This nutritionist's surname became the name of the household: "I'm sitting on Dukana," at least one of our friends or we said such words.No wonder Pierre Ducan has studied (and continues to study) food habits of his patients and developed the author's weight loss methodology.After the release of the book "I would not lose weight", not only his patients talked about him, but also everyone who dreams of becoming slimmer.And that, we will be honest, almost everything.In addition to a systematic and understandable approach, several books, more than 500 prescriptions, a doctor's diet has gained popularity thanks to individual interactive online training program.The main thing is that at any time you will support nutritionists (including Dukan itself), I repair the program from night sorting to the refrigerator.
Dietary stages
Unlike many cunning diets that need to take into account grams and calories, choose foods by color, freeze with a fork exactly 17.59 in your mouth or variety of carbohydrates, Pierre Ducan divided all the desired weight to achieve and preserve the process in 4 stages.Two initials are aimed at losing extra pounds, and the next two are fixed in the score.An important detail is the daily consumption of oat bran.They swell, causing a sense of saturation and speeding up the metabolic process.
Attack: Fast weight loss. Ducans are categorical against hunger.Therefore, even in the most difficult period, you can choose from 72 products.They are all rich in proteins that stimulate the weight loss process.In addition, the fat is burned and the muscles remain intact.
Duration: 2 - 7 days
Weight loss: 1.5 - 4 kg
Oat bran: 1.5 tbsp.l.
Physical activity: 20 minutes.per day
Changing: Gradual right weight. The weight loss process slows down slightly but does not stop.28 types of vegetables are added to proteins.Ducan recommends eating pure protein days (BB) and protein embedded (BO).
Duration: 7 days for each additional kilogram
Weight loss: average 1 kg per week
Number of oat bran: 2 tbsp.l.
Physical activity: 30 minutes.per day
Consolidation: Addiction to the new food regime to avoid yo-yo effect. You have reached the target but your body wants to return lost kilograms.You need this stage to stay in the winners.Gradually return the remaining products (flour, fruits, cheese) on the menu and do not even deny yourself on the holiday.Dukan introduces pure proteins to insure himself with sharp weight fluctuations on Thursday.
Duration: 10 days for every kilogram lost
Oat bran: 2.5 tbsp.l.
Physical activity: 25 minutes.per day
Stabilization: We eat what we want, but we follow three rules. Finally, you can afford everything, but it is necessary forever: 1. Every Thursday there are only proteins.2. To deny the elevator and walk daily for 20 minutes.3. Dright three tablespoons of oat bran a day.
Duration: All his life
Number of oat bran: 3 tbsp.l.
Physical activity: 20 minutes.per day
As you have noticed, Ducans focuses not only on nutrition but also with physical activity, but very unjustified.Hiking from 20 to 30 minutes a day - without failure.Other types of cardio loads remain at your discretion.
100 allowed products
The list of authorized products according to the Ducan method is between 72 and 100 products depending on the stage.No diet has such happiness.72, which contains product proteins, is lean meat, poultry and fish, seafood, chicken eggs, dairy products with a fat content of 0% without additives and sweeteners, as well as plant proteins (tofu or oat bran).In the second stage, 28 types of vegetables are added: zucchini, artichokes, eggplants, all cabbage, green beans, carrots, cucumbers, tomatoes, radishes, beets, spinach, pumpkin, etc.Mushrooms and soya.
Contraindications
Among the unconditional contraindications to the Ducan diet, hypertension, gastric -narrow diseases and kidneys, atherosclerosis, strict vegetarianism, children and adolescence.Diabetes, allergies that tend to depression, and people whose work is associated with increased concentration (drivers, doctors) should be tried.Women who are planning a pregnancy are waiting for a baby or breastfeeding baby, you can observe a Ducan diet, if you take the third stage as a basis, turn off Thursday protein and add some of the fruit/berries to your daily diet.
If you fall off
If you have violated the program (which is not excluded on the eve of the New Year's Marathon), do the following: Special protein for a few days (no more);Increase water consumption to 2 liters per day and limit salt consumption so that the liquid does not delay the body;sleep more;Walk an hour a day.
Criticism
Pierre Dukan's diet is often criticized, especially colleagues in the workshop.So nutrition expert Jean Michelle Cohen convinced the court that protein diets could cause heart disease and breast disease.Now the opponent should pay Cohen more than a few thousand dollars.Zhenny de Jonkier, author of the Bible Literature, is considering a lack of hunger for the only advantage of the Dukan system.Another nutritionist Katrina Lefevr is convinced that the protein predominance, especially during the attack, will not pass without the kidneys.The Dietics Association of Ducan's diet is the first list of worst diets.According to experts (sanitary security agencies, nutrition, environmental and labor), such a diet can violate the metabolic process, cholesterol, resulting in cardiovascular complications, kidney problems and rectum.So we remind you: Talk to a qualified specialist before adjusting your weight with diets.