The man after the beasts increased the muscles.Then he ate meat in rich proteins and bad fats.After all, wild animals are hard to grease in the struggle of life.And women collected herbs and roots and vegetables.There were women who created up to 60 % of a cave diet.At the same time, fruit time was very short in the lives of people, for example August-September.It was a month for carbohydrate load.But then they began to produce pancreatic insulin, which quickly turned carbohydrates from fruits into fat deposits needed for a "high quality" winter.At the same time, man was constantly hungry.But when a primitive man became more civilized, he began to cook from the fruits and preserve it.And so make the "greasy" reserves for yourself.
Principles and features of Ducan's diet
Ducan's diet is designed for several months, depending on the initial weight.
- You can consume any amount of food at any time, the most important thing is to follow the following rules:
- Any fatty meat is excluded from the diet, only one chicken or turkey remains;Whatever fish allowed - grill, steamed, cooked.And the fruits of every seafood.
- Any low powerful dairy product and sweet yoghurts with natural flavors (vanilla, coconut, etc.) are allowed.
- Sugar is forbidden, at least salt.But sugar substitutes, natural spices, sauce (mustard, soy, etc.) are allowed.
- A few days later, it is allowed to introduce unlimited number of vegetables into the diet, both in cheese and in cooked steam form (except for starch - potatoes, beans, rice).
- Be sure to have a spoonful of oatmeal daily.
There are many alternating phases in the diet - only meat and vegetables and meat.The duration of the phase depends on the weight (each other day, three -three, five and five, etc. - see the details below).
At least one and a half liters of water are mandatory daily.And the load is also needed, at least 20-30 minutes a day.
But you have to go with cakes
Dyukan's diet: Benefits
- The fast loss of the first kilogram increases motivation.The ability to get rid of excessive weight, even if it is far from the first diet, and the body has already created a constant reaction to various experiments.
- Quite delicate and more -less diverse nutrition in the second or fourth stage.Natural products.
- There is no restriction in the amount of food and at the time of intake, calculation of calories and hard restrictions.
Ducan Diet: Disadvantages
- There are many contraindications like all carbohydrate diets: kidney disease, liver, metabolic disorders, gout, pregnancy and breastfeeding up to 18 years.
- Excess protein, so the ketone bodies are produced, suppressing appetite and fatigue, causing an unpleasant odor from the mouth and body.
- An outstanding lack of trace elements and vitamins, which causes problems not only with appearance but also with the nervous, cardiovascular and digestive system.
- Fat deficiency that leads to problems with gallbladder, constipation, etc. can cause hormonal balance.
- It is often simply unbearable for mental workers because carbohydrates in our brains are simply vital!
Like all diets, it has advantages and disadvantages.
Stages of Dukan's diet: What to eat
Despite all contraindications, Ducan's diet has many fans.And many praise him for not boring.The fact is that a nutritionist has built several phases, the first of which - the strictest - allows you to lose a lot of extra pounds at a time.And the other two become softer and more varied in nutrition.
Otherwise
Ducan's diet can cause overtime!
Excess proteins and fats of nutrition lead to gastric intestinal tract overloads.And the body does not forgive such "distortions" in nutrition.At the time you need to work mentally or physically fruity, you have to digest the "excess" with double assigned power.
10 additional mistakes we make in the nutrition
First phase - attack
Fat cell attack.Depending on the starting weight, it lasts for 3-7 days.At most - 10. You can only consume protein products: meat, fish, eggs and low greasy dairy products.And at any time of the day.But don't forget to drink at least one and a half liters of water daily.
Ducan himself sees this phase stimulating.
What is recommended:
- Chicken and turkey, ham and liver (beef and chicken) are allowed;
- Any fish cooked, grill or steamed, and any seafood.
- Low greasy natural yoghurts;
- One and a half tablespoons of oat bran every day.
What is allowed:
- You know up to two eggs a day.If you have increased cholesterol, eat up to 3-4 egg yolks.Protein - without restrictions.
- The yoghurts are spiced with coconut, vanilla or lemon - two daily.
- During cooking, you can use sugar substitutes, vinegar, spices, spices, garlic, onions, bars, lemon juice, mustard.
What to exclude:
Sugar is forbidden and salt can be consumed in small amounts.
The second stage - "Cruise"
Depending on the source data, it takes one to one month.
The phase consists of alternating "protein" days, with days where it contains unlimited amounts of vegetables that complement meat, fish, poultry and low fatty dairy products in the diet.And don't forget one and a half liters of water!
Allowed:
Raw, cooked or foil artichoke, asparagus, eggplant, broccoli, any other cabbage, celery, chicory, zucchini, cucumber, beans, onions, onions, mushrooms, pumpkin, meadow, sorrel, soybean, spinach, tomatoes and translators.
Forbidden:
Vegetables containing many starch - potatoes, rice, cereals, peas, beans, lens and avocado.
Rules for the second stage:
One -five days alternating with pure protein one or five days when they add vegetables to protein food:
- If you want to throw less than 10 kg, you recommend alternatives to 1/1 (1 day of clean proteins, then 1 day protein+vegetables), but all 3/3, up to 5/5.
- If you want to restore up to 10-20 kg, it is recommended for 3/3 alternative.
- If you want to restore up to 20-30 kg, it is recommended for 5/5 alternative.
- Consumption of oatmeal increases to two spoons a day.
- The daily walks increase to 30 minutes.
The alternation schema can be changed at any time.
Approximate menu for the second stage:
Morning:Coffee or tea, two small, low greasy yogurt (or 225 g lean curd), a piece of lean turkey (or chicken, slender ham or a boiled egg).
Lunch:A small, low greasy yogurt or 115 g lean cottage cheese.
Dinner:Steamed mushrooms (without oil), tuna, tea or coffee with low greasy cream.
Afternoon snack:Oatmeal -pancake with a piece of slender ham, chicken or salmon.
Dinner:Zucchini soup, beef kebab, egg white dessert.
Third Stage - Consolidation
Its duration depends on how many kilograms it lost.All lost for kilograms - 10 days.He looked at 10 kg, which means that he would consolidate success for another three months.
At this stage you can eat the following products:
Products of 1 grade and 2 stages of vegetables;
You can afford the fruits - a portion (except banana, cherries, grapes) daily;
2 pieces of bread a day;
40 g mature cheese;
2 parts from starch products per week (for example: potatoes, pasta, rice, mais, beans, peas).
One -twice a week can afford a "holiday" - eat everything you want!But not more than twice a week and not one after another.
Pure protein day- Mandatory once a week (we return to Section 1).
Fourth phase - stabilization
In fact, at this stage, he returns to the usual nutrition.However, observing two important principles:
One day of the week must be the "day of pure protein", that is, a mere protein day;
Three tablespoons of oat bran in one day - now you must always exist.
Pierre Dukan advises you to take into account these recommendations throughout your life.
The slender body will be the best reward!
Otherwise
Open the doors of happiness to lose weight
According to Ducan, happiness has only ten doors.He wrote a separate book about it.
- The first door is the food.This is one of the most important foundations of life - if you do not eat, it will die.And will enjoy the food.
- The second door is sex.Sex is not only a physical principle but also love as emotion.
- The third door is power.The greater the influence, the greater the release of serotonin - the hormone of happiness.
- The fourth door is your cozy home,Where it is good to come back is an important point of happy life.
- The fifth door- Physiology, everything is related to our bodies, including sports.
- Sixth- Nature and all that gives, that is, clean air, the green of the foliage, the smell of the earth ...
- Seventh- Joining their social group, whether it is a group of interests or work.
- Eighth- Everything related to the game is fun.
These eight doors have both humans and animals.But the two remaining doors are only for people.
- The ninth gates- Everything is sacred, religion, and not just.
- And the tenth- Beauty.Only we can admire and enjoy beauty.
If all the ten doors are open, you are happy, you will get serotonin.But if one of them was closed, he felt his absence.And he begins to eat and wide, the first, the closest door.