The man, running after wildlife, raised the muscles.And then ate meat, rich in protein and poor fats.After all, wildlife is also difficult to obese in the struggle for life.And women collected herbs and roots, vegetables.It was the women who brought up to 60 percent of a person's diet.At the same time, in the lives of cave people, the fruit period was very short, for example, August-September.It was a month of carbohydrate loading.But then it was that the pancreas began to produce insulin, which quickly returned carbohydrates from the fruits into the fat deposits needed for "high quality" wintering.At the same time, the person was constantly hungry.But when a primitive man became more civilized, he began to cook fruit confirmations and preserve it.And so make "fat" reserves for yourself.
The principles and features of Ducan's diet
Ducan's diet is designed for several months, depending on the initial weight.
- You can eat any amount of food at any time, the main thing is to adhere to the following rules:
- Anydo fatty meat is excluded from the diet, only one chicken or turkey without skin remains;Fishdo fish is also allowed - a grill, boiled, boiled.And any seafood.
- Productsdo low -power dairy product as well as sweet yogurt with natural aroma (vanilla, coconut, etc.)
- Sugar is forbidden, salt is at least.But replaced sugar substitutes, natural spices, sauces (mustard, soybeans, etc.) are replaced.
- A few days later an unlimited number of vegetables in the diet, both in cheese and boiled, steam (excluding starch - potatoes, beans, rice), is allowed.
- Make sure that - a spoonful of oat shrub a day.
There are several alternative stages in the diet - only meat and vegetables plus meat.The duration of the phase depends on the weight (day each day, three to three, five to five, etc. - see the details below).
At least one and a half liters of water a day are mandatory.And the load is also required, at least 20-30 minutes on foot a day.
But you have to leave with pastries
Dyukan diet: Pro
- The rapid loss of the first pounds increases motivation.The ability to get rid of excess weight even when this is far from the first diet and the body has already developed a lasting reaction to various experiments.
- Very delicious and more or less varied food in the second or fourth stages.Natural products.
- There are no restrictions on the amount of food and the time of intake, no calculation of calories and difficult restrictions.
Ducan diet: Cons
- Many contraindications, like any carbohydrate -free diet: kidney disease, liver, metabolic disorders, gout, pregnancy and breastfeeding, up to 18 years.
- An excess of protein, this is why ketone bodies are produced, suppressing appetite and causing fatigue, unpleasant odor from the mouth and body.
- A marked lack of trace elements and vitamins, which leads to problems not only with the appearance but also to the nervous, cardiovascular and digestive system.
- Lack of fat, which leads to gall bladder problems, constipation, etc.Can cause a hormonal balance.
- It is often simply unbearable for people of mental labor, as carbohydrates in our brains are just vital!
Like any diet in it, there are pros and cons.
Dukan diet stages: What can be eaten
Despite all the contraindications, Ducan's diet has many fans.And many praise him for not boring.The fact is that the nutritionist built several stages, the first of which - the strictest - allows you to lose many extra pounds immediately.And the other two become softer and more diverse in food.
By the way
Ducan's diet can cause excessive work!
Excessive proteins and fats in foods lead to overload of the gastrointestinal tract.And the body does not forgive such "distortions" in food.At a time when he has to work mentally or physically fruitfully, he must digest "surplus" with a certain force with two.
10 more mistakes we make in food
Stage One - Attack
Fat Cell attack.It depends on your initial weight, it lasts from 3 to 7 days.Maximum - 10. You can only eat protein products: meat, fish, eggs and low retail dairy products.And at any time of the day.But don't forget to drink at least one and a half liters of water a day.
Ducan himself characterizes this phase as stimulating.
What is recommended:
- Chickens and turkey, bacon and liver (beef and chicken) are allowed;
- Fisho fish is boiled, grilled or steamed, as well as any seafood.
- Low natural jogurts;
- One and a half tablespoons of oat brochure daily.
What is allowed:
- You can get up to two eggs a day.If you have increased cholesterol, eat no more than 3-4 yellow per week.Protein - without restrictions.
- Past yogurs with coconut, vanilla or lemon - up to two a day.
- When cooking, you can use sugar substitutes, vinegar, spices, spices, garlic, onions, rods, lemon juice, mustard.
What to exclude:
Sugar is forbidden, salt can be consumed in small quantities.
The second stage - "navigation"
It lasts from one to a few months, depending on the source data.
The phase consists of alternating "protein" days with days when you include an unlimited amount of vegetables that complement the meat, fish, poultry and low dairy products in the diet.And don't forget about a half liters of water!
Allowed:
Raw, boiled or roasted in artichoke foil, asparagus, eggplant, broccoli, any other cabbage, celery, zucchini, cucumbers, beans, onions, onions, mushrooms, pepper, pumpkin, strict, sorrel, soybean beans, spinach.
Forbidden:
Vegetables that contain a lot of starch - potatoes, rice, grain, peas, beans, lentils and avocados.
The rules of the second phase:
One to five days in pure protein alternate with one or five days when vegetables are added to protein foods:
- If you want to fall less than 10 kg, it is recommended to alternate 1/1 (1 day of clean protein, then 1 day protein+vegetables), but can both 3/3 or 5/5.
- If you want to reset from 10 to 20 kg, it is recommended to alternate 3/3.
- If you want to reset from 20 to 30 kg, it is recommended to alternate 5/5.
- Oat consumption increases in two tablespoons a day.
- The duration of daily walks increases to 30 minutes.
The alternating scheme can be changed at any time.
Approximate menu for the second stage:
Breakfast:Coffee or tea, two small yogurt with low packages (or 225 g of weak cottage cheese), a piece of lean turkey (or chicken, lean bacon or a boiled egg).
Lunch:A small yogurt with low packs or 115 g of weak curd cheese.
Dinner:Boiled mushrooms (oil -free), tuna, tea or low cream coffee.
Snack Afternoon:Oat pancakes with a piece of lean bacon, chicken or salmon.
Dinner:Pumpkin soup, beef kebab, white egg dessert.
Three phase - consolidation
Its duration depends on how many pounds you lost weight.For each kilogram lost - 10 days.Viewed with 10 kg, which means you consolidate success for another three months.
Throughout this phase, you can eat the following products:
1 -phase and vegetable products of 2 phases;
You can afford fruit - a portion (except bananas, cherries, grapes) a day;
2 pieces of bread a day;
40 g of roasted cheese;
2 pieces of starch products per week (for example: potatoes, pasta, rice, mais, beans, peas).
One or twice a week you can afford a "holiday" - eat everything you want!But no more than twice a week and not on.
Purely protein day- Mandatory once a week (we return to phase No. 1).
Four Stage - Stabilization
Indeed, at this stage you return to ordinary food.However, observing two important principles:
One day a week should be "day of pure protein", that is, one day simply protein;
Three tablespoons of oat wound one day - now there should always be.
Pierre Dukan advises to observe these recommendations throughout his life.
A thin body will become the best reward!
By the way
To lose weight, open the doors of happiness
According to Ducan, there are only ten doors of happiness.He wrote a special book about it.
- The first door is food.This is one of the most important foundations of life - if you do not eat, you will die.And you will enjoy the food.
- The second door is sex.Sex is not just a physical principle, but as love, as an emotion.
- The third door is power.The more impact you have, the greater the release of serotonin - the happiness hormone.
- The fourth door is your cozy home,Where it is good to return, an important point in a happy life.
- Fifth door- Physiology, everything related to our body, including sports.
- Sixth- Nature and everything it gives, that is, fresh air, leaf greens, the smell of the earth ...
- Seventh- Linking to their social group, be it a set of interest or work.
- Eighth- Everything related to play, entertainment.
These eight doors have both humans and animals.But the remaining two doors are only natural for humans.
- Ninth gates- All holy, religion and not only.
- And the tenth- Beauty.Only we can admire and enjoy the beauty.
If you have all these ten open doors, you are happy, you get serotonin.But if any of them is closed, you feel his absence.And you start to eat, the wide opening of the first door, the nearest.