Pierre Dukan is a French doctor and until 1975 he was involved in general therapy. However, this year he first met a serious case in his practice. Previously, obesity was treated with a balanced menu, including minimal calories products. However, nutritional treatment has approached the treatment from a completely different side. The principles of its diet are based on the use of protein products and have about four stages, after which patients still do not gain weight.
Dr. Dukan described a study for more than 20 years and improving this nutrition in the book "I can't lose weight" published in 2000. A detailed book, which includes diet dishes, has gained very popularity has been repeatedly published in many countries. After publishing the book, Diet Pierre Dukan releases and gives its positive results all over the world. Another interest in the diet was Prince William's wedding in the UK, whose bride Kate Middleton dropped her weight significantly for the wedding, precisely thanks to the French nutritional nutrition.
The principle of the Dukan diet
The principles of French nutritional nutrition are simple, do not require any exotic or inaccessible product. It is a protein diet that involves a significant decrease in the amount of carbohydrates. It is this approach that allows you to reach the body of fats in the body. After a diet, there is the possibility of throwing 5 kg of body weight a week. As you can see, the French diet is not strict, especially because the last stages are aimed at consolidating the result, so after the diet is over you will not gain weight again.
The first two stages of the diet are aimed at installing the body to understand weight and for the breakdown of internal fat. And the last two stages are aimed at stabilizing the power system, consolidating the effect and maintaining the result. This is favorable to distinguish Dr. Dukan's diet from such a protein diet. The last stage is simple and comfortable, it includes all the products needed for the body, so you can adhere to the principles of the last stage of the Dukan diet all your life. In the diet, you should drink at least 1. 5 liters of purified simple water per day. In addition, if you fill in the proper nutrition with physical effort and exercise, daily walking, then the results will come and be more productive.
One of the mandatory products that includes a French diet is an oatmeal that contains oatmeal. They are primarily necessary to normalize the body's natural cleansing and gastrointestinal tract function. Oat branch contains vitamins, minerals and trace elements, obvious signs of hunger, prevent the absorption of large amounts of fat from the food. In this case, their use is very important in the whole diet, not to replace oat bran with wheat bran or oatmeal.
Dukan diet stages
As mentioned above, the Dukan diet is a protein or protein. That is, it involves the use of protein foods in exchange for carbohydrates. The whole diet is divided into four stages. Every day, at all four stages, it is necessary to eat 1-2 tablespoons of oat bran, as well as drink at least 1. 5 liters of simple water per day.
"Attack"
The duration of the diet stage must be calculated by itself, depending on the number of extra pounds that must be restored. So if you have extra weight:
- 10-20 kg, the first stage will last from 3 to 5 days;
- 20-30 kg-5-7 days;
- 30 and 7-10 days.
For more than 10 days, observation of the first stage of the diet is not recommended. In the first stage diet, which includes a Dr. Dukan diet, protein food prevails. The following products can be used:
- Low chicken;
- Low turkey meat;
- Veal liver;
- Lean ham;
- Fish meat;
- Seafood;
- Chicken eggs;
- Low dairy products.
Allowed from vegetables, onions and garlic, vinegar, spices, salt in small quantities. From the diet should be excluded:
Ducks and goats, rabbits and lamb, pork and beef, veal and lamb; Sugar of any kind and food containing sugar; Alcohol in any form. The recipients of the dishes can be varied, but keep in mind that the first stage is the most difficult, so you have to avoid the fragment. You can cook products, in a microwave oven, slow cooker, as well as boil and boil.
"Cruise"
The next stage of the diet is based on the alternation of two principles of food - protein and vegetables. The duration of the second stage is also calculated individually. If the weight you need to drop is less or equal to 10 kg, then the products will be alternated a day, and if more than 10 kg, then a few days:
- Up to 10 kg: alternately proteins/vegetables: 1/1 or 3/3 days;
- More than 10 kg: Alternate proteins/vegetables: 5/5 days.
During this phase, the amount of oatmeal oatmeal increases (2-3 tablespoons). Do not forget about 1 per day. 5 liters of simple water.
Protein days include the use of all products as the first stage that includes Dr. Dukan's diet. But on vegetable days includes the use of all vegetables other than:
- Potatoes;
- Legosians (beans, peas, lentils);
- Avocado;
- Rice and cereal.
Vegetables can be used clean, cooked, stewed, baked, cooked on fire. Do not sprinkle them in vegetable oil or deep fruits. For a variety of dishes, you can include such products in recipes:
- Spices and sharp peppers;
- Adjika and Ketchup;
- Starch and gelatin;
- Garlic and rods;
- Low cream;
- Cocoa;
- Dry wine.
However, all of the listed products should only be used as a main menu. You cannot use more than 1 tbsp. These products and only two products are required from the list.
"Consolidation"
In the first two stages, weight loss is lost. But in the third stage, the results achieved are consolidated, with the body programming to collect new kilograms. The duration of this stage is also calculated individually and depends on how many kg the diet is dropped during the first two phases of the diet. Each kilo of canceled weight is within 10 days of the third stage of the diet.
The diet in the third stage is quite diverse. The number of oat bran choppers should be increased to 3-4 tablespoons a day. Do not forget about water (at least 1. 5 liters per day). You can freely use all products from the second and third stages of the diet, e. I. Protein foods and vegetables. In addition, you can include in a diet:
- Fruits (except especially sweets: bananas, grapes, cherries);
- Bread (preferably from whole grain flour and no more than 2 slices per day);
- Heavy cheese (no more than 40-50 g daily);
- Starch -containing products: potatoes, rice, cereals, legumes, solid varieties of pasta (but no more than twice a week).
The fixation stage is quite long. After all, if you drop, for example, weighing 7 kg, then this stage will last about 70 days. Therefore, in the third stage of the diet, days are allowed when you can make a holiday on your stomach. It can also be a visit to a festive table wherever you deny everything. However, the next day after the "holiday" should be spent on protein foods.
"Stabilization"
This is the last stage of Dr. Dukan's diet. This stage is quite simple, it has no restrictions, but only a few recommendations. You keep about 3-4 tablespoons of oatmeal bran, and also drink at least 1. 5 liters of purified water every day. Once a week you will be fasting on the day of fasting - exclusively protein food day. In all other days, there are no restrictions on food. This stage can be observed throughout life as it does not contain any restrictions and contraindications.
Special instructions
Depending on the duration of this diet, there will be no some useful tips and instructions that must be followed by all four stages.
Cease
Protecting this diet, like all the other, is not protected from an accident. If the breakdown happens for some reason, do not stand. You can continue to follow a diet without starting everything from scratch. At the same time, it is necessary:
- After the day when the breakdown happened, spend the next four days according to the first stage menu, ie consume exclusively protein foods;
- Increase the amount of water consumed 2-2 per day. Up to 5 liters;
- Leaving salt in these four days;
- Increase the time of daily walking or add physical exercise.
After these four days, you can continue the diet from the stage on which the breakdown.
Fatigue and drowsiness
Do not be afraid of excessive fatigue during the first few days of diet. Our body begins to produce ketone bodies, causing fatigue and drowsiness. It is absolutely normal and the symptoms described later will pass.
Useful substances
In this diet, like other, the body suffers from a lack of fats and vitamins. Thus, you can use vegetable oil, for example, in the second stage of diet in new vegetable salads. It is also necessary to purchase a complex of vitamins and trace elements.
Reverse
The diet is strongly contraindicated in pregnant women, women during breastfeeding, chronic diseases, kidney and liver failure, heart disease, muscular disease and joints, adolescents under the age of 16, older adults.
Benefits of Dukan's Diet
On the basis of a diet description we can draw one conclusion. The Dukan diet has many advantages.
Security
The diet menu is based on natural products, does not contain chemical components, so it is absolutely safe for the body. Moreover, the diet is not strict and not aggressive, which will not cause your body to various disorders, both the digestive and the nervous system.
Efficiency
The diet will work even if a person was already trying to lose weight in different ways, and did not see any results. Dukan diet is a guaranteed way of losing weight.
Motivation
In the first and second stages of the diet, the kilograms begin to leave very quickly, so this motivates the diet to continue at the next stage and thus records the results achieved.
Lack of restrictions
The diet has no restrictions on the amount of food, but only with its types. Also there are no restrictions on eating, you can quietly dinner when you want, or when you have the opportunity.
Diversity
The products in the diet menu allow you to cook different dishes, even difficult. Recipes may include spices, spices, starch or gelatin, sauces. This diet is suitable for even gourmets who love to eat delicious.
Simplicity
The diet menu is simple and easy to protect. You can make recipes on the dishes in the menu. No calorie calculations or long -term calculations are required.
Dukan diet recipes
As we have seen in the description of the diet stages, the diet includes a variety of foods. There are no restrictions on the number of products used. Quick diets are quite tasty ingredients allow you to prepare different recipes for many dishes, such as salads or pour. Let us give an example for some recipes that can be prepared not only on weekends but also on a festive holiday
Ear from salmon
This dish is ideal for the first stage of the diet called "attack" when the products used are limited to protein and protein. All dishes suitable for the first stage can be freely consumed at the next stage of the diet.
You will need: a piece of salmon or trout (you can bone with a steak), royal shrimp, salt, pepper. Place salmon or trout in salted boiling water and cook for about 15 minutes. After that, abundantly add grated royal shrimp and pepper, cook for another 5-7 minutes. Give the ear to cool slightly, then remove a piece of salmon or trout, separate the bone and cut the fish into the slices, throw it in the ear. It is worth preparing in the ear, nevertheless, with the bone, the broth is more fragrant.
The role of chicken
This dish is also suitable for the first stage, but it is still desirable for the second, as it contains a large number of spices and spices, which is allowed to diet from the second stage of the diet called "Cruise".
You will need: chicken fillets or breasts, milk, water, salt, spices (walnuts, chili pepper, cedara, coriander), soy sauce, garlic. The meat had to be soaked at night in brine from milk, water and salt. After that, dry, turn off roll, jacket with spices, garlic, soy sauce. Bake in the oven at 200-220 degrees for about 15-20 minutes. After that, turn off the oven and keep it completely cooled without opening the oven.
In addition to these recipes, you can also make different salads, such as fresh vegetables, chicken, seafood. The first dishes can be prepared on the basis of meat or fish and not starch vegetables - cabbage, carrots, beets, mushrooms. Second dishes can contain any low meat or fish, mushrooms, vegetables (eggplant, zucchini, etc. ). On the diet of Dukan, even baking and desserts can be prepared, for example, from low curd and milk, from the whole cereal flour.
As you can see, multiple recipes of different dishes can be prepared according to the Dukan diet menu. This energy system cannot even be called a full -fledged diet. It includes all the necessary nutritional principles that you can follow all your life!