Dyukan diet.The essence of the methodology.

Pierre Dukan- The famous French doctor, who has developed a unique methodology for weight loss and stabilization of weight loss, is the most read nutritionist in France.Pierre Ducan is the author of 19 books, including the bestseller "I don't know how to lose weight."All this is the result of 30 years of research and practice.Dyukan dietRecognized all over the world.

Dukan's reasoning: "The human body effectively uses calories of carbohydrates such as" fuel ": from harmful" fast ", ie.Directly, the sugar itself, confectionery, etc., and the useful "slow" - pasta from hard degrees of wheat, potatoes, etc. In addition, the human body uses fat as "fuel", but does not know how to use proteins.

Squirrels are well used by the body of children during growth up to 17-18 years.The adult body uses proteins to care for the body: for hair growth, skin renewal, red blood cells, etc., but does not know how to absorb proteins.When a person consumes a lot of protein, there is a lot of loss of energy reserves of the body, which practically does not use protein in the funded sense, he only accepts what is needed to renew the body, therefore a person consuming only protein foods does not gain weight.When I realized this, I realized that it was possible to allow people to eat freely, in normal quantities without gaining weight."

Dyukan dietIt consists of 4 phases: two phases for weight loss and two - so that they do not gain again.In the middle between the two phases, one is already reaches normal weight.

The first phase is very short, Lasts from two or three to seven days, the maximum, depending on the weight to be lost.You can eat 72 products, very rich proteins-these are meat, fish, seafood, poultry, eggs, lean ham, dairy products, pickles, water.You can eat them as much as you want.The duration of such a diet can be 2 to 4 days for those who want to lose a little, 7 days for many complete people.This is a very effective phase.At the end of the phase, people lose 1.5 to 4 kg.

In the second phaseDiet diet72 protein products are preserved and 28 vegetables are added: all green vegetables, tomatoes, cucumbers and more.

Since there are no sugar and fat in these products, this food gives some calories.You can eat a lot as there is no sugar and fat, from what a person consumes, half goes into waste.This transforms the metabolism of people who tend to gain weight, so the amount of food consumed does not play a role.

• The speed of release from excess weight of the second stage is 1 kg per week.For example, a woman should lose 10 kg.Its first phase will last 4-5 days, at the same time losing 1.5 kg.Then she loses a pound a week, so after 8 weeks she loses 8 kg.If you need to lose 15 kg, add 5 weeks to the previous scheme respectively.

Dukan's reflections "At this stage at this stage they eat more or less - this is almost the same thing. The body takes only what he needs, and everything is unnecessary - he does not process or absorb, since he does not know how to do this. The excess set of products that is well known to us."

This ends the first stageDiet dietaimed at weight loss and the scene begins, consisting of two parts aimed at not gaining weight again.The problem of overweight in the world arises precisely from the fact that anyone can lose weight, but only a microscopically small part of those who have weakened can support what has been achieved.A few years later, the addition began again.When the weight returns, the body becomes less sensitive to diets.The consolidation phase is used to solve this problem.This is a transitional stage between a strict diet and the 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 are added a day, 2 pieces of bread, a serving of cheese, twice a week you can add rice, pasta, lentils and two festive dinners when you can eat any breakfast, main course, dessert, drink a glass of wine.The sweets return to the third phase, but in order for the diet to be active, it must follow at a speed of 10 days for each lost kg.If a person has lost 5 kg, then the third phase will last 50 days, 10 kg - 100 days.When this phase is passing, you can move to the fourth phase.

During the fourth phaseDiet dietIt is important to follow the three rules:

1. One day a week to return to the first stage (72 protein products);
2. Take a walk for at least 20 minutes each day;
3. Use 3 tablespoons of oat bran.It is a product of cereals, completely natural, rough, untreated, which protects against a set of overweight.

For the rest of the time you can eat any food.The fourth stage lasts its entire life.

• Consumption of pure protein natural products gives stunning results from weight loss.
• Alternating pure protein days with protein vegetable allows you to gradually reach the right weight.

The basic rule for long -term weight stabilization is based on a simple but necessary degree of security: in order to maintain perfect weight, it is necessary to stick to the rest of a protein day a week.

According to Ducan, one of the keys to successful weight loss is to establish an individual ideal weight.This is not necessarily a weight (or even size) that one would like to have for aesthetic reasons.Ideal weight must match many parameters, taking into account growth, age (every decade has a weight gain), a family history of fat, the history of weight and weight problems (the difference between the lowest and the greatest weight in adulthood).

The concept of normal weight according to this system is calculated according to a complex formula, taking into account individual indicators.

Dyukan diet.How to eat!

The first phase

StartDiet dietThe short phase of "attacks", during which you can only eat protein foods - meat, fish, eggs and low -fat dairy products.

It is very important to drink a large amount of water, at least one and a half liters.During this phase you can eat at any time and in any amount of products allowed.

First phase products

1. Lenten beef, veal, rabbit (excluded - pork, lamb).The meat can be cooked in any form, but when frying you cannot use oil and sauces.
2. Chicken and turkey, skinless (off - goose, duck, chicken wings).
3. Lenten Ham.
4. Beef liver, chicken.
5. Each fish is boiled, grilled or stewed.
6. All sorts of crustaceans and molluscs.
7. Up to two eggs a day.With elevated cholesterol no more than 3-4 yolks a week.Protein - without restrictions.
8. Low fat dairy products.Natural sours (to improve the taste, you can with the addition of coconut, vanilla, lemon).Fruit yogurts should be limited to 2 per day.
9. Sugar substitute (Canderel or other), vinegar, spices, spices, garlic, onions, bars, salt (in small quantities), lemon juice (such as adding), mustard.

Recommended

1. Eat 1.5 tablespoons of oatmeal branches a day.
2. Take a daily walk in 20 minutes.Take time for exercise.

Oats - an important componentDiet diet

Ovsyanka accompanies you the whole diet and becomes one of the main components after completing it.Oatmeal brands are rich in sugar and protein, they absorb water in the intestine, increasing their size by 20 times.Helps to feel full.Ovsyanka is also useful for heart function and helps with constipation (which can happen in the early stages of the diet).

The second phase

The phase consists of two variable diets.Pure protein days alternate with days when you can eat an unlimited number of vegetables that complement meat, fish, poultry and low -fat dairy products.The phase can continue until a person reaches the optimum weight.

In the rating, the following, the fruit, the suture, the boiled, the roasted (in the folige) - artichoke, sparja, baklazhan, reverse, repospid, broca, kapusta (belaia, Savojo, Flowers or Bruceskaya).Green, beans, luk - pore, griby, luk, perez, thvva, radish, leaf salads, sorrel, soy, spinach.

• You can eat so many vegetables at any time.But if you need to lose weight faster, then it is better to eat only when you feel hungry.
• Carrots and beets are also allowed, but due to the presence of starch in them, consumption must be limited.
• The following starch products are excluded - potatoes, rice, grain, peas, beans, lentils and avocado.

The rules of the second phase

1. One - five days of pure protein (as in the "attack" phase) is alternated by one to five days when the vegetables are added to the protein.
2. The consumption of bran is increased to 2 tablespoons per day.
3. The daily walk increases to 30 minutes.
4. You need to drink at least 1.5 liters of clean water a day.

The third phase.Consolidation

During this phase, you can eat any amount of protein and vegetables while adding other products.

Rules of the Third Phase

1. Add fruits (excluded - bananas, grapes, cherries, dried fruits, nuts).
2. You can add two pieces of rye bread and 40 g of hard cheese a day to the diet (excluded - cheese with mildew, soft cheese and goat's milk cheese).
3. You can add some products containing starch (twice a week) to the diet, such as 225 g of macarone products with tomato sauce (excluded - creamy sauces and sauces containing butter), 225 g of couscous, bulgur or panicum, lentils, beans and potatoes (all without butter).
4. The range of meat is expanding, you can include lamb, pork and bacon several times a week in the diet.

When visiting a restaurant or guests, choose dishes that match your program.

If there is a diet violation, stick to the next tactic - four days:

1. There are only proteins.
2. Limit salt intake (to reduce the risk of water retention in the body).
3. Increase water consumption to 2 liters per day.
4. Sleep more than usual.
5. Walk one hour each day.

The fourth phase.Stabilization

In the fourth and last phaseDiet dietThe body will extract from the food every calorie it needs.But as practice shows, the likelihood of a weight loss remains if you do not follow the rules of this diet.

The rules of the fourth phase

1. Go back to a normal diet (the best meal is an unlimited amount of protein and vegetables, once a day - fruits, two pieces of rye bread, a piece of cheese, two products containing starch).
2. One day of the week all life is just a protein.
3. Drink at least two liters of water.
4. Do daily walks for at least 20 minutes.
5. Try to forget about the elevator and the escalators.Climbing and down the stairs spend calories.
6. Eat 3 tablespoons of oat bran each day.Stick to this management throughout your life.

Remember that sports and movement are allies in the fight against excess weight!

Warning!About whether you are appropriateDucan's diet, It's worth consulting a doctor!The recommendations of the diet (especially from the "First Phase. Attack") are intended for healthy people.