Dyukan diet- Developed by a famous French nutritionist.She gained fame after publication in 2000 of her book "I can't lose weight", which was sold in an amount of more than 10 million copies, published in 32 countries, was translated into 14 languages.He himself called: “Coma and the home” Dietan Dyuk is a method of losing weight with nutrition, rich in vegetables and protein, it is not necessary to count calories.No restrictions on protein products (“eat as much as you want”) and rich in vegetables (“eat how much you can”).At the same time, the diet limits the use of carbohydrates in especially sugar.The main principles of the diet are quickly obtaining the result.Products allowed without restrictions, without a feeling of hunger and not least - maintaining weight.
Dyukan's diet has against -indications:
- The presence of cardiovascular diseases;
- Hypertension;
- Renal dysfunction;
- Diabetes Mellitus, Liver Pathology;
- Gastrointestinal diseases, allergies;
- Bone diseases, joints;
- Pregnancy and lactation;
- Adolescent and elderly age.
Stages of Ducan's diet, duration
Attack- The main weight loss lasts up to five days.
Alternation- Continued weight loss.This step lasts the necessary result, possibly several months.
Fixation- Fixation of results.The duration of the internship is calculated by the formula ten days for each weight lost kilogram.
Stabilization- Preservation and maintenance of results for a long time.
Four phases of Ducan's diet
I phase "attack"The following products are allowed:
- Low fat meat (chicken, meat, rabbit, quail, veal, turkey).In limited quantities you can: pork and lamb.
- Products with sour fat -Mmilk: kefir, cottage cheese, milk, yogurt.
- Seafood: fish, squid, mussels, octopuses, shrimp, oysters, caviar.You can - eggs, but no more than 2 gems, proteins are not in limited quantities;Chicken and meat liver.
- Salt, spices, mustard, lemon juice are limited;1.5 tablespoon.l.White of wheat.
II phase "alternation"In addition, the following products are allowed:
Any cabbage, beet, zucchini, carrots, cucumber, tomato, salad, vegetables.
III Phase "Consolidation"For this stage, softer conditions are provided.At this stage, a fruit is allowed per day, but not with high sugar content (it is impossible, for example, banana, grapes, figs, cherries and cherries).Soft introduction is allowed once a week, rice, pasta, potatoes.This will ensure weight stabilization.The duration of the period is calculated as follows: We multiply the number of kilograms lost in 10 days.According to Dr. Dukan, each lost kilogram should gain a position in 10 days.And the more you lose, the more time you need to stay at this stage.
Phase IV "stabilization".The beginning of the long -awaited phase, in which all products are allowed.The main condition of the internship is nutrition in small portions.During this period, the weight should be controlled and kept in place.To protect yourself from overweight, connect physical activity.Leave a day of protein per week as unloading.
Ducan's diet is the duration of the stages, especially the third, paints, depending on how much you have already been able to play extra pounds in previous phases.For example, if you managed to play 5 kg in the third stage, this phase will last 50 days if you played 10 kg - 100 days.For every 10 days, you should receive -1 kg.
Physical activity
Ducan's diet involves a daily walk within 20 to 30 minutes + sports.Be sure to drink at least 2 liters of water a day.Eat at least 1.5 tablespoons of oat bran in one day.For adequate compliance with the diet, it is necessary to provide the body with a moderate but mandatory physical effort, which the doctor also paints according to the phases:
- I Daily Phase 20 minutes walk + sports;
- II 30 -minute walk of 30 minutes phase;
- Phase III Daily 25 Minutes of Walking + Sports;
- Phase IV-Daily Walk of 20 minutes + sports.
Remember that Ducan's diet is more suitable for those who carry an active lifestyle.Losing weight, it is not easy to strengthen the muscles - the body is busy that burns fat.However, increasing loads can be much faster to get rid of extra fat pounds.
Dyukan Diet: What can you eat?
This food program is based on the fact that a person begins to consume proteins 2-3 times more than usual.This leads to the fact that the body begins to refuel carbohydrate deficiency by burning its own fat.What is it?
There are many suitable products - everyone can choose for themselves what they like best.
First of all, it's white chicken.Virtually no fat.The remaining parts of the carcass are also good, but the skin should be removed - it is there that the main reserves of chicken fat are lurking.Switching - This is almost a food product.Ryba is also white meat and, in protein diets, they do not attribute much importance to fish fat content.Fish oil is a well -known means of strengthening the body.It is rich in dime-3 with fatty acids.Yaytsa-Dietética is sure that an egg will not hurt anyone a day.In addition, this is the most accessible source of protein compounds.Bob, beans, peas, lentils, soy - all of these are legumes, as an alternative to meat products.The advantage of legumes is also that they contain a large amount of fiber.Soil protein (soy meat, tofu cheese) is no less valuable.Since soy meat is produced from legumes, its advantages are not inferior to the advantages of beans, lentils and so on.Moloko and dairy products.This is a great alternative to meat products.A variety of cheeses, yogurts, cottage cheese, feta cheese not only provide protein body but also contain calcium.If you reduce weight, consume products with a low percentage of fat.
What cannot be eaten on a protein diet?
SDA and sugar are the first two enemies of a good figure.But without glucose, the body cannot function normally, so fruits, vegetables and berries should be included in the diet.They all contain enough natural sugars, which will compensate for the deficit.White bread, sweets, rolls, breads should be completely excluded at first while the body burns fats.You can only use what is made of whole grains.