Today it is difficult to find a person who has not heard of this method of losing weight.The fame of Dr.Dukan's nutrition is simply explained - high efficiency.Before you try, we offer to get to know some facts and consult a doctor.
introduction
What is Dr.Dukan's diet: We analyze the principles, advantages and disadvantages, the advantages and the damage to a protein diet for health and the opinions of foreign experts.
Today it is difficult to find a person who has not heard of this method of losing weight.The fame of Dr.Dukan's nutrition is simply explained - high efficiency.Before you try, we offer to get to know some facts and consult a doctor.
The program consists of four phases.The main rule is increased protein consumption.According to the creator, you can rebuild the metabolism, clean the body, avoid the effect of yo-yo and keep a slim figure for a long time.
What is Dr.Dukan's diet
The author's weight loss program was invented by the popular French nutritionist Pierre Dukan, who has specialized in the fight against obesity for more than 30 years.
In the 1970s, Dr.Dukan together with obese patients on an alternative to popular diets based on a low-calorie diet and a fractional diet 4-5 times a day.He went unusual.
As the basis for his diet, he regarded the diet of a primitive man who was hunting.In his diet, there were mainly protein and herbal food, carbohydrates and sugar.Only over time did one person began to eat differently, many have additional pounds.
Due to the experience of many generations, the nutritionist developed his diet.It was based on the diet of the elderly, the basis of which was meat and plants.Fasting is contraindicated.There are only permissible products without restrictions that adhere to certain rules.Your compliance is necessarily:
- The food should be limited by using fat meat.The main varieties are chicken, turkey from which fat and skin should be removed.
- Cooking, steam, baked fish with low fat types, all gifts of the sea (shrimp, crayfish, oysters, inkfish) allowed.
- You can use lactic acid products.Add the yogurt and kefir natural components (vanilla, coconut, cinnamon).
- Dishes should be almost without salt, it can be replaced by natural sauces.
- You cannot eat sugar, you can replace artificial substitutes.
- There are only vegetables in a stew, cheese, cooked shape.Exclude potatoes, legumes.
- Oat flake brane should be present daily.Their number is 1-3 tablespoons.Depending on the nutrition cycle.They are necessary to improve intestinal peristalsis and clean the body.
- The duration of the cycles depends on the weight that is necessary for losing.The main cycle is meat during the day, on the second day the meat is added to vegetables.
- Compliance with the drinking regime is very important.For one day, the body should receive at least 1.5-2 liters of clean water.
- Physical exercises must be present.Their duration should not be less than half an hour a day.It can be a walk, a bike.
He published a popular tour in which he described his diet in detail.
The diet is high and consists of four stages.For the first and second person, one person loses weight, in the third and fourth place the result achieved is determined and the illustration is supported.
The program not only includes the loss of obesity, but also a change in food habits.Ducan's diet is based on the right - according to the author - the balance between the amount of nutrients that enter the body (proteins, fats and carbohydrates).
Pierre Ducan believes that the relationship between them should be 5: 3: 2.
The effect of this diet can be observed pretty quickly because it counteracts water retention in the body.The ability to achieve results almost immediately after the start of a protein diet has a strong psychological impact on people.
It is true that scientific evidence of long -term weight loss is contradictory, and the program is very difficult for a long time.The survey carried out in Great Britain showed: 80% of the people are weight within 4 years after the Heroic program has been completed.
Pierre Ducan assures that his nutritional method not only makes it possible to achieve amazing aesthetic results, but also to achieve health benefits.However, the question of security of high -white diets still leads to a debate in the medical community.
Four phases of Dr.Dukan's diet: menu and product list
The program is based on more than 100 food ingredients and consistent stages (phases) that aim to gradually decrease in body weight and stabilization.
- Attack.
- Cruise.
- Consolidation.
- Stabilization.
Although the official recommendations indicate a certain period of each phase, they are individually determined for each patient, whereby the assessment is taken into account.
The first two goals on the loss of kilogram.The third and fourth for consolidation.The diet does not implied hunger.This contradicts the principles of nutrition.Another important point is the duration of each stage.It depends on the number of kilograms that need to be reset.Here are the approximate amount of the effect of each phase.
| The amount of KG that has to be reset | Attack (days) | Cruise (days) 1 kg*7 days |
Consolidation (days) 1 kg*10 days |
| 7 | 3 | 49 | 70 |
| 14 | 5 | 98 | 140 |
| 28 | 7 | 196 | 280 |
| 38 | 8 | 266 | 380 |
In all phases it is necessary to use bran and drink a large amount of pure water.This helps to accelerate the metabolism and lose weight faster.
Phase I - Shock (attack)
This phase is the most difficult.You can only eat meat (natural protein) during the entire period.Products can be selected from the list that shows the permissible products.
The first phase takes 2-10 days.It depends on the crowd, kilograms that need to be reset.Nowadays you have to drink a lot of water and take an industry.The task of this phase is to activate the metabolism.In this phase, the menu of food components should consist of a high protein content.
It can use 72 products that contain a large amount of protein, i.e. low-fat meat, fish, poultry and low-fat dairy products.You should give up all carbohydrates and fats, with the exception of those contained in protein products.
Below you will find a list of permissible products.Remember that Dr.Ducan enables you to eat if you really want it and are hungry.There are no calorie restrictions.
What is possible and impossible in the first phase of nutrition:
- Low -fat meat: beef, veal (with the exception of anthracot due to the high fat content), liver, kidneys, dried meat, rider, every game (deer, rabbit), rabbits.It is undesirable to eat lamb, pork and other fat meat.
- The waste: bird liver, beef lover, beef tongue (low -fat elite).
- Fish: flounder, crab sticks, salmon, mackerel, perch, fish, burbot, putas, brass, trout, Saira, macaras, sardine, cod, herring, tunfish, hek.It is served in some form, even in fresh, baked, smoked, cooked shape.
- Sea fruits: inkfish, crabs, caracatics, oysters, mussels, crayfish.
- Bird: chicken, turkey, chicken liver, quail, pigeon, pheasants, wild geese, ducks.A bird with a flat beak, ie ducks and geese is not recommended.
- Eggs: Like a protein product that is allowed in every form and in many cases.
- Dairy products: low -fat cottage cheese, homogeneous cheese, yogurt.
- Plant proteins - tofu cheese, oat brane.
- Liquids: For the proper operation of the Ducan diet, you have to use at least 1.5 liters of liquid per day.First, the water that is not broken with carbon is mined, but also unsweetened coffee, tea and fruit drinks are allowed.
- Additional products: To sweeten coffee or tea, you can use the sweetener, dishes with vinegar, thyme, green, parsley, onions, garlic and other spices that contribute to digestion.
- Plant products Kabbage from different types, overall green vegetables (cucumber, zucchini, asparagus, celery, iceberg salad, spinach, patch beans), eggplants, artichokes, mushrooms, onions, tomatoes, carrots, radishes, brass, beets, pumpkin, soy.
The doctor believes that the body needs a large amount of energy to burn protein.This is much more exposed to a protein diet.Another food with the exception of protein does not work, the body uses internal reserves (adipose tissue).The muscle mass in this process is not used.In the early days, the body can lose a small amount of kilograms (2-4).During this time, hiking, classes in the gym, swimming and physical exercises are required for at least half an hour.
The approximate menu of the first phase for three days:
Day 1:
- Breakfast: scrambled eggs with two eggs;
- Second breakfast: nature with low -fat yogurt;
- Lunch: fried chicken breast in herbs and salty cucumber;
- Afternoon snack: a few ham with low fat ham from a turkey;
- Dinner: low -fat cream cheese with onions.
Day 2:
- Breakfast: Soft -Soft Egg;
- Second breakfast: low -fat hut cheese;
- Lunch: baked salmon with lemon juice;
- Afternoon snack: natural low yogurt;
- Dinner: cooked meat with pepper with canned food.
Day 3:
- Breakfast: hard egg with canned goods;
- Second breakfast: low -fat cream cheese with onions;
- Lunch: Lean beef clipping with onion scarf and parsley;
- Afternoon snack: natural low yogurt;
- Dinner: smoked mackerel with mustard.
The duration of the first phase is 2 to 7 days, but can be observed for up to 10 days with the approval of the doctor.It all depends on how much weight you want to lose.If you intend to lose up to 10 kg, the phase takes 3 days, 10-15 kg-5 days and over 20 kg of 7 to 10 days.
This is the most important and motivating phase.The effects are almost immediately - two days later the first lost kilogram.Dukan noticed a psychological effect here: an overweight person who had a little success in a few days is motivated to continue the program.
In the first stage you can lose from 2 to 6 kg.Is it worth continuing?
Phase II - Change (cruise)
This is the main period in which the discharge of additional pounds is undergoing.It takes 50 to 330 days.It is a change from two types of nutrition.One day remains the same if the entire diet is only protein.The next day, vegetables have to be added to this diet.In addition, the Bran menu should be added every day.The drinking regime remains the same.
At this stage, Dr.After a quick weight loss, Ducan diet for the planned weight loss by about 1 kg per week.It is also assumed that the body can not only work on proteins after the first phase, but protein nutrition is still necessary to get rid of additional pounds and to consolidate the weight of its dreams.
In the alternating phase, it can combine 72 high protein products with 28 types of vegetables.Unacceptable products remain those that contain an excess amount of carbohydrates - for example potatoes, rice, beans and corn.
Below you will find a list of vegetables in the second phase of the diet:
- Recommended vegetables: eggplants, white cabbage, manhold, broccoli, Brussels Kohl, onions, Tsukini, chicorée, red cabbage, pumpkin, beans, cauliflower, Kolrab, dill, cucumber, pepper, mushrooms, tomatoes, twists, arms, radical, green, greater, tastier, torad.
- Conditionally permissible vegetables: beets and carrots in all forms.
- Forbidden vegetables: white beans, beans, Turkish peas (chickpeas), peas, corn, lentils, green peas and potatoes.
Even in small quantities (60 ml) a day it can drink light wine (better dry), consume ketchup, milk and soy cream (up to 4%).
This period should have dropped in 2 periods of 7 days /per 1 kg.If you want to reset 7 kg, the second period takes 49 days (7*7).It is believed that weight loss should be 1 kg per week.Physical activity is also required for half an hour.
The approximate menu of the second phase for three days:
Day 1:
- Breakfast: fried eggs with onions, tomatoes and raw cucumbers;
- Second breakfast: simple yogurt with a low fat content;
- Lunch: fried turkey with a boiled cabbage;
- Afternoon snack: Dietetics -Rote -Linse -Chips;
- Dinner: salad with egg, onions and radishes.
Day 2:
- Breakfast: low -fat hut cheese with radishes and onions;
- Second breakfast: Carrot salad;
- Lunch: chicken grill with zucchini tsukini;
- Afternoon snack: natural yogurt;
- Dinner: spinach with tomatoes and lemon juice.
Day 3:
- Breakfast: an egg lacher;
- Second breakfast: Bulgarian pepper salad;
- Lunch: beetroot soup on chicken broth;
- In the afternoon: Sauer salad;
- Dinner: fabric eggs.
The change lies in the fact that a certain period of time for proteins should be replaced by a period of proteins in combination with vegetables.It looks like this:
- 1/1 -1 day, protein and 1 -day protein and vegetables are consumed;
- 3/3 - 3 days only for protein and 3 days for protein with vegetables;
- 5/5 - 5 days for protein and 5 days for protein with vegetables;
- 2/5 - 2 days for protein and 5 days for protein with vegetables (comfortable, but there is a relatively slow weight loss compared to other rhythms).
Phase III consolidation (consolidation)
The purpose of this phase is to consolidate the results of the I and II phases and to prevent the return of fat, ie the effect of yo-yo.During this time, the body tries to return the lost kilograms, fights for lost fat reserves.This improves the feeling of hunger, reduces energy consumption and improves the absorption of calories.
Nature often lets you walk past the fridge and many people begin to give weight.It is extremely important to follow the rules of nutrition in the consolidation stage!
The third phase is the longest and does not count the fourth.Its duration can be calculated independently.For every kilogram that fell in the second stage, you have to add 10 days.If 18 kg were dropped, the stage takes 180 days (10*18).
Drinking mode and sports exercises are preserved.The amount of bran rises to 2.5 spoons.
In the third stage you can use all products from the two previous two.Also add part of the fruits per day (not bananas, grapes, cherries or dried fruits due to the high content of simple sugar), two slices of whole grain bread, two cheese slices per day and all starch products twice a week.
The menu adds:
- A not -sweet fruit (200g).
- The use of 40% cheese is allowed (40 g a day).
- Eat fried meat or bacon 2-3 times a week.
Part of the products that contain strength are introduced.If the entire period is 200 days, you can eat twice a week in the first 100 days a week.This includes:
- 1-2 cooked potatoes;
- Muesli (rice, buckwheat) 125g;
- Solid varieties of pasta.
According to this principle, you can arrange a festival of the stomach.In the first half - 1 times a week, in the second half 2 times.On this day you can eat a full lunch with three dishes (first, second and dessert) in a meal.The volume is about the same as in a café.You can't eat too much, the main thing is to enjoy food.
The approximate menu of the third phase of Ducan diet for three days:
Day 1:
- Breakfast: a piece of bread with turkey ham and tomatoes;
- Second breakfast: low -fat hut cheese with radishes;
- Lunch: chicken breast with baked beets;
- Afternoon snack: unsweetened tropical fruits (kiwi);
- Dinner: pasta with shrimp and fried pepper.
Day 2:
- Breakfast: yellow cheese rolls with tomatoes;
- Second breakfast: simple yogurt with apples;
- Lunch: a glass with olives and tomatoes;
- Afternoon snack: Bulgarian pepper salad;
- Dinner: tuna salad with an egg.
Day 3:
- Breakfast: Ovarian Shakshuka;
- Second breakfast: apples;
- Lunch: pasta with Tsukini and tomatoes;
- Afternoon snack: Carrot salad;
- Dinner: toast with smoked salmon, dill and pepper.
And now the messages that all patients will delight: You can enjoy the so -called festival twice a week, ie every dish to choose from (French fries, ice cream, oily pork or be your favorite wine).
However, it should be remembered that these potioners should be moderate.
Phase IV - stabilization
The nutrition is over, you have repaired it, now you can continue with normal nutrition.During the entire period of diet, your body is already used to a new appearance of nutrition.You have studied products that are harmful to you.The main thing that has to be understood for itself is that meat and vegetables should prevail in their diet.Reduce flour to a minimal sweet butter.
In order to gain lost kilograms again, follow the simple rules:
- Save the drinking mode at the same volume;
- Haferbran 3 tablespoons a day.
Sharbi are considered a wonderful source of fiber, which not only conveys a feeling of saturation, but also reduces the degree of harmful cholesterol and normalize the level of blood in the blood after consuming carbohydrates, but also helps to maintain weight. - Make the protein day a week.
A prerequisite for the stabilization phase is protein on Thursdays.On one day a week - Thursday - they return from the phase of the shock to the strict menu with a high budget. - Move more, go at least 30 minutes.
A active lifestyle and regular exercises will be recommended here in the future.For example, go to work on foot or climb without an elevator on the top floor.
This phase of the program should be practiced all your life to avoid weight gain.
Diet Ducan and alcohol
In the first two phases, every use of alcoholic beverages is prohibited, whether beer, wine or pure alcohol.This is due to the fact that the body is already very stressed with an excessive amount of protein and a lack of macronutrients.
At this point, internal organs, in particular the kidneys and the liver, work at high loads, so that alcoholic beverages can cause additional problems.
Only in the third phase can you occasionally insert alcohol during the holidays as described above, i.e. a maximum of twice a week.In the fourth stage you can drink alcohol moderately - but you have to remember your health.
What can be consumed for the entire period, except protein and vegetables
In their menu, diets can be added with the minimal content of carbohydrates and fats:
- Coffee and tea without sugar;
- Pepsi and Kola "Light";
- Artificial sugar substitute;
- Cocoa (1 h l) with a fat content of 14%;
- Broth cubes;
- Mustard in grains;
- Vinegar;
- Lemon as right;
- Salt is minimal.
The advantages of Dr.Ducan's nutrition for health
The main thing that people expect from a diet is quickly weight loss.According to published reviews, this really leads to a quick weight loss and motivates the supporters to continue the program.This is not only a plus for the figure, but also for health.
The second positive point: Ducan's diet strictly forbids alcoholic beverages that are associated with heart diseases, liver, pancreas, brain, not to mention diabetes and different types of cancer.
In contrast to another popular Atkins diet, eating fats and salt is significantly limited, and this is a good health habit.
How best to cook dishes
With every diet it is forbidden to fry food.This preparation method increases the calorie content of dishes.Substances for the body are released during the roast.In order not to harm the body, it is better to cook or bake everything.In Ducan's diet you can fry the meat on the grill without adding fats, passing the vegetables into a pan.
What can be prepared for nutrition of nutrition
One of the necessary products is fish.Baking is best suited for nutrition.To do this, take vegetables:
- Onion;
- Carrot;
- Paprika;
- Zucchini;
- Tomato;
- Broccoli cabbage;
- Coc Lemon.
Put the entire vegetables in a pan with tomato paste in a pan.Filled fish sprinkle lemon juice, rub 20 g hard cheese and put vegetables on it.Bake for 20 minutes at a temperature of 180 degrees.
For many meat dishes and salads, you can prepare a Tofu cheese sauce that will successfully replace mayonnaise.To prepare, you must take in the ingredients as follows:
- Tofu cheese (pack);
- 1h French mustard;
- 0.5H L lemon juice;
- Turmeric on the top of a knife;
- Salt 0.5 h l;
- Guar Gum 0.5 h l;
- Pepper, dried garlic;
- To taste green.
Mix all the ingredients in a mixer.You can like your favorite spices.
It is good to eat patch beans that contain many useful substances.It is added to various dishes, and it can also be consumed as a separate side dish for meat.Take 0.5 kg of ice or fresh beans and cook until you are cooked.Then prepare a petrol station:
- Wine vinegar - 2 tablespoons.L;
- Senf is acute 2 TS;
- Half a small light bulb;
- Garlic tooth;
- Ground walnuts 2 tablespoons.L;
- Green;
- Salt;
- Black pepper;
- 2 hours.Lolive oil.
Mix everything thoroughly and add the beans.Serve warmly.
Side effects and contraindications of the Ducan diet
Too fast weight loss in combination with a lack of nutrients can harm the human body more than benefit.
Possible side effects at the beginning of the program:
- Headache;
- Chronic constipation;
- Unpleasant smell out of the mouth;
- A feeling of dry mouth;
- Performance acceptance;
- Weakness and fatigue.
The diet does not correspond to a person's main needs, especially because they greatly reduce the main groups of products, including fruit and vegetables.A possible lack of vitamins A, B2, C, D and folic acid, potassium and fiber requires an additive correction of food - this is not too healthy diet.
Despite the increased protein consumption, a non -physiological change in the metabolism can lead to a decrease in muscle mass.In addition to all of this, there is a high risk of stones in the gallbladder.After all, after the diet is adjusted, it is possible to restore kilograms with such difficulties.
The high content of animal fats in the menu leads to an increase in cholesterol.Ducan's nutrition overcays the kidneys and leads to the formation of stones, swelling and high blood pressure.
There are cases in which relatively healthy people brought themselves to sad consequences and strictly pursued the rules of protein nutrition.Doctors agree: such programs require caution and are not suitable for everyone.
Due to the small amount of carbohydrates in diet, this diet is contraindicated:
- In the event of diseases of the gastrointestinal tract;
- with high blood pressure;
- With pathology of the kidneys and liver;
- with atherosclerosis with vascular damage;
- Children and adolescents;
- in severe forms of diabetes;
- With different types of allergies;
- For metabolic disorders gout;
- in the case of mental disorders, tendency towards depression;
- People whose work is associated with a high degree of attention;
- Pregnant and breastfeeding mothers.
It is not surprising that Ducan's nutrition took the last place in the ranking of the best diets in the USA and falls into foreign antiring with a regularity.Bizarre diets that promise a quick way to lose weight are usually inferior and harmful to health.
Conclusions
The diet of Dr.Dukan requires very effective to lose weight, but requires medical observation.This is a very risky diet that can have negative health consequences in some cases.
The effectiveness of the program has long been associated with strict compliance with its rules.In fact, the IV phase should be observed until the end of life.
Ducan's nutrition can only be recommended to healthy people with overweight who consciously want to change food style but do not have the opportunity to do sports or unsuccessfully to use other diets in the past.
Before you start, you should definitely consult your doctor!