Pierre Dukan is a French nutritionist with 40 years of research experience in diet.In the early 1970s, he began to work on creating a weight-loss technology that could be applied to problems in every patient who causes obesity.
After publishing the book "I Don't Know How to Lose Weight" (but not the first one), the glory of the world came to Dukan.Followers of his system manage to lose weight significantly, counting among thousands of people around the world.To date, Pierre Dukan has released 19 books, including a shared account, which have been translated into more than 10 languages and sold for millions of dollars.
Dukan's diet is not temporary.The meaning of this technique is that a heavy person who wants to maintain results must obey certain rules in nutrition throughout his life.There are many clubs and forums, on ducal exchange of opinions and recipes, advocates of food, and moral support beginners who decide to embark on the path of weight normalization.
General principles of Dukan diet
A slogan that helps promote the system - "eat as much as possible" is in line with the basics of the system.The terms are not actually standardized, but the restrictions involve the product itself, gas stations, spices and cooking methods, which still require you to do some self-organization and willpower.The first thing everyone to do to lose weight according to the Ducan method is to test it on the official website to determine their perfect weight.
The duration of weight loss to the weight loss phase of the day will also be determined.The test not only considers the simplest principles for determining normal weight, such as the ratio of “growth wes-chirin on the wrist”, but also considers more personal factors: what are the smallest and largest weight, how many children there, how many children there are, how many people gain weight.
Dukan's diet consists of 4 stages - each stage performs strictly defined functions during the normalization and stability of weight: "attack", "Cruise", "Consolidation" ("fixed") and "stable".Although weight loss reaches a normal weight, usually between the second and third stages of the diet, the last two stages are still needed to stabilize weight and consolidate life-based food habits.
For each stage, the allowed and prohibited products are allocated, however, one product must be used in the first three stages of each day - OAT BRAN - must be used.In addition, to adhere to the Dukan diet, it is necessary to minimize salt consumption and increase the amount of water to 2 or more liters per day.This will help remove excess water from the body and speed up the process of burning fat.
Dukan’s diet is built on the first stage to organize major weight loss, then lose 1 kg per week.Based on this, the entire weight loss system was established.This diet is strictly protein and is already obvious in the first stage.Protein products are allowed to be consumed almost unrestricted, but if fat and fast carbs are used, you almost have to be classified completely - until the third stage.
This has its drawbacks, which are not usually covered on diet sites, and we will discuss it later.Furthermore, the prerequisite for weight loss according to the Dukan system is the increase in physical exercise, whose minimum duration and intensity can be determined individually at each stage.A brief specification of the basic principles of the Ducan method is as follows:
- Compilation of individual weight loss plans based on individual characteristics;
- The distribution of the four periods of diet covers both the period of weight normalization and lifelong control;
- Mainly protein and protein vegetable diet;
- The long duration of the diet, as the plan’s insignificant weight can be used by people with a different degree of obesity.
- Smooth weight loss - 1 kg per week;
- Alcohol, sugar, starch products and sweet fruits with high sugar content are completely prohibited;
- The existence of physical exercise;
- Salt restrictions;
- Daily use of oat bran;
- Food without partial restrictions;
- Almost completely excludes fats and products that delay water during all stages of weight loss.
Now that we see the overall situation of the Ducan method, it is time to take a closer look and understand the details.
How long will the diet last?
As mentioned earlier, separate weight loss regimens can be calculated by testing on the official website.However, presumably the plan (depending on how many kilograms you want to lose, given the last stage of life) looks like this:
- 5 kg: 2 days - Attack, 15 days - Cruise, 50 days - Merge;
- 10kg: 3-attack, 50-cruising, 100-merge;
- 15 kg: 4, 85, 150;
- 20 kg: 5, 120, 200;
- 25 kg: 7, 155, 250;
- 30 kg: 7,190,300;
- 40 kg: 9,250,400;
- 50 kg: 10,330,500;
- ETC.
As you can see, Ducan’s diet doesn’t mean lightning – fast change – it is designed to maintain results and prevent future weight resets.
The first stage.attack
This is a protein-only phase, and 72 low-fat protein products are allowed during this period.It is the minimum length (from 2 days to 10 days) and is mainly used for this purpose:
- Give the psychological motivation for weight loss, because during this period you may reduce from 1.5 kg to 6 kg.This gave motivation and the ability to assess prospects and received the first praise with the spirit of “You pull up!”and “You look good” which makes further struggles a further struggle;
- Remove excess water.Many weight loss systems use this technique to achieve faster fat burning.Water metabolism is associated with lipolysis (presumably by the metabolism of fat and eliminating lipids from fat cells), and the faster you eliminate excess water, the faster you will get the chance to get rid of excess fat;
- Configure the body and mind to a new long diet.
Allowed and prohibited products
- Meat: lean, no skin and fat (only minimal fat fragments): veal, beef, rabbit, low fat poultry, no skin, allow riders, except for the file section and anthrakot.Forbidden: pork, lamb, duck and goose.In the viscera, you can use beef, veal, chicken and turkey liver, kidney, tongue.Also allowed for limited lean fat ham content up to 4%;
- fish.Without exception, including fat varieties, caviar and milk;
- crustaceans and molluscs, as well as salt-free and low-fat products;
- egg.Allow unlimited protein, but egg yolks must limit 2 PCs.every day;
- Small dairy products are allowed, but only if the fat content is 0% or more.If you use dry milk, you need to limit its consumption to up to 3 tablespoons.every day.
All of the above products should be prepared without using fat.Baking, cooking and cooking is the most needed, but you can fry in a pan with a backcoated pan without oil.From beverages and additives to dishes, you can use the following:
- Beverages: All kinds of teas are allowed, including herbs, coffee, pure water, diet and other dietary beverages;
- Supply: Any vinegar (apple, grape, balm), soy sauce, lemon juice (allowed only as sauce or seasoning; drink lemon water and lemon juice, with lemon), mustard sauce in very moderate amounts (depending on the water's ability to delay water), sugar-free tomato sauce, a small amount of salt and a small amount of salt are allowed in 2 tbsp.Daily, olive oil or rapeseed oil - 1 tablespoon coffee, paraffin oil - 1 tablespoon.(In any case, do not heat and do not fry when using soda 1:1 dilution.
- Sweet: You can burn a supercharger with zero calories.Other sweet blowing (glucose, fructose, fructose syrup or corn syrup, sorbitol, etc.) are prohibited completely;
- Cooking additives: gelatin or agar, baking powder, soda, yeast;
- Salt: 1 (or less) coffee spoon without hills every day;
- Crab sticks: up to 8 PCs.every day;
- Cornishons: 2 small per day;
- Protein powders and cocktails - unrestricted (provided that they are low in fat or completely low in fat).
Mandatory addition
- Drink at least 2 liters of water;
- Make sure to work at least 20 minutes a day.It is recommended to connect to another activity;
- Eat 1.5 tablespoons per day.Oat bran
Characteristics of the first stage
- There may be an unpleasant smell from the mouth.This is a problem with all protein diets and is related to fermentation in the digestive system.Usually, it disappears when the next phase switches.
- Dry mouth.It is also related to protein diets.It can cause water excretion, which results in certain dehydration symptoms.In this case, just carry a bottle of water with you and drink a small amount of water.If a few days later, the dry mouth still exists or other shocking symptoms, it is worth interrupting your diet and visiting your doctor.
- During the first few days, fatigue may occur, which is associated with hypoglycemia.
- If your "attack" is longer than 3 days, constipation and non-disease pain may occur.If the pain is very high, please consult your doctor.
The second stage.Cruise (alternate)
This phase lasts on average two to six months.It is also related to the main use of protein products.During this time, as planned, you will reach the perfect weight.It just consolidates the results and educates the right food behavior for the rest of your life.
In the second phase, 28 vegetables were added to the diet, the rules about the additives were slightly weakened, and the amount of bran in the menu increased to 2 tablespoons.every day."Cruise" is when you have to alternate proteins, proteins and vegetable days.Ducan now recommends you to alternate one thing, but you can choose another for yourself, such as 2 or 3 out of 2 or 3 in 3 days.
Allowed and prohibited products
- All products in the first stage are allowed;
- Among vegetables, you can eat cucumbers, tomatoes, peppers, radish, asparagus, fennel, patchy beans, various onions, pumpkins, cabbage, celery, celery, spinach, eggplant, eNizhay, Zucchini.Limited quantity of carrots and beets are allowed.You can also eat a variety of vegetables and some necra veggies;
- You can eat any mushroom;
- Also, you can add 1 tablespoon to your diet.Tomato paste or part of the skim yogurt with fruit and 1 teaspoon.Cocoa or corn starch.However, you can only consume any two of these products per day.
- List of allowed additives with lemon and its passion, seasonings without oil and sugar, low power broth, candy and gum, with aspartam instead of sugar;
- Increase part of the vegetable oil to 1 teaspoon;
- Protein and Vegetable Day tomato sauce can be eaten without restrictions, with no more than 1 tablespoon of protein;
- avocados, beans (except patch beans), corn, potatoes, olives and olives, all types of cereals, and of course pasta;
- Artichokes can be eaten in moderation;
- It can be eaten 1 tablespoon.Wheat bran has constipation;
- Dairy products, even low-fat products, can only be limited to 1 kilogram per day;
Mandatory addition
- The time for mandatory alleys increases to 30 minutes per day;
- Increase the daily portion of oat bran to 2 tablespoons.
- The drinking system remains unchanged.
The stage is the third one.Merge (merge)
This stage prepares you with normal nutrition and helps consolidate results to avoid weight recovery.The duration of this phase is calculated based on a simple formula: the number of kilograms lost is multiplied by 10 days.So if you lose 36 kg, the duration of the merge phase will be about one year.At this stage, certain culinary joys are allowed: partially starchy dishes and boot days.
The latter is known as the "Feast of Soul" and includes a whole meal of aperitifs, first, second and desserts.During this meal you can afford absolutely anything.However, their limit on loading date will also be considered below.The stage itself is conditionally divided into half.In the second half of the merge, the number of load days allowed increases.
If you can allow a portion of the starch product and a holiday meal each week, then in the second phase, the number of such fun doubles.During this time you need to determine the day of the week, which will be protein - not loaded - you will eat protein foods in the products allowed in the "attack" phase.You need to observe this lifelong unloading to keep your weight normal.
Allowed and prohibited products
In addition to products that existed in previous stages, they are also added to your daily diet:
- 2 whole grain bread;
- 40g solid cheese (except melted, goats and mold).Also, cheese should not be 40% fat.
- 1 fruit-sized fist or a cup of berries, a slice of melon or watermelon.Avoid bananas, cherries, cherries, grapes, figs;
- Unlimited amounts of lamb, pork and bacon are allowed;
- Increase the allowable amount of vegetable oil to 1 tablespoon.
Rules for loading meals
- Do not take supplements;
- Do not schedule 2 days in a row;
- This meal should include the first dish, the second dish, dessert and an aperitif (wine and cheese).
Allow starch products
- pasta.No more than 220 grams.You can add tomato sauce or season to fresh tomatoes with fresh tomatoes and spices.A little Parmesan cheese is allowed to be added to the pasta;
- Rice, wheat porridge, bourgour, couscous.No more than 200 grams;
- Beans - beans, peas, chickpeas, lentils, etc.No more than 220 grams;
- Potato.No more than 125 grams.Wear only uniforms or bake in foil.
Additionally, increase the dosage of oat bran to 2.5 tablespoons and the walking duration should be at least 25 minutes a day.
Stage 4.Stablize
This is not the stage of diet, because to prevent weight from re-weighting, you will have to change your food habits forever.Your new food rules sound like this:
- One day a week is protein. Eat on the principles of "attack";
- Drink at least 2 liters of water per day;
- Walk at least 20 minutes daily;
- Refuse the elevator, escalator and, if possible, public transport;
- Consumer 3 tbsp. oat bra daily;
- Take care of any sport or physical activity. Among the various options you can find will certainly bring benefits, but also fun: dancing, hand-dial combat, gym, running, swimming, and more.
What to do if there was a breakdown?
No one is safe from failures and minutes of weakness. You just got on a diet - and then guests with wine and cake came to you! You do not tolerate protein diets, and hunger was simply unbearable. Or maybe you could not resist the New Year's overreating.
An excuse can be found, but the fact remains - you fall and dare to have everything you have in the candy department of the refrigerator or the nearest store.This is not a reason to throw a diet or start all over the beginning. You just have to "punish" yourself through other restrictions, swearing in tears that you won't repeat the mistakes, and move on.
- Regardless of the stage, you will "punish" yourself with 1-2 protein days.If you fall off during the "attack" phase, extend it for 2 days;
- Limit salt consumption to a minimum of 4-5 days;
- Increase sleep time by 2 hours;
- Walk for at least one hour a day for 3-7 days, depending on how many you fall.
Dukan Diet Recipes
You don't have to shrink on the cereals and lean breasts, as observed in many diets.Furthermore, amateur cooking experts are deeply suffering from the fact that they cannot realize their potential in weight loss.Followers of the Dukan diet, who don’t like monotonous food, have come up with hundreds of recipes and adapted many dishes for their favorite dietary rules!
Pancakes and bran
raw material:
- Oat bran - 2 tablespoons;
- Wheat bran - 1 tablespoon;
- Soy isolate - 1 tablespoon.
- Egg-1.
- Baking powder - 1 teaspoon;
- Sweetener - 4 tablets;
- Low fat yeast or kefir-2 tablespoons;
- The taste is optional.
Prepare:
Mix the ingredients and let them brew for 15-20 minutes.Place the spoon on a dry-mounted pot.Fry over low heat until cooked, not very brown.
Condensed dumplings
Usually, you can fill any filler from the list of allowed products.You can even put a little lean meat and make dumpling-like dishes.
raw material:
- 250g cheese;
- 2 tablespoons.corn starch;
- Egg;
- Season with salt;
- Filling is optional.
Prepare:
Mix ingredients.Use a spoon to shoot the required number of cheese cubes to form a "cake", place the filling and pinch the edges, rolling the balls for reliability.Boil it in slightly salted water to surface, such as regular dumplings.
Zucchini stuffed with meat and cheese
raw material:
- Zucchini 1-2 pcs.
- Cheese or fried brynza -150 g;
- "Allow" meat or chopped meat - 250 grams;
- Egg-1.
- Garlic - 1 clove;
- Green - 2 tablespoons;
- Salt and pepper - Taste, but as little as possible.
Prepare:
Carefully cut off the tail of the zucchini - making the right cylinder as many as possible.It is recommended to choose a direct zucchini during the purchase process.With the help of a knife and spoon, sprinkle the core out of the zucchini.Do it carefully so as not to break through the skin.Cut the meat.Chop the pulp of the zucchini, salt, let stand for 15-20 minutes, then squeeze the juice.
Mix meat, zucchini pulp, cheese/fetta cheese, eggs and vegetables.Salt.Carefully stuff the zucchini into the resulting mixture.Place in a container or shape and bake at 200-220 degrees for 20-30 minutes.If you have a mixture of fillers, you can add 1 tablespoon.Grilled meatballs with soy sauce and spices with skim yogurt.
One tablespoon of tar oil in Dukanov's diet
Various websites talk about the advantages of Dukan's approach - completely forgetting that she, like most diets, has the other side: contraindications and disadvantages.Because Dukan's diet is an expressed protein, all the disadvantages of such systems are IT-based, including possible violations of hormone background and chronic constipation.In addition, the fast carbohydrates considered to be the enemy of Figure 1 are also the main fuel for the brain.
First, you may have inhibitory effects, lethargy, cognitive function, and emotional deterioration.If you have any problems with your digestive system, think twice before doing it.Before switching to a protein diet, you must be sure to consult a doctor or other qualified expert who observes your disease.Remember that certain hormones are also sensitive to proteins in your diet.
If you have problems with pancreatic hormone or pituitary gland, ask an endocrinologist for advice.Likewise, Dukan's diet is absolutely not suitable for pregnant women - it not only strengthens the inconvenience inherent in this state, but also is also unbalanced.During pregnancy and breastfeeding, if you are afraid of weight gain, just consider the healthy diet of pregnant women, which not only considers your weight but also the needs of the fetus.
Dukan System: Results and Comments
There is a lot of discussion about the appropriateness of oat bran use.Among the diet advocates, there is even a joke that Ducan makes a lot of money in promoting Bran's books and workshops.The good news is that Dukan’s diet is indeed effective!According to the Ducan method, there are thousands of weight loss of 5, 10 or even 60 kg.
And, thanks to this diet, thousands of followers are slowly but surely losing a lot of fat.So if you don’t have the taboos of protein diet and allergies to oat bran, but have the perseverance and desire to “find recipes through Dukan” and develop your own cookbook, which will be your loyal companion in the struggle for harmony, then maybe this technology is perfect for you.