Dyukans diet- developed by a famous French nutritionist.After the publication in 2000 of his book "I cannot lose weight", which was sold in a lot of more than 10 million copies published in 32 countries, it was translated into 14 languages.He himself called it: "Eat and the Home" Dietan Dyuk is a method to lose weight with nutrition, rich in vegetables and proteins.It is not necessary to count calories.Without restrictions on protein products ("As much as you want as you want") and rich in vegetables ("Eat how much you can do").At the same time, nutrition limits the use of carbohydrates in particularly sugar.The main principles of nutrition are quickly the result.Products without restrictions permitted without a feeling of hunger and no less important to keep weight.
Dyukan's diet has contraindications:
- The presence of diseases of the cardiovascular system;
- Hypertension;
- Kidney dysfunction;
- Diabetes mellitus, liver pathology;
- Gastrointestinal diseases, allergies;
- Bone diseases, joints;
- Pregnancy and lactation;
- Teenager and older age.
Stadiums of Ducan's diet, duration
attack- The main weight loss takes up to five days.
Change- Continuation of weight loss.This phase takes the required result, possibly several months.
fixing- Fixing the results.The duration of the level is calculated by the formula ten days for each lost kilogram weight.
stabilization- Conservation and maintenance of the results for a long time.
Four phases of the Ducan diet
I phase "attack"The following products are allowed:
- Low -fat meat (chicken, beef, rabbits, quail, veal, turkey).In limited quantities you can: pork and lamb.
- Sour milk fat -free products: kefir, cottage cheese, milk, yogurt.
- Seafood: fish, inkfish, mussels, squid, shrimp, oysters, caviar.You can - eggs, but not more than 2 egg yolk, proteins are not in limited quantities;Chicken and beef lover.
- Salt, spices, mustard, lemon juice are limited;1.5 tablespoons.l.Bran of wheat.
II phase "change"In addition to everything, the following products are permitted:
Kohl, beets, zucchini, carrots, cucumber, tomatoes, salad leaves, green.
III phase "consolidation"Soft conditions are sounded for this phase.At this stage one fruit is allowed per day, but not with a high sugar content (it is impossible, for example bananas, grapes, figs, cherries and cherries).A smooth introduction is allowed once a week rice, pasta and potatoes.This ensures weight stabilization.The duration of the period is calculated as follows: We multiply the number of lost kilograms by 10 days.According to Dr.Dukan has to gain every lost kilogram in 10 days.And the more you lost, the longer you have to stay in this phase.
IV phase "stabilization".The beginning of the long -awaited phase in which all products are permitted.The main condition of the level is the diet in small parts.During this time, the weight should be checked and kept in place.To protect yourself from the appearance of overweight, you combine physical activity.Leave a protein day unloaded as a week.
The Ducan diet is the duration of the stages, especially the third parties, depending on how much they were already able to throw additional pounds in previous phases.For example, if you managed to throw 5 kg in the third stage, this phase takes 50 days if you have thrown 10 kg - 100 days.You should receive -1 kg for every 10 days.
Physical activity
Ducan's diet includes a daily walk within 20 to 30 minutes + sport.Make sure to drink at least 2 liters of water a day.Eat at least 1.5 tablespoons of oat brane in one day.For the proper compliance with nutrition, it is necessary to provide the body with a moderate but mandatory physical exertion, which the doctor also paints according to the phases:
- I Phase-Taily 20-minute walk + sport;
- II phase day 30-minute walk + sport;
- Phase III for 25 minutes Walk + Sports;
- Phase IV day 20-minute walk + sport.
Remember that Ducan's diet is better suited for those who have an active lifestyle.If you lose weight, it is not easy to strengthen the muscles - the body is busy burning fats.However, increasing the loads can be much faster to remove additional pounds.
Dyukan's diet: What can you eat?
This food program is based on the fact that a person consumes 2-3 times more proteins than usual.This means that the body replenishes the lack of carbohydrates and burns its own fat.What is there?
There are many suitable products - everyone can choose for themselves what they like more.
First it is white chicken.It does not contain any fats.The remaining parts of the carcass are also good, but the skin has to be removed - the main reserves of chicken fat lurk.Change - this is almost a nutrition product.Ryba is also white meat, and in protein diets they do not combine the fat content of the fish much meaning.Fish oil is a well -known means of strengthening the body.It is rich in Dime-3 with fatty acids.Yaytsa-Stenetics are sure that one one does not injure anyone a day.In addition, this is the most affordable source of protein connections.Bob, beans, peas, lentils, soy - all of these are legumes such as an alternative to meat products.The advantage of legumes is also that they contain a large amount of fiber.Soil protein (soybean meat, tofu cheese) is no less valuable.Since soybean meat is made from legumes, its advantages are inferior to the plans of beans, lentils and so on.Moloko and dairy products.This is a great alternative to meat products.A variety of cheese, yogurt, cottage cheese, feta cheese not only supplies the body with protein, but also contains calcium.If you reduce weight, use products with a low percentage of fat.
What can not be eaten on a protein diet?
SDA and sugar are the first two enemies of a good figure.However, the body cannot usually work without glucose, so fruit, vegetables, berries have to be included in the diet.All of them contain a sufficient amount of natural sugar that compensate for the deficit.White bread, pastries, rolls, breads must first be completely excluded while the body burns fats.You can only use what is made of whole grain.