The famous electricity system, developed by French nutritionist Pierre Dukan, has become one of the most popular diets in the world.The essence of Ducan's diet is a sharp decrease in carbohydrates that force the body to pass active calories.
The essence of Ducan's diet
The advantage of Pierre Dukan's diet for others is that it does not order to measure calories and maintain a diet.Dukan does not even limit food time.The most important thing is to withstand the four stages of diet.In two initials, weight loss occurs, in the final determination and a smooth exit from the diet.
Mandatory element - the inclusion of oat bran into the diet, which creates a feeling of satiety and helps to accelerate metabolism.Dr. Ducan also recommends that it is also considered 20-30 minutes on the day of physical exercise, and the usual walking is also considered.
Stages of Ducan diet
1. Attack
At this stage, the body quickly gets free of extra pounds.According to recognitions, the attack is the most difficult time, the next stages can withstand much easier.The essence of the attack is not in hunger: there is, but a strictly defined set of products that distinguish high protein content, which allows weight loss without loss of muscle mass.
The scene lasts from 2 to 7 days.The list of permissible products has more than 70 items and don't forget the bran!
2. Tapping
At this stage, carbohydrates are added to the menu.But that doesn't mean it's time to celebrate the victory with your favorite cakes.Pierre Dukan is a carbohydrate of vegetables: you can eat any other starch it contains.
The rotation suggests that they replace each other with days of pure protein and protein.The duration of the stage is calculated by the type: 7 days per extra kilogram of weight.
3.
A very important stage that avoids the return of lost pounds.The menu should be gradually expanded, but observe a purely protein day a week.Multiply the number of lost pounds by ten - so many consolidation will last.
4 stabilization
Finally, you can return to the ordinary menu.There are only three restrictions: a purely protein day once a week, 20 minutes of physical activity and three tablespoons of oat cuts a day.Compliance with these rules throughout life, according to Pierre Dukan, is insured by the return of lost weight.
Ducan diet recipes
Attack: Bread on Dukan
150 g soft cheese cottage
2 -3 eggs
4 tablespoons of soup
4 tablespoons of gluten
1 tablespoon of oil oil
1 teaspoon of baking powder
Mix all ingredients, form bread and bake in the oven until they are cooked at 180 degrees.
Swap: Piquant Eggplant Salad
2 - 3 eggplant
1 red onion
400 -500 g of tomato
A bunch of parsley
2 tablespoons of apple cider vinegar
0.5 teaspoon of salt
1 tablespoon of sugar substitute
garlic
1 tablespoon of vegetable oil
Black pepper
Remove the eggplant in different places with a fork and bake in the oven at 180 degrees 30 degrees and 40 minutes.
Cut the onion into half rings, add sack, salt and apple cider vinegar.Pour a glass of boiling water and let it relax in this marinade.
When the eggplants are ready, we clean them from the skin and cut them with large cubes.Add chopped tomatoes and chopped parsley.
Drain the water from the onion and add to the salad.Pass the salad with a tablespoon of vegetable oil.
Exactly Protein Day: Stuffed squid
6 carcasses squid
1 onion
4 boiled eggs
8 Crab sticks
100 g champignons
salt, pepper to taste
Turn the mushrooms and onions until cooked, transfer to a bowl, add chopped sticks and eggs.Salt, pepper, mix everything.Fill the cleaned and washed squid with the resulting minced meat, fasten the edges with a toothpick.
We are in the shape, pour milk in which we add salt, pepper, dill.Milk should be half -closed squid.Put the mold in the oven, preheated to 180 degrees for 10 minutes.Then turn the squid and send to the oven for another 10 minutes.
Ducan diet of permissible products
Meat:
Beef fillet, beef tongue, beef cutting, steak, rabbit, play, beef liver, veal buds, stroke, low skin without leather ham, basturma.
Bird:
Chicken, Turkey, Kezard, ham from Turkey, chicken ham, quail, chicken liver.
Fish:
Cod, Hek, Palatus, Dorada, Kefal, Flounter, Sea Perch, Picks, Pusassa, Salmon, Crab, Tuna, Academy, Sardona, Plagia, Burbot, Carp, Sturgeon, Sprout, Trout, Catfish, Herring.
Seafood:
Squid, crab, Trumpeter, sea hairstyle, shrimp, lobster, carakats, sea snail, oysters, hedgehog, mussels.
Plant protein:
Oat Bran, tofu.
Dairy products:
Small cottage cheese, low yogurt without sugar, low milk, low melted cheese, kefir.
Eggs:
Chicken, quail.
Vegetables (starting at the stage of rotation):
Cucumbers, tomatoes, radishes, eggplants, artichokes, lettuce, carrots, onions, onions, kolrabi, cabbage, zucchini, broccoli, cabbage of Brussels, rhubarb, pumpkin, spinach, green beans
Who is contraindicated in Ducan diet?
Like any power restriction, Ducan diet has contraindications.
You should certainly not notice the diet of Pierre Dukan, if you have hypertension, kidney disease or gastrointestinal tract, atherosclerosis.In any case, before you start a diet, consult a doctor.It is unlikely to make friends with Ducan diet if you keep a strict vegetarian diet.
It is best to give up a diet if you have the tendency of depression, allergies or diabetes, menstrual abnormalities.
What to do if you broken the diet?
If you violated the Pierre Dukan recommendations, try to make the next two days pure protein and limit salt consumption.Make sure you follow the alcohol consumption regime (about 2 liters of water a day) to avoid fluid retention.Don't worry!Make sure you have the opportunity to get enough sleep and walk in the fresh air more.
What are the risks of Ducan's diet?
Pierre Dukan diet failed to avoid criticism.Like other protein diets, according to some doctors, it can increase the risk of heart, liver and kidney disease, disrupt metabolism, increases cholesterol.Ducan's diet appeared in scores as one of the most dangerous.Remind you: Before you decide to notice Duukan diet, consult your doctor!