people at this stage eats a little or a lot - this is almost the same thing.The body takes only what he needs, and all superfluous - he does not process and does not assimilate, becauseHe does not know how to do this.The excess just leaves.100 products can be eaten, as if any: in the morning, day, evening.This is like a buffet: the number of approaches is not limited, the amount of food too.Complete freedom within a specific set of products, which is well known to us. ”

This ends the first stageDiet Ducan, aimed at losing weight, and the stage begins, also consisting of two parts, aimed at not gaining weight again.The problem with overweight in the world occurs precisely from the fact that anyone can lose weight, but only a microscopically small part of those who have lost weight can maintain what has been achieved.A few years later, the addition began again.When the weight returns, the body becomes less sensitive to diets.To solve this problem, the consolidation phase is used.This is a transitional stage between a strict diet and the time when there is no diet.

All 100 products are preserved in the consolidation phase- This is the basis of food for life.During this phase, two types of fruits per day are added, 2 pieces of bread, a portion of cheese, twice a week you can add rice, pasta, lentils and two festive dinners when you can eat any snack, main dish, dessert, drink a glass of wine.Sweets are returned in the third phase, but for the diet to be active, she needs to follow at the rate of 10 days for each lost kg.If a person has lost 5 kg, then the third phase will last 50 days, 10 kg - 100 days.When this phase is passed, you can proceed to the fourth phase.

During the fourth phaseDiet DucanIt is important to follow the three rules:

  1. One day a week to return to the first stage (72 protein products);
  2. Walk at least 20 minutes daily;
  3. Use 3 tablespoons of oat bran.This is a cereal product, completely natural, rude, unprocessed, which protects from a set of overweight.

The rest of the time you can eat any food.The fourth stage lasts all his life.

  • The consumption of purely protein natural products gives stunning results of weight loss.
  • The alternation of purely protein days with protein-vegetable allows you to gradually reach the right weight.

The main rule of long -term weight stabilization is based on a simple but necessary security degree: in order to maintain the perfect weight, it is necessary to adhere to the rest of the one protein day a week.

According to Dukan, one of the keys to a successful weight loss is to establish an individual ideal weight.This is not necessarily weight (or even size), which a person would most like to have for aesthetic reasons.The ideal weight should correspond to many parameters taking into account growth, age (every decade there is an increase in the weight of a woman), a family history of fatness, the history of problems with weight and weight range (the difference between the smallest and largest weight in adulthood).

The concept of normal weight according to this system is calculated according to a complex formula, taking into account individual indicators.

Dyukan's diet.How to eat!

The first phase

StartDiet DucanThe short phase of “attacks”, during which you can eat only protein foods - meat, fish, eggs and low -fat dairy products.

It is very important to drink a large amount of water, at least one and a half liters.During this phase, you can eat at any time and in any quantity permitted products.

Products of the first phase

  1. Lenten beef, veal, rabbit (excluded - pork, lamb).The meat can be cooked in any form, but when frying you can not use oil and sauces.
  2. Chicken and turkey, without skin (excluded - goose, duck, chicken wings).
  3. Lenten ham.
  4. Beef liver, chicken.
  5. Any fish is boiled, grill or steamed.
  6. Any crustaceans and mollusks.
  7. Up to two eggs per day.With increased cholesterol, no more than 3-4 yolks per week.Protein - without restrictions.
  8. Low -fat dairy products.Natural yogurts (to enhance the taste, you can with the addition of coconut, vanilla, lemon).Fruit yogurts should be limited up to 2 per day.
  9. Sugar substitute (Canderel or other), vinegar, spices, seasonings, garlic, onions, rods, salt (in small quantities), lemon juice (like adding), mustard.

Recommended

  1. Eat 1.5 tablespoons of branches of oatmeal per day.
  2. Perform a daily walk for 20 minutes.Devote time for physical exercises.

Oats - an important componentDiet Ducan

Ovsyanka accompanies you the whole diet and becomes one of the main components after its completion.The brans of oatmeal are rich in sugar and protein, they absorb water in the intestines, increasing their size by 20 times.It helps to feel full.Ovsyanka is also useful for the work of the heart and helps with constipation (which can happen in the early stages of the diet).

The second phase

The phase consists of two variables of diets.Pure protein days alternate with days, when you can eat an unlimited number of vegetables complement meat, fish, poultry and low -fat dairy products.The phase can last until a person reaches the optimal weight.

В рационе присутствуют следующие овощи - сырые, вареные, печеные (в фольге) - артишок, спаржа, баклажан, помидор, репа, брокколи, капуста (белая, красная, савойская, цветная или брюссельская), сельдерей, цикорий, кабачок, огурец, зелень, фасоль, лук - порей, грибы, лук, перец, тыква,Radish, leaf salads, sorrel, soybeans, spinach.

  • You can eat as many vegetables and at any time.But if you need to lose weight faster, then it is better to eat only when you feel hunger.
  • Carrots and beets are also allowed, but due to the presence of starch in them, consumption should be limited.
  • The following starchy products are excluded - potatoes, rice, grain, peas, beans, lentils and avocados.

Rules of the second phase

  1. One - five days of pure protein (as in the "Attack" phase) alternate with one to five days, when vegetables are added to the protein.
  2. The consumption of bran increases to 2 tablespoons per day.
  3. Daily walk increases to 30 minutes.
  4. It is necessary to drink at least 1.5 liters of clean water per day.

The third phase.Consolidation

During this phase, you can eat any amount of protein and vegetables, while other products are added.

Rules of the third phase

  1. Fruits are added (excluded - bananas, grapes, cherries, dried fruits, nuts).
  2. You can add two pieces of rye bread and 40 g of hard cheese per day to the diet (excluded - cheese with mold, soft cheese and cheese from goat milk).
  3. You can add some starch -containing products (twice a week) to the diet, such as 225 g of pasta with tomato sauce (excluded - creamy sauces and sauces containing oil), 225 g of couscous, bulgura or Panicum, lentils, beans and potatoes (all without oil).
  4. The range of meat is expanding, several times a week you can include lamb, pork and bacon in the diet.

When visiting a restaurant or guests, choose dishes corresponding to your program.

If there is a violation of the diet, adhere to the next tactics - four days:

  1. There are only proteins.
  2. Limit salt intake (to reduce the risk of water retention in the body).
  3. Increase water consumption to 2 liters per day.
  4. Sleep more than usual.
  5. Walk for an hour every day.

The fourth phase.Stabilization

In the fourth and final phaseDiet DucanThe body will extract from food every calorie he needs.But, as practice shows, the probability of weight return remains if you do not comply with the rules of this diet.

The rules of the fourth phase

  1. Return to the normal diet (the best nutrition is an unlimited amount of protein and vegetables, once a day - fruits, two pieces of rye bread, a piece of cheese, two starch -containing products).
  2. One day of the week throughout life is only protein.
  3. Drink at least two liters of water.
  4. Perform daily walks for at least 20 minutes.
  5. Try to forget about the elevator and escalators.The climb and descent on the stairs spends calories.
  6. Every day eat 3 tablespoons of oat bran.Adhere to this rule all your life.

Remember, sports and movement are allies in the fight against excess weight!

Attention!About whether you are suitableDyukan's diet, it is worth consulting a doctor!The recommendations of the diet (especially from the "First Phase. Attack" section) are designed for healthy people.