Pierre Dukan is a respectable doctor.He is seventy -three, but seems youthful, tight, energetic and active, which, according to him, owes his own power system.It is known that many celebrities adhere to him.It is believed that it was she who helped lose weight before the wedding of the Duchess of Cambridge and her mother Carol Medolleton, as well as returning to the uniform after the birth of Jennifer López.Many look for Ducan's diet on social networks to lose weight by their method.
Ducal nutrition characteristics
The Duca diet gained worldwide popularity in 2000 after the launch of the book "I do not light for love".Until now, the little known doctor Pierre Dukan explained why some people are extremely difficult to reduce the weight and why, after hard diets, he returns quickly.
According to Ducan, the human body contains a certain supply of cells that can accumulate fat.Each person has this amount of their own, some fatty cells have more, others have less.Those who "have" a great margin of such cells have the chances of increasing much higher weight.In addition, when the fat cell cannot accommodate the fat accumulated by it, it begins to share.And the amount of adipose tissues increases exponentially.
Diet principles
According to this, Pierre Dukan made conclusions that formed the basis of his energy system.
- Fighting with obesity by decreasing calories is useless. It cannot simply reduce the calorie content of the diet for a while.Upon returning to the usual diet, the weight will return to the starting point.It must adhere to a diet in which a person simply cannot accumulate adipose tissue and constantly consolidate the result.
- It is not limited to the products and their quantity. Pierre Dukan's diet categorically refutes the effectiveness of diets.It cannot be limited to any product, since a breakdown will certainly occur.The ducanista diet has one hundred products, which include meat, vegetables, dairy products.There is what to choose!In addition, there are no restrictions on the quantity and time to eat.Eat both to feel full, and when you need it.
- Going beyond the "allowed" is dangerous. Before starting the food course, Pierre Dukan recommends cleaning the cabinets in the kitchen and a prohibited product refrigerator.And leave alone you can eat safely and without restrictions.In this case, you will not be tempted to eat something wrong.
- You cannot do without Bran. Oat bran is a key element among Ducan diet products.They must be present in the diet daily.The author considers them as safe assistants in weight loss, since they perform several tasks.First, they provide rapid saturation: the bran is hygroscopic and absorb water in a volume of twenty times more.Eat only one and a half spoonful of the product, drink a glass of water and in the stomach there are already three hundred grams of nutrients, which will not allow you to feel hungry.Upon entering the intestines, they reduce the absorption of sugars and clean the toxins, do not take digested food particles, thus reducing the general calorie content of the diet.
- Physical activity is important! The nutritionist does not call you to leave your favorite sofa and spend hours in the gym.But without physical activity, it will be extremely difficult to achieve the expected result.It is very likely to achieve a "critical point of non -alien kilograms", which is difficult to overcome.This reduces motivation and makes you abandon a healthy diet.But movement and physical activity make the body work in a completely different way.Start small: Take hiking at least twenty minutes a day.At home, perform squats and press exercises.For young people, it is enough to start with twelve squats and thirty press exercises.For fifty -year -old people, initial physical activity can be reduced.Increase it gradually.
Dr. Pierre Dukan recommends these principles to remember and adhere throughout the course, and ideally, all life.Interruptions are unacceptable, correct habits in nutrition and physical activity must be formed.
The diet implies a gradual transition from one stage to another.The author distributed the phases as follows:
- The attack is the main weight loss, it lasts up to five days;
- Alternate: The continuation of weight loss lasts the required result, possibly several months;
- Fixation: Setting the results, the duration is calculated using the ten -day formula for each kilogram of lost weight;
- Stabilization is the preservation and maintenance of results throughout life.
Each phase has developed its own product list.The intensity of losing weight is determined by the observance of the main principles of the diet.
According to Pierre Dukan, he does not advise everyone with proteins, but only for those who have a serious excess weight.It is important to understand that obesity raises a threat to the quality and expectation of life.With obesity for several days of nutrition, proteins are much less bad than taking medications or hunger.
Stage one is an attack
Doctors consider that this stage is the most dangerous for health.Pierre Dukan himself agrees with the general opinion, therefore, gives clear recommendations for his observance.
- Calculate excess weight. To calculate the weight, you can use the free calculator, which is located on the official Dukan website.The calculation is carried out for free in the way of completing a questionnaire in Russian.After entering the data in your email, a letter will be received with the information of interest.Average data can be obtained independently.To do this, it is necessary to take one hundred and ten for the women of growth in centimeters.Therefore, the weight for a woman with a high of 164 cm must be 54 kilograms.
- Adhering to the "attack" phase no more than the recommended period. There is a common opinion that in this phase a person can immediately reach the desired weight.This is not only impossible, but also dangerous!During the "attack" it goes from one to six kilograms.Observe the duration of the phase according to the table.
| Overweight | Duration |
|---|---|
| Up to five kilograms | 3 days |
| Up to ten kilograms | 4 days |
| Up to twenty kilograms | 5 days |
| Up to thirty kilograms | 6 days |
| More than thirty kilograms | 7 days |
- Control your condition. The danger of the stage is the use of animal proteins only.This creates a high load in the kidneys and causes dehydration.According to several experts, this is what the rapid weight loss of the first week of the diet is based on this.It has a motivating effect, which shows that the weight begins to decrease.At this stage, it is important to drink a lot.Use at least a liters and a half of liquid per day.
- Eat oats saved. Use a tablespoon and a half of the product per day, washed with a lot of water.It can be a snack or a replacement of one of the meals.
Why does Pierre Dukan's diet begin with proteins to lose weight?Its author believes that animal proteins are optimal foods for humans.Our body has been familiar with him for antiquity, and modern fast foods, sweets are not acceptable, since their formulas are strange for our body.
In addition, proteins are related to the most difficult products to absorb.The body spends an unthinkable amount of energy in its digestion, which excludes the possibility of transforming excess calories into adipose tissue.It is only important to obtain pure protein, without fat or with a minimum amount of it.
Allowed products
At this stage, it will familiarize in detail with the main list of allowed products.It includes seventy -two animal ingredients.
- Meat. Beef cut and low fats in fatty, roasted meat, steak, scallop.It is allowed to use rabbits, meat spoils: tongue, kidneys, liver.Chicken, turkey and pork can be consumed in the form of low ham in fat.The diet can include chicken liver, as well as poultry meat of low -fat varieties: quail, pigeons, guinea birds, ostrich, cock.
- Fish. Fish can consume fat, since the composition of its fat is radically different from the animal.Turn on the horse, the cod, the Hek, Sayra, the herring, La Platija, La Punutasa, La Paltusa and La Dorada in your diet.Eat both small fish, for example, sprat or sardine, as well as large rivers or sea: burbot, catfish, kefal, lucio, trout, tent, sturgeon, tuna, salmon.
- Seafood. Eat crab meat, squid, shrimp without restrictions.Turn on the diet of sea bass, trumpeters, oysters, mussels, river crabs, lobsters, lobsters, karakatitz.
- Eggs. Eat up to two chicken or quail eggs.With greater cholesterol, the amount of yolks per week should be up to four.
- Milk products. Domestic milk products are excluded with a high fat content.Your diet can include only completely low fat milk, kefir, yogurt, cottage cheese, cottage cheese.
At first glance, there are many products, and there should be no problems with the choice.But it can have some difficulties in what you can eat.
What to cook
Dr. Dukan has repeatedly asked how to replace the products of his allowed list, inaccessible to most of the inhabitants of some countries.After all, many ingredients are not easy to buy in stores, some of them are generally considered a gastronomic luxury.
In response to this, the author advises the Russians to eat those family products."If the Russians retweet their gastronomic traditions and would not follow the trends of the West, you would not have a problem of obesity in the country," says Pierre Dukan.
- Choose what I can pay. From meat products, chicken and turkey, beef and low fat meat are always available to us.Sometimes you can pamper yourself with rabbit meat or quail.Nor will there be problems with the purchase of spoils.The same with fish: the abundance of river fish successfully replaces the inaccessibility of the oceanic.But in the choice of seafood, we are more limited.But you should not worry about this.Coma mussels and squid that can be bought frozen in any supermarket.
- Cook with a minimum amount of salt. You can jump from food, but very little.But sugar must be completely excluded from the diet.
- Products can be cooked as you want. The nutritionist Pierre Dukan does not prohibit frying meat and fish.It is only necessary to reduce the amount of vegetable oil to fry.Drill some oil in the pan, rub with a napkin.It will absorb excess, but prepare the surface to fry.In addition, products can be cooked, steamed, stew, bake.Before preparing a bird, remove the skin from it.
- Use spices. It may seem that the food has become fresh due to the lack of salt.Diversify tastes with spices: vinegar, mustard, onion and garlic, dry herbs, terrestrial condiments.
The table is an example of a menu for a week of Dukan diet in the attack stage.
| Day | Breakfast | Dinner | Snack | Dinner |
|---|---|---|---|---|
| 1 | Umbilia with meat, coffee | Ears with cod, bran bread | Curd dough | Baked meat in aluminum foil, green tea |
| 2 | Fitting cottage cheese, bran bread | Egg propeller | Yogurt is low | Fiber |
| 3 | Scrambled eggs, herring or salmon, slightly salty, coffee | Meat chops without adding onions and bread, yogurt | Kefir | Boiled soothe |
| 4 | Breads with bran and melted cheese, strong tea | Soup with pieces of fish | Casteluela, tea | Baked chicken fillet, kefir |
| 5 | Boiled eggs, kefir | Fish chops without onion and bread, yogurt | Milk, bread with bran | Guisada meat cut, tea |
| 6 | Eggs, coffee | Meat with meatballs | Yogurt, oat bran | Guisados mussels, tea |
| 7 | The cottage cheese is complete, coffee | Soup with fish pieces, yogurt | Cottage casserole, kefir | Meat chops, yogurt |
You can change the products in the menu to your discretion, replacing the meat dishes with fish, using crowd pure and pan, cheese cakes.The diet does not indicate the intake of liquids, but it must remember that a lot of water must be drunk between the sandwiches, at least one and a half liters per day.
Second stage - alternation
In this phase, the main weight loss occurs.Its duration is not regulated.Theoretically, you must adhere until your weight becomes perfect.
Here are the basic principles of this phase.
- Add vegetables. Fiber -rich products are added to the exclusively protein diet.These are vegetables and herbs.In total, Dr. Ducan allows the addition of twenty -eight years, which makes the diet more balanced and diverse.
- We alternate protein days with mixed. Protein days are periods in which he continues to eat only animal proteins.Mixed: When plant products are added to protein products.Alternance schemes are selected individually.To determine your alternation scheme, use the table.
| Necessary weight loss | Scheme (protein/mixed days) |
|---|---|
| Up to ten kilograms | 1/1 |
| Up to twenty kilograms | 3/3 |
| Up to thirty kilograms | 5/5 |
| More than thirty kilograms | 5/5 |
- We eat more saved. Increase the daily consumption rate of two tablespoons.
- We drank more liquids. It is optimal to wear the daily rate of water and tea to two liters.
In the alternation stage, weight loss occurs stable, but not intensely.The average indicator is a kilogram per week.Therefore, you must be diet in this phase from several weeks to several months.
Allowed products
You can continue using all familiar products in the past stage.In the new one, vegetables and all types of vegetables are added without exception.
Enter seasonal vegetables into the diet: cucumbers and tomatoes, eggplants and zucchini, all kinds of cabbage, beets and carrots.Use any type of onion, mushrooms, celery and asparagus.Try those vegetables to which they were indifferent before, for example, turnips and pumpkin, achicoria, radishes, patch beans.Healthy and delicious herbs: spinach, accelerates, salad, coriander, dill, parsley, green onion.
Despite the fact that all vegetables are useful, some of them are prohibited, since they contain a lot of starch, therefore, too high.This applies to peas and beans, potatoes, corn.
All spices you can use in the kitchen remain in the diet.Add new products:
- Cocoa Skim is one of Ducan's products, it is impossible to find it in our stores;
- Starch: will help in the preparation of vegetable dishes;
- Cream: conventional with fat content of up to four percent or soy;
- Cheese: Gordura up to six percent, an incredibly weird product;
- White and red wine: up to three tablespoons;
- ketchup.
During the day, it cannot consume more than two new products.The standard for each is up to two tablespoons per day.
What to cook
In this phase, preferences and eating habits are generally formed, so the use of vegetables and herbs, some new products allow you to create a more or less complete diet without risk of interruptions.According to the heavy revisions, Ducan's diet at this stage can include the next diet.
Table - Ducan Diet Option Menu for the alternation of the stage of the stage.
| Day | Breakfast | Dinner | Snack | Dinner |
|---|---|---|---|---|
| 1 | Omelette, bread with bran, coffee | Soup with meat meatballs, chopped vegetables | Mass of curd, tea | Baked meat in aluminum foil, vegetable salad, green tea |
| 2 | Fitting cottage cheese, yogurt | Fish soup with fillet pieces | Schools with bran, fish with weak advantage, tea | Boiled meat, kefir |
| 3 | Casteluela, Café | Meat soup | Kefir, bread with bran | Poultry chops, vegetable salad |
| 4 | Eggs with meat | Soup with pieces of fish | Casteluela, tea | Baked fish fillet, kefir |
| 5 | Boiled eggs, slightly salty fish, coffee | Meat chops, vegetable salad, yogurt | Kefir, bran | Stewed with calm, vegetables, tea |
| 6 | Cheeses, coffee | Fish soup with fillet pieces | Boiled mussels, yogurt | Baked meat |
| 7 | The cottage cheese is whole, boiled egg, coffee | Fiction soup, vegetable salad, yogurt | Cottage casserole, kefir | Colon for Paragory and Vegetables |
Such diet is adequate to alternate one by one.For other schemes, combine protein and mixed days in the required sequence.
Third Stage - Consolidation
At this stage, weight loss occurs slowly.On average, it passes 0.4 kilograms per week.But the author points out that the task of the stage is not to continue losing weight, but to consolidate the result and save it for a long time, without allowing the weight to return.
Here are some characteristics of the fixing stage.
- Add products with starch. In his diet, the products that he traditionally used before, for example, are ordinary bread, pasta and potatoes, can gradually appear in their diet.But they must be consumed moderately, not constantly.
- We increase the volume of bran. Increase the daily standard to three tablespoons of a valuable component.
- We eat honey. A new element of the energy system that will rejoice the complete absence of sweets in the diet.It is now allowed to eat up to three teaspoons of this healthy and delicious product.
- We organize "Vacation"! The return of the usual diet, according to the author, is impossible without some messages for you.The holidays or the "parties" are meals during which he eats everything he wants.Absolutely any product in any amount.It is important to remember that the "party" is a meal, not all day.And can repeat it only twice a week and not in two days in a row.
- We return to attack. This must be done once a week.You are allowed to choose any convenient day for you and any menu from the first phase.
The duration of the stage is individual.According to weight loss, consolidation has to spend a lot of time.But the presence of new and so familiar products, the ability to move a bit of the diet eliminates the psychological discomfort of the stage.
The duration is calculated according to the formula: 10 days for each kilogram lost in the second stage.That is, if he has lost 8 kilograms in an alternation, he will have to spend 80 days in the consolidation phase.
What to cook
The kilograms will not return if the recommended diet follows.Its permanent satellites are all phase protein products, all plant products of the alternation stage.
Include new components in the energy system:
- fruits, except bananas and high rating grapes;
- Legumes, potatoes and pasta: do not use more than twice a week;
- Cheese: up to forty grams;
- Bread: up to a couple of slices per day.
Table: an approximate diet for the week of the fixing stage
| Day | Breakfast | Dinner | Snack | Dinner |
|---|---|---|---|---|
| 1 | Mass of curd, tea | Meat soup, oat bran, kefir | Seasonal fruits | Chicken fillet baked with vegetables, a potato garrison |
| 2 | Umbot with turkey, coffee | Fish soup with fillet pieces, salad | Seasonal berries | Cheeses, fruits, coffee |
| 3 | Meat chops, vegetable salad | Meat soup | Fruits, yogurt | Baked meat, vegetable salad |
| 4 | Choose any "attack" phase menu | |||
| 5 | Eggs, kefir, coffee | Fiction soup, salad | Berries, bran | Baked fish fillet, stewed vegetables |
| 6 | Casteluela, Café | Fish soup with fillet pieces, yogurt | Seasonal fruits | Mussels baked with cheese, salad, rice garnish |
| 7 | The cottage cheese is whole, boiled egg, coffee | Poultry chops, bread with bran, salad | Fruits or seasonal berries | Fresh vegetables, stewed meat, 2 glasses of your favorite wine |
At this stage, you can use the usual recipes that made their diet before.The chops, the meatballs, the meatballs, all kinds of baked and stewed meat, fish, seafood are complemented with vegetables, fruits and berries.In fact, the diet stops perceived by any nutrition restriction.
The fourth stage is stabilization
Mr. Ducan himself calls this stage the habit not only to eat well, but also to lead a healthy lifestyle.How long should you adhere?As much as I want to remain thin, healthy and attractive, that is, always.
Follow the basic requirements of this stage.
- Turn any product in the diet. Or continue eating in the "Consolidation" menu.This is the best way to maintain a body in shape and protect it from increasing excess weight.
- Organize a "attack" per week. For a day, just eat protein foods.
- Continue eating bran and drinking a lot. The standards remain the same: three tablespoons of valuable fiber and two liters of water per day.
- Pay attention to physical activity. The more you move, the better you will feel.Walk on foot, avoid elevators, perform simple exercises at home.
In the stabilization stage and even before, you can lose the feeling of staying in a diet.Sometimes situations arise that the allowed products are not available for you, for example, at a corporate party or at a family party.Remember that you can organize "parties" for you, this is not prohibited.But after relaxation, return one day to the protein menu.
Is the Pierre Dukan protein diet effective?Undoubtedly.Help lose kilos of more.But consider it suitable for absolutely all.According to the author of the methodology, it can only adhere to the pure "days of protein" to adhere to obese people, whose excess weight raises a threat to health and life.To a greater extent, adapted to the real needs of the human body, only the third stage of the diet can be considered.