Dyukan's diet- developed by a famous French nutritionist.He has gained a fame after the 2000 publication of his book "I Can lose weight", sold in more than 10 million copies, was published in 32 countries into 14 languages.He himself called, "Sufficient and Home", Dietan Dyuk, a method of weight loss rich in nutrition, vegetables and proteins, and calories are not required.Protein products ("eat as much as you want") without restrictions and in rich vegetables ("eat, how much you know").At the same time, the diet limits the use of carbohydrates especially in sugar.The main principles of the diet are to quickly achieve the result.Authorized products without restrictions, feeling of hunger and no less important - holding weight.
Dyukan's diet has contraindications:
- The presence of cardiovascular disease;
- Hypertension;
- Kidney dysfunction;
- Diabetes mellitus, liver pathology;
- Stomach gastrointestinal diseases, allergies;
- Diseases of bones and joints;
- Pregnancy and breastfeeding;
- Teenage and old age.
Stages of Ducan's diet, duration
Attack- The main weight loss lasts up to five days.
Alternation- Continue weight loss.This section takes the necessary result, possibly for several months.
Fixative- Recording the results.The stage of the stage is calculated by the formula for ten days for each lost weight kilogram.
Stabilization- Maintaining and maintaining results for a long time.
Four phases of Ducan diet
Phase I "attack"The following products are allowed:
- Low greasy meat (chicken, beef, rabbit, quail, calf, turkey).Limited quantities: pigs and lamb.
- Sour -Milk Fat -Free Products: Kefir, Curd, Milk, Yogurt.
- Seafood fruits: fish, squid, mussels, polyps, shrimp, mussels, caviar.Can - eggs, but no more than 2 yolks, proteins are not limited;Chicken and beef.
- Salt, spices, mustard, lemon juice limited;1.5 tablespoons.l.Bran from wheat.
II.Phase "alternation"Everything outside the following products are allowed:
Any cabbage, beets, zucchini, carrots, cucumbers, tomatoes, salad leaves, greens.
III.Phase "consolidation"At this stage, more gentle conditions are provided.At this stage, a fruit is allowed daily, but not with high sugar content (this is impossible, such as bananas, grapes, figs, cherries and cherries).The smooth introduction is allowed once a week, rice, pasta, potatoes.This ensures weight stabilization.The duration of the period is calculated as follows: We multiply the number of kilograms lost 10 days.According to Dr. Dukan, all kilograms of lost must have to get their feet in 10 days.And the more you lost, the longer you have to stay at this stage.
ARC.Phase "stabilization".The beginning of the long life phase in which all products are allowed.The main condition of the stage is the nutrition in small portions.During this period, the weight should be checked and kept in place.In order to protect yourself from the appearance of overweight, connect physical activity.Leave a protein day a weekly unloading.
The Ducan diet is the duration of sections, especially the third paint, depending on how much he could throw extra pounds on the previous phases.For example, if you managed to throw 5 kg into the third stage, this phase will last for 50 days if you throw 10 kg - 100 days.You must receive -1 kg every 10 days.
Physical activity
Ducan's diet takes a daily walk in 20-30 minutes + sports.Be sure to drink at least 2 liters of water a day.One day eat at least 1.5 tablespoons of oat limit.To ensure proper adherence to the diet, the body should be provided with moderate but mandatory physical efforts that are painted by the physician by phases:
- Phase I 20 minutes walk + sports;
- II.Phase 30 minute walks daily + sports;
- III.Phase-day 25-minute walk + sports;
- ARC.Phase 20 minute walks + sports.
Remember that Ducan's diet is better suited to those who live an active lifestyle.When losing weight, it is not easy to strengthen the muscles - the body is busy to burn fats.Nevertheless, increasing the cargo can get rid of additional pounds of fats much faster.
Dyukan's diet: What can you eat?
This food program is based on the fact that a person starts consumption of proteins 2-3 times more than usual.This leads to the fact that the body begins to fill the lack of carbohydrates and burns its own fat.What do you have?
There are a lot of the right products - everyone can choose for themselves.
Above all, white chicken.Virtually no fats.The remaining parts of the carcass are also good, but the skin must be removed - there is the main reserves of the chicken grave.Switching - it's almost a diet product.Ryba is also white meat, and the protein diet is not very important to the fat content of the fish.Fish oil is a well -known tool for strengthening the body.Rich with fatty acids 3.Yaytsa deeticics are sure that one of the eggs will not hurt anyone daily.In addition, this is the source of the cheapest white tickets.Bob, beans, peas, lentils, soy - all of these legumes such as meat products.The advantage of legumes is that they contain large amounts of fiber.Soil protein (soy meat, tofu cheese) is no less valuable.Because soy meat is made from legumes, the benefits are not lower than beans, lens and so on plus.Moloko and dairy products.This is an excellent alternative to meat products.Different cheeses, yoghurts, cottage cheese, feta cheese contain not only protein but also calcium.If you reduce weight, consume low fat products.
What can't be eaten for a protein diet?
SDA and sugar are the first two enemies of a good figure.But without glucose, the body cannot work normally, so fruits, vegetables and berries must be included in the diet.Each contains sufficient amounts of natural sugar that compensates for the deficiency.White bread, cakes, rolls, breads should be completely excluded at first while the body burns fats.You can only use what is of whole grain.