Pierre Dukan is a doctor of respectable age.He is seventy -three years old, but he looks youthful, tightened, energetic and active, which, according to him, owes his own power system.It is known that many celebrities adhere to it.It is believed that it was she who helped to lose weight before the wedding of the Duchess of Cambridge and her mother Carol Medolleton, as well as return to uniform after the birth of Jennifer Lopez.Many are looking for Ducan’s diet on social networks to lose weight by his method.
Features of the ducal nutrition
Duccan diet gained world popularity in 2000 after the release of the book “I DO NOT LIGHT FOR LOVE”.So far, the little -known doctor Pierre Dukan explained why some people are extremely difficult to reduce weight, and why, after hard diets, he quickly returns.
According to Ducan, the human body contains a certain supply of cells that can accumulate fat.Each person has this amount of its own, some fat cells have more, others have less.Those who “own” a large margin of such cells have the chances of gaining excess weight much higher.In addition, when the fat cell is not able to accommodate the fat accumulated by it, it begins to share.And the amount of adipose tissues increases exponentially.
The principles of diet
Based on this, Pierre Dukan made conclusions that formed the basis of his power system.
- Fighting with obesity by decreasing calories is useless. You can not simply reduce the calorie content of the diet for a while.When returning to the usual diet, the weight will return to the starting point.You should adhere to a diet in which a person simply cannot accumulate adipose tissue and constantly consolidate the result.
- Do not limit yourself in products and their quantity. The diet of Pierre Dukan categorically refutes the effectiveness of diets.You cannot limit yourself to any one product, since a breakdown will certainly occur.The diet of the Ducanist has a hundred products, including meat, vegetables, dairy products.There is what to choose from!In addition, there are no restrictions on the quantity and time of eaten.Eat so much to feel full, and when you need it.
- Going beyond the “permitted” is dangerous. Before starting the food course, Pierre Dukan recommends cleaning the cabinets in the kitchen and a refrigerator from prohibited products.And leave only that you can eat safely and without restrictions.In this case, you will not have a temptation to eat something wrong.
- You can’t do without bran. Oat bran is a key element among the products for Ducan's diet.They must be present in the diet daily.The author considers them as confident assistants in weight loss, as they perform several tasks.Firstly, they provide rapid saturation: the bran is hygroscopic and absorb water in a volume of twenty times more of their own.Eat only one and a half tablespoons of the product, drink a glass of water and in your stomach there are already three hundred grams of nutrient mass, which will not allow you to feel hunger.Getting into the intestines, they reduce the absorption of sugars and clean the toxins from it, take not digested food particles, thereby reducing the overall calorie content of the diet.
- Physical activity is important! The nutritionist does not call you to leave your favorite sofa and spend hours in the gym.But without physical activity, it will be extremely difficult to achieve the expected result.It is highly likely that you will achieve a “critical point of non -alien kilograms”, which is difficult to overcome.This reduces motivation and makes you abandon a healthy diet.But movement and physical activity make the body work in a completely different way.Start small: take hiking at least twenty minutes a day.At home, perform squats and exercises for the press.For young people, it’s enough to start with twelve squats and thirty press exercises.For people aged fifty years, the initial physical activity can be reduced.Gradually increase it.
Dr. Pierre Dukan recommends these principles to remember and adhere throughout the course, and ideally - all life.Disruptions are unacceptable, the correct habits in nutrition and physical activity should be formed.
The diet implies a gradual transition from one stage to another.The author distributed the phases as follows:
- The attack is the main weight loss, lasts up to five days;
- Alternation - the continuation of weight loss, lasts to the required result, possibly several months;
- Fixing - fixing the results, the duration is calculated by the formula ten days for each lost kilogram of weight;
- Stabilization is the preservation and maintenance of results throughout life.
Each phase has developed its own list of products.The intensity of losing weight is determined by the observance of the main principles of the diet.
According to Pierre Dukan, he advises not everyone with protein, but only to those who have serious excess weight.It is important to understand that obesity poses a threat to the quality and expectancy of life.With obesity for several days of nutrition, proteins are much less evil than taking medications or starvation.
Stage one is an attack
Doctors consider this stage the most dangerous to health.Pierre Dukan himself agrees with the general opinion, therefore gives clear recommendations for its observance.
- Calculate excess weight. To calculate the weight, you can use the free calculator, which is on the official website of Dukan.The calculation is carried out free of charge in the form of filling out a questionnaire in Russian.After entering the data to your email, a letter with the information of interest will be received.The average data can be obtained independently.To do this, it is necessary to take a hundred and ten ten for women from growth in centimeters.Thus, the weight for a woman with a tall of 164 cm should be 54 kilograms.
- Adhere to the "Attack" phase no more than the recommended period. There is a common opinion that in this phase a person can immediately reach the desired weight.This is not only impossible, but also dangerous!During the "attack" it goes from one to six kilograms.Observe the phase duration according to the table.
| Excess weight | Duration |
|---|---|
| Up to five kilograms | 3 days |
| Up to ten kilograms | 4 days |
| Up to twenty kilograms | 5 days |
| Up to thirty kilograms | 6 days |
| More than thirty kilograms | 7 days |
- Control your condition. The danger of the stage is the use of only animal proteins.This creates a high load on the kidneys and causes dehydration.According to a number of experts, this is what the rapid weight loss of the first week of the diet is based on this.It has a motivating effect, demonstrating that the weight begins to decline.At this stage, it is important to drink a lot.Use at least one and a half liters of liquid per day.
- Eat oat bran. Use one and a half tablespoons of the product per day, washed down with a lot of water.It can be either a snack or a replacement of one of the meals.
Why does the diet of Pierre Dukan begin with proteins for weight loss?Its author believes that animal proteins are optimal food for humans.Our body has been familiar with it from antiquity, and modern fast foods, sweets are not acceptable, since their formulas are foreign for our body.
In addition, proteins relate to the most difficult to absorb products.The body spends an unthinkable amount of energy on their digestion, which excludes the possibility of transforming excess calories into adipose tissue.It is only important to get pure protein, without fat or with a minimum amount of it.
Allowed products
At this stage, you will get acquainted in detail with the main list of permitted products.It includes seventy -two animal ingredients.
- Meat. Beef clipping and low -fat fillets, roast beef, steak, escalop.It is allowed to use rabbits, beef offal: tongue, kidneys, liver.Chicken, turkey and pork can be consumed in the form of low -fat ham.The diet may include chicken liver, as well as poultry meat of low -fat varieties: quails, pigeons, guinea fowl, ostrich, cock.
- Fish. Fish can be consumed fat, since the composition of its fat is radically different from the animal.Turn on the mackerel, cod, hek, Sayra, herring, flounder, Putassa, Paltusa, and the dorada in your diet.Eat both small fish, for example, sprat or sardine, as well as large river or sea: burbot, catfish, kefal, pike, trout, carp, sturgeon, tuna, salmon.
- Seafood. Eat the meat of crab, squid, shrimp without restrictions.Turn on the diet of sea scallops, trumpeters, oysters, mussels, crayfish, lobsters, lobsters, karakatitz.
- Eggs. Eat up to two chicken or quail eggs daily.With increased cholesterol, the amount of yolks per week should be up to four.
- Dairy products. Household milk products with a high fat content are excluded.Your diet can include only completely low -fat milk, kefir, yogurt, cottage cheese, cottage cheese.
At first glance, there are a lot of products, and there should be no problems with the choice.But you may have some difficulties in what you can eat.
What to cook
Dr. Dukan has repeatedly asked how to replace products from his permitted list, inaccessible to most inhabitants of some countries.After all, many ingredients are not easy to buy in stores, some of them are generally considered a gastronomic luxury.
In response to this, the author advises the Russians to eat those products that are familiar to them.“If the Russians retained their gastronomic traditions, and would not follow the trends of the West, you would not have a problem of obesity in the country,” comments Pierre Dukan.
- Choose what you can afford. From meat products, chicken and turkey, low -fat beef and pork are always available to us.Sometimes you can pamper yourself with rabbit meat or quail.There will also be no problems with the purchase of offal.The same with fish: the abundance of river fish successfully replaces the inaccessibility of the oceanic.But in the choice of seafood, we are more limited.But you should not worry about this.Eat mussels and squids that can be bought frozen in any supermarket.
- Cook with a minimum amount of salt. You can salt food, but very little.But sugar must be excluded completely from the diet.
- Products can be cooked as you like. The nutritionist Pierre Dukan does not forbid frying meat and fish.It is only necessary to reduce the amount of vegetable oil for frying.Drill a little oil into the pan, rub it with a napkin.It will absorb excess, but will prepare the surface for frying.Also, products can be cooked, steamed, stew, bake.Before preparing a bird, remove the skin from it.
- Use spices. It may seem to you that the food has become fresh due to a lack of salt.Diversify the tastes with spices: vinegar, mustard, onions and garlic, dry herbs, ground seasonings.
The table is an example of a menu for a week Dukan diet at the attack stage.
| Day | Breakfast | Dinner | Afternoon snack | Dinner |
|---|---|---|---|---|
| 1 | Omlet with meat, coffee | Ears with cod, bran bread | Curd mass | Baked meat in foil, green tea |
| 2 | Whole cottage cheese, bran bread | Propeling eggs | Yogurt is low -fat | Fiber |
| 3 | Scrambled eggs, herring or salmon, slightly salted, coffee | Meat cutlets without adding onions and bread, yogurt | Kefir | Calmar boiled |
| 4 | Breads with bran and melted cheese, strong tea | Soup with pieces of fish | Casserole from cottage cheese, tea | Chicken fillet baked, kefir |
| 5 | Boiled eggs, kefir | Fish cutlets without onions and bread, yogurt | Milk, bread with bran | Beef clipping stewed, tea |
| 6 | Eggs, coffee | Meat with meatballs | Yogurt, oat bran | Mussels stewed, tea |
| 7 | Cottage cheese is whole, coffee | Soup with pieces of fish, yogurt | Casserole from cottage cheese, kefir | Meat cutlets, yogurt |
You can change the products in the menu at your discretion, replacing meat dishes with fish, using cottage cheese in pure form and casserole, cheesecakes.The diet does not indicate fluid intake, but you must remember that a lot of water should be drunk between the snacks, at least one and a half liters per day.
Stage second - alternation
In this phase, the main weight loss occurs.Its duration is not regulated.Theoretically, you must adhere to it until your weight becomes perfect.
Here are the basic principles of this phase.
- Add vegetables. Products rich in fiber are added to exclusively protein diet.These are vegetables and herbs.In total, Dr. Ducan allows the addition of twenty -eight new products, which makes the diet more balanced and diverse.
- We alternate protein days with mixed ones. Protein days are periods when you continue to eat only animal proteins.Mixed - when plant products are added to protein products.Schemes of alternating are selected individually.To determine your alternation scheme, use the table.
| Necessary weight loss | Scheme (protein/mixed days) |
|---|---|
| Up to ten kilograms | 1/1 |
| Up to twenty kilograms | 3/3 |
| Up to thirty kilograms | 5/5 |
| More than thirty kilograms | 5/5 |
- We eat more bran. Increase the daily rate of product consumption to two tablespoons.
- We drink more liquids. It is optimal to bring the daily rate of water and tea to two liters.
At the stage of alternation, weight loss occurs stably, but not intensively.The average indicator is one kilogram per week.Therefore, you will need to be on a diet in this phase from several weeks to several months.
Allowed products
You can continue to use all products familiar in the past stage.In the new, vegetables and all types of greens are added without exception.
Enter seasonal vegetables into the diet: cucumbers and tomatoes, eggplant and zucchini, all types of cabbage, beets and carrots.Use any type of onion, mushrooms, celery and asparagus.Try those vegetables to which they were indifferent earlier, for example, turnips and pumpkin, chicory, radishes, patch beans.Healthy and delicious herbs: spinach, sorrel, salad, cilantro, dill, parsley, green onions.
Despite the fact that all vegetables are useful, some of them are prohibited, as they contain a lot of starch, therefore, too high -calorie.This applies to peas and beans, potatoes, corn.
All spices that you can use in cooking remain in the diet.Add new products to them:
- The skim cocoa is one of the products from Ducan, it is impossible to find it in our stores;
- starch - will help in the preparation of vegetable dishes;
- cream - conventional with fat content of up to four percent or soy;
- cheese - fatness up to six percent, an incredibly rare product;
- white and red wine - up to three tablespoons;
- ketchup.
During the day you can consume no more than two new products.The norm for each is up to two tablespoons per day.
What to cook
In this phase, food preferences and habits are usually formed, so the use of vegetables and herbs, some new products allows you to create a more or less full-fledged diet without risk of disruptions.According to the reviews of the weighty, Ducan’s diet at this stage may include the next diet.
Table - Option Diet Ducan menu for the week of the stage alternation.
| Day | Breakfast | Dinner | Afternoon snack | Dinner |
|---|---|---|---|---|
| 1 | Omelet, bread with bran, coffee | Soup with meat meatballs, chopped vegetables | Curd mass, tea | Meat baked in foil, vegetable salad, green tea |
| 2 | Whole cottage cheese, yogurt | Fish soup with pieces fillet | Schools with bran, weak -salted fish, tea | Boiled meat, kefir |
| 3 | Cottage cheese casserole, coffee | Meat paperial soup | Kefir, bread with bran | Poultry cutlets, vegetable salad |
| 4 | Eggs with meat | Soup with pieces of fish | Casserole from cottage cheese, tea | Fish fillet baked, kefir |
| 5 | Boiled eggs, slightly salted fish, coffee | Meat cutlets, vegetable salad, yogurt | Kefir, bran | Calmar stewed, vegetables, tea |
| 6 | Cheesons, coffee | Fish soup with pieces fillet | Mussels boiled, yogurt | Baked meat |
| 7 | Cottage cheese is whole, boiled egg, coffee | Fiction soup, vegetable salad, yogurt | Casserole from cottage cheese, kefir | Paragory colon and vegetables |
Such a diet is suitable for alternating one through one.For other schemes, combine protein and mixed days in the required sequence.
Stage third - consolidation
At this stage, weight loss occurs slowly.On average, it goes 0.4 kilograms per week.But the author notes that the task of the stage is not to continue to lose weight, but to consolidate the result, and save it for a long time, not allowing the weight to return.
Here are a few features of the fixing stage.
- Add starchy products. In your diet, products that you traditionally used before, for example, are ordinary bread, pasta and potatoes, can gradually appear in your diet.But they should be consumed moderately, not constantly.
- We increase the volume of bran. Increase the daily norm to three tablespoons of a valuable component.
- We eat honey. A new element of the power system that will brighten up the complete absence of sweets in the diet.Now you are allowed to eat up to three teaspoons of this healthy and delicious product.
- We arrange "holidays"! The return of the usual diet, according to the author, is impossible without some messages to yourself.Holidays or “feasts” are meals during which you eat everything you want.Absolutely any products in any quantity.It is important to remember that the “feast” is one meal, not all day.And you can repeat it only twice a week and not within two days in a row.
- We return to the attack. This must be done once a week.It is allowed to choose any day convenient for you and any menu from the first phase.
The duration of the stage is individual.According to losing weight, consolidation has to spend quite a lot of time.But the presence of new and such familiar products, the ability to move a little from the diet eliminate the psychological discomfort of the stage.
Duration is calculated according to the formula - 10 days for each lost kilogram at the second stage.That is, if you have lost 8 kilograms on an alternation, you will have to spend 80 days in the consolidation phase.
What to cook
The kilograms will not return if you follow the recommended diet.Your permanent satellites are all phase protein products, all plant products from the stage of alternation.
Include new components in the power system:
- fruits, except for bananas and high -calorie grapes;
- legumes, potatoes and pasta - use no more than twice a week;
- cheese - up to forty grams;
- Bread - up to a couple of slices per day.
Table - an approximate diet for the week of the fixing stage
| Day | Breakfast | Dinner | Afternoon snack | Dinner |
|---|---|---|---|---|
| 1 | Curd mass, tea | Meat soup, oat bran, kefir | Seasonal fruits | Chicken fillet baked with vegetables, a side dish of potatoes |
| 2 | Omlet with turkey, coffee | Fish soup with pieces of fillet, salad | Seasonal berries | Cheesons, fruits, coffee |
| 3 | Meat cutlets, vegetable salad | Meat paperial soup | Fruits, yogurt | Baked meat, vegetable salad |
| 4 | Choose any menu from the "Attack" phase | |||
| 5 | Eggs, kefir, coffee | Fiction soup, salad | Berries, bran | Fish fillet baked, stewed vegetables |
| 6 | Casserole from cottage cheese, coffee | Fish soup with pieces of fillet, yogurt | Seasonal fruits | Baked mussels with cheese, salad, rice side dish |
| 7 | Cottage cheese is whole, boiled egg, coffee | Poultry cutlets, bread with bran, salad | Seasonal fruits or berries | Fresh vegetables, stewed meat, 2 glasses of your favorite wine |
At this stage, you can use the usual recipes that made your diet before.Cutlets, meatballs, meatballs, all types of baked and stewed meat, fish, seafood are complemented by vegetables, fruits and berries.In fact, the diet stops perceived by any restriction in nutrition.
The fourth stage is stabilization
Mr. Ducan himself calls this stage the habit not only to eat right, but also to lead a healthy lifestyle.How long should you adhere to it?As much as you want to remain slim, healthy and attractive, that is, always.
Follow the basic requirements of this stage.
- Turn on any products in the diet. Or continue to eat on the "consolidation" menu.This is the best way to maintain a body in shape and protect it from gaining excess weight.
- Arrange one "attack" per week. During one day, eat only protein foods.
- Continue to eat bran and drink a lot. The norms remain the same - three tablespoons of valuable fiber and two liters of water per day.
- Pay attention to physical activity. The more you move, the better you will feel.Walk on foot, avoid elevators, perform simple exercises at home.
At the stage of stabilization and even earlier you can lose a feeling of staying on a diet.Sometimes situations arise that permitted products are not available to you, for example, at a corporate party or a family party.Remember that you can arrange “feasts” for yourself, this is not prohibited.But after relaxation, return one day to the protein menu.
Is the protein diet Pierre Dukan effective?Undoubtedly.It helps to lose extra pounds.But to consider it suitable for absolutely everyone.According to the author of the methodology, it can only adhere to pure “protein days” to adhere to obese people, the excess weight of which poses a threat to health and life.To a greater extent adapted to the real needs of the human body, only the third stage of the diet can be considered.