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Dyukan's diet

Dyukan's diet- Developed by a famous French nutritionist.She gained fame after the publication in 2000 of his 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 it: “Eat and the Home” Dietan Dyuk is a method of losing weight with nutrition, rich in vegetables and proteins, it is not required to count calories.Without restrictions in 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 quick obtaining the result.Allowed products without restrictions, without a feeling of hunger and no less important - holding weight.

Dyukan's diet has contraindications:

Ducan diet products
  • The presence of diseases of the cardiovascular system;
  • Hypertension;
  • Kidney dysfunction;
  • Diabetes mellitus, liver pathology;
  • Gastrointestinal diseases, allergies;
  • Diseases of bones, joints;
  • Pregnancy and lactation;
  • Teenage and elderly age.
Non -compliance with which will lead to a violation of the work of many body systems.Before you sit on a diet, it is necessary to undergo an examination and get a doctor’s consultation.Diet is severe stress for the body.

Stages of Ducan's diet, duration

Attack- The main weight loss, lasts up to five days.

Alternation- Continuation of weight loss.This stage lasts to the required result, possibly several months.

Fixing- Fixation of the results.The duration of the stage is calculated by the formula ten days for each lost kilogram of weight.

Stabilization- Preservation and maintenance of results for a long time.

Four phases of Ducan diet

I phase "Attack"The following products are allowed:

  • Low -fat meat (chicken, beef, rabbit, quail, veal, turkey).In limited quantities you can: pork and lamb.
  • Sour -milk fat -free products: kefir, cottage cheese, milk, yogurt.
  • Seafood: fish, squid, mussels, octopuses, shrimp, oysters, 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 everything, the following products are allowed:

Any cabbage, beets, zucchini, carrots, cucumbers, tomatoes, salad leaves, greens.

III phase "consolidation"For this stage, more gentle conditions are provided. At this stage, one fruit is allowed per day, but not with a high sugar content (it is 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: we multiply the number of lost kilograms by 10 days.According to Dr. Dukan, each lost kilogram must gain a foothold in 10 days.And the more you have lost, the longer you have to stay in this phase.

IV phase "Stabilization".The beginning of the long -awaited phase, in which all products are allowed.The main condition of the stage is nutrition in small portions.During this period, the weight should be controlled and held in place.To protect yourself from the appearance of excess weight, connect physical activity.Leave one protein day a week as unloading.

Ducan diet is the duration of the stages, especially the third, paints depending on how much you have already been able to throw extra pounds on previous phases.For example, if you managed to throw 5 kg by the third stage, then this phase lasts 50 days if you threw 10 kg - 100 days.For every 10 days you should get -1 kg.

Physical activity

Ducan's diet involves a daily walk within 20-30 minutes + sports.Be sure to drink at least 2 liters of water per day.Eat a minimum of 1.5 tablespoons of oat bran on a day.For proper compliance with the diet, it is necessary to provide the body with moderate, but obligatory physical exertion, which the doctor also paints according to the phases:

  • I phase-daily 20-minute walk + sports;
  • II phase-daily 30-minute walk + sports;
  • Phase III-daily 25-minute walk + sports;
  • Phase IV-daily 20-minute walk + sports.

Remember that Ducan’s diet is better suited to those who lead an active lifestyle.When losing weight, it is not easy to strengthen muscles - the body is busy that it burns fats.Nevertheless, increasing the loads can be much more quickly getting rid of extra pounds of fat.

Dyukan's 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 replenish the deficiency 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, it is white chicken.It practically does not contain fats.The remaining parts of the carcass are also good, but the skin must be removed - it is there that the main reserves of chicken fat are lurking. Switching - this is almost a dietary product. Ryba is also white meat, and in protein diets they do not attach much importance to the fat content of the fish.Fish oil is a well -known means of strengthening the body.He is rich in dime-3 with fatty acids. Yaytsa-dietetics are sure that one egg will not hurt anyone per day.In addition, this is the most affordable source of protein compounds. Bob, beans, peas, lentils, soy - all these are legumes, such 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 pluses 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 supply the body with protein, but also contain calcium.If you reduce weight, then consume products with a low percentage of fat.

What can not be eaten on a protein diet?

SDA and sugar are the first two enemies of a good figure.But without 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, rolls, loaves must be completely excluded at first, while the body burns fats.You can only use what is made of whole grain.