The famous electric system, developed by French nutritionist Pierre Dukan, has become one of the most popular diet in the world.The core of the ducan diet is a sharp decrease in carbohydrates that force the body to actively spend calories.
The essence of the ducan diet
The advantage of Pierre's diet diet compared to others is that he does not order to calculate calories and store diet.Dukan doesn't even limit meal time.The most important thing is to hold the four stages of diet.In the early two, weight loss occurs, in the final - repair and exit smooth from the diet.
The mandatory element - the insertion of oat bran in the diet, which creates a feeling of saturation and helps accelerate metabolism.Dr.Ducan also recommends that it is also considered given 20-30 minutes a day of physical activity, walking is also commonly considered.
Ducan diet stage
1
At this stage, the body quickly removes extra pounds.According to recognition, the attack was the most difficult period, the next stage could last easier.The essence of the attack is not starving: there is, but a series of strictly determined products that distinguish high protein content, which allows weight loss without loss of muscle mass.
The stage lasts from 2 to 7 days.List of products that are allowed to have more than 70 items, and don't forget about BRAN!
2. Substitution
At this stage, carbohydrates are added to the menu.But this does not mean that it's time to celebrate victory with your favorite cake.Pierre Dukan recommends carbohydrates from vegetables: You can eat anything other than starch containing.
The change implies that they replace each other with pure protein and days that can be done protein.The duration of the stage is calculated by the formula: 7 days per kilogram of extra weight.
3. Repair
A very important stage that avoids the return of the missing kilogram.The menu must gradually develop, but observe one day of pure protein a week.Fold the number of kilograms lost with ten - so much consolidation will survive.
4. Stabilization
Finally, you can return to the usual menu.There are only three limits: Pure protein day once a week, 20 minutes of physical activity and three tablespoons of wheat pieces per day.Compliance with these rules throughout his life, according to Pierre Dukan, is insured by the return of lost body weight.
Ducan 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 ingredients, the shape of the bread and bake in the oven until cooked at 180 degrees.
Substitution: Eggplant Salad
2 - 3 Eggplant
1 onion
400 -500 g tomatoes
A group of parsley
2 tablespoons of apple cider vinegar
0.5 teaspoon of salt
1 tablespoon of sugar replacement
garlic
1 tablespoon of vegetable oil
Black pepper
We stabbed eggplant in several places with a fork and baked completely in the oven at 180 degrees 30 & minus 40 minutes.
We cut the onion into half a ring, add breadfruit vinegar, salt and apples.Pour a glass of boiling water and let it misery in this marinade.
When eggplant is ready, we clean it from the skin and cut it with a large cube.Add chopped tomatoes and fine chopped parsley.
We dry water from onions and add them to the salad.We spice up salad with one tablespoon of vegetable oil.
Pure Protein Day: Squid Dolls -Cumi
6 squid carcasses
1 onion
4 boiled eggs
8 crab sticks
100 g champignon
salt, pepper to taste
Change the mushrooms and onions until cooked, move to the bowl, add the chopped stick and eggs.Salt, pepper, mix everything.We fill the purified squid that are purified and washed with the minced meat produced, tighten the edges with toothpicks.
We lie in its shape, pour the milk where we are before salt, pepper, dill.Milk must be half -squid -numi close.We enter the form inside the oven, heated first up to 180 degrees, for 10 minutes.Then we turned the squid and sent to the oven for 10 minutes.
Product table allowed for ducan diet
Meat:
Beef fillets, beef tongue, beef clippings, steaks, rabbits, games, calf liver, calf shoots, strokes, low -fat human rights, Basturma.
Bird:
Chicken, turkey, cesarean, ham from turkey, ham chicken, quail, chicken liver.
Fish:
COD, Hek, Palatus, Dorada, Kefal, Flunder, Sea perched, Picks, Putassa, Salmon, Crab, Tuna, Mackerel, Sardine, Slope, Burbot, Masp, Sturgeon, Sprat, Trout, Catfish, Herring.
Seafood:
Squid -cumi, crabs, trumpets, sea shells, shrimp, lobster, karakatitsa, sea snails, oysters, sea hedgehogs, shellfish.
Plant protein:
Oat bran, know.
Dairy Products:
Small cottage cheese, low -fat yogurt without sugar, low -fat milk, low -fat melting cheese, kefir.
Eggs:
Chicken, quail.
Vegetables (starting from the change stage):
Cucumbers, tomatoes, radishes, eggplants, artichoke, lettuce, carrots, onions, onions, kolabi, cabbage, zucchini, broccoli, brussel cabbage, rhubarb, pumpkin, embers, endive, green seeds, chicory, turnid, Sang, Sai Souum, Soych.
Who is contraindicated in the ducan diet?
Like restrictions on other forces, the Ducan diet has contraindications.
You certainly should not observe the Pierre grill diet, if you have hypertension, kidney disease or digestive tract, atherosclerosis.However, before starting a diet, consult a doctor.You can't be friends with a ducan diet if you comply with a tight vegetarian diet.
It's better to release a diet if you have a tendency to be depressed, allergic or diabetes, menstrual deviations.
What to do if you break the diet?
If you violate Pierre's recommendations, try to make the next two days purely protein and limit salt consumption.Be sure to follow the drinking regime (about 2 liters of water per day) to avoid fluid retention in the body.Don't worry!Make sure you have the opportunity to get enough sleep and walk in more fresh air.
What is the risk of ducan diet?
The Pierre grill diet failed to avoid criticism.Like other protein diet, according to some doctors, can increase the risk of heart, liver and kidney disease, disrupt metabolism, increase cholesterol.Ducan diet repeatedly appeared in ranking as one of the most dangerous.We remind you: Before you decide to observe a diet, consult with your doctor!