Of all the well -known power systems, Ducan's diet is perhaps one of the most remarkable.
On the one hand, the popularity of this diet is the result of good marketing and advertising."Five million Frenchmen cannot be wrong!"- says the slogan on the books of the doctor.On the other hand, Dr. Ducan's diet really deserves close attention due to high efficiency and real care of the patient.
Especially bribes concern for the long -term results of the result and the stability of the weight achieved as a result of compliance with the diet.
Dyukan's diet.Stage 1 - attack
Ducan’s diet always begins at this stage, regardless of the duration and number of extra pounds.Dr. Ducan himself calls this a stage of pure proteins.
A feature of the “Attack” stage is the use of exclusively protein products from the list.At this stage, only such products as low -fat meat, poultry, fish, eggs, low -fat dairy products can be consumed.All these products can be abundantly sprinkled with spices and spices, use lemon juice, onions, asparagus, vinegar, caraway seeds, garlic, parsley, aromatic herbs, mustard.You can salt food only in the most minimal quantities.If you are predisposed to edema, it is better to completely abandon salt.
The duration of the first stage of Dukan’s diet is usually from 2 to 7 days.In extreme cases, up to 10 days.
Another important feature of the “Attack” stage is that any number of products can eat and as often as you want.That is, there is no restriction on the volume of food and the frequency of the meal.You can eat literally "to the dump."
List of products for the stage "Attack"
- Low -fat meat: beef, veal, horseman.(Pork and lamb are prohibited).
- Offal: beef liver, calf liver, poultry liver, tongue.
- Fish: fatty varieties with bluish skin (sardins, mackerel, tuna, salmon), white low -fat fish (hek, cod, kefal, pike perch, trout, prayer, crucian carp, som, ramp, hutlka, merclang, etc.), smoked fish (not higher than 10%), canned fish (without adding oil), crab rods.
- Seafood: shrimp, crabs, crayfish, lobsters, lobster, oysters, mussels, sea scallops, etc.
- Poultry and rabbit: all kinds of poultry, with the exception of ducks and geese (due to oily skin), chicken (especially white meat), turkey, quail, guinea fowls, pigeons, pheasants, partridges, rabbit.
- Lent War: any sausage and ham with fat content below 4% (chicken, turkey).
- Eggs: any.The use of a large amount of egg yolks (no more than 2 per day) should be avoided.If you have an increased cholesterol content in the blood, it is recommended to use no more than 3-4 egg yolks per week.There are no restrictions on egg proteins.
- Dairy products of low (0%) fat content: yogurt, cheese, milk, cottage cheese.Focused dairy products and products with artificial sweeteners (yogurts) are acceptable.
Please note that Dr. Dukan does not refer to protein products.
Methods of cooking products for the "Attack" stage
A fry without adding fat and oils, baking in the oven, frying on fire, cooking, baking in foil, steaming.
Menu for every day
An approximate menu for every day at the “Attack” stage allows you to avoid difficulties at the very beginning, when it is difficult to understand what is and how it is and which products can be mixed.It offers breakfast, lunch and afternoon snack, make standard and the same for every day.This will allow you not to rack your head with a variety of recipes.
Breakfast
- coffee or tea with sucrotor;100-200 g. Yogurt or skim cottage cheese;
- 1 piece of turkey, chicken, ham or boiled eggs;Or a tortilla from bran (see below).
Lunch (at 10-11 hours, if you want to eat)
- 100-200 g. Yogurt or 100 g. Cottage cheese
Afternoon snack (at 16 o’clock, if you want to eat)
- 100-200 g. Yogurt or 1-2 pieces of turkey, chicken
Lunch and dinner are proposed to make different and very diverse.
The use of bran
Sharbi can be added to drinks and yogurts.And you can make a cake from them according to a special recipe.
- Mix 1.5 tablespoons of bran with a 1.5 tablespoon of liquid curd (can be with yogurt) in a small bowl.
- Add the protein of one egg or a whole egg.Mix everything thoroughly.
- Put the resulting mass on a Teflon pan, greased with a drop of vegetable oil and fry on both sides for 2-3 minutes.
Such a cake can be stored in the refrigerator (in a plastic bag).It is well suited for a snack and for the preparation of a sandwich with fish, meat, etc.
The cake can be made sweet if you add a slightly artificial sweetener to the dough.
Duration of the stage "Attack"
If you need to lose less than 6 to 10 kg, 3 days are considered optimal duration.
If you need to lose less than 5 kg, 1 day is enough.
If you need to get rid of more than 10 kg, the duration of the first stage of the diet should be at least 4-7 days.Sometimes it is prolonged up to 10 days, if extra pounds are more than 20.
Stage 2 - alternation
At this stage of the diet, it is allowed to use a wide list of vegetables.But this is done according to special schemes.
Scheme 5/5
Five days you eat only protein products from the Attack stage.And the next five days - with the same products with the addition of allowed vegetables.
Scheme 1/1
One day you need to eat only protein products from the Attack stage.And the next day is protein products with the addition of allowed vegetables.
Dr. Dukan considers the 1/1 scheme much more comfortable for patients.
Be sure to include 2 tablespoons of oat bran on protein and protein and vegetable days.
Allowed and prohibited vegetables
They are allowed: tomatoes, radishes, cucumbers, spinach, asparagus, onions, asparagus beans, cabbage, mushrooms, celery, dill, leaf salads, endors, zucchini, eggplant, pepper.As well as beets and carrots (in limited quantities).
You should not use: potatoes, rice, corn, peas, beans, lentils, beans, avocados, artichokes, goat findings.
Stage 3 - fixing
This stage of Ducan's diet begins when you have already reached the desired weight.And here a dangerous trap awaits you.The result is necessarily stabilized.And in no case should you return to your old food habits!This in a matter of days will lead to a set of kilograms lost with such difficulty.Moreover, these kilograms will return with a margin.
Dr. Ducan emphasizes that the result should be fixed immediately, since getting the same effect from the diet, and then keep it in the second or the third time it will be much more difficult.There are serious psychological and physiological reasons for this.
The main rule of the third stage of Dukan's diet
Each lost kilogram must be fixed for 10 days.Thus, if you have lost 10 extra kilograms thanks to Ducan’s diet, you must adhere to the rules of the third stage for at least 100 days.
What products can eat at the stage of "consolidation"
- All protein products of the Stage "Attack"
- All products and vegetables of the stage "Alternation"
- 1 portion of fruits per day (except for bananas, grapes and cherries)
- 2 slices of whole grain bread per day
- At least 2 liters of water per day, including all drinks
- No more than 40g cheese per day
- 2 portions of starch -containing products per week
- Allowed a hamst of lamb and hot pork
- 2 tablespoons of oat bran are required
- Twice a week you can arrange a festive dinner (see below)
Once a week, a day is always held on protein products.Dr. Ducan insists that it is Thursday.
Menu for the stage "consolidation"
You can eat all the above products every day.But once a week it is necessary to strictly adhere to a protein diet.On this day, you need to eat only allowed protein dishes.
Stage 4 - Stabilization
This is the most important in the long run the stage of Ducan's diet.It is he who ensures the preservation of the weight achieved for life.
The rules of the stabilization stage are very easy to use, but mandatory.
- You need to eat exactly the same as in the third stage.
- Once a week you need to arrange a protein day.
- Continue to drink at least 1.5 liters of water per day.
- Every day you need to take 3 tablespoons of oat bran in any form.
- By physical activity, the doctor recommends the refusal of the element of the elevator and walk at least 20 minutes a day.
These rules must be held all your life if you want to keep weight normally and not gain extra pounds.
The pluses of diet Ducan
Dr. Dukan's diet has a lot of advantages.Here are the most strengths of this diet:
- No need to count calories.There is no need to weigh each piece of food and carefully monitor the calorie content.
- High -quality and healthy set of products.
- Accounting for the psychology of the patient. Dukan's diet includes everything: a quick inspirational start, periodic changes in the diet, the stage of consolidation and stabilization of the results of weight loss.And at each stage, Dr. Dukan gives clear and executable instructions.A person who really decided to lose weight is quite easily coping with these requirements.
- The presence of different stages with different goals.Ducan's diet includes four stages, which are significantly different in targets and content.The division of the diet into stages greatly helps the psychological adaptation of the patient.The process of restrictions in nutrition is much easier when there are indicated stages and terms.
- Long -term concern for the results, the stage of weight stabilization.
- A mass of high -quality and delicious recipes.
- Reasonable determination of the final weight for each patient.
- Accounting such as physique and personal history of a person.Dukan’s diet does not accept the common and very simplified formulas for determining the normal weight for a given person.Here you will not find the formula “growth minus STO”, body weight index, etc.
The disadvantages of the diet of Ducan
Despite many very positive points, Dr. Ducan's diet has a number of serious disadvantages and flaws.Here are the main disadvantages:
- Orientation exclusively to the arrow of the scales.On the one hand, changes in weight in the direction of decrease cannot but delight a person exhausted by many years of struggle with extra pounds.On the other hand, you need to understand the difference between the weight and composition of the body.The body should not just reduce weight, but change its composition, reducing the content of fat and increasing the content of muscles and water.This is the only right path that allows you to maintain health and blooming appearance.
- Intolerance to some stages by many people, especially the “attack” stage.
- Too high rate of weight loss.The diet of Dr. Dukan is arranged so that the patient from the very first days see its results.This is greater, as patients immediately see the results on the scales.It greatly motivates.However, it is important to understand that what they consider to be a useful effect is actually an acute stress reaction of the body.The body begins to lose water intensively.And not only the subcutaneous, from which people tend to swelling and women in the period before menstruation suffer.But also water from muscle tissue.And this is a direct harm to health.
- Dehydration and catastrophic loss of muscle mass. In practice, this turns into a quick loss of muscle mass and tone.As a result, human physical capabilities are reduced, posture disorders occur, etc.
- Recommendations accept the sweetener.The artificial sweetener, according to many nutritionists, is harmful to health.
Medical restrictions
A brief list of medical contraindications for Ducan's diet.
- Diseases of the cardiovascular system
- Kidney disease
- Pathology of the liver
- Increased blood pressure, hypertension
- Diseases of bones, spine, joints
- Diseases associated with the reproductive system
- Diabetes
- Teenage and elderly age
- Pregnancy and period of breastfeeding
- The presence of allergies
- Problems with the gastrointestinal tract
And this is by no means all contraindications.Before using Ducan's diet, be sure to consult a doctor.
Negative moments in the process of passing Ducan diet
Despite the rainbow descriptions of the process in the books of the doctor, there are a number of unpleasant moments that you may encounter in the process of passing Ducan's diet.
The low content of carbohydrates in food or their complete absence leads to a number of negative phenomena.
- the growth of ketone bodies in the blood, which can lead to ketone poisoning
- Without carbohydrates in the diet, a sharp dehydration of the body, especially muscle tissue occurs, occurs
- the body quickly switches to nutrition with its own tissues, especially the muscle
- Against the background of carbohydrate deficiency, depression and breakdowns may begin
Singing the skin at the waist, on the hands and hips of some patients
People who have passed Ducan’s diet are often addressed to me as a coach completely or partially.The main problems that they face are sagging skin at the waist and in other places.In addition to other negative consequences associated with a sharp decrease in muscle mass.
I believe that this is a serious flaw of the diet of Dr. Dukan.Too fast weight loss is the main reason for sagging skin.Despite the fact that Dr. Dukan himself claims that the skin will return to normal sooner or later, it’s not enough to live with such an apron on his stomach ...
To avoid such a trouble, you need to go through a special test before the diet.
The diet of Dr. Dukan is worth the time spent on her.However, be sure to make sure that you have no contraindications.
Be healthy!And if you decide to use Dukan’s diet, do it for conscience and bring the matter to the victorious end to the first entry.