The nutritionist’s last name became the name of the family: “I sat on Dukan,” at least one friend or ourselves said something like this.No wonder Pierre Ducan has been studying (and continuing to study) patients' dietary habits for 25 years and has developed the author's weight loss method.After the release of the book I Can’t Lose Weight, not only his patients talked about him, but everyone who dreamed of becoming slim.It's honest, almost everything.In addition to a systematic and understandable approach, doctors’ diets are becoming increasingly popular thanks to a single interactive online coaching program, several books, and over 500 recipes.Most importantly, at any time you will have the support of nutritionists (including Dukan himself) and I corrected the program, sorting it from nighttime to fridge.
Dietary Stage
Unlike many crafty diets that need to be considered, select food by color, freeze in a mouth of exactly 17.59 with a fork or propagate protein from carbohydrates, Pierre Ducan splits the entire process of achieving and retaining the required weight in 4 stages.The two abbreviations are for the loss of the extra pounds, and the next two - fixed results.An important detail is the daily consumption of oat bran.They expand, causing saturation and speed up the metabolism process.
Attack: Fast weight loss.Dukan clearly opposes hunger.Therefore, even during the most difficult times, there is a chance to choose from 72 products.They are all rich in proteins that stimulate the weight loss process.In addition, fat is burned and the muscles remain intact.
Duration: 2-7 days
Weight loss: 1.5-4 kg
The amount of oat bran: 1.5 tablespoons.l.
Physical exercise: 20 minutes.every day
Alternate: Gradually achieve the right weight.The weight loss process will slow down a little, but it will not stop.Add 28 types of vegetables to protein.Ducan recommends eating, alternating pure protein day (BB) and protein vegetables (BO).
Duration: 7 days per kilogram
Weight loss: Average 1 kg per week
Number of oat bran: 2 tablespoons.l.
Sports activities: 30 minutes.every day
Merger: Addiction to the new food system to avoid the yo-yo effect.You have reached your goal, but your body wants to return the lost kilograms.To stay in the winner, you need this stage.Gradually return the rest of the products (flour, fruit, cheese) to the menu, not even denying your own festive feast.To ensure that your weight fluctuates dramatically, Dukan is purely protein.
Duration: 10 days per thousand kilograms
The amount of oat bran: 2.5 tablespoons.l.
Physical exercise: 25 minutes.every day
Stable: We eat what we want, but we follow three rules.In the end, you can afford everything, but it is necessary in your life: 1.There is only protein every Thursday.2.Reject the elevator and walk 20 minutes a day.3. Dright 3 tablespoons of oat bran per day.
Duration: His whole life
Number of oat bran: 3 tablespoons.l.
Physical exercise: 20 minutes.every day
As you have noticed, Dukan should not only pay attention to nutrition, but also physical fatigue, but it is very unfavorable for nutrition.20-30-minute hike every day - no loss.Other types of aerobic loads are still at your discretion.
100 products allowed
Depending on the stage, the list of allowed products according to the DUCAN method ranges from 72 to 100 products.There is no such happiness in any diet.72 containing product proteins are lean meat, poultry and fish, seafood, eggs, dairy products, with a fat content of 0%, and no additives and sweeteners plus plant protein (tofu or oat bran).In the second stage, 28 types of vegetables were added: zucchini, artichoke, eggplant, any cabbage, mung beans, carrots, cucumbers, tomatoes, radish, beets, spinach, pumpkin, etc.Mushrooms and soybeans are also included.
Contraindications
Among the unconditional contraindications of Dukan diet, hypertension, gastrointestinal diseases and kidneys, there are indications, atherosclerosis, strict vegetarianism, childhood and adolescence.People who are associated with increased concentrations should be treated with caution, allergies that are prone to depression and allergies (drivers, doctors).Women planning to get pregnant are waiting for their children or breastfeeding, you can observe Dukan's diet, if you are based on the third phase, exclude Thursday's protein and add a portion of the fruit/berry to the daily menu.
If you fall
If you violate the plan (it is not ruled out on the eve of the New Year’s marathon), do the following: Put protein in a few days (no longer); increase water usage to 2 liters per day and limit salt consumption so that fluids do not delay in the body; sleep more; walk for an hour a day.
criticize
Pierre Dukan's diet has been frequently criticized, especially colleagues in workshops.So nutrition expert Jean-Michelle Cohen convinced the court's protein diet to cause heart and breast disease.Now, opponents should pay Cohen more than a few thousand dollars.The author of Zhenny de Jonkier's book The Bible believes that the lack of hunger is the only advantage of the Dukan system.Another nutritionist, Katrin Lefevr, is certain that protein dominance, especially during attack, does not pass without consequences for the kidneys.The dietary link makes Dukan’s diet the worst diet list.According to experts (The Health Safety Agency for Nutrition, Health Safety Agency for Environment and Labor), this diet violates metabolic processes, cholesterol levels, and thus cardiovascular complications, kidney problems and rectum.Therefore, we remind you: before dietary weight adjustment, please consult a qualified expert.