The man, running after wildlife, muscles.And then eat meat, rich in protein and poor fat.In the end, wildlife is also difficult to get fat in the struggle for life.And women collect herbs and roots, vegetables.It is women who have brought 60 percent of the diet of a cave.At the same time, in the life of the people, the fruit period is very short, for example, August to September. It was a month of loading carbohydrates.But it was then the pancreas began to produce insulin, quickly turning carbohydrates from fruit into fat deposits needed for high quality winter.At the same time, that person is constantly hungry.But when a primitive man became more civilized, he started cooking interesting fruits and preserved it.And so, make FAT FAT's reserves for yourself.
Principles and features of dietary diet
Ducan's diet is designed for several months, depending on the original weight.
- You can eat any amount of food at any time, the main thing is to comply with the following rules:
- Any type of fatty meat is excluded from the diet, only one chicken or turkey no longer has skin;Any fish is allowed - a grill, steamed, boiled.And any seafood.
- Any dairy product with low energy, as well as sweet yogurt with natural flavor (vanilla, coconut, etc.) are allowed.
- The sugar is banned, the least salt.But replacing sugar, natural spices, sauces (mustard, soy, etc.) are allowed.
- A few days later, it was allowed to put an unlimited amount of vegetables into the diet, both in cheese and steam, steam (excluding starch - potato, beans, rice).
- Be sure - a spoon of oatmeal cuts every day.
There are some alternating stages in the diet - only meat and vegetables plus meat.The phase time depends on the weight (daily, three to three, five to the year, etc. - See details below).
At least one liter of water every day is required.And the load is also required, at least 20-30 minutes walk every day.
But you have to leave with cakes
Dyukan's diet: Advantages
- Fast loss of the first kilograms increased motivation.The ability to eliminate excess weight even in case this is far different from the first diet and the body has developed a stable reaction to different experiments.
- Quite delicious and more or less nutritious in the second or fourth phase.Natural products.
- There is no restriction on the amount of food and meal time, not calculating calories and limiting hard.
Diet diet Ducan: Disadvantages
- A lot of contraindications, like any diet without carbohydrates: kidney disease, liver, metabolic disorders, gout, pregnancy and breastfeeding, age to 18 years old.
- The excess of protein, which is why Ketone's body is produced, prevents appetite and causes fatigue, unpleasant smell from the mouth and from the body.
- A clear shortage of micronutrients and vitamins, leading to problems not only with the appearance, but also for the nervous, cardiovascular and digestive system.
- Lack of fat, leading to problems with gallbladder, constipation, etc., it can cause hormonal balance.
- Often it is simply impossible for mental people working, because carbohydrates for our brain is simply important!
Like any diet in it, there are advantages and disadvantages.
Dukan's diet period: what can be eaten
Despite all the contraindications, Ducan's diet has many fans.And many people praised her for not being bored.The fact is that nutrition experts have built a number of stages, in which the first - stringent - allowing you to lose more kilograms at the same time.And the other two became softer and more diverse in nutrition.
By the way
Ducan's diet can be overworked!
Excess protein and fat in nutrition leads to excessive gastrointestinal tract.And the body does not forgive the deformations of such Viking people in nutrition.At the time he should work effectively or physically, he must digest the redundancy of Muslims with a double -designated force.
More 10 errors we have in nutrition
Stage 1 - attack
Fat cell attack.Depends on your starting weight, lasting from 3 to 7 days.Maximum - 10. You can only eat protein products: meat, fish, eggs and low dairy products.And anytime of the day.But do not forget to drink at least one liter of water a day and a half a day.
Ducan himself is characterized by this period.
What is recommended:
- Chicken and turkey, ham and liver (beef and chicken) are allowed;
- Any fish is boiled, baked or steamed, as well as any seafood.
- Low natural yogurt;
- A spoon of oatmeal bran every day.
What is allowed:
- You can up to two eggs a day.If you have increased cholesterol, eat no more than 3-4 hearts per week.Protein - unlimited.
- Spice yogurt with coconut, vanilla or lemon - maximum two days.
- When cooking, you can use replacement of sugar, vinegar, spices, spices, garlic, onions, sticks, lemon juice, mustard.
What to exclude:
Sugar is banned, salt can be consumed in small quantities.
The second phase - "Journey"
It lasts from one to several months, depending on the source data.
The stage includes the days of protein interspersed with the days you include an unlimited amount of additional vegetables for meat, fish, poultry and dairy products less in the diet.And don't forget about a liter of water and a half!
Allow:
Raw, boiled or grilled in artichokes, asparagus, eggplant, broccoli, any other cabbage, celery, lettuce, zucchini, cucumber, beans, onions, mushrooms, pepper, pumpkin, radish, soy, soybeans, spinach, tomatoes.
Ban:
Vegetables contain lots of starch - potatoes, rice, cereals, peas, beans, lentils and butter.
Rules of the second phase:
One to five days on pure protein alternating with one or five days when vegetables are added to protein foods:
- If you want to reduce less than 10 kg, should replace 1/1 (1 day pure protein, then 1 day protein+vegetables), but you can be 3/3 or 5/5.
- If you want to reset 10 to 20 kg, should replace 3/3.
- If you want to reset 20 to 30 kg, you should replace 5/5.
- Consumption of oatmeal increased to two spoons a day.
- Daily walking time increases to 30 minutes.
The alternating project may be changed at any time.
The menu is close to the second phase:
Breakfast:Coffee or tea, two small -small -small yogurt (or 225 g of Skim Cottage cheese), a piece of lean turkey (or chicken, lean ham or a boiled egg).
Lunch:A small -small yogurt or 115 g of Cottage Skim cheese.
Dinner:Stewed mushrooms (no oil), tuna, tea or coffee with low cream.
Afternoon snack:Oatmeal cakes with a piece of ham, chicken or salmon.
Dinner:Zucchini soup, Kebab beef, egg white dessert.
The third phase - consolidation
Its time depends on the number of kilograms you have lost weight.For per kg lost - 10 days.Looking at 10 kg, that means you have successfully strengthened in three months.
During this period, you can eat the following products:
Products of 1 phase and vegetables of 2 stages;
You can buy fruits - partly (except bananas, cherries, grapes) every day;
2 pieces of bread per day;
40 g of adult cheese;
2 parts of starch products per week (for example, potatoes, pasta, rice, mais, beans, peas).
One or twice a week, you can buy a Viking party - Eat everything you want!But not more than two times a week and not consecutive.
Pure protein day- Mandatory once a week (we return to stage 1).
The fourth phase - stability
As a practical problem, at this stage, you return to normal nutrition.However, observing two important principles:
A week a week should be "day of pure protein", meaning a complete protein day;
Three tablespoons of oatmeal bran one day - now always.
Pierre Dukan recommends observing these recommendations throughout her life.
A slender 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 separate book about this.
- The first door is food.This is one of the most important foundations of life - if you don't eat, you will die.And you will enjoy food.
- The second door is sex.Sex is not just a physical principle, but love, as an emotion.
- The third door is strength.The more influential you have, the greater the release of serotonin - the hormone of happiness.
- The fourth door is your cozy home,Where is good to return, an important point in a happy life.
- The fifth door- Physiology, everything related to our bodies, including sports.
- Friday- Nature and all that it brings, that is, clean air, green, the smell of the earth ...
- Saturday- Attach their social group, whether it is a group of interest or work.
- Eighth- Everything related to game and entertainment.
These eight doors have both people and animals.But the other two doors are inherent to everyone.
- Ninth- All sacred, religious and not only.
- And ten- Beauty.Only we can admire and enjoy beauty.
If you have all the ten doors open, you are very happy, you will receive serotonin.But if anyone of them is closed, you feel his shortage.And you start eating, expand the first, nearest door.