Dukan diet- The famous French nutrition has been developed.He gained popularity after published in 2000 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 called him: "Eating and House" dietary diocese is a method of losing weight, rich in vegetables and protein, no need to count calories.Without restrictions on protein products ("Eat as much as you want") and rich vegetables ("Eat how much you can")).At the same time, the diet restricts the use of carbohydrates especially in sugar.The basic principles of the diet are the quick intake of the result.Products are allowed without restrictions, without hunger, and no less important - weight maintenance.
The Diocean Diet has contraindications:
- The presence of diseases of the cardiovascular system;
- Hypertension;
- Renal dysfunction;
- Diabetes, liver pathology;
- Gastrointestinal diseases, allergies;
- Diseases of the bones, joints;
- Pregnancy and lactation;
- Teen and older age.
Dukan diet, stages of duration
Attack- Losing weight, lasts up to five days.
Alternately- Continue weight loss.This stage lasts until the required result, possibly for several months.
Fixation- Fixation of results.The duration of the scene is calculated by the formula for ten days for the lost weight of each lost weight.
Stabilize- Maintain and maintain results for a long time.
Four Stages of the Dukan diet
I phase "attack"The following products are allowed:
- Low meat (chicken, beef, rabbit, quail, veal, turkey).Limited quantities you can: pork and lamb.
- Sour -fat -free products: kefir, cottage cheese, milk, yogurt.
- Seafood: fish, onions, bumps, octopus, shrimp, masters, caviar.You can - eggs, but no more than 2 yolks, proteins are not limited;Chicken and beef liver.
- Salt, spices, mustard, lemon juice are limited;1.5 Stadies.L.Bran from wheat.
Phase II "Alternative"Except for everything, the following products are allowed:
Any cabbage, beetroot, zucchini, carrots, cucumbers, tomatoes, lettuce, herbs.
Phase III "Consolidation"At this stage, more gentle conditions are provided.At this point one fruit is allowed a day, but not with high sugar content (this is impossible, for example, bananas, grapes, figs, cherries and cherries).A smooth introduction is allowed once a week, rice, pasta, potatoes.This ensures weight stabilization.The duration of the period is calculated as follows: We will multiply the number of lost kilograms within 10 days.According to Dr. Dukan, each lost kilograms should gain the basis in 10 days.The more you lose, the longer you have to stay at this point.
Phase IV "Stabilization".The beginning of a long phase in which all products are allowed.The main condition of the scene is the meal in small portions.During this period, the weight should be controlled and held at the site.Protect yourself from excess weight, combine physical activity.Leave one protein day a week as unloading.
The Ducan Diet is the duration of the stages, especially the third, painting depending on how much the previous phases were able to throw away.For example, if you throw 5kg in the third stage, then this stage lasts 50 days if you throw 10kg - 100 days.You should get -1kg every 10 days.
Physical activity
The Dukan diet involves daily walking for 20-30 minutes + sports.Be sure to drink at least 2 liters of water per day.Eat at least 1.5 tablespoons of oatmeal a day.For the proper compliance of the diet, it is necessary to supply the body with a moderate but compulsory physical effort that the doctor also paints according to the phases:
- I phase a day of 20 minutes walk + sports;
- Phase II 30 minutes foot + sport;
- III-Daily Phase 25 Minutes Foot + Sport;
- Phase IV-Daily 20-minute walk + sports.
Remember that the Dukan diet is better for those who lead an active lifestyle.When losing weight, muscle strengthening is not easy - the body is busy to burn fats.Nevertheless, increasing the load can get rid of excess fat in fat much faster.
Dukan Diet: What can you eat?
This nutrition program is based on the fact that people start consuming protein 2-3 times more than usual.This results in the fact that the body begins to fill carbohydrate deficiency, burning its own fat.What is there?
There are lots of suitable products - anyone can choose for themselves what he likes more.
First of all, it is a white chicken.It contains virtually no fats.The rest of the carcass is also good, but the skin should be removed - there is that the main reserves of the chicken fat will explode.Switching - it's almost a dietary product.Ryba is also white meat, and in the protein diets they do not value fish fat content.Fish oil is a well -known remedy for body strengthening.It is rich in dime-3 fatty acids.Yaytsa-dietetics is convinced that one egg per day will hurt anyone.In addition, this is the most affordable source of protein compounds.Bob, beans, peas, lentils, soy - these are all legumes, such as an alternative to meat products.The advantage of legumes is also that they contain a large number of fiber.Soil protein (soy meat, tofu cheese) is no less valuable.Since soy meat arises from legumes, its advantages are not subordinate to beans, lentils, etc.Molo and dairy products.This is an excellent 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, then consume products with 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.Without glucose, the body cannot work normally, so fruits, vegetables, berries should be included in the diet.All of them contain a sufficient amount of natural sugar, which is a deficiency.White bread, pastry, rolls, bread should be completely excluded, and the body burns fats.You can only use what is made of whole grain.