Pierre Dukan is the luminary of modern dietetics, the author of the famous food program, which allowed to lose weight to millions of people around the world - from ordinary citizens to members of royal families.The main advantage of Ducan’s diet is that it allows not only to achieve the desired result, but also to keep it.The weight loss occurs by a sufficiently low pace, but such weight loss does not affect the general state of health.Pierre Ducan himself considers his nutrition program to a certain symbiosis of other diets, from which certain rules were taken.
Ducan's diet attack
So, weight loss consists of four main stages, in respect of which a clear sequence should be observed.The first stage is the most short, it lasts from 2 to 7 days, but the restrictions in food during this period are the most stringent.But the plus is that Ducan’s diet rejects mono diet, and is based on the position that it is impossible to recover from protein foods.Therefore, products such as fish (except for fatty varieties), tongue, liver, chicken, rabbit, eggs, and fat -free dairy products can be included in the diet.These products can be eaten literally in unlimited quantities.Of course, they need to be boiled, cooked in the oven or steamed.At the same time, kilograms are lost, and you are not tormented by hunger, which is a faithful companion of many other diets.The Ducan warns: if proteins prevail in the diet, then the load on the kidneys increases noticeably in order to cope with it, drink at least 1.5 liters of water daily.
Diet Pierre Dukan attack products, features of their use
The second stage involves a more smooth weight loss to the desired norm and the alternation of protein days with vegetable days.Thanks to this alternation, weight loss and diet is not such a strong blow to health and well -being.There are several possible alternating schemes, for example, 5 days with protein, then 5 with protein and vegetables.But this scheme is too tedious, it is difficult to observe, it is better to change the power methods every other day or do 2 protein days a week.
The following vegetables can be included in your diet: cucumbers, radishes, spinach, asparagus beans, cabbage, mushrooms, celery, dill, leaf salad, eggplant, zucchini, sweet pepper, carrots and beets.However, the strictest taboo is applied to potatoes, rice, corn, peas, beans, lentils, beans.
People who have lost weight according to the Ducan system argue that excellent results can be achieved by alternation - the first 10 kg go after three weeks and continue to decline if they adhere to all recommendations and not leave the intended path.
At the third stage, it is important to fix the result.This stage is dangerous in that the body is trying in every possible way to return the lost kilograms to the place.This rule applies here: to fix each lost kilogram will take 10 days.So, if you have lost 10 kg during the diet, then in the fixing mode you will have to stay the next 3 months.But during this period, some concessions are also allowed - once a week it is allowed to treat yourself to a full dinner and your favorite dishes.But at the same time, once a week you need to adhere to a protein diet.
The fourth stage lasts exactly as long as you want to maintain the result you have achieved, ideally, for the rest of your life.Complete food freedom in exchange for a protein day is allowed once a week, but the diet on these days will have to be observed as strictly as at the beginning of weight loss.
Of course, Dukan’s diet did not in vain gained its popularity around the world, it is effective and simple, affordable and absolutely not painful, while the result is simply amazing!But do not forget that the intensity of the loss of kilograms depends not only on your efforts, but also on the age, characteristics of metabolic processes and physique.
Nuances of diet food
All dishes from this power circuit combine only protein ingredients that allow you to cleanse the body, lose weight without harm to health.At such a diet, Katie Middleton, Jennifer Lopez and other celebrities sat before the wedding.To obtain a high result, you need to strictly observe the Dukan’s diet menu for several months, until the weight is stabilized and the countdown of calories arises.It is advisable to save these principles for the rest of their lives in order not to have problems with overweight and the digestive tract system.Such a diet limits only fats and carbohydrates, but nutrients completely enter the body, without violating its life.
Phase menu Ducan's diet attack - Basic rules
- It is necessary to drink at least 2 liters of water every day, the more fluids in the body, the better the digestive processes will pass, you will forget about constipation and disorders, the intestinal system will work rationally and uninterruptedly.
- Every day there are oat bran, you can steam and use instead of breakfast, or during the day there are dry flakes, washed down with a glass of water.
- Walks in the fresh air are honorable for Pierre Ducan.Such an atmosphere allows a person to relax, become calmer, establish a nervous system, and also restore the overall tone of the body.
- Be sure to use vitamin complexes, you can pharmacy, or there are more fresh fruits and vegetables, so as not to exhaust the immune system.
Stage attack - Ducan diet products
Menu for a week
Monday
- Breakfast begins from two eggs and a glass of skim yogurt.
- For lunch - chicken breast meat.
- Snack - bran and kefir.
- For dinner - boiled fish and green tea.
Tuesday
- Breakfast is omelet and skim milk.
- Lunch - chicken broth, greens.
- Snow afternoon - bran, kefir.
- Dinner - boiled beef.
Wednesday
- Breakfast - 2 eggs and unsweetened coffee.
- Lunch - fish cutlets
- Snowman - bran, yogurt.
- Dinner - seafood.
Thursday
- Breakfast - stewed zucchini and unsweetened coffee.
- Lunch - ear with pieces of fish, chicken breast.
- Snack - by analogy with the previous days.
- Dinner - boiled fish or grilled.
Friday
- Breakfast - omelet and green tea.
- Lunch - mushrooms and chicken breast with greens.
- Snow afternoon - bran, kefir.
- Dinner - boiled beef.
Saturday
- Breakfast is low -fat cottage cheese.
- Lunch - boiled mushrooms.
- Snack - does not change.
- Dinner - stewed fish.
Sunday
- Breakfast is omelet and unsweetened coffee.
- Lunch - boiled liver.
- Snow afternoon - bran, kefir.
- Dinner - chicken breast.
Attention: Ducan’s diet The attack does not limit the user in food.The sizes of portions can be different, depending on appetite.The main thing is to saturate the body and not feel hunger.The menu is quite diverse and tasty.With the right approach in a week, you can lose up to 7 kg of overweight.
Discount dishes of Ducan’s diet is not difficult to prepare, the most important thing is that they are steamed, without adding vegetable oil.
During this period, maximum stimulation of the body to reduce weight occurs, the phase is aimed at forming habits in food, maintaining the achieved result.
How to determine how long the attack period will last?
It depends on the amount of kilograms that you want to remove:
- if you want to lose less than 5 kg - 1 day;
- from 5 to 10 kg - 3 days;
- from 10 to 20 - 5 days;
- More than 20 kg - 10 days.
This is a kind of express emission that will help to lose a certain amount of kilograms in a short period of time.Of course, after the completion of dietary nutrition, you need to control yourself in meals in order not to return overweight with more than.
Attention: weight loss occurs due to the withdrawal of excess fluid from the body, and not due to splitting of fats.Therefore, you need to drink so much liquid per day.
Diet ducan list of products attack
The nutritionist advises to use:
- Meat of 12 species (lean ham, chicken, turkey, pork, veal, calf buds, liver, heart, rabbit, etc.).
- Fish ingredients: caviar, crab sticks, tuna, salmon, catfish, sardine, plague, karakatitsa, sprat, slope.
- Chicken and quail eggs.
- Dairy products, only low -fat.
- Vegetables, all green, tomatoes, beets, carrots, herbs.
- Soy, mushrooms.
The quantity and variety of vegetables is huge, the main thing is to adhere to the basic rule: to say no potatoes and beans.Feel free to add cream, cheese, several tablespoons of wine to dishes.A little spices, garlic, vinegar, mustard, as well as sugar substitutes in limited quantities are allowed.Not high -calorie drinks, up to 0.4 kcal per 100 ml.
At this stage, it is allowed to eat natural canned fish, skim milk, crab sticks.