The man, who ran on wild animals, increased muscles.And then eaten meat, rich in proteins and poor fats.After all, wild animals are also difficult to gain weight in the struggle for life.And women collect herbs and roots, vegetables.It was the women who brought 60 percent of the diet of a person of the caves.At the same time, in the life of the population of the caves, the fruit period was very short, for example, August-September.It was a month of carbohydrate load.But it was then that the pancreas began to produce insulin, which quickly transformed the carbohydrates from the fruits into fat deposits necessary for a wintering of "high quality".At the same time, the person was constantly hungry.But when a primitive man became more civilized, he began to cook the configuration from the fruits and preserve it.And so do "fat" reserves for yourself.
The principles and characteristics of the Ducan diet
Ducan's diet is designed for several months, depending on the initial weight.
- You can eat any quantity of food at any time, the main thing is to join the following rules:
- Any oily meat is excluded from the diet, only a chicken or skinless turkeys remains;Any fish is also allowed: a grid, steamed, boiled.And any seafood.
- Any low -power lactiero -sear products are allowed, as well as sweet yogurt with natural flavors (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 boiled steam (excluding starch - potatoes, beans, rice).
- Make - a spoonful of oat cuts per day.
There are several alternating phases in the diet: only meat and vegetables more meat.The duration of the phase depends on the weight (day to alternate days, three to three, five to five, etc. - see 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 the pastries
Dyukan diet: professionals
- The quick loss of the first kilograms increases motivation.The ability to get rid of excess weight even in cases where this is far from the first diet and the body has already developed a constant reaction to different experiments.
- Rather tasty diet and more or less diversified in the second or fourth phases.Natural products.
- There are no restrictions in the quantity of food and in the intake time, no calculation of calories and concrete restrictions.
Ducan diet: against
- Many contraindications, like any carbohydrate diet: kidney disease, liver, metabolic disorders, gout, pregnancy and breastfeeding, age up to 18 years.
- An excess of protein, which is why the ketone bodies are produced, suppressing the appetite and causing fatigue, unpleasant smell from the mouth and body.
- A pronounced lack of trace elements and vitamins, which leads to problems not only with the appearance, but also with the nervous, cardiovascular and digestive system.
- The deficiency of fat, which leads to problems with gallbladder, constipation, etc.It can cause a hormonal balance.
- Often it is simply unbearable for mental work people, since carbohydrates in our brain are simply vital!
Like any diet, there are pros and cons.
Dukan diet phase: what can be eaten
Despite all contraindications, Ducan's diet has many fans.And many praise it for not boring.The fact is that the nutritionist built several phases, the first of which - the most rigorous - allows you to lose many extra pounds at the same time.And the other two become softer and different in nutrition.
ON PURPOSE
Ducan's diet can cause excess work!
Excess proteins and fats in nutrition lead to the overload of the gastrointestinal tract.And the body does not forgive these "distortions" in nutrition.At a time when it should work fruitfully mentally or physically, it must digest "in excess" with a double check force.
Another 10 errors we make in nutrition
Phase one - Attack
Adipose cell attack.It depends on your initial weight, lasts from 3 to 7 days.MASSIMO - 10. You can only eat protein products: meat, fish, eggs and dairy products - low -fatCasecryc.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:
- Chicken and turkey, ham and liver (beef and chicken) are allowed;
- Any fish is boiled, grilled or steamed, as well as any seafood.
- Low fat natural yogurt;
- One and 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 per week.Protein - without restrictions.
- Yogurt seasoned with coconut, vanilla or lemon - up to two per day.
- During the kitchen, you can use sugar substitutes, vinegar, spices, condiments, garlic, onions, rods, lemon juice, mustard.
What to exclude:
Sugar is prohibited, salt can be consumed in small quantities.
The second phase - "Cruise"
It lasts from one to several months, depending on the data of origin.
The phase consists in alternate "proteins" days with days in which an unlimited quantity of vegetables is included that complete meat, fish, poultry and dairy products -low -fat -staining in the diet.And don't forget a liter and a half of water!
Allowed:
Raw, boiled or cooked in sheet artichoke, asparagus, aubergines, broccoli, any other cabbage, celery, chicory, courgettes, cucumbers, beans, onions, mushrooms, pepper, pumpkin, anger, sorrel, soy beans, spinach, tomatoes.
Prohibited:
Vegetables containing very amid: potatoes, rice, wheat, peas, beans, lentils and avocado.
Rules of the second phase:
From one to five days on pure proteins alternate with one or five days when the 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 pure proteins, then 1 day of protein+vegetables), but you can be 3/3 or 5/5.
- If you want to restore from 10 to 20 kg, it is recommended to alternate 3/3.
- If you want to restore 20 to 30 kg, it is recommended to alternate 5/5.
- The consumption of oat flour increases 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 low -fat yogurts (or 225 g of cottage skim cheese), a piece of low -fat turkey (or chicken, lean ham or a boiled egg).
Lunch:A small low -fat yogurt or 115 g of Cottage Skim cheese.
Dinner:Stained mushroom (without oil), tuna, tea or coffee with low fat cream.
Afternoon snack:Pancake of oatmeal with a piece of lean ham, chicken or salmon.
Dinner:Zucchini soup, beef kebab, white dessert.
Third phase - consolidation
Its duration depends on how many kilograms you have lost weight.For each kilogram lost - 10 days.I looked at with 10 kg, which means that success is consolidated for another three months.
During this phase, you can eat the following products:
1 phase and 2 -phase products;
You can afford the fruit: a portion (with the exception of bananas, cherries, grapes) per day;
2 pieces of bread a day;
40 g of mature cheese;
2 portions of amidaceous products per week (for example: potatoes, pasta, rice, corn, beans, peas).
One or twice a week you can afford a "party": eat everything you want!But no more than twice a week and not below.
Also protein day- Mandatory once a week (let's go back to phase n. 1).
Fourth phase - Stabilization
It is a fact, at this stage he returns to the usual nutrition.Observing, however, two important principles:
One day a week it should be "day of pure protein", that is, a purely protein day;
Three tablespoons of oat bran in one day - now there should always be there.
Pierre Dukan recommends observing these recommendations for life.
A slender body will become the best reward!
ON PURPOSE
To lose weight, open the doors of happiness
According to Ducan, there are only ten doors of happiness.He wrote a separate book on this.
- The first door is food.This is one of the most important basis of life: if you don't eat, you will die.And you will like food.
- The second door is sex.Sex is not only as a physical principle, but as love, as an 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 welcoming house,Where it is nice to return, an important point in a happy life.
- The fifth door- Physiology, everything related to our body, including sport.
- Sixth- Nature and everything that gives, that is, clean air, the vegetables of the foliage, the smell of the earth ...
- Seventh- attachment to their social group, whether it is a group of interest or work.
- Eighth- Everything about the game, entertainment.
These eight doors have both people and animals.But the two remaining doors are relating only to people.
- The ninth door- All sacred, religion and beyond.
- And the tenth- Beauty.Only we can admire and enjoy beauty.
If you have all these ten doors open, you are happy, get serotonin.But if any of them are closed, he missed his lack.And you start eating, opening the first closer door in large opening.