The man, walking after wild animals, increased muscle.And then eat meat, rich in protein and poor fat.After all, wild animals are also difficult to get fat in the struggle to live.And women collect herbs and roots, vegetables.It is a woman who carries up to 60 percent of the cave diet.At the same time, in the life of the cave, the duration of the fruit is very short, for example, August-September.It is a month of carbohydrate loading.But at that time the pancreas began to produce insulin, which quickly changed the carbohydrates from the fruit into the fat deposits needed for the "high -quality" winter.At the same time, the person is always hungry.But when a primitive man became more civilized, he began to cook from the fruits and protected him.And thus make a "fat" reserve for yourself.
The principles and characteristics of the Ducan diet
The Ducan diet was designed for several months, depending on the initial weight.
- You can eat any amount of food at any time, the main thing is to comply with the following rules:
- Any fatty meat is excluded from the diet, only chicken or turkey without skin;Any fish is also allowed - grill, steamed, boiled.And any seafood.
- Any low dairy products, as well as sweet yogurt with natural flavors (vanilla, coconut, etc.) are allowed.
- Sugar is prohibited, salt at least.But sugar substitutes, natural spices, sauce (mustard, soy, and others) are allowed.
- A few days later, it was allowed to introduce the amount of unlimited vegetables into the diet, both in cheese and boiled, steam form (excluding potatoes - potatoes, nuts, rice).
- Be sure to - spoon the oatmeal daily.
There are several alternating phases in the diet - only meat and vegetables - plus meat.The phase period depends on the weight (daily, three to three, five to five, etc. - see the details below).
At least one half a liter of water daily is mandatory.And loads are also required, at least 20-30 minutes walking daily.
But you must go with a pastry
Diet Diet: Pro
- The first loss of kilograms increases motivation.The ability to lose excess weight even in cases where this is far from the first diet and the body has developed a solid reaction to different experiments.
- Quite tasty and less nutrition in the second or fourth phase.Natural products.
- There are no restrictions on the amount of food and the time of intake, no calorie calculation and hard restrictions.
Ducan Diet: Disadvantages
- Many contraindications, such as a carbohydrate -free diet: kidney disease, liver, metabolic disorders, gout, pregnancy and breastfeeding, up to 18 years of age.
- More protein, which is why ketone body is produced, suppresses appetite and causes fatigue, unpleasant odor from the mouth and from the body.
- Lack of trace elements and vitamins, which lead to problems not only with appearance, but also with the nervous system, cardiovascular and digestive.
- Fat deficiency, which leads to problems with gall bladder, constipation, and more.It can cause hormone balance.
- Often it is not to be borne for mental work people, because carbohydrates to our brain are just important!
Like the diet in it, there are advantages and disadvantages.
DIET LEVELS: What to eat
Despite all the contraindications, the Ducan diet has many fans.And many praised him for not being boring.The fact is that nutritionists build several phases, the first - the most stringent - allows you to lose many extra kilos at once.And the other two are softer and more varied in nutrition.
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Ducan diet can cause hard work!
Excessive proteins and fats in nutrition lead to overstrain gastrointestinal tract.And the body does not forgive "disorders" in nutrition.When he has to work well mentally or physically, he has to digest "excess" with the two -person strength.
10 more mistakes we make in nutrition
The first phase - the attack
Fat cell attacks.Depending on the weight of your start, it lasts from 3 to 7 days.Maximum - 10. You can eat only protein products: meat, fish, eggs and low dairy products.And at any time all day.But don't forget to drink at least one and a half liters of water daily.
Ducan itself characterizes this phase as stimulating.
What is recommended:
- Chicken and turkey, ham and liver (beef and chicken) are allowed;
- Any fish boiled, grilled or steamed, as well as seafood.
- Low natural yogurt;
- One half a tablespoon of oats daily.
What is allowed:
- You can up to two eggs daily.If you have increased cholesterol, eat no more than 3-4 yellow a week.Protein - without restrictions.
- Experienced yogurt with coconut, vanilla or lemon - up to two a day.
- When cooking, you can use sugar substitutes, vinegar, spices, seasonings, garlic, onions, stems, lemon juice, mustard.
What to exclude:
Sugar is prohibited, salt can be eaten in small quantities.
The second phase - “cruise”
It lasts from one to several months, depending on the source data.
This phase consists of the day -day "protein" alternating -Simple -day when you include unlimited amounts of vegetables that complement meat, fish, chicken and low dairy products in the diet.And don't forget about one and a half liters of water!
Authorized:
Raw, boiled or baked in foil artichoke, asparagus, eggplant, broccoli, other cabbage, celery, chicory, zucchini, cucumber, nuts, onions, onions, mushrooms, pepper, pumpkin, carrots, soybeans, soybeans, storms, tomatoes, tomatoes and tactics.
Prohibited:
Vegetables containing many starch - potatoes, rice, cereals, nuts, nuts, lentils and avocado.
Second Phase Rules:
One to five days on pure protein alternates with one or five days when the vegetables are added to the protein food:
- If you want to lose less than 10 kg, it is recommended to replace 1/1 (1 day of pure protein, then 1 day of protein+vegetable -About), but you can be both 3/3 or 5/5.
- If you want to reset from 10 to 20 kg, it is advisable to replace 3/3.
- If you want to reset from 20 to 30 kg, it is recommended to replace 5/5.
- The use of oatmeal increases to two tablespoons daily.
- The daily walking period increases to 30 minutes.
Replacement schemes can be changed at any time.
The estimated menu for the second phase:
Breakfast:Coffee or tea, two low small yogurt (or 225 g of cheese cottage), a thin piece of turkey (or chicken, slim ham or one boiled egg).
Lunch:A small small yogurt or 115 g of the scheme cheese.
Dinner:Boiled mushrooms (no oil), tuna, tea or coffee with low cream.
Evening snacks:Pancake oats with a piece of ham, chicken or salmon.
Dinner:Zucchini soup, beef kebab, egg white dessert.
Third phase - consolidation
The duration depends on how many pounds you have lost weight.For every missing kilogram - 10 days.Viewed by 10 kg, which means that you have been together for the next three months.
During this phase, you can eat the following products:
1 Level and Vegetable Products -2 Levels;
You can afford fruit - one piece (except bananas, cherries, wine) daily;
2 pieces of bread daily;
40 g of mature cheese;
2 portions of starch products per week (for example: potatoes, pasta, rice, mais, nuts, nuts).
One or twice a week you can "party" - 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 level No. 1).
Fourth phase - stabilization
In fact, at this stage you return to regular nutrition.Observing, however, two important principles:
One day a week should be "pure protein day", which is the day of protein alone;
Three tablespoons of oats a day - now must always be.
Pierre Dukan advises to observe these suggestions throughout his life.
Slim body will be the best reward!
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To lose weight, open the door 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 foundations of life - if you don't eat, you will die.And you will enjoy the food.
- The second door is sex.Sex is not just a physical principle, but as a 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 home,Where it is good to come back, an important thing in a happy life.
- Fifth door- Physiology, everything related to our body, including sports.
- Sixth- Nature and all that are given, namely clean air, vegetables - foliage, earth smell ...
- Seventh- Attachments to their social groups, whether a group of interests or work.
- Eighth- All related to games, entertainment.
These eight doors have people and animals.But both of the remaining doors only exist to the public.
- Ninth- All holy, religious and not only.
- And the tenth- Beauty.Only we can admire and enjoy beauty.
If you have all ten doors, you are happy, you get serotonin.But if any of them are closed, you feel the shortcomings.And you start eating, wide open the first door.