The man, running after wild animals, increased his muscles.And then he ate meat, rich in poor proteins and fats.After all, wild animals are also difficult to get fat in the struggle for life.And women collected herbs and roots, vegetables.These were women who brought up to 60 % of a cave's diet.At the same time, in the life of the people of caves, the period of the fruit 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 turned fruit carbohydrates into fat deposits needed for "high quality" winter.At the same time, the person was constantly hungry.But when a primitive man became more civilized, he began to cook the fruit settings and preserve it.And so make "fat" reserves for yourself.
The principles and characteristics 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 join the following rules:
- Any greasy meat is excluded from the diet, just a chicken or turns without skin remains;Any fish is also allowed - a steam cooked grill.And any seafood.
- Any dairy products with low power power, as well as sweet yogurts with natural flavors (vanilla, coconut etc.) are allowed.
- Sugar is prohibited, salt is at least.But 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 cheese and cooked steam (excluding starch - potatoes, beans, rice).
- Make sure - a spoonful of oat cuts a day.
There are several alternating phases in the diet - only meat and vegetables, as well as meat.The duration of the phase depends on weight (day every day, three to three, five to five, etc. - see the details below).
At least one and a half liters of water per day are mandatory.And the load is also required, at least 20 to 30 minutes walk a day.
But you have to go out with sweets
Dyukan Diet: Pros
- The rapid loss of the first pounds increases motivation.The ability to get rid of overweight, even in cases where this is far from the first diet and the body has already developed a constant reaction to different experiments.
- Very tasty and more or less diverse nutrition in the second or fourth phases.Natural products.
- There are no restrictions on the amount of food and time of ingestion, no calculation of calories and difficult restrictions.
Ducan Diet: Cons
- Many against -indications, such as 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 of the mouth and body.
- A pronounced deficiency of elements and vitamins, which leads to problems not only with appearance, but also with the nervous, cardiovascular and digestive system.
- Fat deficiency, which leads to problems with gallbladder, constipation, etc.It can cause a hormonal balance.
- It is often simply unbearable for mental work people, as carbohydrates to our brain are simply vital!
Like any diet, there are pros and cons.
Dukan Diet Stages: What can be eaten
Despite all the against -indications, 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 rigorous - allows you to lose many extra pounds at once.And the other two become softer and diverse in nutrition.
By the way
Ducan's diet can cause overwork!
Excessive protein and fat in nutrition leads to overload of the gastrointestinal tract.And the body does not forgive these "distortions" in nutrition.At a time when he must work fruity mentally or physically, he needs to digest the "excess" with a double force.
10 more errors we eat in nutrition
Phase One - Attack
Adipose cell attack.It depends on your initial weight, lasts from 3 to 7 days.Maximum - 10. You can eat only protein products: meat, fish, eggs and low fat dairy products.And anytime 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 (meat and chicken) are allowed;
- Any fish is boiled, grilled or steam cooked as well as any seafood.
- Natural yogurts of low fat;
- One tablespoon of oat bran every day.
What is allowed:
- You can even two eggs a day.If you have increased cholesterol, eat no more than 3-4 gems a week.Protein - No restrictions.
- Tempered yogurts with coconut, vanilla or lemon - up to two a day.
- When cooking, you can use sugar substitutes, vinegar, spices, spices, garlic, onion, rods, lemon juice, mustard.
What to exclude:
Sugar is prohibited, salt can be consumed in small quantities.
The second phase - "Cruzeiro"
It lasts from one to several months, depending on the origin data.
The phase consists of alternating “protein” days with days when you include an unlimited amount of vegetables that complement meat, fish, birds and low fat dairy products in the diet.And don't forget a liter and a half water!
Allowed:
Cavavated, cooked or roast in artichoke, asparagus, eggplant, broccoli, any other cabbage, celery, chicory, zucchini, cucumber, beans, onions, onions, mushrooms, pepper, pumpkin, radish, transfer, soy, spinns, tomatoes and hat.
Prohibited:
Vegetables containing many starches - potatoes, rice, grains, peas, beans, lentils and avocados.
Rules of the second phase:
One to five days in pure protein alternate with one or five days when vegetables are added to protein foods:
- If you want to fall less than 10 kg, it is recommended to switch 1/1 (1 day of pure proteins, then 1 day protein+vegetables), but you can 3/3 or 5/5.
- If you want to redefine 10 to 20 kg, it is recommended to switch 3/3.
- If you want to redefine 20 to 30 kg, it is recommended to switch 5/5.
- Oat consumption increases to two spoons 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 yogurt (or 225 g of cottage skim cheese), a piece of thin turkey (or chicken, thin ham or a boiled egg).
Lunch:A small low -fat yogurt or 115 g of Skim Cottage cheese.
To have lunch:Boiled mushrooms (without oil), tuna, tea or coffee with low fat cream.
Afternoon snack:Oat pancake with a piece of thin ham, chicken or salmon.
To have lunch:Zucchini soup, meat kebab, white egg dessert.
Third Phase - Consolidation
Its duration depends on how many pounds you have lost weight.For each kilogram lost - 10 days.He looked at 10 kg, which means that you consolidate success for another three months.
Throughout this phase you can eat the following products:
1 stage products and 2 -stage vegetables;
You can pay fruits - a portion (except bananas, cherries, grapes) a day;
2 pieces of bread a day;
40 g of mature cheese;
2 portions of starch products per week (eg potatoes, noodles, rice, more, beans, peas).
Once or twice a week, you can pay a "banquet" - eat everything you want!But no more than twice a week and not followed.
Pure protein day- Mandatory once a week (we return to stage 1).
Fourth Phase - Stabilization
In fact, at this stage you return to the usual nutrition.Observing, however, two important principles:
One day a week should be "Pure Protein Day", ie a purely protein day;
Three tablespoons of oat bran in one day - now there should always be.
Pierre Dukan advises to observe these recommendations for a lifetime.
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 it.
- 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 like food.
- The second door is sex.Sex is not just like 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 good to go back, an important point in a happy life.
- The fifth door- Physiology, all related to our body, including sports.
- Sixth- Nature and everything she gives, that is, clean air, the green of the foliage, the smell of the earth ...
- Seventh- Attached to your social group, be it a group of interests or work.
- Eighth- All related to the game, entertainment.
These eight doors have people and animals.But the remaining two doors are inherent only to people.
- The Ninth Gates- All the sacred religion and not just.
- And the tenth- Beauty.We can only admire and enjoy beauty.
If you have all these ten open doors, you're happy, you get serotonin.But if any of them are closed, you miss it.And you start eating, opening the first and nearest nearest door.