The dietitian developed a Pierre Dukan diet for weight loss, which made his 40-year practice popular with both crowds and celebrities, such as Cambridge Princess and Jennifer Lopez. Ducan avoids a multi -or phase diet. In each stage, it should be used in the permissible products that contribute not only to weight loss but also to maintain the results achieved throughout life.
The dietary rules are ducan
The basis of Ducan's diet was the following principles:
The reduction of daily calorie content is useless.The doctor claims that a reduction in daily calorie content results in short -term results during a diet. Returning to the usual diet, the thrown weight returns immediately. According to Ducan, only products that do not accumulate in the menu should be used.
Limiting the number of products consumed is ineffective.Ducan's diet is a monodietal antipode. It can be used in the 100 menus enabled products in any amount to make you feel fully during the day.
Daily use of oat dandruff- Necessity. Pierre Dukan's statement that oat bran is fast saturated can remove toxins and toxins from the body. Every day, 1, 5-3 tablespoons of bran should be eaten with plenty of water.
You can't do without physical activity.Without physical activity, apart from the diet, you can reach the point where the weight stops. With physical effort, the body works differently. According to Ducan's diet, long walks should be done daily, it is advisable to do morning exercises, play sports several times a week or play fitness, and do not use the elevator.
According to the rules of Ducan's diet, 4 main sections should be observed:
Phase attack
Ducan dietary "attack" is the first and effective phase that provides tough restrictions in the menu. The main purpose is the fat burning in the body. This is done by consuming only minimal fat protein products.
Consuming protein items with a ducan diet contributes to rapid saturation, so the amount of a meal is reduced. The body spends more energy on digging protein than it gets, which results in excessive weight quickly. During the "attack" phase of Ducan's diet, there is a sharp weight loss, which is motivated by the doctor itself.
Before you observe Ducan's diet, it must be clearly defined"Attack" phase phase- This is determined on the basis of the extra pound number:Up to 5 kg = 3 days;Up to 10 kg = 4 days;Up to 15 kg = 5 days;Up to 20 kg = 6 days;Over 30 kg 7 days.
The following rules must be followed when following the "attack" of Dukan's diet:
The daily menu includes the use of 1, 5 oat bran, which is plenty of water. In addition to individual intolerance, the bran can replace the dandruff. Drink at least 1, 5 liters of purified water daily without gas. It is recommended to do breakfast exercises. During the diet, it is essential to hike in fresh air for at least 20 minutes a day.
Permissible products
Dyukan's Diet "Attack" - Authorized Products:
- Lenten meat: calf, rider, beef, pork (6% fat), rabbit;
- Bird (except duck and geese, consumed without skin): chicken, turkey, quail;
- Inner: kidneys, liver, tongue, lungs;
- Ham (up to 4% fat, consumed without skin);
- Pisces in any form: raw, fried, canned, fried, steamed;
- Seafood;
- Bath and chicken eggs: protein in unlimited quantities, 2 egg yolks daily;
- Low fat or minimal percentage of dairy products and dairy products;
- Natural yoghurts;
- Cancer sticks (up to 7 at a meal).
As additives in the "attack" phase of Ducan's diet, they allow:
- Olives, vegetable or non-rapeseed oil (1 stem daily);
- Lemon juice;
- Tomato compashed (2 tablespoons daily);
- Apple, soy, balmy vinegar;
- Herbs and spices: caraway seeds, thyme, rosemary;
- Onion;
- Baking powder in the preparation of pasta, gelatin and yeast containers;
- Cornshons like snack (2 daily);
- Sugar replacement.
It is recommended to observe Ducan's diet with herbal, black and green teas, berries decoction, tinctures, coffee, but during the day without sugar. The amount of salt used should be minimized.
Menu every day
Ducan Diet - Menu for each of the phase attack (breakfast, lunch, afternoon snack, dinner):Monday:
- Cottage cheese;
- Meat cramps with eggs;
- Kefir;
- Cooked chicken breast.
Tuesday:
- Omelette;
- Rabbit in tomato sauce;
- Kefir;
- Drado lemon with grilled sauce.
Wednesday:
- 2 hard cooked eggs;
- Beef steak with mustard;
- Milk;
- Seafood cocktails.
Thursday:
- Syrniki;
- Trout in the oven;
- Natural yogurt;
- Steamed turkey in cream sauce.
Friday:
- Cottage cheese pile;
- Tokfül;
- Soft egg;
- Tealons made of calf meat in the tomato sauce.
Saturday:
- Ham;
- Chicken soup;
- Kefir;
- The salmon baked in the oven.
Sunday:
- Hamlet with ham;
- Slightly salted herring;
- Milk;
- Move from beef.
The phase of alternation
According to Ducan's diet, the coveted result is reached in the "alternation" phase. This is the main stage of weight loss. Its duration is determined by the loss of overweight, that is, when the desired result is achieved, the "alternation" phase ends according to Ducan's diet. At this stage, in addition to protein products, the menu is also inserted in fiber -rich vegetables and herbs.
You can use authorized vegetables in both cheese and ready form. At this stage, however, they are allowed in the Ducan Diet menu, not every day. Only protein days (according to the "attack" phase) should alternate with the days when vegetables and herbs are allowed in the menu.
The alternation of protein days is mixedDucan's diet is determined by losing excess weight:Up to 10 kg = 1/1Up to 20 kg = 2/2From at least 30 kg = 5/5
According to Ducan's diet, the daily consumption of oatmeal corps should be increased to 2 tablespoons in the "alternation" section. Individual indications can be replaced with wheat or buckwheat that is cooked on the water. The use of 2 liters of purified water daily is increased. Physical activity should also be greater. According to Ducan's diet, the "alternation" phase should walk at least 30 minutes a day in the fresh air. Don't forget the morning exercises to quickly results in the result of weight loss.
What is possible, what cannot be eaten?
What to eat in the alternation phase according to the Ducan system:
- All protein products that are acceptable in the "attack" phase;
- All spices and additives in the menu of the "Attack" phase;
- Vegetables and greens: cucumbers, tomatoes, peppers, pumpkin, asparagus, spinach, parsley, salad, cabbage, radish, zucchini, eggplant, onion and acne, celery, patch bean, beet, carrots;
- 1 ugly apple daily;
- Mushroom.
An important shade of "alternation" of Ducan's diet phase is that the protein products allowed in the first stage can be arbitrarily mixed and only two types can be chosen daily.
In the "alternation" of Ducan's diet, the following products should be excluded from the menu:
- Fatty meat and poultry (duck, goose);
- Fatty dairy products and dairy products;
- Potatoes, peas, beans, corn, lens;
- Avocado, olives, olives;
- Cereals, pasta and bakery products (except 2 rye bread a day);
- Baking, sweet desserts, chocolate;
- Sugar;
- Mayonnaise.
The menu is day by day
The phase of alternation - menu on Ducan's diet (breakfast, lunch, afternoon snack, dinner):Monday:
- Omelette;
- Ear from trout;
- Milk;
- Rabbit sour cream.
Tuesday:
- Ovarian in French;
- Chicken Cream Cream;
- Cucumbers, tomatoes;
- Beef steak. White cabbage salad.
Wednesday:
- Cottage cheese. Apple;
- Seafood cocktails;
- Hard cooked eggs;
- Different from calfs.
Thursday:
- Buckwheat porridge;
- Tom yam soup with shrimp;
- Kefir;
- Turkey steamed with vegetables.
Friday:
- Natural yogurt;
- Steamed chicken breast;
- Ham;
- Slightly salted salmon.
Saturday:
- Cucumber rolls;
- Borsch meat;
- Natural yogurt;
- The mackerel filled with vegetables in the oven.
Sunday:
- Syrniki;
- Beef slice;
- Kefir;
- Hell soup.
Recording section
The phase of consolidation according to the Ducan systemThis is a gradual exit from the diet. At the same time, a person continues to run out, but not so intensely, about 400 grams per week. The duration of this phase must be calculated separately, depending on the discarded kilograms, based on the 1 kg of "consolidation" of the previously dropped weight. For example, for a person who lost 6 kg, the duration of the "consolidation" section should be 60 days.
The Ducan Diet Menu is expanded in the "consolidation" phase:
- They do not add sweet fruits, except banana, cherry and grapes. But the permissible daily part of authorized fruits should not exceed the size of the middle apple.
- Allows you to introduce 6% cheese into your diet.
- You can use potatoes, rice, dough, peas, beans and legumes twice a week in the menu.
- At this stage, the daily standard of oatmeal is 3 tablespoons with Ducan's diet. Gas-free purified water must be at least 1, 5-2 liters daily.
You need to pay attention to physical activity, participate in charging or fitness, long walks between 30-60 minutes a day.
One of the features of the "consolidating" ducan diet phase"Holidays"- These foods when you allow you to match absolutely everything the soul and the stomach you like. They are arranged once a week and only for one meal, such as lunch. In addition, Ducan's diet should be done once a week - a protein. That is, use only protein products in the menu according to the "attack" phase.
List of recommended products
Permissible dietary products Ducan in the consolidation phase:
- All protein products are allowed in the "attack" phase;
- All vegetables, additives and spices are allowed in the "consolidation" phase;
- Sour and sweet -acid fruits: orange, mandarin, grapefruit, apple, kiwi, pear;
- Berries: melon and watermelon 400 grams per day;
- Rice, potatoes, corn corn, peas, pasta, starch products twice a week;
- The cheese of 6% daily fat is 40 g daily;
- Honey - 3 teaspoons daily;
- 2 slices of bread.
Detailed menu
Dyukan Diet - Menu in the Consolidation Stage (Breakfast, Lunch, Afternoon Snack, Dinner):Monday:
- Oatmeal with honey;
- With chicken soup dough;
- Orange;
- Meat in French. Salad "vitamin".
Tuesday:
- Omlet with ham and cheese;
- Borsch meat;
- Mandarin, Kiwi;
- Pilaf with beef. Cucumbers, tomatoes, Bulgarian pepper.
Wednesday:
- Syrniki;
- Paelia seafood;
- Apple;
- Turkey, filled with plums in the oven.
Thursday:
- Curd with honey;
- Meat hodgepodge;
- Cucumbers, spinach;
- Mashed potatoes. Chicken liver. Carrot salad.
Friday:
- 2 hard cooked eggs;
- "Holiday" -all we wish for Ducan's diet;
- Kefir;
- Soup with "tom-yam" seafood.
Saturday:
- Natural yogurt;
- Seafood;
- Kefir;
- Chop bowed.
Sunday:
- Cottage cheese pile;
- Ears from the case;
- Grapefruit;
- Pasta with cheese and ham. Green.
Stabilization phase
The Ducan diet stabilization phase is the rules of food for food that must be followed throughout life in order to maintain weight loss results and do not obtain excessive weight in the future.
According to Ducan's diet, you should follow the 4 basic principles in the "stabilization" section:
- Use 3 tablespoons of oat limit and drink at least 1, 5-2 liters of non-sparkling water per day;
- Pay special attention to your physical activity: avoid the lifts, take daily walks for at least 30 minutes, do morning exercises, use the fitness;
- Once a week to organize the protein unloading day according to the "attack" phase;
- In their daily diet, they eat according to all products or "consolidation" phase. We recommend that you use fruits in the menu in the morning.
According to Ducan's diet, the "stabilization" phase is no longer a restriction but a lifestyle. Don't worry about the holidays when you want to enjoy culinary pleasures, because on this day you can afford a "holiday". On the day after the "abdomen", the "attack" must be settled to avoid excessive weight.
Permissible and prohibited products
Allowed products according to the Ducan system in the stabilization phase:
- Low fatty types of meat (beef, calf, rider, pork 6%, rabbit);
- Poultry meat: chicken, turkey (without skin);
- Fish species in any cooking variation;
- Low -functioning dairy products and dairy products;
- Seafood;
- SETTING;
- Lean ham without skin;
- Chicken and quail egg;
- All vegetables (potatoes and legumes are consumed up to twice a week in the menu);
- Fruits (except cherry, bananas and grapes) are advisable to use in the first half of the day;
- Honey 3 teaspoons daily;
- Bread (2 slices a day), pasta;
- Lemon, lemon juice;
- Cocoa;
- Mushroom;
- Ketchup, tomato compastation (2 tablespoons daily), Adjika;
- Spices and additives (parsley, coriander, ginger, cumin, pepper);
- Gelatin, baking powder pasta, yeast;
- Vegetables, olive oil;
- Tea, coffee, infusion and sugar without sugar.
Menu
Ducan's diet menu (breakfast, lunch, afternoon snacks, dinner):Monday:
- Curd pudding;
- Norwegian soup with salmon;
- Grapefruit;
- Vegetable stew with turkey.
Tuesday:
- Omelette. Mandarin;
- Bring. Cod liver;
- Kefir;
- Mashed potatoes. Blurred herring. Cabbage salad.
Wednesday:
- Rice porridge with milk;
- Sollyanka made of selected meat;
- Ham;
- Stuffed fish. Fresh vegetable salad.
Thursday:
- The egg is soft. Pear;
- Ear from the national team;
- Kefir;
- Beef steak with mustard.
Friday:
- Muesli. Orange;
- Okroshka. Damn;
- Kefir;
- Spaghetti with Bologna sauce.
Saturday:
- Oatmeal. Apple;
- "Holiday" -all we wish for Ducan's diet;
- Ham;
- Vinaigrette. Pipli Filé.
Sunday:
- Syrniki;
- Borsch meat;
- Grapefruit;
- Chicken Brig. Voice beans in creamy sauce.