Of all the famous power systems, Dukan's diet is perhaps one of the most compelling diets.
On the one hand, the popularity of this diet is a result of good marketing and advertising."Five million French people can't be wrong!" - Slogans said in the doctor's book.On the other hand, Dr. Dukan’s diet is indeed worthy of attention due to the efficient and genuine care of the patients.
Especially the long-term outcome of bribery and the stability of weight achieved due to dietary compliance.
Dyukan's diet.Stage 1 - Offensive
Dukan's diet always starts at this stage, regardless of the extra duration and quantity.Dr. Dukan himself calls this the pure protein stage.
One feature of the “attack” phase is the use of protein products from the list.At this stage, only low-fat meat, poultry, fish, eggs, low-fat dairy products and other products can be consumed.All of these products can be sprinkled with spices and spices in large quantities, using lemon juice, onions, asparagus, vinegar, coriander seeds, garlic, parsley, aromatic herbs, mustard sauce.You can only salt in the minimum amount.If you are prone to edema, it is best to give up salt altogether.
The first phase of the Dukan diet usually lasts from 2 to 7 days.In extreme cases, up to 10 days.
Another important feature of the “attack” phase is that any quantity of products can be consumed at will.That is to say, there is no limit on the quantity of food and the frequency of food.You can literally eat “to the junkyard”.
Product list of stage "attack"
- Low Fat: Beef, Veal, Rider.(Pork and lamb are prohibited).
- Insects: beef liver, calf liver, poultry liver, tongue.
- Fish: Fat breeds with blue skin (sardines, mackerel, tuna, salmon), white low-fat fish (HEK, COD, KEFAL, KEFAL, KEFAL, PIKE PERCH, TROUT, PRAITER, CRUCIAN CARP, SOM, SOM, SOM, HUTLKA, HUTLKA, MERCLANG, etc.), smoked fish (not higher than 10%), not high, no refueling, crab crab rods crab rofs crab rods crab rods crab rods crab rods crab rods crab rods crab rods crab rods crab rods crab rods crab.
- Seafood: shrimp, crab, crayfish, lobster, lobster, oyster, mussels, sea scallops, etc.
- Poultry and rabbits: various poultry, except ducks and geese (due to oily skin), chicken (especially white meat), turkey, quail, guinea pig, pigeon, pigeon, pheasant, pheasant, partridges, rabbits, rabbits.
- With the help of war: any sausage and ham content is less than 4% (Chicken, Türkiye).
- Egg: Any.Avoid using large amounts of egg yolks (no more than 2 per day).If your blood cholesterol content increases, it is recommended to use no more than 3-4 egg yolks per week.There is no limit on egg protein.
- Dairy products with low (0%) fat content: yogurt, cheese, milk, cheese.Acceptable artificial sweeteners (yogurt) focus dairy products and products are acceptable.
Please note that Dr. Dukan does not refer to protein products.
Methods of cooking products in the "attack" stage
Fry, without fat or oil, bake in the oven, fry on the heat, cook, bake in foil, steam.
Daily menu
The daily menu every day during the "attack" phase allows you to avoid difficulties in the beginning when it's hard to understand what it is, what it is and which product can be mixed.It offers breakfast, lunch and afternoon snacks, with standards and the same standards every day.This will prevent you from setting up your head with various recipes.
breakfast
- 100-200 grams of coffee or tea.Yogurt or skim cheese;
- 1 slice of turkey, chicken, ham or boiled egg; or Bran's tortilla (see below).
Lunch (if you want to eat for 10-11 hours)
- 100-200 grams.Yogurt or 100g.cottage cheese
Afternoon snacks (16 o'clock if you want to have a meal)
- 100-200 grams.Yogurt or 1-2 pieces of turkey, chicken
It is recommended that lunch and dinner make different and very diverse.
Use bran
Sharbi can be added to drinks and yogurt.You can make cakes from them based on special recipes.
- Mix 1.5 tablespoons of bran with 1.5 tablespoons of liquid curd (can be with yogurt) in a small bowl.
- Add one egg or whole egg protein.Combine everything thoroughly.
- Place the final mass on a teflon pan and fry with a drop of vegetable oil and grease on both sides for 2-3 minutes.
Such cakes can be stored in the refrigerator (in plastic bags).It is perfect for snacks and can prepare sandwiches for hairtail, meat and more.
If you add a slightly artificial sweetener to the dough, you can sweeten the cake.
The duration of the stage "attack"
If you need to lose less than 6 to 10 kg, 3 days are considered the best duration.
If you need to reduce less than 5 kg, 1 day is enough.
If you need to get rid of over 10 kg, the first phase of the diet should last at least 4-7 days.Sometimes, if the extra weight exceeds 20, it is extended by 10 days.
Stage 2-Alternate
At this stage of the diet, it can use a variety of vegetables.But this is done according to a special plan.
Plan 5/5
For five days, you only eat protein products from the attack stage.The next five days - add the same product and add the allowed vegetables.
Plan 1/1
One day, you need to eat only protein products during the attack phase.The next day is the protein product and add the allowed vegetables.
Dr. Dukan believes that the 1/1 plan is much more comfortable for patients.
Make sure to include 2 tablespoons of oat bran during protein, protein and vegetable periods.
Allowed and prohibited vegetables
Allow them: tomatoes, radish, cucumber, spinach, asparagus, onion, asparagus, asparagus, cabbage, mushrooms, celery, dill, leaf salad, leaf salad, clay, clay, zucchini, eggplant, pepper, pepper.and beets and carrots (limited quantity).
You should not use: potatoes, rice, corn, peas, beans, lentils, beans, avocados, artichokes, goats found.
Stage 3 - Fix
This phase of the Dukan diet begins when you have reached the weight you need.Here, a dangerous trap is waiting for you.The results must be stable.Under no circumstances should you return to your old food habits!Within a few days, this will result in a loss of a set of kilograms so difficult.Additionally, these kilograms will be returned in margin.
Dr. Ducan stressed that the results should be fixed immediately, as it would be more difficult to get the same effect from the diet and then keep it on the second or third time.There are serious psychological and physiological reasons.
The main rules of the third phase of Dukan diet
Each kilogram must be fixed for 10 days.Therefore, if you lose 10 kg due to Dukan's diet, you must follow the rules of the third phase for at least 100 days.
What products can be eaten during the "merger" stage
- All protein products that are "attacked" on stage
- All products and vegetables on stage "alternate"
- 1 part of fruit per day (except bananas, grapes and cherries)
- 2 slices of whole grain bread per day
- At least 2 liters of water per day, including all drinks
- No more than 40 grams of cheese per day
- 2 parts of starch-containing products per week
- Allow lamb and hot pork
- Requires 2 tablespoons of oat bran
- You can arrange holiday dinners twice a week (see below)
Once a week, always keep on protein products for one day.Dr. Dukan insisted it was Thursday.
The stage "merge" menu
You can eat all the above products every day.But once a week, it is necessary to strictly adhere to the protein diet.On this day, you only need to eat the allowed protein dishes.
Stage 4 - Stability
In the long run, this is the most important stage of the Dukan diet.It was him who made sure to keep his weight in life.
The rules of the stability phase are very easy to use, but must be used for mandatory use.
- You need to be exactly the same as the third stage.
- Once a week, you need to schedule a protein day.
- Continue to drink at least 1.5 liters of water every day.
- Every day, you need to take 3 tablespoons of oat bran in any form.
- Through physical exercise, doctors recommend rejecting the elements of the elevator and walking for at least 20 minutes a day.
If you want to maintain your weight normally and don’t add extra weight, you have to keep these rules for a lifetime.
Advantages of Diet Ducan
Dr. Dukan's diet has many advantages.Here are the biggest advantages of this diet:
- No calories are required.No need to weigh each piece of food and carefully monitor calorie content.
- High-quality and healthy product set.
- Consider the psychology of the patient.Dukan's diet includes everything: a quick inspirational start, periodic diet changes, a combined phase of weight loss outcomes and a stable phase.At each stage, Dr. Dukan provides clear and executable instructions.It’s easy for a person who really decides to lose weight to deal with these requirements.
- Existence at different stages with different goals.Dukan's diet consists of four stages, with great differences in goals and content.The division of diet into stages greatly helps patients' psychological adaptation.The process of nutritional restriction is much easier when there are indicated stages and terms.
- Focus on results for a long time and the stage of weight stability.
- Lots of high quality and delicious recipes.
- Reasonably determine the final weight of each patient.
- Accounting, such as a person's physique and personal history.Dukan's diet does not accept common and very simplified formulas to determine the normal weight of a given person.Here you can't find formulas like "Growth minus STO", body mass index, etc.
Disadvantages of Dukan's diet
Despite many very positive views, Dr. Dukan's diet still has many serious shortcomings and deficiencies.Here are the main disadvantages:
- Direction is only with the arrow of the scales.On the one hand, the change in weight in the direction of reduction cannot make a person exhausted.On the other hand, you need to understand the differences between body weight and composition.The body should not only lose weight, but also change its composition, reduce fat and increase muscle and water content.This is the only right path to keep you healthy and blooming looks.
- Many people are intolerant of certain stages, especially the "attack" stage.
- The weight loss rate is too high.Dr. Dukan's diet was arranged so that patients who began day one could see their results.This is even bigger because the patient sees the results immediately on the scale.It was greatly motivated.However, it is important to understand what they believe is useful effects are actually the body's acute stress response.The body began to lose a lot of water.Not only in the period before menstruation, people tend to tend to swell and women from it.And it also comes from the muscle tissue.This is a direct harm to health.
- Dehydration and catastrophic loss of muscle mass.In fact, this turns into a rapid loss of muscle mass and tone.As a result, human physical abilities are reduced, posture disorders occur, and so on.
- Sweeteners are recommended.According to many nutritionists, artificial sweeteners are harmful to health.
Medical restrictions
A brief list of medical contraindications to Dukan's diet.
- Diseases of the cardiovascular system
- Kidney disease
- Hepatology
- Increased blood pressure, high blood pressure
- Skeleton, spine, joint diseases
- Diseases related to the reproductive system
- diabetes
- Young and old
- Pregnancy and breastfeeding periods
- The presence of allergies
- Gastrointestinal problems
This is by no means all contraindications.Always consult your doctor before using the Ducan diet.
Negative Moment of Dukan Diet
Despite the rainbow description of the process in the Doctor's Book, you may encounter many unpleasant moments during the process through the Dukang diet.
Low or complete absence of carbohydrates in foods can lead to many negative phenomena.
- The growth of ketone bodies in the blood may lead to ketone poisoning
- There is no carbohydrate in the diet, which can cause rapid dehydration in the human body, especially muscle tissue.
- The body quickly uses its own tissue to transform into nutrition, especially muscles
- Depression and breakdown may begin in the context of carbohydrate deficiency
At the waist, some patients sing their hands and hips on their skin
People who pass the Dukan diet are often introduced to me in full or partial form.The main problem they face is sagging at the waist and elsewhere.In addition to other negative consequences associated with a sharp reduction in muscle mass.
I believe this is a serious deficit in Dr. Dukan's diet.Losing weight too quickly is the main reason for skin sagging.Although Dr. Dukan himself claimed that his skin would return to normal sooner or later, it was not enough to endure such an apron on his stomach.
To avoid this hassle, you need to do special tests before eating.
Dr. Dukan's diet is worth spending her time.However, make sure you have no contraindications.
Stay healthy!And if you decide to use Dukan’s diet, do it for your conscience and bring this to a victory ending.