Dukan's Diet

For many residents of this or that country, being overweight is a big problem. For some, the struggle with it lasts a lifetime, someone "swims" back and forth, again losing and gaining kilograms, but someStill reach their ideal weight and keep it with all their efforts the whole time.

And for those who are tired of looking at the arrows of the scales and sighing desperately, unable to remove the fat layer on the abdomen and cellulite on the thighs, there is a universal salvation and this is the diet of Pierre Ducan. Heard about him? Yes, maybe that's all, because it is popular in Europe, but the CIS countries either did not know about it at all or were just small grains of information. This diet is boring rice, buckwheat, kefir and other mono-There is freedom from the diet, which gives an imaginary weight loss. The diet is varied, it is ideal for those who like to eat delicious, without being too lazy to cook their own food.

The motto of the diet is "Eat as much as you want! "

Fascinating, isn't it? It turns out that food will not be the enemy, but will be helpful in the fight against calories and fat, and this is important.

A few words about the author of the diet, you need to know the world savior from extra pounds? !

Pierre Ducan is a well-known French nutritionist, a doctor who has been actively studying products and their effects on the body for 30 years. Working on such a concept as eating behavior, he was able to uncover the secret of ideal weightwas, as well as the way to achieve it.

Pierre Dukan is the author of 19 books, which are the fruit of his many years of experience and practice, but the most important is his marvel bestseller "I Don't Know How to Lose Weight", which was released in 2011, but is alreadyActively read by all his fans who want to lose weight without harm to health and 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 consumption of protein foods, which are easily absorbed by the body and help to lose weight. At the same time, the body is cleansed, removing all toxins and toxins. Granted, the 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, the number of kilograms of excess weight it takes to drop themDepends on the time and the characteristics of your body.

Before starting the Dukan diet, it is worth knowing your optimal weight, which you should strive for. This can be done using services that are easily found on the Internet. You can check all the necessary parameters (current weight). , desired weight, weight loss attempts, height, pregnancy, etc. ) and get the figure for your ideal weight. As you can see, everything is individual. Plus, you get a "ruler"This will help you follow the diet in phases: each phase will be calculated according to the duration and weight loss, which will allow you to control the duration of the weight loss very easily.

So, let's move on to the stages in which the Dukan diet is divided. There are 4 of them. More on each.

Stage number 1 called "Attack"

Judging by the name, one can understand that we will attack the extra pounds, which will lead to their rapid and significant loss. This is the shortest and most progressive period of Dr. Dukan's diet. Its duration is calculated as follows:

1. If an extra 5 kg or less - the "attack" will last a few days.
2. Got 5-10 extra pounds? Then we will attack kilograms for 3-5 days.
3. If there are more than 10 kg extra, then the phase is delayed for 5-7 days, well, 10 at most.

During this period, you can eat only proteins: meat, fish, low-fat dairy products and eggs. For so long without much effort can go up to 6 kg.

Now more about the products from which we will attack the weight.

you can eat:

1. Any lean meat: veal, rabbit, beef, horse meat (all meat, except entrecote and fileshki), rabbit. Pork and lamb are prohibited! Prepared without a gram of oil.
2. Liver, kidney, lungs - any beef, veal, poultry offal, as well as the tip of the beef tongue.
3. Any bird other than duck and goose should be skinless.
4. Skinless ham with a fat content of 2 to 4 percent.
5. Any fish, regardless of cooking method.
6. Seafood.
7. Eggs, but no more than 2 yolks, whites can be unlimited. If you have high cholesterol levels, reduce your yolk intake to 3-4 per week.
8. Low-fat dairy products. You can also take milk powder 0% fat, but no more than 3 tbsp. l a day.

It's all cookable without adding oil and fat, you can eat whenever you want, as much as you want, calories don't count.

Certain foods should be consumed in moderation:

• coffee and any tea;
• vinegar and soy sauce;
• any greens, oregano, maximum one and a half onions and other spices a day;
• gelatin, baking powder, yeast, and agar-agar;
• A couple cucumbers, can be used as a condiment;
• lemon juice for dressing;
• salt and mustard - very little, otherwise the excess water will not be excreted from the body;
• zero-calorie sugar substitutes (no fructose, glucose and sorbitol);
• diet drinks;
• You can eat 8 crab sticks;
• Mono oil can be used as paraffin oil (1 tbsp. L. ), as it is not high in calories, it envelops the intestines, allowing it to normalize its work, and in the stool. Improves. Do not use for frying, do not heat, ideally - dressing for salads.

In any case, it is mandatory:

1. 1. Eat 5 tbsp. l oat bran a day.
2. Light gymnastics and a 20-minute walk daily.
3. Drink 2 liters of water (tea, coffee matters).

If you have a bad taste in your mouth, don't worry about the bad smell, this is a perfectly acceptable phenomenon and indicates that you are on the right track. You can proceed to the second step.

Phase 2 - Repatriation or Cruises

This stage continues until the arrow of the scale shows you the desired, optimal figure. The peculiarity of this period is that protein days alternate with protein-vegetable days.

Pierre Dukan's diet offers to choose independently - 1/1, 2/2 or 5/5. For overweight people, it is advisable to follow the 5/5 plan, who have a little more1/1 is optimal for them, so it will be easier for the body and you.

List of prohibited vegetables (starchy and not only):

Avocados, all legumes, non-green beans, peas, corn, potatoes, lentils, olives and olives, and all types of cereals and pasta. Artichokes have not yet been identified in any product group, so are used sparingly. should be reduced.

All others can be vegetables, only carrots and beets should be eaten in moderation, as they contain sugar. For a change you can add 1 tbsp to the diet. Altomato paste (ketchup), as well as with fruits0% yogurt.

For cooking, you can use all the products from the "attack" stage, which should be eaten there in small quantities.

The innovations are as follows:

1. bran now we eat 2 tbsp. lin a day.
2. If necessary, a Art. Wheat bran will help with constipation.
3. Dairy food should not exceed 1 kg, control it.
4. The water is the same 2 liters.
5. And now you need to walk for at least half an hour.

Thanks to the alternation of proteins with vegetables, you will allow to normalize metabolism, water will leave the body, removing toxins, toxins, fats and salts. As soon as you see that the arrows on the scales become the cherished number. Gone, you should proceed to a stage called "Consolidation".

Step Number 3 - "Consolidation" or "Securing the Weights"

This phase will help you to consolidate the results obtained and it will run on the basis of the kg lost. That is, if you have lost 5 kg in the second phase, the consolidation will last 50 days, 10 kg - 100 days, and so onThis turns out to be a lost kilogram of 10 days of the third stage.

After going through the last two steps, do you want variety and something new? You are welcome! Now you can buy 40 grams of hard cheese with no more than 40% fat in dry matter. The lower the % fat, the more cheese you can eat.

You can also have two pieces of rye bread, one unit of fruit (except bananas, cherries, cherries and grapes) and a few pieces of watermelon or melon.

As for meat, you can now eat fried pork, bacon and lamb in any quantity.

And a few more bonuses: now you can once a week lean on a portion of starchy vegetables, as well as arrange a "belly feast", which will allow you to enjoy any first, second and dessert (apéritif - a glass of wine). with) allows to eat. Cheese). But all this in one sitting, for breakfast or lunch is a must eat.

Now we will split the whole phase in half. For example, you should stick to consolidation for 80 days. Part I - 40 days: You can have one serving of starch per week and a "feast", but the nextIn 40 days you can and eat starchy food twice a week.

What do we mean by starchy? Here is the list and the amount allowed for consumption:

• Pasta. They can be eaten about 220 gr. Dressing with natural tomato paste with onions, or crushed with a little Parmesan cheese.
• Whole wheat, as well as couscous and wheat bulgur and allowed in an amount of 200 grams.
• Lentils. It can be 200-220 grams, it helps to stabilize the weight due to the content of slow carbohydrates.
• Beans, peas and chickpeas are very nutritious, and you can have any of them.
• Rice and potatoes should be eaten very rarely, in small portions of 125 grams each (potatoes should be in their uniform). Whole grain rice can be consumed in amounts of 220 grams.

What can't:

1. arrange two feasts in a row
2. Need a supplement - have a sense of proportion

Choose one day a week for yourself, so to speak, an unloading protein, so that all the extra calories can be easily gone and let this day always be the same, for example - Thursday.

Bran now needs to be eaten up to 2. 5 tbsp. La day and walk at least 25 minutes a day.

Step 4 - "Stabilization"

Well, now we have reached the final stage called "stabilization".

It has some rules, following which you will not gain weight throughout your life, the main thing is only to follow them.

1. Eat as before, but control the amount of food. Do not overdo it with better protein and vegetables, fruits, cheese, bread and starchy foods.
2. Stick to a protein fasting day and the weight will never come back.
3. water not less than 2 liters.
4. Walk for at least 20 minutes daily.
5. Walk more, forget about the elevator, escalator, and if you can, get off the minibus to the bus stop before/after and walk home/work. Check that it works!
6. bran you need to eat 3 tbsp. lone day and every day.

Dukan Diet Recipes

There are a lot of recipes on the network for followers of the Ducan diet, and so that you do not feel that it is boring and monotonous, try to cook several dishes.

egg salad

We take two boiled eggs, chives, low-calorie sour cream (kefir) and spices.

Cooking is very simple: we cut the eggs into cubes, put finely chopped onions in them and add a spoonful of sour cream, salt and voila, the fragrant egg salad is ready.

Zucchini Pancakes with Salmon

We take a pound of zucchini and rub them on a coarse grater, let the juice drain. Meanwhile, take 3 eggs, two tablespoons of cornstarch and one capsicum, mix them all, add chopped salmon and spices with salt.

Mix this homogeneous mass with zucchini and make pancakes in a Teflon pan without oil. Done!

three minute bread

It is necessary:

• 2 tbsp. Leg bran and 1 tsp wheat;
• a pair of eggs;
• corn starch 3-4 tbsp. l. ;
• 2 tbsp. Elkefir;
• 0-1% fat of soft cheese;
• 1 sachet of baking powder.

Add a little salt to the starch and bran, add baking powder and mix well. In another pot add kefir, eggs and yogurt. We mix everything, mix and lay out in the form. Bake in the oven for 20-30 minutesDo it.

It goes well with slightly salted salmon and cucumber.

Hake Baked in Foil

We take the hake fillet, marinate it in lemon juice, salt, fish spices, various herbs, wrap it in foil and bake in the oven for 10-15 minutes.

Reviews of the Dukan diet are simply excellent, many women at a respectable age have achieved amazing results, losing up to 50! kilograms and took the form of young girls. Among men, reviews about the Dukan diet are also good, all those striving for the ideal weight achieved the desired result, and without experiencing psychological discomfort.

Consider the main cons and pros of Dr. Dukan's diet

minus

• Fatigue may increase in the early days, due to the presence in the body of ketone bodies, which reduce appetite;
• Vitamin deficiency, make up for it with tablet vitamin complexes;
• There is still a lack of fat, so sometimes you can add a little vegetable oil;
• Dukan's diet may not appeal to those who are lazy to cook;
• Not suitable for people with frequent intolerance to certain foods, allergy sufferers and people with stomach ailments.

professionals

• exclusively natural, most useful products are used;
• one hundred percent result even with the body's resistance to the diet;
• excellent motivation in the "attack" phase, the weight is rapidly disappearing;
• tasty and healthy;
• You can always eat a lot;
• The diet is very easy to follow, whether you are at home, working in the office or at the resort.

Try the miraculous diet of Pierre Dukan and evaluate its effectiveness!