For many residents of this or that country, being overweight is a big problem. For some, the struggle with it lasts a lifetime, someone "floats" back and forth, losing and gaining again kilograms, but some still reach their ideal weight and maintain it with all their efforts all the time.
And for those who are tired of looking at the arrows of the scales and sighing in despair, unable to cope with the layer of fat on the belly and cellulite on the thighs, there is universal salvation and this is the diet of Pierre Ducan. Have you heard of him? Yes, maybe this is it, because it is popular in Europe, but the CIS countries either don't know about it or have little information. This diet is a rescue from boring rice, buckwheat, kefir and other single diets, which provide imaginary weight loss. The food is varied, suitable for those who like to eat well, without being lazy to cook themselves.
His diet motto is "Eat as much as you want! "
Seductive, right? It turns out that food will not be an enemy, but an assistant in the fight against calories and fat, and this is important.
A few words about the author of the diet, you need to know the savior of the world from extra pounds? !
Pierre Dukan is a renowned French nutritionist, a doctor who has been actively studying products and their effects on the body for 30 years. Working on concepts such as eating behavior, he was able to uncover the secrets of the ideal weight, as well as the path to achieving it.
Pierre Ducan is the author of 19 books, which are the fruit of his years of experience and practice, but the most important of which is his magical bestseller "I Don't Know How to Lose Weight", which was released in 2011, but is actively read byall his fans who want to lose weight without harm to health and forever! The book has been translated into several languages and sold in more than ten countries around the world.
Diet Dr. Ducan is based on the consumption of protein foods, which are easily absorbed by the body and help lose weight. 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 interesting and convincing is the duration of the diet, it depends on the number of kilograms of excess weight, the time it takes to leave it and the characteristics of your body.
Before starting the Ducan diet, it's a good idea to know your optimal weight, which you should strive for. This can be done using services that are easily found 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. Plus, you will receive a "ruler" that will help you follow the diet in stages: each stage will be calculated according to the duration and weight loss, which will easily allow you to control the duration of weight loss.
So, let's move on to the stages in which the Ducan diet is divided. There are 4. More about each.
Stage number 1 is called "Attack"
Based on the name, one can understand that we will strike the extra pounds, triggering their rapid and significant losses. This is the shortest and most progressive period of the Dr. diet. Ducan. The duration is calculated as follows:
- If the extra 5 kg or less - "Attack" will last several days.
- Got 5-10 extra pounds? Then we will attack the kilograms for 3-5 days.
- If more than 10 kg, then the stage is postponed 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. During this time, weight up to 6 kg can be reached without much effort.
Now more about the products with which we will attack the weight.
You can eat:
- Any lean meat: veal, rabbit, beef, horse meat (all meat, except entrecote and fileshki), rabbit. Pigs and lambs are taboo! Prepared without a gram of oil.
- Liver, kidneys, lungs - all beef, beef, poultry offal, as well as the tip of beef tongue.
- Every bird other than ducks and geese must be skinless.
- Skinless ham with 2 to 4 percent fat content.
- Any fish, regardless of the cooking method.
- Seafood.
- Eggs, but not more than 2 yolks, whites can be unlimited. If you have high cholesterol levels, reduce your egg yolk intake to 3-4 per week.
- Low-fat dairy products. You can also 0% fat milk powder, but no more than 3 tbsp. l. in a day.
All this is worth cooking without adding oil and fat, you can eat whenever you want, as much as you like, calorie counting is not done.
Some foods should be consumed in moderation:
- any coffee and tea;
- vinegar and soy sauce;
- any vegetables, caraway seeds, a maximum of one and a half onions per day and other spices;
- gelatin, baking powder, yeast, and gelatin;
- a pair of cucumbers, can be used as a condiment;
- lemon juice for sauce;
- salt and mustard - very little, otherwise excess water will not leave the body;
- zero-calorie sugar substitute (not fructose, glucose and sorbitol);
- diet drinks;
- You can eat 8 crab sticks;
- mono oil can be used as paraffin oil (1 tbsp. l. ), as it is not high in calories, envelops the intestines, allows it to normalize its work, and stool improves. Do not use for frying, do not heat, ideally - a dressing for salads.
However, it is very important:
- Eat 1, 5 tbsp. l. wheat bran a day.
- Light exercise and a 20-minute walk every day.
- Drink 2 liters of water (amount of tea, coffee).
If you get a bad taste in your mouth, don't worry about the bad smell, this is a completely acceptable phenomenon and shows that you are on the right track. You can proceed to the second stage.
Stage 2 - Change or Cruise
This stage continues until the scale arrow shows the desired optimal number. The peculiarity of this period is that protein days alternate with protein-vegetable days.
Diet Pierre Ducan offers to choose the alternation independently - 1/1, 2/2 or 5/5. For people with large excess weight, it is recommended to follow the 5/5 scheme, for those with a small excess, 1/1 is optimal, so that it will be easier for the body and you.
List of prohibited vegetables (starchy and not only):
Avocados, all legumes, non-green beans, peas, corn, potatoes, lentils, olives and olives, and all kinds of cereals and pasta. Artichokes have not been identified in any product group, so their use should be minimized.
All other vegetables can, only carrots and beets should be eaten in small amounts, as they contain sugar. For a change, you can put 1 tbsp in the food. l. tomato paste (tomato sauce), as well as 0% yogurt with fruit.
For cooking, you can use all the products of the "Attack" stage, which should be eaten there in moderation.
These innovations are as follows:
- Bran now we eat 2 tbsp. l. in a day.
- If necessary, then one Art. l. Wheat bran will help with constipation.
- Dairy food should not be more than 1 kg, control this.
- Water equals 2 liters.
- And now you have to walk at least half an hour.
Thanks to the replacement of protein with vegetables, you will allow you to normalize metabolism, water will leave the body, remove toxins, toxins, fats and salts. As soon as you see that the arrow on the scale has become the preferred number, you should proceed to the stage called "Consolidation".
Stage number 3 - "Consolidation" or "Securing the weights"
This phase will help you consolidate the results obtained and will survive based on the kg lost. That is, if you lose 5 kg in the second stage, then Consolidation will last 50 days, 10 kg - 100 days, and so on. It turns out that for one kilogram lost 10 days of the 3rd stage.
After going through the previous two stages, do you want variety and something new? You're welcome! You can now buy 40 grams of hard cheese that contains no 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 meat, you can now eat any amount of fried pork, bacon and lamb.
And a few more bonuses: now you can lean on a serving of starchy vegetables once a week, as well as organize a "belly feast", which allows you to eat the first, second and dessert meals (alcoholic drink - a glass of wine with cheese). But all this should be eaten in one meal, for breakfast or lunch.
Now we are going to divide the whole stage in half. For example, you should stick to consolidation for 80 days. First part - 40 days: You can have one serving of flour and one "feast" per week, but the next 40 days you can feast and eat flour several times a week.
What do we mean by flour? The following is a list and the amount that is allowed to be consumed:
- Some kind of spaghetti. They can be eaten about 220 gr. dip with natural tomato paste with onions, or crumble with a little Parmesan cheese.
- Whole grains, as well as couscous and bulgur wheat and are allowed in the amount of 200 gr.
- Nuts. Can be 200-220 grams, helps stabilize body weight because of the slow carbohydrate content.
- Beans, peas, and chickpeas are very nutritious, and you can eat them too.
- Rice and potatoes should be eaten very rarely, in small portions of 125 grams each (potatoes should be uniform). Whole grain rice can be consumed in the amount of 220 grams.
What not to do:
- arrange two parties in a row
- need a supplement - have a sense of proportion
Choose for yourself one day of the week, so to speak, unloaded protein, so that all excess calories can be easily lost and let today always be the same, for example - Thursday.
The bran now needs to be eaten up to 2. 5 tbsp. l. a day and walk at least 25 minutes a day.
Stage 4 - "Stabilization"
Well, now we come to the last stage called "Stabilization".
It has several rules, according to which you will not gain weight throughout your life, the main thing is to adhere to them.
- Eat as before, but control the amount of food. Better more protein and vegetables, do not overdo it with fruits, cheeses, breads and starchy foods.
- Stay true to one day of protein fasting and the weight will never come back.
- Water not less than 2 liters.
- Take a walk every day for at least 20 minutes.
- Walk more, forget about lifts, escalators and if you can, get off the minibus to the stop earlier/later and walk to your home/office. Check working!
- Bran you need to eat 3 tbsp. l. day and every day.
Ducan Diet Recipes
There are many recipes on the network for adherents of the Ducan diet, and so that you don't think they are boring and monotonous, try cooking a few dishes.
Egg salad
We take two boiled eggs, green onions, low-calorie sour cream (kefir) and spices.
Cooking it is very simple: we cut the eggs into cubes, add finely chopped onions to them and season with a spoonful of sour cream, salt and voila, a fragrant egg salad is ready.
Zucchini Pancakes with Salmon
We take a pound of zucchini and rub it on a coarse grater, let the juices drain. Meanwhile, take 3 eggs, a few tablespoons of cornstarch and one bell pepper, mix them all together, add the chopped salmon and season with salt.
Mix this homogeneous mass with zucchini and make pancakes in a Teflon pan without oil. Done!
Three minutes bread
It is necessary:
- 2 tbsp. l. wheat bran and 1 tablespoon of oats;
- some eggs;
- corn flour 3-4 tbsp. I. ;
- 2 tbsp. l. kefir;
- a can of soft cottage cheese 0-1% fat;
- 1 sachet of baking powder.
Add a pinch of salt to the flour and bran, add the baking powder and mix well. In another bowl, mix kefir, eggs and curd. We combine everything, mix and style in shapes. Bake in the oven for 20-30 minutes.
It goes well with the slightly salty salmon and cucumber.
Hake baked in foil
We take the hake fillet, soak it in lemon juice, add salt, fish seasoning, various spices, wrap in foil and bake in the oven for 10-15 minutes.
Reviews about the Ducan diet are great, many women of a respectable age have achieved amazing results, losing up to 50! kilograms and take the form of young girls. Among men, reviews about the Ducan diet are also good, everyone who strives for an ideal body weight receives the desired result, and without experiencing psychological discomfort.
Consider the main cons and pros of the Dr. diet. Ducan
minus
- in the early days, there may be increased fatigue, this is due to the appearance of ketone bodies in the body, which reduces appetite;
- vitamin deficiency, compensate for this with vitamin complex tablets;
- there is still a lack of fat, so sometimes you can add a little vegetable oil;
- The Ducan diet may not appeal to people who are lazy to cook;
- not suitable for people with persistent intolerance to certain foods, allergy sufferers and people with stomach ailments.
pro
- exclusively natural, the most useful products are used;
- one hundred percent yield, even with resistance to dieting;
- great motivation at the "Attack" stage, the weight quickly disappears;
- tasty and healthy;
- You can always eat a lot;
- The diet is very easy to follow, whether you are at home, working in the office or at the resort.
Try Pierre Ducan's magic diet and evaluate its effectiveness!