The famous power system, developed by the French nutritionist Pierre Dukan, has become one of the most popular regimes in the world.The essence of Ducan's diet is a sharp 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 count the calories and keep a diet.Dukan does not limit time to eat.The most important thing is to withstand the four stages of the diet.In two initials, weight loss occurs, on the final fixing and a smooth output of the diet.
Compulsory element - The inclusion of oat sound in food, which creates a feeling of saturation and help to accelerate metabolism.Dr. Ducan also recommends that it is also considered as given 20 to 30 minutes per day of physical effort, ordinary walking is also taken into account.
Ducan diet stages
1. attack
At this point, the body quickly gets rid of extra pounds.According to recognitions, the attack is the most difficult period, the following steps can resist much more easily.The essence of the attack is not in famine: there is, but a set of strictly defined products which distinguishes the high protein content, which makes it possible to lose weight without loss of muscle mass.
The scene lasts 2 to 7 days.The list of authorized products has more than 70 items and don't forget Bran!
2. Alternating
At this stage, carbohydrates are added to the menu.But that does not mean that it is time to celebrate victory with your favorite cakes.Pierre Dukan recommends vegetable carbohydrates: you can eat other than starch.
The alternation implies that they are replaced by purely protein and protein-veteable days.The duration of the step is calculated by the formula: 7 days per additional kilogram of weight.
3. Fixing
A very important step which avoids the return of the lost kilograms.The menu must be gradually expanding, but observing a purely protein day per week.Multiply the number of kilograms lost by ten - so much 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 per day.According to Pierre Dukan, respect for these rules throughout life is ensured by the return of lost weight.
Ducan diet recipes
Attack: Bread on Dukan
150 g of soft cottage cheese
2-3 eggs
4 tablespoons
4 tablespoons of gluten
1 tablespoon of oil
1 teaspoon of baking powder
Mix all the ingredients, form bread and bake in the oven until it is cooked at a temperature of 180 degrees.
Alternation: spicy eggplant salad
2 - 3 Aubergine
1 red onion
400 -500 g of tomatoes
A pile of parsley
2 tablespoons of apple cider vinegar
0.5 teaspoon of salt
1 tablespoon of sugar substitute
garlic
1 tablespoon of vegetable oil
Black pepper
We percolish the eggplant in several places with a fork and bake entirely in the oven at 180 degrees 30 and less 40 minutes.
We cut the onion into half-year-olds, added the meter, salt and apple cider vinegar.Pour a glass of boiling water and let them languish in this marinade.
When the eggplants are ready, we clean them with the skin and the coupons with large cubes.Add the chopped tomatoes and finely chopped parsley.
We drains the water from the onion and add it to the salad.We season the salad with a tablespoon of vegetable oil.
Purely protein day: Calmar in a plush
6 calmar carcasses
1 onion
4 hard eggs
8 crab sticks
100 g of mushrooms
salt, pepper to taste
Turn the mushrooms and onions until cooking, transfer to a bowl, add chopped sticks and eggs.Salt, pepper, mix everything.We fill the purified and washed calmars with the resulting minced meat, fix the edges with a toothpick.
We lie down in the shape, pour milk in which we have added salt, pepper, dill.The milk should half close the calmar.We put the shape in the oven, preheated to 180 degrees, for 10 minutes.Then we turn the Cammar and send in the oven for another 10 minutes.
Table of products authorized for the Ducan diet
Meat:
Beef fillet, beef tongue, beef clipping, steak, rabbit, game, calf liver, calves buds, blow, skinless ham, Basturma.
Bird:
Chicken, turkey, Césard, turkey ham, chicken ham, quail, chicken liver.
Fish::
COD, Hek, a palatus, a dorada, kefal, foundger, sea perch, picks, putassa, salmon, crab, tuna, mackerel, sardine, slope, burbot, carp, sturgeon, sprat, trout, catfish, herring.
Sea fruit::
Calmar, crab, trumpetist, sea scratch, shrimp, lobster, karakatitsa, sea snail, oysters, hedgehog of sea, mussels.
Vegetable protein:
Oat bran, tofu.
Dairy products:
Small cottage cheese, weak yogurt in terms of sugar -free fog, low milk in terms of fog, melted cheese with low canvas, kefir.
Eggs:
Chicken, quail.
Vegetables (from the alternation stage):
Cucumbers, tomatoes, radishes, eggplants, artichokes, lettuce, carrots, onions, onions, kolrabi, cabbage, zucchini, broccoli, brussel beans, rhubarb, pumpkin, spinach, endive, green beans, chicory, turning, breakage, pepper, knees.
Who is contraindicated in the ducan diet?
Like any restriction of power, Ducan's diet has contraindications.
You should certainly not observe the diet of Pierre Dukan, if you suffer from hypertension, kidney disease or gastrointestinal tract, atherosclerosis.In any case, before you start a diet, consult a doctor.It is unlikely that you read friends with Ducan's diet if you adhere to a strict vegetarian diet.
It is best to give up a diet if you tend to depression, allergies or diabetes, menstrual irregularities.
What if you broke the diet?
If you have violated the recommendations of Pierre Dukan, try to make the next two days purely protein and limit the consumption of salt.Make sure to follow the consumption diet (about 2 liters of water per day) to avoid retention of liquids in the body.Don't worry!Make sure you can sleep enough and walk in the fresh air.
What are the risks of Ducan's diet?
Diet Pierre Dukan failed to avoid criticism.Like other protein diets, he, according to some doctors, may increase the risk of heart, hepatic and renal disease, disturbing metabolism, increasing cholesterol.Ducan's diet several times appeared in the odds as one of the most dangerous.We remind you: before deciding to observe the diet of Duukan, consult your doctor!