The man, running after wild animals, increased the muscles.And then he ate meat, rich in poor proteins and fats.After all, wild animals are also difficult to gain weight in the struggle for life.And women collected herbs and roots, vegetables.It was the women who brought up to 60 percent of the diet of a cave.At the same time, in the life of the people of the cave, the fruit period was very short, for example, August-September.It was a month of carbohydrate loading.But that was when the pancreas began to produce insulin, which quickly turned the fruits carbohydrates into fat deposits necessary for the winter of "high quality."At the same time, the person was constantly hungry.But when a primitive man became more civilized, he began to cook fruits confites and preserve it.And thus make "fat" reservations for you.
Ducan's principles and characteristics
Ducan's diet is designed for several months, depending on the initial weight.
- You can eat any amount of food at any time, the main thing is to adhere to the following rules:
- Any fatty meat is excluded from the diet, only a skin without skin remains;Any fish is also allowed: a grill, steamed, boiled.And any shellfish.
- Any low power dairy product is allowed, as well as sweet yogurts with natural flavors (vanilla, coconut, etc.).
- Sugar is prohibited, salt is at least.But substitutes for sugar, natural spices, sauces (mustard, soybeans, etc.) are allowed.
- A few days later it is allowed to introduce an unlimited number of vegetables in the diet, both in cheese and in boiled steam (excluding starch: potatoes, beans, rice).
- Make sure: a tablespoon of oat cuts per day.
There are several alternative phases in the diet, only meat and vegetables plus meat.The duration of the phase depends on the weight (day every two days, three to three, five to five, etc., see the details below).
At least a liters and a half of water per day are mandatory.And the load is also required, at least 20-30 minutes on foot per day.
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- The rapid loss of the first kilograms increases motivation.The ability to get rid of excess weight even in cases where this is far from the first diet and the body has already developed a constant reaction to different experiments.
- Quite tasty and more or less diverse nutrition in the second or fourth phases.Natural products.
- There are no restrictions on the amount of food and the moment of intake, there is no calculation of calories and hard restrictions.
Ducan diet: cons
- Many contraindications, such as any non -carbohydrate diet: kidney disease, liver, metabolic disorders, gout, pregnancy and breastfeeding, age up to 18 years.
- An excess of protein, so ketone bodies occur, suppressing appetite and causing fatigue, an unpleasant smell of the mouth and body.
- A pronounced deficiency of trace and vitamins, which leads to problems not only with appearance, but also with the nervous, cardiovascular and digestive system.
- Fat deficiency, which leads to problems with gallbladder, constipation, etc.It can cause a hormonal balance.
- Often, it is simply unbearable for mental work people, since the carbohydrates of our brain are simply vital!
Like any diet, there are pros and cons.
Dukan diet stages: what can be eaten
Despite all the contraindications, Ducan's diet has many fans.And many praise her for not boring.The fact is that the nutritionist built several phases, the first of which, the strictest, allows him to lose many additional kilos at the same time.And the other two become softer and more diverse in nutrition.
BY THE WAY
Ducan's diet can cause excess work!
The excess protein and fat in nutrition leads to excessive gastrointestinal tract.And the body does not forgive such "distortions" in nutrition.At a time when you must work fruitfully or physically, you have to digest the "excess" with an assigned double force.
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Phase one - Attack
Fat cell attack.It depends on its initial weight, lasts 3 to 7 days.Maximum - 10. You can eat only protein products: meat, fish, eggs and low fat products.And at any time of the day.But don't forget to drink at least a liters and a half of water per day.
Ducan himself characterizes this phase as a stimulating.
What is recommended:
- Chicken and turkey, ham and liver (beef and chicken) are allowed;
- Any fish is boiled, roast or steamed, as well as any shellfish.
- low -fat natural yogurts;
- A tablespoon and a half of oat bran every day.
What is allowed:
- You can up to two eggs per day.If cholesterol has increased, it does not eat more than 3-4 yolks per week.Protein: No restrictions.
- Yogurts seasoned with coconut, vanilla or lemon, up to two per day.
- When cooking, you can use substitutes for sugar, vinegar, spices, condiments, garlic, onions, rods, lemon juice, mustard.
What to exclude:
Sugar is prohibited, salt can be consumed in small quantities.
The second phase - "Cruise"
It lasts from one to several months, depending on the data of origin.
The phase consists in altering the days of "protein" with days in which it includes an unlimited amount of vegetables that complement meat, fish, poultry and low -fat dairy products in the diet.And don't forget one and half liters of water!
Permitted:
Raw, boiled or baked in Fail artichoke, asparagus, eggplants, broccoli, any other cabbage, celery, achicoria, zucchini, cucumbers, beans, onions, onions, mushrooms, mushrooms, pepper, pumpkin, radish, sidewalk, beans, spinach, tomatoes and natives.
Forbidden:
Vegetables that contain a lot of starch: potatoes, rice, grain, peas, beans, lentils and avocados.
Rules of the second phase:
One to five days in pure protein alternate with one or five days when vegetables are added to protein foods:
- If you want to fall less than 10 kg, it is recommended to alternate 1/1 (1 day of pure proteins, then 1 day of protein+vegetables), but it can both 3/3 or 5/5.
- If you want to restore 10 to 20 kg, it is recommended to alternate 3/3.
- If you want to restore 20 to 30 kg, it is recommended to alternate 5/5.
- Oat consumption increases to two spoons per day.
- The duration of daily walks increases to 30 minutes.
The alternation scheme can be changed at any time.
Approximate menu for the second phase:
Breakfast:Coffee or tea, two small low -fat yogurt (or 225 g of skim clock), a piece of lean turkey (or chicken, lean ham or a boiled egg).
Lunch:A small low -fat yogurt or 115 g of skimpage cheese.
Dinner:Montronadas stewed (without oil), tuna, tea or coffee with low fat cream.
Afternoon socio:Ausa pancake with a piece of lean ham, chicken or salmon.
Dinner:Calabacin soup, beey kebab, dessert of egg white.
Third Phase - Consolidation
Its duration depends on how many kilograms has lost weight.For each kilogram lost - 10 days.Looking for 10 kg, which means that it consolidates success for another three months.
Throughout this phase, you can eat the following products:
1 stage products and 2 -stage vegetables;
Fruits can be allowed: a portion (except for bananas, cherries, grapes) per day;
2 pieces of bread per day;
40 g of mature cheese;
2 portions of products with starch per week (for example: potatoes, pasta, rice, mais, beans, peas).
Once or twice a week you can pay a "feast": eat everything you want!But no more than twice a week and not followed.
Pure protein day- Mandatory once a week (we return to stage No. 1).
Fourth phase - stabilization
In fact, at this stage he returns to the usual nutrition.Observing, however, two important principles:
One day a week it should be "pure protein day", that is, a purely protein day;
Three tablespoons of oat bran in one day, now there should always be.
Pierre Dukan advises to observe these recommendations all his life.
A thin body will become the best reward!
BY THE WAY
To lose weight, open the doors of happiness
According to Ducan, there are only ten doors of happiness.He wrote a separate book about this.
- The first door is food.This is one of the most important foundations of life: if you do not eat, you will die.And you will enjoy food.
- The second door is sex.Sex is not only as a physical principle, but as love, as an emotion.
- The third door is power.The more influence it has, the greater the liberation of serotonin: the hormone of happiness.
- The fourth door is your cozy house,Where it is good to return, an important point in a happy life.
- The fifth door- Physiology, everything related to our body, including sports.
- Sixth- Nature and everything that gives, that is, clean air, the vegetables of foliage, the smell of the earth ...
- Seventh- Administration to your social group, be it a group of interests or work.
- Eighth- All related to the game, entertainment.
These eight doors have people and animals.But the remaining two doors are inherent only to people.
- The ninth doors- All sacred, religion and not only.
- And the tenth- Beauty.Only we can admire and enjoy beauty.
If you have all these ten doors open, you are happy, you get serotonin.But if any of them is closed, you feel their foul.And you start eating, opening the first closest door.