Diet Diets- Developed by well -known French nutritionists.He received fame after his publication in 2000 his book "I Can Not Due Weight", sold in more than 10 million copies, published in 32 countries, translated into 14 languages.He himself calls it: "Eat and Home" in the face of Dyuk is a method of losing weight with nutrition, rich in vegetables and protein, it is not necessary to calculate calories.Without 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 especially sugars.The main principle of diet is quick to get the results.Products allowed without restrictions, without hunger and no less important - hold weight.
Diyukan diet has contraindications:
- Presence of diseases of the cardiovascular system;
- Hypertension;
- Kidney dysfunction;
- Diabetes mellitus, liver pathology;
- Gastrointestinal disease, allergies;
- Bone disease, joints;
- Pregnancy and breastfeeding;
- Adolescents and old age.
Ducan diet level, period
Attack- The main weight loss, lasts up to five days.
Replacement- continuity of weight loss.This level takes place with the required results, maybe several months.
Define- Setting results.The stage period is calculated by the ten -day formula for each weight loss.
Stabilization- Preservation and maintenance of results for a long time.
Four phases of Ducan diet
I am a "attack" phaseThe following products are allowed:
- Low meat (chicken, beef, rabbit, quail, beef, turkey).In limited quantities, you can: pigs and goats.
- Sour -milk fat -free products: kefir, cottage cheese, milk, yogurt.
- Seafood: fish, squid, clams, gurita, shrimp, oysters, caviar.You can - eggs, but no more than 2 yellow, protein is not in limited quantities;Chicken heart and beef.
- Salt, spices, mustard, lemon juice are limited;1.5 tbsp.L. Bran from wheat.
II The "replacement" phaseIn addition to all, the following products are allowed:
Any cabbage, beet, zucchini, carrots, cucumbers, tomatoes, salad leaves, vegetables.
III Phase “consolidation”For this stage, a softer situation is provided.At this stage, one fruit is allowed daily, but not with high sugar content (not possible, for example, bananas, grapes, figs, cherries and cherries).Smooth introduction is allowed, once a week, rice, pasta, potatoes.This will ensure weight stabilization.The duration is calculated as follows: We breed the number of pounds lost 10 days.According to Dr Dukan, every missing kilogram must get a 10 -day footing.And the more you have lost, the longer you have to stay in this phase.
Phase IV "Stabilization".The beginning of a long phase, where all products are allowed.The main condition of the stage is nutrition in small portions.During this time, the weight should be controlled and held.To protect yourself from excess weight, connect physical activity.Leave one day protein a week as unloading.
The Ducan diet is the stage period, especially the third, the paint depends on how much you can remove the extra pounds in the previous phase.For example, if you successfully remove 5 kg in the third stage, then this phase lasts 50 days if you throw 10 kg - 100 days.For every 10 days you need to get -1 kg.
Physical activity
The Ducan diet involves a daily walk in 20-30 minutes + sports.Make sure you drink at least 2 liters of water daily.Eat a minimum of 1.5 tablespoons of oats a day.For proper compliance with the diet, it is necessary to provide the body with moderate, but mandatory physical energy, which doctors also draw according to the phase:
- I Phase-Take 20 Minutes Walk + Sports;
- II Phase-30 minutes walk + sports;
- Phase III-Daily 25-Minute Walk + Sports;
- Phase IV-Day 20 minutes walk + sports.
Keep in mind that the Ducan diet is more suitable for those living an active lifestyle.When losing weight, it is not easy to strengthen the muscles - the body is busy until it burns fat.However, increasing loads can be faster to get rid of extra pounds of fat.
Diet Diet: What can you eat?
This food program is based on the fact that one starts to take protein 2-3 times more than usual.This leads to the fact that the body begins to increase carbohydrate deficiency, burning its own fat.What's up?
There are many suitable products - everyone can choose for themselves what they like.
First of all, it's white chicken.It practically contains no fat.The remaining parts of the carcass are also good, but the skin must be removed - there is the main reserve of chicken fat hiding.Switching - this is almost a nutritional product.Ryba is also white meat, and in their protein diet they do not attach much importance to fish fat content.Fish oil is a well -known way to strengthen the body.She is rich in Dime-3 with fatty acids.Yaytsa-dietetics believe that one egg will not hurt anyone every day.In addition, this is the most affordable source of protein.Bob, nuts, nuts, lentils, soy - all of these are legumes, as alternatives to meat products.The advantage of beans is also that it contains a large amount of fiber.Soil protein (soy meat, tofu cheese) is no less valuable.Because soy meat is made from legumes, its advantages are not lower than peanut butter, lentils and so on.Moloko and dairy products.This is a great alternative to meat products.Various cheese, yogurt, cottage cheese, feta cheese not only supply the body with protein, but also contain calcium.If you lose weight, then use the product with a low percentage of fat.
What can't be eaten on a protein diet?
SDA and sugar are the first two enemies of good numbers.But without glucose, the body cannot function normally, so fruits, vegetables, berries must be included in the diet.All of them contain sufficient amounts of natural sugar, which will make a deficit.White bread, pastries, rolls, bread must be excluded completely at first, while the body burns fat.You can only use what is made from cereals.