Ducanska diet is considered to be one of the most efficient and most popular weight growing techniques. Diet is based on protein products. There are no restrictions on parts, the range of permitted products is quite wide. Diet is calculated for a long time, which determines the individual characteristics and objectives of each person. Adistose printing is losing it, the muscle has been preserved. In the absence of contraindications, such a nutrition has the effect of healing.
The essence of the Ducan's diet
The essence of Dukan nutrition is the use of proteins and low products for a long time. Carbohydrates are a source of energy, but when they are consumed in excessive quantities, they are converted into greasy tissue. Their exclusion from the diet contributes to the fact that in order to obtain energy, the body begins to use existing greasy reserves, therefore losing weight. At the same time, protein food that can be consumed on this electricity system, serves as building material for muscle tissue. Therefore, in addition to losing weight, weight loss receives a toned body.
Proteins - The hamper products are well saturated, so the weight loss does not feel physiological hunger. In addition, their digestion is a very energy process of comprising, so the lack of calories is guaranteed. The only thing you need to wear is food addiction and unhealthy habits. The main positive characteristic of Ducan's diet is that it is designed for a long time, which consists of four phases. The first three are designed for the loss of extra pounds, fourth - to hold this weight. So, with the help of this technique you can stay slim for a living.
Excess calculator calculator
To determine the number of additional pounds, several personal data need to be considered:
- Age - every decade, metabolism is significantly slow, this is the features of each person.
- Sexually, in men, metabolism is much faster due to the difference in hormone systems.
- Home weight.
- Human growth in meters.
- Physical activity.
Using these parameters, the body mass index according to formula is calculated: Divide the starting weight at the height of the square in the square. Further specified:
- Perfect weight and its difference with current;
- Duration of each diet period.
In various places dedicated to losing weight and a healthy lifestyle, you can calculate these data online. It is recommended that the athletes with increased muscle mass address this issue for experts for individual counting.
General rules for all phases
Rules mandatory for efficient weight loss sound like this:
- Complete exclusion of oil, fat of any origin, mayonnaise and other sauces with shelves.
- Methods of thermal impact on products during cooking savings: You can cook, stove, mate, grill, on antisting coating.
- The main rechargement of salad and herbal dishes is lemon juice.
- The day-to-day use of OAT Bran is required. In addition to the fact that they serve as an excellent energy source and replacement for flour, they clean and the hose toxins and normalize digestion. You can use them in a clean form or as part of any dishwasher and baking.
- The digestion of the squirrel is a hard process for the gastrointestinal tract organs. It can be facilitated by daily use of simple clean water in the amount of at least two liters. This will be a good prevention of closing that can occur with such a diet.
- It is important - a long-building for long walks should be taken over. Perfect - at least half an hour. Pietr Ducan insists on leaving elevators and stairs to prefer climbing steps.
- Rejection of sugar and products containing it, alcohol, sweet fruits and potatoes.
The rules are easy to read, but according to reviews it is difficult to implement. Still, you can get used to them, the main thing is properly adjusted and withstanding the first few weeks.
Attack - the description of the first stage of the diet
At this stage that lasts from three days you can only eat protein products. This will serve as a wonderful tripping body. To digest such food, you need to spend a lot of effort, so metabolism starts working hard. It is important to not forget about drinking water, which is considered a catalyst for metabolism. The list of products allowed for consumption has 72 points, main ones:
- Lenten Types of Mesa: Veal, beef, OFFAL, Chicken.
- Chicken eggs and quail.
- All kinds of fish, all kinds of seafood.
- Sour -Milk products with minimal fat content, low -fat cottage.
- Low -Fat Cheeses: Brynza, Tofu.
This phase is the hardest, but if you arrive through it, weight loss is very likely to be successful. During this period, three kilograms are lost on average.
The second phase is an alternation
This phase of weight loss according to the zucan system is also called "cruise". The 72 protein object diet is charging with 28 types of vegetables. The main one of them:
- Green vegetables: cucumbers, cabbage, zucchini, greenery.
- Tomato.
The positive moment of this period is the ability to make a menu based on personal group of flavors:
- Combine proteins and vegetables as part of one dish or meal.
- There is alternating meals made of vegetables and protein in one day.
- Arrange the unloading of mono-days on any of the permitted products.
Prerequisite is a change of protein and vegetables in 10-3 times in 10 days.
The loss of one kilogram is per week considered ideal at this stage.
Bowling
During the "CRUISE" period, the weight of the weight may appear or thus-werecolated plateau - when the diet is strictly noticed, and pounds do not disappear. There are several reasons for that:
- Critical days in women.
- Swelling due to a small amount of water used and large salt.
- Adaptive reaction of the body.
Troubleshooting solutions:
- Wait until the end of your period and observe the weight.
- Increase the number of day pure water.
- Try to reduce the amount of salt.
- Arrange for the unloading of protein or vegetable days.
In any case, it is important that you do not distract and continue eating as part of the General Rules of Diet and the list of permissible products.
The third phase is consolidation
The "consolidation" phase "or the consolidation of the results provides for a gradual return in the menu that was before the diet. 100 grams of such products were introduced in the living menu:
- Groups - rice, buckwheat, oatmeal.
- Bread is desirable to rye or all over.
- Macaroni - most optimal than all - from heavy wheat varieties.
- Potatoes - in small amounts of cooked, baked but not fried.
- Herbal oils - linen, olives, grape seeds, Amaranth.
- Fruits - except sweet: bananas, dates, grapes.
- Sweets are preferred: natural marshmallows or marmalade, bitter chocolate, fruits want, jelly, various candy or rods from dried fruits. Be sure - daily 3 teaspoons of honey.
- Every day - 3 tablespoons of oatmeal in the composition of various dishes or not. In the second case, it is most optimal to eat half an hour before eating, washed with ordinary water.
To determine the individual number of days in the consolidation phase, you need to multiply the number of weight lost by 10. Be sure to arrange the protein day once a week. At this stage, it is possible to lose about 3-4 kilograms per month.
Fourth - Weight stabilization
The fourth and final phase of Ducan's diet is essentially a way of life that will not get weight by observing several simple rules:
- Using oatmeals in the amount of 3 tbsp every day.
- Daily moderate physical action - walking walk, walking per steps, rejection of the elevator, if possible - any feasible training.
- Every 7 days - a day of protein for the post.
The basis of the diet is still a little caloric vegetable and protein products, everything else is used in moderation.
Which products can be consumed
The list of products allowed on the Dioca Ducana consists of 100 positions, 72 of which can be consumed in unlimited quantities:
- Malpon Mesa: Beef (cutting meat, tongue, piston, kidneys, liver, hull, rostbiva), basement, rabbit, fat free.
- Bird: any parts of Turkey, chicken, pigeons, quail, blankets.
- Fish: Fresh and ice cream: Paltus, Flounder, salmon, salmon, finish, sea perch, views, sardines, mackerel, cod, hek.
- All seashores, including crabs.
- Sir tofu.
- Oat Bran.
- Chicken eggs and quail.
- Milk and fermented milk with low products: cheeses, cottage, kefir, yogurt, milk.
- Lapha from the plant Konnyaku - Shiretaki.
- Green, young bow, lemon juice.
From the second stage of the diet, 28 more items are allowed to use:
- Cabbage: white, broccoli, brussels, sea, color.
- Pods: peas, asparagus, patch beans.
- Pumpkin vegetables: pumpkins, zucchini, cucumber.
- Nightly sour: potatoes, eggplant, tomato.
- Green, spinach, radishes.
Starting from the third phase in moderate quantities, they are allowed:
- Oils: olive, amaranta, salty, linen, rapese. Starting from 5 grams a day from the second phase to 30 from the fourth.
- Gerja bobice - up to 2 teaspoons.
- LANS AND CHIA SEPS - From the alternation phase, one tablespoon a day.
- Rabs of sticks.
- Paste Tomato.
- Bread, pasta.
- Ugly fruit.
The list of allowed products for each diet phase is constantly expanding. On the shelves in stores, you can already find confectionery products in Ducan.
Which products cannot be consumed
In order for the diet to bring the desired result, it is necessary to exclude numerous food products. But unlike many weight loss systems, experts in this method of weight loss take into account the characteristics of human psychology. If there is a strong desire to eat sweets, it is allowed to use a little bitter chocolate at once to avoid a failure in the future.
Prohibited products in the attack phase:
- Confectionery products.
- Bakery products.
- Groups.
- Punds.
- Potatoes.
- All kinds of nuts and seeds.
- Sugar, salt.
- Store sauces.
- Pasta.
- Fat and melted cheeses.
- Any oils including butter.
- Sausage products.
- Oily meat pork and poultry.
Prohibited products in the "Cruise" phase are the list of the same as "attack", except for the permitted vegetables and fruits.
Forbidden products in the "Consolidation" phase- Same, but cereals, pasta, bread, bread and some sweets (candies, bitter chocolate) are allowed in small amounts.
In the consolidation phase, you can eat in the moderation of all products, but it is recommended to observe a healthy balanced diet. Allows you to refuse a white flour product, sugar, stored sauce, sausage.
Approximate to me for each day
We offer an approximate version of the daily diet for each phase:
"Attack":
Breakfast- Low -fat Cottage with an oatman.
Dinner- Cooked beef, 2 eggs.
Afternoon snack- Kefir.
Dinner- Seafood cocktail.
"Cruise":
Breakfast:Chicken egg omelet and milk 0% fat.
Dinner:Steam cooked chicken with broccoli.
Afternoon snacks:Green apple, yogurt.
Dinner:Baked fish, cabbage and cucumber salad.
"Consolidation":
Breakfast:Cooked eggs, cottage, orange.
Dinner:Small pugs buckwheat, vegetable stew, roast turkey meat.
Afternoon snacks:Kefir.
Dinner:Fish and vegetable soup.
The list of allowed products allows you to experiment and eat various.
Ducan diet recipes by phases
For the first phase
Cheese casserole for breakfast.You will need: a briquette with low cottages, 3 high chicken eggs, 3 tablespoons of the oatband, half a glass of kefir, natural suharoose to taste.
Preparation: Pour the cutter with a kefir for 10 minutes, then mix them with other components, bake in the oven for 20-25 minutes.
At this stage, you can use with a tutel on the ducan, in the next - with dietary duties (sugar-free), with honey, fruit.
Nutella on Ducan.You will need: fat-fat-200 milliliters, milk fat milk-4 tablespoons, teaspoon of necrotor per taste, from 2. To the fourth stage you can honey.
For the second phase
Lunchcase. You will need: Low -FAT Kefir, 100 grams of cooked chicken breasts or turkey meat, 2 chicken eggs, a large bunch of greenery, cucumber.
Preparation: Cut all solid ingredients with small cubes, add to Kefir. Salt, pepper and heavy beds in fine chopped herbs.
Contraindications
The power system developed by Pierre Dukan is not suitable for everything. This must be taken into account before you comply. In this way, it is strictly forbidden forbidden:
- People suffering from high pressure.
- In the presence of any kidney diseases.
- In such liver diseases: cholecystitis or gallstone disease.
- With ulces of stomach or duodenal.
- Children and adolescents.
- At the stage of planning pregnancy, during it, during breastfeeding.
- It is undesirable to observe Ducan's diet in diabetes, any various allergies, diseases of digestive bodies.
What results can I achieve?
Weight is the fastest lost during the "attack". During the day of the diet, which is characteristic of this period, you can fall to 6 kilograms, depending on the initial parameters. During the "cruise", 1 kilogram per week is considered an average indicator. Given possible weight coverings and individual characteristics, this indicator can fluctuate within 300-400 grams. During the "consolidation", a neglected weight loss mechanism continues to work every month you can lose up to three kilograms. The purpose of the "Stabilization" deadline is the maintenance of the results.