For decades, Dukan's diet has been one of the most popular diets in the world.It all started with the fact that in the mid-1970s, French physician Pierre Dukan diagnosed the next patient who came to him.At that time, the use of the disease was very small and low-calorie products were used.Dukan decided to develop a fundamentally different power system that not only helps people get rid of too much weight without constant hunger, but can keep good numbers in the future without trying.
Pierre Ducan has worked on his system for decades, continually improving it.In 2000, he published the book "I Don't Listen to Weight Loss", which immediately became a bestseller, translated into dozens of languages, and published in 40 countries.Dukan's diet is often called the ketogenic diet.The principle is that carbohydrates are excluded from the diet, so the human body is forced to spend a lot of fat to extract energy from it.However, first, the liver's glycogen reserves are exhausted, and only then does the release process of ketone bodies begin, ketosis shows an adaptive response to the body formed during evolution.
Dukan's diet is safe and effective only for people with healthy pancreas.
The stage of Dukan diet
The ketogenic diet consists of four stages (sometimes rather than the “stage” in the diet, believers use the term “stage”).The first two of them are designed to reduce weight due to fat burns, while the latter is to stabilize weight and maintain results.
Stage 1.attack
At this stage, the first result of weight loss.More than 70 products with protein help initiating the process.
Stage 2.alternately.
28 vegetables are added to meat products, and the diet is now based on the alternation of protein and protein vegetable days.
Stage 3.repair.
This stage is for weight stability.Products with high energy value are gradually added to the diet.When the discarded kilogram returns and brings "friends" with you, avoid effects, protein day helps.
Stage 4.Stablize.
People at this stage want to save Dukan's diet for a lifetime.It only follows three simple rules:
- Use three tablespoons of oat bran per day.
- At least twenty minutes' walk, refusing to use the elevator.
- Protein days need to be scheduled once a week.
The basic principles of diet
A good result of calorie reduction will never bring!- Therefore, the author of the diet himself repeatedly claims.He explained his point through a fact: Once a person returns to normal nutrition, the weight will be restored again.This is why Dukan produces a diet when the body first burns excess fat tissue and then stops accumulating completely.
Hunger won't threaten you.This principle especially likes those who manage to try tiny in other diets.Pierre Ducan forbids limiting himself to product quantity.
The choice is huge.Even the most exquisite food will find the best product for him in the list of allowed products.If you decide to try this diet, there should always be a table for what to eat.This is a hundred products, 72 of which belong to the protein category and 28 plants.You decide which one to choose and how often they are.
Total peeling.Before starting your diet, it is recommended to get rid of all products that are not included in the allowed products.Remove sugar, bread and candy, throw away the cereals and pasta, clean the refrigerator of harmful mayonnaise, tomato sauce and seasonings, forget about cheese and sausage, no benefit from it.If the forbidden person is not through his eyes and is such a "good thing" from it, it will be much easier to sit on this diet.
Need bran.It is impossible for one person to eat oat bran happily.But, als, you can't do without this product.Oat bran should be on the menu every day because they:
- Helps feel fuller faster;
- Cleansing the intestines of toxins;
- Helps remove food remains.
Exercise is life!Don't worry, you don't have to sweat for hours in the gym in Dukan's diet, instead of swimming around the pool trail or throwing your feet behind the ears of yoga.The physical activity in the weight loss method is very, very moderate, but must be mandatory.A 20-minute walk a day will speed up metabolism, make fat split faster and keep the muscles in good condition.If you feel this time isn't enough for you, you can gradually increase the duration.It is important to bring joy to physical exercise.During the third phase of your diet, you can add morning exercises or light exercises to the most “problematic” areas on your body.
Vitamins are necessary.To relieve stress on your diet and support your body slightly, you need to take vitamins regularly.Since vegetables and fruits are completely excluded during the attack phase, it is time to start drinking the multivitamin complex, but strictly observe the dose indicated on the packaging.
Advantages and disadvantages of Dukan Diet
defect:
People with gastritis, ulcers and other stomach diseases are contraindicated in Dukan's diet.
- In the early stages of diet, people often feel broken.Fatigue is not the body’s reaction to a diet and the increased physical exercise, because the diet does not provide all of these reactions.Indifference and reluctance to stand up from the sofa again - Psychological manifestations of pure physiological processes: the number of ketones in the body increases, and the number of vitamins decreases.
- If you don't like cooking, a limited number of products and almost no additives will allow you to consider your diet and even get you out of it altogether.
- Choosing allowed products for people with allergies or personal intolerance can become a problem, so it is best to consult a doctor before starting your diet.
- If you are a sweet tooth, the decision to give up on this favorite dessert can lead to your frustration.But this is nothing more than a brain skill.It is important to configure yourself the fact that you give up on candy and can sometimes still pamper yourself with a small amount of ice cream or chocolate after you reach your perfect weight.
advantage:
- You choose your favorite products from the list of useful products yourself, please determine when and where they are in quantity.
- If it is possible to comply with all rules and requirements and troubleshoot, Dukan's diet is always a guaranteed result.
- Fast and solid results in the first "offensive" stage.
- Diet is easy to observe at home and at work.Even a large buffet at a resort can be pleased with a large number of allowed dishes.
Attack Stage: Menu Week
In a physiological and psychological sense, the most difficult part is the first phase of diet - the attack phase, which lasts no more than ten days if the weight exceeds a large amount of weight, and no more than five days for those who only need to lose a few kilograms.
Profitable products:
- meat (beef, cavalry, rabbit);
- viscera (language, heart, liver, kidney);
- fish (boiled, stewed, smoked, and canned fish without oil);
- Seafood (no species restriction);
- Ham (fat content does not exceed 4%);
- Poultry meat without skin (except - goose and duck);
- eggs (protein can be eaten without restrictions, egg yolks - only in small amounts, especially when high levels of cholesterol are found in the blood);
- Sour products (low-fat cheese, milk, yogurt, fruitless yogurt, kefir, fermented ryazhenka);
- One tablespoon of oat bran (you can add it to yogurt or cooked cake);
- At least 1.5 liters of water per day;
- Tea, coffee (natural, soluble, coffee drinks), herbal decoctions, lite carbonated water;
- Spices and seasonings (medium amount of salt, tomato sauce, onion, garlic, basil, coriander, dill, parsley).
If you don't want to come up with some new dishes and look for recipes, use the following menu for a week below.
on Monday
- Breakfast: Add milk to omlet of three eggs.
- Lunch: Cakes with pureed chicken soup, mint tea and oat bran.
- Snacks: Kefir, Lemon Pie.
- Dinner: Roast in kefir oven mackerel.
Tuesday
- Breakfast: Milk porridge made with oat bran and coffee.
- Lunch: Beef beef, chamomile tea.
- Snacks: Boiled seafood.
- Dinner: Bake in the oven of turkey, yogurt.
Wednesday
- Breakfast: Boiled eggs with vegetables and coffee.
- Lunch: Steamed chicken, fried bran, green tea.
- Snacks: Cheesecakes prepared in the oven.
- Dinner: Rolls of omelettes into red fish.
Thursday
- Breakfast: Sandwich (cut into bran + ham), coffee drink.
- Lunch: Ears, cooked eggs with onions, ginger tea.
- Snack: Use sugar instead of sugar and pour in lemon juice.
- Dinner: Roasted fish on sleeves, rose-fruit soup.
Friday
- Breakfast: sliced meat, black tea.
- Lunch: Grilled with foil chicken, green tea.
- Snacks: Kefir bran pancakes.
- Dinner: Fish salad, mint tea.
Saturday
- Breakfast: Eggs with meat or ham, cup of coffee.
- Lunch: Steak steak, black tea with lemon.
- Snacks: Oatmeal cake, seasoned yogurt.
- Dinner: Omelet with onions and seafood, green tea.
Sunday
- Breakfast: Eggs boiled with greens and garlic, coffee.
- Lunch: Stew chicken breast with tomato sauce and refreshment.
- Snack: Porridge with oat bran, add vanilla vegetarian.
- Dinner: Fish classification, kefir.
Cooking recipes for attack phase
Mackerel roasted in the oven
You need to prepare this dish:
- mackerel corpse;
- lemon;
- green (parsley, dill, coriander);
- Salt;
- Black pepper;
- Baked foil.
Wash the mackerel under the water flow, open the head, clean the body inside, rinse under the faucet again, put on a napkin to remove excess water.After a few minutes, start the belly with the green and sprinkle with lemon juice.Season with salt and pepper.Wrap the mackerel in foil so that no remaining cracks can flow out.Place the product in an oven preheated to 180 degrees and prepare for 20-25 minutes.
Easy recipe for cheesecake
Necessary ingredients:
- 1 pack of low-fat cheese;
- 1 egg;
- 4 tablespoons of water;
- 2 tablespoons of flax seeds;
- 2 tablespoons corn starch;
- only
- Vanilla Forest
- A little salt.
Using a blender or coffee grinder, cut the flax seeds into flour.Mix all ingredients.From the resulting homogeneous mass, a cheesecake is formed.Place them in a baking mold or on a baking tray with foil.Prelubricate the mold or foil with a small amount of vegetable oil.Place in the oven at 190 degrees for 20 minutes.Hot cheesecakes with yogurt or low-fat sour cream are especially delicious.