The duca diet is considered one of the most impressive and popular weight methods. The diet is based on protein products. There are no restrictions on the portions, the range of products allowed is quite wide. A diet for a long time is calculated, which is also determined by individual characteristics and purposes of each person. Adipose texture is lost, the muscle is protected. In the absence of the opposite hints, there is a healing effect of such a nutrition.
The essence of the Dukan diet is the use of protein and long-term -carb products. Carbohydrates are a source of energy, but when excessive amounts are consumed, they become fatty tissue. The removal of the diet is to use the body's existing oil resources to gain energy, so we lose weight. At the same time, the protein dish that can be consumed in this energy system serves as a construction material for muscle tissue. Therefore, in addition to weight loss, lose weight loss is a toned body.
Protein-container products are well saturated to lose weight, not feel physiological hunger. In addition, their digestion is very energy, so calories are provided. The only thing to cope with the liar is food addiction and unhealthy habits. The main positive feature of the duca diet is made for a long time consisting of four stages. Their first three were prepared for the fourth, extra pound loss to catch this weight. Thus, with the help of this technique, you can stay thin for life.
Several personal information should be taken into account to determine the number of additional pounds:
- Age - The metabolism of metabolism in every decade has been slow, this is a feature of every man.
- Sex is faster than the difference between metabolism and hormonal systems in men.
- Initial weight.
- Human growth in meters.
- Physical activity.
Using these settings, the body mass index calculates according to the formula: the initial weight height divided into a square in a square. It was later appointed:
- The difference with the perfect weight and its difference;
- The duration of each of the periods of diet.
You can calculate this information online on various sites dedicated to weight loss and a healthy lifestyle. Athletes with muscle mass are recommended to be resolved for this issue for the specialists for individual counts.
Mandatory rules for effective weight loss sounds like this:
- Full removal of oils from the shop shelves, any origin, mayonnaise and other sauces.
- Heating methods of heating in cooking are caused by a grill: cook, cook, cook, cook, cook, cook, cook, cook, cook, cook, cook, cook.
- The main refueling of salads and vegetables is lemon juice.
- The daily use of oats is mandatory. In addition to serving as a perfect energy source and flour substitute, they also clean the intestines of toxins and normalize the digestion. You can use them in a clean form or any pot and baking part.
- Squirrel is a hard worker for the bodies of digestion gastrointestinal tract. It can be facilitated with daily use of simple clean water to at least two liters. This will be a good prevention of constipation that can occur with such a diet.
- It is important - take long walks on a daily walk. Perfect - at least half an hour. Pietir Duca insists on the abandonment of elevators and escalators who must prefer to take steps.
- To give up sugar and products, alcohol, sweet high -carbon fruits and potatoes.
Rules are easy to read, but according to reviews, it is difficult to implement. Nevertheless, you can get used to them, the main thing is to properly adjust and withstand the first few weeks.
You can only eat protein products at this stage that lasts from three days. This will serve as a beautiful shake body. You need to make a lot of effort to digest such a dish, so the metabolism begins to work hard. It is important not to forget drinking water, which is also considered a catalyst for metabolism. List of products allowed for consumption 72 points, their basics:
- Lenten Types: Calf, Beef, Offal, Chicken.
- Chicken and blonde eggs.
- Any type of fish, all types of seafood.
- Minimum fat-containing sour-colored products, low-friendly cutting cheese.
- Low -Fat Cheeses: Brynza, Tofu.
This stage is the most difficult, but if you start following it, it can be very successful to lose weight. During this period, it is estimated to be lost from three kilograms.
This stage of weight loss due to the Sucan system is also called "cruise". The diet of the 72 protein element is filled with 28 types of vegetables. Their foundations:
- Green vegetables: cucumber, cabbage, zucchini, greens.
- Tomato.
A positive moment of this period is the ability to prepare a menu for personal taste:
- Merge proteins and vegetables as part of a food or food.
- Alternative vegetables and protein dishes for a day.
- Organize Mono Day in any of the allowed products.
An front condition is an alternative about 2-3 times in 10 days of protein and plant days.
One kilogram of loss per week is considered ideal at this stage.
During the "Cruise" period, a weight of weight or so general plateau can occur - when the diet is strictly observed and kilograms. There are several reasons for this:
- Critical days in women.
- Puffiness due to a small amount of water and large salt.
- The adaptive reaction of the body.
Solutions to solve the problem:
- Wait until the end of menstruation and watch the weight.
- Increase the number of clean water daily.
- Try to reduce the amount of salt.
- Organize a non-loaded protein or plant day.
In any case, a part of the overall rules of the diet and it is important to avoid breaking and eating as a list of allowed products.
The "consolidation" or consolidation of the result ensures the gradual return to the menu before the diet. 100 grams of 100 grams are provided from the daily menu:
- Groups - rice, buckwheat, oatmeal.
- Bread preferably rye or whole.
- Macarones - The most optimity of all - from the rigid varietal of wheat.
- Potatoes - small amounts boiled, baked, but not fried.
- Vegetable oils - canvas, olive, grape seeds, Amaranth.
- Fruits - Sweet except: bananas, dates, grapes.
- Confections are preferred useful: natural marshmallas or marmalad, bitter chocolate, fruit jelly, jelly, various sweets or sticks from different sweets or dried fruits. Make sure - 3 teaspoons of honey daily.
- Every day - 3 tablespoons of oats of oats in various dishes. In the second case, it is the most optimal for meals to eat half an hour ago, washed with ordinary water.
To determine the individual number of days in a consolidation stage, you need to multiply the number of lost kilograms of up to 10. Be sure to make a protein fast once a week. At this stage it is possible to lose about 3-4 kilograms per month.
The fourth and final stage of the duca diet is essentially a way of life that will not lose weight by observing several simple rules:
- Use 3 tablespoons of oatmeal every day.
- Physical activity on a daily average - walk, walk with steps, rejecting the elevator, if possible - any possible exercise.
- On every 7 days - a prothin day fasting.
The basis of the diet is still low-calorie vegetables and protein products, everything else is used in moderate.
The list of products allowed in Pierre Duca diet consists of 100 positions, 72 of them may be consumed by unlimited amounts:
- Low -Fat Meat: Beef (steak, language, fractures, kidneys, liver, back of the liver, rostbif), rostbif), basement, rabbit, pork for meat.
- Bird: Any part of Turkey, chicken, pigeon, blurcin, anal.
- Fish: Fresh and Ice Cream: Paltus, Flounder, Somon, Somon, Dorada, Sea Perch, Putassa, Sardina, Mackerel, Cod, Accurate.
- Crab, including all seafood.
- Cheese tofu.
- Oatmeal.
- Chicken and blonde eggs.
- Milk and fermented milk are less than cheeses, cottage cheese, kefir, yogurt, milk.
- Lapsha Konnyaku from the plant - Shiretaki.
- Greens, young onions, lemon juice.
The second stage of the diet is allowed to use 28 more products:
- Cabbage: White, broccoli, Brussels, sea, color.
- Peans: pea, asparagus, patch beans.
- Pumpkin vegetables: Pumpkin, Zucchini, Cucumber.
- One night doctor: potatoes, eggplant, tomatoes.
- Greens, spinach, radish.
Starting in a third stage in moderate amounts, it is allowed to:
- Oils: Olives, Amaranth, Salty, Canvas, Rapeseed. From the second stage to 5 grams a day from the fourth to 30.
- Gerja berries - up to 2 tablespoons.
- The seeds of canvas and chia - from an alternative stage, a tablespoon a day.
- Crab sticks.
- Tomato paste.
- Bread, pasta.
- Ugly fruits.
The list of products allowed for each stage of the diet is constantly expanding. In the shelves of stores, you can already find confectionery products in Duca.
A number of products need to be removed from the diet to bring the diet desired. However, unlike many of the weight loss systems, experts from this weight loss method take into account the features of human psychology. If there is a strong desire to eat sweets, you are allowed to use a little bitter chocolate in the future.
Prohibited products in the attack:
- Sweets.
- Bread products.
- Groups.
- The legumes.
- Potatoes.
- All kinds of nuts and seeds.
- Sugar, salt.
- Keep the sauces.
- The pasta.
- Oily and melted cheeses.
- Any fat including butter.
- Sausage products.
- Fat meat pork and poultry.
Prohibited products in Cruise are the same as "attack", except for the permitted vegetables and fruits.
Prohibited products in the "Consolidation" stage- The same but allowed in small quantities of grain, pasta, bread, bread and some sweets (candy, bitter chocolate).
In a consolidation stage, you can eat in the moderation of all products, but it is recommended to observe a healthy balanced diet. The white flour provides rejection of sugar, store sauces, sausage products.
We present an approximate version of the daily diet for each stage:
"Attack":
Breakfast- Lower-friendly cutting cheese with oatmeal.
Lunch- boiled beef, 2 eggs.
Snack in the afternoon- Kefir.
Lunch- Seafood cocktail.
"Cruise":
Breakfast:Chicken eggs and milk 0% fat.
Dinner:Steamed boiled chicken with broccoli.
Snack in the afternoon:Green apples, yogurt.
Dinner:Baked fish, Salad Chamuru cabbage and cucumber.
"Consolidation":
Breakfast:Boiled eggs, cottage cheese, orange.
Dinner:A little buckwheat, casserole, baked Turkey meat from vegetables.
Snack in the afternoon:Kefir.
Dinner:Fish and vegetable soup.
The list of allowed products allows you to practice and eat.
Cottage cheese casserole for breakfast.You will need: low -fat cottage cheese, 3 medium chicken eggs, 3 tablespoons of oats, half glass of kefir, a natural Sucare to taste.
Preparation: Pour cutting with 10 minutes of kefir, then mix with the remaining components, cook for 20-25 minutes in the oven.
At this stage, you can use a duca, in the following cases - in the following cases - dietary jams (without sugar), honey, fruit.
Nutella in duca.You will need: low-fat milk-200 millilits, milk fat milk milk-4 tablespoons, cocoa - to taste a succotor to taste up to the 4th stage until the 4th stage of a succotor, up to the 4th stage.
Okroshka for lunch. You will need: low -fat kefir, 100 grams of boiled chicken breasts or turkeys, 2 chicken eggs, large bunch greens, cucumber.
Preparation: Cut all the solid ingredients with small cubes, add to Kefir. Sprinkle plenty of salt, pepper and finely chopped herbs.
Pierre Dukan's energy system is not suitable for everyone. This should be taken into account before following this. In this way, weight loss is strictly prohibited:
- People suffering from high blood pressure.
- In the presence of any diseases of the kidneys.
- In such diseases of the liver: cholecystitis or gallstone disease.
- With stomach or duodenum tights.
- Children and adolescents.
- At the stage of pregnancy planning, during this period during lactation.
- In Diabetes in Diabetes, any various allergies, observing the diet in the diseases of the digesthouses.
The weight was lost at the fastest during the "attack". During this period, you can fall in 6 kilograms depending on the initial parameters of the diet week. During the "cruise", it is considered a medium indicator of 1 kilogram per week. Given the possible liners of weight and individual features, this figure can change within 300-400 grams. During the "connection", the weight rate lost the lost mechanism continues to work and lose up to three kilograms each month. The purpose of the "Stabilization" period is to protect the result.