For most people in this country or countries, being overweight is a big problem. For some people, the struggle with it lasts a lifetime, someone "floats" back and forth, losing and adding more pounds, but some still reach their ideal weight and stick with all their efforts all the time.
And for those who are tired of seeing scale arrows and sigh in despair, unable to cope with the layer of fat in the abdomen and cellulite in the thighs, there is universal safety and this is Pierre Ducan’s diet. Have you ever heard of it? Yes, maybe this is all, because it is popular in Europe, but the CIS countries do not know at all about it or have very little information. This diet is a safety from boring rice, buckwheat, kefir and other mono diets, which provide imaginative weight loss. The diet is varied, perfect for those who like to eat well, without being lazy to cook their own food.
The motto of the diet is "Eat as much as you want! "
Flirting, isn't it? It turns out that food will not be the enemy, but a helper in the fight against calories and fat, and this is important.
A few words about the author of the diet, you need to know the savior of the world from the extra pounds? !
Pierre Dukan is a well -known French nutritionist, a doctor who has been actively studying the product and its effects on the body for 30 years. Pursuing concepts such as eating behavior, she was able to uncover the secrets of ideal weight loss, as well as ways to achieve it.
Pierre Ducan is the author of 19 books, which are the result of his many years of experience and practice, but most importantly his best-selling miracle "I Don’t Know How to Lose Weight", released in 2011, but already actively read by all his fans whowant to lose weight without endangering health and forever! The book has been translated into several languages and sold in more than ten countries around the world.
Dr. DietDucan is based on the intake of protein foods, which are easily absorbed by the body and help to lose weight. At the same time, the body is cleansed, all toxins and toxins are removed, metabolism is very good. The main products of the diet are meat, fish, vegetables and, most importantly, bran. The most interesting and convincing is the duration of the diet, depending on the number of kilograms of excess weight, the time it takes for them to come out and the characteristics of your body.
Before the Ducan diet is started, it is necessary to know your optimal weight, which you should strive for. This can be done by using services that are easily available on the Internet. You will be able to enter all the necessary parameters (current weight, desired weight, weight loss attempt, height, pregnancy, etc. ) and get a figure for your ideal weight. As you can see, everything is individual. In addition, you will receive a "ruler" who will help you follow the diet in stages: each stage will be calculated according to the duration and weight loss, which will greatly facilitate you to control the duration of weight loss.
So let’s move on to the point where the Ducan diet is divided. There are 4 of them. More about each.
Level number 1 is called "Attack"
Based on the name, one can understand that we will strike extra pounds, provoking their rapid and significant loss. This is the shortest and most progressive period in Dr. diet. Ducan. The period is calculated as follows:
- If an extra 5 kg or less - "Attack" will last several days.
- Any extra 5-10 pounds? Then we will strike kilograms for 3-5 days.
- If more than 10 kg is extra, then the level is delayed for 5-7 days, well, a maximum of 10
During this period, you can eat only protein: meat, fish, low -fat dairy products and eggs. So far, weight up to 6 kg can be done without much effort.
Now more on the products that will reduce our weight.
You can eat:
- Any lean meat: veal, rabbit, beef, horse meat (all meat, except entrecote and fileshki), rabbit. Pigs and sheep are taboo! Prepared without a gram of oil.
- Liver, kidneys, lungs - beef, beef, offal, and even the tip of the tongue of beef.
- Any birds other than ducks and geese must be skinless.
- Skinless ham with a fat content of 2 to 4 percent.
- Any fish, regardless of cooking method.
- Seafood.
- Eggs, but no more than 2 egg yolks, the whites are unlimited. If you have high cholesterol levels, reduce your egg yolk intake to 3-4 weeks.
- Low fat dairy products. You can also milk powder 0% fat, but no more than 3 tbsp. l. in a day.
All this should be cooked without adding oils and fats, you can eat whenever you want, as much as you like, calorie counting does not happen.
Some foods should be eaten in moderation:
- coffee and tea;
- vinegar and soy sauce;
- any vegetables, cumin seeds, a maximum of one and a half onions a day and other spices;
- gelatin, baking powder, yeast, and gelatin;
- a pair of gherkins, may be used as a seasoning;
- lemon juice for dressing;
- salt and mustard - very little, otherwise excess water will not leave the body;
- zero -calorie sugar substitutes (not fructose, glucose and sorbitol);
- diet drinks;
- you can eat 8 crabs;
- mono oil can be used as paraffin oil (1 tbsp. ), because it is not high in calories, it envelops the intestines, makes it possible to normalize its work, and stool improves. Do not use for frying, do not heat, suitable - dress for salads.
In any case, it is important:
- Eat 1. 5 tbsp. l. oat bran a day.
- Light gymnastics and 20 minutes of walking daily.
- Drink 2 liters of water (amount of tea, coffee).
If there is a bad taste in the mouth, do not worry about the bad smell, this is an acceptable phenomenon and shows that you are on the right track. You can move on to the second level.
Level 2 - Alternative or Cruise
This level lasts until the scale arrow shows you the desired optimal figure. The peculiarity of this time is that protein days alternate with protein-vegetable days.
The Pierre Ducan diet offers to choose substitution freely - 1/1, 2/2 or 5/5. For people who are overweight, it is recommended to adhere to the scheme 5/5, for those with a small advantage, 1/1 is optimal, so it will be easier for the body and you.
List of prohibited vegetables (starchy and not only):
Avocados, all legumes, non -green beans, peas, corn, potatoes, lentils, olives and olives, and all kinds of cereals and pasta. Artichokes have not been identified in any product group, so their use should be minimized.
All other vegetables can be, only carrots and beets can be eaten in small amounts, because they contain sugar. For a change, you can include 1 tablespoon in the diet. l. tomato paste (tomato sauce), as well as 0% yogurt with fruit.
For cooking, you can use all the products from the level of "Attack", which should be eaten there in moderation.
The innovations are as follows:
- Bran now we eat 2 tbsp. l. in a day.
- If necessary, then an Art. l. wheat bran will help constipation.
- Dairy foods should not exceed 1 kg, control this.
- Water is equal to 2 liters.
- And now you have to walk at least half an hour.
Thanks to the replacement of protein with vegetables, you will allow you to normalize metabolism, water will leave the body, remove toxins, poisons, fats and salts. Once you see that the arrow on the scales has become a valued figure, You should proceed to the level called "Combination".
Level 3 - "Consolidation" or "Weight Control"
This phase will help you consolidate the results obtained and will last based on the kg lost. That is, if you lose 5 kg in the second stage, then the Consolidation will last 50 days, 10 kg - 100 days, and so on. It turns out that one kilogram lost 10 days in the 3rd stage.
Having gone through the previous two levels, do you want variety and something new? Are equally! You can now buy 40 grams of hard cheese that does not contain more than 40% fat in dry matter. The lower the% of fat, the more cheese you can eat.
You can also have a few slices of rye bread, a unit of fruit (except bananas, cherries, cherries and grapes), and a few slices of watermelon or watermelon.
As for meat, now you can eat fried pork, smoked meat and lamb in any quantity.
And a few more bonuses: now you can use a portion of starchy vegetables once a week, as well as arrange a "stomach feast", which allows you to eat the first, second desserts and desserts (alcoholic drink - a glass of wine with cheese). But all this must be eaten in one session, for breakfast or lunch.
Now we are going to divide the whole stage in half. For example, you must stick to a merger for 80 days. The first part - 40 days: you can enjoy one serving of essence and one "feast" per week, but the next 40 days you can eat and eat essence several times a week.
What do we mean by starch? The following is a list and amount allowed to be consumed:
- Pasta. They can be eaten at about 220 gr. dress with a natural tomato paste with onions, or crush with a bit of Parmesan cheese.
- Whole wheat, as well as turmeric and wheat bulgur and allowed in the amount of 200 gr.
- Lentils. It weighs 200-220 grams, helps stabilize weight due to slow carbohydrate content.
- Beans, peas and beans are very nutritious, and you can have them too.
- Rice and potatoes are very rarely eaten, each in small portions of 125 grams (potatoes must be uniform). Wheat rice can be eaten in the amount of 220 grams.
What not to do:
- arrange two feasts in a row
- need supplements - have a sense of proportion
Choose yourself one day a week, for example, protein that is not much loaded, so that all the excess calories can be easily lost and let today always be the same, for example - Thursday.
Bran should now be eaten up to 2. 5 tbsp. l. a day and walk at least 25 minutes a day.
Level 4 - "Stabilization"
Well, now we come to the final stage called "Stabilization".
These have some rules, adhere to which you will not gain weight for the rest of your life, the main one is just adhere to them.
- Eat as before, but control the amount of food. Better protein and vegetables, don’t overdo it with fruits, cheese, bread and starchy foods.
- Stay faithful to one day of protein fasting and the weight will not return.
- Water not less than 2 liters.
- Take a daily walk for at least 20 minutes.
- Walk more, forget elevators, escalators, and if possible, get off the minibus to the bus stop sooner / later and walk to home / work. Check it works!
- Bran you need to eat 3 tbsp. l. day and every day.
Ducan Diet Recipe
There are many recipes on the network for adherents of the Ducan diet, and so that you do not consider it boring and monotonous, try to cook a few dishes.
Egg salad
We took two boiled eggs, chives, low -calorie sour cream (kefir) and spices.
Cooking is very simple: we cut the eggs into cubes, add finely chopped onions and seasoning a tablespoon of sour cream, salt and voila, a fragrant egg salad is ready.
Zucchini pancakes with salmon
We took a pound of zucchini and rubbed it on a coarse grater, letting the juices drain. Meanwhile, take 3 eggs, a few tablespoons of cornstarch and one striped pepper, mix it all together, add the chopped salmon, and season with salt.
Mix this homogeneous mass with the zucchini and make pancakes in a Teflon pan without oil. Done!
Bread three minutes
It needs to:
- 2 tablespoons. oat bran and 1 tablespoon wheat;
- a number of eggs;
- cornstarch 3–4 tbsp. l. ;
- 2 tablespoons. kefir;
- canned soft cottage cheese 0-1% fat;
- 1 sachet of baking powder.
Add a little salt to the starch and bran, add the baking powder and mix well. In another vessel, combine kefir, eggs and curd. We combine everything, mix and put in shape. Bake in the oven for 20-30 minutes.
It goes well with slightly salted salmon and cucumbers.
Hake is baked in foil
We take the hake fillet, marinate in lemon juice, add salt, fish spices, various ingredients, wrap in foil and bake in the oven for 10-15 minutes.
Reviews on the Ducan diet are very good, many women at a respectable age have achieved amazing results, losing up to 50! kilograms and took the form of a young girl. Among men, reviews on the Ducan diet are also good, everyone who strives to gain the ideal weight gets the desired result, and without experiencing psychological discomfort.
Consider the main disadvantages and advantages of Dr. diet. Ducan
Lack of
- in the early days, there may be an increase in fatigue, this is due to the appearance of ketone bodies in the body, which reduces appetite;
- vitamin deficiency, compensating this with vitamin tablet complexes;
- there is still a lack of fat, so sometimes you can add a little vegetable oil;
- Ducan food may not be appealing to people who are lazy to cook;
- not suitable for people with persistent intolerance to certain foods, people with allergies and people with stomach ailments.
benefit
- naturally, the most useful products are used;
- one hundred percent yield, even with the body's resistance to diet;
- excellent motivation at the level of "Attack", weight is quickly lost;
- delicious and healthy;
- you can always eat a lot;
- the diet is very easy to follow, whether you are at home, working in the office or at a resort.
Try Pierre Ducan’s magical diet and value its effectiveness!