Dyukan's diet.The essence of the methodology.

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

Ducan's argument: "The human body effectively uses calories from carbohydrates as" fuel ": as harmful" fast ", d.H. directly sugar itself, confectionery, etc., and from useful "slow" pasta - pasta, which were made from hard notes with wheat, potato potatoes, etc., use hard notes.The human body uses fats as a "fuel", but do not know how to use proteins.

Squirrels are used well by the children of the children during growth from up to 17 to 18 years.Adult body uses personal care proteins: for hair growth, skin renewal, red blood cells, etc., but do not know how to absorb proteins.If a person consumes many proteins, there is a great loss of the body's energy reserves, which practically does not use proteins in the financed sense, but only what is needed to renew the body.Therefore, a person who only consumes protein food does not increase.When I realized this, I realized that it is possible to give people the opportunity to free in normal quantities without eating weight.""

Dyukans 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, one person already reaches normal weight.

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

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

Since these products do not contain sugar and fats in these products, this food offers only a few calories.You can eat a lot because there is no sugar and fats from what a person consumes half of the half.This changes the metabolism of people who tend to increase weight so that the amount of food consumed does not matter.

• The speed of getting rid of the excess weight in the second stage is 1 kg per week.For example, a woman has to lose 10 kg.The first phase takes 4-5 days and lose 1.5 kg at the same time.Then she loses one kilogram a week, so she loses 8 kg in 8 weeks.If you have to lose 15 kg, add the previous scheme for 5 weeks.

Ducan's argument "A little or many people in this phase eats a little or much - that's almost the same. The body only takes what it needs and all superfluous - it does not process and does not assimilate because he does not know how to do this. A specific sentence of products that is known to us."

This ends the first stageDiet Ducan, from a deduction, and the stage begins, which also consists of two parts that aimed at not increasing again.The problem with overweight in the world takes place exactly from the fact that every weight can lose, but only a microscopically small part of those who have decreased.A few years later, the addition began from the front.When the weight returns, the body becomes less sensitive to diets.The consolidation phase is used to solve this problem.This is a transition phase 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 for food for life.In this phase, two types of fruits per day are added, 2 pieces of bread, one portion of cheese, twice a week you can add rice, pasta, lentils and two festive dinner if you can drink snack, main course, dessert, a glass.Sweets are returned in the third phase, but in order for the diet to be active, it must follow for each lost KG at a speed of 10 days.If a person has lost 5 kg, the third phase takes 50 days, 10 kg - 100 days.If this phase is passed, you can continue in 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. Go for at least 20 minutes a day;
3. Use 3 tablespoons of oat brane.This is a grain product that is completely natural, rude, unprocessed and protects against overweight.

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

• The consumption of purely protein natural products provides breathtaking results of the weight loss.
• With the change of purely protein days with protein-detectable, you can gradually reach the right weight.

The main rule for the stabilization of long -term weight is based on a simple but necessary safety level: To maintain the perfect weight, you must keep the rest of the one protein day per week.

According to Dukan, one of the key to successful weight loss is an individual ideal weight.This is not necessarily weight (or even size), which a person likes for aesthetic reasons.The ideal weight should correspond to many parameters, taking into account the growth, age (every decade to an increase in the weight of a woman), a family history of fat, the history of problems with the weight and weight area (the difference between the smallest and the greatest weight of adulthood).

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

Dyukan's diet.How to eat!

The first phase

startDiet DucanThe short phase of the "attacks" in which you can only eat protein food - 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 a lot of approved products.

Products of the first phase

1. Fasting meat, veal, rabbits (excluded - pork, lamb).The meat can be cooked in any form, but you cannot use oil and sauces when roasting.
2. Chicken and turkey, without skin (excluded - goose, duck, chicken wing).
3. Fast ham.
4. Beef Schleber, chicken.
5. Every fish is cooked, grill or steamed.
6. All craving animals and mollusks.
7. Up to two eggs a day.With an increased cholesterol, not more than 3-4 egg yolk per week.Protein - without restrictions.
8. Molkerei -low -fat dairy products.Natural yogurt (to improve the taste, you can add coconut, vanilla, lemon).Obstjoghurt should be limited up to 2 a day.
9. Sugar replacement (canderel or others), vinegar, spices, spices, garlic, onions, poles, salt (in small quantities), lemon juice (as encores), mustard.

Recommended

1. Eat 1.5 tablespoons of two oatmeal per day.
2. Go through a daily walk for 20 minutes.Time for physical exercises.

Oats - an important componentDiet Ducan

Ovsyanka accompanies the entire diet and becomes one of the main components after completion.The brans of oatmeal are rich in sugar and protein, they absorb water in the intestine and increase 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 nutrition).

The second phase

The phase consists of two variables of diets.Pure protein days alternate with days if you can eat an unlimited number of vegetables to supplement meat, fish, poultry and fat-low dairy products.The phase may take a person to achieve the optimal weight.

Р рационе пwor "фасоль, лорей, грибы, лк, перец, ыква, radishes, leaf salads, sorrel, soybeans, spinach.

• You can eat so many vegetables and at any time.But if you have to lose weight faster, it is better to only eat if you feel hungry.
• Carrots and beets are also allowed, but the consumption should be limited due to the presence of strength.
• 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 the protein is added to vegetables.
2. The consumption of bran increases to 2 tablespoons of spoons a day.
3. The daily walk rises to 30 minutes.
4. It is necessary to drink at least 1.5 liters of clean water a day.

The third phase.Consolidation

During this phase you can eat a lot 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 hard cheese per day to diet (excluded - cheese with mold, soft cheese and cheese made of goat milk).
3. You can place a few stars containing stars (twice a week) to the diet, e.g.B. 225 g pasta with tomato sauce (excluded - creamy sauces and sauces containing oil), 225 g couscous, bulgura or panic, lentils, beans and potatoes (all without oil).
4. The meat area expands several times a week, you can include lamb, pork and bacon in the diet.

When you visit a restaurant or guests, choose dishes that meet your program.

If the diet violates, stick to the next tactic - 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. Go an hour every day.

The fourth phase.stabilization

In the fourth and last phaseDiet DucanThe body is extracted from food from food.As practice shows, however, the likelihood of a return on weight remains if you do not adhere to the rules of this diet.

The rules of the fourth phase

1. Return to normal nutrition (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 strengthening products).
2. On one day of the week, the whole life is only protein.
3. Drink at least two liters of water.
4. Daily walks take at least 20 minutes.
5. Try to forget the elevator and escalator.The ascent and descent on the stairs output calories.
6. Eat 3 tablespoons of oatbrane every day.Keep this rule all your life.

Remember, sport and exercise are allies in the fight against overweight!

Attention!About whether they are suitableDyukans dietIt is worth consulting a doctor!The recommendations of the nutrition (especially from the "First phase. Attack" section ") are designed for healthy people.