The family name of this nutritionist has become the name of the house: "I am sitting on the Dukan", at least one of our friends where we ourselves said such words.No wonder Pierre Ducan has been studying (and continues to study) the eating habits of his patients for 25 years and has developed the author's methodology for weight loss.After the release of the book "I cannot lose weight", not only have his patients talked about him, but also of all those who dream of becoming 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 individual online coaching program.The main thing is that at any time you will be supported by nutritionists (including Dukan himself), I correct the program, from night outings in the refrigerator.
Diet steps
Unlike many cunning diets, where grams and calories must be taken into account, choose food by color, freeze with a 17.59 mouth fork or reproach proteins from carbohydrates, Pierre Ducan has divided the entire process of making and preservation of the desired weight at 4 stages.Two initials target the loss of additional books, the following two - to fixing the result.An important detail is the daily consumption of oats.They swell, provoking a feeling of saturation, and accelerate the process of metabolism.
Attack: rapid weight loss. Ducan is categorically against famine.Therefore, even during the most difficult period, it is possible to choose from 72 products.All are rich in protein 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 quantity of oat sound: 1.5 tablespoons.L.
Physical activity: 20 min.per day
Alternation: progressive realization of good weight. The weight loss process slows down a bit, but does not stop.28 types of vegetables are added to proteins.Ducan recommends eating, alternating days of protein purely (BB) and protein vegetable (BO).
Duration: 7 days for each additional kilogram
Weight loss: an average of 1 kg per week
Number of oats: 2 tablespoons.L.
Physical activity: 30 min.per day
Consolidation: dependence on the new diet to avoid the Yo-Yo effect. You have reached the goal, but the body wants to return the lost kilograms.To stay in the winners, you need this step.Gradually return the rest of the products (flour, fruit, cheese) to the menu and do not even refuse festive holidays.To ensure with strong weight fluctuations, Dukan introduces a pure protein on Thursday.
Duration: 10 days for each lost kilogram
The quantity of oat sound: 2.5 tablespoons.L.
Physical activity: 25 min.per day
Stabilization: We eat what we want, but we follow the three rules. Finally, you can afford everything, but throughout life, it's necessary: 1. Every Thursday, there are only proteins.2. To refuse the elevator and walk every day for 20 minutes.3. DRIGHT Three tablespoons of his oats daily.
Duration: all his life
Number of oats: 3 tablespoons.L.
Physical activity: 20 min.per day
As you have noticed, Ducan pays not only to nutrition, but also to physical effort, however, very unrelated.Hike from 20 to 30 minutes a day - without fault.Other types of cardio loads remain at your discretion.
100 authorized products
The list of products authorized according to the Ducan method, according to the scene, has 72 to 100 products.There is not such happiness in any diet.72 Containing product proteins is lean meat, poultry and fish, seafood, chicken eggs, dairy products with a fat content of 0% without additives and edulcores and vegetable proteins (tofu or oat sound).In the second step, 28 types of vegetables are added: zucchini, artichokes, eggplant, all cabbage, green beans, carrots, cucumbers, tomatoes, radishes, beets, spinach, pumpkin, etc.Mushrooms and soybeans are also included.
Contraindication
Among the unconditional contraindications to Ducan's diet, hypertension, gastrointestinal diseases and kidneys, atherosclerosis, strict vegetarianism, children and adolescence are indicated.Caution must be treated with diabetes, allergies subject to depression and people whose work is associated with increased concentration (engines, doctors).Women who predict a pregnancy await a child or breastfeeding, you can observe the ducan diet, if you take the third step as a basis, exclude Thursday proteins and add part of the fruits / 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: devote a few days (no more) to proteins;Increase the consumption of water to 2 liters per day and limit the consumption of salt so that the liquid does not delay the body;Sleep more;Walk one hour a day.
Critical
Pierre Dukan's diet is often criticized, in particular, workshop colleagues.Thus, nutrition expert Jean-Michelle Cohen convinced the court that protein diets can cause heart disease and breast diseases.Now the opponent should pay Cohen more than 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 proteins, especially during the attack, will not spend without consequences for the kidneys.The Dietetics Association put the ducan regime first in the list of worst regimes.According to experts (the health security agency for nutrition, environment and work), such a regime can violate the metabolism process, cholesterol level, as a result of cardiovascular complications, kidney problems and rectum.Therefore, we remind you: before adjusting the weight with the diets, consult a qualified specialist.