The famous energy system, developed by French nutritionist Pierre Dukan, became 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 on others is that she does not order to tell her calories and keep a diet.Dukan does not even limit the time to eat.The most important thing is to support the four stages of the diet.In two initials, weight loss occurs in the final correction and a soft outlet of the diet.
Mandatory element - The inclusion of oat bran in the diet, which creates a feeling of saturation and helps to accelerate metabolism.Dr. Ducan also recommends that it is also considered 20 to 30 minutes a day of physical exertion, the common walk is also considered.
Ducan's dietary stages
1.
At this stage, the body is quickly getting rid of extra pounds.According to recognitions, the attack is the hardest period, subsequent stages can withstand much easier.The essence of the attack is not hungry: there is, but a strictly defined set of products that distinguish high protein content, which allows you to lose weight without loss of muscle mass.
The stage lasts 2 to 7 days.The list of allowed products has over 70 items and do not forget Bran!
2.
At this stage, carbohydrates are added to the menu.But that doesn't mean it's time to celebrate victory with your favorite cakes.Pierre Dukan recommends vegetable carbohydrates: You can eat anything other than starch containing.
Alternation implies that they replace themselves with purely protein and vegetable days of protein.The internship duration is calculated by the formula: 7 days per extra weight kilogram.
3. Fixation
A very important stage that avoids the return of lost kilograms.The menu should gradually expand, but observe a purely protein day a week.Multiply the number of kilograms lost by ten - so many consolidation will last.
4. Stabilization
Finally, you can return to the usual menu.There are only three restrictions: a purely protein day once a week, 20 minutes of physical activity and three tablespoons of oat cuts a day.Compliance with these rules throughout life, according to Pierre Dukan, is held by the return of lost weight.
Ducan Diet Recipes
Attack: Bread in Dukan
150 g of soft cottage cheese
2 -3 eggs
4 tablespoons
4 tablespoons of gluten
1 tablespoon of oil
1 teaspoon of yeast powder
Mix all ingredients, form bread and bake until cooking at a temperature of 180 degrees.
Alternation: spicy eggplant salad
2 - 3 Eggplant
1 red onion
400-500 g of tomatoes
A lot of parsley
2 tablespoons apple cider vinegar
0.5 teaspoon of salt
1 tablespoon of sugar substitute
garlic
1 tablespoon of vegetable oil
Black pepper
We had the eggplant in various places with a fork and baked in the oven at 180 degrees 30 and less 40 minutes.
We cut the onion in half rings, added cider vinegar, salt and apple.Pour a glass of boiling water and let it define this marinade.
When eggplants are ready, we cleaned them from the skin and cut them with large cubes.Add the chopped tomatoes and chopped parsley.
We drained the onion water and added it to the salad.Themes in the salad with a tablespoon of vegetable oil.
Purely Protein Day: Plush Lula
6 Lula carcasses
1 onion
4 boiled eggs
8 crab sticks
100 g of champignons
salt, pepper to taste
Rotate mushrooms and onions until cooking, transfer to a bowl, add sticks and chopped eggs.Salt, pepper, mix everything.We fill the purified squids and washed with the resulting minced meat, holds the edges with a toothpick.
We lay in the shape, pour the milk in which we pre -diaddate salt, pepper, dill.The milk should half closed squid.We put the pan in the oven, pre -placed at 180 degrees for 10 minutes.Then we rotate the squid and sent it to the oven for another 10 minutes.
Product table allowed for ducan diet
Meat:
Fillet of meat, tongue of meat, meat cut, steak, rabbit, game, calf liver, calf sprouts, stroke, low skinless ham, basturma.
Bird:
Chicken, Peru, Cesard, Peru Ham, Chicken Ham, Quail, Chicken Liver.
Fish:
Cod, hek, a palatat, a soning, kefal, sole, sea perch, picks, bitch, salmon, crab, tuna, mackerel, sardine, slope, hamburger, carp, sturgeon, sprat, trout, fish -fish, herring.
Seafood:
Lula, crab, trumpeter, vieira do sea, shrimp, lobster, karakatitsa, marine snail, oysters, hedgehog, mussels.
Vegetable protein:
Brania de Oats, tofu.
Dairy products:
Small cottage cheese, low sugar -free yogurt, low fat milk, low -fat melted cheese, kefir.
Eggs:
Chicken, quail.
Vegetables (starting at the alternation stage):
Cucumbers, tomatoes, radishes, eggplant, artichoke, lettuce, carrot, onion, onion, kolrabi, cabbage, zucchini, broccoli, Brussels cabbage, roll, pumpkin, spinns, spinive, green beans, chicory, tournament, pepper, pepper, healthy.
Who is against -Indicated in Ducan's diet?
Like any restriction of power, Ducan's diet has against -indications.
You must definitely not observe the Pierre Dukan diet if you have hypertension, kidney disease or gastrointestinal tract, atherosclerosis.Anyway, before starting a diet, consult a doctor.It is unlikely that you make friends with Ducan's diet if you adhere to a strict vegetarian diet.
It is better to give up a diet if you have a tendency to depression, allergies or diabetes, menstrual irregularities.
What to do if you break the diet?
If you have 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 (about 2 liters of water per day) to avoid liquid retention in the body.Don't worry!Be sure to have the opportunity to sleep enough and walk more to fresh air.
What are the risks of Ducan's diet?
Diet Pierre Dukan did not avoid criticism.Like other protein diets, according to some doctors, it may increase the risk of heart, liver and kidney disease, interrupt metabolism, increase cholesterol.Ducan's diet repeatedly appeared in classifications as one of the most dangerous.We remember him: Before deciding to observe Duukan's diet, consult your doctor!