After the release of the book by French nutritionist Pierre Dyukana "Diet Dyukana", many people around the world have become successfully apply the principles of the diet Dyukana for weight loss.Outwardly, this diet is very similar to other famous low carbohydrate diet - the Kremlin diet, the diet of american astronauts, the diet of atkinsa, etc. But in the approach to losing weight on a Ducane there are also some differences.
How to claim this well-known expert on nutrition, each person from birth is strictly a certain number of fat cells - adipocytes. The more, the greater is the likelihood of the development of obesity. In addition, when an emergency nutrition these fat cells can divide in half, thereby allowing you to accumulate more fat. When using the diet reduces not only the amount of fat, but the number of cells does not change. this is the reason why it is so difficult to maintain the desired weight. So, Pierre Dukan recommends not just stick to certain diets and whole life to adhere to invented them the power supply system. Before starting the diet it is possible to calculate your ideal weight on our toll-free calculator diet Dyukana. Then you will know exactly how much you need to lose weight, as well as the approximate duration of each phase.
The power supply system for Ducane consists of several stages.
In the first stage you have to attack your fat cells, incorporate the process of breakdown of fatty tissue. This phase is called "ATTACK" and its length is directly affected by how it is from your original weight, so from weight loss, which you would wish to have. Phase "ATTACK" it takes 3 to 7 days, maximum of 10. At this stage, in average it takes from 2 to 6 units
When the excess weight less than 10 kg, the length of the phase is 3 days; from 10 to 20 kg 3 - 5 days; range 20 to 30 kg 5 - 7 days and from 30 and more kg - 5 -10 days.
At the stage of "Attack" are allowed only proteins: meat, fish, eggs and low-fat dairy products. Take this phase for you to can one day, maybe even ten. During this phase, you can suffer from dry mouth and halitosis. All this just confirms the fact that the process has started and everything is going fine. At this stage it is very important to drink at least one and a half liters of water a day. You can eat any amount of food at any time, the main thing — to adhere to the following rules:
- Exclude from the diet of boiled beef and veal, rabbit, pork and lamb, goose and duck. Meat it is possible to consume and fried, but when frying not to use butter and sauce.
- Is allowed chicken and turkey (before consumption is necessary is to remove them out of the skin), lean ham, beef liver, or liver, chicken, any fish — boiled, grilled or boiled for a couple, as well as all seafood.
- You can eat up to two eggs a day. If you have elevated cholesterol, eat no more than 3-4 egg yolks a week. Protein — without restrictions.
- Are allowed low-fat milk products: natural yogurt as well as yogurt, flavored with coconut, vanilla or lemon. The number of fruit yoghurts it is necessary to limit to two a day.
- Sugar is prohibited, the salt can be consumed in small quantities.
- When cooking you can use a sugar substitute, vinegar, spices, spices, garlic, onions, gherkins, lemon juice, mustard. You can also consume chewing gum (without sugar).
- The recommended sports activities and daily walks for 20 minutes.
In addition, in this period, it is necessary to eat a half tablespoons of oat bran a day. Oatmeal all will accompany you during the whole diet and become one of the main components of the diet, and after its completion. And no wonder: oat bran are rich in sugars and protein, and yet they absorb water in the intestine, increase in the amount of and give us the feeling of satiety. Bran also improve the work of the heart and weaken the constipation (which can bother you in the early stages of the diet).
The second phase – "CRUISE"
Long this phase is as strictly individual and can be from one to several months, until they reach the desired weight.
Phase consists of alternating two diets: protein days with days when you include in the diet of unlimited amounts of vegetables, additional meats, fish, poultry and low-fat dairy products.
The diet at this stage, it is possible to specify the following vegetables: raw, cooked or baked in foil, artichoke, asparagus, eggplant, broccoli, any other cabbage, celery, chicory, zucchini, cucumbers, beans, leeks, onions, mushrooms, bell peppers, pumpkin, radishes, sorrel, beans, soybeans, spinach, tomatoes and turnips. If you want to achieve fast weight loss, it is better to eat only when you feel acute hunger. All the vegetables that contain a lot of starch — potatoes, rice, cereals, peas, beans, lentils, avocado — the "cruise" phase of the banned. Rules of the second phase are the following.
- One to five days, spent in pure protein (as in the phase of "Attack"), you are alternative with one-five days ago, when the proteins add the vegetables:
- If you want to lose less than 10 kg, it is recommended alternating 1 PP / 1 PL (1 day pure protein, then 1 day protein+vegetables), but it is possible and 3/3 or 5/5
- If you want to lose 10 to 20 kg , it is recommended to alternation 5/5
- If you want to lose 20 to 30 kg , it is recommended substitution : 5/5
- Consumption of oat bran increases to two tablespoons a day.
- The duration of your daily walk increasing to 30 minutes.
- You will continue to drink at least one and a half liters of water a day.
The scheme of rotation can be changed at any time.
In this stage are permissible:
- 1 teaspoon of low-fat cocoa;
- 1 tbsp corn starch;
- 2 tablespoons soy cream;
- 1 tsp cream 3-4%;
- 2-3 drops of oil to the pan for frying;
- 30 gr. cheese less than 6% of the dry weight - 3 tablespoons white or red wine;
- 1 tablespoon of ketchup.
From this list, choose ONLY TWO VALID PRODUCT PER DAY.
Can be eaten, for cooking, baking or food:
- Agar-agar, gelatin.
- Drinks light exclusively 1 kcal a glass and nothing more.
- Sugar substitutes.
- All the spices.
- Adjika, hot pepper.
- Powder milk, milk ( poluobnazhennoy and without fat).
- Natural canned fish.
- The soy sauce.
- Surimi ( fake crab sticks, no more than 8 a day!).
An example of the daily menu to "Protein + vegetables":
- Breakfast: coffee or tea, two small nonfat yogurt or 225 g low-fat cottage cheese, a piece of lean turkey, chicken or lean ham or one boiled egg.
- Second breakfast: one small low-fat yogurt or 115 g low-fat cottage cheese.
- Lunch: braised mushrooms (no oil), tuna, tea or coffee with low-fat cream.
- Snack: oatmeal pancake with a slice of lean ham, chicken or salmon.
- Dinner: soup-puree of courgettes, skewers of beef, for dessert, "Floating island" made of egg whites.
The third phase "CONSOLIDATION"
At this stage it is necessary to consolidate the result achieved, returns to a normal diet. The main task of this phase of the diet - not to prevent the return of the lost kilos.
Duration of the 3rd phase depends on how many pounds you have lost. For every lost kilogram - 10 days.
During this 3rd phase you can eat the following foods:
- foods for phase 1;
- vegetables 2 steps;
- 1 serving of fruit per day except bananas, cherries, grapes;
- 2 slices of bread per day;
- 40 g of a mature cheese;
- 2 servings of starchy in the week (for example: potatoes, pasta, rice, corn, beans, peas).
And in addition: a week you can afford 2 of food that Dukan calls the holiday, a festive lunch (this is the ONE meal, not all day). For this meal you can afford everything you want! It is very important to arrange the holidays two days in a row. But make sure that: 1 times a week (preferably Thursday) DAY of PURE PROTEINS.
The fourth phase - "STABILIZATION"
The objective of this phase - stabilize the weight.
During this phase eat normally, but keep the 2 principles:
- 1 day a week should be a day of pure proteins;
- 3 tbsp of oat bran a day;
The duration of this phase is not limited, but it is advisable to follow the recommendations of Pierre Dyukana whole life.
The benefits of diet Dyukana:
- the diet is not dangerous because its basis consists of natural products. The diet allows you to get rid of excess weight even in those cases where this is not the first diet and the body has already formed a stable reaction to different experiments;
- quickly are the first to go the extra pounds that promotes motivation;
- not very aggressive diet, suitable even gourmets who love to cook and tasty to eat;
- no restrictions on the amount of food and time of receipt;
- diet simple that it can follow you everywhere: at home, at work, in the cafe.
- in the body produces ketone bodies, which suppress appetite, but may cause fatigue in the first few days;
- the lack of trace elements and vitamins. It is recommended to take complex of vitamins;
- the lack of fat. Appropriate to add a little fat of vegetable origin;
- diet can quickly bore those who do not like to cook.