Today it is difficult to find a person who has not heard of this method to lose weight.The glory of Dr. Dukan's diet is simply explained: high efficiency.Before trying, we offer we know some facts and consult a doctor.
Introduction
What is Dr. Dukan's diet: let's analyze the principles, pros and cons, the benefits and damage of a protein diet for health, as well as listening to the opinions of foreign experts
Today it is difficult to find a person who has not heard of this method to lose weight.The glory of Dr. Dukan's diet is simply explained: high efficiency.Before trying, we offer we know some facts and consult a doctor.
The program consists of four phases.The main rule is an increase in protein consumption.According to the creator, this allows you to reconstruct the metabolism, clean the body, avoid the yo-yo effect and maintain a slender figure for a long time.
What is Dr. Dukan's diet
The author's weight loss program was invented by the famous French nutritionist Pierre Dukan, who specialized in the fight against obesity for more than 30 years.
In the 70s, Dr. Dukan, together with Obese patients, worked on an alternative to popular diets based on a low-calorie diet and a fractional diet 4-5 times a day.It has become unusual.
The basis of his diet considered the nutrition of a primitive man who was engaged in hunting.In his diet there were mainly foods for proteins and plants, carbohydrates and sugar were absent.Only over time, a person started eating differently, many have extra kilos.
Based on the experience of many generations, the nutritionist has developed his diet.It was based on the nutrition of the ancients, whose base were meat and plants.Fasting is contraindicated.There are only products allowed without restrictions, adhere to certain rules.Their conformity is necessarily:
- The food should be limited through the use of fatty meat.The main varieties are chicken, turkey, from which fat and skin should be removed.
- Steam fish, steam, oven of low -fat varieties, any gifts of the sea (prawns, prawns, oysters, squid) are allowed.
- Lactic acid products can be used.Add natural components to yogurt and kefir (vanilla, coconut, cinnamon).
- The dishes should be almost salt without salt, they can be replaced with natural sauces.
- You can't eat sugar, you can replace artificial substitutes.
- There are only stewed vegetables, cheese, boiled shape.I exclude potatoes, legumes.
- The oatmeal bran should be present every day.Their number is 1-3 spoons.spoons, depending on the dietary cycle.They are necessary to improve intestinal peristalsis, purify the body.
- The duration of the cycles depends on the weight required to lose.The main cycle is meat during the day, the second day, the vegetables are added to the meat.
- Respect for the drinking regime is very important.For a 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 bicycle, swim.
He published a popular leadership in which he described his diet in detail.
The diet is white white and consists of four phases.The first and second, a person is losing weight, in the third and fourth resolves the result achieved and supports the figure.
The program provides not only excess weight loss, but also a change in food habits.Ducan's diet is based on the correct - according to the author - the balance between the amount of nutrients that enters 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 quite quickly, as it contrasts water retention in the body.The ability to obtain results almost immediately after the start of a protein diet has a strong psychological effect on people.
True, scientific evidence of long -term weight loss are contradictory and adhering to the program for a long time is very difficult.The survey conducted in the United Kingdom showed: 80% of people have a level weight within 4 years from the completion of the heroic program.
Pierre Ducan ensures that his nutritional method allows not only to obtain surprising aesthetic results, but also brings benefits for health.However, the question of the safety of high white diets still causes debates in the medical community.
Four phases of the Dr. Dukan diet: menu and list of products
The program is based on over 100 food and coherent stages (phases), which are aimed at a gradual reduction in body weight and its stabilization.
- Attack.
- Cruise.
- Consolidation.
- Stabilization.
Although the official recommendations indicate a specific time of each phase, for each patient they are determined individually, taking into account the predisposition.
The first two aim for loss of kilograms.The third and fourth for consolidation.The diet does not imply hunger.This contradicts the principles of the diet.Another important point is the duration of each phase.It depends on the number of kilograms that must be restored.Here is the approximate quantity of the action of each phase.
| The amount of kg that must be restored | 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 |
During all stages, 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.For the entire period, you can only eat meat (natural proteins).The products can be selected from the list that indicate the allowed products.
The first phase lasts 2-10 days.It depends on the quantity, kilograms that must be restored.In these days you have to drink a lot of water and take the bran.The task of this phase is to activate the metabolism.At this stage, the menu should consist of food components with a high protein content.
It is allowed to use 72 products containing a large amount of protein, i.e. low fat, fish, poultry and dairy products -low -fat -chasear products.You should abandon all carbohydrates and fats, with the exception of those contained in protein products.
Below is a list of allowed products.Remember that Dr. Ducan allows you to eat when you really want it and hungry.There are no calories restrictions.
What is possible and impossible in the first phase of the diet:
- Lowly fatty meat: beef, veal (with the exception of Antrakot due to the content of high fats), liver, kidneys, dry meat, knight, any game (deer, hare), rabbit.It is undesirable to eat lamb, pork and other fatty meat.
- Offal: bird liver, beef liver, beef tongue (low -fat elite).
- Fish: passers, crab sticks, salmon, mackerel, perch, fish, pitches, putas, sea bream, trout, saira, mackerel, sardine, cod, herring, tuna, hek.It is served in any shape, included in fresh, cooked, smoked, boiled form.
- Sea fruits: squid, crabs, karakatici, oysters, mussels, shrimp.
- Bird: chicken, turkey, chicken liver, quail, dove, pheasants, wild geese, ducks.A bird with a flat beak is not recommended, i.e. duck and geese.
- Eggs: as a protein product, allowed in any form and in any quantity.
- Lactiero -Caseari products: low -fat cottage, homogenized cheese, yogurt.
- Vegetable proteins - Tofu cheese, oat bran.
- Liquids: for the correct functioning of the Ducan diet, it is necessary to use at least 1.5 liters of liquid per day.Firstly, it is weakly extracted non -cardiac water, but coffee, tea and unsweetened fruit are also allowed.
- Additional products: to sweeten coffee or tea, you can use the sweetener, mature dishes with vinegar, thyme, vegetables, parsley, onions, garlic and other spices that contribute to digestion.
- Cabbage of vegetable products of different types, all green vegetables (cucumber, courgettes, asparagus, celery, iceberg salad, spinach, beans patch), aubergines, artichokes, mushrooms, onions, tomatoes, carrots, radishes, brass, beets, pumpkin, soybean.
The doctor believes that to burn proteins, the body will need a large amount of energy.This is much more than a person is subject to a protein diet.Another food, with the exception of proteins, does not act, the body uses internal reserves (adipose tissue).Muscle mass in this process is not used.At the beginning, the body can lose a small amount of kilograms (2-4).During this period, excursions are needed, lessons in the gym, swimming, physical exercises for at least half an hour.
The approximate menu of the first phase for three days:
Day 1:
- Breakfast: scrambled eggs of two eggs;
- Second breakfast: low yogurt of natural fats;
- Lunch: fried chicken breast in herbs and salted cucumber;
- Afternoon snacks: a couple of slices of low fat ham from a turkey;
- Dinner: low -fat cheese cream with onions.
Day 2:
- Breakfast: Soft -uovo Soft;
- Second breakfast: low fat cottage;
- Lunch: baked salmon with lemon juice;
- Afternoon snacks: low -fat natural yogurt;
- Dinner: boiled meat with canned pepper.
Day 3:
- Breakfast: hard egg with canned pepper;
- Second breakfast: low -fat cheese cream with onions;
- Lunch: thin beef cutout with Shalot onion and parsley;
- Afternoon snacks: low -fat natural yogurt;
- Dinner: smoked mackerel with mustard.
The duration of the first phase ranges from 2 to 7 days, but can be observed up to 10 days with the doctor's permit.It all depends on how much weight you want to lose.If you intend to lose up to 10 kg, the phase lasts 3 days, 10-15 kg-5 days and over 20 kg from 7 to 10 days.
This is the most important and motivating phase.The effects are almost instantaneous - two days after the first kilogram lost.Dukan noticed a psychological effect here: an overweight person who has seen some success in a few days will be motivated to continue the program.
At the first phase, you can lose from 2 to 6 kg.Is it worth continuing?
Phase II - Alternation (cruise)
This is the main period in which the unloading of extra chili undergoes.It lasts from 50 to 330 days.It is an alternation of two types of nutrition.One day it remains the same when the entire diet is only protein.The next day, the vegetables must be added to this diet.In addition, the day should be added to the Crusca menu.The drinking regime remains the same.
At this stage, after a quick weight loss, Dr. Ducan offers to slow down, adjusting the diet for planned weight loss of about 1 kg per week.He also assumes that after the first phase the body will not be able to work only on proteins, but protein nutrition is still necessary to successfully get rid of extra kilos and consolidate the weight of your dreams.
In the alternation phase, it is allowed to combine 72 high protein products with 28 types of vegetables.The unacceptable products remain those that contain an excess amount of carbohydrates, for example potatoes, rice, beans and corn.
Below is a list of vegetables in the second phase of the diet:
- Recommended vegetables: aubergines, white cabbage, eaten, broccoli, brussels cabbage, onions, tsukini, chicory, red cabbage, pumpkin, beans, cauliflower, kolrab, leather, cucumber, pepper, mushrooms, tomatoes, tillers, inventories, roots salad, select, seat in aspatia.
- Conditioned eligible vegetables: beets and carrots in all forms.
- Prohibited vegetables: white beans, beans, Turkish peas (chickpeas), peas, corn, lentils, green peas and potatoes.
Even in small quantities (60 ml) per day, drinking light wine (better dry), consume ketchup, milk and soy cream (up to 4%) is allowed.
This period should last the rhythm of 7 days /for 1 kg decreased in 2 periods.If you want to reset 7 kg, the second period will last 49 days (7*7).It is assumed that weight loss should be 1 kg per week.Physical activity is also necessary for half an hour.
The approximate menu of the second phase for three days:
Day 1:
- Breakfast: fried eggs with onions, tomatoes and raw cucumber;
- Second breakfast: simple yogurt with a low percentage of fat;
- Lunch: fried turkey with boiled cabbage;
- Afternoon snack: food beet chips;
- Dinner: salad with eggs, onions and radishes.
Day 2:
- Breakfast: low cottage with fat content with radishes and onions;
- Second breakfast: carrot salad;
- Lunch: chicken grill with tsukini zucchini;
- Afternoon snacks: natural yogurt;
- Dinner: spinach with tomatoes and lemon juice.
Day 3:
- Breakfast: a glue of eggs;
- Second breakfast: Bulgarian pepper salad;
- Lunch: beetroot soup cooked on chicken broth;
- Afternoon snacks: Sauer salad;
- Dinner: Plush eggs.
The alternation lies in the fact that a certain period on proteins should be replaced by a period on proteins in combination with vegetables.It seems followed:
- 1/1 - 1 day, proteins and proteins and vegetables are consumed at 1 day;
- 3/3 - 3 days only for proteins and 3 days for proteins with vegetables;
- 5/5 - 5 days for proteins and 5 days for protein with vegetables;
- 2/5 - 2 days for protein and 5 days for protein with vegetables (convenient, however, gives a relatively slow weight loss compared to other rhythms).
Phase III - Consolidation (consolidation)
The purpose of this phase is to consolidate the results achieved in the I and II stages and prevent the rebound and the return of fat, that is, the effect of Yo-Yo.During this period, the body tries to return the lost kilograms, fights for lost fat reserves.This improves the feeling of hunger, reduces the consumption of energy and improves the absorption of calories.
Nature makes you overcome the refrigerator more often and many people begin to add weight.It is extremely important to follow the rules of the diet in the consolidation phase!
The third phase is the longest, not counting the fourth.Its duration can be calculated independently.For each kilogram, drop to the second phase, it is necessary to add 10 days.If they have been dropped 18 kg, the stage will last 180 days (10*18).
Method of drinking and sports are preserved.The amount of bran increases to 2.5 tablespoons.
In the third phase, you can use all the products of the previous two.In addition, add a portion of fruit per day (but not bananas, grapes, cherries or dried fruit due to the high content of simple sugars), two slices of wholemeal bread per day, two slices of cheese per day and any starch product twice a week.
The menu adds:
- One non -Sweet Fruit (200g).
- The use of 40% of cheese is allowed (40 g per day).
- Eat fried meat or bacon 2-3 times a week.
A part of products containing starch is introduced.If the entire period is 200 days, then in the first 100 days, you can eat once a week, in the second twice.These include:
- 1-2 boiled potatoes;
- cereals (rice, buckwheat) 125g;
- Solid variety of pasta.
With this principle, you can organize a stomach festival.In the first half - 1 time a week, in the second half - 2 times.On this day, in a meal, you can have lunch complete with three dishes (first, second and dessert).The volume is approximately the same that served in a coffee.You can't eat too much, the main thing is to enjoy the food.
The approximate menu of the third phase of the Ducan diet for three days:
Day 1:
- Breakfast: a slice of bread with turkey ham and tomatoes;
- Second breakfast: low -fat cottage with radish;
- Lunch: chicken breast with baked beetroot;
- Afternoon snacks: non -sugary 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 of pieces with olives and tomatoes;
- Afternoon snack: Bulgarian pepper salad;
- Dinner: Tuna salad with egg.
Day 3:
- Breakfast: Ovarian Shakshuka;
- Second breakfast: apples;
- Lunch: pasta with tsukini and tomatoes;
- Afternoon snacks: carrot salad;
- Dinner: Toast with smoked salmon, dill and pepper.
And now the news that will delight all patients: twice a week you can enjoy the party so called, that is, any dish to choose from (it can be french fries, ice cream, oily cutting cutting or your favorite wine).
However, it should be remembered that these Libagioni should be moderate.
Phase IV - Stabilization
The diet is over, you have set it, now you can proceed to normal nutrition.For the entire period of the diet, your body is already used to a new nutrition aspect.You have studied harmful products for you.The main thing that must be included for you is that meat and vegetables should prevail in your diet.Reduce to a minimum sweet, butter, flour.
In order not to get lost kilograms again, follow the simple rules:
- Saves the method of consumption in the same volume;
- Signing of oat packs 3, every day.
Sharbi is considered a wonderful source of fiber, which not only gives a feeling of satiety, reduces the level of harmful cholesterol and normalizes the level of glucose in the blood after consuming carbohydrates, but also helps to maintain weight. - Make the protein day once a week.
A prerequisite for the stabilization phase is protein Thursday.One day a week - Thursday - return to the rigorous tall -cut menu from the shock phase. - Move more, walk at least 30 minutes.
Here, in the future, an active lifestyle and regular exercises are recommended.For example, go to work on foot or runs the top floor without an elevator.
This phase of the program should be practiced for life to avoid weight gain.
Ducan diet and alcohol
In the first two phases, any use of alcoholic beverages is prohibited, both beer, wine or pure alcohol.This is due to the fact that the body is already very burdened by an excessive amount of protein and a lack of macronutrients.
At this moment, the internal organs, in particular the kidneys and the liver, are already working on a high load, therefore alcoholic beverages can cause further problems.
Only the third phase allows you to introduce alcohol occasionally during the holidays as described above, or a maximum of twice a week.At the fourth phase, you can drink alcohol moderately, but you must remember their danger to health.
What can be consumed for the entire period except proteins and vegetables
In the menu, during the entire period, diets can be added products with the minimum content of carbohydrates and fats:
- Coffee and sugar -free tea;
- Pepsi and Kola "Luce";
- Substitutes for artificial sugar;
- cocoa (1 h l) with a fat content of 14%;
- broth cubes;
- mustard in cereals;
- vinegar;
- lemon as a right;
- The salt is minimal.
The benefits of Dr. Ducan's diet for health
The main thing that people expect from a diet is a quick weight loss.According to the published reviews, it really leads to a quick weight loss, motivating supporters to continue the program.This is an advantage not only for the figure, but also for health.
The second positive point: Ducan's diet rigorously prohibits alcoholic beverages associated with heart disease, liver, pancreas, brain, not to mention diabetes and different types of cancer.
Finally, unlike another popular Atkins diet, the consumption of fat and salt is significantly limited, and this is a good health habit.
How to better cook dishes
With any diet, it is forbidden to fry the food.This method of preparation increases the caloric content of the dishes.During frying harmful substances are released for the body.In order not to damage the body, it is better to cook or cook everything.In the ducan diet, you can fry the meat on the grill without adding fat, pass the vegetables in a pan.
What can be prepared for dietary nutrition
One of the necessary products is fish.For dietary nutrition, its cooking is more suitable.To do this, take the vegetables:
- onion;
- carrot;
- sweet pepper;
- zuchinis;
- tomato;
- cabbage of broccoli;
- Coc lemon.
Pass all the vegetables in a pan with the addition of tomato paste.Full fish sprinkle the lemon juice, rub 20 g of hard cheese, put the vegetables at the top.Cook for 20 minutes at a temperature of 180 degrees.
For many dishes and meat salads, you can prepare a tofu cheese sauce, which will successfully replace mayonnaise.For preparation, it is necessary to take ingredients such as:
- Tofu cheese (package);
- 1h French mustard;
- Lemon juice 0.5h l;
- turmeric on the tip of a knife;
- salt 0.5 h l;
- Gum of Guar 0.5 h l;
- pepper, dry garlic;
- Green to taste.
Mix all the ingredients in a blender.You can appreciate your favorite spices.
It is good to eat patch beans, which contains many useful substances.It is added to different dishes, it can also be consumed as a separate side dish for meat.To do this, take 0.5 kg of ice cream or fresh beans and boil up to cooking.Then prepare a service station:
- Wine vinegar - 2 tablespoons.the;
- The mustard is acute 2 ts;
- half bulb;
- Garlic tooth;
- Walnuts of earth 2 tablespoons.the;
- green;
- salt;
- black pepper;
- 2 hours.The oil olive.
Mix everything carefully and add the beans.Serve warmly.
Side effects and contraindications of the Ducana diet
The too quick weight loss combined with a lack of nutrients can bring more damage to the human body.
Possible side effects at the beginning of the program:
- heachache;
- chronic constipation;
- unpleasant smell from the mouth;
- a feeling of dry dry;
- decrease in performance;
- Weakness and fatigue.
The diet does not meet the main needs of a person, above all because it abruptly reduces the main groups of products, including fruit and vegetables.A possible deficiency of vitamins A, B2, C, D and folic acid, potassium and fiber requires a food additive correction - this is not too healthy nutrition.
Despite the increase in protein consumption, a non -physiological change in metabolism can lead to a decrease in muscle mass.In addition to all this, there is a high risk of stones in the gallbladder.Finally, after the cessation of the diet, it is possible to restore the fallen kilograms with this difficulty.
The high content of animal fats in the leading menu menu.The Ducan diet overload the kidneys, leads to the formation of stones, swelling and hypertension.
There are cases in which relatively healthy people have led to sad consequences, rigorously following the rules of protein nutrition.Doctors agree: these programs require caution and are not suitable for everyone.
Due to the small amount of carbohydrates in the diet, this diet is contraindicated:
- in diseases of the gastrointestinal tract;
- with hypertension;
- with the pathology of the kidneys and the liver;
- with atherosclerosis with vascular damage;
- children and adolescents;
- in serious forms of diabetes;
- with various types of allergies;
- In case of metabolic disorders, gout;
- with mental disorders, tendency to depression;
- people whose work is associated with a high degree of attention;
- Pregnant women and mothers who breastfeed.
It is not surprising that Ducan's diet took the last place in the ranking of the best diets in the United States and with enviable regularity falls in foreign antireting.Bizarre diets that promise a quick way to lose weight are generally lower and dangerous for health.
Conclusions
Dr. Dukan's diet, although very effective for weight loss, requires medical observation.This is a very risky diet, which in some cases can have negative health consequences.
The effectiveness of the program is associated with a rigid observance of its rules for a long time.In fact, phase IV should be observed until the end of life.
Ducan's diet can only be recommended to healthy people with overweight, who consciously want to change the food style, but do not have the opportunity to practice sports or not used without success other diets in the past.
Before starting, you should absolutely consult your doctor!