The nutritionist's surname was the name of the household: "I sit on the Dukan", at least one of our friends or ourselves said such words.No wonder Pierre Ducan has been studying (and continuing to study) the food habits of his patients for 25 years and developed the author's weight loss methodology.After publishing the book "I can't lose weight", not only his patients talked about him, but to anyone who became slimmer.And we'll be honest, almost everything.With a systematic and understandable approach, more than 500 prescriptions, the doctor's diet has become popular thanks to your individual interactive online coaching program.The bottom line is that at any time the nutritionists (including Dukan) support you, I correct the program from night order to refrigerator.
The stages of dietary
Unlike many cunning diets, where grams and calories should be taken into account, choose food by color, frozen with a fork, exactly 17.59, or proteins from carbohydrates, Pierre Ducan shared the entire process of achieving and preserving the desired weight in 4 stages.The two initials are intended to lose the extra pound, the following two - to record the result.An important detail is the daily consumption of oat bran.They swell, causing a sense of saturation, and accelerating metabolism.
Attack: Fast weight loss. Ducan categorically opposes starving.Therefore, even in the most difficult period, it is possible to choose from 72 products.Each is rich in proteins that stimulate the weight loss process.In fact, the fat burns and the muscles remain intact.
Duration: 2 - 7 days
Weight Loss: 1.5 - 4 kg
The amount of oat bran is 1.5 tablespoons.l.
Physical activity: 20 minutes.daily
The alternation: gradually achieve the right weight. The weight loss process slows down slightly but does not stop.They add 28 types of vegetables to proteins.Ducan recommends to eat, alternately pure protein days (BB) and protein-vegetable (BO).
Duration: 7 days for each extra kilogram
Weight Loss: On average 1 kg per week
Oat bran number: 2 tablespoons.l.
Physical activity: 30 minutes.daily
Consolidation: Addiction of the new food system to avoid the effect of yo-yo. He reached the goal, but the body wants to return the lost kilograms.You need this stage to stay in the winners.Gradually return the other products (flour, fruit, cheese) to the menu and do not deny the festive holidays.In order to ensure sharp fluctuations, Dukan will be purely protein on Thursday.
Duration: 10 days for all lost kilograms
The amount of oat bran is 2.5 tablespoons.l.
Physical activity: 25 minutes.daily
Stabilization: We eat what we want, but we follow the three rules. Finally, you can afford everything, but you need it throughout your life: 1. Every Thursday there are only proteins.2. Denial of the elevator and walk every day for 20 minutes.3. Three tablespoons of oat bran daily.
Duration: Throughout your life
Oat bran number: 3 tablespoons.l.
Physical activity: 20 minutes.daily
As you have noticed, Ducan pays not only nutrition but also physical effort, but very release.Hiking between 20-30 minutes a day - without failure.Other types of cardio loads remain at your discretion.
100 authorized products
The list of permissible products according to the Ducan method, depending on the stage, has 72-100 products.There is no such happiness in the diet.72 Product protein containing lean meat, poultry and fish, seafood, chicken eggs, dairy products with 0% fat additives and sweeteners, and vegetable proteins (tofu or oat bran).In the second stage, we add 28 types of vegetables: zucchini, artichoke, eggplant, any cabbage, green beans, carrots, cucumbers, tomatoes, radish, beet, spinach, pumpkin, etc.Mushrooms and soy.
Contraindications
Ducan's diet, hypertension, gastrointestinal diseases and kidney, atherosclerosis, strict vegetarian, children and adolescence are among the unconditional contraindications.Caution should be treated with diabetes, depressed allergies and people whose work is associated with increased concentrations (drivers, doctors).Women with pregnancy are expecting a child or breastfeeding, and you can observe Ducan's diet if you are based on the third stage, exclude Thursday protein and add a portion of fruit/berry to the daily menu.
If you have fallen
If you have violated the program (which is not excluded on the eve of the New Year's Marathon), do the following: dedicate a few days (no more) to proteins;Increase water consumption to 2 liters daily and limit the consumption of salt so that the liquid does not delay the body;Sleep more;Walk an hour a day.
Criticism
Pierre Dukan's diet is often criticized, especially the workshop colleagues.So nutrition expert Jean-Michelle Cohen convinced the court that a protein-containing diet could cause heart disease and breast disease.Now the opponent has to pay more than a few thousand dollars to Cohen.The author of the book "Bible of Literation", Zhenny de Jonkier, is the only advantage of the Dukan system.Another nutritionist, Katrin Lefevr, is sure that the predominance of proteins, especially during the attack, will not be handed over without the consequences of the kidneys.The Dietetics Association put Ducan's diet in the first list of the worst diet.According to experts (nutritional health security agency, environment and workforce), such a diet may violate metabolism, cholesterol, which results in cardiovascular complications, kidney problems and rectum.Therefore, we remind you that before you put the weight in your diet, consult a skilled specialist.