The man, running after wild animals, increased muscles.And then ate meat, rich in proteins and poor fats.After all, wild animals are also difficult to get fat in the struggle for life.And women collected herbs and roots, vegetables.It was women who brought up to 60 percent of the diet of a cave person.At the same time, in the life of cave people, 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 turned carbohydrates from fruits into fat deposits necessary for “high -quality” wintering.At the same time, the person was constantly hungry.But when a primitive man became more civilized, he began to cook confiture from fruits and preserve it.And thus make “fat” reserves for yourself.
The principles and features of Ducan's 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:
- Any fatty meat is excluded from the diet, only a chicken or turkeys without skin remains;Any fish is also allowed - a grill, steamed, boiled.And any seafood.
- Any low -powered 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, 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 form (excluding starchy - potatoes, beans, rice).
- Be sure to - a spoonful of oat cuts per day.
There are several alternating phases in the diet - only meat and vegetables plus meat.The phase duration depends on the weight (day every other day, three through three, five through five, etc. - see details below).
At least one and a half liters of water per day are mandatory.And the load is also required, at least 20-30 minutes walk per day.
But you have to leave with pastries
Dyukan's diet: Pros
- Fast 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 steady reaction to different experiments.
- Quite tasty and more or less diverse nutrition in the second or fourth phases.Natural products.
- There are no restrictions in the amount of food and the time of intake, no calculation of calories and hard restrictions.
Ducan diet: Cons
- A lot of contraindications, like any diet without carbohydrates: kidney disease, liver, metabolic disorders, gout, pregnancy and breastfeeding, age up to 18 years.
- An excess of protein, which is why ketone bodies are produced, suppressing appetite and causing fatigue, unpleasant odor from the mouth and from the body.
- A pronounced deficiency of trace elements and vitamins, which leads to problems not only with the appearance, but also with the nervous, cardiovascular and digestive system.
- Fat deficiency, which leads to problems with the gallbladder, constipation, etc.It can cause a hormonal balance.
- Often it is simply unbearable for people of mental work, since carbohydrates to our brain are simply vital!
Like any diet in it, there are pros and cons.
Stages of Dukan's diet: what can be eaten
Despite all the contraindications, Ducan’s diet has many fans.And many praise her for not boring.The fact is that the nutritionist built several phases, the first of which - the most stringent - allows you to lose many extra kilos at once.And the other two become softer and more diverse in nutrition.
BY THE WAY
Ducan's diet can cause overwork!
Excess proteins and fats in nutrition leads to overstrain 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 has to digest “excess” with a double-assigned force.
10 more errors that we make in nutrition
Phase one - attack
Fat cell attack.Depends on your starting weight, lasts from 3 to 7 days.Maximum - 10. You can eat only protein products: meat, fish, eggs and low -fat dairy products.And at any time of the day.But do not forget to drink at least one and a half liters of water per 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, grill or steamed, as well as any seafood.
- low -fat natural yogurts;
- One and a half tablespoons of oat bran every day.
What is allowed:
- You can up to two eggs per day.If you have increased cholesterol, eat no more than 3-4 yolks per week.Protein - without restrictions.
- Yogurts seasoned with coconut, vanilla or lemon - up to two per day.
- When cooking, you can use sugar substitutes, vinegar, spices, seasonings, 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 source data.
The phase consists of alternating “protein” days with days when you include an unlimited amount of vegetables that complement meat, fish, poultry and low -fat dairy products in the diet.And do not forget about one and a half liters of water!
Allowed:
Raw, boiled or baked in foil artichoke, asparagus, eggplant, broccoli, any other cabbage, celery, chicory, zucchini, cucumbers, beans, onions, onions, mushrooms, pepper, pumpkin, radish, sorrel, soy beans, spinach, tomatoes and turnips.
Forbidden:
Vegetables containing a lot of starch - potatoes, rice, grain, peas, beans, lentils and avocados.
Rules of the second phase:
One to five days on pure protein 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 proteins, then 1 day of protein+vegetables), but you can both 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.
- Oatmeal consumption increases to two spoons per 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 yogurt (or 225 g of skim cottage cheese), a piece of a lean turkey (or chicken, lean ham or one boiled egg).
Lunch:One small low -fat yogurt or 115 g of skim cottage cheese.
Dinner:stewed mushrooms (without oil), tuna, tea or coffee with low -fat cream.
Afternoon snack:Oatmeal pancake with a piece of lean ham, chicken or salmon.
Dinner:zucchini soup, beef kebab, egg white dessert.
Third phase - consolidation
Its duration depends on how many kilograms you have lost weight.For each lost kilogram - 10 days.Looked by 10 kg, which means that you consolidate the success for another three months.
Throughout this phase, you can eat the following products:
Products of 1 stage and vegetables of 2 stages;
You can afford fruits - one portion (except for 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, mais, beans, peas).
One or two times a week you can afford a “feast” - eat everything you want!But not more than twice a week and not in a row.
Pure protein day- obligatory once a week (we return to stage No. 1).
Fourth phase - stabilization
As a matter of fact, at this stage you return to the usual nutrition.Observing, however, two important principles:
One day a week should be "day of pure proteins", that is, a purely protein day;
Three tablespoons of oat bran on a day - now there should always be.
Pierre Dukan advises to observe these recommendations all his 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 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 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 cozy home,Where it is nice to return, an important point in a happy life.
- The fifth door- Physiology, everything related to our body, including sports.
- Sixth- Nature and all that it gives, that is, clean air, the greens of foliage, the smell of the earth ...
- Seventh- Attachment to their social group, whether it be a group of interests or work.
- Eighth- Everything related to the game, entertainment.
These eight doors have both people and animals.But the two remaining doors are inherent only to people.
- The 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 any of them is closed, you feel his lack.And you start to eat, wide opening the very first, closest door.