For nearly 20 years, world-class stars and ordinary women have praised Duquesen's diet.Duchess of Cambridge, Carol Middleton, Jennifer Lopez, Penelope Cruz - This is far from the outstanding figures who helped lose weight by the great French nutritionist Pierre Ducan.However, at first glance, a simple diet has its own characteristics that should be taken into account when compiling menus every day.
Interesting!Pierre Ducan is a French writer who was born in 1941 in the past.In his childhood, he dreamed of becoming an art critic and having talent in the visual arts.But his mother's death fundamentally changed Dukan's life, he entered medical school, and after graduation he worked as a therapist.
What is Dukan's diet
Dukan's diet was born in the 1990s.Founded with nutritionists for about 40 years, doctors conducted detailed research on the effects of protein on the human body.The nature of a diet is simple - the diet is formed from protein products and the use of carbohydrates is strictly limited.
Pierre Ducan believes that everyone has a unique supply of fat cells.Men and women with many of these cells are more likely to accumulate weight.ThenGet rid of extra weight and keep your achievements, you need to eat protein products.
Interesting!Pierre Dukan's world reputation came in 2000 after I Can't Lose Weight, released in 2000.In terms of sales in France, she lost slightly to Harry Potter.
The rules of Dukan diet are passed through 4 stages, each of which is prepared to change the diet, lose weight and maintain results.But at the same time, there is no need to give up on the product you like.Diet allowedMore than 100 products.
Phase 1 "Attack"
The first, most important phase aims to form motivation.At this stage, you may lose from 5 to 10 kg.Diet is adhered to during the attack phase and allowed to be no more than 10 days.Moreover, the weight is smaller, the faster the end of the first stage.
So if you plan to reset up to 5 kg, the phase will last 1-3 days.With an excess weight of 5 to 10 kg, the diet will take from 3 to 5 days (if it is more than 10 kg), then you will have to attack for 5-7 days.
In the first stage, you only need to add salt to the finished dish and just eat certain products.The amount of food is unlimited and can be eaten every time you feel hungry.
What products are included in the diet:
- Meat: Türkiye, veal, rabbit, beef;
- heart: liver poultry and beef, beef, kidney and veal tongue;
- fish: Any, including smoked, oooo, fat;
- seafood;
- Up to 2 egg yolks per day;
- Loof Dairy Products.
In reasonable quantities, seasonings and spices are allowed.Mustard sauce, dried vegetables, pepper.Drink coffee, tea, and diet wooden stakes from drinks.
Phase 2 "Cruise"
In the second stage, active weight loss occurs.Thanks to the first phase, the body will prepare a protein diet, so the body will not deteriorate during the "cruise".The duration of this phase is determined separately - the required weight is reached from 3 months.
The main principle of the second stage is the alternation of protein products and vegetables.To avoid confusion, take protein only for one day on the next day - vegetables.
What products can be consumed:
- All protein products,What you used in the first stage;
- cucumber;
- radish;
- Bulgarian pepper;
- cabbage;
- mushroom;
- Celery and all other vegetables, except potatoes, corn, avocado, red and white beans, lentils, peas, olives and olives;
- You can eat low-fat yogurt once a day.
Phase 3 "Merge"
This stage is very important.It allows you to fix the result so that you don't return the previous weight.The duration is determined separately.On average, for weight discarded per kilogram, you need to keep your diet for 10 days.If you lose 15 kg, the duration of the third phase is 150 days.
There are products from the first and second stages.But the diet became richer and new products were added to it:
- Fried meat - up to 3 times a week;
- Whole grain bread - no more than 2 slices per day;
- Low fat cheese - up to 50 gr.every day;
- Fruit - up to 200 gr.every day;
- Macarone-up to 220 gr.Daily, but no more than 2 times a week;
- 2 uniform potatoes - part up to 150 gr.No more than once a week;
- Beans, lentils, peas, chickpeas - no more than 1 times a week, up to 100 g in volume.
In the third phase, there are still no quick carbs, but the menu becomes more diverse.
Stage 4 "Stability"
Stage 4.You are gradually returning to your usual eating habits.Of course, don't pounce on cakes and candies right away.It is important to add 1-2 products per day and remember that measure. Never accept supplements, eat from a small plate and chew the food thoroughly.
The fourth phase helps to return to your favorite product, but don’t forget the proper nutritional habits.
Contraindications
Be sure to read the list of contraindications before deciding on a diet of weight loss:
- young age;
- Pregnancy and lactation;
- Kidney and liver disease;
- gout;
- interfering metabolism;
- Neurological problems.
This diet is not suitable for those who work mentally and those who tend to have frequent respiratory illnesses.It is not recommended to start losing weight during vitamin deficiency - spring and autumn.
Other dietary conditions
The Ducan diet is only effective if several rules are observed:
- Eat every dayOne tablespoon oat bran.Due to their high fiber content, they can improve digestion and metabolism.
- Daily physical exercise is very important.Get into the habit of using elevators, but climb up the stairs.In the absence of contraindicationsRunning, yoga, gymnastics.You need to keep moving.
- Follow your health.Remember that proteins can be a serious burden on the kidneys, so listen to the body to avoid failures at work.
- Drink a lot.This is an important rule for any diet.Drink one dayAt least 2 litersConsider liquids for coffee and tea.
Interesting!Pierre Ducan started eating after a patient visited.She complained about obesity and was ready to change her diet.But at the same time, the woman set a condition - she wasn't ready to refuse meat.Dukan advises patients to eat only low-fat meat and drink plenty of water.As a result, a woman lost 5 kilograms in a week.
Pros and cons of Dukan diet
Dukan's diet had many supporters, and instead, enemies.It's no surprise - nutritionists have formed innovative ways to lose weight, which allows for no reduction in portion size and no reduction in the number of snacks per day.However, diet opponents claim it’s just a marketing move, but the technology doesn’t work.
Diet will help whether it depends on the individual characteristics of the body.Before you start “attacking”, we recommend you familiarize yourself with the pros and cons of this diet.
The benefits of diet
The advantages of Dukan’s diet belong to:
- Starting from the second phase, there are a variety of delicious nutrition.Starting from the third phase, the menu should include favorite products, in addition to sweet and flour dishes.
- Great motivation.Already in the first phase, you will lose a few kilograms.This inspires further adherence to nutritional rules.
- You can't count calories.Pierre Ducan called for not counting the calorie content of the plate to fit the frame that is allowed.Furthermore, he believes such a technique is ineffective because the weight will be restored when returned to the usual table.
- You can eat at any time of the day without limiting your own portion.Protein products are nutritious so you can’t physically eat a lot.
Disadvantages of diet
Dietary disadvantages include:
- Carbohydrate deficiency can lead to a decrease in intellectual and neural overvoltage.
- Excess protein can negatively affect the kidneys and is therefore contraindicated in diseases of these organs.
Dukan Diet - Daily Menu
Consider the rules for each stage, consider the general menu of the day.You can adjust it yourself, but take into account the above rules.
7 days in the "Attack" phase menu
| sky | breakfast | dinner | dinner |
|---|---|---|---|
| 1 | omlet and Türkiye, tea | Fish soup with salmon, green tea | Meat baked with foil |
| 2 | Low-fat cheese | Veal soup with eggs, coffee | Fish stew, green tea |
| 3 | Yaichitsa 2 eggs, coffee | Fish steak without onions | Baked cheesecake, tea |
| 4 | Bread with bran, a piece of salmon, coffee | Cod ears, tea | Grilled chicken slices, tea |
| 5 | omlet, tea | Meat, black tea | Fish in foil |
| 6 | Whole cheese, tea | Meatball soup | omlet, tea |
| 7 | Cooked eggs, low-fat kefir | Meat, no vegetables, tea | Stewed mussels |
Menu and "Cruise" phase 7 days
| sky | breakfast | dinner | dinner |
|---|---|---|---|
| 1 | omlet, tea | Salad with foil, cucumber and pepper | Fish souffle, tea |
| 2 | Low-fat cabin cheese, coffee | Fish soup and cod | Club with bran, Kefir |
| 3 | Cheese, coffee | Broth assembly | Low-fat cabin cheese, green tea |
| 4 | Cabbage salad, tea | st | 2 boiled eggs, tea |
| 5 | Eggs with meat, coffee | Cheese casserole | Stewed chicken and vegetables |
| 6 | Low-fat cabin cheese, eggs | Soup meatballs, tea | Vegetable squid |
| 7 | Syerniks, Kefir | Use vegetables, meat, tea | omlet, 1 egg |
Menu and "merge" phase 7 days
| sky | breakfast | dinner | dinner |
|---|---|---|---|
| 1 | Chicken, tea | Stewed vegetables | Boiled shrimp, 1 orange |
| 2 | Cheese cubes with apples, tea | Chicken soup with vegetables | Any fruit |
| 3 | Whole cheese, coffee | Chicken meatballs, vegetable salad | Berries, berries, tea |
| 4 | 2 boiled eggs, tea | Meat and eggs without vegetables | Shrimp and herbs |
| 5 | Eggs, strawberry smoothie | Fish and vegetable salad | Cheese casserole, tea |
| 6 | Cheese, tea | Stewed beef liver and vegetables | Grilled fish, tea |
| 7 | Beef, coffee | Vegetable fish soup, tea | Cheese, kefir |
Menu is 7 days, stage "stable"
| sky | breakfast | dinner | dinner |
|---|---|---|---|
| 1 | Omlet with chicken, juice | Meat with vegetables and potatoes | Chicken roll stuffed with vegetables, tea |
| 2 | Oatmeal with fruit, coffee | Meat souffle, vegetable salad | Stewed chicken ventilated with vegetables, kefir |
| 3 | Buckwheat porridge | Fish patties and pasta | Low fat cabin cheese, tea |
| 4 | Polenta and milk | Meat in the pot, tea | Any fruit, juice |
| 5 | omlet, tea | Grill on foil without vegetables | Low fat cheese, kefir |
| 6 | Boiled eggs, 1 apple | Vegetable fish, tea | Cheese casserole with berries |
| 7 | Cheese, coffee | Chicken pasta or cereal porridge | Fish stewed in vegetables and tomato sauce, juice |