The surname of this nutritionist became the name of the house: "I'm sitting in Dukan," at least one of our friends or we ourselves said such words.No wonder Pierre Ducan has been studying (and continues to study) the eating habits of his patients 25 years ago and developed the author's methodology for weight loss.After the release of the book "I can't lose weight", not only your patients talked about it, but also everyone who dreams of getting thinner.And that, 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 on -line individual interactive training program.The main point is that at any time you will be supported by nutritionists (including Dukan itself), I corrected the program, from night missions to the refrigerator.
Dietary stages
Unlike many cunning diets, where grams and calories need to be considered, choose food by color, freeze with a fork at the mouth of exactly 17.59 or carbohydrate protein breed, Pierre Ducan has divided the whole process of reaching and preserving the desired weight into 4 stages.Two initials are intended for loss of extra pounds, the next two - in the fixation of the result.An important detail is the daily consumption of oat bran.They swell, causing a feeling of saturation, and accelerates the metabolism process.
Attack: Rapid weight loss. Ducan is categorically against hunger.Therefore, even during the hardest period, there is an opportunity to choose from 72 products.They are all rich in proteins that stimulate the weight loss process.In addition, the fat is burned and the muscles remain intact.
Duration: 2 - 7 days
Weight Loss: 1.5 - 4 kg
The amount of oat bran: 1.5 tablespoon.l.
Physical activity: 20 min.per day
Alternation: Gradual accomplishment of the right weight. The weight loss process decreases a little, but does not stop.28 Types of vegetables are added to proteins.Ducan recommends eating, switching purely protein days (BB) and vegetable in protein (BO).
Duration: 7 days for each extra kilogram
Weight loss: an average of 1 kg per week
Number of oat bran: 2 tablespoons.l.
Physical activity: 30 min.per day
Consolidation: Dependence on the new diet to avoid the yo -yo. You have reached the goal, but the body wants to return the lost kilograms.To stay in the winners, you need this stage.Gradually, return the rest of the products (flour, fruits, cheese) to the menu and not even denied festive parties.To guarantee with clear weight fluctuations, Dukan presents proteins purely on Thursday.
Duration: 10 days for each kilogram lost
The amount of oat bran: 2.5 tablespoons.l.
Physical activity: 25 min.per day
Stabilization: We eat what we want, but follow the three rules. Finally, you can pay everything, but throughout your life it is necessary: 1. Every Thursday there are only proteins.2. To refuse the elevator and walk every day for 20 minutes.3. Drive three tablespoons of oat white daily.
Duration: All your life
Number of oat bran: 3 tablespoons.l.
Physical activity: 20 min.per day
As you realized, Ducan pay attention not only to nutrition, but also with physical effort, however, very non -releal.Walks from 20 to 30 minutes a day - no failure.Other types of cardio loads remain at their discretion.
100 permitted 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 the protein of the product is lean meat, poultry and fish, seafood, chicken eggs, dairy products with 0% fat without additives and sweeteners, as well as vegetable proteins (tofu or oat bran).In the second stage, 28 types of vegetables are added: zucchini, artichoke, eggplant, any kale, green beans, carrots, cucumber, tomato, radish, beet, spinach, pumpkin, etc.Mushrooms and soy are also included.
Against -indications
Among those against unconditional indication to diet, hypertension, ducan gastrointestinal diseases, atherosclerosis, rigorous vegetarianism, children and adolescence.Care should be treated with diabetes, allergies prone to depression and people whose work is associated with increasing concentration (drivers, doctors).Women who plan pregnancy are waiting for a child or breastfeeding, you can observe Ducan's diet, if you take the third step as a base, exclude the fifth protein and add a part of fruit/berries to the daily menu.
If you fell
If you have violated the program (which is not excluded on the eve of the New Year's marathon), do the following: Dedicate a few days (no longer) to proteins;Increase water consumption to 2 liters per day and limit salt consumption, so that the fluid does not delay in the body;Sleep more;Walk an hour a day.
Criticism
Pierre Dukan's diet is often criticized, especially colleagues from the workshop.Thus, nutrition expert Jean-Michelle Cohen convinced the court that protein diets can cause heart disease and breast disease.Now the opponent must pay Cohen over a few thousand dollars.The author of the book “Bible of Literation”, Zhenny de Jonkier, considers the lack of a feeling of hunger the only advantage of the Dukan system.Another nutritionist, Katrin Lefevr, is sure that the predominance of protein, especially during the attack, will not pass without consequences for the kidneys.The Dietetics Association put Ducan's diet the first on the list of the worst diets.According to experts (the Health Nutrition Nutrition Agency, Environment and Work), this diet can violate the metabolism process, cholesterol level, as a result of which cardiovascular complications, kidney and straight problems will occur.So we remember: Before adjusting the weight with diets, consult a qualified specialist.