Dyukan's diet.The essence of the methodology.

Pierre Ducan- The famous French doctor who has developed a unique methodology to stabilize weight loss and weight loss is the most readable nutritionist in France.Pierre Dukan 19 books, including "I don't know how to lose weight".All this is the result of 30 years of research and practice.Dyukan's dietHe was recognized from all over the world.

Ducan's argument: "The human body effectively uses calories from carbohydrates as" fuel ": as harmful" fast ", ie directly with sugar, sweets, etc.The human body uses fats as "fuel" but does not know how to use proteins.

Squirrels are well used by the children's body during an increase of 17-18 years.The adult body uses body proteins: hair growth, skin renewal, red blood cells, etc., but does not know how to absorb proteins.When a person consumes a lot of protein, the body's energy reserves have many losses that do not use proteins in the funded sense, only to take what is needed to renew the body, so the person who consumes the only protein food does not increase.When I realized this, I realized that they could give people the opportunity to eat normal quantities without weight."

Dyukan's dietIt consists of 4 phases: two phases for losing weight and two - not to rise again.In the middle of the two phases, a person already reaches normal weight.

The first phase is very short, two or three - seven days, the maximum, depending on the weight that you need to lose.72 Products, very rich proteins can also be consumed by meat, fish, seafood, bird, egg, lean ham, dairy products, yoghurts, water.You can eat them as much as you want.The duration of such a diet can be 2-4 days for those who want to lose a little, 7 days for very full people.This is a very effective phase.At the end of the phase, people lose between 1.5 and 4 kg.

In the second stageDucan72 Protein products are maintained and 28 vegetables are added: all green vegetables, tomatoes, cucumbers, etc.

Since these products do not have sugar and fat, this food gives little calories.You can eat a lot because there is no sugar and fat, from what one consumes, half of them get waste.This transforms people's metabolism, who are prone to body weight, so the amount of food consumed does not play a role.

• In the second stage, the speed of getting rid of excessive weight is 1 kg per week.For example, a woman has to lose 10 kg.Its first phase lasts 4-5 days, but loses 1.5 kg.Then he loses a kilogram weekly, so he loses 8 kg in 8 weeks.If you have to lose 15 kg, add 5 weeks to the previous system accordingly.

Ducan's argument: "At this stage, a little or a lot of people eat a little or a lot - it's almost the same. The body only uses what you need and everything is unnecessary - it does not work and does not assimilate because it does not know how to do it. Excessive amount only contains the approach. A special product set that is well known."

This ends in the first stageDucan, for weight loss, and the stage begins, which consists of two parts and aims to not rise again.The overweight problem of the world stems from the fact that anyone can lose weight, but only a small portion of the diet can maintain the results achieved.A few years later, the supplement started again.When the weight returns, the body is less sensitive to the diet.We use the consolidation phase to solve the problem.This is a temporary stage of strict diet and diet.

All 100 products remain in the consolidation stage- This is the basis of food for life.At this stage, two types of fruits are added a day, 2 pieces of bread, one part cheese, you can add rice, dough, lentils and two festive dinners twice a week, if any snack, main course, dessert, drink a glass of wine.Sweets are returned in the third stage, but in order for the diet to be active, you must follow at a speed of 10 days for each lost kg.If a person lost 5 kg, the third stage lasts for 50 days, 10 kg - 100 days.When this phase is handed over, you can continue the fourth phase.

In the fourth stageDucanIt is important to follow the three rules:

1. One day a week to return to the first stage (72 protein products);
2. Walking for at least 20 minutes daily;
3. Use 3 tablespoons of oat limit.It is a cereal, completely natural, rough, unprocessed, which protects the overweight series.

You can eat any food in the remainder.The fourth phase lasts throughout his life.

• Consuming pure protein natural products gives stunning results for weight loss.
• The alternation of pure protein days with protein vegable allows you to gradually reach the right weight.

The main rule of long -term weight stabilization is based on a simple but necessary security level: to keep the rest of the weekly one -protein to maintain perfect weight.

According to Dukan, one of the keys to successful weight loss is to create an individual ideal weight.This is not necessarily a weight (or even size) that a person wants for aesthetic reasons.Ideal weight must be met by many parameters, taking into account growth, age (increasing the weight of a woman every decade), family history history of fatty, weight and weight (difference between adulthood and greatest weight).

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

Dyukan's diet.How to eat!

The first stage

StartDucanA short phase of "attacks", where you can only eat protein foods - meat, fish, eggs and low greasy dairy products.

It is very important to drink large amounts of water, at least one and a half liters.At this stage, you can eat at any time and in any amount of permissible products.

Products of the first stage

1. Lenten beef, calf, rabbit (excluded - pigs, lamb).The meat can be cooked in any form, but you cannot use oil and sauces when baking.
2. Chicken and turkey, without skin (excluded - goose, duck, chicken wings).
3. Bottom ham.
4. Beef, chicken.
5. Any fish are boiled, grilled or steamed.
6. Any crustaceans and molluscs.
7. Up to two eggs per day.With increased cholesterol, up to 3-4 yolks per week.Protein - without restrictions.
8. Low fatty dairy products.Natural yoghurts (with the addition of coconut, vanilla, lemon to improve the taste.The fruit yogurt should be restricted to 2 daily.
9. Sugar replacement (canderel or other), vinegar, spices, spices, garlic, onion, rods, salt (in small amounts), lemon juice (such as add), mustard.

Recommended

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

Oats - an important elementDucan

Ovyanka accompanies the entire diet and will be one of the main components after completion.The oatmeal is rich in sugar and protein, absorbing water in the intestine, which increases their size 20 times.Helps in full feeling.Ovyanka is also useful for the work of the heart and helps in constipation (which can happen early in the diet).

The second stage

The phase consists of two diet variables.Pure protein days alternate with days when you can consume an unlimited number of vegetables, complementing meat, fish, poultry and low greasy dairy products.The phase can last until a person reaches the optimum weight.

Р рционе пристттю седие ощue - ырые, вареные, печеные (фоле) - а а а а ш ,, са, а, бан ,, п п п по, сан п о о о о о о о о оkброколи, капт с (белая, красная, савойая, цетная илая ирюсеаo оелрй, цикор, цик йий йаннnk.Гриыыы, ле, перец, ыыа, radish, leaf salads, sorrel, soybean, spinach.

• You can eat so much vegetables at any time.But if you have to lose weight faster, it is better to only feel hunger.
• Carrots and beets are also allowed, but due to the presence of starch, consumption must be restricted.
• The following starch products are excluded - potatoes, rice, cereals, peas, beans, lens and avocado.

The rules of the second stage

1. One - five days of pure protein (as in the "attack" phase) alternates one -five days when they add vegetables to the protein.
2. Dandruff increases to 2 tablespoons a day.
3. The daily walk increases to 30 minutes.
4. Drink at least 1.5 liters of clean water daily.

The third stage.Consolidation

At this stage, you can consume any amount of protein and vegetables while adding other products.

The rules of the third stage

1. The fruits are added (excluded - banana, grapes, cherries, dried fruit, nuts).
2. You can add two pieces of rye bread and 40 g of hard cheese to your diet (excluded - cheese mold, soft cheese and goat milk).
3. You can add some starch products (twice a week) to your diet, such as 225 g of dough with tomato sauce (excluded - creamy sauces and oil sauce), 225 g couscous, bulge or panic, lenses, beans and potatoes (without any oil).
4. The meat range is expanded and can contain lamb, pork and bacon in the diet several times a week.

When visiting the restaurant or guests, choose the food that suits your program.

If you violate your diet, follow the following tactics - Four days:

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

The fourth stage.Stabilization

In the fourth and last stagesDucanThe body subtracts food from all the calories needed.But as the practice shows, the likelihood of the weight return will remain if you do not comply with the rules of your diet.

The rules of the fourth stage

1. Return to the normal diet (best nutrition is unlimited amounts of protein and vegetables, once a day - fruits, two pieces of rye bread, one piece of cheese, two starch products).
2. One day of the week is only a protein throughout life.
3. Drink at least two liters of water.
4. Take daily walks for at least 20 minutes.
5. Try to forget the elevator and escalator.Climbing and landing on the stairs spend calories.
6. Eat 3 tablespoons of oat limit every day.Follow this rule throughout your life.

Remember that sport and movement are allies in the fight against overweight!

Attention!About being suitable for -eDyukan's diet, it is worth consulting a doctor!The recommendations of the diet (especially from the "first stage. Attack" section) are designed for healthy people.