For many people in these or other countries, being overweight is a big problem. For some, the struggle lasts a lifetime, someone "floats" back and forth, loses and gains weight again in kilos, but some still reach their ideal weight and keep it with all their efforts all the time.
And for those who are tired of looking at the arrow on the scale and sigh desperately, can not overcome the fat layer on the abdomen and cellulite on the thighs, then there is universal salvation and this is Pierre Ducan's diet. Have you heard of her? Yes, maybe this is all, because it's popular in Europe, but the CIS countries either did not know about it or had only a small grain of information. This diet is a salvation from boring rice, buckwheat, kefir and other single diets that give imaginary weight loss. The diet is varied, it is ideal for those who want to eat delicious, without being lazy to cook their food.
The motto of the diet is "Eat as much as you want! "
Tempting, isn't it? It turns out that food does not become 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 world savior from extras! !
Pierre Dukan is a renowned French nutritionist, a doctor who has been actively researching products and their effects on the body for 30 years. He worked on such a concept as eating habits and could reveal the secrets of ideal weight as well as the way to achieve it.
Pierre Ducan is the author of 19 books, the fruit of his many years of experience and practice, the most important of which is his miracle book "I do not know how to lose weight", which was published in 2011, but is already actively read by all his fans who want to lose weightwithout harm to health and forever! The book has been translated into several languages and is 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 to lose weight. At the same time, the body is cleansed, all toxins and toxins are removed, metabolism is excellent. The main products of the diet are meat, fish, vegetables and last but not least bran. The most attractive and convincing is the duration of the diet, it depends on the number of kilos of excess weight, the time it takes for them to go and the characteristics of the body.
Before embarking on a Ducan diet it is worth knowing about your best weight, which you should strive for. This can be done by using services that are easily found on the Internet. You will be able to enter all the required variables (current weight, desired weight, weight loss attempts, height, pregnancy, etc. ) and get the number for your ideal weight. As you can see, everything is individual. In addition, you get a "ruler" that helps you follow your diet in stages: each level will be calculated according to your height and weight loss, which makes it very easy for you to control the length of your weight loss.
So, let's move on to the stages where the Ducan diet is divided. They are 4. More about each.
Level 1 called "Attack"
Judging by the name, one can understand that we will attack the extra pounds and cause their rapid and significant loss. This is the shortest and most progressive period of Dr. Ducan. Its length is calculated as follows:
- If you gain 5 kg or less - "Attack" will last for several days.
- Did you gain 5-10 extra pounds? Then we will attack the kilos for 3-5 days.
- If more than 10 kg is extra, then the stage is delayed for 5-7 days, well, at most 10.
During this period, you can only eat protein: meat, fish, low-fat dairy products and eggs. During all this time, up to 6 kg of weight can go by without much effort.
Now more about the products we will attack the weight with.
You can eat:
- Any lean meat: veal, rabbit, beef, horsemeat (all meat except entrecote and fileshki), rabbit. Pork and lamb are taboo! Work without a gram of oil.
- Liver, kidneys, lungs - any beef, veal, poultry offal as well as the tip of the beef tongue.
- Every bird other than a duck and a goose must be skinless.
- Skinless skin with a fat content of 2 to 4 percent.
- All fish, regardless of cooking method.
- Seafood.
- Eggs, but not more than 2 egg yolks, white can be unlimited. If you have high cholesterol, reduce egg yolks to 3-4 times a week.
- Low fat dairy products. You can also milk powder 0% fat, but not more than 3 tbsp. l. in 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 consumed in moderation:
- coffee and any tea;
- vinegar and soy sauce;
- any vegetables, perch seeds, up to one and a half onions a day and another spice;
- gelatin, baking powder, yeast and agar-agar;
- pair of cucumbers, can be used as a spice;
- lemon juice for dressing;
- salt and mustard - very little, otherwise excess water does not leave the body;
- zero calorie 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, it surrounds the intestines, allows it to normalize its work and the stool improves. Do not use for frying, do not heat, preferably - dress for salads.
In all cases it is important:
- Eat 1, 5 tbsp. l. oat bran per day.
- Light gymnastics and daily 20-minute walks.
- Drink 2 liters of water (tea, coffee counts).
If you get a bad taste in your mouth, do not worry about bad smells, this is a completely acceptable phenomenon and indicates that you are on the right track. You can continue to another phase.
Phase 2 - exchange or cruise
This step lasts until the arrow on the scale shows you a desirable, optimal image. The peculiarity of this period is that protein days alternate between protein-vegetarian days.
Pierre Ducan's diet offers an independent choice - 1/1, 2/2 or 5/5. For people with a lot of excess weight, it is advisable to follow the 5/5 system, for those with a little excess, 1/1 is optimal, so it will be easier for the body and you.
List of forbidden vegetables (starch and not only):
Avocados, all legumes, not green beans, peas, corn, potatoes, lentils, olives and olives and all kinds of cereals and pasta. The artichoke has not been identified in any product category and therefore its use should be minimized.
All other vegetables can be, only carrots and beets should be eaten in small amounts, as it contains sugar. For a change, you can add 1 tablespoon to your diet. l. tomato paste (tomato sauce), plus 0% yogurt with fruit.
For cooking you can use any product from the "Attack" stage, which should be eaten there in moderation.
The innovations are as follows:
- Bran now we eat 2 tbsp. l. in one day.
- If necessary, then one article. l. Wheat bran will help with constipation.
- Dairy food should not exceed 1 kg, control this.
- Water is the same 2 liters.
- And now you have to walk for at least half an hour.
Thanks to the division of proteins with vegetables, you allow yourself to normalize metabolism, water leaves the body and removes toxins, toxins, fats and salt. As soon as you notice that the arrow on the scales has become a precious number, you should move on to the stage called "Consolidation".
Level 3 - "Integration" or "Securing Weight"
This step will help you trust the results obtained and they will last based on the lost kg. That is, if you lost 5 kg in the second stage, then the compression will last for 50 days, 10 kg - 100 days and so on. It turns out to be one lost pound in 10 days from 3rd level.
Have you gone through the two stages before, do you want variety and something new? You're welcome! You can now afford 40 grams of hard cheese that contains no more than 40% fat in dry matter. The lower the% fat content, 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, now you can eat fried pork, bacon and lamb in any quantity.
And a few more bonuses: now you can lean on a portion of starchy vegetables once a week, as well as organize a "stomach feast", which allows you to eat first, second and dessert (aperitif - a glass of wine with cheese). But all thismust be eaten at once, for breakfast or lunch.
Now we will split the whole stage in two. For example, you have to stick to compression for 80 days. The first part - 40 days: you can get one serving of starch and one "feast" per week, but for the next 40 days you can feast and eat starch several times a week.
What is meant by starch? Here is the list and the permitted amount for consumption:
- Pasta. They can be eaten at about 220 gr. dress with natural tomato paste with onions, or crush with a little parmesan cheese.
- Whole wheat, as well as couscous and wheat bulgur and allowed in quantities of 200 gr.
- Lentils. It can be 200-220 grams, it helps to stabilize the weight due to the content of right carbohydrates.
- Beans, peas and chickpeas are very nutritious and you can also get some of them.
- Rice and potatoes should be eaten infrequently, in small portions of 125 grams each (potatoes must be in uniform). Whole grain rice can be consumed in the amount of 220 grams.
What not to do:
- arrange two festivals in a row
- need supplements - have a sense of proportion
Choose yourself one day a week, so to speak, unloading protein, so that all the excess calories can easily disappear and leave this day always the same, for example - Thursday.
Now need to eat bran up to 2, 5 tbsp. l. per day and walk for at least 25 minutes a day.
Level 4 - "Stability"
Well, now we've reached the final stage called "Stability".
It has some rules, to follow what you will not gain in life, the main thing is to just 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.
- Be faithful to one protein fast 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 lifts, escalators, and if you can, get out of the bus to the bus stop sooner / later and walk home / work. Check that it works!
- Bride you need to eat 3 tbsp. l. day and every day.
Ducan diet recipes
There are many recipes online for followers of the Ducan diet and so that you do not find it boring and monotonous, try cooking a few dishes.
Egg salad
We take two boiled eggs, chives, low-calorie sour cream (kefir) and spices.
Cooking 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, the fragrant egg salad is ready.
Zucchini pancakes with salmon
We take a pound of zucchini and rub them on a coarse grater, letting the juice flow. Meanwhile, take 3 eggs, a few tablespoons of cornstarch and one pepper, mix everything together, add the chopped salmon and season with salt.
Mix this homogeneous mass with the zucchini and make pancakes in a Teflon pan without oil. Done!
Three minutes bread
It is necessary:
- 2 tbsp. l. oat bran and 1 tablespoon of flour;
- some eggs;
- cornstarch 3-4 tbsp. l. ;
- 2 tbsp. l. kefir;
- can of soft cottage cheese 0-1% fat;
- 1 bag of baking powder.
Add salt to the starch and bran, add baking powder and mix thoroughly. Mix kefir, eggs and cheese in another bowl. We combine everything, mix together and put in the form. Bake in the oven for 20-30 minutes.
It goes well with a little salted salmon and cucumber.
The shark is baked in film
We take the fillet, marinate it in lemon juice, add salt, fish seasoning, various herbs, wrap it in foil and bake it in the oven for 10-15 minutes.
Reviews of the Ducan diet are simply excellent, many women of honor have achieved stunning results and lost up to 50! kilos and took on the image of young girls. In men, reviews of the Ducan diet are also good, everyone who applied for the ideal weight got the desired result and without feeling any psychological discomfort.
Consider the main disadvantages and benefits of Dr. Ducan
Minuses
- in the early days, there may be increased fatigue, this is due to the appearance of body ketones in the body, which reduces appetite;
- vitamin deficiency, supplement this 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 are lazy to cook;
- not suitable for people with persistent intolerance to certain foods, allergy sufferers and people with stomach diseases.
pros
- only natural are the most used consumer products;
- one hundred percent result, even with the body's resistance to diet;
- excellent motivation at the "Attack" stage, the weight is quickly disappearing;
- tasty and dedicated;
- you can always eat a lot;
- It is very easy to follow a diet, whether you are at home, working in an office or at a resort.
Try Pierre Ducan's Miracle Diet and evaluate its effectiveness!