For many residents of this or that country, being overweight is a huge problem. For some people, the struggle with it lasted a lifetime. Some people "floated" back and forth, losing and gaining kilograms, but some people still reached their ideal weight and maintained it with all their strength throughout the process.
And for those who are tired of looking at the scale arrows and sigh in despair, unable to overcome the fat layer of the abdomen and cellulite on the thighs, there is a universal salvation, this is Pierre Ducan's diet. Have you heard of her? Yes, maybe that's all, because it's popular in Europe, but the CIS countries either don't know it at all or have very little information. This diet is free from the boring rice, buckwheat, kefir and other single diets that will bring the imaginary weight loss effect. The diet is varied, which is very suitable for people who like to eat delicious but do not want to cook for themselves.
The motto of the diet is "Eat as much as you want! "
It's tempting, isn't it? Facts have proved that food will not be the enemy, but an assistant against calories and fat, which is very important.
A few words from the diet author, do you need to understand the world's savior from the extra weight? !
Pierre Dukan is a famous French nutritionist and a doctor who has been actively researching products and their effects on the body for 30 years. By studying concepts such as dietary behavior, he was able to uncover the secrets of ideal weight and the way to achieve ideal weight.
Pierre Ducan is the author of 19 books, these books are the result of his years of experience and practice, but the most important is his miraculous bestseller "I Don't Know How to Lose Weight", which was published in 2011Published, but it has been actively read by all his fans who want to lose weight without harming their health and forever! The book has been translated into multiple languages and sold in more than ten countries around the world.
Dr. Ducan's diet is based on the consumption of protein foods. Protein foods are easily absorbed by the body and help lose weight. At the same time, the body is purified, all toxins and toxins are eliminated, and the metabolism is very good. The main products of the diet are meat, fish, vegetables, and most importantly, bran. The most attractive and convincing thing is the duration of the diet, which depends on the number of overweight kilograms, the time it takes them to leave, and your physical characteristics.
Before starting the Ducan diet, it is necessary to understand the optimal weight you should strive for. This can be done using services that are easily found on the Internet. You will be able to enter all the necessary parameters (current weight, expected weight, weight loss attempts, height, pregnancy, etc. ) and get the number of ideal weight. As you can see, everything is personal. In addition, you will receive a "ruler" that can help you track your diet in stages: each stage will be calculated based on duration and weight loss, which will easily allow you to control the duration of weight loss.
So, let us continue to discuss the stages of the Ducan diet. There are 4 of them. More about each.
Phase 1 is called "attack"
From the name, we can understand that we will attack the excess weight and cause them to lose quickly and significantly. This is the shortest and most progressive period in Dr. Ducan's diet. Its duration is calculated as follows:
- If the extra 5 kg or less-the "attack" will last a few days.
- Do you have 5-10 pounds of extra weight? Then we will attack the kilograms for 3-5 days.
- If it exceeds 10 kg, the stage will be delayed by 5-7 days, up to 10 days.
During this period, you can only eat protein: meat, fish, low-fat dairy products and eggs. Up to 6 kilograms of weight can be reduced all the time.
Now learn more about the products we will use to lose weight.
You can eat:
- Any lean meat: veal, rabbit, beef, horse (all meat except entrecote and fileshki), rabbit. Pork and lamb are taboo! Prepare without a gram of oil.
- Liver, kidneys, lungs-any beef, veal, poultry offal, and tip of tongue.
- Any bird except ducks and geese must be skinned.
- Skinless ham with a fat content of 2% to 4%.
- Any fish, regardless of cooking method.
- seafood.
- Eggs, but no more than 2 egg yolks, the albumen can be unlimited. If your cholesterol level is high, reduce your egg yolk intake to 3-4 per week.
- Low-fat dairy products. You can also use 0% fat milk powder, but do not exceed 3 tablespoons. Lake within a day.
All of these are worth cooking without adding fat. You can eat as much as you want, without counting calories.
Some foods should be eaten in moderation:
- Coffee and any tea;
- Vinegar and soy sauce;
- Any vegetables, coriander seeds, up to one and a half onions per day and other spices;
- Gelatin, baking powder, yeast and agar;
- A pair of small cucumbers, can be used as seasoning;
- Lemon juice to taste;
- Salt and mustard-very little, otherwise the excess water will not leave the body;
- Zero-calorie sugar substitutes (not fructose, glucose and sorbitol);
- Weight loss drink
- You can eat 8 crab sticks;
- Single oil can be used as paraffin oil (1 tbsp. l. ) because it is not high in calories, it wraps the intestines, makes it work normally, and improves stool. Do not use for frying, do not heat, ideally-salad dressing.
In any case, this is essential:
- Eat 1. 5 tablespoons. Lake oat bran for a day.
- Light exercises and 20 minutes of walking every day.
- Drink 2 liters of water (tea, coffee).
If you have an unpleasant smell in your mouth, don't worry about the unpleasant smell. This is a completely acceptable phenomenon and shows that you are on the right track. You can proceed to the second stage.
Phase 2-Alternate or Cruise
This stage continues until the arrow on the scale shows the best figure you want. This period is characterized by the alternate appearance of protein days and protein vegetable days.
Pierre Ducan's diet offers independent choices-1/1, 2/2 or 5/5. For people who are overweight, it is recommended to stick to the 5/5 plan. For people who are overweight, 1/1 is the best, so it will be easier for the body and you.
List of prohibited vegetables (not only starchy):
Avocados, all legumes, non-green beans, peas, corn, potatoes, lentils, olives and olives, as well as all types of grains and pasta. Artichoke has not been identified in any product group, so its use should be minimized.
All other vegetables are fine, only carrots and beets should be eaten in small amounts because they contain sugar. To change, you can add 1 tablespoon to your diet. Lake tomato sauce (tomato sauce), and 0% yogurt and fruit.
For cooking, you can use all products in the "attack" phase and should be consumed in moderation.
The innovation points are as follows:
- Now we eat 2 tablespoons of bran. Lake within a day.
- If necessary, then an art. Lake wheat bran helps constipation.
- Dairy products should not exceed 1 kg, control this.
- The water is also 2 liters.
- And now you need to walk for at least half an hour.
Due to the alternation of protein and vegetables, you will normalize your metabolism, and the water will leave the body, removing toxins, toxins, fat and salt. When you find that the arrow on the scale has become a precious number, you should enter the "consolidation" phase.
Phase 3-"Consolidate" or "Ensure Weight"
This stage will help you consolidate the results obtained and will continue to be based on the number of kilograms lost. In other words, if you lose 5 kg in the second stage, the consolidation will last for 50 days, 10 kg-100 days, and so on. As a result, one kilogram was lost in 10 days in the third stage.
After going through the first two stages, do you want variety and new things? You're welcome! You can now afford 40 grams of hard cheese with no more than 40% fat in dry matter. The lower the fat percentage, the more cheese you can eat.
You can also eat a few slices of rye bread, a unit of fruit (except bananas, cherries, cherries and grapes) and a few slices of watermelon or melon.
As for meat, now you can eat any amount of fried pork, bacon and lamb.
There are some additional benefits: now you can eat starchy vegetables once a week, and you can also arrange a "stomach meal" that allows you to eat any first meal, second meal and dessert (aperitif-a glass of wine and cheese)). But all of these must be eaten in one go, whether it's breakfast or lunch.
Now we will divide the whole phase into two halves. For example, you must persist in the merger for 80 days. Part 1-40 days: You can eat one starchy food and one "feast" a week, but you can eat starchy food several times a week for the next 40 days.
What do we mean by starch? The following is the list and the allowed consumption amount:
- spaghetti. They can be consumed at approximately 220 grams. Season with natural tomato sauce and onions, or crush with a little parmesan cheese.
- For whole wheat, as well as couscous and wheat bulgur, the allowable amount is 200 grams.
- Lentils. It can be 200-220 grams, and due to the slow carbohydrate content, it helps stabilize weight.
- Beans, peas and chickpeas are very nutritious, you can also eat some.
- Rice and potatoes should be eaten very rarely, 125 grams per serving (potatoes must be neat). Whole wheat rice can be consumed 220 grams.
What can't be done:
- Arrange two consecutive feasts
- Need to add-measured
Choose a day for yourself every week, so to speak, a weight-loss protein, so that all excess calories can easily disappear, making this day consistent, for example-Thursday.
Bran now needs to eat up to 2. 5 tablespoons. The lake is walked for at least 25 minutes every day.
Phase 4-"Stability"
Well, now we have entered the final stage called "stability".
It has some rules, adhere to these rules, you will not gain weight in your life, the main thing is to adhere to them.
- Eat as before, but control the amount of food. It is best to eat more protein and vegetables, and avoid excessive consumption of fruits, cheese, bread and starchy foods.
- Adhere to a day of protein fasting, and the weight will never return.
- The water is not less than 2 liters.
- Walk for at least 20 minutes a day.
- Walk more, forget about elevators, escalators, if possible, get off the minibus to the bus stop early/late, and then walk home/work. Check if it works!
- You need to eat 3 tablespoons of bran. Lake day and day.
Dukan diet recipes
There are many recipes from followers of the Dukane diet on the Internet. In order not to find it boring and monotonous, try to cook a few dishes.
Egg salad
We took two boiled eggs, chives, low-calorie sour cream (kefir) and spices.
The cooking is very simple: we cut the eggs into cubes, add chopped onions, add a spoonful of sour cream, salt and seasonings, and the fragrant egg salad is ready.
Salmon zucchini pancakes
We took a pound of zucchini and rubbed it on a coarse grater to let the juice drain out. At the same time, take 3 eggs, a few tablespoons of cornstarch and a sweet pepper, mix them all, add chopped salmon and salted spices.
This homogeneous substance is mixed with zucchini, and then pancakes are made in an oil-free Teflon pan. complete!
Three-minute bread
necessary:
- 2 tablespoons. Lake oat bran and 1 scoop of wheat;
- A few eggs
- Corn starch 3-4 tablespoons. . ;
- 2 tablespoons. Lake kefir
- A can of soft cheese with 0-1% fat;
- 1 packet of baking powder.
Add some salt to the starch and bran, add baking powder and mix thoroughly. In another container, mix the kefir, eggs, and curd. We combine everything, mix and lay out in form. Bake in the oven for 20-30 minutes.
It goes well with slightly salted salmon and cucumber.
Cod grilled with tin foil
We take the cod fillets, marinate them in lemon juice, add salt, fish spices, and various herbs, wrap them in foil, and bake them in the oven for 10-15 minutes.
The review of Dukan's weight loss method is simply fantastic. Many women who are in their age have achieved amazing results, losing up to 50! Kilograms and take the form of young girls. Among men, the comments on the Dukane diet are also good. Everyone who strives for an ideal weight has received the desired result without any psychological discomfort.
Consider the main disadvantages and advantages of Dr. Ducan’s diet
Disadvantage
- Fatigue may increase in the early stage. This is due to the appearance of ketone bodies in the body, which leads to a decrease in appetite;
- Lack of vitamins, use tablet vitamin complex to compensate;
- Still lack of fat, so sometimes you can add a little vegetable oil;
- Ducan’s diet may not appeal to people who are lazy to cook;
- It is not suitable for people with persistent intolerance to certain foods, allergy sufferers and gastric patients.
advantage
- Pure natural, use the most useful products;
- 100% result, even if the body is resistant to diet;
- Excellent motivation in the "attack" phase, weight loss quickly;
- Delicious and healthy;
- You can always eat a lot;
- The diet is easy to follow, whether you are at home, at the office or at the resort.
Try Pierre Ducan's amazing diet and evaluate its effectiveness!