Dyukan's Diet- Developed by famous French nutritionist.She became famous after the publication I Can’t Lose Weight, published in 2000, which was translated into 14 languages for sale (published in 32 countries).He himself calls it: Dietan Dyuk is a way to lose weight due to nutrition, rich in vegetables and protein, without the need to calculate calories.Protein products (“eat as much as you can”) without limiting vegetables (“how much can you eat”).At the same time, diet restricts the use of carbohydrates in particular sugars.The main principle of diet is to get results quickly.Allow unlimited products without hunger, just as important - keep your weight.
Dyukan's diet has contraindications:
- The presence of cardiovascular disease;
- hypertension;
- renal dysfunction;
- Diabetes, liver pathology;
- Gastrointestinal diseases, allergies;
- Bone disease, joints;
- Pregnancy and lactation;
- Teens and seniors.
Dukan diet, the stage of duration
attack- Main weight loss, lasting up to five days.
alternately- Continue weight loss.This phase continues until the desired result, which may be several months.
fixing- Fixed results.The duration of the stage is calculated by ten days per kilogram weight.
Stablize- Long-term preservation and maintenance results.
Four stages of Dukan diet
I'm phase "attacking"The following products are allowed:
- Low fat (chicken, beef, rabbit, quail, veal, turkey).You can have a limited quantity: pork and mutton.
- Sour - Fat and fat products: kefir, cheese, milk, yogurt.
- Seafood: fish, squid, mussels, octopus, shrimp, oysters, caviar.You can - eggs, but no more than 2 proteins, the amount of protein is not high; chicken and beef liver.
- Salt, spices, mustard, lemon juice limited; 1.5 tablespoons.l.Bran from wheat.
Phase II "Alternate"In addition to all content, the following products are also allowed:
Any cabbage, beets, zucchini, carrots, cucumbers, tomatoes, salad leaves, vegetables.
Phase III "merge"For this stage, milder conditions are provided.At this stage, a fruit is allowed per day, but cannot have a higher sugar content (e.g., impossible, such as bananas, grapes, figs, cherries and cherries).Once a week, rice, pasta, potatoes are allowed.This will ensure that the weight is stable.The duration of this period is as follows: We multiply the number of kilograms lost by 10 days.According to Dr. Dukan, each kilogram must be established within 10 days.And, the more you lose, the longer you have to stay at this stage.
The iv stage is "stable".Allows the start of a long-term phase of all products.The main condition of this stage is a small part of nutrition.During this time, the weight should be controlled and kept in place.To protect yourself from the appearance of excessive weight, connect to physical exercise.Remove one protein day per week.
Dukan diet is the duration of the stage, especially the third stage, depending on how you are already able to pay extra pounds on previous stages.For example, if you manage to throw 5 kg in the third stage, then if you throw 10 kg - 100 days, this stage will last 50 days.Every 10 days, you should get -1 kg.
Physical exercise
Dukan's diet involves walking + exercise every day within 20-30 minutes.Make sure to drink at least 2 liters of water per day.Eat at least 1.5 tablespoons of oat bran a day.In order to properly adhere to the diet, it is necessary to provide the body with moderate but compulsory physical fatigue, and doctors also paint according to these stages:
- I walk 20 minutes a day + exercise;
- 30 minutes walk + exercise every day at the second time;
- The third stage arrives 25 minutes walk + exercise;
- Stage IV to 20 minutes walk + exercise every day.
Remember that Dukan’s diet is better for those who lead an active lifestyle.It’s not easy to build muscle when losing weight – the body is busy burning fat.However, adding load can get rid of extra fat faster.
Dyukan's Diet: What Can You Eat?
The food plan is based on the fact that a person starts to consume 2-3 times more protein than usual.This leads to the fact that the body begins to replenish carbohydrates, burning its own fat.What's there?
There are many suitable products - everyone can choose what he likes by themselves.
First of all, it is a white chicken.It does not actually contain fat.The rest of the body is also good, but the skin has to be removed - the main reserves of chicken fat lurk there.Switch - This is almost a diet product.Ryba is also white meat, and in a protein diet, they are not important to the fat content of fish.Fish oil is a well-known means of strengthening the body.He and fatty acids are rich in Dime-3.Yaytsa-Dietetics is sure that it won't hurt anyone every day.Plus, this is the most affordable source of protein compounds.Bob, beans, peas, lentils, soy – all of them are beans, such as alternative meat products.The advantage of beans is that they contain a lot of fiber.Soil protein (soy meat, tofu cheese) is also valuable.Since soybeans are produced by beans, their advantages are less favorable than those of beans, lentils, etc.Moloko and dairy products.This is a great choice for meat products.Various cheeses, yogurt, cheese, and feta cheese not only provide protein to the human body, but also contains calcium.If you lose weight, you consume products with a low percentage of fat.
What can’t be eaten with a protein diet?
SDA and Sugar are the first two enemies of a good guy.But without glucose, the human body cannot work properly, so fruits, vegetables, and berries must be included in the diet.All of this contains enough amounts of natural sugar, which will make up for the deficit.White bread, pastries, rolls, bread must be completely excluded at first, and the body will burn fat.You can only use things made from whole grains.