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Dyukan's diet

Dyukan's diet- Developed by a famous French nutrition physiologist.She got fame after the release in 2000 of his book "I Can't Load 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 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 in especially sugar.The most important principles of the diet are quickly achieving the result.Allowed products without restrictions without a sense of hunger and not less important - to keep weight.

Dyukan's diet has contraindications:

Ducan dietary products
  • The presence of diseases of the cardiovascular system;
  • Hypertension;
  • Kidney dysfunction;
  • Diabetes mellitus, liver pathology;
  • Gastrointestinal diseases, allergies;
  • Diseases with bones, joints;
  • Pregnancy and breastfeeding;
  • Teenage and older age.
Failure to comply, which will lead to a violation of the work of many body systems.Before sitting on a diet, it is necessary to undergo an examination and get a doctor's consultation.Diet is severe stress for the body.

Phases of Ducan's diet, duration

Attack- The most important weight loss lasts up to five days.

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

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

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

Four phases of Ducan Diet

I phase “attack”The following products are allowed:

  • Meat with fat fat (chicken, beef, rabbit, quail, veal, turkey).In limited quantities you can: pork and lamb.
  • Sour -Milk Fat -free products: kefir, cottage cheese, milk, yogurt.
  • Fish and seafood: Fish, squid, clams, squid, shrimp, oysters, caviar.You can - eggs, but no more than 2 egg yolks, proteins are not in limited amounts;Chicken and beef live.
  • Salt, spices, mustard, lemon juice is 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, lettuce leaves, greens.

III -Phase "Consolidation"In this step, more gentle conditions are delivered.At this step, a fruit is allowed per.Day, but not with a high sugar content (for example, it is impossible 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 must each lost kilogram get 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 -outdic phase where all products are allowed.The main state of the stage is nutrition in small portions.During this period, the weight must be checked and held in place.To protect yourself from the appearance of excess weight, you need to connect physical activity.Leave a protein day a week as unloading.

Ducan Diet is the duration of the stages, especially the third, paint depending on how much you have already been able to throw extra pounds at previous stages.For example, if you managed to throw 5 kg in the third phase, this phase lasts 50 days if you threw 10 kg - 100 days.For every 10 days you need to get -1 kg.

Physical activity

Ducan's diet involves a daily walk within 20-30 minutes + sport.Be sure to drink at least 2 liters of water a day.Eat at least 1.5 tablespoons oatmeal in one day.For proper compliance with the diet, it is necessary to give the body moderate but mandatory physical exertion, which the doctor also paints according to the phases:

  • I phase-daily 20-minute walk + sport;
  • II phase-daily 30 minute walk + sport;
  • Phase III daily 25 minutes walk + sport;
  • Phase IV-Day 20-minute Walk + Sport.

Remember, Ducan's diet is better suited for those who carry an active lifestyle.When you lose weight, it is not easy to strengthen the muscles - the body is busy that it burns fat.Nevertheless, increasing the loads can be much faster to get 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 refill the lack of carbohydrates and burns its own fat.What's the matter?

There are many appropriate products - everyone can choose for himself what he likes more.

First of all, it's white chicken.It practically does not contain fat.The remaining parts of the carcass are also good, but the skin must be removed - it is there that the most important reserves of chicken fat are lurking.Change - This is almost a dietary product.Ryba is also white meat, and in proteinia they do not attach much emphasis 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 is sure an egg will not hurt anyone during the day.In addition, this is the most affordable source of protein compounds.Bob, beans, peas, lentils, soy - all of these are legumes, such as an alternative to meat products.The advantage of legumes is also that they contain a large amount of fiber.Earth protein (soy meat, tofuost) is no less valuable.Since soy meat is produced from legumes, its benefits are not inferior to the pluses, lentils and so on.Moloko and dairy products.This is a good alternative to meat products.A variety of cheeses, yogurt, cottage cheese, feta cheese not only supply the body with protein, but also contains calcium.If you reduce weight, you need to consume products with a low percentage of fat.

What can't be eaten on a protein?

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 that make up the deficit.White bread, cakes, rolls, bread should be completely excluded at first while the body burns fat.You can only use what is made of whole grains.