Dyukanova diet- developed a famous French nutritionist.She has gained fame after the publication in 2000. years of his book "I can't lose weight", which was sold in the amount of more than 10 million copies, published in 32 countries, translated into 14 languages.I called: "Eat Home" Dietanian Dyuk is a method of losing weight with nutrition, rich vegetables and proteins, is not obliged to count calories.No restrictions in protein products ("Eat as much as you want") and rich in vegetables ("eat as much as you can").At the same time, the diet restricts the use of carbohydrates in particular sugar.The main principles of the diet quickly receive a result.Permitted products without restrictions, without feelings of hunger and no less important - weight retention.
Diet Dyukana has contraindications:
- Presence of a cardiovascular system disease;
- Hypertension;
- Kidney dysfunction;
- Diabetes Melitus, liver pathology;
- Gastrointestinal diseases, allergies;
- Bone diseases, joints;
- Pregnancy and breastfeeding;
- Teenager and older age.
Stages of Ducan's diet, duration
Attack- The main weight loss lasts up to five days.
Alternation- Continuation of weight loss.This phase lasts the requested result, possibly a few months.
Fastening- Fixation of results.The duration of the stage is calculated on the formula for ten days for each lost weight of weight.
Stabilization- Long preservation and maintenance of results.
Four Stages of Dukan Diet
IPhase "attack"The following products are allowed:
- Low -fat meat (chicken, beef, rabbit, quail, veal, turkey).You can: pork and lamb in limited quantities.
- Sour -ilk Fat Products: Kefir, Cottage, Milk, Yogurt.
- Seafood: fish, squid, mussels, octopus, shrimp, oyster, caviar.You can - eggs, but not more than 2 yolks, proteins are not in limited quantities;Chicken and beef liver.
- Salt, spices, mustard, lemon juice are limited;1.5 Tbsp.l.Bran from wheat.
II phase "alternation"In addition to all, the following products are allowed:
Any cabbage, beets, zucchini, carrots, cucumbers, tomato, salad leaves, greenery.
III FASCE "CONSOLIDATION"More tender conditions are provided for this phase.At this stage, one fruit is allowed per day, but not with a high sugar content (impossible, for example, banana, grapes, figs, cherries and cherries).Smooth introduction is allowed, once a week, rice, pasta, potatoes.This will ensure weight stabilization.The duration of the period is calculated as follows: multiply the number of lost weight in 10 days.According to Dr.Dukan, every lost weight must acquire a foothold in 10 days.And what you lost more, you need to stay longer at this stage.
IV phase "stabilization".The beginning of the long-term phase in which all products are allowed.The main condition of the stage is a diet in small portions.In that period, weight should be controlled and maintained in place.To protect yourself from the occurrence of excess weight, connect physical activity.Allow one day of protein in the week as unloading.
The ducanska diet is the duration of phases, especially the third, colors depending on how much you could throw extra pounds in previous phases.For example, if you have managed to throw 5 kg to the third phase, then this phase lasts 50 days if you threw 10 kg - 100 days.You should get -1 kg for every 10 days.
Physical activity
The Ducanska diet includes a daily walk within 20-30 minutes + sports.Be sure to drink at least 2 liters of water a day.Eat at least 1.5 teaspoons oatmeal daily.For proper compliance with a diet, it is necessary to provide the body moderate, but compulsory physical efforts, which doctor also hurts to phases:
- IPhase daily 20-minute walks + sports;
- Phase II Daily 30-minute walks + sports;
- Stage III-daily 25-minute walks + sports;
- Phase IV-daily 20-minute walks + sport.
Remember that the ducan's diet is suitable for those who lead an active lifestyle.When losing weight, it is not easy to strengthen the muscles - the body is occupied to burn fat.However, increasing loads can be made much faster to solve additional weight of fat.
Dyukanov Diet: What can you eat?
This food program 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 complement the lack of carbohydrates, burning its own fat.What is there?
There are a lot of suitable products - everyone can choose for themselves what he likes more.
First of all, white chicken is.Practically does not contain fat.The remaining parts of the troops are also good, but the skin must be removed - there is that the main chicken fat reserves are lurking.Switching - This is an almost food product.Ryba is also white meat, and in protein diets do not attach great importance in fish fat content.Fish oil is a well-known body to strengthen your body.It is rich in Dime-3 with fatty acids.Yaytsa-Dietetics are sure that one egg won't hurt anyone a day.In addition, this is the most favorable source of protein compounds.Bob, beans, peas, lying, soy - all of these legumes, such as alternative to meat products.The advantage of the legume is also to contain a large amount of fiber.Soil protein (soy meat, tofu cheese) is no less valuable.Since soy meat produces from legumes, its advantages have not been inferior to the plusel of beans, lished and so on.Moloko and dairy products.This is a great alternative to meat products.Various cheeses, yogurt, cottage, feta cheese not only supplies the body protein, but also contains calcium.If you cut weight, then consume products with a small fat percentage.
What can't be eaten on a protein diet?
The SDA and sugar are the first two enemies of good cifline.But glucose, the body cannot work normally, therefore, fruits, vegetables, berries must be included in the diet.All of them contain a sufficient amount of natural sugars, which will make up for the deficit.White bread, pastries, pastries, loavts must be fully excluded, while the body burns fat.You can only use what is made of whole grain.