Pierre Ducan- Famous French doctors, who have developed unique methodologies for weight loss and lost weight stabilization, are the easiest to read in France.Pierre Dukan is the author of 19 books, including the bestselling book "I don't know how to lose weight."All of this is the result of 30 years of research and practice.Diet Dietsrecognized around the world.
Ducan's reasoning: "The human body effectively uses calories from carbohydrates as" fuel ": from" fast ", direct sugar itself, sugar -gula, and others, and from" slow "used by carboydrat, and others. And quickly.
Squirrels are well used by the child's body during growth up to 17-18 years.The adult body uses body care protein: for hair growth, skin renewal, red blood cells, and others, but do not know how to absorb protein.When a person uses a lot of protein, there is a lot of loss of energy reserves, which practically does not use protein in the sense of funded, he only takes what is needed to renew the body, so one who eats only protein foods is not gaining weight.When I realize this, I realize that it is possible to give people the opportunity to eat freely, in normal quantities, without weight loss.“
Diet DietsIt consists of 4 phases: two phases for weight loss and two - to avoid weight loss.In the middle of the two phases, one has reached normal weight.
The first phase is very short, lasts from two or three to seven days, maximum, depending on the weight that needs to be lost.You can eat 72 products, very rich proteins-these are meat, fish, seafood, birds, eggs, slim ham, dairy products, yogurt, water.You can eat it as much as you like.The duration of such a diet can be 2 to 4 days for those who want to lose a little, 7 days for a very complete person.This is a very effective phase.At the end of the phase, people lose from 1.5 to 4 kg.
In the second phaseDucan's diet72 Protein products are preserved and 28 vegetables are added: all vegetables -green, tomatoes, cucumbers, etc.
Because there is no sugar and fat in this product, this food provides some calories.You can eat a lot, because there is no sugar and fat, from what someone eats, half is in vain.This changes the metabolism of people with a tendency to gain weight, so the amount of food used does not play a role.
- The speed of weight loss in the second stage is 1 kg a week.For example, a woman needs to lose 10 kg.The first phase will last 4-5 days, at the same time losing 1.5 kg.Then he lost one kilogram a week, so in 8 weeks he lost 8 kg.If you need to lose 15 kg, add 5 weeks to the previous scheme.
Ducan's reasoning "little or many people at this stage ate a little or a lot - this is the same thing. A set of certain products, famous for us."
This ends the first stageDucan's diet, aimed at weight loss, and stage begins, also consisting of two parts, which is intended to gain weight.Problems with overweight in the world are accurate from the fact that anyone can lose weight, but only a small portion of microscopic those who have lost weight can maintain what they have achieved.A few years later, the addition began again.When weight returns, the body becomes less sensitive to diet.To solve this problem, the consolidation phase is used.This is the transition stage between a strict diet and a time when there is no diet.
All 100 products are preserved in the consolidation phase- This is the basis of food for life.During this phase, two types of fruits daily added, 2 pieces of bread, part of the cheese, twice a week you can add rice, pasta, lentils and two festive dinners when you can eat snacks, main dishes, desserts, drink a glass of wine.Sugar -Gula is returned in the third phase, but for an active diet, he or she needs to follow at 10 days for each lost kg.If someone has lost 5 kg, then the third phase will last 50 days, 10 kg - 100 days.When this phase is approved, you can proceed to the fourth phase.
During the fourth phaseDucan's dietIt is important to follow three rules:
- One day a week to return to the first stage (72 protein products);
- Walk at least 20 minutes daily;
- Use 3 tablespoons of oats.This is a cereal, natural, coarse, unprocessed product, which protects from a set of overweight.
The rest of you can eat food.The fourth stage took place throughout his life.
- The use of natural protein products alone provides amazing weight loss.
- The replacement of protein days solely with protein-vegetable allows you to gradually achieve the right weight.
The main rules of long weight stabilization are based on a simple but necessary safety level: to maintain the perfect weight, it is necessary to adhere to the one -day remains of a week.
According to Dukan, one of the key to successful weight loss is to establish individual ideal weight.This is not necessarily heavy (or size), for which one likes to have aesthetic reason.The ideal weight corresponds to many parameters that take into account growth, age (every decade there is an increase in women's weight), fat history of fats, history of weight and weight problems (the difference between the smallest weight and the largest in adulthood).
The concept of normal weight according to this system is calculated according to complex formulas, taking into account individual guidance.
Diet.How to eat!
The first phase
StartDucan's dietThe short phase of "attack", where you can eat only protein foods - meat, fish, eggs and low dairy products.
It is very important to drink large amounts of water, at least one and a half liters.During this phase, you can eat at any time and in any product allowed.
The first phase product
- Lenten Beef, Veal, Rabbit (excluded - pork, goat).Meat can be cooked in any form, but when frying you cannot use oil and sauce.
- Chicken and turkey, skinless (excluded - geese, ducks, chicken wings).
- Lenten Ham.
- Beef liver, chicken.
- Any fish boiled, grilled or steamed.
- Any crustaceans and mollusks.
- Up to two eggs daily.With increased cholesterol, no more than 3-4 yellow a week.Protein - without restrictions.
- Low dairy products.Natural yogurt (to enhance the taste, you can with the addition of coconut, vanilla, lemon).Fruit yogurt should be restricted up to 2 a day.
- Sugar substitutes (canderels or other -plains), vinegar, spices, seasonings, garlic, onions, stems, salts (in small quantities), lemon juice (such as adding), mustard.
Recommended
- Eat 1.5 tablespoons of oatmeal branches daily.
- Do a walk daily for 20 minutes.Focus time for physical training.
Oats - an important componentDucan's diet
Ovsyanka accompanies you the whole diet and becomes one of the main components after completion.Brans oatmeal are rich in sugar and protein, they absorb water in the intestines, increasing its size by 20 times.It helps to feel full.Ovsyanka is also useful for cardiac work and helps with constipation (which can occur in the early stages of the diet).
The second phase
This phase consists of two dietary variables.Days -pure protein days alternate with days, when you can eat the amount of unlimited vegetables complementing meat, fish, chicken and low dairy products.This phase can survive until one gains optimal weight.
)броколи, капуста (белая, красная, савойская, цветная или брюсельская), сельдерей, цикорий, кабачок, гурец, зелень,фаеses, ло - порей, гerhы, л ,, перец, ыыва, radish, leaf salad, sorrel, soybeans, spinach.
- You can eat as many vegetables as possible and at any time.But if you need to lose weight faster, then it is best to eat only when you feel hungry.
- Carrots and beets are also allowed, but due to the starch in it, the use should be limited.
- The following starch products are excluded - potatoes, rice, cereals, nuts, nuts, lentils and avocado.
The second phase rules
- One - five days of pure protein (as in the "attack" phase) with one to five days, when the vegetables are added to the protein.
- The use of porch increases to 2 tablespoons a day.
- Walking daily increases to 30 minutes.
- It should drink at least 1.5 liters of clean water daily.
Third phase.Unification
During this phase, you can eat any amount of protein and vegetables, while other products are added.
The third phase rules
- Fruits are added (excluded -bananas, grapes, cherries, dried fruits, nuts).
- You can add two pieces of rye bread and 40 g of hard cheese daily for diet (excluded - cheese with mold, soft cheese and cheese from goat's milk).
- You can add some products containing starch (twice a week) to a diet, such as 225 g of pasta with tomato sauce (excluded - cream and oil -containing sauce), 225 g of Couscous, Bulgura or panicum, lentils, nuts and potatoes (all without oil).
- A variety of meats grow, several times a week you can include goats, pork and bacon in the diet.
When visiting a restaurant or guest, choose a dish that matches your program.
In the event of a dietary violation, comply with the next tactic - four days:
- There is only protein.
- Limit salt intake (to reduce the risk of water retention in the body).
- Increase water consumption up to 2 liters a day.
- Sleep more than usual.
- Walk for an hour every day.
Phase fourth.Stabilization
In the fourth and final phasesDucan's dietThe body will extract from the food of every calorie he needs.However, as the practice shows, the probability of weight loss remains if you do not comply with this dietary rules.
The fourth phase rules
- Back to the normal diet (the best nutrition is the amount of protein and vegetables -unlimited, once a day -fruits, two pieces of rye bread, a piece of cheese, two starch products).
- One day a week for a lifetime is just a protein.
- Drink at least two liters of water.
- Do a daily walk for at least 20 minutes.
- Try to forget the elevator and escalator.The climb and descent on the stairs spend calories.
- Each day eats 3 tablespoons of oats.Comply with this rule throughout your life.
Remember, sports and movement are allies in the fight against overweight!
Attention!Whether you are appropriateDiet Diets, He should consult a doctor!Dietary suggestions (especially from the "first phase. Attack") are designed for healthy people.