The famous power system, which has developed the French nutrition, Pierre Dukan, is now one of the world's most popular diets.The essence of DUCN diet is a sharp reduction in carbohydrates that affect the body to actively wear calories.
Ducan diet essence
The advantage of Pierre Dukan's diet on others is that she does not ordered calories to count and keep diet.Dukan does not even limit the eating time.The most important thing is four steps to withstand the diet.On two initial, weight loss occurs, the final branch and a smooth event from the diet.
Mandatory feature - the inclusion of oats bran in the diet, which creates a feeling of saturation and helps to accelerate metabolism.Dr.It is also estimated that 20-30 minutes a day of physical, a normal walk is also considered.
Ducan diet steps
Attack 1. Attack
At this point, the body is getting rid of extra pounds quickly.According to the recognition, the assault is the most difficult period, the subsequent steps can stand much easier.There is no essence of attack in hunger: yes, but a series of strictly defined products that distinguish between high protein content, which allows to lose weight without losing muscle mass.
The phase lasts from 2 to 7 days.There are more than 70 items in the list of approved products, and do not forget about Bran!
2. Alternative
At this point, carbohydrates are added to the menu.But this does not mean that it is time to celebrate victory with your favorite cakes.Pierre Dukan recommends carbohydrates from vegetables: You can eat anything other than starch.
Exchange suggests that they replace each other's protein and protein days.The formula is calculated with the length of the phase: 7 days per kilogram of weight.
3. Fixing
A very important stage that avoids the return of lost kilograms.The Menu should be gradually expanding, but observe one purely protein day a week.Multiply the number of lost kilograms by Ten - so many consolidation will last.
4. Stabilization
Finally, you can return to the usual menu.There are only three restrictions.Compliance with these rules throughout life, according to Pierre Dukan, is insured by the return of lost weight.
Ducan Diet Recipes
Attack: Bread on Dukan
150 G of soft Cottage Cheese
2 -3 Eggs
4 tablespoons
4 tablespoons of gluten
1 tablespoon of oil
1 teaspoon of baking powder
Mix all the
Alternative: Piquant eggplant salad
2 - 3 eggplant
1 red onion
400 -500 g of tomatoes
A bunch of parsley
2 tablespoons of Apple Cider Vinegar
0.5 teaspoon of salt
1 tablespoon of sugar substitute
Garlic
1 tablespoon of vegetable oil
Black Pepper
We pierce the eggplant in several places with a fork and bake entirely in the oven at 180 degrees 30 & minus 40 minutes.
Vinegar. \ TPour a glass of boiling water and leave to languish in this marinade.
When the eggplants are ready, we clean them with large cubes.Add chopped tomatoes and finely chopped parsley.
We drain the water from the onion and add it to the salad.We season the salad with a tablespoon of vegetable oil.
One protein day: stuffed squid
6 Square carcasses
1 onion
4 boiled eggs
8 stick crab
100 g of Champignons
salt, pepper to taste
Turn mushrooms and onions until they are cooked, switch to a bowl, add sticks and chopped eggs.Salt, pepper, mix everything.We fill the purified and washed squids with the minced meat as a result, attach the edges to a toothpick.
We lay in the shape, pour the milk in which we make pre -salts, pepper, dill.Milk should make half a close.We put the form in the oven, preheated to 180 degrees, for 10 minutes.We then turn the squid and send to the oven for another 10 minutes.
Table of approved products for DUCN diet
Meat:
Beef fillet, beef tongue, beef clipping, intestine, rabbit, game, calf liver, calf buds, stroke, low -fat ham without skin, basturma.
Bird:
Chicken, turkey, cesard, ham from turkey, chicken ham, chicken, chicken liver.
To fish::
COD, hek, a palatus, dorada, kefal, flounder, sea perch, picks, places, salmon, crab, tuna, mackerel, sardine, slope, burbot, carp, sturgeon, sprat, trout, catfish, herring.
Seafood::
Squid, crab, trumpeter, sea scallops, shrimp, lobster, karakatitsa, sea snail, oysters, sea hedgehog, mussels.
Plant protein:
Oat bran, tofu.
Dairy products:
Small cottage cheese, low -fat yogurt without sugar, low -milk, low molten cheese, kefir.
Eggs:
Chicken, quail.
Vegetables (starting from the phase of exchange):
Cucumbers, tomatoes, radishes, eggplant, sunshine, lettuce, carrots, onions, onions, kolrabi, cabbage, zucchini, broccoli, cabbage litter, foodbob, pumpkin, spinach, green beans, green beans, chicory, turnid, spots, pepper, pepper, settings.
Who is contraindicated in Ducan diet?
Like any power restriction, there are contraindications by Ducan diet.
You should not be sure about Pierre Dukan's diet, if you have hypertension, kidney disease or gastrointestinal tract, atherosclerosis.In any case, before you start a diet, please consult a doctor.You are unlikely to make friends with a ducan diet if you adhere to a severe vegetarian diet.
It is best to give up a diet if you tend to depression, allergies or diabetes, menstrual irregularities.
What to do if you broke the diet?
If you exceeded Pierre Dukan's recommendations, try to make the other two days to limit protein and salt consumption.Make sure you follow the drinking regime (about 2 liters of water per day) to avoid fluid retention in the body.Don't worry!Make sure you have the opportunity to get enough sleep and walk in the fresh air more.
What are the risks of Ducan diet?
Diet Pierre Dukan failed to avoid criticism.Like other protein diet essays, it can, according to some doctors, increase the risk of heart disease, liver and kidney, interfere with metabolism, increase cholesterol.Ducan diet was repeated in ratings as one of the most dangerous ones.We remind you: Before you decide to observe a duukan diet, consult your doctor!