The man, flowing after wild animals, increased the muscles.Then eaten meat, rich in protein and poor fats.After all, wild animals are also difficult to grow in the fight for life.And women collected herbs and roots, vegetables.Women have brought up to 60% of the diet of a cave person.At the same time, in the life of the caves, the fruit period was very short, for example, August-September.It was a month of carbohydrate loading.But it was then that the pancreas began to produce insulin, which quickly transformed the carbohydrates of the fruits into fat deposits necessary for the "high quality" wintering.At the same time, the person was constantly hungry.But when a primitive man became more civilized, he started cooking fruit jam and preserving it.And thus make "big" 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 amount of food at any time, the main thing is to adhere to the following rules:
- All fatty meat is excluded from the diet, only one chicken or skinless turkeys remain;Every fish is also allowed - a grill, steamed, boiled.And all seafood.
- All low -power dairy products, as well as sweet yogurts with natural flavors (vanilla, coconut, etc.) are allowed.
- Sugar is prohibited, salt is at least.But sugar substitutes, natural spices, sauces (mustard, soybeans, etc.) are allowed.
- A few days later, it is authorized to introduce an unlimited number of vegetables into the diet, both in cheese and steam -shaped (excluding starchy - potatoes, beans, rice).
- Make sure - a spoonful of oat cuts per day.
There are several alternating phases in diet - only meat and vegetables and meat.The duration of the phase depends on the weight (day every two days, three to three, five to five, etc. - see the details below).
At least one and a half, liters of water per day are compulsory.And the load is also required, at least 20 to 30 minutes on foot per day.
But you have to leave with pastries
Dyukan diet: Pros
- The rapid 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 regular reaction to different experiments.
- Nutrition quite tasty and more or less diverse in the second or fourth phases.Natural products.
- There is no restriction in the quantity of food and the time of admission, no calculation of calories and hard restrictions.
Ducan Diet: Cons
- Many contraindications, like any carbohydrate without diet: kidney disease, hepatic, metabolic disorders, drop, pregnancy and breastfeeding, age up to 18 years.
- An excess of protein, which is why ketone bodies are produced, suppressing appetite and causing fatigue, an unpleasant odor of mouth and body.
- A pronounced deficiency of trace elements and vitamins, which causes problems not only with appearance, but also with the nervous, cardiovascular and digestive system.
- A fat deficiency, which causes problems with gallbladder, constipation, etc.It can cause a hormonal balance.
- Often it is simply unbearable for people at mental work, because carbohydrates in our brain are simply vital!
Like any diet, there are advantages and disadvantages.
Dukan diet stages: what can be eaten
Despite all the contraindications, the ducan diet has many fans.And many praise it so as not to bother.The fact is that the nutritionist has built several phases, the first - the strictest - allows you to lose many additional pounds at the same time.And the other two become softer and more diverse in nutrition.
BESIDES
Ducan's diet can cause overwork!
Excess protein and fat in nutrition leads to an over-thumbnail of the gastrointestinal tract.And the body does not forgive such "distortions" in nutrition.At a time when he should work fruitfully mentally or physically, he must digest "excess" with a double attribution force.
10 other errors that we make in nutrition
Phase UN - Attack
Fat attack.It depends on your starting weight, lasts 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 don't forget to drink at least a liter and a half 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;
- Every fish is boiled, grilled or steamed, as well as all seafood.
- weak natural yogurts;
- A tablespoon and a half of oat sound every day.
What is authorized:
- You can up to two eggs per day.If you have increased cholesterol, do not eat more than 3 to 4 yellows per week.Protein - without restrictions.
- Yogurts seasoned with coconut, vanilla or lemon - up to two a day.
- During cooking, you can use sugar, vinegar, spices, seasoning, garlic, onions, stems, 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 source data.
The phase is to alternate "protein" days with days when you include an unlimited quantity of vegetables that complete meat, fish, poultry and low fat products in the diet.And don't forget a and a half liters of water!
Allowed:
Braved, boiled or cooked in artichokes in aluminum, asparagus, eggplant, broccoli, any other cabbage, celery, chicory, zucchini, cucumbers, beans, onions, onions, peeles, mushrooms, peppers, pumpkin, radish, sorrel, soy beans, spinces, tomatoes and vilers.
Forbidden:
Vegetables containing a lot of starch - potatoes, rice, cereals, peas, beans, lenses and avocados.
Second phase rules:
One to five days on pure proteins alternate with one or five days when vegetables are added to protein foods:
- If you want to drop less than 10 kg, it is recommended to alternate 1/1 (1 day of pure protein, then 1 day of protein + vegetables), but you can two 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 oats increases to two spoons per day.
- The duration of daily walks increases to 30 minutes.
The work -study scheme can be changed at any time.
Approximate menu for the second phase:
Breakfast:Coffee or tea, two small yogurts with a low canvas content (or 225 g of skimmed cottage cheese), a piece of lean turkey (or chicken, lean ham or a cooked egg).
Lunch:A small low in fat yogurt or 115 g of skimmed cottage cheese.
Dinner:Cooked mushrooms (oil -free), tuna, tea or coffee with low -fat cream.
Afternoon snack:Oat pancake with a piece of lean ham, chicken or salmon.
Dinner:Zucchini soup, beef kebab, white egg dessert.
Third phase - consolidation
Its duration depends on the number of kilograms you have lost weight.For each lost kilogram - 10 days.Watched by 10 kg, which means that you consolidate the success of three additional months.
Throughout this phase, you can eat the following products:
1 step and vegetable products from 2 steps;
You can afford fruit - a portion (except bananas, cherries, grapes) per day;
2 pieces of bread per day;
40 g of mature cheese;
2 portions of starchy products per week (for example: potatoes, pasta, rice, but, beans, peas).
One or twice a week, you can afford a "party" - eat whatever you want!But not more than twice a week and not immediately.
Pure protein day- Compulsory once a week (we return to scene n ° 1).
Fourth phase - Stabilization
In fact, at this stage, you return to usual nutrition.Observation, however, two important principles:
One day a week should be a "day of pure protein", that is to say a purely protein day;
Three tablespoons of oat sound one day - now there should always be.
Pierre Dukan advises to observe these recommendations all his life.
A thin body will become the best reward!
BESIDES
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 subject.
- The first door is food.This is one of the most important foundations in life - if you don't eat, you'll die.And you will appreciate 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 comfortable house,Where it is pleasant to come back, an important point in a happy life.
- The fifth door- Physiology, everything related to our body, including sports.
- Sixth-Nature and all that she gives, that is to say, the clean air, the green foliage, the smell of the earth ...
- Seventh- Attachment to their social group, be it a group of interest or work.
- Eighth- Everything related to the game, entertainment.
These eight doors have both people and animals.But the two remaining doors are only inherent in people.
- The ninth doors- Sacred, religion and not only.
- And the tenth- Beauty.Only we can admire and enjoy beauty.
If you have all these ten open doors, you are happy, you get serotonin.But if one of them is closed, you feel his lack.And you start to eat, largely opening the very first nearest door.