Dyukan diet.The essence of methodology.

Pierre Ducan- The famous French doctor, who has developed a unique methodology to lose weight and stabilization of the lost weight, is the most legible nutritionist in France.Pierre Dukan is the author of 19 books, including sales success "I don't know how to lose weight."All this is the result of 30 years of research and practice.Dyukan dietrecognized worldwide.

Ducan's reasoning: "The human body effectively uses the calories of carbohydrates such as" fuel ": as the" fast "harmful, that is, directly sugar in itself, confectionery, etc., and of the" slow "useful: pasta made of hard degrees of wheat, potatoes, etc. The body is very fond of carbohydrates, because it looks like a system that works, like a car engine, like a car.That they enter the body, very fond of bodies, and quickly, and that it looks quickly, what it works, it seems that the body is easily, and quickly becomes the body, and that it quickly becomes the body, and that it quickly becomes the body, and that it quickly becomes the body, and that becomes the body, and that quickly becomes the body.He knows how to use proteins.

The squirrels are well used by the children's body during the growth of up to 17-18 years.The adult body uses body care proteins: for hair growth, skin renewal, red blood cells, etc., but does not know how to absorb proteins.When a person consumes many proteins, there is a great loss of body energy reserves, which practically does not use proteins in the financed sense, it only takes what is necessary to renew the body, therefore, a person who consumes only protein foods does not increase weight.When I realized this, I realized that it is possible to give people the opportunity to eat freely, in normal quantities, without gaining weight."

Dyukan dietIt consists of 4 phases: two phases for weight loss and two, so as not to gain weight again.In the middle between the two phases, a person already reaches normal weight.

The first phase is very short, which lasts two or three, up to seven days, the maximum, depending on the weight that must be lost.You can eat 72 products, very rich proteins, these are meat, fish, shellfish, birds, eggs, lean ham, dairy products, yogurts, water.You can eat them as much as you want.The duration of such diet can be 2 to 4 days for those who wish to lose a little, 7 days for very complete people.This is a very effective phase.At the end of the phase, people lose 1.5 to 4 kg.

In the second phaseDucan diet72 protein products are preserved and 28 vegetables are added: all green vegetables, tomatoes, cucumbers, etc.

As there is no sugar and fat in these products, this food gives few calories.You can eat a lot, since there is no sugar and fat, so a person consumes, half enters the waste.This transforms the metabolism of people who tend to gain weight, so the amount of food consumed does not play a role.

• The speed of getting rid of excess weight in the second stage is 1 kg per week.For example, a woman needs to lose 10 kg.Its first phase will last 4-5 days, at the same time it will lose 1.5 kg.Then he loses a kilogram per week, so in 8 weeks he loses 8 kg.If you need to lose 15 kg, consequently, add 5 weeks to the previous scheme.

Ducan's reasoning "a little or many people at this stage eats a little or much, this is almost the same. The body only takes what it needs, and all superfluous: it does not process and does not assimilate, because he does not know how to do this. The excess of excess of leaves. Specific set of products, which is well known to us.

This ends the first stageDucan diet, aimed at losing weight, and the stage begins, which also consists of two parts, destined not to gain weight again.The overweight problem in the world occurs precisely because of the fact that anyone can lose weight, but only a microscopically small part of those who have lost weight can maintain what has been achieved.A few years later, the addition began again.When the weight returns, the body becomes less sensitive to diets.To solve this problem, the consolidation phase is used.This is a transition stage between a strict diet and the moment there is no diet.

The 100 products are preserved in the consolidation phase- This is the basis of life for life.During this phase, two types of fruits per day are added, 2 pieces of bread, one portion of cheese, twice a week you can add rice, pasta, lentils and two festive dinners when you can eat any snack, main course, dessert, drink a glass of wine.The sweets are returned in the third phase, but for the diet to be active, it must follow at a speed of 10 days for each lost kg.If a person has lost 5 kg, the third phase will last 50 days, 10 kg - 100 days.When this phase is passed, it can proceed to the fourth phase.

During the fourth phaseDucan dietIt is important to follow the three rules:

1. One day a week to return to the first stage (72 protein products);
2. Walk at least 20 minutes a day;
3. Use 3 tablespoons of oat bran.This is a cereal product, completely natural, rude, unprocessed, which protects from a set of overweight.

The rest of the time can eat any food.The fourth stage lasts his life.

• The consumption of purely protein products offers impressive weight loss results.
• The alternation of purely protein days with vegetable proteins allows you to gradually reach the correct weight.

The main rule of long -term weight stabilization is based on a simple but necessary degree of security: to maintain the perfect weight, it is necessary to adhere to the rest of the protein day a week.

According to Dukan, one of the keys to successful weight loss is to establish an individual ideal weight.This is not necessarily a weight (or even a size), which a person would like to have for aesthetic reasons.The ideal weight should correspond to many parameters that take into account growth, age (every decade there is an increase in the weight of a woman), family history of fatness, history of problems with the weight and weight of weight (the difference between the smallest and highest weight in adulthood).

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

Dyukan diet.How to eat!

The first phase

BeginDucan dietThe short phase of the "attacks", during which you can only eat protein foods: meat, fish, eggs and low fat products in fat.

It is very important to drink a lot of water, at least one and a half liters.During this phase, you can eat at any time and in any amount of products allowed.

Products of the first phase

1. Beef, veal, rabbit (excluded - pig, lamb).Meat can be cooked in any way, but when frying cannot wear oil and sauces.
2. Chicken and turkey, without skin (excluded: goose, duck, chicken wings).
3. Ham Quaradado.
4. Beech liver, chicken.
5. Any fish is boiled, roast or steamed.
6. Any crustaceans and mollusks.
7. Up to two eggs per day.With an increase in cholesterol, no more than 3-4 yolks per week.Protein: No restrictions.
8. Low fat products.Natural yogurts (to improve flavor, can with the addition of coconut, vanilla, lemon).Fruit yogurts should be limited up to 2 per day.
9. Sugar substitute (Canderel or other), vinegar, spices, condiments, garlic, onions, rods, salt (in small quantities), lemon juice (such as adding), mustard.

Recommended

1. Coma 1.5 tablespoons of oat branches per day.
2. Make a daily walk for 20 minutes.Dedicate time to physical exercises.

AVENA: An important componentDucan diet

Ovsyanka accompanies you to the entire diet and becomes one of the main components after its completion.Oat bras are rich in sugar and protein, absorb water in the intestines, increasing their size by 20 times.Help to feel full.Ovsyanka is also useful for the work of the heart and helps with constipation (which can happen in the early stages of the diet).

The second phase

The phase consists of two diets variables.The days of pure protein alternate with days, when you can eat an unlimited number of vegetables complement meat, fish, poultry and low -fat dairy products.The phase can last until a person reaches the optimal weight.

В рационе присутст Neg броколи, капст (белая, краснаke, савойскаgue, цветнаKe или брюсе ideag. Фасоь, л;перец, ыква, radish, leaf salads, apertos, soybeans, spinach.

• You can eat so many vegetables and at any time.But if you need to lose weight faster, then it is better to eat only when you feel hungry.
• Carrots and beets are also allowed, but due to the presence of starch in them, consumption must be limited.
• The following starch products are excluded: potatoes, rice, grain, peas, beans, lentils and avocados.

Rules of the second phase

1. One: five days of pure protein (as in the "attack" phase) alternate with one to five days, when vegetables are added to the protein.
2. Salvado consumption increases to 2 tablespoons per day.
3. The daily walk increases to 30 minutes.
4. It is necessary to drink at least 1.5 liters of clean water per day.

The third phase.Consolidation

During this phase, you can eat any amount of proteins and vegetables, while other products are added.

Third phase rules

1. Fruits are added (excluded: bananas, grapes, cherries, dry fruits, nuts).
2. You can add two pieces of rye bread and 40 g of hard cheese per day to the diet (excluded: cheese with mold, soft cheese and goat milk cheese).
3. You can add some products that contain starch (twice a week) to the diet, such as 225 g of pasta with tomato sauce (excluded, creamy sauces and sauces that contain oil), 225 g of cuscus, bulgar or panic, slowly, beans and potatoes (all without oil).
4. The range of meat is expanding, several times a week can include lamb, pork and bacon in the diet.

When visiting a restaurant or guests, choose dishes corresponding to your program.

If there is a violation of the diet, adhere to the next tactics - four days:

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

The fourth phase.Stabilization

In the fourth and finalDucan dietThe body will extract from the food every calorie it needs.But, as the practice shows, the probability of weight return remains if it does not meet the rules of this diet.

The rules of the fourth phase

1. Return to the normal diet (the best nutrition is an unlimited amount of proteins and vegetables, once a day: fruits, two pieces of rye bread, a piece of cheese, two products that contain starch).
2. One day of the week throughout life is only protein.
3. Drink at least two liters of water.
4. Make daily walks for at least 20 minutes.
5. Try to forget the elevator and the mechanical stairs.The climb and the descent on the stairs spend calories.
6. Every day he eats 3 tablespoons of oat bran.Adhere to this rule all your life.

Remember, sports and movement are allied in the fight against excess weight!

Attention!On whether you are adequateDyukan diet, it is worth consulting a doctor!Diet recommendations (especially from the "First Phase" section) are designed for healthy people.