Dukan's diet is considered one of the most effective and popular weight loss techniques. This diet is based on protein products. There are no restrictions on parts, and the scope of products is allowed to be very wide. Calculate long-term diet, which depends on each person’s personal characteristics and goals. The fat tissue is lost and the muscles are retained. In the absence of contraindications, this nutrition has a curative effect.
The nature of Dukan diet
The essence of the Dukan diet is the use of protein and low-carbon products for a long time. Carbohydrates are a source of energy, but when consumed in excess, they become fatty tissue. The fact that they excluded from their diet is that in order to gain energy, the body begins to use existing fat reserves, and therefore weight loss occurs. Meanwhile, the protein food that can be eaten on the power system is the building material of muscle tissue. Therefore, in addition to losing weight, losing weight will also receive a tone of the body.
The protein-containing product is saturated, so you won’t feel physical hunger if you lose weight. Furthermore, their digestion is a very energy-consuming process, so it can guarantee calorie deficiencies. The only thing you need to deal with is food dependence and unhealthy habits. The main positive characteristic of Dukan diet is that its design has long been composed of four stages. The first three of them are designed to reduce extra pounds, the fourth pound - for weightlifting. So with the help of this technology, you can stay slim for life.
Too many calculators
To determine the number of additional pounds, it is necessary to consider several personal data:
- Age - Every decade, metabolism slows down greatly, which is a characteristic of everyone.
- Due to differences in the hormonal system, metabolism is faster in men.
- Initial weight.
- Human growth in meters.
- Physical exercise.
Using these parameters, calculate the body weight index according to the formula: divide the initial weight by the square of the square. Further confirmation:
- Perfect weight and its difference from current;
- Duration of each dietary period.
In a variety of locations dedicated to weight loss and a healthy lifestyle, you can calculate this data online. It is recommended that athletes with increased muscle mass solve this problem for an expert to perform personal counting.
General rules for each stage
The rules for effective weight loss sound like this:
- Completely exclude fat from oil, any origin, mayonnaise and other seasonings from the store shelves.
- During the cooking process, the thermal influence on the product is very reserved: you can cook, bake, steam, grill, grill on anti-stick coatings.
- The main oil for salads and vegetable dishes is lemon juice.
- Daily use of oat bran is a must. In addition to their excellent energy sources and alternatives to flour, they cleanse the toxins’ gut and normalize their digestion. You can use them in purebred form or part of any dish.
- Squirrel digestion is a laborious process of gastrointestinal organs. Use at least two liters of simple cleaning water every day to promote it. This will be a good prevention of constipation that may occur in this diet.
- What’s important is - hiking for a long trek every day. Perfect - at least half an hour. Pietr Ducan insists on giving up elevators and escalators that need to climb the steps.
- Reject sugar and products containing sugar, alcohol, sweet high-carb fruits and potatoes.
These rules are easy to read, but according to comments, difficult to implement. However, you can get used to them, the most important thing is to adjust correctly and bear it in the first few weeks.
Attack - Description of the first phase of diet
At this stage, starting from three days, you can only eat protein products. This will be a beautiful body shaking. To digest this food, you need to spend a lot of effort, so your metabolism starts working hard. It is important not to forget drinking water, which is considered a catalyst for metabolism. The list of products allowed to consume is 72 points, mainly:
- Lenten type meat: veal, beef, guts, chicken.
- Chicken and quail eggs.
- Various fish, various types of seafood.
- Sour taste products with minimal fat content and low fat cheese.
- Low-fat cheese: Tofu Brynza.
This stage is the most difficult, but if you are going to go through it, you will likely be successful in losing weight. During this period, the average loss was three kg.
The second stage is alternation
The weight loss phase according to the Ducan system is also called "cruising". The diet of 72 protein foods provides 28 kinds of vegetables. Their main characters:
- Green vegetables: cucumber, cabbage, zucchini, green.
- tomato.
The positive moments during this period are the ability to make menus based on personal taste preferences:
- Combine protein and vegetables into part of a dish or meal.
- Alternative vegetable and protein meals for a day.
- Schedule a single-day uninstall on any allowed products.
The prerequisite is the alternation of protein and vegetable days, which is performed 2-3 times in about 10 days.
Losing one kilo per week is ideal at this stage.
Bowling
When diet is strictly observed, it may occur during a "cruise" period, weight or SO may occur as a weight called plateau, and the kilogram does not disappear. There are several reasons for this:
- A key day for women.
- Swelling due to the small amount of water and large salt used.
- The body's adaptive response.
Solutions to solve the problem:
- Wait until the end of your period and observe the weight.
- Increase the amount of pure water per day.
- Try to reduce the amount of salt.
- Schedule unloading protein or vegetable day.
Regardless, it is important not to break and continue as part of the general rules of diet and allow product list.
The third stage is merger
The "merge" phase of the result or the merge phase of the result can be gradually returned to the pre-dinner menu. 100 grams of this product are introduced in the daily menu:
- Group - Rice, buckwheat, oatmeal.
- The bread is preferably rye or whole grains.
- Macarones (best) are hard from wheat.
- Potatoes - Boil in small amounts, bake, but not fried.
- Vegetable oils - flax seeds, olives, from grape seeds, jam.
- Fruit - Sweetened: banana, date, grape.
- Candies are best useful: natural marshmallows or jams, bitter chocolates, fruit jelly, jelly, various candies or dried fruit bars. Make sure - 3 teaspoons of honey per day.
- Daily - 3 tablespoons of oat bran in the ingredients of various dishes. In the second case, the best option is to eat half an hour before eating and rinse with plain water.
To determine the number of individual days in the merge phase, you need to multiply the kilograms lost by 10. At this stage, you may lose about 3-4 kg per month.
Fourth - Weight Stable
The fourth and final stage of the Dukan diet is essentially a way of life, without gaining weight by observing a few simple rules:
- Use 3 tablespoons of oatmeal per day.
- Do moderate physical exercise every day - walk, walk on the steps, and refuse elevators if possible - any feasible training.
- Every 7 days - Fasting Day.
The basis of the diet is still low-calorie vegetables and protein products, and everything else is used in moderation.
What products can be consumed
The list of products allowed in Pierre Ducan’s diet includes 100 positions, 72 of which can be consumed without restrictions:
- Low Fat: Beef (for steak, tongue, cut, kidney, liver, back of corpse, carcasses, rostbif), basement, rabbit, pork without fat.
- Birds: Türkiye, chicken, pigeons, quail, any part of the internal organs.
- Fish: Fresh and ice cream: Parthis, halibut, salmon, salmon, dorada, sea bass, putesa, sardines, mackerel, cod, hek.
- All seafood, including crab.
- Cheese tofu.
- Oat bran
- Chicken and quail eggs.
- Dairy and fermented milk low power products: cheese, cheese, kefir, yogurt, milk.
- Lapsha -Shiretaki of Coniku Plant.
- Green, young onion, lemon juice.
Starting from the second phase of the diet, another 28 items are allowed to use:
- Cabbage: white, broccoli, brussels, ocean, color.
- Beans: peas, asparagus, patch beans.
- Pumpkin Vegetables: Pumpkin, Zucchini, Cucumber.
- Night falls: potatoes, eggplant, tomatoes.
- Green, spinach, radish.
Starting with a medium number of third phases, they are allowed:
- Oil: Olives, jam, salty, flax seeds, rapeseed. Start with 5 grams per day in the second phase and start with the fourth phase.
- Gerja Berries - up to 2 tablespoons.
- Flax and Chia Seeds - from alternating stages, one tablespoon per day.
- Crab sticks.
- Tomato sauce.
- Bread, pasta.
- Ugly fruit.
The list of allowed products for each stage of the diet is expanding. On the store shelves, you can already find candy products in Dukan.
Which products cannot be consumed
In order for diet to bring the desired results, it is necessary to exclude many products from the diet. However, unlike many weight loss systems, experts in this weight loss approach consider the characteristics of human psychology. If you have a strong desire to eat candy, you can use a little bitter chocolate right away to avoid future collapse.
Disable products during attack phase:
- candy.
- Bakery products.
- Group.
- Beans.
- Potato.
- All types of nuts and seeds.
- Sugar, salt.
- Store seasonings.
- pasta.
- Fat and melted cheese.
- Any oil, including butter.
- Sausage products.
- Fatty pork and poultry.
The prohibited products in the "cruise" phase are the same as "attack", except for the allowed vegetables and fruits.
Prohibited products in the "merge" phase- Same, but in very small quantities of cereals, pasta, bread, bread and some candy (candy, bitter chocolate).
During the integration phase, you can eat all the products in moderation, but it is recommended to observe a healthy and balanced diet. It stipulates that white flour, sugar, store seasonings, sausage products are rejected.
Approximate menu every day
We provide an approximate daily diet for each stage:
"attack":
breakfast- Low - Fat cheese and oat bran.
dinner- Boiled beef, 2 eggs.
Afternoon snacks- Kefir.
dinner- Seafood cocktails.
"cruise":
breakfast:Eggs and milk 0% fat.
dinner:A steamed boiled chicken and broccoli.
Afternoon snacks:Green apples, yogurt.
dinner:Salad silt for grilled fish, cabbage and cucumber.
"merge":
breakfast:Boiled eggs, cheese, orange.
dinner:A little buckwheat porridge, stew from the vegetables, roasted turkey.
Afternoon snacks:Kefir.
dinner:Fish and vegetable soup.
The allowed product list allows you to experiment and eat varied.
Dukan Diet Recipes in Phases
In the first stage
Cheese casserole for breakfast.You will need: low-fat cheese, 3 medium eggs, 3 tablespoons oat bran, 1 ½ cup kefir, a briquette for tasting natural cane sugar.
Preparation: Pour the cutter with a kefir for 10 minutes, then mix them with the rest and bake in the oven for 20-25 minutes.
At this stage you can use it with tutella below - diet jam (sugar-free), honey, fruit.
Nutella on ducan.You will need: 200ml of low-fat milk, 4 tablespoons of milk fat milk, 1 tablespoon of cocoa soup, and you can taste it from the second to the fourth stage, you can honey.
In the second stage
Okroshka for lunch. You will need: low-fat kefir, 100g boiled chicken breast or turkey, 2 eggs, a large group of vegetables, a cucumber.
Preparation: Cut all solid ingredients with small cubes and add kefir. Salt, pepper, sprinkle with chopped herbs.
Contraindications
The power system developed by Pierre Dukan is not suitable for everyone. This must be taken into account before observing it. It is strictly forbidden to lose weight in this way:
- People with high stress.
- In the case of kidney disease.
- Among this disease in the liver: cholecystitis or gallstone disease.
- Stomach or duodenal ulcer.
- Children and teenagers.
- During pregnancy planning phase, during breastfeeding.
- It is not advisable to observe Dukan's diet in diabetes, various allergies, and digestive organ diseases.
What results can be achieved?
Weight is the fastest loss during an "attack". During this week of characteristic diet, you can reduce it to 6 kg based on the initial parameters. During the "cruise" period, 1 kg per week is considered an average indicator. Given possible weight and individual characteristics lining, this indicator may fluctuate within 300-400 grams. During the "merger", the neglected weight loss mechanism continues to work and you may lose up to three kilograms per month. The purpose of the "stable" period is to maintain the results.