The desire to have a slender body of many of us pushes into diets.We limit ourselves in food, remove everything harmful and warmly beloved from the diet, constantly starving, consider calories.There are many methods, but one of the most effective throughout the world is recognized as a power system developed by the doctor - Ducan's diet.This diet is aimed at losing weight without hunger and hard restrictions in food.
The basic principles of nutrition
"No" calculation of calories.The author of the diet has repeatedly argued that a decrease in the calorie content of food would not bring to good, since it is enough to exceed the daily calorie norm, how kilograms begin to return.The power system developed by the doctor provides for the burning of adipose tissue and the cessation of its accumulation.
Lack of hunger.Experiments with restrictions in the number of meals or sizes of portions of a human stomach usually take negatively.Pierre Ducan forbids to limit himself in food.
Huge selection of permissible products.You yourself choose what is from the permitted list, what dishes to cook.Even those who are used to not limiting themselves in dishes will find the menu to taste.
It is important to know:There are no restrictions in the diet: losing weight will not have to eat only chicken breast or oatmeal.There are about a hundred permitted products in Ducan's diet.
Getting rid of temptations.Before the start of the diet, you need to remove all the prohibited products from the house: sugar, pies and buns, ketchup and mayonnaise and others.It is easier to adhere to the ducan nutrition method, if you do not come across the eyes of the sophisticated harmful goodies.
Bran is required.Oat bran are mandatory for daily use by the product.They help to remove slags and food remnants from the body and give a feeling of saturation.
Stages
Pierre Ducan divided the whole way to a slender figure into four stages (phases), each of which is responsible for certain processes that occur in the body.The list of permitted products is changing and adjusted depending on the diet phase.
Stage 1. Attack
This is the most complex, but, moreover, an effective stage, during which carbohydrate food replacement with protein.It is during this period that the process of active burning of fat deposits is launched.The duration of the phase depends on the amount of kilograms that you have to get rid of.The larger the value, the longer the stage turns out.So, in order to get rid of 15 kg, it is enough to take 5 days to the attack, and if you need to clean about 30 kg, then the stage will last 10 days.It is important to note that the attack phase cannot last more than ten days, this is the most permissible time.At the stage, you can eat 72 products: this is a good choice.The dishes can be stewed, cook, steamed, stove in the oven or on the grill, fry without oil.The diet allows any number of meals and any portion size.The purpose of the phase is to launch metabolic processes.Auroles stop entering the body at this time, and it begins to spend fat stocks.
Stage 2. Cruise (alternation)
A long phase, usually occupying from 2 to 6 months.At this stage, it is necessary to alternate protein days with protein-vegetable.Alternation can be any: 1/1, 2/2, 3/3.The point is that the day (two, three or more) is protein food and exactly the same amount of day-protein-vegetable.Such alternation is necessary in order to prevent the depletion of the body due to vitamin deficiency and an excess of protein.The stage lasts until the figure of the desired weight appears on the scales.
Stage 3. Consolidation (consolidation)
On this phase, a gradual return to the usual diet occurs.The purpose of the stage is to consolidate the results achieved and not allow lost kilograms to return.The duration of the stage is calculated as follows: 1 dropped kilogram - plus 10 days to the stage.Thus, with a loss of 10 kg of phase, it will last 100 days, at 30 kg - all 300. However, unlike the cruise stage, to observe the power rules at this segment of the diet simply, since carbohydrates and harmful goodies like cakes and pastries are returned to the diet.
Stage 4. Stabilization
The last phase finally returns to the usual nutrition, however, subject to several rules:
- use of at least 2 liters of water per day;
- long walks in the fresh air;
- good physical activity (regular sports, fitness training or just morning exercises);
- Regular fasting days;
- Daily use of 3 tbsp.l.oat bran.
Allowed products
As mentioned above, each stage of the diet corresponds to their lists of permissible products.Below we will list the main points.
Meat.You can eat turkey, chicken, rabbit, beef, veal, ham and offal.It is forbidden to use a goose and a duck.From the stage of consolidation, low -fat pork, lamb, bacon can be introduced into the diet.
Fish and seafood.You can eat fish: both river and sea.The same goes for seafood - there are no restrictions.Smoked fish, crab sticks are allowed only in small quantities.Canned can be chosen only natural and without oil.In oil - it is impossible.
Dairy and dairy products.Milk can be low -fat (up to 1.5 %), yogurts, kefirs, fermented baked milk, cottage cheese are allowed.It is important that the products do not contain additives and sugar.
Vegetables.Allowed from the second stage.The list of permissible vegetables is very large, it includes cucumbers, tomatoes, cabbage, carrots, beets, zucchini, sheet salads (all types), spinach, celery, radishes, turnips, pumpkin and much more.Legumes, potatoes, corn, avocados, battery are prohibited.However, from the stage of consolidation, they can also be inserted into the diet.
Fruits.Bananas, cherries, cherries, grapes, dried fruits are prohibited.Everything else is allowed.
Eggs.You can and should be consumed, but preferably protein.Yellow consumption must be reduced.
Bread.Allowed from the third phase.You can eat whole grain, wheat-rzhana.
Drinks.Drinking tea (green, black, herbal), coffee or chicory, clean water, mineral water is allowed.
Other products.At all stages, it is permissible to add onions, garlic, tomato paste, basil, fresh and dried greens, soy sauce.In the alternation phase, the list is expanded by mushrooms and vegetable oil.From the stage of consolidation, you can eat cheese, salads with mayonnaise, desserts (cakes, cakes and so on).
Pierre Dukan claims that after his diet, weight can only return to lazy people who do not want to observe simple diet rules.The effectiveness of the method has been tested by many, but it is also important to remember that this method of losing weight also has contraindications, so before deciding to reset kilograms, you should make sure that the diet will not harm the body.But you always need to follow your diet.Food should give energy to the body.