For several decades, Ducan's diet has been one of the most popular in the world.It all started with the fact that in the mid -70s, the French doctor Pierre Dukan diagnosed the next patient who went to him.At that time, this disease was treated with the use of low products in heats in very modest quantities.Ducan decided to develop a fundamentally different energy system that not only helped people get rid of excess weight without a constant feeling of hunger, but in the future to maintain a good figure effortlessly.
Pierre Ducan worked in his system for several decades, constantly improving it.In 2000, he published the book "He did not listen to Lost Weight", which immediately became a sales success, was translated into dozens of languages and published in forty countries.Ducan's diet is often called ketogenic diet.Its principle is that carbohydrates are excluded from the diet, so the human body is forced to spend accumulated fat, extracting energy from them.However, first, the liver glycogen reserves are exhausted and only then the process of liberation of ketone bodies begins, a ketosis expressed the adaptive reaction of the body formed during evolution.
Ducan's diet is safe and effective only for people with a healthy pancreas.
Ducan diet stages
The ketogenic diet consists of four stages (sometimes, instead of the word, the adherents of the diet use the word "phase").The first two are intended to reduce body weight due to fat burning and the latter to stabilize weight and maintain the result.
Stage No. 1. Attack
At this stage, the first results of weight loss are achieved.More than seventy types of protein products help launch the process.
Stage number 2. alternation.
28 vegetables are added to meat products, and the diet is now based on the alternation of vegetable days of proteins and proteins.
Stage No. 3. Fixation.
The stage is aimed at weight stabilization.Products with high energy value are gradually added to the diet.Avoid the effect when the discarded kilograms return and bring "friends" with them, the days of protein help.
Stage No. 4. Stabilization.
This stage in people who wish to save a thin figure obtained with Dukan's diet should extend throughout life.It implies compliance with only three simple rules:
- The use of three tablespoons of oat bran every day.
- At least twenty minutes walk and refuse to use elevators.
- The need to organize protein days once a week.
The basic principles of the diet
A decrease in the number of calories for a good result will never lead!- Then the author of the diet himself repeatedly claimed.He explained his point of view because of the fact that as soon as a person returns to normal nutrition, the weight returns again.That is why Ducan developed a diet when the body first burns excess adipose tissue, and then stops accumulating it completely.
Hunger does not threaten you.This principle especially likes those who managed to experiment with small portions in other diets.Pierre Ducan prohibits limiting in the amount of products.
The choice is huge.Even the most sophisticated gourmet will find in the list of allowed products what is perfect for him.If you decide to try this diet, then there should always be a table of what you can eat.These are one hundred products, of which 72 belong to the category of proteins and 28 plants.And which of them choosing and how often they are, you decide.
Total disassembly.Before starting a diet, it is recommended to get rid of all products that are not included in the list of allowed.Remove the sugar, buns and sweets out of sight, throw cereals and pasta, clean the harmful mayonnaise refrigerator, sauces and sauces, forget the cheese and sausages, of which there is no benefit.If the forbidden does not meet the eyes, and that is so desired, "sweets", then sitting on this diet will be much easier.
It is required saved.It is unlikely that there is a person who eats a beat with pleasure.But, unfortunately, you cannot do without this product.The oat bran must be in the menu daily, because they:
- It helps to feel the feeling of satiety faster;
- Clean the intestines of toxins;
- It helps eliminate food remains.
The movement is life!Do not worry, you don't have to sweat in the gym for hours with Ducan's diet, torture yourself with opaque swimming along the pool path or throw your foot behind the ear in the yoga.Physical activity in the method described to lose weight is very, very moderate, but mandatory.Daily 20 -minute walks will accelerate the metabolism, it will make fat divided faster, keep the muscles in good shape.If you feel that this time is not enough for you, you can gradually increase the duration.It is important that physical activity brings joy.During the third stage of the diet, you can add morning exercises or a slight set of exercises for the most "problems" areas of the body.
Vitamins are necessary.To reduce stress to change the diet and a little support to the body, you must regularly take vitamins.Since in the attack stage, vegetables and fruits are completely excluded, it is time to start drinking a multivitamin complex, but strictly observes the dose indicated in the package.
The advantages and disadvantages of Dukan's diet
Defects:
Dukan's diet is contraindicated in people with gastritis, ulcer and other stomach diseases.
- In the first days of the diet, people generally feel a collapse.Fatigue is not a body reaction to a scarce diet and greater physical activity, since all this is not provided by the diet.Apathy and lack of will once again rise from the couch: the psychological manifestations of purely physiological processes: the number of ketone bodies increased in the body, the number of vitamins decreased.
- If he does not like to cook, then a limited number of products and an almost complete absence of additives will make him think about the need for a diet, or maybe he will even get away from it.
- The choice of allowed products for people with allergies or individual intolerance can become a problem, so before starting a diet it is better to consult a doctor.
- If you are a sweet tooth, then the decision to abandon such favorite desserts can lead you to depression.But this is nothing more than a brain trick.It is important to configure the fact that it abandons the sweets and after reaching your perfect weight, sometimes it can still be mimicated with a small amount of ice cream or chocolate.
Advantages:
- You choose your favorite products from the list of tools, decide when and in what amount are.
- Ducan's diet is always a guaranteed result if it is possible to meet all rules and requirements and exclude breakdowns.
- Fast and solid results in the first "attack" stage.
- The diet is easy to observe both at home and at work.Even an abundant buffet in the complex will please a considerable amount of allowed dishes.
Attack stage: menu for a week
The most difficult in the physiological and psychological sense is the first stage of the diet: the stage of the attack, whose duration is not more than ten days, if there is a lot of excess weight and no more than five days for those who need to lose only a few kilograms.
Profitable products:
- Meat (beef, rider, rabbit);
- Spoxes (language, heart, liver, kidneys);
- fish (boiled, stew, smoked and canned fish without oil);
- seafood (without limiting species);
- ham (with a fat content of no more than 4 percent);
- skinless poultry meat (exception - goose and duck);
- Eggs (proteins can be eaten without restrictions, yolks, only in a small amount, especially if the high level of blood cholesterol);
- Dairy products (low fat, milk, yogurts without pieces of fruit, kefir, fermented baked milk);
- Oatmeal in the amount of a tablespoon and a half (they can be added to the yogurt or cooking cakes);
- at least 1.5 liters of clean water per day;
- Tea, coffee (natural, soluble, chicory coffee drinks), herbal decoctions, carbonated water of the lite category;
- Spices and condiments (salt in moderate quantities, tomato paste, onions, garlic, basil, coriander, dill, parsley).
If you do not want to find some new dishes and look for recipes, use the chapter menu below for a week.
Monday
- Breakfast: Omete of three eggs with the addition of milk.
- Lunch: chicken soup puree, mint tea with a oat bran cake.
- Snack: Kefir, lemon cake.
- Dinner: baked in the mask of the oven, kefir.
Tuesday
- Breakfast: milk pumps made of oat bran, coffee cup.
- Lunch: beaten meat, tea with chamomile.
- Spindle: boiled seafood.
- Dinner: baked in the pieces of the turkey oven, yogurt.
Wednesday
- Breakfast: boiled eggs with vegetables, cup of coffee.
- Lunch: steam chop chops, bran cakes, green tea.
- Snack: cheese cakes prepared in the oven.
- Dinner: A roll from an omelet in which red fish is wrapped.
Thursday
- Breakfast: a sandwich (a savings cut + ham), a coffee drink.
- Lunch: ears, boiled eggs with onions, ginger tea.
- Snack: shake with a sugar substitute, poured with lemon juice.
- Dinner: Fish baked in the manga, a decoction of rose fruits.
Friday
- Breakfast: meat chips, black tea.
- Lunch: baked in aluminum chicken, green tea.
- Snack: Bran pancakes, Kefir.
- Dinner: fish salad, mint tea.
Saturday
- Breakfast: eggs with meat or ham, coffee cup.
- Lunch: meat steak, black tea with lemon.
- Split: oatmeal, flavored yogurt.
- Dinner: tortilla with onions and shellfish, green tea.
Sunday
- Breakfast: boiled eggs with vegetables and garlic, coffee cup.
- Lunch: Guisada chicken breast in tomato paste, tea with chamomile.
- Snack: oatmeal with the addition of Vanillina.
- Dinner: assorted fish, kefir.
Cooking recipes for an attack stage
Fragrant mackel baked in the oven
You will need to prepare this dish:
- Mackerel carcón;
- lemon;
- Green (parsley, dill, coriander);
- salt;
- black pepper;
- Baking foil.
Wash the horse under a stream of water, separate your head, clean the inside housing, rinse once again under the tap, place a paper napkin to remove excess water.After a few minutes, start the fish abdomen with vegetables, sprinkle inside and outside with lemon juice.Add salt and pepper to taste.Wrap the mackerel in the sheet so that there are no cracks of which the juice can flow.Place the product in the preheated oven at 180 degrees and prepare for 20-25 minutes.
A simple recipe for cheese cakes
Necessary ingredients:
- 1 low fatty cottage cheese;
- 1 chicken egg;
- 4 tablespoons of water;
- 2 tablespoons of linen seeds;
- 2 tablespoons of corn starch;
- decrono;
- vanillin;
- A pinch of salt.
Using a blender or coffee grinder, cut the linen seeds to get flour.Mix all ingredients.From the resulting homogeneous mass, they form cheese cakes.Put them in baking molds or in aluminum foil in a baking sheet.Pre -lubricate the molds or frustrate with a small amount of vegetable oil.Put in the oven for 20 minutes at a temperature of 190 degrees.Hot cheese cakes with yogurt or sour cream in fat are especially delicious.