The surname of this dietician became the name of the family: "I sit on Dukan", one of our friends or his own words.Not surprisingly, Pierre Dukan studies (and continues to study) for 25 years for his patients' nutritional habits and developed the author's methodology to lose weight.The book "I can't lose weight", not only his patients talked about it, but for anyone who dreams.And that, we will be sincere, almost everything.In addition to a systematic and understandable approach, several books, more than 500 recipes, the doctor's diet has gained popularity thanks to an individual interactive online coach program.The conclusion is that at any time you are supported by dieticians (including Dukan themselves), I am correcting the program, from the sophisticated night to the refrigerator.
Diet stages
Unlike many cunning diets, where grams and calories should be considered, choose food in color, freeze with a fork in exactly 17.59 mouths, or protein proteins from carbohydrates, Pierre Ducan divided the entire process of achieving the desired weight and maintenance.The two initials are intended to lose extra pounds, then two - during the fixation of the result.An important detail is the daily consumption of oatmeal.They are swelling, which causes a saturation feeling as well as accelerates the metabolism process.
Attack: Fast weight loss. Dukan strongly opposes hunger.Therefore, during the most difficult period, there is a possibility to choose 72 products.All of them are rich in protein, which stimulates the process of weight loss.Moreover, the fat burns, and the muscles remain intact.
Duration: 2 - 7 days
Weight loss: 1.5 - 4 kg
The amount of oatmeal: 1.5 tbsp.L.
Physical activity: 20 min.Day
Alternative: Gradual achievement of the right weight. The process of weight loss slows slightly, but does not stop.28 types of vegetables are added to proteins.Dukan recommends eating, alternately sacred protein days (BB) and protein-vegetation (BO).
Duration: 7 days for each extra kilo
Weight Loss: On average 1 kg per week
Number of oatmeal: 2 tbsp.L.
Physical activity: 30 min.Day
Consolidation: Dependence on a new diet to prevent yo-yo effect. You have reached the goal, but the body wants to return lost kilograms.If you stay in the winners, you need this stage.Gradually return the rest of the products (flour, fruit, cheese) to the menu, and you do not even deny yourself on celebrations.To ensure sharp fluctuations in its own weight, Dukan will present sacred proteins on Thursday.
Duration: 10 days for all lost kilograms
The amount of oatmeal: 2.5 tbsp.L.
Physical activity: 25 min.Day
Stabilization: We eat what we want, but we follow three rules. Lastly, you will be able to do everything, but throughout life it is necessary: 1. Every Thursday only there are proteins.2. Refuse the elevator and walk for 20 minutes every day.3. Daily oat bran with three tablespoons.
Duration: All of her life
Number of oatmeal: 3 tbsp.L.
Physical activity: 20 min.Day
As you have noticed, Dukan pays attention not only to nutrition but also for physical effort, though very dishonest.Hiking for 20 to 30 minutes per day - without fail.Other types of cardio loads remain at your discretion.
100 permitted products
According to the Dukan method in the list of permitted products, the scene depends on the 72 to 100 products.There is no such happiness in any diet.72 Product protein contains lean meats, poultry and fish, seafood, chicken eggs, dairy products that have fat content with 0% additives and sweeteners, plus vegetable proteins (tofu or oat bran).In the second stage, 28 types of vegetables were added: zucchini, artichokes, eggplant, any cabbage, green beans, carrots, cucumbers, tomatoes, radishes, beets, spinach, pumpkin, etc.Mushrooms and soy.
Reverse
It is indicated in the unconditional contraindications between the Dukan diet, hypertension, gastrointestinal diseases and kidneys, atherosclerosis, strict vegetation, children and adolescence.Caution should be exercised with diabetes, allergies that are prone to depression and people whose work is associated with increased concentration (drivers, doctors).Women who are planning pregnancy, waiting for a baby or breastfeeding, you can observe the Dukan diet.
If you dropped
If you break the program (which is not excluded the day before the New Year's Eve Marathon), do the following: Take a few days (more) proteins;Increase water consumption up to 2 liters per day and limit salt consumption so that the fluid does not delay the body;Sleep more;Walk for an hour a day.
Criticism
Pierre Dukan's diet is often criticized, especially at colleagues at the seminar.Thus, nutrition expert Jean-Michel Cohen convinced the court that protein diets can cause heart disease and breast diseases.Now the opponent has to pay for more than a few thousand dollars.The book Luzer Bible, Gen de Jonkier, considers the lack of hunger to feel the Dukan system.Another nourishing, Katherine Lefevire, is convinced that the advantages of proteins, especially during the attack, will not pass without the results of the kidneys.The Dietology Association has included the Dukan diet on the first worst diet list.According to experts (nutritional security agency, environment and labor), such a diet can break the process of metabolism, cholesterol levels, resulting in cardiovascular complications, kidney problems and rectum.Therefore, we remind you: Before changing your diet, consult with a qualified specialist.