Diet diet Ducan: menu, table, recipes

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• Dyukan's diet

26 April 2025

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The diet is a concept known for everyone, in 90 % of the population is related to certain limitations in the energy regime in a specific period of time to normalize weight. However, this concept has a broader meaning and in the literal translation from the Greek language indicating "diet". Put simply, this is a way of life, food habits and food diets, which a person or a country follows life.

In addition to the general concept, there are many different types of nutrients, such as a reasonable diet, therapy, vegetarian, vegetarian, raw food diet, Halal, Kosher and other foods in which some foods are limited or excluded in the diet.

How safe is a diet?Of course, the preferences in food and the choice of a certain type of nutrition affects human health. For temporary diets, related to the switch to accurate diet - they also affect health, and sometimes not the best. Especially dangerous is to lose strong weight right after giving birth. It seems that these are temporary limitations, why are they dangerous to the body?

Stress for the bodyNew diet, digestive and metabolic disturbance, fat tissue destruction is a real stress for the body, trying to adapt to new conditions, bringing all the power to maintain important functions. The special harm in this case is given by the methods of suggesting a gradual rejection of certain products. In another case, the women who decided to drove the Muslims in their tension, who eat apples and water from tomorrow, but today they enjoy a grill with Lavash.

Underweed with the bodyThis is the main drawback of most diets. It is rare for people in the diet to think about the contraindications that can be with the choice of weight loss, based on the opinions of friends and acquaintances, which it has helped and the process of weight loss easily. The decline in good and appearance is nothing more than the dysfunction of the digestive, urinary systems and other body systems, while in the sources of the diet, all these negative phenomena are called "body restructuring", "reacting to the destruction of adiPose tissue", v. v.

Lack of important substances in the bodyFor a while, the substances needed for life, but no longer comes from food or imported a small amount, will climb from a warehouse in the body. However, this period is short -term and the failure in vitamins will affect both the metabolism and the work of the internal organs, not to mention the appearance.

DepressionThe psychological face is one of the main people who suffered a limited diet. The main excitement and belief in the results after 3-5 days of compliance with the diet are replaced by a depressed, indifferent mood and can lead to neurasthenia.

Loss of muscle massOne of the negative effects, but is very capable of low diet, because not only fat tissue, but also muscles, negatively affecting both health and appearance, decrease.

DehydrationThis phenomenon is a characteristic of a diet without salt, because completely eliminating salt from a diet leading to loss of liquid from tissues, the next accumulation of toxic metabolic products and violating all biochemical processes in the body.

Reduce immunityNutrition is unstable, stressed and reducing the metabolism process reduces the body's resistance to infection.

Change appearanceIt seems - this is the result of all diets, and they are striving for this. But a change in appearance may not be as expected. Singing, pale and dull skin, crispy hair and nails, lost shape and buttocks, sinking eyes are not a full list of all changes that occur during weight loss.

The increase in the risk of any disease and activating diseases does not workThe body weakened by a diet is an ideal environment for the development of any infectious process, including activating its own conditional microorganisms, as well as worsening chronic diseases. With the high level of probability, after a while, diseases of the body system have undergone the biggest change in the diet found. In addition, in the context of weakened metabolism and hormonal, cancer risk increases.

In addition to health problems, most people face emotional dependence on diet after canceling. The fear of increasing the pound is enhanced by the victims must be performed during weight loss. All this leads to the rejection of the banned products, the development of depression and harsh conditions in the form of anorexia or eagerness.

Diet diet ducan - the nature of weight loss methodThe author of the methodology is the French doctor Pierre Dukan. Since its inception, the Ducan method has achieved a major dissemination due to the fact that a strict restriction in the diet has been excluded. Eat as much as you want, P. Ducan said.

The doctor spent 19 books for his creative weight loss. The scientist himself has followed the diet for more than 40 years and, as he himself declared, without any health problems. According to the author, this technique allows you to lose excess weight, to repair and stabilize the results without strict fasting and training cannot be tolerated.

The Ducan diet belongs to the protein diet:In fact, there is no restriction on the amount of food consumed from permitted type; There is a clear list of banned and allowed products; The basis of nutrition is protein food; Carbohydrates are significantly limited and actual fats are excluded; The amount of salt is minimized, slowing water in the body; Alcohol is completely excluded. At the end, the use of white wine for the permitted dishes; The mandatory nutritional factor is oatmeal bran, replacing one of the meals during the day. Bran is hunger, normal digestion and eliminating metabolic products; It is important to drink enough water, 2 liters per day needed to reduce hunger and effectively eliminate metabolism. You can drink anytime; It is completely banned to miss breakfast; It is necessary to have a dynamic lifestyle to prevent kidney problems. Why can you lose weight without risk to gain weight again, eat protein food?The digestion of protein comes with a larger calorie loss than the metabolism of fat and carbohydrates; Protein in pure form significantly reduces the feeling of hunger and does not delay water in the body; Protein foods increase the body's infection resistance; Protein does not allow muscles to lose weight, support them in good condition, which means it eliminates the sagging of the skin. Stage, menuDucan's technique includes 4, replacing stages. The first two stages allow you to lose weight, and two final stages - to overcome and stabilize the achieved results. Each stage has a specific name and a list of products that can be eaten. The most important thing to lose weight is no need to count calories, eat as much as you want from the list of permission. To achieve results, you cannot observe half of the diet, have achieved weight loss, but does not fix the results.

Dyukan's diet: "attack" the first stageThe shortest and most meaningful period of weight loss. It is allowed to only eat protein food. On average, the attacks are observed for 5 days, hesitant for 2 to 10 days and depends on the excess body weight. You can calculate weight in a simple formula: m = P - 100, where M is a block in a kilogram; P is growth in CM.

Number of kilograms on normal Attack time (day) Lose weight for attacks (kilogam) 5 kg 1 1 ≤ 10 kg 3 1 - 2, 5 11 - 19 kg 5 From 3 ≥ 20 kg 7-10 From 5 Eat meals should be often. You can eat as much as you like. At this stage, strong physical activity is banned, walking enough 20 minutes a day. A list of products that can be eaten in any quantity, combination and any time of the day: List of banned products: Pork; Lamb; Road; Vegetable and animal oil; Ketchup, mayonnaise, sour cream. Preparation method: Grill; In a double boiler; In the oven; Boiling; No oil and fat; You can combine products together.

Beef (except for ribs); Knights (except for the lower abdomen); Calf; Offal (liver, tongue); Birds have no skin (except ducks and goose); Rabbit; Pork, chicken, and ham with 2-4 %fat content; Fresh fish (white and red); Smoked fish up to 10 %; Canned fish in their juice, no oil; Crabs; Any seafood; Protein eggs in any form, without adding oil. Sometimes the yolk is possible; Low dairy products (0 %fat content); One and a half spoon of oatmeal bran daily (no more and no less), added dairy products or in the form of cakes; Ortoric beverages: coffee, tea, herbal tea, sugar soda (1, 5-2 liters per day). Spices: vinegar, caraway seeds, garlic, onions, mustard, parsley, pepper.

The second stage "alternating"At this stage, the main weight loss occurs. It will not be as harsh as in the days of the attack - about 1 kg per week. The duration of this period depends on the numbers on the scale that must be lost. Those things. When you achieve the desired weight, you should go to the next stage.

Date of protein alternating with protein-vgetable. This means that in the days of protein, you can eat the same as at the first stage, and in the days of protein and vegetables, cooked or rough vegetables are added to protein, but the basis of the diet is still protein. The alternating diagram is selected individually. For example, 5 in 5 days or 1 in 1. Vegetables cannot be soaked in oil, but you can 0% yogurt, balmic vinegar, garlic. Method of cooking vegetables: grilled, steamed, boiled, extinguished, grilled in the oven. Be sure to consume 2 tablespoons of oatmeal bran daily. It is necessary to drink at least 1, 5-2 liters of liquid daily. From physical activity, walking is recommended at least half an hour a day. Prohibited vegetables: Peas; Lentils; White and red beans; Bean; Potato; Corn. The features of the stage: The first 2 weeks, the weight stopped - this is normal; After 2 months from the beginning of the diet, the weight also begins to be lost more slowly due to the body's protection mechanism (1, 5-2 kg per month). Some surrender, do not notice a significant change on the scale.

Vegetables are allowed:

Cucumber; Tomato; Radish; Spinach; Asparagus; Black eyes black eyes; Cabbage; Celery; Onion; Dill; Any salad; Eggplant; Zucchini; Mushroom; Pepper; Currently, radish and carrots are allowed.

The third phase of the diet is the "consolidated" stageAt this stage, the weight is no longer lost, but the body is familiar with the new diet to stabilize the weight. The most difficult period from psychological views, related to the presence of some limitations in nutrition. The duration is calculated according to the following diagram - 10 days per kilo lost:

Lost kilo, kg Duration of the stage, date 5 50-60 10 100 20 200 The menu is expanded by new and delicious products, but the strict rules for their consumption are established; The stage is divided into 2 equal half; 6 days a week should eat foods that can eat protein (such as protein and vegetables of the "alternating" stage); 1 day a week (Thursday) should be completely protein (like the time of "attack"); Every day you should use 2 tablespoons. Oatmeal bran; You should drink at least 1, 5-2 liters of liquid daily; Physical activity - Walk about 25 minutes a day. Explain new products: 2 pieces of protein from bran, whole grain bread/day; 1 part of fruit every day; 1 part of products with starches per week; 40 grams of cheese per day; Ham is normal, hot pork, a hamst of lamb - 1 or 2 times a week; 1 festive meal every week. In the second half of the stage, they are also allowed: 1 part of foods containing starch per week (total 2); 1 festive meal per week (total 2, but not 2 consecutive days).

In the first half of the stage, in addition to vegetables, you can add the following products:

Fruit - any kind of banana, cherry, grapes, dried fruits, as well as nuts; 1 part of fruit = 1 piece for large and 2 pieces for small fruits; Cheese is solid, with fat content of 15-17 %, 60 grams per day. Exception - goat cheese and cheese like Rocher; Products containing starch: Macarone from solid seeds (best), wheat, couscous, golt, wheat, lentils, beans, rice and potatoes (least liked the least); Meals are a festive dish, love once a day. It doesn't matter whether chocolate or smoked chicken. Initially, you can apply a large part, eat slowly, enjoy the product, but do not take additives.

The fourth phase is "stable"At this stage, the final weight stability occurs due to the formation of protective mechanisms will have to be observed throughout life! The diet is located by the creator of it is a suitable and useful nutrition, so at this stage, it is no longer considered a measure to preserve the harmony of the image, but a healthy lifestyle.

The basis of food is the rules given in the "consolidated" stage. The main diet will be vegetables and protein. The only one day protein is still (Thursday). Daily should consume 3 tablespoons. Cran Oat. We must not forget to follow the oral regime - 1, 5 liters a day. It is necessary to walk daily, 20 minutes a day. Change in the menu related to the protein date:The limited amount of red fish: no more than 150 grams of smoked and no more than 200 grams of crude. The amount of white and seafood is not limited; When using chicken, wings, thighs and tails are banned. Turkey, these limitations are not interested; From dairy products with 0 %fat, it should be for products that contain less milk sugar; Salt consumption on this day drops to a minimum. The above rules should be strictly followed, without themselves, otherwise a problem will occur and the body will start returning the weight before!