The famous power system, developed by French nutritionist Pierre Dukan, has become one of the most popular diets in the world.The essence of Ducana's diet is a rapid reduction in carbohydrates, which causes the body to actively spend calories.
The essence of Ducana's nutrition
The advantage of Pierre Dukan's diet over others is that she does not count calories and follow a diet.Dukan does not limit even eating time.The most important thing is to withstand four diets.Two initially undergo weight loss, in the final - strengthening and steady exit from the diet.
Mandatory element - the inclusion of oat bran in the diet, which creates a sense of saturation and helps to speed up the metabolism.Dr. Ducan also recommends that it is also considered to be given for 20-30 minutes a day with physical activity, and a normal walk is also considered.
Ducana diet stages
1. The attack
At this stage, the body quickly gets rid of extra pounds.According to the recognition, the attack is the most difficult period, the next steps can withstand much easier.The essence of the attack is not starving: is, but a strictly defined set of products that distinguish high protein content that allows you to lose weight without losing your muscles.
The stage lasts from 2 to 7 days.There are more than 70 items on the list of permitted products and don't forget about bran!
2. Changing
At this stage, carbohydrates are added to the menu.But that doesn't mean it's time to celebrate victory with your favorite cakes.Pierre Dukan recommends carbohydrates from vegetables: you can eat any other except starchy.
Alternately, they replace each other with pure protein and protein days.The duration of the stage is calculated according to the formula: 7 days per kilogram of weight.
3. Fixing
A very important step that avoids the return of lost kilograms.The menu should gradually expand, but follow one purely protein day per week.Multiply the number of kilograms lost by ten - so much consolidation long.
4. Stabilization
Finally, you can return to the usual menu.There are only three restrictions: pure protein day once a week, 20 minutes of physical activity and three tablespoons of oatmeal per day.According to Pierre Dukan, compliance with these rules throughout life is insured with the return of the lost weight.
Ducan diet recipes
Attack: Bread on Dukan
150 g soft curd
2 -3 eggs
4 tablespoons
4 tablespoons of gluten
1 tablespoon oil
1 teaspoon of baking powder
Mix all ingredients, make bread and bake in the oven until they are boiled at 180 degrees.
Alternating: Piquant eggplant salad
2 - 3 eggplants
1 red onion
400 -500 g of tomatoes
Bunch of parsley
2 tablespoons apple cider vinegar
0.5 teaspoon of salt
1 tablespoon sugar substitute
garlic
1 tablespoon vegetable oil
Black pepper
We pierce the eggplant in several places with a fork and completely bake in the oven at 180 degrees for 30 and minus 40 minutes.
We cut the onion in half the rings, add the suide, salt and apple cider vinegar.Pour a glass of boiling water and leave this marinade.
When the eggplants are ready, we remove them from the skin and cut them with large cubes.Add the chopped tomatoes and finely chopped parsley.
We drain the water from the onion and add it to the salad.Salad extends with a tablespoon of vegetable oil.
Pure Protein Day: Filled squid
6 squid carcasses
1 onion
4 boiled eggs
8 crab sticks
100 g champignons
salt, pepper to taste
Turn the mushrooms and onions until cooked, transfer to the bowl, add chopped sticks and eggs.Salt, pepper, mix everything.We fill the cleaned and washed squid with the resulting minced meat, attach the edges with a toothpick.
We sleep in the form, pour the milk in which we before salt, pepper, dill.Milk should close the squid.We place the shape in the oven, preheated to 180 degrees for 10 minutes.Then we turn the squid and send it to the oven for another 10 minutes.
Allow product table for a Ducan diet
Meat:
Beef fillet, beef tongue, beef neckline, steak, rabbit, game, veal liver, veal bud, stroke, low fat ham without skin, basturma.
Bird:
Chicken, turkey, cesards, ham from turkey, chicken ham, quail, chicken liver.
Fish:
Cod, HEK, palatus, dorada, kefal, flounder, sea perch, picks, foam, salmon, crab, tuna, mackerel, sardine, slope, bubble, carp, stalk, sprat, trout, catfish, catfish, catfish.
Seafood:
Squid, crab, trumpetist, sea scallops, shrimp, lobster, karakatitsa, sea snails, oysters, sea hedgehogs, molluscs.
Plant Protein:
Oat bran, tofu.
Dairy Products:
Small cottage cheese, low -fat sugar -free, low fat milk, low -fat cheese, kefir.
Eggs:
Chicken, quail.
Vegetables (starting from the change stage):
Cucumbers, tomatoes, radishes, eggplants, artichoke, salad, carrots, onions, onions, kolrabi, cabbage, zucchini, broccoli, brussels, cabbage, rhubarb, pumpkin, spinach, endive, green beans, Cickory, turn, lamps, pepper, soy, mushrooms.
Who is contraindicated in Ducan's diet?
As with any power limit, the Ducan diet has contraindications.
If you have hypertension, kidney disease or gastrointestinal tract, you should definitely not follow Pierre Dukana's diet.In any case, consult your doctor before starting your diet.You are unlikely to make friends with a Ducan diet if you follow a strict vegetarian diet.
It is better to give up your diet if you have a tendency to depression, allergies or diabetes, menstrual violations.
What if you break your diet?
If you have violated Pierre Dukan's recommendations, try to make pure protein for the next two days and limit salt intake.Be sure to follow the drinking regime (about 2 liters of water a day) to avoid fluid retention in the body.Don't worry!Make sure you have the ability to sleep more and walk more in the fresh air.
What are Ducana Nutrition Risks?
Diet Pierre Dukan failed to avoid criticism.As with other protein diets, it may increase the risk of heart, liver and kidney disease, disrupt metabolism, increase cholesterol.Re -Ducana diets appeared as one of the most dangerous.We remind you: Before you decide to follow a Duukan diet, consult your doctor!