Dyukan's diet

The term "diet" in most is associated with concrete restrictions on food, an exhausting sense of hunger and the inability to treat you at least occasionally with your favorite delicacies. There is an opinion that all delicious food by definition cannot be useful.

With this opinion, Pierre Ducan, a French nutritionist, decided to discuss with this opinion. He proposed a method of weight loss, which has gained popularity all over the world thanks to efficiency and not least the opportunity to eat various and tasty. We know the general principles of a French doctor's diet.

The essence and principles of the Pierre Ducan diet

For many years, Ducan has developed and thawed his methodology on patients who were particularly difficult to lose weight and hold the result. Its system is a low car -content protein diet, but it is curious that Ducan has abandoned the usual characteristic rules of this type of diet. Has thrown the following basic principles as the foundation of the power circuit created:

• Restrictions of "No" expenditure. Long lists of prohibited products are deprived of a diet and lead to frequent failures. For his diet, Ducan has developed a list of hundreds of allowed products that can be combined with each other and preparing their family dishes.
• "No" restrictions on caloric content. Observing the patients, the French nutritionist noticed that the restriction of the daily calories content works as long as a person observes a diet. The return to the usual nutrition reduces every effort to zero. Therefore, instead of restrictions, it is better not to use those products that accumulate extra calories.
• Nutrition and sport. The negligence of physical activity causes a well -known "plateau effect" when the weight reaches a certain point and blocks. To prevent this from happening, it is extremely necessary to introduce regular physical activity. To do this, it is not necessary to tear in the gym and run marathons. Ducan offers to perform at least everyday exercises, mild gymnastics and perform long walks.

• Secret ingredient. In the process of development of its system, Ducan noticed the precious properties of the grain of wheat. Since then, Bran is an important component of dietary nutrition. They do not only have a high nutritional value, but also perfectly clean the digestive tract of digestion products.

Ducan's diet is made up of several phases (phase). Each of them has its own characteristics, the duration and is responsible for some processes that take place in the body. To obtain the necessary effectiveness, Ducan clearly recommends recommendations at every phase of the diet.

It is important to pay attention to the preparation for the diet. Since protein nutrition can negatively affect health, before the start of the diet, you should absolutely consult specialists and undergo an exam. If there are no violations and the state of health allows you to eat on a diet, it is recommended to regularly take the tests and monitor the work of the liver and the kidneys, as well as the level of cholesterol in the blood.

The main advantages and disadvantages

Unlike such power supply systems, Ducan's diet has important advantages:

• It is not necessary to observe the daily volume of calories, weigh products, calculate the size of the portions;
• Many products are allowed from which a delicious and diversified menu is obtained;
• The great volume of protein for a long time maintains the feeling of saturation, protects from the loss of muscle mass, helps to maintain the elasticity of the body;
• a long and reflected period of the end of the diet to maintain the results achieved without problems;
• The lack of a ban on sugar substitutes also allows the desserts to prepare, which prevents faults and the desire to sweeten the dishes with ordinary sugar;
• Except for all the recommendations, the weight and the volumes are stable.

Ducan's disadvantages for weight loss should be mentioned:

• The protein is used in significant quantities and negatively affects the condition of the liver, kidneys and blood vessels;
• Dukan's dietetic imbalance in the direction of protein food limits the reception of the necessary minerals and vitamins;
• The transition to a new feeding system can be accompanied by side effects such as weakness, dizziness, concentration, headache;
• A small amount of fiber creates problems such as swelling, constipation, violation of the microflora of the gastrointestinal tract.

In order to minimize the negative points, you should take care of vitamin mineral additives, high quality fiber (bran) and do not forget the analysis and timely consultations with a doctor.

Ducan dietary phases

Ducan's diet consists of a phase attack, alternation, fixing, stabilization.

• Attack. The first and phase aims to activate metabolic processes in the body. As a result of the attack phase, the metabolism is activated from the first day. During the attack, only protein products are allowed. The stage continues from 2 days to a week.
• Alternation. This phase is otherwise called "cruise", involves the alternation of protein days for days on proteins and carbohydrates. The menu adds vegetables and any vegetables, with the exception of the starch containing. The same Ducano considers the ideal diagram of the alternation "one by one", the day of protein foods with the day of the day of the protein -carbohydrate. The cruise phase lasts until the desired weight is achieved.

• Consolidation or consolidation. The most important phase that allows you to maintain reduced weight and not to get lost kilograms again. The duration is calculated on the basis of the number of kilograms lost in the attack and alternation phases, multiplied by ten. For example, when you lose weight of 15 kg, there are 150 days to eat according to the rules for consolidation. New careful products are added: cheeses, fruit, slow carbohydrates (whole wheat bread), starch vegetables. It is no longer necessary to alternate the days, but during the week the menu must be present a day of protein.
• Stabilization. The last phase 4 lasts his whole life, but observing it, having exceeded the first three phases, will not be difficult. This is no longer a diet, but only a series of recommendations on correct nutrition. Drink enough water every day, refuse fast food and sugar, make sure to consume 3 tablespoons. Oat branch every day and once a week to have protein nutrition, as in the attack phase.

The total duration of all the phases of the Ducan diet depends on the original weight and the desired result. The calculation of the duration of the diet can be performed in special calculators.

What products are allowed?

Previously it was said that the list of Pierre Ducan includes 100 products, including 72 products containing proteins, another 28, allowed consumption. The complete list is available on sites dedicated to the diet and in the book of Dr. Dukan "I cannot lose weight". In short it seems this:

• meat, fish, poultry, seafood;
• Lattiero -Caseari and Lattiero -Caseari products;
• egg;
• vegetables;
• Additional products: fruit, cheese, wholemeal bread and noodles, condiments, herbs, cereals;
• Drinks - Water, tea, coffee, chicory.

Approximate diet diet menu for a week

The menu for each day in the Ducan diet will differ according to the phase. The approximate menu for each of the phases is shown in the table. The recipes for different days are easy to find on the internet.

	Attack	Alternation	Fixing	Stabilization
Day 1	cheese cottage with bran; Boiled Türkiye; Crab salad with yogurt; Baked fish.	The menu is an attack	hard -boiled eggs, yogurt with bran; ear, vegetable salad; Kefir with bread; Chicken with vegetables.	Any dishes of allowed products + bran
Day 2	Hamlet with ham; Beef meatballs; Yogurt with bran; Hamper Rolls.	eggs with tomatoes; Kefir, Crusca; vegetable salad, boiled fish; yogurt; stewed chicken with zucchini;	Syrniki; Chicken fillet in the oven with cheese, vegetable salad; Sandwiches with window, kefir, bran; Tuna with tomatoes, bread.	Any dishes of allowed products + bran
Day 3	cheese cottage with bran; canned tuna; Kefir; chicken kebab;	The menu is an attack	cheese omelette, yogurt with bran; Vegetable grid and chicken wings; Apple, handful of walnuts; Cottage cheese saucepan, carrot salad.	Any dishes of allowed products + bran
Day 4	Hamlet with ham; steam chicken cutlets; Yogurt with bran; Baked salmon.	vegetable salad, hard -boiled eggs; chicken cooked with mushrooms; Kefir and Crusca; Crable Room with government.	hard -boiled eggs, cottage with bran; boiled potatoes with fish, vegetables; Kefir, cheese sandwich; Indian stewed with vegetables.	Any dishes of allowed products + bran
Day 5	chicken paste; crab salad with sour cream; Kefir with Crusca; Hard -boiled eggs.	The menu is an attack	Cheesecakes, yogurt with bran; Chicken kebab, vegetable salad; Pera, Kefir; Fish salad.	Any dishes of allowed products + bran
Day 6	Cagliata with bran; Egg broth; yogurt; steam fish cutlets.	mushroom omelette, bran; vegetable soup with chicken; cottage cheese; Fish cucotes with a stewed vegetable outline.	Kefir with Crusca, sandwich with cheese and ham; Noodles with seafood; Apple, yogurt; Julienne chicken with mushrooms.	Any dishes of allowed products + bran
Day 7	Yogurt with bran; eggs stuffed with tuna; Kefir; Baked chicken fillet.	The menu is an attack	The menu is an attack	The menu is an attack

With the help of the table, you can easily leave the menu every day of each phase of the Dukan diet. Follow the rules, attentive to your health and the diet will not damage you. You will acquire healthy nutritional habits and keep your harmony for many years.