The famous energy system, developed by the French nutritionist Pierre Dukan, has become one of the most popular diets in the world.The essence of Ducan's diet is a strong decrease in carbohydrates that force the body to actively spend calories.
The essence of Ducan's diet
The advantage of Pierre Dukan's diet over others is that he does not order to count calories and maintain a diet.Dukan does not limit even the time to eat.The most important thing is to resist the four stages of the diet.In two initials, weight loss occurs, in the final solution and a soft output of the diet.
Mandatory element: the inclusion of oat bran in the diet, which create a feeling of saturation and help accelerate metabolism.Dr. Ducan also recommends that it is also considered 20-30 minutes a day of physical effort, the ordinary walk is also considered.
Ducan diet stages
1. attack
At this stage, the body quickly gets rid of extra pounds.According to recognitions, the attack is the most difficult period, later stages can endure much easier.The essence of the attack is not in hunger: there is, but a strictly defined set of products that distinguishes the high protein content, which allows loss of weight without loss of muscle mass.
The stage lasts 2 to 7 days.The list of allowed products has more than 70 articles, and do not forget Bran!
2. Alternation
At this stage, carbohydrates to the menu are added.But this does not mean that it is time to celebrate victory with your favorite cakes.Pierre Dukan recommends vegetable carbohydrates: you can eat something other than starch.
The alternation implies that they replace each other with purely protein and vegetable days.The duration of the stage is calculated using the formula: 7 days per extra kilogram of weight.
3. Fixation
A very important stage that avoids the return of lost kilograms.The menu must expand gradually, but observe a purely protein day a week.Multiply the number of kilograms lost by ten, so much consolidation will last.
4. Stabilization
Finally, you can return to the usual menu.There are only three restrictions: one day purely of proteins once a week, 20 minutes of physical activity and three tablespoons of oat cuts per day.Compliance with these rules throughout life, according to Pierre Dukan, is secured by the return of the lost weight.
Ducan diet recipes
Attack: bread in dukan
150 g of soft cabin cheese
2 -3 eggs
4 tablespoons
4 tablespoons of gluten
1 tablespoon of oil
1 teaspoon baking powder
Mix all the ingredients, form bread and bake in the oven until it is cooked at a temperature of 180 degrees.
Alternation: spicy eggplant salad
2 - 3 eggplants
1 red onion
400 -500 g of tomatoes
A lot of parsley
2 tablespoons of apple vinegar
0.5 teaspoon of salt
1 tablespoon of sugar substitute
garlic
1 tablespoon of vegetable oil
Black pepper
We pierce the eggplant in several places with a fork and bake completely in the oven at 180 degrees 30 and less 40 minutes.
We cut the onion in the middle of the rings, add a sacorer, salt and apple vinegar.Pour a glass of boiling water and let it languish in this marinade.
When the eggplants are ready, we clean them from the skin and cut them with large cubes.Add chopped tomatoes and finely chopped parsley.
We drain the onion water and add it to the salad.Season the salad with a tablespoon of vegetable oil.
Purely Protein Day: Calamar filling
6 Square bodies
1 onion
4 boiled eggs
8 crab sticks
100 g of champions
salt, pepper to taste
Turn the mushrooms and onions until well cooked, transfer them to a bowl, add chopped sticks and eggs.Salt, pepper, mix everything.We fill the purified squids and washed with the resulting minced meat, we hold the edges with a toothpick.
We lay down in the form, pour the milk in which we prefer salt, pepper, dill.Milk should close half of the squid.We put the form in the oven, preheated at 180 degrees, for 10 minutes.Then we turn the squid and send in the oven for another 10 minutes.
Ducan diet allowed product table
Meat:
Meat fillet, meat tongue, meat cuts, steak, rabbit, game, calf liver, calf shoots, stroke, low skin without skin, basturm.
Bird:
Chicken, turkey, cesard, turkey ham, chicken ham, quail, chicken liver.
Fish:
Cod, Hek, a palatus, a golden, kefal, platija, sea hanger, selections, slutassa, salmon, crab, tuna, mackerel, sardine, slope, burbot, tent, sturgeon, sprat, trout, catfish, sand.
Seafood:
Squid, crabs, trumpets, sea scoring, shrimp, lobster, karakatitsa, snail, oysters, sea urchin, mussels.
Vegetable Protein:
Saved oatmeal, Tofu.
Milk products:
Small cottage cheese, low sugar yogurt, low fat milk, meritable merese cheese, kefir.
Eggs:
Chicken, quail.
Vegetables (from the alternation stage):
Pepinos, tomatoes, radishes, eggplants, artichoke, lettuce, carrots, onions, onions, kolrabi, cabbage, zucchini, broccoli, cabbage of Brussels, ruibarbo, pumpkin, spinach, green beans, achicoria, tornida, pepper, soybeans, mushrooms.
Who is contraindicated in Ducan's diet?
Like any energy restriction, Ducan's diet has contraindications.
It should definitely not observe Pierre Dukan's diet, if it has hypertension, renal disease or gastrointestinal tract, atherosclerosis.In any case, before starting a diet, consult a doctor.It is unlikely to be friends with Ducan's diet if he adheres to a strict vegetarian diet.
It is better to give up a diet if it has a tendency to depression, allergies or diabetes, menstrual irregularities.
What to do if you broke the diet?
If he violated Pierre Dukan's recommendations, try to do the next two purely protein days and limit salt consumption.Be sure to follow the drink regime (approximately 2 liters of water per day) to avoid fluid retention in the body.Don't worry!Be sure to have the opportunity to sleep enough and walk more in fresh air.
What are the risks of Ducan's diet?
Diet Pierre Dukan could not avoid criticism.Like other protein diets, according to some doctors, it can increase the risk of heart, liver and renal disease, interrupt metabolism, increase cholesterol.Ducan's repeatedly diet appeared in the grades as one of the most dangerous.We remind you: before deciding to observe Duukan's diet, consult your doctor!