The name of the diet is the name of the Creator - French food and Pierre Dukan's food habits. Today, one of the most popular and effective dietaries in the world, in 1977, began to work on a major state.
The technique is based on the development of nutritionists from all over the world, as well as the unique experience of Dukan. A clear structure approach helps to get rid of extra pounds and centimeters without crisis and harsh rest - self-estimate!
The world's use to welcomes Ducan's diet is a small system of power, this is a small power system, which can keep the whole life from small breaks.
The basis of the diet is 100 allowed, 72 main protein (low-scented, eggs, eggs) and 28 - in addition (different types of spices, vegetables, vegetables, vegetables, vegetables, vegetables, vegetables, vegetables, vegetables, vegetables, vegetables, vegetables, vegetables, vegetables, vegetables, vegetables, etc. ) are equal to weight, without leaving unpleasant memories.
- Drink at least 2 liters of liquid a day (Tea, coffee, festivities, herbal taxi);
- cooking food without adding oil and mayonnaise;
- You can use any method of heat treatment;
- Reduce salt consumption, but diversify food with spices and sauces based on foods allowed;
- Be sure to consume a part of Bran;
- Do not forget about daily exercises and walks.
It is important to add one more to these rules: No matter what chronic diseases, it is worth consulting the doctor you participate. Only after the examination and the appointment of the vitamin complex, you can start completing all the terms of this diet.
- The results appear in the first week (important motivation point);
- Protein products are allowed without restrictions and calories calculation;
- You can make a rich menu from 100 natural products approved;
- The presence of many receptories in free access (including dessert recipes);
- After weight loss, weight is easy to catch life.
- All rules and requirements need to be accurately followed, otherwise the expected effect will not be;
- long time;
- It is possible to conduct a vitamin complex, otherwise it is possible with nails and hair due to ban on fruits in the first two stages;
- Any alcohol is prohibited.
In general, the diet consists of four stages - attack, alternative, adjustment and stabilization. The first two aims to achieve the right weight, the second - in the body's addiction.
This stage is the shortest, but the first kilograms are restored to lose the body during the attack.
The duration of the scene depends on how many kilograms you lose along the diet. If the overweight is 5 kg, you can have a two-day attack if you will have 5-10 kg, if you have 5-10 kg, a fairly intensive attack diet for 7-10 days.
The list of products allowed in the first stage consists of 72 items that can be eaten in each quantity and any compounds. This includes lean meat types (rabbit, chicken, calves, beef), eggs, fish, low-powered milk, sea and offers.
3 reasons to be bet on proteins:
- Quickly saturates;
- More calories are required to absorb more protein than the split of carbohydrates and fats;
- The protein dish allows you to burn fat without destroying muscle.
Also, sugar, spicy herbs, onions, synthetic sweeteners, low fat-containing cocoa, broth cubes and light wheel during the attack during the attack. However, you should not be based on these products - a little "slightly" diet to prevent metabolism to prevent the acceleration.
You have to eat 1, 5 tablespoons oatmeal every day and make a 20-minute walk with a fast step. Of course, no one banned the downloads of an anaerobic longer.
When the metabolism takes a boost in the form of an attack, you need to maintain the tendency to lose weight. There is an alternative to this - you will come to your perfect weight that can be calculated in the calculator until the end of this stage.
The point is that it is 15-1660 days (how many kilograms need to lose), alternative protein days (CB) and protein-vegetable (BO) you need to set 1/1, 3/3 or 5/5.
The diet of purity protein repeats the attack menu completely, but during protein-vegetables, 28 types of plant products, carrots, beets, trumpets, pumpkins and mushrooms. Only potatoes, corn, avocados, peas (olives) are strictly forbidden.
As before, the size of the section is not limited, as during the food consumption. You should not walk hungry, you should not be more, probably you should fall asleep, otherwise the body will start processing the muscle tissue instead of fat burning.
Alternatively, the daily part of the dandruff increases 2 tbsp. l. and physical exercises should take at least half an hour.
At the beginning of the third stage, the weight should be normal, but the duca diet only reaches the equator. The fact is that the body should be used to a new situation for this and should not start dramatically increasing the oil layer for a "rainy day.
To do this, you must follow the alternative diet with some changes in 10 days for each kilogram spent on each kilogram. In addition, 1 small fruit or a cup of berries and 50 grams of cheese are allowed to eat 1 small fruit daily for foods of fat and CHB days daily. Divide the consolidation into two parts and once a week once a week once a week once a week, part of the starastelli products and a meal called "Holiday". You can eat any food during the "holiday", including sweets, fast food and forbidden products.
Bran's forced norm is 2, 5 tablespoons. l. Daily and physical activity - at least 30 minutes.
The phase of the duca diet should last until the end of life. It does not provide serious food restrictions, but determines to follow some rules.
First, no one cancels a compulsory physical effort, dandruff (3 tbsp) and a part of the active drink.
The second is allowed to feed protein only on Thursday. This does not mean that in the rest of the days should be covered with fat and sweet, but once a week you must organize the "right" fasting day for yourself.
| 200 QR SKIM Yogurt with Bran | Half of the chicken cooked or baked chicken (the second half of tomorrow) |
| Kefir with 1 cup of kefir | 200g oven fish |
| 1 cup fermentation | 2 boiled eggs and 200 g of skim cheese cheese |
| 200 QR SKIM Yogurt with Bran | Grillia beef steak or the flesh of Turkey |
| 1 cup of kefir or fertilized awesome | Half of the chicken breast |
| Bran 200 g low -fat yogurt | 200g of fish baked or steamed in the oven |
| 1 cup fermented Bran | Valjatina steak (beef) |
You can also choose different menu for any allowed products and every day in the Ducan diet. However, remember that only 72 species of protein products are allowed, vegetables are prohibited in the "attack" stage.
| With a meal department of kefir (low -fat) | Omelet of two eggs, hot drinks |
| Freeless yogurt, cottage cheese | Seafood and vegetable salad, hot drink |
| Lower -Fat Kefir with Oatmeal | Chicken fillets vapor, creamy cheese, tea |
| Cutting cheese or yogurt | Chicken steam cuts, vegetables, river casserole |
| Small cottage cheese, tea | Baked meat meatballs in the oven, hot drink |
| Cheese tofu, yogurt | Eggplant cuts, weak salt salvation, vegetable salad slices |
| kefir or ashes | Boiled eggs, cottage cheese |
The above menu of the duca diet for each day for the "alternative" phase is approximate. Take care of him, you can choose the dishes at your disposal. The result will not exceed, the main thing is to comply with certain dietary rules and only use products allowed from the table.
| A pear or apple | Vegetable stew, boiled fish, green tea |
| Baked chicken cuts, vegetable salad | Cheesecakes, Kefir |
| Any berries or fruit (not more than 200g) | From the cottage cheese, low -fat yogurt |
| Mimosa salad light sauce, baked salmon fillets | Kefir with dandruff |
| Omelet of two eggs | Baked fish, hot drink |
| Salad of seafood, dandruff low -fat kefir | Lemon souffle, herbal tea |
| Mushroom soup-puree | yogurt with kefir or bran |
The third step of the duca diet - the "Consolidation" phase - a necessary connection in normal feeding. Make sure you follow the recommended menu because the result of all your efforts will depend on it. Remember, the increase in physical activity is very important for the protection of the perfect weight and health condition.
| Cheesecakes with apples, kefir with kefir | Baked fish with vegetables and cheese |
| Pancakes with cutting cheese and fruit sauce, kefir with dandruff | Seafood salad, herbal tea |
| piece of ice cream or pie | Meat built with rice made of goods from beef, kefir |
| Kefir with dandruff | Steam chicken souffle, plant tea |
| Power from cottage cheese, kefir | White fish with vegetables, ginger river |
| Zucchini's pancake, kefir with kefir | Seafood salad |
| Cheesecakes, Kefir with the power | Fish stew, celery salad, tea |
As you can see, the "stabilization" phase menu is quite different and appetizing. Listen to your body when choosing foods. After all, after the Ducan's diet is so long, you will know that the products are useful to you and are better than your diet.
3 main power rules for each stage of the diet:
- Drink at least 1, 5 liters of water daily.
- Eat 1, 5 tablespoons every day. l. oatmeal.
- Products can boil, baked, baked, grilled, but without oil use.
For each stage, it is made by a doctor, both beginners are considered optimal for those who tested many diet, but such a menu that does not yield any results. This is a balanced diet that is an appropriate balanced diet, not an urgent diet, not a while. This is what a person should be edited to protect the usual rhythm of life and not gain weight after weight.