Excess weight is a huge problem for many residents of this or that country. For some, the struggle with it lasts a lifetime, someone "moves" back and forth, loses and still gains pounds, but some of them still reach the ideal weight and keep it with all their might.
For those who are tired of the scale arrows and desperate sighs, unable to overcome the fat layer on the abdomen and cellulite on the thighs, there is a universal salvation and this is Pierre Ducan's diet. Have you heard about him? Yes, maybe this is all because it is popular in Europe, but the CIS countries either did not know about it at all, or have only a small amount of information. This diet is a salvation from boring rice, buckwheat, kefir and other mono-diets that allow for imaginary weight loss. The diet is varied, it is ideal for those who like to eat deliciously, without preparing their own meals.
The diet motto: "Eat as much as you want! "
Tempting, right? It turns out that food will not be the enemy, but an assistant in the fight against calories and fats, and that's important.
A few words about the author of the diet, you need to know the savior of the world from extra pounds? !
Pierre Ducan is a renowned French dietitian, a physician who has been actively researching products and their effects on the body for over 30 years. Working on a concept such as eating behavior, he was able to learn the secret to an ideal weight, as well as the way to achieve it.
Pierre Ducan is the author of 19 books that are the fruit of many years of experience and practice, but the most important of his miracles is the bestseller "I do not know how to lose weight", which was released in 2011, but is already actively read by all his fans who want to lose weight without harm to healthAnd forever! The book has been translated into several languages and is sold in more than ten countries around the world.
Dr. Dukan's diet is based on the intake of protein foods that are easily absorbed by the body and promote weight loss. At the same time, cleanses the body, removes all toxins and toxins, metabolism is excellent. The main products of the diet are meat, fish, vegetables and, most importantly, bran. The most attractive and convincing is the duration of the diet, it depends on the amount of excess weight per kilogram, the time spent and the characteristics of your body.
Before you start a Dukan diet, you need to know your optimal weight to strive for. This can be done using easy-to-find services on the internet. You will be able to enter all the necessary parameters (current weight, desired weight, weight loss attempt, height, pregnancy, etc. ) and get your ideal weight indicator. As you can see, everything is individual. In addition, you will get a "ruler" to help you maintain your diet step by step: each stage is calculated according to the duration and weight loss, which will allow you to easily control the duration of weight loss.
Let’s move on to the stages where the Dukan diet is divided. There are 4 of them in total. More than each.
Scene 1, entitled "Attack"
From the name, it can be understood that the extra pounds will attack, provoking their rapid and significant loss. This is the shortest and most progressive period during Dr. Dukan's diet. Its duration is calculated as follows:
- If an extra 5 kg or less - the "attack" will last for two days.
- Get 5-10 extra pounds? Then you will attack the kilograms in 3-5 days.
- If more than 10 kg is superfluous, the phase is delayed for 5-7 days, well, a maximum of 10.
During this period you can only get protein: meat, fish, low-fat dairy products and eggs. During all this time, a weight of up to 6 kg can be passed without much effort.
Now more about the products we are going to attack to lose weight.
ᲨYou can eat:
- Any lean meat: veal, rabbit, beef, horse meat (whole meat, except entrecote and fileshki), rabbit. Pork and sheep are taboo! Prepared without gram oil.
- Liver, kidneys, lungs - any beef, veal, poultry, as well as beef neck.
- Any bird, except ducks and geese, should be skinless.
- Ham without skin, with a fat content of 2 to 4 percent.
- Any fish, regardless of cooking method.
- sea Products.
- Eggs, but not more than 2 hearts, white can be unlimited. If you have high cholesterol, reduce your intake of yolk to 3-4 times a week.
- Low-fat dairy products. You can also use milk powder 0% fat, but not more than 3 s. K. In the day.
All this is worth doing without adding oil and fat, you can eat when you want as much as you want, no calories are counted.
Some foods should be eaten in moderation:
- Coffee and any tea;
- Vinegar and soy sauce;
- Any herbs, caraway seeds, a maximum of one and a half onions a day, and other spices;
- Gelatin, baking powder, yeast and agar-agar;
- A pair of grains, can be used as a seasoning;
- Lemon juice for dressing;
- Salt and mustard - very little, otherwise excess water will not leave the body;
- Zero calorie sugar substitutes (not fructose, glucose and sorbitol);
- Diet drinks;
- You can eat 8 crab sticks;
- Mono oil can be used as paraffin oil (1 tbsp. L. ) Because it is not high in calories, it covers the intestines, gives normalization of work and improves stool. Do not use for roasting, do not heat, ideally - dressing for salads.
In any case, it is necessary to:
- Eat 1, 5 s. K. Lshvria bran per day.
- Light exercise and a daily 20-minute walk.
- Drink 2 liters of water (tea, amount of coffee).
If you have bad taste in your mouth, do not sneeze with a bad odor, it is an absolutely acceptable event and indicates that you are on the right track. You can move on to the second stage.
Stage 2 - Alternative or Cruise
This phase continues until the scale arrow shows you the desired, optimal figure. The peculiarity of this period is that the protein days are replaced by the protein-vegetable days.
Pierre Ducan's diet offers an independent choice of alternative - 1/1, 2/2 or 5/5. For people who are overweight it is advisable to follow a 5/5 scheme, for those who are slightly overweight, 1/1 is optimal, so it will be easier for the body and for you.
List of forbidden vegetables (starch and not only):
Avocado, all legumes, not green beans, peas, corn, potatoes, lentils, olives and olives and all kinds of cereals and pasta. Artichoke has not yet been identified in any product group, so its use should be kept to a minimum.
All other vegetables can be, only carrots and beets should be eaten in small quantities as they contain sugar. For a change you can put 1s in the diet. K. Tomato paste (ketchup), as well as 0% yogurt with fruit.
For cooking you can use all the products from the "attack" stage, which you should eat in moderation there.
The innovations are as follows:
- Kato now we eat 2 s. K. In the day.
- If necessary, one art. Lkhorbli bran will help with constipation.
- Dairy food should be no more than 1 kg, control it.
- Water is the same as 2 liters.
- Now you have to walk for at least half an hour.
Protein-vegetable rotation allows you to normalize metabolism, water leaves the body, removes toxins, toxins, fat and salt. As soon as you notice that the Libra arrow has become a cherished number, you should proceed to a stage called "Consolidation".
Stage 3 - "Consolidation" or "Weight Loss"
This stage will help you to consolidate the results obtained and it will continue according to the lost kg. That is, if you lose 5 kg in the second stage, then the consolidation will last 50 days, 10 kg - 100 days, and so on. Sh. It turns out one lost kilogram in 10 days of the 3rd stage.
Having gone through the previous two stages, do you want diversity and something new? აფNothing! Now you can buy 40 grams of cool cheese that contains no more than 40% fat in dry matter. The lower the% fat, the more cheese you can get.
You can also get two pieces of rye bread, one piece of fruit (except bananas, cherries, cherries and grapes) and a few slices of watermelon or melon.
As for the meat, you can now eat fried pork, bacon and lamb in any quantity.
And a few more bonuses: now you can rely on a portion of starchy vegetables once a week, as well as arrange a "stomach feast" that will allow you to enjoy the first, second and dessert (aperitif - a glass of wine cheese). But you should enjoy it all in one sitting, for breakfast or lunch.
Now we will divide the whole stage in the middle. For example, consolidation must be followed for 80 days. The first part - 40 days: you can get one serving of starch and one "holiday" per week, but then 40 days you can eat starch several times a week.
What do we mean by starch? Here is the list and the amount allowed for consumption:
- Მacaroni. Their eating is about 220 gr. Dress with natural tomato paste with onions, or grate with a little Parmesan cheese.
- Whole wheat, as well as couscous and wheat bulgur and allowed in the amount of 200 g.
- Lentils. It can be 200-220 grams, it helps to stabilize the weight due to its slow carbohydrate content.
- Beans, peas and chickpeas are very nutritious and you can get some of them too.
- Rice and potatoes should be eaten very rarely, 125 grams in small portions (potatoes should be in shape). Whole grain rice can be consumed in the amount of 220 grams.
What not to do:
- Arrange two celebrations in a row
- Needs addition - has a sense of proportion
Choose one day a week, so to speak, unloading protein so that all the extra calories disappear easily and this day is always the same, for example - Thursday.
Now you need to eat bran up to 2. 5 tbsp. Walk and walk for at least 25 minutes a day.
Stage 4 - "Stabilization"
Now we come to the part where we talk about the middle ground.
It has certain rules that you can not follow to gain weight in a lifetime, the main thing is just to follow them.
- Eat as before, but control the amount of food. Better more protein and vegetables, do not overeat fruits, cheese, bread and starchy foods.
- Stay on one protein fasting day and the weight will never come back.
- Water not less than 2 liters.
- Take a walk every day for at least 20 minutes.
- Walk more, forget about elevators, escalators and if you can, get off the bus early / late to the bus stop and walk home / work. Check it works?
- Kato should eat 3 s. K. In the day and every day.
Dukan Diet Recipes
There are lots of recipes on the net for followers of the Dukan diet and so that you do not think it is boring and monotonous, try to prepare a few dishes.
Egg salad
We take two boiled eggs, onion, low-calorie sour cream (kefir) and spices.
Cooking is very simple: we cut the eggs into cubes, add the finely chopped onion and add a teaspoon of sour cream, salt and voila, the fragrant egg salad is ready.
Zucchini pancakes with salmon
We take a pound of zucchini and burn it on a large grater, pouring the juice. Meanwhile, take 3 eggs, two tablespoons of cornstarch and one bell pepper, mix it all, add the chopped salmon and spices with salt.
Mix this homogeneous mass with the zucchini and make pancakes in a Teflon pan, without oil. Შ Done!
Three-minute bread
This is necessarily:
- 2 s. K. Oat bran and 1 tablespoon wheat;
- A couple of eggs;
- Corn starch 3-4 s. K. L.
- 2 s. K. ლკეფირი;
- Jars of soft cottage cheese 0-1% fat;
- 1 pack of baking powder.
Add salt to starch and bran, add baking powder and mix well. In another bowl, mix the kefir, eggs and cottage cheese. We combine everything, mix and shape. Bake in the oven for 20-30 minutes.
It goes well with slightly salted salmon and cucumber.
Hack baked in foil
We take the hake fillet, add lemon juice, add salt, fish spices, various herbs, wrap in foil and bake in the oven for 10-15 minutes.
Ducan's diet reviews are just wonderful, many women of honorable age have achieved stunning results, lost up to 50! Kilograms and took the form of young girls. In men there is a good review of the Dukan diet, everyone who aspired to an ideal weight got the desired result and without psychological discomfort.
Consider the main pros and cons of Dr. Dukan's diet
Cons
- Fatigue may increase in the early days, this is due to ketone bodies in the body, which reduces appetite;
- Lack of vitamins, compensated by tablet complexes of vitamins;
- There is still a lack of fat, so sometimes you can add a little vegetable oil;
- Dukan's diet may not be liked by people who are lazy to prepare food;
- Not suitable for people with persistent intolerance to certain foods, people with allergies and stomach ailments.
Positive
- Only natural, most useful products are used;
- One hundred percent result, even the body's resistance to diets;
- Excellent motivation in the "attack" stage, the weight disappears quickly;
- Delicious and healthy;
- You can always eat a lot;
- Adherence to the diet is very simple, whether it is at home, work in the office or at the resort.
Try the Pierre Ducan Miracle Diet and rate its effectiveness!