The family name of this nutritionist becomes a household name: "I sat in Dukan," At least one of our friends or ourselves say words like that.No wonder Pierre Ducan has studied (and continues to study) the patient's food habits for 25 years and develop the author's methodology for weight loss.After the release of the book "I can't lose weight", not only the patient talks about him, but also everyone who dreamed of becoming slimmer.And this, we will be honest, almost all of them.In addition to a systematic and understandable approach, several books, more than 500 prescriptions, the doctor's diet has gained popularity thanks to the individual interactive online coaching program.The point is that whenever you will be supported by a nutritionist (including your own grief), I improve the program, from Sorti Night to the refrigerator.
Diet stage
Unlike many cunning diet, where grams and calories need to be considered, choose food based on color, frozen with a fork in the mouth exactly 17.59 or breed protein from carbohydrates, Pierre Ducan divides the entire process to reach and maintains the desired weight at 4 stages.Two initials are intended for loss of extra pounds, the next two - on the fixation of the results.Important details are daily consumption of oat bran.They swell, cause saturation feelings, and accelerate the metabolic process.
Attack: Fast weight loss. Ducan categorically opposed to hunger.Therefore, even during the hardest period, there is an opportunity to choose from 72 products.Everything is rich in protein that stimulates the process of weight loss.In addition, the fat burns, and the muscles remain intact.
Duration: 2 - 7 days
Weight loss: 1.5 - 4 kg
Number of OAT bran: 1.5 tablespoons.l.
Physical activity: 20 minutes.per day
Substitution: Gradual achievement from the right weight. The process of weight loss slows down a little, but does not stop.28 types of vegetables are added to protein.Ducan recommends eating, alternating pure protein day (BB) and protein-vegetable (BO).
Duration: 7 days for each additional kilogram
Weight loss: average -1 kg per week
Number of OAT bran: 2 tablespoons.l.
Physical activity: 30 minutes.per day
Consolidation: Addicted to a new food regime to avoid the effect of Yo-Yo. You have reached the goal, but the body wants to restore the missing kilogram.To stay in the winner, you need this stage.Gradually returning the rest of the product (flour, fruits, cheese) to the menu and does not even deny yourself a festive party.To ensure yourself with sharp heavy fluctuations, grin introducing pure protein on Thursday.
Duration: 10 days for each kilogram of missing
Number of OAT bran: 2.5 tablespoons.l.
Physical activity: 25 minutes.per day
Stabilization: We eat what we want, but we follow three rules. Finally, you are able to buy everything, but throughout life it is necessary: 1. Every Thursday there is only protein.2. To refuse the elevator and walk every day for 20 minutes.3. Dright three tablespoons of bran oats every day.
Duration: throughout his life
Number of OAT bran: 3 tablespoons.l.
Physical activity: 20 minutes.per day
As you noticed, Ducan pays attention not only nutrients, but also with physical activity, however, it is very non -relaxed.Climb from 20 to 30 minutes a day - without failure.Other types of cardio loads remain on your policy.
100 products allowed
The list of products that are permitted according to the Ducan method, depending on the stage, has 72 to 100 products.There is no happiness in any diet.72 containing product protein are lean meat, poultry and fish, seafood, chicken eggs, milk products with 0% fat content without additives and sweeteners plus vegetable protein (tofu or oat bran).In the second stage, 28 types of vegetables were added: Zucchini, artichoke, eggplant, any cabbage, green beans, carrots, cucumbers, tomatoes, turnips, beets, spinach, pumpkin, etc.Mushrooms and soybeans are also included.
Contraindications
Among the unconditional contraindications for ducan diet, hypertension, gastrointestinal and kidney disease, atherosclerosis, strict vegetarianism, children and adolescents are indicated.Attention must be treated with diabetes, allergies are vulnerable to depression and people whose work is associated with an increase in concentration (driver, doctor).Women who plan pregnancy are waiting for children or breastfeeding, you can observe a ducan diet, if you take the third stage as a basis, exclude Thursday protein and add some fruits/give to the daily menu.
If you fall
If you have violated the program (which is not excluded on the night of the new year marathon), do the following: Take a few days (no more) for protein;Increase water consumption to 2 liters per day and limit salt consumption so that the liquid does not delay the body;sleep more;Walk for an hour a day.
Criticism
Pierre Dukan diet is often criticized, especially, coworkers in the workshop.So, Nutrition Expert Jean-Michelle Cohen convinced the court that a protein diet can cause heart disease and breast disease.Now the opponent must pay Cohen for more than a few thousand dollars.The author of the book "Bible Literacy", Zhenny De Jonkier, considers the lack of hunger as one -only advantage of the grump system.Another nutritionist, Katrin Lefevr, believes that the dominance of protein, especially during attacks, will not pass without consequences for the kidneys.Dietetic Association places the first ducan diet on the worst diet list.According to experts (Safety Agency for Nutrition, Environment and Labor Sanitation), such diet can violate metabolic processes, cholesterol levels, as a result of cardiovascular complications, kidney problems and rectums will occur.Therefore, we remind you: Before adjusting weight to the diet, consult with specialists who meet the requirements.