During several decades, the duca diet is one of the most popular in the world.All in the mid-70s, the French doctor Pierre Dukan diagnosed the next patient who came to him.At that time, this disease was treated with a very modest amount of low-system products.Duca decided to develop a radically different power system that does not help to build excessive weight without a permanent feeling of humans, but in the future that does not help to work in a good figure.
Pierre Ducan is constantly developing it in a few decades.In 2000, he published a book "I do not listen to my weight", which was immediately translated into the languages and was published in forty countries.The duca diet is often called a cetogenic diet.His principle is that the carbohydrates are excluded from the diet, so the human body is forced to extract energy from them.But first of all, glikogenic reserves from the liver are running out and then the release of keton objects begins, setting a suitable reaction to the adaptation of the body built during the evolution.
The duca diet is safe and effective and effective for people with a healthy pancreat.
Stages of the duca diet
The cetogenic diet consists of four stages (sometimes "supporters of the diet instead of the word" phase ".
Stage №1.Attack
The first results of weight loss loss are obtained at this stage.Protein, more than seventy product type that helps begin the process.
Stage number 2. Alternative.
28 vegetables are added to meat products and diet is now based on the alternatives of protein and protein-plant days.
Stage № 3. Correction.
Phase is directed to weight stabilization.Products with high energy value are gradually added to the diet.Avoid effects, protein days when the thrown kilograms are back and bring them to "friends".
Stage № 4. Stabilization.
In people who want to keep a subtle figure that won with Dukan diet, this stage should last a lifetime.This covers only three simple rules:
- The use of three tablespoons of oat quartz every day.
- At least twenty-minute walks and refuses to use elevators.
- It is necessary to organize protein days once a week.
Basic principles of the diet
For a good result, the number of calories will never lead!- So the author of the diet repeatedly claimed.After returning to normal nutrition of a person, the weight returns again.Therefore, Ducan developed a diet when the body first turns the first passage texture, and then stops collecting completely.
Hunger does not threaten you.This principle likes those who managed to test small parts in other diets.Pierre Ducan prohibits self-restriction in the number of products.
The choice is great.Even the most advanced guests will also be found in the list of products allowed.If you decide to try this diet, you should always have a table what you can eat.These are a hundred products, 72 of them refers to protein and 28 plant categories.Which of them will choose and how often they are, you will decide.
Overall peeling.Before starting a diet, it is recommended to get rid of all the products that are not included in the permitted list.Remove sugar, bread and sweets, discover grains and pasta, clean the cheese and sauces of harmful mayonnaise, ketchup and sauces, do not forget about the cheese and sausage without any benefits.If it is forbidden, the "goodness" they want to be found in the eyes and will be easier to sit on this diet.
Dandruff is required.Oat is unlikely to like a person to eat dandruff.But, unfortunately, you can't do it without this product.Oaten bran should be in the daily menu because they are:
- Helps feel faster than the feeling of saturation;
- Clean the intestines of toxin;
- Helps remove the remains of food.
The action is life!Don't worry, you should not sweat in the gym in Ducan's diet for hours, and throw your foot in a dull swim or yoga along the pool.The method of losing weight described is very moderate, but mandatory in physical activity.The 20-minute walking daily will accelerate metabolism, will break the oil faster, keep the muscles in good shape.If you feel enough for you this time, you can gradually increase the duration.It is important for physical activity to bring joy.In the third stage of the diet, you can add morning exercises or a collection of light exercise for the most "problematic" zones in the body.
You need vitamins.You should regularly have vitamins to change the diet and reduce stress from supporting the body a little.As the stage of attacks, vegetables and fruits are completely excluded, it is time to start drinking a multivitamin complex, but be seriously observed in the package.
Advantages and disadvantages of Dukan diet
Defects:
Dukan Diet is contraindicated in people with gastritis, ulcers and other diseases of the stomach.
- In the first days of the diet, people usually feel an accident.Fatigue does not react to a slight diet and growing physical activity of the body, because all this is not intended for the diet.Labatiya and not wanting again - Psychological manifestations of purely physiological processes: The number of ceton bodies in the body increased, the number of vitamins has decreased.
- If you do not want to cook, the almost complete lack of a limited number of products and additions will be able to think about the need for a diet or maybe you can get away from all of you.
- The choice of products allowed for people with allergies or individual intolerance can be a problem, so it is better to consult a doctor before starting a diet.
- If you are a sweet tooth, the decision to give up so lovely desserts can depress you.But this is nothing but a brain trick.It is important to configure yourself after your refusal and reach your perfect weight, sometimes a small amount of ice cream or chocolate can chocolate.
Advantages:
- You choose your favorite products from the list of useful ones, when and decide when.
- If the duca diet is possible to follow all the rules and requirements, the duca diet is always a guaranteed result.
- Quick and strong results in the first "attack" stage.
- The diet is easy to observe both at home and at work.The abundant buffet in the resort will also contact a large number of allowed dishes.
Attack phase: Menu a week
The most difficult is the first stage of physiological and psychological sense, the first stage of the diet - if there is more than ten days, there are more than five days to lose a few kilograms, if there is more than ten days.
Gaints:
- meat (beef, rider, rabbit);
- Offal (language, heart, liver, kidneys);
- Fish (boiled, baked, smoked, as well as canned fish without oil);
- Seafood (without limited types);
- HAM (with non-more than 4 percent fat content);
- Poultry without skin (exception - gas and duck);
- Eggs (without restrictions of proteins - only in small quantities, especially in the blood of cholesterol in the blood);
- Dairy products (low -Fat cutting cheese, milk, fruits, kefir, fermented milk);
- Oatmeal tablespoons in the quantity of one and a half tablespoons (they can be added to yogurt or cooked cakes);
- At least 1.5 liters of clean water daily;
- Tea, coffee (natural, solved, coffee drinks), grass, Lite category carbonated water;
- Spices and spices (a moderate amount of salt, tomato paste, onion, garlic, Dalbic, Rasil, Cilantro, dill, parsley).
If you do not want to search for some new dishes and recipes, use the Chapter menu for a week.
Monday
- Breakfast: Three eggs omelet with the addition of milk.
- Lunch: a mint river with chicken soup puree, oatmeal cake.
- Snack: Kefir, lemon paste.
- Dinner: Kefir is cooked in the oven.
Tuesday
- Breakfast: Oatmeal Cup, drank a cup of coffee milk tight.
- Lunch: Beef was beaten, tea with chamomile.
- Snack: Boiled Seafood.
- Dinner: Turkey's furnace is cooked in the yogurt.
Wednesday
- Breakfast: Greens, boiled eggs with a cup of coffee.
- Lunch: Steam chicken cuts, dandruff cakes, green tea.
- Snack: Cheeses made in the oven.
- Dinner: a roll from an omelet where red fish are twisted.
Thursday
- Breakfast: a sandwich (an incision + bath), coffee drink.
- Lunch: Boiled eggs with ears, onions, ginger river.
- Snack: Spill with sugar substitute, lemon juice.
- Dinner: a baked fish in the arm, a decoction of rose fruits.
Friday
- Breakfast: meat chips, black tea.
- Lunch: Foil chicken, green tea.
- Snack: Pancake from the power to power.
- Dinner: Fish salad, mint tea.
Saturday
- Breakfast: meat or ham, eggs with a cup of coffee.
- Lunch: Beef steak, black tea with lemon.
- Snack: Oatmeal cake, fragrant yogurt.
- Dinner: Omelet with onions and seafood, green tea.
On Sunday
- Breakfast: Green and garlic, boiled eggs with a cup of coffee.
- Lunch: Baked chicken breast in tomato paste, tea with chamomile.
- Snack: Oatmeal with a vanilla add porridge.
- Dinner: Fish assorted, Kefir.
Recipes for food for an attack phase
Mackerel baked in the oven
You will have to prepare this dish:
- Mackerel Carcass;
- lemon;
- Greens (parsley, dill, cilantro);
- salt;
- Black pepper;
- Foil to cook bread.
Mackerel wash under the flow of water, unplug your head, clean the carpet of the hole, wash the bottom of the crane, put a paper napkin to remove water.After a few minutes, start the fish with greens, sprinkle in and outside with lemon juice.Add salt and pepper to taste.Mackerel wrap in the foil so that the juice should not be flowing cracks.Put the product to the heated oven to 180 degrees and prepare for 20-25 minutes.
A simple recipe for cheesecakes
Required items:
- 1 package low -fat cutting cheese;
- 1 chicken eggs;
- 4 tablespoons of water;
- 2 tablespoons of canvas seeds;
- 2 tablespoons corn starch;
- Sucrone;
- vanillin;
- A pinch of salt.
Using a mixer or coffee grinder, chop canvas seeds to get flour.Mix all items.From homogeneous mass, the form of cheesecakes.Put them into bread molds or foil in the baking dish.Pre-molds or folikix to hit with any vegetable oil in small quantities.Put in the oven for 20 minutes at a temperature of 190 degrees.Hot cheesecakes containing yogurt or low -fat acid are especially delicious.