Pierre Ducan- The famous French doctor, which is a unique methodology for weight loss and stabilization of lost weight, feeds the most read-read nutrition in France.Pierre Dukan is the author of 19 books, including the most "I do not know I lose weight."All this is the result of 30 years of research and experience.Dyukakan dietrecognized all over the world.
The justification of the duca: "Fuel", as "fuel", like "fuel", as "fuel", "Fuel", sweets, etc.In addition, the human body uses oils as "fuel" but does not know how to use proteins.
The squirrel is well used by the child's body during the growth of up to 17-18 years.Adult body uses body care proteins: hair growth, skin update, red blood cells, etc.For, but do not know how to swallow the proteins.When a person consumes a lot of protein, there is a lot of energy resources in the financial section that does not use proteins, but only a person who consumes protein food does not gain weight.When I realized this, I realized that people could be able to clean people with weight, normal amounts, weight."
Dyukakan dietIt consists of 4 stages: two stages and two phases to lose weight - not to gain weight again.In the middle between the two stages, a man has already reached normal weight.
The first stage is too short, the maximum, maximum, for the weight that lasts from two or three to seven days, to be lost.72 products, you can eat very rich proteins - these are meat, fish, seafood, bird, eggs, lean ham, dairy products, kneaders, 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 7 days, a bit for many people.This is a very effective stage.At the end of the stage, people are between 1.5 and 4 kg.
In the second stageDiet72 protein products are protected and 28 vegetables are added: all green vegetables, tomatoes, cucumbers, etc.
Since these products are not sugar and oils, this meal gives a few calories.You can eat something because there is no sugar and fat from what a person consumed, half enters waste.This changes the metabolism of the metabolism of people who are tending to gain weight, so the amount of food consumed does not play a role.
- In the second stage, the speed of excessive weight loss is 1 kg per week.For example, a woman needs to lose 10 kg.Its first stage will last 4-5 days, and at the same time will lose 1.5 kg.Then lost a kilogram of kilograms a week so it loses 8 kg over 8 weeks.If you need to lose 15 kg, so add 5 weeks to the previous scheme.
Ducan's justification "This stage eats a lot or a lot of people at this stage.
This first stage endsDiet, directed to lose weight and the scene consists of two parts aimed at not gaining weight again.The problem in the world is overweight, can only protect those that everyone can lose weight, but only a small part of the microscopic.A few years later, the extra began again.When the weight returns the body is less sensitive to diets.The consolidation phase is used to solve this problem.This is a transition stage between a serious diet and no diet.
All 100 products are protected in the consolidation stage- This is the basis of food for life.At this stage you can add two types of fruits, 2 breads, 2 pieces of bread, cheese, twice a week, any snack, pasta, lentils and two holiday dishes.The sweets are returned in the third stage, but must follow the speed of 10 days for each lost KG for the diet to be active.If a person lost 5 kg, the third stage will last 50 days, 10 kg - 100 days.You can move to the fourth stage when this phase passes.
During the fourth stageDietIt is important to follow three rules:
- Return to the first stage a day (72 protein products);
- Walk for at least 20 minutes a day;
- Use a 3 tablespoon oatmeal shirt.This is a completely natural, rough, unemployed cereal, which protects a lot of overweight.
The rest of the time you can eat food.The fourth stage continues its all life.
- The consumption of protein natural products quickly gives surprising results of weight loss loss.
- Alternative of purely protein days with protein-vegetables allows you to gradually reach the right weight.
The main rule of long-term weight stability is based on a simple but necessary safety rate: the rest of a protein day per week to maintain the perfect weight.
According to Dukan, one of the keys to a successful weight loss loss is to create an individual ideal weight.This is not the absolute weight (or even size) to ask for the most for a person's aesthetic reasons.Ideal weight, growth, age (every ten years there is an increase in a woman in ten years), history of greasy history, weight and weight category (the difference between the smallest and smallest weight).
According to this system, the concept of normal weight is calculated according to a complex formula, taking into account individual indicators.
Dyukakan diet.How to eat!
The first stage
StartDietShort phase of "attacks" you can eat protein food only - meat, fish, eggs and low-friendly dairy products.
Drink a large amount of water, to drink at least one-half liter is very important.At this stage you can eat any amount of time and allowed.
Products of the first stage
- Lenten beef, calves, rabbit (excluded - pork, lamb).Meat can be cooked in any form, but you can't use fat and sauces when frying.
- Chicken and turkey, without skin (excluded - gas, duck, chicken wings).
- Lenten ham.
- Beef liver, chicken.
- Any fish boiled, grill or steamed.
- Any crustaceans and mollyusks.
- Up to two eggs a day.With increasing cholesterol, there are no more than 3-4 yolks per week.Protein - without restrictions.
- Low -Fat dairy products.You can add natural yorks (to increase taste, coconut, vanilla, lemon).The fruit yogurt must be limited to 2 per day.
- Sugar substitute (candlestick or other), vinegar, spices, spices, garlic, onion, sticks, salt (small amounts), lemon juice (such as add), mustard.
It is recommended
- Eat 1 1 tablespoon oatmeal per day.
- Take a ride daily for 20 minutes.Take time to physical exercise.
Oats - an important componentDiet
Ovsyanka accompanies the whole diet and becomes one of the main components after completion.Oatmeal Pumpkin is rich in sugar and protein, increases the water in the intestines 20 times.Helps feel complete.It is also useful for the work of Ovsyan and the heart and helps constipation (in the early stages of the diet).
The second stage
The stage consists of two variables.Pure protein days are alternative for days, you can eat an unlimited number of vegetables, items, fish, poultry and low-friendly dairy products.Stage can continue until a person reaches optimal weight.
В рационе присутствут следующе овое овоестовое овоестовое орерыеные печеные (Фольге) - Artyhok, Sparja, Baklazy, Pomidor, Repa,Repa Bockkoli, Kapusta (Belaya, Krasnaya, Savoinskaya, Floors of Ily Brusselskaya), Seleria, Cikoria, Kabachok, Ogurets,Зелень, огурец Фасоль, Лук - порей, грибы, лук, перец, тыква, radish, leaves, socesses, sons, spinach.
- Many vegetables and you can eat at any time.But if you need to lose weight faster then you are better to eat when you feel hunger.
- Carrots and beets are also allowed, but consumption should be limited due to the fact that they are starch.
- The following starchy products are excluded - potatoes, rice, grains, peas, beans, lentils and avocados.
The rules of the second stage
- A - five days as in a pure protein (as in the "attack" phase), when a few days are added to the protein.
- Bran consumption increases 2 tablespoons per day.
- Running daily up to 30 minutes.
- You need to drink at least 1.5 liters of fresh water a day.
The third stage.Consolidation
At this stage, you can eat protein and vegetables in any amount, other products are added.
The rules of the third phase
- Fruits are added (excluded - bananas, grapes, cherries, dried fruit, nuts).
- You can add two pieces of rye bread and 40 g of turkey cheese (excluded - cheese, gentle cheese and cheese).
- With tomato sauce, 225 g of pasta, 225g, bulbey or panbetics, lents, lents, beans and potatoes (twice a week) can add (twice a week) to the diet (twice a week).
- The meat range is expanding, you can enter lambs, pork and pigs in the diet a week.
When visiting a restaurant or visitors, choose foods to suit your program.
If you have a dietary, follow the next tactics - four days:
- There are only proteins.
- Limit salt intake (to reduce the risk of water retention in the body).
- Increase water consumption to 2 liters per day.
- Sleep more than usual.
- Walk an hour every day.
Fourth stage.Stabilization
In the fourth and final stageDietThe body will remove any calorie food.However, as a practice, it shows that if you do not comply with the rules of this diet, the weight is likely to be returned.
Rules of the fourth stage
- Return to normal diet (best nutrition, once a day - fruits, two rye bread, two starched products, two starched products).
- One day of the week is only protein in life.
- Drink at least two liters of water.
- Follow daily walks for at least 20 minutes.
- Try to forget the elevators and escalators.The stairs spend climbing and descent calories.
- Every day eating 3 tablespoons of oats.Follow this rule of all your life.
Remember, the sport and action are allied in the fight with excess weight!
Attention!About you to fitDyukakan diet, doctor is worth consulting!The recommendations of the diet (especially the "first stage" attack "section" was prepared for healthy people.