The famous electricity system, developed by French Nutrition Pierre Dukan, became one of the most popular diets in the world.The essence of the Ducan's diet is a sharp decline in carbohydrates that force the body to actively spend calories.
The essence of the Ducan's diet
The advantage of the Ducrea Dukrea Dukrea over others is that she does not want to count calories and keep eating.Dukan doesn't limit the meal time.The most important thing is to endure four stages of the diet.In two initial, weight loss comes to the final - fixing and smooth output from the diet.
Mandatory element - involvement of oat bran in a diet, which creates a feeling of saturation and helps accelerate metabolism.Dr. Zucan also recommends that it is considered for 20-30 minutes a day of physical effort, usually considering habitual walking.
Ducan's diet phase
1. Attack
At this stage, the body quickly releases from additional pounds.According to recognition, the attack is the most difficult period, the subsequent phases can withstand much easier.The essence of the attack is not in hunger: there is a strictly defined set of products that distinguish high protein content, which allows weight loss without losing muscle mass.
Stage lasts from 2 to 7 days.The list of allowed products has more than 70 items, not forget about Bran!
2. Alternation
At this stage, carbohydrates are added to me.But that doesn't mean it's time to celebrate the victory with your favorite cakes.Pierre Dukan recommends carbohydrates from vegetables: You can eat any except starch -kontaining.
The alternation implies that each other is replaced by pure proteins and protein days of vegetables.The duration of the stage is calculated by the formula: 7 days per extra pound weight.
3. Fixing
A very important phase that avoids the return of lost weight.The menu should be gradually expanded, but observe one clean protein day of the week.Multiply the number of weight lost by ten - so much consolidation will last.
4. stabilization
Finally, you can return to the usual menu.There are only three restrictions: a clean protein day once a week, 20 minutes of physical activity and three tablespoons of sensitive cuts per day.Compliance with these rules during life, according to Pierre Dukan, is ensured by returning lost weight.
Dukan Diet Recipes
Attack: Bread on Dukan
150 g Soft cottage
2 -3 eggs
4 tbsp
4 tablespoons of gluten
1 teaspoon of oil
1 teaspoon of pastry powder
Mix all ingredients, shape bread and bake in the oven until it is cooked at 180 degrees.
Alternate: a spicy eggplant salad
2 - 3 eggplant
1 red onion
400 -500 G tomato
Heap of parsley
2 spoons of apple apple apple
0.5 teaspoons of salt
1 tsp for sugar replacement
garlic
1 tablespoon of vegetable oil
Black paprika
We break eggplant in several places fork and bake throughout the oven at 180 degrees 30 and minus 40 minutes.
We cut the bow at half the rings, add Skrotor, Sol and the apple vinegar.Pour a glass of boiling water and let feel in this marinade.
When the eggplants are ready, we clean them skin and cut them with big cubes.Add a chopped tomato and finely chopped parsley.
We take water from the port and add it to salad.We feel a salad with a tin of vegetable oil.
Pure Protein Day: Stuffed squid
6 corpses of squid
1 onion
4 cooked eggs
8 crab rods
100 g mushrooms
salt, pepper to taste
Turn mushrooms and onions to cooked, switch to a bowl, add chopped sticks and eggs.Salt, pepper, mix everything.Fulfill the purified and loaded squids with the thoughtful meat in question, fasten the edges with a toothpick.
We lay in the form, let's get the milk into which we push Sol, Pepper, Koper.Milk should half a close squid.We put the form in the oven, heated at 180 degrees, 10 minutes.Then we turn the squid and send in the oven another 10 minutes.
Table allowed products for the Dukan diet
Meat:
Beef fillet, beef, beef, beef, bunny, game, kalf liver, veal pupples, stroke, low -fat ham without leather, basturma.
Bird:
Chicken, Turkey, Cesard, Ham from Turkey, Chicken ham, quail, chicken liver.
Fish:
Cod, Hek, Palatus, Finishing, Sea Serch, Type, Putassa, Salmon, Crab, Tun, Sardine, Carp, Society, Floor, Pastring, Sochas, Harring.
Seafood:
Squid, crustacean, trumpet, sea skelop, shrimp, lobster, karakatatsa, seaborn, oyster, sea hedgehog, mussels.
Herbal protein:
Oat Bran, Tofu.
Dairy products:
Small cottage, low -fat yogurt without sugar, low -fat milk, low -fat melted cheese, kefir.
Eggs:
Chicken, quail.
Vegetables (starting from alternation phase):
Cucumbers, tomatoes, generations, artichokes, lettuce, cable, broccoli, brussel cabbage, rhubarhrs, green beans, drunk, light, specifical, pepper, soy, mushrooms.
Who is contraindicated in Ducan's diet?
Like any power limit, the ducna diet has contraindications.
You should definitely observe the diet Pierre Dukan, if you have hypertension, kidney illness or gastrointestinal tract, atherosclerosis.In any case, before starting a diet, contact your doctor.You will probably not be friends with the Ducan nutrition if you stick to strict vegetarian diet.
It is better to give up on the diet if you have a tendency depression, allergies or diabetes, menstrual irregularities.
What to do if you broke your diet?
If you broke the recommendations of Pierre Dukan, try to make the next two days a clean protein and limit the salt consumption.Be sure to follow the drink mode (about 2 liters of water a day) to avoid keeping fluid in the body.Don't worry!Make sure you have a chance to sleep enough and walk in the fresh air.
What are the risks of Ducan's diet?
Diet Pierre Dukan failed to avoid criticism.Like other protein diets, according to some doctors, it can increase the risk of heartache, liver and kidney disease, disrupt metabolism, increase cholesterol.Dukan Nutrition appeared on grades as one of the most dangerous.We remind you: Before you decide to observe Duukan's diet, please contact your doctor!