Dyukan diet- Developed by a famous French nutritionist.She gained fame after the 2000 publication of his book "I can't lose weight", which was sold in more than 10 million copies, published in 32 countries, was translated into 14 languages.He himself called it: "Eat and at home" Dietan Dyuk is a method of losing weight with food, rich in vegetables and proteins, you are not required to count calories.Without restrictions on protein products ("eat as much as you want") and rich in vegetables ("eat as much as you can").At the same time, the diet limits the use of carbohydrates in especially sugar.The main principles of the diet are the rapid receipt of the result.Products allowed without restrictions, without a sense of hunger and no less important - wearing weight.
Dyukan diet has contraindications:
- Presence of diseases of the cardiovascular system;
- Hypertension;
- Kidney dysfunction;
- Diabetes mellitus, liver pathology;
- Gastrointestinal diseases, allergies;
- Bone diseases, joints;
- Pregnancy and lactation;
- Adolescent and old age.
Ducan's diet stages, duration
attack- The main weight loss lasts up to five days.
alternation- Continuing weight loss.This phase lasts in the required result, perhaps a few months.
fixation- Fixing the results.The duration of the phase is calculated by the formula ten days for each lost weight of weight.
Stabilization- Maintain and maintenance of results for a long time.
Four stages of the Ducan diet
I phase "attack"The following products are allowed:
- Low meat with little (chicken, beef, rabbit, quil, beef, turkey).In limited quantities you can: pork and lamb.
- Sour fat products: kefir, cottage cheese, milk, yogurt.
- Seafood: fish, squid, mussels, octopus, shrimp, goca, caviar.You can - eggs, but no more than 2 yellow, proteins are not in limited quantities;Chicken and calf liver.
- Salt, spices, mustard, lemon juice are limited;1.5 tbsp.l.Bran from wheat.
II "alternating" phaseIn addition to everything, the following products are allowed:
Anydo cabbage, beets, zucchini, carrots, cucumbers, tomatoes, salad leaves, greens.
Stage III "Consolidation"For this stage, softer conditions are provided.At this stage, a fruit is allowed per day, but not with a high sugar content (it is impossible, for example, bananas, grapes, figs, cherries and cherries).Quiet layout is allowed, once a week, rice, pasta, potatoes.This will ensure weight stabilization.The duration of the period is calculated as follows: We multiply the number of kilograms lost for 10 days.According to Dr.Dukan, each lost kilo must acquire a foundation in 10 days.And the more you are lost, the longer you have to stay at this stage.
Stage IV "Stabilization".Start of long -term extinguished phase, in which all products are allowed.The main state of the phase is food in small parts.During this period, the weight should be checked and kept in place.To protect yourself from the appearance of excess weight, connect physical activity.Leave one day protein a week as discharge.
Ducan diet is the duration of stages, especially the third, paints depending on how much you have already been able to discard extra pounds in the previous stages.For example, if you have managed to throw 5 kg in the third stage, then this phase lasts 50 days if you have thrown 10 kg - 100 days.For every 10 days you should get -1 kg.
physical
Ducan's diet includes a daily walk within 20-30 minutes + sports.Be sure to drink at least 2 liters of water a day.Eat a minimum of 1.5 tablespoons of oats a day.For proper compliance with the diet, it is necessary to provide the body with moderate but mandatory physical effort, which the doctor also paints according to the stages:
- I phase-day 20-minute walk + sports;
- II phase-day-day 30-minute walk + sports;
- Phase III-day daily 25-minute on foot + sports;
- Phase IV-day 20-minutes walk + sports.
Remember that Ducan's diet is best suited for those who lead an active lifestyle.When you lose weight, it is not easy to strengthen your muscles - the body is busy burning fats.However, the increase in loads can be much faster to get rid of additional fat pounds.
Dyukan diet: Can you eat?
This food program is based on the fact that a person begins to consume protein 2-3 times more than usual.This leads to the fact that the body begins to supplement the lack of carbohydrates, burning its fat.What is there?
There are many suitable products - everyone can choose what they like the most.
First of all, it is white chicken.Practically contains no fats.The remaining parts of the corpses are also good, but the skin should be removed - it is there that the main chicken fat reserves are sleepy.Transition - this is almost a dietary product.Ryba is also white meat, and in protein diets they do not pay much attention to the content of fish fat.Fish oil is a tool known for strengthening the body.It is rich in dime-3 with fatty acids.Yaytsa-Detetics are sure that an egg will not hurt anyone in the day.In addition, this is the most affordable source of protein compounds.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 fibers.Earth's protein (soybean meat, tofu cheese) is no less valuable.Since soybean meat is produced by legumes, its advantages are not inferior to beans, lentils, etc.Moloko and dairy products.This is a great alternative to meat products.A variety of cheeses, yogurts, cottage cheese, sliced cheese not only supply the body with protein but also contain calcium.If you reduce weight, then consume products with a low fat percentage.
Seed cannot be eaten in a protein diet?
SDA and Sugar are the first two enemies of a good figure.But without glucose, the body cannot function normally, therefore, fruits, vegetables, berries should be included in the diet.All of them contain a sufficient amount of natural sugars, which will make up the deficit.White bread, pastries, rolls, bread should be completely excluded at first, while the body burns fats.You can only use what is made of whole grain.