The famous power system developed by French Nutritionist Pierre Dukan has become one of the most popular diets in the world.The essence of the diet of the ducon is a sharp decrease in carbohydrates that forces the body to actively spend calories.
Essence of diet of dukeon
The advantage of Pierre Dukan's diet on others is that it does not order to count and keep diet of calories.Dukan does not limit the time of eating.The most important thing is to face the four stages of the diet.Two early, on weight loss, on the final - fixing and a smooth exhaust from diet.
Compulsory element - The inclusion of oat bran in the diet, which creates a sense of saturation and helps to accelerate metabolism.Dr.Dukeon has also recommended that it is also considered for physical exertion in 20-30 minutes a day, even a simple walking is considered.
Dietary stages of dukeon
1.assault
At this stage, the body is getting rid of excess pounds rapidly.According to beliefs, the attack is the most difficult period, may face very easy faces in later stages.The essence of the attack is not in starvation: there is, but there is a strictly defined set of products that separates high protein content, which allows weight loss without the loss of muscle mass.
The stage lasts for 2 to 7 days.There are more than 70 items in the list of permissible products, and don't forget about Bran!
2.optional
At this stage, the carbohydrates are added to the menu.But this does not mean that it is time to celebrate the victory with your favorite cake.Pierre Dukan recommends carbohydrates from vegetables: you can eat someone other than starch.
Alternative means that they pure each other with protein and protein-test days.The duration of the phase is calculated by the formula: weight 7 days per additional kilogram.
3.Fixing
A very important phase that avoids the return of lost kilogram.The menu should be gradually expanded, but inspect a purely protein day in the week.Multiply the number of lost kilograms by ten - so many consolidation will work.
4.Stabilization
Finally, you can return to the normal menu.There are only three restrictions: once a week a purely protein day, 20 minutes of physical activity and three tablespoons of oats cut per day.According to Pierre Dukan, compliance with these rules throughout his life is insured by the return of lost weight.
Ducon diet dishes
Attack: Bread on Dukan
150 grams soft cheese cheese
2 -3 eggs
4 tablespoons
4 tablespoons gluten
1 tbsp oil
1 teaspoon baking powder
Mix all the ingredients, make bread and bake in the oven until cooked at a temperature of 180 degrees.
Alternative: Pixant Brinjal Salad
2 - 3 brinjal
1 red onion
400 -500 grams tomatoes
A bunch of parsley
2 tablespoons of apple cider vinegar
0.5 teaspoon salt
1 tbsp Chinese option
Garlic
1 tbsp of vegetable oil
black pepper
We pierce brinjal in many places with a fork and bake in the oven at 180 degrees 30 and minus 40 minutes.
We cut the onion into half rings, adding sucrotor, salt and apple cider vinegar.Pour a glass of boiling water and leave to leave in this pickle.
When brinjals are ready, we clean them from the skin and cut them with large cubes.Add chopped tomatoes and finely chopped parsley.
We extract water from the onion and add it to the salad.We season the salad with a teaspoon of vegetable oil.
Purely Protein Day: Stuffed Squed
Dead bodies of 6 dead bodies
1 onion
4 boiled eggs
8 crab sticks
100 grams shampling
Salt, pepper to taste
Turn the mushrooms and onions until cooked, move to a bowl, add chopped rods and eggs.Mix salt, pepper, everything.As a result we fill the pure and washed squaid with minced meat, fasting the edges with a toothpick.
We lie in size, add milk in which we pre -seeded salt, pepper, dill.Milk should be closed half.We put the form in the oven, already heated to 180 degrees for 10 minutes.Then we turn on the squad and send it to the oven for another 10 minutes.
Table of products permissible for ducon diet
Meat:
Beef plaque, beef tongue, beef clipping, stake, rabbit, sports, calf liver, calf buds, strokes, less -less -bosses without skin.
Bird:
Chicken, turkey, caced, turkey to ham, chicken ham, quail, chicken lever.
fish,
Cod, Heck, A. Palatus, a Dorda, Kefal, Flounder, C Purch, Pix, Putasa, Salman, Crab, Tuna, Macreel, Sardin, Slop, Barabot, Carp, Stereen, Spot, Trout, Catfish, hering.
Seafood,
Squed, Crab, Trumpter, C Scallop, Shrimp, Shrimp Fish, Karkatits, C Snail, Seep, Marine Hedgehog, Muscles.
Plant Protein:
Oat Bran, Tofu.
Dairy Products:
Small cottage cheese, yogurt without low sugar, low -milk, low -food melt cheese, kefir.
Eggs:
Chicken, quail.
Vegetables (Starting from the option phase):
Cucumbers, tomatoes, radishes, brinjals, artichokes, latus, carrots, onions, onions, colrabi, cabbage, zucchini, broccoli, Brussel cabbage, rubbarab, pumpkin, spinach, endy, green beans, chic, turns, spans, spans, sfeer, armed, armed.
Who is contraindicated in the diet of Ducon?
Like any power restriction, there are differences in the diet of Dukeon.
If you have high blood pressure, kidney disease or gastrointestinal tract, atherosclerosis, then you should not observe the diet of Pierre Dukan.In any case, before starting the diet, consult a doctor.If you follow a strict vegetarian diet, you are unlikely to befriend Duchan's diet.
If you have a tendency of depression, allergies or diabetes, menstrual irregularities, it is better to leave the diet.
What to do if you broke the diet?
If you have violated the recommendations of Pierre Dukan, try to create a purely protein and limit salt consumption on the next two days.Be sure to follow drinking governance (about 2 liters of water per day) to avoid fluid retention in the body.Don't worry!Make sure you have the opportunity to get enough sleep and walk in fresh air.
What are the risk of diet of dukeon?
Diet Pierre Dukan failed to avoid criticism.Like other protein diets, it may, according to some doctors, can increase the risk of heart, liver and kidney disease, inhibiting metabolism, increasing cholesterol.Frequent Dukeon's diet appeared as one of the most dangerous in ratings.We remind you: Before you decide to inspect the diet of Dukan, consult your doctor!