Dukan's diet: the benefits of the menu and the minuses of a limited diet
The Ducane diet is intended to help those who despaired of getting rid of excess weight with the help of other techniques. The author of the diet, the famous French nutritionist Pierre Ducant, presented the main points of his system in the book "Je ne sais pas maigrir"( I do not know how to lose weight), which became the world best-seller. His advice has already been used by millions of people around the world. The famous couturier Karl Lagerfeld, according to his own reassurances, was able to regain youthful harmony precisely thanks to the nutrition of Ducant.
- The menu of the French dietician
- What is the Dukan diet
- The first phase of the diet: "Attack"
- The approximate menu of the day
- The second phase of the Dukan diet: "Cruise"
- The approximate menu of the day
- The third phase of the diet: "Fastening"
- Sample menuday
- The fourth phase: "Stabilization"
- Weight loss by Dyukan
- Weight loss by Dyukan
Realities of the menu f
rom the French nutritionist
What is the diet of Dukan
The basis of the diet are the productss with a high protein content, such as meat, fish, eggs. At the first stage they are consumed in unlimited quantities! It is the proteins that play the main role in the whole process: they contain a minimum of calories, they perfectly satisfy hunger, and for their assimilation requires the energy that the body produces by burning excess calories and fats. Bet on proteins and a sharp reduction in the diet of fats and carbohydrates, triggers in the body the process of ketosis, the essence of which is the active burning of surplus fatty tissue.
The diet consists of 4 phases: attack, cruise, anchoring and stabilization. The success of the whole program of weight loss is largely determined by the strictness of compliance with the first phase, which is allowed to use exclusively protein products of animal origin and low-fat dairy products. In the following stages, the diet can be expanded.
The first phase of the diet: "Attack"
"Attack" fat cells, triggering the process of splitting adipose tissue. The duration of the phase is determined on an individual basis, depending on the initial and desired weight, but it should not exceed 10 days!
The story of the loss of Marina Afrikantova by 25 kg: "For some time I was sitting on kefir and apples, on the Kremlin diet, on the vaunted Dukan diet, then ate some vegetables for a week, tried to exclude carbohydrates in general, but the effect of such diets was very short-lived. "
Calculation of the duration of the "Attacks" phase:
?at excess weight less than 10 kg - no more than three days;
?at excess from 10 to 20 kg - from 3 to 5 days;
?at excess from 20 to 30 kg - from 5 to 7 days;
?with a surplus of 30 kg or more - according to the state of health from 7 to 10 days, but no more.
Rules for the first phase:
- Only proteins are allowed: meat, fish, skimmed dairy products.
- In a day should drink at least one and a half liters of water.
- The amount of food consumed and the time taken are unlimited.
- From the diet should be excluded boiled veal and beef, rabbit, goose and duck, pork and lamb. These types of meat can be consumed in fried form, but they must be fried without oil and fat.
- Preferably, there are turkey and chicken meat( previously removed peel), beef liver and chicken liver, kidneys, horsemeat, lean ham, veal or beef tongue, any seafood, any fish( boiled, cooked on a grill or steamed).
- You can eat up to two eggs a day. With an increased level of cholesterol, it is desirable to reduce the amount of yolks to 3-4 per week, but egg whites are allowed to eat without any restrictions.
- It is necessary to completely eliminate sugar and reduce consumption of table salt. You can use sugar substitutes, seasonings, spices, vinegar, onions, garlic, gherkins, mustard, lemon juice.
- Every day you should perform light physical exercises and spend 20 minutes walking in the fresh air.
Every day you need to eat a half tablespoons of oat bran. They have a beneficial effect on the work of the intestines, eliminating constipation, which often occurs with protein diets. In addition, oat bran gives a feeling of satiety and prevents the absorption of fat.
Side effects of
Dry mouth and bad breath may be observed, but this should not be alarming at all. This is even a positive indicator, indicating that the process is running and everything is going well.
Approximate menu of the day
Breakfast: omelette from low-fat milk, three yolks and spicy herbs, salted salmon, unsweetened tea or coffee.
Second breakfast: oat bran and natural yogurt.
Lunch: grilled seabass or beef steak, turkey or chicken, baked with garlic, lemon and rosemary.
Snack: boiled shrimp with turmeric and chili pepper.
Dinner: salmon steak, lamb roast on the grill, baked oysters, mussels and crabs, kefir low-fat.
The second phase of the Dukan diet: "Cruise"
The second phase is an alternation of two diets: pure protein days vary with days when meat, fish, skim milk products and eggs can be supplemented with an unlimited amount of vegetables.
Rules of the second phase
- In addition to the products allowed in the first stage, the ration should include raw, boiled or baked eggplants, tomatoes, zucchini, broccoli and other cabbage, asparagus, artichoke, spinach, radish, radish, pepper, green podbeans, chicory, celery, cucumbers, mushrooms, onions, pumpkin, sorrel, turnips, carrots, beets. Abstain from vegetables containing a large amount of starch: potatoes, grains, beans, peas, lentils, avocados.
- Daily consumption of oat bran should be brought to two tablespoons.
- Duration of walks should be increased to 30 minutes.
- We use water in the previous volumes: 1.5-2 liters per day.
- In the second phase, the Ducane diets are also acceptable:
1 tsp.non-fat cocoa;
2-3 drops of oil for frying;
3 tbsp.red or white wine;
2 tbsp.soy cream;
30 g cheese less than 6% fat content in dry weight;
1 teaspooncream 3-4% fat.
However, from this list you can choose no more than two acceptable products per day!
The duration of the second phase, like the first, is strictly individual and can last several months, until the desired result is achieved.
Rules for the alternation of protein and vegetable and pure protein days:
?If it is necessary to lose less than 10 kg, it is desirable to alternate 1/1: 1 day on pure proteins with 1 protein-vegetable day or 3/3.
?If you need to reset more than 10 kg, the most effective alternation is 5/5.
Sample day menu
Breakfast: scrambled eggs with bell pepper, tomatoes, onions and greens, low-fat curd, carrots and zucchini pancakes.
Second breakfast: poached egg with fresh herbs and spicy herbs.
Lunch: salad with tuna( tuna, steep egg, capers, green beans, green), seasoned with ground pepper, yogurt and lemon juice.
Snack: chicken breast with fresh vegetable salad.
Dinner: boiled beef tongue or jellied tongue with horseradish, tomatoes and aubergines on the grill, braised cabbage with dill and cumin.
The third phase of the diet: "Fastening"
We fix the achieved results and return to normal nutrition. The main task is to prevent the return of the former weight. The duration of the phase is determined by the number of kilograms dropped: for each lost kilogram of weight, 10 days of fixation are required.
Third phase rules
- The following products are allowed to be used:
products of the first phase;
vegetables of the second phase;
2 slices of bread per day;
one serving of fresh fruit per day, except grapes, sweet cherries and bananas;
2 portions of starch-containing products: rice, potatoes, corn, peas, beans, pasta;
40 grams of mature cheese.
- Twice a week, but not for two days in a row, you can arrange a "festive feast" when one of the meals( not the whole day!) Allows you to eat absolutely everything your heart desires.
- Once a week, without fail, we arrange a day of pure proteins.
- The number of daily consumed bran increases to 2.5 tablespoons.
Sample day menu
Breakfast: syrniki with cinnamon and apples, unsweetened tea or coffee.
Second breakfast: fruits and natural yoghurt.
Lunch: vegetable soup, turkey patties with fresh vegetable salad and greens.
Snack: cottage cheese casserole.
Dinner: spaghetti with seafood.
The fourth phase: "Stabilization"
At this stage there is a complete return to normal nutrition and weight stabilization. The duration of the last phase of the Ducane diet is not limited to a time frame and can last at least a lifetime.
Rules of the fourth phase
- One day a week we eat exclusively pure proteins.
- Daily eat at least three tablespoons of oat bran.
The advantages of losing weight by Dyukan
- The diet is easy to comply with at home, as well as at a party or when visiting a restaurant.
- Perfectly combined with a busy work schedule.
- Excess weight goes away without unaesthetic sagging of the skin and loss of muscle mass.
- During the first week, you can lose 4 to 5 kg, which is an excellent incentive to continue the business.
- There are no restrictions on the amount of food consumed and the time it is taken.
- Thanks to good saturation due to a large number of proteins, hunger will be reduced.
- The result is saved for a long period.
Weight loss by Dyukan
- When dieting in the body, appetite-suppressing ketone bodies are produced, which in the first few days can cause increased fatigue.
- Insufficient balance can cause deficiency of vitamins and trace elements, as well as fats, therefore it is recommended to supplement the diet with a complex of vitamins and a small amount of vegetable oil.
- The diet may not like or quickly bore those who do not like cooking.
By the secret of
Have you ever tried to get rid of excess weight? Judging by the fact that you read these lines - the victory was not on your side.
Painful diets did not bring the desired result, and going to the gym is uncomfortable and constantly lacks time? It's understandable, in the home-work-house mode, there simply is not enough nerves and forces to comply with the diet and exhausting workouts.
Therefore, we decided to recommend reading the interview of a girl who lost 25 kilograms per month without exhausting diets and stress. Read the interview & gt; & gt;