Dyukan diet- developed by a famous French nutritionist.She won fame after publishing in 2000 from his book "I can't lose weight", which was sold in more than 10 million copies published in 32 countries, was translated into 14 languages.He himself called it: "Eat the homemade" Dietan Dyuk is a method of weight loss with eating rich in vegetables and proteins, it is not required to count calories.Without restrictions on protein products ("eat as much as you want") and rich in vegetables ("Eat how much you can").At the same time, the diet limits the use of carbohydrates in especially sugar.The basic principles of diet are quickly obtaining the result.Allowed products without restrictions, without a feeling of hunger and no less important - retention of weight.
Dyukan's diet has contraindications:
- The presence of diseases of the cardiovascular system;
- Hypertension;
- Renal dysfunction;
- Diabetes sugar, liver pathology;
- Gastrointestinal diseases, allergies;
- Bone diseases, joints;
- Pregnancy and lactation;
- Teenager and old age.
Stages of Dukan's diet, duration
Attack- The main weight loss lasts up to five days.
Alternation- Continuing weight loss.This stage lasts until the necessary result, probably several months.
Fixation- Fixing the results.The duration of the stage is calculated by the formula ten days for each kilogram of weight.
Stabilization- Save and maintain the results for a long time.
Four phases of diet ducan
I Phase "Attack"The following products are allowed:
- Low fat meat (chicken meat, beef, rabbit, quail, veal, turkey).In limited quantities you can: pork and lamb.
- Acidic fat products -free products: kefir, cottage cheese, milk, yogurt.
- Seafood: fish, squid, mussels, octopuses, shrimp, oysters, caviar.You can - eggs, but not more than 2 yolks, proteins are not in limited quantities;Chicken and beef liver.
- Salt, spices, mustard, lemon juice are limited;1.5 Tbsp.l.Bran of wheat.
II phase "alternation"In addition to everything, the following products are allowed:
Every cabbage, beets, zucchini, carrots, cucumbers, tomatoes, salad leaves, greenery.
Phase III "Consolidation"More gentle conditions are provided for this stage.At this stage, one fruit is allowed, but not high in sugar (this is impossible, such as banana, grapes, figs, cherries and cherries).Smooth introduction is allowed once a week, rice, pasta, potatoes.This will guarantee weight stabilization.The duration of the period is calculated as follows: we multiply the number of weight lost by 10 days.According to Dr. Ducan, each kilogram lost should be strengthened in 10 days.And the more you lost, the longer you have to stay in this phase.
Phase IV stabilization.The beginning of the long -awaited phase in which all products are allowed.The main condition of the scene is nutrition in small portions.During this period the weight should be controlled and retained on site.To prevent excess weight, connect physical activity.Leave a protein day a week as unloading.
Ducan's diet is the duration of the stages, especially the third, painting, depending on how much you have been able to throw extra pounds into the previous phases.For example, if you were able to throw 5 kg to the third stage, then this phase lasts for 50 days if you threw 10 kg - 100 days.You should get -1 kg for 10 days.
Physical activity
Ducan's diet includes a daily walk within 20-30 minutes + sports.Be sure to drink at least 2 liters of water a day.Eat a minimum of 1.5 tablespoons of oat bran a day.In order to properly adhere to the diet, it is necessary to provide the body with a moderate but mandatory physical activity, which the doctor also draws according to the phases:
- I phase-day 20-minute walk + sport;
- II phase-day 30-minute walk + sport;
- Phase III-Day 25-minute walk + sport;
- Phase IV-day 20-minute walk + sport.
Remember that Ducan's diet is more appropriate for those who lead an active lifestyle.When you lose weight, it is not easy to strengthen the muscles - the body is occupied that it burns fat.Nevertheless, increasing loads can be much faster to get rid of extra pounds of fat.
Dyukan diet: What can you eat?
This food program is based on the fact that one begins to consume proteins 2-3 times more than usual.This leads to the fact that the body begins to fill in the carbohydrate deficiency, burning its own fat.What is it?
There are many suitable products - anyone can choose for themselves what they like more.
First, it's a white chicken.In practice, it does not contain fat.The rest of the corpse is also good, but the skin must be removed - it is there that the main reserves of chicken fat lurk.Switching is an almost dietary product.Ryba is also white meat, and in protein diets they do not attach much importance to the fat content of the fish.Fish oil is a well -known remedy for strengthening the body.It is rich in DIME-3 with fatty acids.Yaytsa-Dietetics are sure that an egg will not harm anyone a day.In addition, it is the most accessible source of protein compounds.Bob, beans, peas, lentils, soy - all are legumes, as an alternative to meat products.The advantage of legumes is also that they contain a large amount of fiber.Soil protein (soy meat, tofu cheese) is no less valuable.Since soy meat is produced from legumes, its advantages are no less than the pros of beans, lentils, etc.Moloko and dairy products.This is a great alternative to meat products.A variety of cheeses, pickles, cottage cheese, feta cheese not only supply the body with protein, but also contain calcium.If you lose weight, consume low fat products.
What can not be eaten on a protein diet?
SDA and sugar are the first two enemies of a good figure.But without glucose, the body cannot work normally, therefore fruits, vegetables, fruits should be included in the diet.They all contain enough natural sugars, which will compensate for the deficit.White bread, sweets, rollers, breads should be completely excluded at the beginning while the body burns fat.You can only use what is made of whole grains.