For decades, the Ducan diet has been one of the most popular in the world.It all began with the fact that in the mid-70s, French doctor Pierre Dukan diagnosed the next patient who came to him.At that time, the disease was treated with the use of low -calories in very simple quantities.Ducan decides to develop a different basic power system that will not only help people lose excess weight without constant hunger, but in the future to maintain good numbers without effort.
Pierre Ducan worked on his system for decades, always fixing it.In 2000, he published the book "I did not hear weight", which immediately became the best -selling book, translated into dozens of languages and published in forty countries.Ducan diets are often called ketogenic diets.The principle is that carbohydrates are excluded from the diet, so the human body has to spend the stock of fat accumulated, extracting their energy.However, first of all, the glycogen reserve from the liver is depleted and only the ketone emission process begins, ketosis shows the body's adaptation reaction formed during evolution.
The Ducan diet is safe and effective only for people with healthy pancreas.
Ducan's diet level
The ketogenic diet consists of four stages (sometimes not the word "level" dietary stage using the word "phase").Two of them are intended to lose weight due to fat burning, and the last - to stabilize weight and maintain the results.
Level No.1. Attack
At this stage, the first result of weight loss was achieved.More than seventy types of products with the help of protein to launch the process.
Level number 2. Alternation.
28 vegetables are added to meat products, and diets are now based on protein replacement and protein days.
Level No.3. Improve.
This level is intended for heavy stabilization.Products with high energy value gradually add to the diet.Avoid effects when kilograms are removed and bring "friends" to them, day -day protein helps.
Level No.4. Stabilization.
This level in people who want to save the slim figure earned with the Dukan diet should stretch for a lifetime.It involves compliance with only three simple rules:
- Use three tablespoons of oats daily.
- At least twenty walks and refusal to use the elevator.
- The need to arrange a protein day once a week.
The basic principle of diet
The decrease in the amount of calories to good results will never bring!- Therefore, the author of the diet itself has repeatedly claimed.He explained his views with the fact that as soon as someone returned to normal nutrition, his weight returned again.That is why Ducan develops a diet when the first body burns excess adipose tissue, and then stops completely to collect it.
Hunger doesn't threaten you.This principle mainly likes those who succeed in experimenting with small parts on other diets.Pierre Ducan forbids limiting himself in the number of products.
The choice is huge.Even the most sophisticated gourmet will be found in the list of products allowed for what is right for it.If you decide to try this diet, then there should always be a schedule of what you can eat.This is a hundred products, where 72 belongs to the protein and 28 - plant categories.And where they choose and how often they make, you make a decision.
The amount of stripping.Before starting a diet, it is recommended to get rid of all products not included in the allowed list.Remove sugar, bread and sugar -gener from sight, remove cereals and pasta, clean harmful mayonnaise refrigerators, tomato sauce and sauces, forget about cheese and sausages, which is of no benefit.If the forbidden does not find the eyes, and therefore they are desired, "goods", then sitting on this diet will be easier.
Bran is required.It is impossible for anyone to eat oatmeal.But, unfortunately, you can't do it without this product.Oat Bran should be on the menu every day, as they are:
- Helps to feel full faster;
- Clean the intestine toxins;
- Help to eliminate food waste.
Movement is life!Don't worry, you don't have to sweat in the gym for hours for a Ducan diet, torture yourself with dull swimming along the pool or throw your feet behind your ears in yoga.Physical activity in the method described in weight loss is very, very simple, but mandatory.Daily 20 minutes walking will speed up metabolism, making the fat break faster, keeping the muscles in good condition.If you feel that this time is not enough for you, you can gradually increase the duration.It is important that physical activity brings joy.During the third stage of the diet, you can add morning training or a set of exercises for the most "problematic" zones in the body.
Vitamins are required.To reduce stress from changing your diet and little body support, you need to take vitamins regularly.Since the stage of the attack, the vegetables and the fruits are completely excluded, it is time to start drinking multivitamin complexes, but strictly observing the dose shown on the package.
The advantages and disadvantages of the Dikan diet
Disadvantages:
Dikan Dukan is contraindicated in people with gastritis, ulcers and other stomach diseases.
- In the early days of the diet, people usually feel damage.Fatigue is not the body's reaction to a slight diet and an increase in physical activity, as all this is not provided by the diet.Apathy and refusal once again wake up from the sofa - the psychological manifestation of physiological processes: the number of ketones increases in the body, the number of vitamins decreases.
- If you don't like cooking, then the limited number of products and the absence of almost complete supplements will make you think about the need for a diet, or maybe make you move from it at all.
- The choice of products allowed for people with allergies or individual intolerance can be a problem, so before starting a diet it is best to consult a doctor.
- If you are a sweet tooth, then the decision to leave your favorite dessert can take you to depression.But this is nothing more than a brain trick.It is important to configure yourself with the fact that you leave sugar -gula and after achieving a perfect weight sometimes can still indulge in a little ice cream or chocolate.
Advantages:
- You yourself choose your favorite product from a useful list, determine when and in what quantity.
- Ducan's diet is always a guaranteed result if possible to comply with all rules and requirements and exclude damage.
- Quick and strong results in the first "attack" stage.
- Diet is easy to observe at home and at work.Even the abundant buffet at the resort will be fun with many allowed dishes.
Attack Stage: Menu for one week
The hardest in physiological and psychological sense is the first stage of the diet - the level of attack, the duration of no more than ten days, if there is a large amount of overweight, and not more than five days for those who need to lose just a few pounds.
Profitable products:
- meat (beef, horse rider, rabbit);
- Offal (language, liver, liver, kidneys);
- Fish (boiled, boiled, smoking, and canned fish without oil);
- seafood (without limiting species);
- ham (with fat content not exceeding 4 percent);
- Skin -free chicken (exception - goose and duck);
- Eggs (protein can be eaten without restrictions, yellow - only in small quantities, especially if high cholesterol levels in the blood);
- dairy products (low cheese, milk, yogurt without pieces of fruit, kefir, roasted milk);
- oats in one and a half tablespoons (they can be added to yogurt or cooked cookies);
- At least 1.5 liters of clean water daily;
- tea, coffee (natural, soluble, chicory coffee drinks), herbal decoctions, carbonated water lite category;
- Spices -spices and seasonings (salt in moderate quantities, tomato paste, onions, garlic, basil, coriander, dill, parsley).
If you don't want to make some new dishes and find a recipe, use the chapter menu below for a week.
Monday
- Breakfast: Omlet three eggs with the addition of milk.
- Lunch: Chicken soup, mint tea with oatmeal cake.
- Snack: kefir, lemon pie.
- Dinner: Bake in the oven mackerel, kefir.
Tuesday
- Breakfast: Milk porridge made of oats, coffee cups.
- Lunch: Meat is beaten, tea with chamomile.
- Snack: Boiled seafood.
- Dinner: Bake in a Turkish oven, yogurt.
Wednesday
- Breakfast: boiled eggs with vegetables, coffee cups.
- Lunch: Steam Chicken Cutlets, Bran Cake, Green Tea.
- Snack: Cheesecakes are provided in the oven.
- Dinner: Roll from omelet to where red fish is wrapped.
Thursday
- Breakfast: sandwiches (bran + ham), coffee drinks.
- Lunch: Ear, boiled eggs with onions, ginger tea.
- Snacks: whipped with sugar substitutes, poured with lemon juice.
- Dinner: Fish burned in the arm, boil the rosehip fruit.
Friday
- Breakfast: meat chips, black tea.
- Lunch: baked in foil chicken, green tea.
- Snack: Pancake from bran, kefir.
- Dinner: fish salad, mint tea.
Saturday
- Breakfast: eggs with meat or ham, cup of coffee.
- Lunch: beef steak, black tea with lemon.
- Snack: oats cake, flavored yogurt.
- Dinner: Omelets with onions and seafood, green tea.
Sunday
- Breakfast: boiled eggs with vegetables and garlic, coffee cups.
- Lunch: Boiled chicken breast in tomato paste, tea with chamomile.
- Snack: Porridge from Oat Bran with Vanillin's addition.
- Dinner: various fish, kefir.
Recipes for cooking for the stage of attack
A fragrant mackerel burned in the oven
You need to prepare this dish:
- Mackerel carcass;
- lemon;
- Vegetables -sayuran (parsley, dill, cilantro);
- salt;
- black pepper;
- Foil to burn.
Wash the macarel under the flow of water, separate your head, clean the carcass, rinse again under the pipe, place a paper towel to remove excess water.After a few minutes, start the fish's stomach with vegetables, sprinkle inside and outside with lemon juice.Add salt and pepper to taste.Wrap the macarel in the foil so that no cracks left from which the juice can flow out.Put the product in a preheated oven to 180 degrees and prepare for 20-25 minutes.
A simple recipe for cheese cake
Materials required:
- 1 pack of low cheese;
- 1 chicken egg;
- 4 tablespoons of water;
- 2 tablespoons hemp;
- 2 tablespoons of corn starch;
- difficult;
- Vanillin;
- A pinch of salt.
Using a blender or coffee grinder, cut into hemp seeds to get flour.Mix all the ingredients.From the resulting homogeneous mass, the shape of the cheese cake.Put them in burning molds or on foil on baking sheets.Pre -Create mold or foil with a little vegetable oil.Enter the oven for 20 minutes at 190 degrees.Hot cheesecakes with yogurt or low sour cream are very tasty.