Dyukanov diet.The essence of the methodology.

Pierre Ducan- The famous French doctor, who developed a single methodology for weight loss and the stabilization of lost weight, is the most obvious nutritionist in France.Pierre Dukan is the author of 19 books, including bestseller "I don't know how to lose weight."It is all the result of 30 years of research and practice.Dyukanova dietrecognize all over the world.

The human body effectively uses calories from carbohydrates as "fuel": such as sugar, confectionery, etc., etc., etc.It seems that it seems to be carbohydrates, such as car engines, carbohydrates that enter the body are used very easy and fast.In addition, the human body uses fat as "fuel", but it does not know how to use proteins.

Squirrels use baby body well during growth by 17-18 years.Adult body uses body care proteins: for hair growth, skin restoration, red blood cells, etc., but does not know how to absorb proteins.When a person consumes a lot of protein, there are a lot of loss of energy reserves of the body, which practically does not use proteins in a funded sense, it only takes what is needed to renew the body, because only protein food does not only get protein food.When I understood that, I realized that people can be given the opportunity to eat freely, in normal quantities, without obtaining weight."

Dyukanova dietIt consists of 4 phases: two phases for weight loss and two - so that I can't get weight again.In the middle between two phases, the person already reaches normal weight.

The first phase is very short, lasts from two or three - to seven days, the maximum, depending on the weight to be lost.You can eat 72 products, very rich proteins - these are meat, fish, seafood, bird, eggs, skinny ham, dairy, yogurt, water.You can eat them as much as you want.The duration of such a diet can be 2 to 4 days for those who want to lose little, 7 days for very complete people.This is a very effective phase.At the end of the phase, people lose from 1.5 to 4 kg.

In the second phaseDiet Ducan72 Protein products are preserved, and 28 vegetables are added: all green vegetables, tomatoes, cucumbers, etc.

Since there is no sugar and fat in these products, this food gives several calories.You can eat them a lot, because there is no sugar and fat, from what a person spends, half goes to waste.This converts the metabolism of people who tend to get weight, so the amount of food consumed does not play a role.

• The speed of the surplus of excess weight in the second phase is 1 kg per week.For example, a woman has to lose 10 kg.Its first phase will last 4-5 days, simultaneously will lose 1.5 kg.Then he loses a kilo per week, so in 8 weeks loses 8 kg.If you need to lose 15 kg, please add 5 weeks in the previous scheme accordingly.

Ducan's reasoning "little or a lot of people at this stage eats a little or a lot - this is almost the same. It doesn't exist, as if there is no availability, and the amount of food is also. Freedom within a specific product set."

This ends the first phaseDiet Ducan, focused on weight loss, and the stage begins and consists of two parts, aimed at not gaining weight.The overweight problem in the world occurs from the fact that everyone can lose weight, but only the microscopic little part of those who have lost weight can maintain what has been achieved.A few years later, the plugin started again.When the weight returns, the body becomes less sensitive to a diet.To resolve this issue, the consolidation phase is used.This is the transition phase between the strict diet and time when there is no diet.

All 100 products have been preserved in the consolidation phase- This is the basis of food for life.During this phase, two types of fruit are added, portion of cheese, twice a week, you can add rice, pasta, lenses and two ceremonial dinners, the main bowl, dessert, drink a glass of wine.Sweets are returned in the third phase, but that the diet was active, it should be tracked by 10 days for each lost kg.If the person has lost 5 kg, then the third phase will last 50 days, 10 kg - 100 days.When this phase passes, you can continue until the fourth phase.

During the fourth phaseDiet DucanIt is important to follow three rules:

1. One day a week to return to the first phase (72 protein products);
2. Walk for at least 20 minutes everyday;
3. Use 3 tablespoons oatmeal.This is a product of cereals, completely natural, rude, untreated, which protects from a series of excessive weight.

You can eat the rest of the time any food.The fourth phase lasts a whole life.

• Consumption of pure protein natural products gives amazing results of weight loss.
• The alternating days of clean protein with protein-vegetables allows you to gradually reach the right weight.

The main rule of long-term weight stabilization is based on a simple but necessary security stage: to maintain the perfect weight, it is necessary to adhere to the rest of one day of protein in the week.

According to Dukan, one of the keys to successful weight loss is the establishment of an individual ideal weight.This is not necessarily weight (or even size), which person would like to have the most for aesthetic reasons.The ideal weight should match many parameters that take into account growth, age (every decade of women's weight), family history, weight history and weight (difference between the smallest and maximum weight in adulthood).

The concept of normal weight according to this system is calculated according to the complex formula, taking into account individual indicators.

Dyukanov diet.How to eat!

First phase

StartDiet DucanA brief phase of "attacking", during which you can eat only protein foods - meat, fish, eggs and poor fatal dairy products.

It is very important to drink a large amount of water, at least one and a half liters.During this phase, you can eat at any time and in any amount of products allowed.

Products First Phases

1. Lenten beef, veal, rabbit (excluded - pork, lamb).Meat can be cooked in any form, but you cannot use oil and sauces when freting.
2. Chicken and turkey, skinless (excluded - goose, duck, chicken wings).
3. Lenten Ham.
4. Beef liver, chicken.
5. Each fish is cooked, barbecue or money.
6. Any crustaceans and mollusks.
7. To two eggs a day.With increased cholesterol, no more than 3-4 yolks per week.Protein - no restrictions.
8. Law -fat Dairy products.Natural Yogurts (to improve the taste, you can with the addition of coconut, vanilla, lemon).Fruit yogors should be limited to 2 a day.
9. Sugar (CANDEREL or other), vinegar, spices, spices, garlic, onion, rods, salt (in small amounts), lemon juice (like adding), mustard.

Registered

1. Eat 1.5 tablespoons of the branch of oatmeal by day.
2. Execute a daily walk for 20 minutes.Dedicate time for physical exercise.

Oats - an important componentDiet Ducan

Ovsyanka follows you whole diet and becomes one of the main components after his end.The canopies are rich in sugar and protein, they absorb water in the intestines, increasing its size by 20 times.It helps to feel full.Ovsyanka is also useful for heart and help in prison (which can happen in the early diet phases).

Second phase

The phase consists of two variables diets.Clean protein days are altered with days, when you can eat an unlimited number of vegetables complete meat, fish, poultry and poor-fatal dairy products.The phase may last until the person reaches the optimal weight.

In the Reconstruction of Syria, Varaye, Pečešok, Sparva, Baaklažan, Pomodor, Beet, Broccoli, Капусель), Sel'Derej, Цикорий, кабачок, Огурц, Зелен ', Фасол', onion -Table, Gribby, onion, PEREC, TYKVA, ROTK, Leaf salad, sorrel, soy, spinach.

• You can eat so much vegetables and at any time.But if you need to lose weight faster, then it is better to eat only when you feel hungry.
• Carrot and beets are also allowed, but due to the presence of starch in them, consumption should be limited.
• The following starch products are excluded - potatoes, rice, grain, peas, beans, lens and avocado.

Rules of the second phase

1. One - five days of pure protein (as in the "attack" phase) are replaced with one to five days, when the vegetables are added to protein.
2. Man consumption increases on 2 tbsp daily.
3. The daily walk increases for 30 minutes.
4. It is necessary to drink at least 1.5 liters of clean water a day.

The third phase.Consolidation

During this phase, you can eat any quantity of protein and vegetables, while other products are added.

Third phase rules

1. Fruits are added (excluded - bananas, grapes, cherries, dried fruits, walnuts).
2. You can add two pieces of sparkling bread and 40g hard cheese per day to a diet (excluded - cheese with molds, soft cheese and cheese from goat milk).
3. You can add some starch products (twice a week) on a diet, such as 225 g pasta with tomato sauce (excluded - creamy sauces and sauces that contain oil), 225 g cusk, lenses, beans and potatoes.
4. The range of meat is expanding, several times a week you can include lamb, pork and bacon in the diet.

When visiting the restaurant or guests, select the dish that matches your program.

If there is a breach of diet, follow the following tactics - four days:

1. There are only proteins.
2. Limit salt intake (to reduce the risk of water retention in the body).
3. Increase water consumption on 2 liters per day.
4. Sleep more than usual.
5. Walk an hour every day.

Fourth phase.Stabilization

In the fourth and final phaseDiet DucanThe body will get out of food every calorie he needs.But, as the practice shows, the probability of returning the weight if you do not follow the rules of this diet.

Fourth phase rules

1. Return to normal diet (the best diet is an unlimited amount of protein and vegetables, once daily - fruits, two pieces of rye bread, a piece of cheese, two starch cleaning products).
2. One day of the week all over life is only protein.
3. Drink at least two liters of water.
4. Daily walks perform at least 20 minutes.
5. Try to forget the elevator and escalators.The rise and origin on the stairs consume calories.
6. Every day they eat 3 tablespoons of the oatband.Follow this rule all your life.

Remember, sports and movement are allies in combating excess weight!

Attention!About whether you are suitableDyukanova dietIt is worth advising a doctor!Nutrition recommendations (especially from "first phase. Attack" The section are designed for healthy people.