Pierre Dukan is a French doctor and until 1975 he was engaged in general therapy. However, it was this year that he met for the first time in his practice a serious opportunity. Before this, obesity was treated with a balanced menu, including products with minimal calories. However, the nutritionist faced the treatment on the one hand completely different. The principles of his diet are based on the use of protein products and have four phases, after which patients do not increase weight again.
Dr. Ducan described his research and improvement of more than 20 years of this diet in the book "I Can't Lose Weight", published in 2000. A detailed book, which includes recipes for dietary dishes, has gained great popularity, has been repeatedly reprinted in many countries. After the book has been published, the Pierre Dukan diet spreads and gives its positive results all over the world. Another increase of interest in the diet was the wedding of Prince William in the United Kingdom, whose bride Kate Middleton has significantly dropped the weight for the wedding with precision thanks to the nutritional method of the French nutritionist.
Ducan dietary principle
The principles of nutrition of the French nutritionist are easy to use, do not require the use of exotic or inaccessible products. This is a protein diet that involves a significant reduction in the number of carbohydrates used. It is this approach that allows you to get the breakdown of fats in the body. Following the diet, there is the opportunity to launch up to 5 kg of body weight per week. As you can see, the French diet is not severe, especially because the last phases have the purpose of consolidating the result, so after the end of the diet they do not increase again.
The first two phases of the diet aim to set the body to throw the weight and break down the internal fat. And the last two phases aim to stabilize the power system, consolidating the effect and preserving the result. This favorably distinguishes Dr. Dukan's diet from these protein diets. The last phase is simple and comfortable, includes all the products necessary for the body, so you can follow the principles of the last phase of the Dukan diet for life. During the diet, you have to drink at least 1, 5 liters of simple purified water per day. Furthermore, if adequate nutrition is integrated with physical effort and exercises, daily walks, the results will not go for a long time and will be more fruitful.
One of the mandatory products, which includes the French diet, is the oat bran which containing oat flour shells. First of all, they are needed for the natural cleaning of the body and normalize the work of the gastrointestinal tract. The oat branch contains vitamins, minerals and trace elements necessary for the body, turns off evident features of hunger, prevent the absorption of a large amount of fat from food. In this case, their use is very important for the entire diet, do not replace the oat bran with wheat bran or oat flour.
Ducan diet phase
As mentioned above, Ducan's diet is protein or protein. That is, it includes the use of protein foods, in exchange for carbohydrates. The entire diet is divided into four phases. Every day, in all four phases, it is necessary to eat 1-2 tablespoons of oat bran, as well as drinking at least 1, 5 liters of simple water during the day.
"Attack"
The duration of the diet stage must be calculated by itself, depending on the number of extra kilos that must be restored. So if you have an excess weight:
- 10-20 kg, the first phase will last from 3 to 5 days;
- 20-30 kg-5-7 days;
- 30 and above 7-10 days.
For more than 10 days, observing the first phase of the diet is not recommended. In the diet of the first stadium, which includes Dr. Ducan's diet, protein food prevails. The following products can be consumed:
- low fat chicken meat;
- low -fat turkey meat;
- veal liver;
- thin ham;
- fish meat;
- seafood;
- chicken eggs;
- Dairy products -Caseari with low fat content.
Vegetables, onions and garlic are allowed, vinegar, spices, salt in small quantities. Exclude from the diet should be:
Duck and goose meat, rabbit and lamb, pig and beef, calfskin and lamb; sugar in any type and food containing sugar; Alcohol in any form. The recipients of the dishes can be different, but it is worth remembering that the first phase is the most difficult, so it is necessary to avoid frying. You can cook products, in a microwave oven, a slow pot, as well as boiling and stewed.
"Cruise"
The next phase of the diet is based on the alternation of two food principles: proteins and vegetables. The duration of the second stadium is also calculated individually. If the weight you have to fall is less than or equal to 10 kg, the alternation of products will occur in one day and if more than 10 kg, in a few days:
- Up to 10 kg: alternation of proteins/vegetables: 1/1 or 3/3 days;
- Over 10 kg: alternation of proteins/vegetables: 5/5 days.
During this phase, the number of oat oatmeal flour increases daily (2-3 spoons). Do not forget about 1, 5 liters of simple water per day.
The days of proteins involve the use of all those products as in the first phase, which includes Dr. Dukan's diet. But the days of vegetables include the use of all vegetables, except:
- potato;
- legumes (beans, peas, lentils);
- avocado;
- Rice and wheat.
Vegetables can be consumed fresh, cooked, stewed, cooked, cooked in focus. Don't fry them in vegetable oil or deep fruit. For a variety of dishes, you can include such products in the recipes:
- spices and sharp pepper;
- Adzhika and ketchup;
- starch and gelatin;
- garlic and rods;
- low fat cream;
- cocoa;
- Dry wine.
However, all the products listed should be used only as added to the main menu. It is not possible to use more than 1 tablespoon. These products and it is also necessary to choose only two products per day from the list.
"Consolidation"
In the first two phases, weight loss occurs. But in the third phase, the results achieved are consolidated, the planning of the body for the non -acquisition of new kilograms. The duration of this phase is also calculated individually and depends on how many kg you have thrown away during the first two phases of the diet. For each kilogram of discarded weight it represents 10 days of the third phase of the diet.
The third stage diet is quite diversified. The number of helicopters with oat bran should increase 3-4 tablespoons a day. Do not forget the water (at least 1, 5 liters per day). You can freely use all the products from the second and third phase of the diet, i. e. foods and protein vegetables. In addition to them, you can include in the diet:
- fruits (except the particularly sweet ones: bananas, grapes, cherries);
- bread (preferably from wholemeal flour and no more than 2 slices per day);
- rigid cheese (no more than 40-50 g per day);
- Products containing starch: potatoes, rice, cereals, legumes, macaron of solid varieties (but no more than twice a week).
The fixing phase is quite long. After all, if you threw away, for example, 7 kg in weight, this phase will last about 70 days. Therefore, during the third phase of the diet, days are allowed when a sort of stomach holiday can be organized. It could also be a visit to the festive party, where you shouldn't deny yourself everything. However, the following day after the "holiday" it should be spent on protein food.
"Stabilization"
This is the last phase of Dr. Ducan's diet. This phase is quite easy to follow, it has no restrictions, but only some recommendations. You continue to eat about 3-4 tablespoons of oat bran, as well as drinking at least 1, 5 liters of purified water every day. Once a week a day of fasting is organized, an exclusively protein food day. In all other days, there are no restrictions on food. This phase can be observed throughout life, because it does not contain restrictions and contraindications.
Special instructions
On the basis of the duration of this diet, it will not be superfluous to give different suggestions and useful instructions that should be followed in all four phases.
Interruption
By adhering to this diet, like any other, none of us are safe from the break. If the breakdown has occurred for any reason, do not despair. You can continue to join a diet without starting everything from scratch. However, it is necessary:
- After the day when the break occurred, spend the next four days according to the menu of the first phase, that is, consuming protein foods exclusively;
- increase the amount of water consumed to 2-2, 5 liters per day;
- abandon the salt in these four days;
- Increase the time of daily walks or add physical exercises.
After these four days, you can continue the diet from the stage in which you had a break.
Fatigue and sleepiness
Don't be afraid of the apparent excessive effort in the first days of the diet. Our body begins to produce ketone bodies, which cause fatigue and sleepiness. This is absolutely normal and subsequently the symptoms described pass.
Beneficial substances
During this diet, as with any other, the body experiences the lack of fats and vitamins. Therefore, you can use some vegetable oil, for example, in fresh vegetables salads in the second phase of the diet. It is also necessary to buy a complex of vitamins and trace elements.
Contraindications
The diet is closely contraindicated in pregnant women, in women during breastfeeding, people who suffer from chronic diseases, renal and liver failure, heart disease, musculoskeletal system and joints, teenagers under the age of 16, elderly people.
The advantages of Ducan's diet
Based on the description of the diet, it is possible to draw a conclusion. Ducan's diet has many advantages.
Safety
The diet menu is based on natural products, it does not contain chemical components, so it is absolutely safe for the body. In addition, the diet is not hard and not aggressive, which will not bring your body to various ailments, both the digestive and the nervous system.
Efficiency
The diet will give a result even if a person has already tried to lose weight in other different ways and has not seen any results. Ducan diet is a guaranteed way to lose weight.
Motivation
During the first and second phase of the diet, the kilograms start starting very quickly, therefore this motivation to continue the diet in the following stages and therefore correct the results achieved.
Lack of restrictions
The diet has no restrictions in the quantity of food, but only in its types. There are also no restrictions about the time to eat, you can dine calmly when you want or when you have the opportunity.
Diversity
The products included in the diet menu allow you to cook various dishes, even intricate. Recipes can include spices, condiments, starch or gelatin, sauces. This diet is also suitable for gourmets that you like to eat deliciously.
Simplicity
The diet menu is simple and it is easy to join it. You can compose recipes for dishes on the menu alone. Long -term calculations or calculations of calories are not required.
Ducan dietary recipes
As we saw in the description of the diet phases, a variety of foods include the diet. There are no restrictions on the number of use of allowed products. The fairly tasty ingredients of the diet diet allow you to prepare various recipes for many dishes, such as salads or pouring. We give an example for some recipes that can be prepared not only on weekdays, but also on a festive party
Ear from salmon
This dish is ideal for the first stage of a diet called "attack", when the products used are limited by protein and protein. All suitable dishes for the first stage can be freely consumed in the subsequent phases of the diet.
You will need: a piece of salmon or trout (you can with a bone, like a steak), real prawns, salt, pepper. Put a piece of salmon or trout in salted boiling water and cook for about 15 minutes. After that, add the real prawns and pepper abundantly, cook for another 5-7 minutes. Give your ear to cool a little, then remove a piece of salmon or trout, separate from the bone and cut the fish with pieces, throw it back into your ear. It is worth cooking in the ear, however with the bone, from this the broth is more fragrant.
Chicken roll
This dish is also suitable for the first phase, but it is still preferable for the second, since it contains a large number of spices and condiments, the addition of which is allowed to the diet from the second phase of the diet called "cruise".
You will need: chicken or breast fillet, milk, water, salt, spices (nutmeg, chilli pepper, turmeric, coriander), soy sauce, garlic. The meat should be immersed at night in milk salary, water and salt. Then, dry, turn off the roll, cover with spices, garlic, soy sauce. Bake in the oven at a temperature of 200-220 degrees for about 15-20 minutes. After that, turn off the oven and let it cool completely without opening the oven.
In addition to these recipes, you can also prepare various salads, for example from fresh vegetables, chicken, seafood. The first courses can be prepared on the basis of meat or fish, not amidaceous vegetables: cabbage, carrots, beets, mushrooms. Second courses may include low fatty meat or fish, mushrooms, vegetables (aubergines, courgettes, etc. ). During the Ducan diet, cooking and desserts can also be prepared, for example, from low -fat cottage and milk, wholemeal flour.
As you can see, multiple recipes for various dishes can be prepared according to the Dukan Diet menu. This power system cannot even be called a full diet. Includes all the necessary principles of proper nutrition, which you can adhere to your whole life!