Dyukan's diet- developed by a famous French nutritionist.He received a reputation after publishing in 2000 of his book "I can't lose weight", which was sold in more than 10 million copies, published in 32 countries, translated into 14 languages.He called it: "Eat and the Home" Dietan Dyuk is a method of weight loss with nutrition, rich in vegetables and proteins, it is not necessary to measure 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 particular sugar. The main principles of diet are quickly acquiring the result.
Dyukan's diet has contraindications:
- The presence of diseases of the cardiovascular system.
- Hypertension;
- Kidney malfunction.
- Diabetes mellitus, liver pathology.
- Gastrointestinal diseases, allergies.
- Bone diseases, joints.
- Pregnancy and lactation.
- Teenager and older age.
Stages of Ducan diet, duration
Attack- The main weight loss lasts up to five days.
Rotation- Continue weight loss.This stage lasts the required result, possibly several months.
Correction- Stabilization of results.The duration of the stage is calculated by the type ten days for each lost kilogram of weight.
Stabilization- Maintenance and maintenance of results for a long time.
Four phases of Ducan diet
I phates “Attack”The following products are permitted:
- Low meat (chicken, beef, rabbit, quail, beef, turkey).In limited quantities you can: pork and lamb.
- Sour -milk fat -FREE PRODUCTS: Kefir, cottage cheese, milk, yogurt.
- Marine: fish, squid, mussels, octopuses, shrimp, oysters, caviar.You - eggs, but no more than 2 yolks, proteins are not in limited quantities.Chicken and beef liver.
- Salt, spices, mustard, lemon juice are limited.1.5 tablespoons.large.bran from wheat.
II Phase “Change”In addition to everything, the following products are permitted:
Any cabbage, beets, zucchini, carrots, cucumbers, tomatoes, salad leaves, green.
III Phase “Integration”For this stage, more gentle conditions are provided.At this stage, a fruit is allowed per day, but not with a high sugar content (it is impossible, for example, banana, grapes, figs, cherries and cherries).Smooth introduction is allowed, once a week, rice, pasta, potatoes.This will ensure weight stabilization.The duration of the period is calculated as follows: We multiply the number of lost kilos by 10 days.According to Dr. Dukan, each lost kilo must win a point in 10 days.And the more you have lost, the longer you have to stay at this stage.
IV Phase "Stabilization".The beginning of the long phase, in which all products are allowed.The main condition of the scene is diet in small portions.During this time, the weight must be controlled and maintained in place.To protect yourself from the appearance of overweight, attach physical activity.Leave a day of protein per week as unloading.
The Ducan diet is the duration of stages, especially the third, the colors depending on how much you have already managed to drop extra pounds in previous phases.For example, if you managed to throw 5kg in the third stage, then this phase lasts 50 days if you tossed 10 kg - 100 days.For every 10 days you should take -1 kg.
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 at least 1.5 tablespoons of oatmeal in one day.For proper compliance with nutrition, it is necessary to provide the body average but compulsory physical activity, which the doctor also paints according to the phases:
- I phase 20 minutes on foot + sports;
- II phase daily 30 minutes walk + athletic;
- Phase III-Daily 25 minutes on foot + sports;
- Phase IV daily 20 minutes on foot + sports.
Remember that Ducan's diet is better adapted to those who lead an active lifestyle.When you lose weight, it is not easy to enhance the muscles - the body is busy burning fats.However, 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 a person begins to consume protein 2-3 times more than usual.This leads to the fact that the body begins to replenish carbohydrate deficiency, making its own fat.What is there?
There are many suitable products - everyone can choose for themselves what they like the most.
First of all, it's white chicken.It essentially does not contain fats.The rest of the carcasses are also good, but the skin must be removed - it is there that the main stocks of chicken fat are hidden.Change - this is almost a dietary product.Ryba is also white meat, and in protein diets do not attach great importance to fish fats content.Fish oil is a well -known medium to strengthen the body.It is rich in dime-3 with fatty acids.Yaytsa-dietetics is sure that an egg will not hurt anyone in the day.In addition, this is the most affordable source of protein compounds.Bob, beans, peas, lentils, soy - all of these are legumes, such 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 by legumes, its advantages are not inferior to the advantages of beans, lenses and so on.Moloko and dairy products.This is an excellent alternative to meat products.A variety of cheeses, yogurt, cottage cheese, slice not only supplies the body with protein, but also contains calcium.If you reduce weight, then consume products with a low fat rate.
What cannot be consumed on a protein diet?
SDA and sugar are the first two enemies of a good figure.But without glucose, the body cannot function properly, therefore, fruits, vegetables, berries should be included in the diet.All of them contain a sufficient amount of natural sugars, which will offset the deficit.White bread, pastries, rolls, breads must be completely excluded, while the body burns fats.You can only use what is made of whole grain.