The last name of this nutritionist became the name of the house: "I am sitting in the dukan", at least one of our friends or ourselves said such words.It is not surprising that Pierre Ducan has been studying (and continues to study) the eating habits of his patients for 25 years and developed the author's methodology for weight loss.After the launch of the book "I can't lose weight", not only his patients talked about him, but also about all those who dream of becoming thinner.And this, we will be honest, almost everything.In addition to a systematic and intelligible approach, several books, more than 500 recipes, the doctor's diet has gained popularity thanks to the individual interactive training program.The conclusion is that at any time it will receive the support of nutritionists (including Dukan himself), he correct the program, from night outings to the refrigerator.
Diet stages
Unlike many cunning diets, where grams and calories should be considered, choose the food by color, freeze with a fork in the mouth of exactly 17.59 or carbohydrate breeding proteins, Pierre Ducan divided the entire achievement process and preserve the desired weight in 4 stages.Two initials are aimed at the loss of additional pounds, the following two, to fix the result.An important detail is the daily consumption of oat bran.They swell, causing a feeling of saturation, as well as accelerate the metabolism process.
Attack: Fast weight loss. Ducan is categorically against hunger.Therefore, even during the most difficult period, there is the opportunity to choose between 72 products.All of them are rich in proteins that stimulate the process of losing weight.In addition, fat burns and muscles remain intact.
Duration: 2 - 7 days
Weight loss: 1.5 - 4 kg
The amount of oat bran: 1.5 tablespoons.l.
Physical activity: 20 min.per day
Alternation: Gradual achievement of the correct weight. The weight loss process slows down, but does not stop.28 types of vegetables are added to proteins.Ducan recommends eating, alternating pure protein days (BB) and vegetable proteins (BO).
Duration: 7 days for each additional kilogram
Weight loss: an average of 1 kg per week
Oat bran number: 2 tablespoons.l.
Physical activity: 30 min.per day
Consolidation: addiction to the new food regime to avoid the effect of Yoyo. You have reached the goal, but the body wants to return lost kilograms.To stay in the winners, you need this stage.Little by little, the rest of the products (flour, fruits, cheese) return to the menu and not even denied festive parties.To ensure acute fluctuations by weight, Dukan presents purely proteins on Thursday.
Duration: 10 days for each lost kilogram
The amount of oat bran: 2.5 tablespoons.l.
Physical activity: 25 min.per day
Stabilization: We eat what we want, but we follow the three rules. Finally, everything can be affected, but throughout life it is necessary: 1. Every Thursday there are only proteins.2. To reject the elevator and walk every day for 20 minutes.3. Three tablespoons of oat bran daily.
Duration: All your life
Oat bran number: 3 tablespoons.l.
Physical activity: 20 min.per day
As you noticed, Ducan pays attention not only to nutrition, but also with physical effort, however, very unrealable.Hiking 20 to 30 minutes a day, without fail.Other types of cardio loads remain at their discretion.
100 allowed products
The list of products allowed according to the Ducan method, depending on the stage, has 72 to 100 products.There is no such happiness in any diet.72 containing product protein is lean meat, poultry and fish, shellfish, chicken eggs, dairy products with 0% fat content without additives and sweeteners, as well as vegetable proteins (tofu or oats saved).In the second stage, 28 types of vegetables are added: zucchini, artichokes, eggplants, any cabbage, green beans, carrots, cucumbers, tomatoes, radishes, beets, spinach, pumpkin, etc.Mushrooms and soy also include.
Contraindications
Among the unconditional contraindications to Ducan's diet, hypertension, gastrointestinal diseases and kidneys, atherosclerosis, strict vegetarianism, children and adolescence.Caution should be treated with diabetes, allergies prone to depression and people whose work is associated with greater concentration (drivers, doctors).Women who plan pregnancy are waiting for a child or breastfeed, you can observe Ducan's diet, if you take the third stage as a base, it excludes the protein on Thursday and add a portion of fruits/berries to the daily menu.
If you fall
If you have violated the program (which is not excluded on the eve of the New Year Marathon), do the following: dedicate a couple of days (no more) to proteins;Increase water consumption to 2 liters per day and limit salt consumption so that the fluid is not delayed in the body;sleep more;Walk an hour a day.
Criticism
Pierre Dukan's diet is often criticized, especially colleagues in the workshop.Then, nutrition expert Jean-Michelle Cohen convinced the court that protein diets can cause heart disease and breast diseases.Now the opponent should pay Cohen more than a few thousand dollars.The author of the book "Bible of Literature", Zhenny de Jonkier, considers the lack of a feeling of hunger in the only advantage of the Dukan system.Another nutritionist, Katrin Lefevr, is sure that the predominance of proteins, especially during the attack, will not happen without consequences for the kidneys.The dietary association put the ducan diet the first on the list of the worst diets.According to experts (the Nutrition Health Security Agency, the Environment and Work), this diet can violate the metabolism process, the level of cholesterol, as a result of cardiovascular complications, kidney problems and rectum.Therefore, we remind you: before adjusting the weight with the diets, consult a qualified specialist.