Pierre Dukan is a doctor in the respected age.He is seventy years old, but he looks youthful, firm, energetic and active, which owes his own power supply system after him.It is known that many celebrities hold on to it.It is believed that before the Duchess of Cambridge and her mother Carol Carol Carol Medolleton, they helped to return to the uniform after the birth of Jennifer Lopez.Many are looking for Ducan's nutrition on social networks to lose weight according to his method.
Features of ducal nutrition
The Duccan diet gained popularity in 2000 after the book "I am not light for love".So far, the little well -known doctor Pierre Dukan explained why some people are extremely difficult to reduce weight and why he quickly returns after hard diets.
According to Ducan, the human body contains a certain supply of cells that can accumulate fat.Every person has this amount, some fat cells have more, others less.Those who "own" a large edge of such cells have the chances of gaining excess weight much higher.If the fat cell is unable to absorb the fat accumulated by it, it begins to share.And the amount of adipose tissue increases exponentially.
The principles of nutrition
Based on this, Pierre Dukan made conclusions that formed the basis of his power supply system.
- The struggle with obesity by reducing calories is useless. You cannot simply reduce the calorie content of the diet for a while.When returning to the usual diet, the weight returns to the starting point.You should adhere to a diet in which a person simply does not accumulate and the result can constantly consolidate.
- Do not limit yourself to products and your quantity. The diet of Pierre Dukan categorically refutes the effectiveness of diets.You cannot limit yourself to a product, since there is certainly a breakdown.The diet of the Ducist has a hundred products, including meat, vegetables, dairy products.There is something to choose from!In addition, there are no restrictions on the amount and time of food.Eat so much to feel full, and when you need it.
- It is dangerous to go beyond the "allowed". Before the start of the food course, Pierre Dukan recommends cleaning the cupboards in the kitchen and a refrigerator of forbidden products.And just leave that you can eat safely and without restrictions.In this case you have no temptation to eat something wrong.
- You cannot do without an industry. Oatbran is a key element among the products for Ducan's diet.You must be present in your diet every day.The author sees them as a self -confident assistant for weight loss because they perform several tasks.First, they provide quick saturation: the bran is hygroscopic and absorbs water in a volume of twenty times more.Eat only one and a half tablespoons of the product, drink a glass of water and there are already three hundred grams of nutrient mass in your stomach, which means that you cannot feel too hungry.When you get into the intestine, you reduce the absorption of sugar and clean the toxins from it, do not occupy digested food particles, which reduces the overall calorie content of the diet.
- Physical activity is important! The nutritionist does not call her to leave her favorite oven and spend hours in the gym.Without physical activity, however, it will be extremely difficult to achieve the expected result.It is very likely that you will reach a "critical point of non -mentioned kilograms", which is difficult to overcome.This reduces motivation and allows you to give up a healthy diet.But movement and physical activity make the body function very differently.Start small: hike at least twenty minutes a day.Keep squats and exercises for the press at home.For young people, it is sufficient to start with twelve squats and thirty press exercises.For people aged fifty years, the initial physical activity can be reduced.Gradually increase it.
Dr.Pierre Dukan recommends these principles to remember and keep himself in the course of the course, and ideally - all life.Disorders are unacceptable, the correct habits in nutrition and physical activity should be formed.
The diet implies a gradual transition from one level to the other.The author distributed the phases as follows:
- The attack is the main weight loss and takes up to five days.
- Change - the continuation of weight loss lasts the necessary result, possibly several months;
- Fixing - fixation of the results is calculated by the formula for ten days for each lost kilogram of the weight.
- Stabilization is the maintenance and maintenance of the results throughout the entire service life.
Each phase has developed its own product list.The intensity of losing weight is determined by compliance with the main principles of nutrition.
According to Pierre Dukan, he does not advise everyone with protein, but only those who have a serious overweight.It is important to understand that obesity is a threat to the quality and expectation of life.With obesity for several days of nutrition, proteins are much less evil than medication or hunger.
Level one is an attack
Doctors consider this phase as the most dangerous health.Pierre Dukan himself agrees with the general opinion, so there are clear recommendations for your compliance.
- Calculate overweight. To calculate the weight, you can use the free calculator on Dukan's official website.The calculation is carried out free of charge to fill out a questionnaire in Russian.After entering the data in your e -mail, a letter is received with the interest information.The average data can be obtained independently.To do this, it is necessary to take hundreds of fifth for women from the growth of centimeters hundred time.So the weight for a woman with a high 164 cm should be 54 kilograms.
- No longer stick to the "attack" phase than the recommended period. In this phase, a person can reach the desired weight immediately.This is not only impossible, but also dangerous!During the "attack" it goes from one to six kilograms.Note the phase duration according to the table.
| Overweight | Length of time |
|---|---|
| Up to five kilograms | 3 days |
| Up to ten kilograms | 4 days |
| Up to twenty kilograms | 5 days |
| Up to thirty kilograms | 6 days |
| More than thirty kilograms | 7 days |
- Check your condition. The risk of the stage is only used in animal proteins.This creates a high load on the kidneys and causes dehydration.According to a number of experts, the quick weight loss of the first nutrition week is based.It has a motivating effect that shows that the weight decreases.In this phase it is important to drink a lot.Use at least one and a half liter of liquid per day.
- Eat oat brane. Use one and a half tablespoons of the product per day and are washed off with lots of water.It can either be a snack or a replacement of one of the meals.
Why does the diet of Pierre Dukan begin with proteins for weight loss?His author believes that animal proteins are optimal food for humans.Our body was familiar with him from ancient times, and modern fast foods, sweets are not acceptable because their formulas are foreign to our body.
In addition, proteins relate to the most difficult products.The body spends an unthinkable amount of energy for its digestion, which excludes the possibility of converting excess calories into adipose tissue.It is only important to get pure protein without fat or with a minimum amount.
Products to be allowed
At this point you will be familiar with the main list of permissible products.It contains seventy animal ingredients.
- Meat. Bow chief and low -fat fillets, roast beef, steak, escalop.It can use rabbits, beef alcohol: tongue, kidneys, liver.Chicken, turkey and pork can be consumed in the form of low -fat ham with low fat consumption.The diet can also include chicken liver and poultry meat with low fats: quail, pigeons, guinea poultry, bouquet, tail.
- Fish. Fish can be consumed fat because the composition of his fat differs radically from the animal.Switch on the mackerel, cod, Hek, Sayra, Hering, Flounder, Putassa, Paltusa and Dorada in your diet.For example, eat both small fish, for example voice or sardine as well as a large river or sea: burbot, catfish, kefal, pike, trout, carp, sturgeon, tuna, salmon.
- Seafood. Eat the meat of crabs, squid, shrimp without restrictions.Switch on the diet of sea mussels, trumpeter, oysters, mussels, crayfish, lobster, lobster, Karakatitz.
- Eggs. Eat up to two chicken or quail eggs every day.With an increased cholesterol level, the number of egg yolk per week should be up to four.
- Dairy products. Household milk products with high fat content are excluded.Your diet can only include completely low milk, kefir, yogurt, cottage cheese and cottage cheese.
At first glance there are many products and there should be no problems with the choice.But maybe you have some difficulties in what you can eat.
What to cook?
Dr.Dukan repeatedly asked how to replace products from its permitted list, which are not accessible to most residents of some countries.After all, many ingredients are not easy to buy in shops, some of them are generally considered a gastronomic luxury.
In response to this, the author recommends that the Russians eat these products that are familiar to them."If the Russians keep their gastronomic traditions and not follow the trends of the West, they would not have a problem in the country," commented Pierre Dukan.
- Choose what you can afford. We are always available from meat products, chicken and turkey, low -fat beef and pork.Sometimes you can spoil yourself with rabbit meat or quail.There will also be no problems buying.The same applies to fish: the abundance of river fish successfully replaces the inaccessibility of the oceanic.But when choosing seafood, we are more limited.But you shouldn't worry about it.Eat mussels and squids that can be bought frozen in any supermarket.
- Cook with a minimal amount of salt. You can salt feed, but very little.But sugar must be completely excluded from the diet.
- Products can like. The nutritionist Pierre Dukan does not prohibit meat and fish.It is only necessary to reduce the amount of vegetable oil for roasting.Drill a little oil into the pan, rub it with a napkin.It absorbs excess, but prepares the surface for roasting.In addition, products can be cooked, steamed, stew, baking.Remove the skin from it before making a bird.
- Use spices. It seems to them that the food has become fresh due to the lack of salt.Display the taste with spices: vinegar, mustard, onions and garlic, dry herbs, floor spices.
The table is an example of a menu for a week Dukan diet in the stage of attack.
| day | Breakfast | Dinner | Afternoon snack | Dinner |
|---|---|---|---|---|
| 1 | Omlet with meat, coffee | Ears with cod, brown bread | Quark | Back meat in foil, green tea |
| 2 | Whole house cheese, brown bread | Eggs | Yogurt is low -fat | fiber |
| 3 | Smart eggs, herring or salmon, slightly salted, coffee | To add meat chips, without onions and bread, yoghurt | kefir | Calmar cooked |
| 4 | Bread with bran and melted cheese, strong tea | Soup with pieces of fish | Casserole made of cottage cheese, tea | Chicken fillet baked, kefir |
| 5 | Cooked eggs, kefir | Fish schnitzel without onions and bread, yogurt | Milk, bread with bran | Beef clipping stewed, tea |
| 6 | Eggs, coffee | Meat with meatballs | Yoghurt, oatbrane | Mussels steamed, tea |
| 7 | House cheese is whole, coffee | Soup with pieces of fish, yogurt | Casserole made of cottage cheese, kefir | Schnitzel, yogurt |
You can change the products at your own discretion at the menu and replace meat dishes with fish and use cheese cheese in pure form and casserole, cheesecake.The diet does not indicate a fluid intake, but you have to remember that a lot of water between the snacks should be drunk, at least one and a half liters a day.
Stage Second - Change
The main weight loss occurs in this phase.Its duration is not regulated.In theory, you have to stick to it until your weight becomes perfect.
Here are the basic principles of this phase.
- Add vegetables. Products that are rich in fiber are only added to protein diet.These are vegetables and herbs.Overall, Dr.Ducan adding twenty -eight new products, which makes the nutrition more balanced and more diverse.
- We change protein days with mixed ones. Protenage are periods in which you continue to eat only animal proteins.Mixed - when plant products are added to protein products.Change schemes are selected individually.Use the table to determine your change scheme.
| Necessary weight loss | Scheme (protein/mixed days) |
|---|---|
| Up to ten kilograms | 1/1 |
| Up to twenty kilograms | 3/3 |
| Up to thirty kilograms | 5/5 |
| More than thirty kilograms | 5/5 |
- We eat more industry. Increase the daily product consumption rate to two tablespoons.
- We drink more liquids. It is optimal to bring the daily water and tea rate to two liters.
In the stage of the variety, weight loss occurs stable, but not intensely.The average indicator is one kilogram per week.Therefore, you have to be a diet in this phase of several weeks to several months.
Products to be allowed
You can still use all familiar products in the past phase.In the new, vegetables and all types of greens are added without exception.
Enter seasonal vegetables to nutrition: cucumbers and tomatoes, eggplants and zucchini, all kinds of cabbage, beets and carrots.Use any kind of onions, mushrooms, celery and asparagus.Try the vegetables that you used to be indifferent, for example beets and pumpkin, chicory, radishes, patch beans.Healthy and delicious herbs: spinach, sour steamers, salad, coriander, dill, parsley, green onions.
Despite the fact that all vegetables are useful, some of them are prohibited because they contain a lot of strength, therefore too high calories.This applies to peas and beans, potatoes, corn.
All spices that you can use while cooking remain in the diet.Add new products to them:
- The Skim cocoa is one of the Ducan products, it is impossible to find it in our shops.
- Strength - helps with the preparation of vegetable dishes;
- Creme - conventionally with fat content of up to four percent or soy;
- Cheese - fat performance up to six percent, an incredibly rare product;
- White and red wine - up to three tablespoons;
- Ketchup.
During the day you cannot consume more than two new products.The standard for everyone is up to two tablespoons a day.
What to cook?
In this phase, food preferences and habits are usually formed, so that by using vegetables and herbs, some new products create a more or less full -fledged diet without a risk of interference.According to the weight size's reviews, Ducan's diet can include the next diet at this time.
Table - Diet Ducan menu option for the week of the stage change.
| day | Breakfast | Dinner | Afternoon snack | Dinner |
|---|---|---|---|---|
| 1 | Omelett, bread with bran, coffee | Soup with meat meat balls, chopped vegetables | Quark mass, tea | Meat in foil, vegetable salad, green tea baked |
| 2 | Entire house cheese, yogurt | Fish soup with pieces fillet | Schools with bran, weak salt fish, tea | Cooked meat, kefir |
| 3 | Cottage Cheese Casserole, coffee | Meat paper soup | Kefir, bread with bran | Poultry schnitzel, vegetable salad |
| 4 | Eggs with meat | Soup with pieces of fish | Casserole made of cottage cheese, tea | Fish fillet baked, kefir |
| 5 | Cooked eggs, slightly salted fish, coffee | Meat chips, vegetable salad, yogurt | Kefir, Bran | Calarar subdued, vegetables, tea |
| 6 | Cheese, coffee | Fish soup with pieces fillet | Mussels cooked, yogurt | Baked meat |
| 7 | House cheese is completely, cooked egg, coffee | Fiction soup, vegetable salad, yogurt | Casserole made of cottage cheese, kefir | Paragerical colon and vegetables |
Such a diet is suitable for changing through you.Combine protein and mixed days in the required sequence for other schemes.
Stadium third - consolidation
Weight loss slowly occurs at this stage.On average, it is 0.4 kilograms per week.However, the author notes that the task of the stage does not continue to lose weight, but consolidate the result and save it for a long time and not allow the weight to return.
Here are some functions of the fixed phase.
- Add starch products. In your diet, products that you traditionally use, for example, are gradually occurring in your diet.But they should be moderately, not constantly consumed.
- We increase the volume of bran. Increase the daily standard to three tablespoons of a valuable component.
- We eat honey. A new element of the power supply system that increases the complete absence of sweets in the diet.Now you can eat up to three teaspoons of this healthy and delicious product.
- We arrange "holidays"! According to the author, the return of the usual diet is impossible for themselves without some messages.Holidays or "festivals" are meals in which you eat everything you want.Absolutely all products in a lot.It is important to remember that the "festival" is a meal, not all day.And you can only repeat it twice a week and not within two days in a row.
- We return to the attack. This has to be done once a week.It can choose a day for you and any menu from the first phase.
The duration of the stage is individual.After losing weight, consolidation has to spend a lot of time.The presence of new and so familiar products, the ability to move a little out of nutrition, eliminates the psychological discomfort of the stage.
The duration is calculated according to the formula - 10 days for each lost kilogram in the second stage.This means that if you have lost 8 kilograms in a change, you have to spend 80 days in the consolidation phase.
What to cook?
The kilograms do not return if they follow the recommended diet.Your permanent satellites are all phase protein products, all plant products from the level of the change.
Take new components into the power supply system:
- Fruits with the exception of bananas and high -calories;
- Legumes, potatoes and pasta - do not use more than twice a week;
- Cheese - up to forty grams;
- Bread - up to a few slices a day.
Table - an approximate diet for the week of the fixing phase
| day | Breakfast | Dinner | Afternoon snack | Dinner |
|---|---|---|---|---|
| 1 | Quark mass, tea | Meat soup, oat brane, kefir | Seasonal fruits | Baked chicken fillet with vegetables, a side dish with potatoes |
| 2 | Omlet with Turkey, coffee | Fish soup with fillet pieces, salad | Seasonal berries | Cheese, fruits, coffee |
| 3 | Schnitzel, vegetable salad | Meat paper soup | Fruits, yogurt | Baked meat, vegetable salad |
| 4 | Choose any menu from the "Attack" phase | |||
| 5 | Eggs, kefir, coffee | Fiction soup, salad | Berries, Bran | Baked fish fillet, steamed vegetables |
| 6 | Croupation made of cottage cheese, coffee | Fish soup with fillet pieces, yogurt | Seasonal fruits | Baked mussels with cheese, lettuce, rice insert |
| 7 | House cheese is completely, cooked egg, coffee | Poultry schnitzel, bread with bran, salad | Seasonal fruits or berries | Fresh vegetables, steamed meat, 2 glasses of your favorite wine |
At this point you can use the usual recipes that have done your diet beforehand.Schnitzelen, meatballs, meatballs, all kinds of baked and steamed meat, fish, seafood are supplemented by vegetables, fruit and berries.In fact, the diet, which is perceived by a restriction of the diet.
The fourth stage is stabilization
Mr. Ducan himself calls this phase the habit of not only eating properly, but also leading a healthy lifestyle.How long should you stick to it?As much as they always want to stay slim, healthy and attractive, that is always.
Follow the basic requirements of this phase.
- Switch on all products in the diet. Or continue eating on the "Consolidation" menu.This is the best way to keep a body in shape and protect it from excess weight.
- Arrange one "attack" per week. Just eat protein food during one day.
- Keep on to eat and drink a lot. The standards remain the same - three tablespoons of valuable fiber and two liters of water a day.
- Pay attention to physical activity. The more you move, the better you will feel.Go on foot, avoid elevators, do simple exercises at home.
In the stadium of stabilization and even earlier you can lose the feeling of staying on a diet.Sometimes there are situations in which you are not available for permissible products at a company party or a family celebration.Remember that you can arrange "festivals" for yourself.This is not forbidden.But after relaxation, return to the protein menu for a day.
Is the protein diet Pierre Dukan effective?Undoubtedly.It helps to lose additional pounds.But to consider it absolutely for everyone.According to the author of the methodology, it can only adhere to pure "proteinage" in order to adhere to obese people whose overweight is a threat to health and life.To a greater extent, the actual needs of the human body can be adapted, only the third stage of nutrition can be considered.