Dyukan's diet- Developed by a famous French nutritionist.She was famous after published in 2000 of his book, I could lose weight, sold in more than 10 million copies, published in 32 countries, translated into 14 languages.He himself called it: eating and Dietan Dietan Dyuk's house is a method of weight loss with nutrition, rich in vegetables and protein, not required to count calories.There is no restriction in protein products (eat as much as you want) and rich in vegetables (how much you can eat).At the same time, the diet restricts the use of carbohydrates, especially sugar.The main principles of the diet are to quickly achieve results.Products are allowed without limitation, no feeling of hunger and equally important - holding weight.
Dyukan's diet has the contraindications:
- The presence of diseases of the cardiovascular system;
- Hypertension;
- Renal dysfunction;
- Diabetes, liver disease;
- Gastrointestinal diseases, allergies;
- Bone and joint disease;
- Pregnancy and lactation;
- Teenagers and old age.
The stages of Ducan's diet, time
Attack- Main weight loss, lasting up to five days.
Alternate- Continue to lose weight.This period lasts to the necessary results, maybe a few months.
Repair- Fix the results.The duration of the phase is calculated by the ten -day formula for each kilogram of weight lost.
Stable- Preserving and maintaining results for a long time.
Four periods of diet Ducan
I made "attack"The following products are allowed:
- Low meat (chicken, beef, rabbit, quail, veal, turkey).With limited quantities, you can: pork and lamb.
- Sour -milk Fat -free Product: Kefir, cheese, milk, yogurt.
- Seafood: fish, squid, boys, octopus, shrimp, oysters, caviar.You can - eggs, but not more than 2 yolks, protein has no limited quantity;Chicken and beef liver.
- Salt, spices, mustard, lemon juice are limited;1.5 tablespoons.l.Cam from wheat.
II The "alternating" phaseIn addition to everything, the following products are allowed:
Any cabbage, radish, zucchini, carrots, cucumbers, tomatoes, salad leaves, green vegetables.
Stage III "consolidated"For this period, softer conditions are provided.At this stage, a fruit is allowed every day, but not high sugar content (for example, not possible, bananas, grapes, figs, cherries and cherries).The smooth introduction is allowed, once a week, rice, pasta, potatoes.This will ensure weight stability.The duration of the time period is calculated as follows: We multiply the number of kilograms lost for 10 days.According to Dr. Dukan, each kilogram of lost must have a foothold in 10 days.And the more you lose, the longer you have to stay in this period.
Stage IV "Stable".The beginning of the long phase, in which all the products are allowed.The main condition of the stage is nutrition in small parts.During this period, weight should be controlled and held on the spot.To protect yourself from the appearance of excess weight, connect to physical activity.Leave a week a week when unloading.
The Ducan diet is the time of the stages, especially the third layer, depending on the number of you can throw more tables at previous stages.For example, if you have thrown 5 kg in the third phase, this period lasts 50 days if you throw 10 kg - 100 days.Every 10 days you should receive -1 kg.
Physical activity
Ducan's diet is related to daily walking within 20-30 minutes + sports.Be sure to drink at least 2 liters of water per day.Eat at least 1.5 tablespoons of oatmeal at a day.To comply with the right diet, it is necessary to provide the body with a moderate physical effort, but forced, and the doctor also draws according to the stages:
- I walked for 20 minutes to walk + sports;
- II walk 30 minutes walk + sports;
- Stage III every day walking 25 minutes + sports;
- Stage IV daily 20 minutes walk + sports.
Remember that Ducan's diet, more suitable for people with dynamic lifestyles.When losing weight, it is not easy to strengthen muscles - the body is busy to burn fat.However, the increase in load can quickly eliminate fat pounds.
Dyukan's diet: What can you eat?
This food program is based on the fact that a person who started consuming protein is 2-3 times higher than usual.This leads to the fact that the body begins to add carbohydrate deficiency, burning its own fat.What?
There are many suitable products - everyone can choose for themselves what he likes more.
First of all, it is white chicken.It actually does not contain fat.The rest of the meat body is also good, but the skin must be removed - it is the main reserve of chicken fat hiding.Conversion - This is almost a diet product.Ryba is also white meat, and in a protein diet, they do not value the fat of the fish.Fish oil is a famous means to strengthen the body.He is very rich in coins with fatty acids.Yaytsa-dietetics is sure that an egg will not hurt anyone every day.In addition, this is the most affordable protein compound.Bob, beans, peas, lentils, soybeans - all of which are legumes, such as an alternative to meat products.The advantage of beans is that they contain a large amount of fiber.Soil protein (soybean meat, tofu cheese) is equally valuable.Because soy meat is made from beans, its advantages are no less than the plus points of beans, lentils, etc.Moloko and dairy products.This is a great replacement for meat products.A variety of cheese, yogurt, cheese, and Feta cheese not only provide the protein body but also contain calcium.If you reduce weight, then consume products with low fat ratio.
What cannot be eaten in protein diet?
SDA and Sugar are the first two enemies of a good character.But there is no glucose, the body cannot function normally, so fruits, vegetables, berries must be put into a diet.All of them contain a natural amount of sugar, which will compensate for the deficit.White bread, pastries, rolls, loaves must be completely eliminated at first, while the body burns fat.You can only use what is made of whole seeds.