For many people in this or that country, being overweight is a huge problem. For some, the struggle with it lasts a lifetime, some "float" back and forth, losing and gaining weight again, but some still reach their ideal weight and maintain it with all their efforts throughout the year.
And for those who are tired of seeing the arrow of the scale and sighing desperately, unable to get past the fat layer on the abdomen and cellulite on the thighs, there is a universal salvation and that is Pierre Ducan's diet. Have you heard her? Yes, maybe that's all, because they are popular in Europe, but the CIS countries either did not know it at all or had only a small amount of information. This diet is a salvation from boring rice, buckwheat, kefir and other mono-diets, which give a fantastic weight loss. The diet is varied, it is ideal for those who want to eat deliciously, without being lazy to cook their own food.
The motto of the diet is "Eat as much as you want! "
Tempting, isn't it? It turns out that food will not be an enemy, but a helper in the fight against calories and fats, and this is important.
A few words about the author of the diet, do you need to know the world savior of extra pounds? !
Pierre Dukan is a famous French nutritionist, a doctor who has been actively studying its products and effects on the body for 30 years. Working on an idea such as eating behavior, he managed to reveal the secret of the ideal weight, as well as the way to achieve it.
Pierre Ducan is the author of 19 books, which are the fruit of his many years of experience and practice, but most importantly the miracle of the bestseller "I do not know how to lose weight", which was released in 2011, but has already readactively from all his fans who want to lose weight without harming health and forever! The book has been translated into many languages and is sold in more than ten countries around the world.
Dr. Ducan's diet is based on the consumption of protein foods, which are easily absorbed by the body and help in weight loss. At the same time, the body is cleansed, all toxins and toxins are removed, the metabolism is excellent. The main products of the diet are meat, fish, vegetables and, most importantly, bran. The most attractive and convincing is the duration of the diet, it depends on the number of pounds of excess weight, the time it takes to leave and the characteristics of your body.
Before starting the Ducan diet, it is worth knowing your optimal weight, for which you must fight. This can be done using services that are easy to find on the Internet. You will be able to enter all the necessary parameters (current weight, desired weight, weight loss efforts, height, pregnancy, etc. ) and get the number for your ideal weight. As you can see, everything is individual. In addition, you will receive a "ruler" that will help you follow the diet gradually: each stage will be calculated according to the duration and weight loss, which will allow you to very easily control the duration of weight loss.
So let's move on to the stages in which the Ducan diet is divided. There are 4 of them. More for everyone.
Stage number 1 called "Attack"
Based on the name, one can understand that we will attack the extra pounds, causing their rapid and significant loss. This is the shortest and most progressive period of Dr. Ducan's diet. Its duration is calculated as follows:
- If the extra 5 pounds or less - the "Attack" will last a few days.
- Do you have 5-10 extra pounds? Then we will attack pounds for 3-5 days.
- If more than 10 kg is extra, then the stage 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. For all this time, up to 6 pounds of weight can go without much effort.
Now more on the products with which we will attack the weight.
You can eat:
- Any lean meat: beef, rabbit, beef, horse meat (all meat, except entrecote and fileshki), rabbitPork and lamb are taboo! It is prepared without a gram of oil.
- Liver, kidneys, lungs - any beef, beef, poultry, and the tip of the beef tongue.
- Every bird except a duck and a goose must be skinless.
- Skinless ham with a fat content of 2 to 4 percent.
- Any fish, regardless of the cooking method.
- Seafood.
- Eggs, but not more than 2 yolks, whites can be unlimited. If you have high cholesterol, reduce your yolk intake to 3-4 a week.
- Low fat dairy products. You can also get milk powder 0% fat, but not more than 3 tbsp. large. in one day.
All this is worth cooking without adding oil and fat, you can eat whenever you want, as much as you want, calorie counting is not done.
Some foods should be consumed in moderation:
- coffee and tea
- vinegar and soy sauce
- any greens, cumin seeds, a maximum of one and a half onions a day and other spices.
- gelatin, baking powder, yeast and agar-agar.
- a pair of cucumbers, can be used as a spice;
- lemon juice for sauce
- salt and mustard - very little, otherwise too much water will not leave the body.
- zero-calorie sugar substitutes (not fructose, glucose and sorbitol);
- diet drinks
- you can eat 8 crab sticks.
- Mono oil can be used as paraffin oil (1 tablespoon. L. ), Because it does not have a high calorie content, it wraps the intestines, allowing it to normalize its work and the stool improves. Do not use it for frying, do not heat it, ideally - dressing for salads.
In any case, it is imperative:
- Eat 1, 5 tbsp. large. oat bran a day.
- Light exercise and a 20-minute walk daily.
- Drink 2 liters of water (tea, coffee).
If you have a bad taste in your mouth, do not worry about a bad smell, this is a perfectly acceptable phenomenon and shows that you are on the right track. You can proceed to the second stage.
Stage 2 - Toggle or cruise
This stage lasts until the arrow on the scale shows you the desired, optimal image. The peculiarity of this period is that the protein days alternate with the protein-vegetable days.
Pierre Ducan's diet offers independent alternation - 1/1, 2/2 or 5/5. For people who are overweight, it is recommended to follow the figure 5/5, for those who have a small excess, 1/1 is optimal, so it will be easier for the body and you.
List of forbidden vegetables (starch and not only):
Avocados, all legumes, non-green beans, peas, corn, potatoes, lentils, olives and olives and all kinds of cereals and pasta. Artichoke has not yet been identified in any product group, so its use should be minimized.
All other vegetables can be, only carrots and beets should be eaten in small quantities, as they contain sugar. For a change, you can include 1 tablespoon in your diet. large. tomato paste (ketchup), as well as 0% yogurt with fruit.
For cooking, you can use all the products from the "Attack" stage, which you should eat there in moderation.
The innovations are as follows:
- Bran now eat 2 tbsp. large. in one day.
- If necessary, then an Art. large. Wheat bran will help with constipation.
- Dairy foods should not exceed 1 kg, check it.
- The water is the same 2 liters.
- And now you have to walk for at least half an hour.
Thanks to the alternation of proteins with vegetables, it will allow you to normalize the metabolism, water will leave the body, removing toxins, toxins, fat and salt. Once you notice that the arrow on the scales has become your favorite number, you should proceed to the scene called "Consolidation".
Stage number 3 - "Concentration" or "Weight insurance"
This phase will help you consolidate the results obtained and will last based on the weight lost. That is, if you lost 5 kg in the second stage, then the consolidation will take 50 days, 10 kg - 100 days and so on. It turns out for a lost kilo of 10 days from the 3rd stage.
Having gone through the previous two stages, do you want variety and something new? You are welcome! Now you can buy 40 grams of hard cheese that does not contain more than 40% fat in dry matter. The lower the% 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 melon.
As for the meat, now you can eat fried pork, bacon and lamb in any quantity.
And a few extra bonuses: now you can have a portion of starchy vegetables once a week, as well as organize a "stomach feast", which allows you to eat any first, second and dessert (an aperitif - a glass of wine, cheese). But all this must be eaten in one sitting, for breakfast or lunch.
Now we will split the whole stage in half. For example, you need to keep the integration for 80 days. The first part - 40 days: you can have a portion of starch and a "feast" a week, but for the next 40 days you can celebrate and eat starch a few times a week.
What do we mean by starch? Here is the list and the amount allowed for consumption:
- Pasta. They can be consumed at about 220 gr. natural tomato paste sauce with onions or crumble with a little parmesan.
- Whole wheat, as well as couscous and wheat groats and are allowed in an amount of 200 gr.
- Lentils. It can be 200-220 grams, helps to stabilize the weight due to the content of crude carbohydrates.
- Beans, peas and chickpeas are very nutritious and you can also have some of them.
- Rice and potatoes should be eaten very rarely, in small portions of 125 grams each (potatoes should be in their uniform). Whole grain rice can be consumed in a quantity of 220 grams.
What not to do:
- arrange two holidays in a row
- require supplement - you have a sense of proportion
Choose for yourself one day a week, for example, a unloading protein, so that all the excess calories can be easily eliminated and leave this day always the same, for example - Thursday.
The bran should now be consumed up to 2. 5 tablespoons. large. one day and walk for at least 25 minutes a day.
Stage 4 - "Stabilization"
Well, now we come to the part where we talk about the middle ground.
It has some rules, according to which you will not gain weight throughout your life, the main thing is just to follow them.
- Eat as before, but to control the amount of food. Better more protein and vegetables, do not overdo it with fruits, cheeses, bread and starchy foods.
- Stay true to one day of protein fasting and the weight will never return.
- At least 2 liters of water.
- Take a walk every day for at least 20 minutes.
- Walk more, forget about lifts, escalators, and if you can, get off the minibus for the bus stop earlier / later and walk home / work. Check that it works!
- Bran should be eaten 3 tbsp. large. one day and every day.
Ducan diet recipes
There are many recipes on the net for fans of the Ducan diet, and so that you do not think it is boring and monotonous, try to cook many dishes.
Egg salad
We take two boiled eggs, chives, low calorie sour cream (kefir) and spices.
Cooking is very simple: cut the eggs into cubes, add the chopped onions to them and add a tablespoon of sour cream, salt and voila, the aromatic egg salad is ready.
Zucchini pancakes with salmon
We take a kilo of zucchini and grate them on a coarse grater, let the juice drain. Meanwhile, take 3 eggs, two tablespoons of corn and a pepper, mix it all, add chopped salmon and spices with salt.
Mix this homogeneous mass with zucchini and make pancakes in a Teflon pan without oil. Done!
Three minutes of bread
Necessary:
- 2 tablespoons. large. oat bran and 1 tablespoon wheat.
- some eggs;
- corn starch 3-4 tbsp. Λ. ;
- 2 tablespoons. large. kefir?
- can of soft cottage cheese 0-1% fat.
- 1 sachet of baking powder.
Add a little salt to the starch and bran, add baking powder and mix well. In another bowl, mix kefir, eggs and curd. We combine everything, mix and design the form. Bake in the oven for 20-30 minutes.
It goes well with lightly salted salmon and cucumber.
Cod baked in foil
Take the hake fillet, marinate it in lemon juice, add salt, fish spices, various herbs, wrap in foil and bake in the oven for 10-15 minutes.
The reviews on the Ducan diet are simply excellent, many women of decent age have achieved amazing results, losing up to 50! kilos and took the form of young girls. Among men, reviews on the Ducan diet are also good, all those who tried for an ideal weight got the desired result and without experiencing psychological discomfort.
Consider the main advantages and disadvantages of Dr. Ducan's diet
Disadvantages
- In the first days, there may be increased fatigue, this is due to the appearance in the body of ketones, which reduce appetite.
- lack of vitamins, compensate for this with vitamin complexes in tablets.
- There is still a lack of fat, so sometimes you can add a little vegetable oil.
- The Ducan diet may not be aimed at people who are lazy to cook.
- It is not suitable for people with persistent intolerance to certain foods, people with allergies and people with stomach ailments.
advantages
- exclusively natural, the most useful products are used.
- result one hundred percent, even with the body's resistance to diets;
- great motivation in the "Attack" stage, the weight disappears quickly.
- tasty and healthy
- can you always eat a lot?
- Diets are very easy to follow, whether you are at home, working in an office or at a resort.
Try the miraculous diet of Pierre Ducan and evaluate its effectiveness!