Dyukan diet

The term "diet" is mostly associated with difficult restrictions on food, an exhaustive feeling of hunger and the inability to treat at least occasionally with their favorite delicacies. There is an opinion that all delicious food by definition cannot be useful.

With this opinion, Pierre Ducan, a nutritionist at France, decided to argue with this opinion. He proposed a weight loss method that has gained popularity around the world, thanks to efficiency and not least, the opportunity to eat varied and tasty. Let's know the basic principles of a French doctor's diet.

The essence and principles of the Pierre Ducan diet

For many years, Ducan has developed and thawed his methodology in patients especially difficult to lose weight and maintain the result. Its system is a low -carb protein diet, but it is curious that Ducan abandon the usual rules characteristic of this type of diet. He launched the following basic principles as the base of the Created Power Circuit:

• "No" supermarket restrictions. Long lists of forbidden products are deprived of a diet and lead to frequent failures. For his diet, Ducan has developed a list of hundreds of permitted products that can be combined with each other and preparing their family dishes.
• "No" restrictions on calorie content. Observing patients, the French nutritionist noted that the restriction of daily calorie content works while a person observes a diet. Return to usual nutrition reduces all efforts to zero. Therefore, instead of restrictions, it is better not to use the products that accumulate extra calories.
• Nutrition and sports. The negligence of physical activity causes a well -known "plateau effect" when weight reaches a certain point and freezes. To prevent this from happening, it is extremely necessary to introduce regular physical activity. To do this, it is not necessary to tear at the gym and run marathons. Ducan offers to perform at least daily exercises, lightweight gymnastics and long hiking.

• Secret ingredient. In the process of developing his system, Ducan observed the valuable properties of the wheat bran. Since then, Bran has been an important component of food nutrition. They not only have high nutritional value, but also perfectly cleanse the digestive tract of digestion products.

Ducan's diet consists of several stages (phase). Each has its own characteristics, duration and is responsible for certain processes that occur in the body. For the necessary effectiveness, Ducan clearly recommends recommendations at each stage of the diet.

It is important to pay attention to the preparation for the diet. Because protein nutrition can adversely affect health before the dietary start, you should definitely consult experts and undergo an exam. If there are no violations and the state of health allows you to get a diet, it is recommended to test regularly and monitor liver and kidney work, as well as blood cholesterol level.

The main advantages and disadvantages

Unlike similar energy systems, Ducan's diet has important advantages:

• There is no need to observe the daily volume of calories, weigh products, calculate the size of the portions;
• Many products are allowed from which a delightful and diverse menu is obtained;
• The large volume of protein for a long time maintains the feeling of saturation, protects against muscle mass loss, helps maintain the elasticity of the body;
• A long and thought period of the end of the diet to keep the results achieved without problems;
• The lack of a prohibition of sugar substitutes allows even desserts to prepare, which prevents failures and the desire to sweeten the common sugar dishes;
• Subject to all recommendations, weight and volumes are stable.

Ducan's diet disadvantages for weight loss should also be mentioned:

• Protein is used in significant amounts and negatively affects the condition of liver, kidneys and blood vessels;
• Dukan's diet imbalance towards protein foods limits the receipt of necessary minerals and vitamins;
• The transition to a new energy system can be accompanied by side effects such as weakness, dizziness, concentration, headache;
• A small amount of fiber creates problems such as swelling, constipation, violation of gastrointestinal tract microflora.

To minimize negative points, you should take care of vitamin-mineral additives, high quality fiber (Bran) and not forget the analysis and appointments of opportune with a doctor.

DUCAN DIET PHASES

Ducan's diet consists of a phase attack, alternation, fixation, stabilization.

• Attack. The first and phase aims to activate metabolic processes in the body. As a result of the attack phase, metabolism has been activated from the first day. During the attack, it is allowed to eat only protein products. The stage continues from 2 days to a week.
• Alternation. This phase is called "cruise", involves the alternation of protein days of protein and carbohydrate days. The menu adds vegetables and any vegetables except for starch. Ducan himself considers the ideal diagram of alternating "one to one" -the day of protein foods with the day of protein day -carbohydrates. The cruise stage lasts until the desired weight is reached.

• Consolidation or consolidation. The most important stage that allows you to keep your weight reduced and not gain lost kilograms again. The duration is calculated based on the number of kilograms lost in the stages of attack and alternation, multiplied by ten. For example, when losing weight at 15 kg, it is 150 days to eat according to the rules of consolidation. New products and new products are added: cheese, fruits, slow carbohydrates (whole bread), vegetables that contain starch. It is no longer necessary to switch days, but in the week the menu should be present a day of protein.
• Stabilization. The last step 4 lasts a lifetime, but observing it, after passing the first three stages, will not be difficult. This is no longer a diet, but only a set of recommendations on proper nutrition. Drink enough water daily, refuse fast food and sugar, be sure to consume 3 tablespoons. Oatmeal branch every day and once a week to organize protein nutrition, as in the attack phase.

The total duration of all stages of Ducan's diet depends on the original weight and the desired result. The calculation of the duration of the diet can be done in special calculators.

What products are allowed?

Previously, it was said that Pierre Ducan's list includes 100 products, of which 72 products containing proteins, 28 others, allowed consumption. The full list can be found on websites dedicated to the diet and in the book by Dr. Dukan "I can't lose weight. "Soon he looks like the following:

• meat, fish, poultry, seafood;
• dairy products and dairy products;
• eggs;
• vegetables;
• Additional products - fruits, cheese, wholemeal bread and pasta, spices, herbs, cereals;
• Drinks - water, tea, coffee, chicory.

Ducan diet approximate menu for a week

The menu for every day in Ducan's diet will be different depending on the phase. The approximate menu for each of the stages is presented in the table. Recipes for different days are easy to find on the internet.

	Attack	Alternation	Fixation	Stabilization
Day 1	Cottage cheese with bran; cooked turkey; Crab salad with yogurt; Baked fish.	The menu is attack	Boiled eggs, bran yogurt; ear, vegetable salad; Kefir with bread; Chicken with vegetables.	Any dish of permitted products + bran
Day 2	Hamlet with ham; meats of meat; yogurt with bran; Basket rolls.	eggs with tomatoes; KEFIR, Bran; vegetable salad, cooked fish; yogurt; cooked chicken with zucchini;	Syrniki; Chicken fillet in the oven with cheese, vegetable salad; Window sandwiches, kefir, bran; Tuna with tomatoes, bread.	Any dish of permitted products + bran
Day 3	Cottage cheese with bran; canned tuna; Kefir; Chicken Kebabs;	The menu is attack	cheese omelet, yogurt with bran; Grill vegetables and chicken wings; apple, handful of nuts; Cottage cheese casserole, carrot salad.	Any dish of permitted products + bran
Day 4	Hamlet with ham; steam cooked chicken chops; yogurt with bran; Baked salmon.	vegetable salad, boiled eggs; Baked chicken with mushrooms; Kefir and Bran; Salat Crable with government.	Boiled eggs, cottage cheese with bran; potatoes cooked with fish, vegetables; Kefir, cheese sandwich; Indian cooked with vegetables.	Any dish of permitted products + bran
Day 5	Chicken paste; crab salad with sour cream; Kefir with bran; Boiled eggs.	The menu is attack	Cheesecakes, yogurt with bran; Chicken kebabs, vegetable salad; Pear, Kefir; seafood salad.	Any dish of permitted products + bran
Day 6	Curd with bran; Egg broth; yogurt; Steam fish gutters.	Mushroom omelet, bran; Vegetable soup with chicken; cottage cheese; The fish chops with a plate of cooked vegetables.	Kefir with bran, sandwich with cheese and ham; pasta with seafood; Apple, Yogurt; Julienne chicken with mushrooms.	Any dish of permitted products + bran
Day 7	yogurt with bran; eggs stuffed with tuna; Kefir; Baked chicken fillet.	The menu is attack	The menu is attack	The menu is attack

With the help of the table, you can easily leave the menu any day in each phase of the Dukan diet. Follow the rules, attentive to your health, and the diet will not hurt you. You will acquire healthy nutritional habits and maintain your harmony for many years.