The famous energy system developed by a French nutritionist Pierre Dukan has become one of the most popular diets in the world.The essence of Ducan's diet is a sudden decrease in carbohydrates, which causes the body to actively spend calories.
The essence of Ducan's diet
The advantage of Pierre Dukan's diet for others is that he does not order calories and keep the diet.Dukan does not even limit his meal time.The most important thing is to withstand four stages of the diet.For two initial weight loss, the final recording and the smooth exit of the diet are performed.
Mandatory element - involvement of oat bran into the diet that creates a sense of saturation and promotes metabolism.Dr. Ducan also recommends that it be considered that it is given 20-30 minutes a day, the usual walk.
Stages of Ducan's diet
1st attack
At this stage, the body quickly gets rid of the extra pounds.It is recognized that the attack is the most difficult time, and the following sections are much easier to resist.The essence of the attack is not starvation: it exists, but a strictly defined product set that distinguishes high protein content, which allows the energy to lose weight without loss of muscle mass.
The stage lasts 2-7 days.The list of authorized products has more than 70 elements and do not forget Bran!
2. Alternation
At this stage, carbohydrates are added to the menu.But that doesn't mean it's time to celebrate the victory with your favorite cakes.Pierre Dukan recommends carbohydrates from vegetables: to eat outside the starch content.
The alternation suggests that they replace each other for pure protein and protein-breaking days.The duration of the stage is calculated with the formula: 7 days per kilogram.
3. Fixing
A very important stage that avoids the return of lost kilograms.The menu must gradually expand, but observe a purely weekly protein day.Multiply the number of lost kilograms by ten - so many consolidations.
4. Stabilization
You can finally return to the usual menu.There are only three restrictions: a pure protein day once a week, 20 minutes of physical activity and three tablespoons of oats per day.According to Pierre Dukan, following life throughout life, it will ensure the return of lost weight throughout life.
Ducan diet recipes
Attack: bread in Dukan
150 g soft curd
2 -3 eggs
4 tablespoons
4 tablespoons gluten
1 tablespoon of oil
1 teaspoon of baking powder
Mix all ingredients, form a bread and bake in the oven until cooked at 180 degrees.
Alternation: spicy eggplant salad
2 - 3 eggplants
1 red onion
400 -500 g tomatoes
A bunch of parsley
2 tablespoons apple cider vinegar
0.5 teaspoons of salt
1 tablespoon of sugar substitute
Garlic
1 tablespoon of vegetable oil
Black pepper
The eggplant is pierced with the fork in several places and bake entirely in the oven for 180 degrees 30 and minus 40 minutes.
Cut the onion into half rings, add a sucrotor, salt and apple vinegar.Pour a glass of boiling water and let it be immersed in this marinade.
When the eggplant is ready, clean the skin and cut them with large cubes.Add the chopped tomatoes and finely chopped parsley.
The water is emptied from the onion and added to the salad.The salad is seasoned with a tablespoon of vegetable oil.
Pure protein day: stuffed squid
6 carnivorous body squid
1 onion
4 boiled eggs
8 crab rods
100 g Champignons
salt, pepper to taste
Rotate the mushrooms and onions until cooked, add into a bowl, add chopped sticks and eggs.Salt, pepper, mix everything.Fill the cleaned and washed squids with the resulting minced meat and secure the edges with toothpicks.
We lay in the shape, pour milk into which we add salt, pepper, dill.Milk must be half tight squid.Place the form in the oven, preheated to 180 degrees for 10 minutes.Then turn the squid and send it to the oven for another 10 minutes.
A sign of the approved product of Ducan diet
Meat:
Beef fillet, beef tongue, beef cutting, steak, rabbit, toy, calf liver, calf buds, stroke, low oily ham without skin, basturma.
Bird:
Chicken, Turkey, Cesard, ham from Turkey, chicken ham, quail, chicken liver.
Fish:
Cod, hek, palatus, dorada, kefal, FLOUNDER, Sea perch, selection, show, salmon, cancer, tuna, mackerel, sardines, slope, burr, carp, sturgeon, sprat, trout, catfish.
Seafood:
Squids, cancer, trumpet, seafood, shrimp, lobster, karakakitsa, sea snail, mussel, sea hedgehog, shells.
Plant protein:
Oat bran, tofu.
Dairy products:
Small curd, low greasy yogurt sugar, low greasy milk, low fatty melted cheese, without kefir.
Egg:
Chicken, quail.
Vegetables (from the alternation phase):
Cucumbers, tomatoes, radish, eggplant, artichoke, salad, carrots, onions, onions, kolrabi, cabbage, zucchini, broccoli, Brussels cabbage, rhubarb, pumpkin, endive, green beans, chicory, spape, soy, mushroom.
Who is contraindicated in Ducan's diet?
Like all forces limits, Ducan's diet has contraindications.
It should not be observed by Pierre Dukan's diet if he has hypertension, kidney disease or stomach tract, atherosclerosis.In any case, seek medical attention before starting your diet.It is unlikely to be friends with Ducan's diet if you follow a strict vegetarian diet.
It is better to give up your diet if you are prone to depression, allergies or diabetes, menstrual irregularities.
What to do if you broke the diet?
If you have offended Pierre Dukan's recommendations, try to make the next two days pure protein and limit salt consumption.Be sure to follow the drinking system (2 liters of water per day) to avoid the body with restraint.Don't worry!Make sure you have enough to sleep and walk better in the fresh air.
What risks do Ducan's diet?
Diet Pierre Dukan could not avoid criticism.Like other protein diets, some doctors say it increases the risk of cardiac, liver and kidney disease, may interfere with metabolism, and increase cholesterol.Ducan's diet is once again one of the most dangerous.We remind you: Before you decide to observe Duukan's diet, consult your doctor!