The well -known power system, developed by French nutritionist Pierre Dukan, has become one of the most popular diets in the world.The essence of the Ducan diet is a sudden decrease in carbohydrates that force the body to actively spend calories.
The essence of the Ducan diet
The advantage of Pierre Dukan's diet compared to others is that he does not order to calculate calories and keep a diet.Dukan does not limit even when eating time.The most important thing is to endure four stages of diet.In the early two, weight loss occurs, at the final setting and out of the diet.
Mandatory elements - the inclusion of oats in the diet, which creates a sense of saturation and helps accelerate metabolism.Dr.Ducan also recommends that it is also considered to be given 20-30 minutes a day of physical work, regular walking is also considered.
Ducan's diet level
1. Attack
At this stage, the body quickly removes additional pounds.According to recognition, the attack is the most difficult period, the next stage can withstand easier.The essence of the attack is not in starvation: there is, but a clear set of products that distinguish high protein content, which allows weight loss without losing muscle mass.
The level lasts from 2 to 7 days.The list of allowed products has more than 70 items, and don't forget about Bran!
2. Replacement
At this stage, carbohydrates are added to the menu.But this doesn't mean it's time to celebrate your favorite cake.Pierre Dukan recommends carbohydrates from vegetables: you can eat anything other than starch.
Replacement implies that they replace each other with protein and protein-vegetable days alone.The stage period is calculated by the formula: 7 days per additional pound of weight.
3. Improve
A very important level that avoids the return of the lost pound.The menu should gradually grow, but observe one day protein a week.Enter the number of pounds lost ten - so many unification will take place.
4. Stabilization
Finally, you can return to the regular menu.There are only three restrictions: protein day only once a week, 20 minutes of physical activity and three tablespoons of oats daily.Compliance with this rule throughout the life, according to Pierre Dukan, is insured by the return of lost weight.
Ducan's diet recipe
Attack: Bread in Dukan
150 g of soft cottage cheese
2 -3 eggs
4 tablespoons
4 tablespoons of gluten
1 tablespoon of oil
1 teaspoon of baking powder
Mix all the ingredients, shape the bread and bake in the oven until cooked at 180 degrees.
Substitute: Piquant eggplant salad
2 - 3 eggplant
1 onion
400 -500 g of tomatoes
A group of parsley
2 tablespoons of apple vinegar
0.5 teaspoons of salt
1 tablespoon of sugar substitute
Garlic
1 tablespoon of vegetable oil
Black pepper
We penetrate the eggplant in some places with a fork and burn completely in the oven at 180 degrees 30 & minus 40 minutes.
We cut the onion in half a ring, add sucrotor vinegar, salt and apple.Pour a glass of boiling water and let it lower this fireplace.
When the eggplant is ready, we clean the skin and cut it with a large cube.Add chopped tomatoes and finely chopped parsley.
We drained the water from the onion and added it to the salad.We have a salad season with one tablespoon of vegetable oil.
Protein Day alone -Mata: Comic -clumsy
6 squid carcasses
1 onion
4 boiled eggs
8 crab sticks
100 g of champignons
salt, pepper to taste
Turn on mushrooms and onions until cooked, transfer to bowl, add sticks and minced eggs.Salt, pepper, mix everything.We fill the purified squid and washed with minced meat, fasten the edges with a toothpick.
We lay in shape, pour the milk where we pre -add salt, pepper, dill.Milk should be half squid.We put the form in the oven, preheating to 180 degrees, for 10 minutes.Then we turn on the squid and send it to the oven for another 10 minutes.
Product schedule allowed for Ducan diet
Meat:
Beef fillet, beef tongue, beef cuttings, steak, rabbit, games, calf hearts, calf shoots, stroke, low ham without skin, basturma.
Birds:
Chicken, turkey, cesard, ham from turkey, chicken ham, quail, chicken heart.
Fish:
Cod, hek, palatus, dorada, kefal, flounder, perch sea, picks, putassa, salmon, crab, tuna, mackerel, sardine, slopes, burbot, carp, sturgeon, sprat, trout, kele, herring.
Seafood:
Squid, crab, trumpet, sea shells, shrimp, coral shrimp, karakatitsa, sea snails, oysters, sea hedgehogs, shells.
Plant protein:
Oats bran, tofu.
Dairy products:
Small cottage cheese, low yogurt -sugar -free, low milk, low, low liquid cheese, kefir.
Eggs:
Chicken, quail.
Vegetables -Sharing (starting from the level of replacement):
Cucumbers, tomatoes, radishes, eggplant, artichoke, lettuce, carrots, onions, onions, kolrabi, cabbage, zucchini, broccoli, brussel cabbage, rhubarb, pumpkin, spinach, endive, green beans, chicory, turnid, sponge, pepper, soy, mushrooms.
Who is contraindicated in the Ducan diet?
As with the power restrictions, the Ducan diet has contraindications.
You certainly do not comply with the Pierre Dukan diet, if you have hypertension, kidney disease or gastrointestinal tract, atherosclerosis.In any case, before starting a diet, consult a doctor.You may not be friends with a Ducan diet if you comply with a strict vegetarian diet.
It is best to release a diet if you have a tendency for depression, allergies or diabetes, menstrual abuse.
What to do if you break the diet?
If you violate Pierre Dukan's proposal, try to make the next two days, protein alone and limit the use of salt.Make sure you follow the drinking regime (about 2 liters of water a day) to prevent fluid retention in the body.Don't worry!Make sure you have the opportunity to get enough sleep and walk in the fresh air.
What is the risk of Ducan's diet?
Pierre Dukan's diet failed to avoid criticism.Like other protein diets, according to some doctors, it can increase the risk of heart disease, liver and kidneys, disrupt metabolism, increase cholesterol.Ducan's diet has repeatedly appeared in assessment as one of the most dangerous.We remind you: Before you decide to keep an eye on your diet, consult your doctor!