The man running after wild animals increases the muscles.And then eats meat rich in protein and bad fat.After all, wild animals are also difficult for fat in the fight for life.And women were collecting herbs and roots, vegetables.It was women who raised up to 60 percent of the diet of a cave man.At the same time, in the life of cave people, the fruity period was very short, for example, August-September.It was a month of loading carbohydrates.But then the pancreas began to produce insulin, which quickly turned carbohydrates from fruit into fat needed for "high quality" wintering.At the same time, the man was constantly hungry.But when a primitive man became more civilized, he began to cook fruit configurations and keep it.And this way, make "fat" reserves for yourself.
The principles and characteristics of Dukan's diet
The Ducan diet is intended for several months, depending on the initial weight.
- You can eat any amount of food at any time, the main thing is to follow the following rules:
- Each fat is excluded from the diet, only chicken or turkey without skin remains;Every fish is also allowed - grill, stewed, boiled.And all kinds of seafood.
- All low -feed dairy products are allowed, as well as sweet sours with natural scents (vanilla, coconut, etc.).
- Sugar is forbidden, salt is at least.But sugar substitutes, natural spices, sauces (mustard, soy, etc.) are allowed.
- A few days later, it is allowed to introduce an unlimited number of vegetables into the diet, both in cheese and in boiled steam form (without starch - potatoes, beans, rice).
- Remember to - a spoon of oat cuts a day.
There are several alternating phases in the diet - only meat and vegetables plus meat.The duration of the phase depends on the weight (day every other day, three to three, five to five, etc. - see details below).
At least one and a half liters of water a day is a must.And the load is also required, at least 20-30 minutes on foot a day.
But you have to leave with sweets
Dyukan diet: pluses
- The rapid loss of the first pounds increases the motivation.The ability to get rid of excess weight even when it is far from the first diet and the body has already developed a stable reaction to various experiments.
- Quite tasty and more or less diverse nutrition in the second or fourth phase.Natural products.
- There are no restrictions on the amount of food and time of intake, no calculation of calories and solid restrictions.
Ducan Diet: Cons
- Many contraindications, like any diet without carbohydrates: kidney disease, liver, metabolic disorders, gout, pregnancy and lactation, up to 18 years of age.
- Excess protein, which is why ketone bodies are produced, suppress appetite and cause fatigue, an unpleasant odor from the mouth and body.
- A deficiency of trace elements and vitamins, which leads to problems not only with the appearance but also with the nervous, cardiovascular and digestive systems.
- Fat deficiency that leads to gallbladder problems, constipation and more.This can cause a hormonal balance.
- Often this is simply unbearable for people with mental work, as carbohydrates to our brain are just vital!
Like any diet in it, there are pros and cons.
Ducan diet stages: what can be eaten
Despite all the contraindications, there are many fans of Ducan.And they praise her for not being boring.The fact is that the nutritionist has built several phases, the first of which - the most stringent - allows you to lose many extra pounds at a time.And the other two become softer and more diverse in nutrition.
By the way
Ducan's diet can cause fatigue!
Excess protein and fat in nutrition lead to overvoltage of the gastrointestinal tract.And the body does not simple such "distortions" in nutrition.At a time when he has to work fruitfully mentally or physically, he must absorb a "surplus" of a double -defined force.
Another 10 mistakes we make in the diet
First phase - attack
Fat cellular attack.It depends on your starting weight, lasts from 3 to 7 days.Maximum - 10. You can only eat protein products: meat, fish, eggs and low -fat dairy products.And at any time of the day.But be sure to drink at least one and a half liters of water a day.
Dukan himself characterizes this phase as stimulating.
What is recommended:
- Chicken and turkey, ham and liver (beef and chicken) are allowed;
- Each fish is boiled, grilled or steamed, as well as any seafood.
- Natural low fat sources;
- One and a half tablespoons of oat 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 yolks a week.Protein - without restrictions.
- Yogurts, seasoned with coconut, vanilla or lemon - up to two a day.
- When cooking, you can use sugar, vinegar, spices, spices, garlic, onions, sticks, lemon juice, mustard.
What to exclude:
Sugar is prohibited, salt can be consumed in small quantities.
The second phase - "cruise"
It lasts for one to several months, depending on the source data.
The phase consists of alternating "protein" days by days when you include unlimited vegetables that complement meat, fish, poultry and low -fat dairy products in the diet.And don't forget about one and a half liters of water!
Allowed:
Raw, cooked or baked in foil artichoke, asparagus, eggplant, broccoli, any other cabbage, celery, chicory, zucchini, cucumbers, beans, onions, mushrooms, pepper, pumpkin, radish, soy beans, spinach, tomatoes and turnips.
Forbidden:
Vegetables containing a lot of starch - potatoes, rice, grain, peas, beans, lentils and avocado.
Rules of the second phase:
One to five days of pure protein is alternated by one or five days when vegetables are added to protein foods:
- If you want to miss less than 10 kg, it is recommended to alternate 1/1 (1 day clean proteins, then 1 day protein+vegetables), but you can also 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.
- The consumption of oatmeal is increased to two tablespoons a day.
- The duration of daily walks increases to 30 minutes.
The alternation scheme can be changed at any time.
Approximate menu for the second phase:
Breakfast:Coffee or tea, two small yogurt with low fat (or 225 g cheese with skimmed cottage cheese), a piece of slender turkey (or chicken, lean ham or one boiled egg).
Lunch:A small yogurt with low fat or 115 g of skimmed villas.
Dinner:Stewed mushrooms (without oil), tuna, tea or coffee with low fat cream.
Afternoon Breakfast:Oatmeal pancake with a piece of lean ham, chicken or salmon.
Dinner:Zucchini soup, beef kebab, egg white dessert.
Phase third - consolidation
Its duration depends on how many pounds you lose weight.For each kilo lost - 10 days.Viewed with 10 kg, which means you consolidate success for three months.
Throughout this phase you can eat the following products:
Products of 1 stage and vegetables in 2 stages;
You can afford fruits - one serving (except bananas, cherries, grapes) per day;
2 pieces of bread a day;
40 g of ripe cheese;
2 servings of starch per week (for example: potatoes, pasta, rice, yeast, beans, peas).
Once or twice a week you can afford a "holiday" - eat everything you want!But no more than twice a week and not in a row.
Pure protein day- Required once a week (we return to stage # 1).
Fourth Phase - Stabilization
As a matter of fact, at this stage you are returning to normal meals.However, watching two important principles:
One day a week should be a "day of clean protein", that is, a pure protein day;
Three tablespoons of oat bran in one day - now there should always be.
Pierre Ducan advises to monitor these recommendations throughout his life.
The slender body will become the best prize!
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 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 food.
- The second door is sex.Sex is not just as a physical principle, but as love, as emotion.
- The third door is power.The more influence you have, the greater the release of serotonin - the hormone of happiness.
- The fourth door is your cozy home,Where it is nice to come back, an important moment in a happy life.
- Fifth door- Physiology, everything related to our body, including sports.
- Sixth- Nature and everything it gives, that is, fresh air, green greenery, the smell of the earth ...
- Seventh- attachment to their social group, whether it is a group of interests or work.
- Eighthly- Everything related to the game, fun.
These eight doors have both humans and animals.But the two remaining doors are only inherent in people.
- Ninth gates- All sacred, religion and not only.
- And the tenth- Beauty.Only we can admire and enjoy beauty.
If you have all these ten doors open, you are happy, you get serotonin.But if one of them is closed, you feel its lack.And you start eating, opening the first, closer neck wide.