For many residents of a particular country one big problem is weight. Fight with him some lasts a lifetime, someone who "floats" back and forth, losing and gaining again weight, but some still reach your ideal weight and keep it with all efforts at all times. And for those who are tired of looking at going wild cock and desperate sigh, unable to overcome the layer of fat on my stomach and cellulite on the hips, a universal salvation and this is the diet Ducane P RA. You have not heard about it?
So, maybe it's all because she's popular in the old world, and the rest of the country about it or did not know at all or have only small nuggets of information. This diet is the salvation of annoying rice, buckwheat, kefir and other mono-diet, which give imaginary weight loss. Diet is varied, it is ideal for people who love to eat tasty, not too lazy to cook their own meals. The slogan diet: "eat as much as you want!". Tempting, isn't it? It turns out that food is not the enemy, and an assistant in the struggle with calories and fats, but it is important.
A few words about the author of the diet, you need to know the world Saviour of extra pounds?! Pierre Dukan EP – a famous French nutritionist, a doctor who for 30 years actively engaged in the study of foods, their effects on the body. Working on such a thing as eating behavior, he managed to uncover the secret of perfect weight and the way to achieve it.
EP Pierre Dukan is the author of 19 books, which are the fruits of his many years of experience and practice, but the most important is his wonderful bestseller "I don't know how to lose weight", which was released in 2011, but actively read all his fans who want to lose weight without harm to health and for all! The book was translated into several languages and sold in more than ten countries around the world.
Diet Dr. Ducane is based on the consumption of protein foods that are easily digested by the body and helps to get rid of weight. In this case the body to be cleaned, you can display all the toxins, the metabolism to go perfectly. The staple diet is meat, fish, vegetables and most importantly – bran. The most attractive and convincing is the period of diet, it depends on the number of kilograms of excess weight, the time they will leave and your body.
Before the Dukan diet is started, you should know your optimal weight, worth striving for. This can be done via services that are easy to know on the Internet. You can specify all the necessary parameters (current weight, desired, attempts weight loss, growth, pregnancy, etc.) and to figure the ideal weight for you. As you can see, all individually. Plus you get a "the Ticker", which will help to follow a diet in stages: each stage will be calculated according to duration and weight loss that very easily allows you to control the duration of weight loss. So, let's get to the stages, which is divided into the Dukan diet. There are only 4. Read more about each.
Stage 1 called "Attack"
As the name suggests, it is possible to understand that attack will extra pounds, causing rapid and significant loss. It is the shortest and the progressive period of the diet by Dr. Dukan. Its duration is calculated as follows:
If the extra 5 kg or less – "Attack" lasts a couple of days
Gained 5-10 extra pounds? Then attack kilogrammchik 3-5 days
If excess more than 10 kg, the phase is delayed by 5-7 days, well, a maximum of 10
To eat during this period, only protein: meat, fish, low-fat dairy products and eggs. During all this time may take up to 6 kg of weight effortlessly.
Now more about those products, which we will attack weight.
You can eat:
- Any lean meat: beef, rabbit meat, beef, horse meat (all meat, except steak and pileski), rabbit. Pork and mutton is taboo! Prepared without any oil.
- The liver, kidneys, lungs, any beef, veal, poultry giblets, as well as the tip of beef tongue.
- Any bird except duck and goose, without any skin.
- Ham without skin, fat from 2 to 4 percent.
- Any fish, regardless of method of preparation.
- Seafood.
- Eggs, but not more than 2 of yolk proteins in unlimited quantity. If you have elevated cholesterol levels reduce the consumption of egg yolks to 3-4 per week.
- Dairy products, low fat. Also can she milk 0% fat, no more than 3 tablespoons per day.
All of this is to cook without adding oil and fat, you can eat whenever you want, all you like, counting calories is not true.
Some products should be consumed in moderation:
- coffee and any tea;
- vinegar and soy sauce;
- any greens, caraway seeds, bulbs up half a day and other spices;
- gelatin, baking powder, yeast and agar-agar;
- pair gherkin, you can use as a seasoning;
- lemon juice for the filling;
- salt and mustard – quite a bit, otherwise the excess water will not exit from the body;
- zero calorie substitutes for sugar (fructose, glucose and sorbitol, etc.);
- diet drinks;
- you have 8 crab sticks;
- as oil you can use paraffin (1 tbsp), because it is not high in calories, coats the intestines, allowing them to normalize their work, improves a chair. Use for frying, do not heat, perfect dressing for salads.
In any case, it is necessary:
1) to Eat 1.5 tbsp of oat bran a day
2) Easy exercises and a daily 20-minute walk
3) Drink 2 liters of water (tea, coffee is)
If you feel a bad taste in the mouth, a bad smell don't worry, it's perfectly acceptable phenomenon that we talk about those that you are on the right track. You can go to another stage.
Menu Attack for days
Step 2 – Alternation or Cruise
This step continues until, until the scale will not show you Bajan, the optimal figure. A feature of this period is that protein days alternate with protein and vegetable. P RA diet Ducane offers to choose your own striping – 1/1, 2/2 or 5/5. For people with a large excess weight it is advisable to stick with the 5/5 scheme, those who have a small excess, optimally 1/1, so the body and you will feel better.
The list of banned vegetables (starchy and not only):
Avocado, all legumes, not beans, peas, corn, potatoes, lentils, olives, and all kinds of cereals and pasta. Artichoke has not yet identified any group of products, so its use should be kept to a minimum. All other vegetables can be used, the axis just carrots and beets need to eat in small quantities, as they contain sugar. For variety you can include in the diet 1 tbsp tomato paste (ketchup), as well as yogurt 0% with fruit. For cooking you can use all the products from the stage of "Attack" that they should eat in moderation.
Innovations are such:
1) Bran and now eat 2 tbsp a day.
2) If necessary, one tablespoon of wheat bran will help with constipation.
3) Dairy foods should be no more than 1 kg, control it.
4) Water the same 2l.
5) And now you need to walk at least an hour.
Due to alternation of protein with vegetables will allow you to normalize the metabolism, the water will exit from the body, removing waste products, toxins, fat and salt. As soon as you notice that the arrow on the scales became a cherished figure, is to move to a phase called "Consolidation".
Menu of the Cruise days
Phase # 3 – "Consolidation" or "Consolidation weight"
This phase will help you consolidate the results and it will last based lost pounds. so if you lost in the second stage, 5 kg, the Consolidation will last 50 days, 10 kg – 100 days, etc. is Obtained on the one lost pounds 10 days 3rd stage. After the two previous steps, I want diversity and something new? Please! Now you can afford 40 grams of hard cheese that contains 40% fat in dry matter. The less % fat, the more cheese you have. Also a couple of slices of rye bread, one unit of fruit (except bananas, cherries and grapes), and a few slices of watermelon or melon. As for meat, it is now possible to eat roast pork, bacon and lamb in any quantity.
And a couple of bonuses: now once a week to nibble serving of starchy vegetables, as well as to make a "holiday" that allows you to eat any first, second and dessert (aperitif – a glass of wine with ser). But all this requires a connection to eat in one sitting, for Breakfast or lunch. Now make a division of the stage in half. For example, you must adhere to the consolidation of 80 days. The first part of the 40 days: one serving of starchy and one "feast" in a week, and the axis of the next 40 days you can feast and eat starchy a couple of times a week.
What we mean by starchy? Axis list and the number allowed to use:
- - Pasta. Their connections can eat about 220 grams. tucking of natural tomato paste with the onions, or protrusive a small amount of cheese "Parmesan".
- - Whole wheat and couscous and bulgur wheat and allowed in the amount of 200 gr.
- - Lentils. It can be 200-220 gr. it helps to stabilize weight due to its content of slow carbohydrates.
- - Beans, peas and chickpeas are very nutritious, they can also be a bit.
- Rice and potatoes you must use very rarely, small portions, 125 grams of (potatoes necessarily in uniform). Whole grain rice can be used in the amount of 220 gr.
What not to do:
- to arrange two consecutive feast
- require Supplement of have a sense of proportion
Choose one day a week, so bi to say, the unloading of the protein, in order that all the excess calories could easily move away and let this day be always the same, for example - Thursday. Bran now need to eat up to 2.5 tablespoons per day and walk at least 25 minutes a day.
Menu by days of Consolidation
Step 4 – "Stabilization"
- Well, here we are getting to the final stage called Stabilization. It has some rules, following which you will not gain weight throughout life, but it is important to follow them.
- Eat as before, but controlling the amount of food. Better more protein and vegetables, do not overdo it with fruit, grey bread and starchy products.
- Stay faithful to one protein fasting day, and the weight will never return.
- Water for at least 2l.
- Walk daily and 20 minutes.
- The more you walk, forget about elevators, escalators and if you can, get out of the taxi to stop earlier/later and go to home/work. Check that it works!
- Bran is necessary to eat 3 tablespoons per day every day.
Recipes for the Dukan diet
In the network there are many recipes for followers of the Dukan diet and you don't think that it is boring and monotonous, try to cook several dishes.
Egg salad
Take two boiled to hard-boiled eggs, heaps of green onions, low fat sour cream (yogurt) and spices. To cook, everything is very simple: the eggs cut into cubes, add finely diced onion and a spoonful of sour cream seasoned with, salt and voila, a flavorful egg salad is ready.
Pumpkin pancakes with salmon
Take a pound of zucchini and grate them on a coarse grater and drain the juice. Meanwhile, take 3 eggs, a couple tablespoons of corn starch, and one sweet pepper, all stir, add the chopped salmon, and spices with salt. This homogeneous mass, mix with zucchini and make zucchini pancakes on a Teflon pan without oil. Ready!
Three-minute bread
Should:
- 2 tbsp of oatmeal and 1 teaspoon of wheat
- a couple of eggs
- corn starch 3-4 tbsp
- 2 tbsp of yogurt
- Bank soft cheese 0-1% fat
- 1 sachet of baking powder
The starch and bran a little potseluem, add the baking powder and mix thoroughly. In another bowl, mix the yogurt, eggs and cottage cheese. All enterprises DOMO, stir and put into the form. Bake in the oven for 20-30 minutes. Goes well with salmon weak salting and cucumber.
Hake baked in foil
Take the hake fillet, pickling it in lemon juice, add salt, spices for fish, different herbs, wrap in foil and bake in the oven for 10-15 minutes.
Reviews of the Dukan diet is just excellent, many women in honourable age have achieved stunning results, having lost 50! pounds and took the form of teenage girls. Among men reviews of the Dukan diet is good, too, all who aspired to the ideal weight get the desired result, and without any psychological discomfort.
Razglyadev main advantages and disadvantages of diet Dr. Ducane:
Cons:
- in the early days may be fatigue, this is due to the appearance in the body of ketone bodies that reduce the appetite;
- the lack of vitamins, make it up preformed vitamin complexes;
- marriage fat is still there, so sometimes you can add a little vegetable oil;
- the Dukan diet may not like hanashima cooking for people;
- not suitable for people with persistent intolerance of certain foods, allergies and people with diseases of the stomach.
Pros:
- using only natural, the most useful products;
- perfect result, even if the resistance of the organism to the diet;
- great motivation at the stage of "Attack", weight rapidly;
- delicious and healthy;
- you can eat a lot and always;
- diet very easy to stick to regardless of the house you work in an office or resort.
Try the miracle diet Dukan N RA and evaluate its effectiveness!