The surname of this nutritionist became the name of the household: "I sit in the Dukan", at least one of our friends or themselves said such words.It is not strange that Pierre Ducan has been studying (and continues to study) his patients' food habits for 25 years and developed the author's methodology for weight loss.After the release of the book "I can't lose weight", not only his patients talked about him, but also everyone who dreams of becoming weaker.And this, we will be honest, almost everything.In addition to a systematic and comprehensible approach, many books, more than 500 recipes, the doctor's diet has gained popularity thanks to the program of individual interactive online coaching.The bottom line is that at any time you will be supported by nutritionists (including Dukan itself), correct the program, from nightly missions to the refrigerator.
Dietary stages
Unlike many cunning diets, where grams and calories should be taken into account, chosen foods with color, freeze with a fork in their mouths exactly 17.59 or carbohydrate proteins, Pierre Ducan deleted the entire process of achieving and maintaining 4 stages.Two initially aim to lose additional pounds, the next two - to stabilize the result.An important detail is the daily consumption of oat bran.They managed, causing a feeling of satiety, as well as accelerate the process of metabolism.
Attack: Quick weight loss. Ducan is categorically against hunger.Therefore, even during the most difficult period, there is the opportunity to choose from 72 products.Everyone is rich in proteins that stimulate the weight loss process.In addition, fat burns and the muscles remain intact.
Duration: 2 - 7 days
Weight Loss: 1.5 - 4 kg
The amount of oat bran: 1.5 tablespoons.large.
Physical activity: 20 minutes.per day
Alternation: Gradual achievement of the right weight. The weight loss process slows down a bit, but does not stop.28 types of vegetables are added to the proteins.Ducan recommends consumption, alternating pure protein days (BB) and protein-vegetable (Bo).
Duration: 7 days for each extra kilo
Weight Loss: On average 1 kg per week
Oat bran number: 2 tablespoons.large.
Physical activity: 30 minutes.per day
Integration: Addiction to the new food regime to avoid the effect of yo-yo. You have reached the target, but the body wants to return the lost pounds.To stay in the winners, you need this stage.Gradually return the rest of the products (flour, fruits, cheese) to the menu and does not even deny yourself festive celebrations.To secure yourself with sharp fluctuations in weight, Dukan introduces purely protein on Thursday.
Duration: 10 days for each lost kilo
The amount of oat bran: 2.5 tablespoons.large.
Physical activity: 25 minutes.per day
Stabilization: We eat what we want, but we follow the three rules. Finally, you can afford everything, but throughout life it is necessary: 1. Every Thursday there are only proteins.2. To deny the lift and walk every day for 20 minutes.3. Three tablespoons of oatmeal daily.
Duration: All his life
Oat bran number: 3 tablespoons.large.
Physical activity: 20 minutes.per day
As you have noticed, Ducan pays attention not only to nutrition but also with physical activity, however, very unhappy.Hiking from 20 to 30 minutes a day - no failure.Other types of heart loads remain at your discretion.
100 permissible products
The list of permissible products according to the Ducan method, depending on the scene, has from 72 to 100 products.There is no such happiness in any diet.72 Protein Protein is lean meat, poultry and fish, seafood, chicken eggs, dairy products with 0% fat content without additives and sweeteners plus plant proteins (Tofu or Oat Bran).The second stage adds 28 types of vegetables: zucchini, artichokes, eggplants, any cabbage, green beans, carrots, cucumbers, tomatoes, radishes, beets, spinach, pumpkin etc. mushrooms and soybeans.
Contraindications
Among the unconditional contraindications to nutrition, hypertension, gastrointestinal diseases and kidneys, atherosclerosis, strict vegetarianism, children and adolescence.Caution should be treated with diabetes, allergies prone to depression and people whose work is associated with increased concentration (drivers, doctors).Women planning pregnancy await a child or breastfeeding, you can observe Ducan diet, if you take the third stage as a base, blocking Thursday's protein and add a fruit/berry section to the daily menu.
If it fell
If you have violated the program (which is not excluded on New Year's Marathon), do the following: Spend a few days (no longer) to the proteins.Increase water consumption to 2 liters per day and reduce salt consumption so that the liquid does not delay the body.Sleep more?Walk an hour a day.
Review
Pierre Dukan's diet is often criticized, especially, colleagues in the lab.Thus, Jean-Michelle Cohen nutrition expert convinced the court that protein diets can cause heart disease and breast diseases.Now the opponent has to pay Cohen more than a few thousand dollars.The author of the book "Bible of Literature", Zhenny de Jonkier, considers the lack of hunger the only advantage of the Dukan system.Another nutritionist, Katrin Lefevr, is sure that protein dominance, especially during the attack, will not pass without consequences for the kidneys.The correlation of dietism put Ducan's diet the first in the list of worst diets.According to experts (the nutritional health service, the environment and the work), such a diet can violate the process of metabolism, the level of cholesterol, as a result of cardiovascular complications, kidneys and rectum.Therefore, we remind you: Before adjusting the weight with diets, consult a specialist.