For many residents of 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 keep it with all their efforts all the time.
And for those who are tired of watching the arrow of the scale and a desperate sigh, unable to overcome the fat layer on the abdomen and cellulite on the thighs, there is a universal salvation and this is Pierre Ducan’s diet. Have you heard of her? Yes, maybe that’s all, because it’s popular in Europe, but CIS countries either didn’t know about it at all or have only small grains of information. This diet is a salvation from boring rice, buckwheat, kefir and other mono-diets, which give imaginary weight loss. The diet is varied, ideal for those who like 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 the enemy, but a helper in the fight against calories and fat, and that is important.
A few words about the author diet, you need to know the world's savior of extra pounds? ! !
Pierre Dukan is a famous French nutritionist, a doctor who has been actively studying products and their effects on the body for 30 years. Working on such a concept as eating behavior, he managed to discover the secret of ideal weight, as well as the path to achieving it.
Pierre Ducan is the author of 19 books that are the result of his many years of experience and practice, but the most important is his amazing bestseller "I don't know how to lose weight", published in 2011, but it is already actively read by all his fans who want to lose weight without harm to health and forever! ! The book has been translated into several 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 food products 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 extra pounds, the time required to leave and the characteristics of your body.
Before starting the Ducan diet, it is worth knowing your optimal weight, which you should strive for. 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 attempts, height, pregnancy, etc. ) and get a figure for your ideal weight. As you can see, everything is individual. In addition, you will get a "ruler" that will help you in the phase tracking of the diet: each phase will be calculated according to the duration and weight loss, which will very easily allow you to control the duration of weight loss.
So, let’s move on to the stages into which the Ducan diet is divided. There are 4. More about each.
Phase number 1 called "Attack"
Based on the name, it can be understood that we will attack the extra kilograms, causing their rapid and significant loss. This is the shortest and most advanced period of Dr. Ducan. Its duration is calculated as follows:
- If it is an additional 5 kg or less - "Attack" will last for several days.
- Are you 5-10 pounds overweight? Then we will attack the pounds for 3-5 days.
- If there is more than 10 kg of excess, then the phase is postponed for 5-7 days, well, at most for 10.
During this period, you can eat only protein: meat, fish, low-fat dairy products and eggs. During all this time, up to 6 kg of weight can go without much effort.
Now more about those products that will attack our weight.
You can eat:
- Any lean meat: veal, rabbit, beef, horse meat (all meat except appetizers and fillets), rabbit. Pork and lamb are taboo! Prepared without grams of oil.
- Liver, kidneys, lungs - any beef, veal, poultry offal, as well as the tip of a beef tongue.
- Any bird except duck and goose must be skinless.
- Skinless ham with a fat content of 2 to 4 percent.
- Any fish, regardless of the method of cooking.
- Sea food.
- Eggs, but no more than 2 yolks, egg whites can be unlimited. If you have high cholesterol, reduce your yolk intake to 3-4 per week.
- Low fat dairy products. You can also milk powder with 0% fat, but not more than 3 tbsp. l. for 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 does not take place.
Some foods should be eaten in moderation:
- coffee and any teas;
- vinegar and soy sauce;
- any greens, cumin seeds, at most one and a half onions a day and other spices;
- gelatin, baking powder, yeast and agar-agar;
- a pair of gherkins, can be used as a spice;
- lemon juice for dressing;
- salt and mustard - very little, otherwise excess water will not leave the body;
- calorie-free sugar substitutes (not fructose, glucose and sorbitol);
- diet drinks;
- you can eat 8 crab sticks;
- mono oil can be used as paraffin oil (1 tbsp. l. ), because it is not high in calories, wraps the intestines, allows normalization of work, and stool improves. Do not use for frying, do not heat, ideally - salad dressing.
In any case, the imperative is:
- Eat 1, 5 tbsp. l. oat bran daily.
- Light gymnastics and daily walks of 20 minutes.
- Drink 2 liters of water (tea, coffee counts).
If you have a bad taste in your mouth, don't worry about a bad smell, this is an absolutely acceptable phenomenon and indicates that you are on the right track. You can move on to the second phase.
Phase 2 - Alternation or cruise
This phase lasts until the arrow on the scale shows you the desired, optimal figure. The peculiarity of this period is that the protein days alternate with the protein-vegetable.
Pierre Ducan's diet offers the possibility of independent choice of change - 1/1, 2/2 or 5/5. For people who are overweight, it is advisable to follow the 5/5 scheme, for those who are a little overweight, 1/1 is optimal, so it will be easier for both the body and you.
List of prohibited vegetables (starch and not only):
Avocados, all legumes, 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 kept to a minimum.
All other vegetables can be, only carrots and beets should be eaten in small quantities, because they contain sugar. For a change in diet you can include 1 tbsp. l. tomato paste (ketchup), as well as 0% yogurt with fruit.
You can use all the products from the "Attack" phase for cooking, which should be eaten in moderation there.
The innovations are as follows:
- Dam now eat 2 tbsp. l. for one day.
- If necessary, then one art. l. wheat bran will help with constipation.
- Dairy foods should not exceed 1 kg, check this.
- The water is the same 2 liters.
- And now you need to walk for at least half an hour.
Thanks to the exchange of protein with vegetables, you will allow you to normalize metabolism, water will leave the body removing toxins, toxins, fat and salt. As soon as you notice that the arrow on the scale has become the desired number, you should move on to a phase called "Consolidation".
Phase No. 3 - "Consolidation" or "Weight Assurance"
This phase will help you consolidate the results obtained and will last based on the kg lost. That is, if you lost 5 kg in the second phase, the consolidation will take 50 days, 10 kg - 100 days, and so on. It turns out for one kilogram lost in 10 days of the 3rd phase.
After going through the previous two stages, do you want diversity and something new? You're welcome! You can now afford 40 grams of hard cheese that contains no more than 40% fat in the dry matter. The lower the% fat, the more cheese you can eat.
You can also get a few slices of rye bread, one unit of fruit (except bananas, cherries, cherries and grapes) and a few slices of watermelon or melon.
As for meat, you can now eat fried pork, bacon and lamb in any quantity.
And a few more bonuses: now once a week you can rely on a portion of starchy vegetables, as well as organize a "stomach feast" that allows you to eat any first, second and dessert (aperitif - a glass of wine with cheese). But it all has to be eaten in one meal, for breakfast or lunch.
We will now divide the whole stage in half. For example, you have to stick to consolidation for 80 days. The first part - 40 days: you can have one serving of starch and one "feast" a week, but for the next 40 days you can eat and eat starch several times a week.
What do we mean by starch? Here is a list and quantities allowed for consumption:
- Pasta. They can be eaten with about 220 gr. topping with natural tomato paste with onions or mash with a little parmesan.
- Whole wheat, as well as couscous and wheat bulgur and the allowed amount of 200 gr.
- Lenses. It can be 200-220 grams, it helps to stabilize weight due to the content of slow carbohydrates.
- Beans, peas and chickpeas are very nutritious, and you can have several.
- Rice and potatoes should be eaten very rarely, in small portions of 125 grams each (potatoes must be in uniform). Whole grain rice can be consumed in an amount of 220 grams.
What not to do:
- prepare two feasts in a row
- they require a supplement - they have a sense of proportion
Choose for yourself one day a week, so to speak, protein that unloads, so that all the excess calories can easily disappear and let this day always be the same, for example - Thursday.
Bran should now eat up to 2, 5 tbsp. l. daily and walk for at least 25 minutes a day.
Phase 4 - "Stabilization"
Here, we have now reached the final phase called "Stabilization".
There are some rules, following which you will not gain weight during your life, the main thing is just to follow them.
- Eat as before, but control the amount of food. Better more protein and vegetables, do not overdo it with fruits, cheese, bread and starchy foods.
- Stay true to one day of protein fasting and the weight will never come back.
- Water not less than 2 liters.
- Walk every day for at least 20 minutes.
- Walk more, forget about elevators, escalators and if you can, get out of the minibus to the bus station earlier / later and walk home / to work. Make sure it works!
- Bran you need to eat 3 tbsp. l. day and every day.
Shop diet recipes
There are a lot of recipes online for followers of Ducan’s diet, and in order not to think it’s boring and monotonous, try cooking a few dishes.
We take two boiled eggs, chives, low-calorie sour cream (kefir) and spices.
Cooking is very simple: cut the eggs into cubes, add finely chopped onions and season with a spoonful of sour cream, salt and voile, the fragrant egg salad is ready.
Zucchini pancakes with salmon
We take half a kilo of zucchini and rub them on a coarse grater, let the juice drain. Meanwhile, take 3 eggs, a couple of tablespoons of cornstarch and one pepper, mix it all, add chopped salmon and spices with salt.
Mix this homogeneous mass with zucchini and make pancakes in an oil-free Teflon pan. Done!
It is necessary:
- 2 tbsp. oat bran and 1 tablespoon wheat;
- a pair of eggs;
- cornstarch 3-4 tbsp. l. ;
- 2 tbsp. kefir;
- can of soft cottage cheese 0-1% fat;
- 1 bag of baking powder.
Add a little salt to the starch and bran, add baking powder and mix well. In another bowl, mix the kefir, eggs and cottage cheese. We combine, mix and arrange everything into a form. Bake in the oven for 20-30 minutes.
It goes well with slightly salted salmon and cucumber.
Hake baked in foil
We take 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.
Reviews of the Ducan diet are simply excellent, many women in their honorable years have achieved amazing results, losing up to 50! pounds and took the form of young girls. Among men, reviews of the Ducan diet are also good, all those who strived for the ideal weight got the desired result without psychological discomfort.
Consider the main disadvantages and advantages of diet dr. Shop
- in the early days there may be increased fatigue, this is due to the appearance in the body of ketone bodies that reduce appetite;
- vitamin deficiency, compensate for it with tablet vitamin complexes;
- there is still a lack of fat, so sometimes you can add a little vegetable oil;
- Ducan’s diet may not appeal to people who cook lazily;
- not suitable for people with permanent intolerance to certain foods, allergy sufferers and people with stomach diseases.
- only natural, most useful products are used;
- one hundred percent result, even with the body's resistance to the child;
- excellent motivation in the "Attack" phase, the weight disappears quickly;
- tasty and healthy;
- you can always eat a lot;
- The child is very easy to follow, whether you are at home, working in an office or at a resort.
Try Pierre Ducan’s miracle diet and evaluate its effectiveness!