The man who ran to wild animals increased the muscles.And then ate meat, rich in proteins and bad fats.After all, wild animals are also difficult to become fat in the fight for life.And women collected herbs and roots, vegetables.It was women who brought up to 60 percent of the diet of a amount of cave.At the same time, the fruit period in the life of the cave people was very short, for example, August-September.It was a month of carbohydrate loading.At that time, the pancreas began to produce insulin, which quickly converted carbohydrates from fruits into fat deposits that were necessary for the wintering of "high quality".At the same time, the person was constantly hungry.But when a primitive man became more civilized, he began to cook jams from fruits and to preserve it.And make it “fat” reserves for themselves.
The principles and features of Ducan's diet
Ducan's diet is designed for several months depending on the initial weight.
- You can eat a lot of food at any time.The main thing is to adhere to the following rules:
- Each fat is excluded from the diet, only a chicken or turkey left without skin;Every fish is also allowed - a grill, steamed, cooked.And all seafood.
- Any dairy products with low strength as well as sweet yogurt with natural flavors (vanilla, coconut, etc.) are allowed.
- Sugar is forbidden, at least salt is.But sugar replacement, natural spices, sauces (mustard, soy, etc.) are allowed.
- A few days later, an unlimited number of vegetables can insert into the diet, both in cheese and in cooked steam shape (without strength - potatoes, beans, rice).
- Make sure - a spoonful of oat cuts a day.
There are several alternating phases in nutrition - only meat and vegetables and meat.The phase duration depends on the weight (day every second day, three to three, five to five etc. - see details below).
At least one and a half liters of water per day are mandatory.In addition, the cargo is required, at least 20 to 30 minutes on foot per day.
But you have to leave with pastries
Dyukan's diet: professionals
- The quick loss of the first kilogram increases motivation.The ability to eliminate 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.
- Pretty tasty and more or less diverse in the second or fourth phase.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: disadvantages
- Many contraindications such as any diet without carbohydrates: kidney disease, liver, metabolic disorders, gout, pregnancy and breastfeeding, up to 18 years old.
- A surplus of protein, which is why ketone bodies are generated that suppress appetite and cause tiredness, unpleasant smell from the mouth and body.
- A pronounced lack of trace elements and vitamins, which not only leads to problems with the appearance, but also with the nervous, cardiovascular and digestive system.
- Lack of fat, which leads to problems with the gallbladder, constipation, etc., can cause hormonal balance.
- It is often simply unbearable for people with intellectual work, since carbohydrates are simply of crucial importance for our brain!
Like every diet, there are advantages and disadvantages.
Stadiums of Dukan's nutrition: What can be eaten
Despite all the contraindications, Ducan's diet has many fans.And many praise them for not boring.The fact is that the nutritionist has built several phases, the first of which - the strictest - enables many additional kilos to lose at the same time.And the other two become softer and more diverse in nutrition.
BY THE WAY
Ducan's diet can lead to revision!
Excess proteins and fats in nutrition lead to an overload of the stomach intestine.And the body does not forgive such "distortions" in nutrition.At a time when he should work mentally or physically fertile or physically, he has to digest "excess" with a double force.
10 more errors that we make in the diet
Phase 1 - attack
Fat cell attack.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.However, do not 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 (beef and chicken) are allowed;
- Every fish is cooked, grill or steamed as well as every seafood.
- Low natural yogurt;
- One and a half tablespoons of oat bran every day.
What is allowed:
- You can get up to two eggs a day.If you have increased cholesterol levels, don't eat more than 3-4 egg yolk a week.Protein - without restrictions.
- Yogurt with coconut, vanilla or lemon - up to two a day.
- When cooking, you can use sugar replacement, vinegar, spices, spices, garlic, onions, sticks, lemon juice and mustard.
What exclude:
Sugar is forbidden, salt can be consumed in small quantities.
The second phase - "cruise"
Depending on the source data, it takes one to several months.
The phase consists of changing "protein days" with days when you include an unlimited amount of vegetables that complement meat, fish, poultry and fat-low dairy products in the diet.And don't forget one and a half liters of water!
Allowed:
Raw, cooked or in foil arctic paints, asparagus, eggplant, broccoli, other cabbage, celery, chicorée, zucchini, cucumber, beans, onions, onions, mushrooms, pepper, pumpkin, radishes, sorel, soy beans, spinachs, tomatoes and fans.
Forbidden:
Vegetables with a lot of strength - potatoes, rice, grain, peas, beans, lentils and avocados.
Rules of the second phase:
One to five days on pure protein change with one or five days when vegetables are added to protein food:
- If you want to fall less than 10 kg, it is recommended to change 1/1 (1 day pure proteins, then 1 day protein+vegetables), but you can both 3/3 and 5/5.
- If you want to be reset from 10 to 20 kg, it is recommended to alternate 3/3.
- If you want to be reset from 20 to 30 kg, it is recommended to alternate 5/5.
- The oat flocide consumption increases to two spoons a day.
- The duration of the daily walks increases to 30 minutes.
The change scheme can be changed at any time.
Approximate menu for the second phase:
Breakfast:Coffee or tea, two small yoghurt with low fat fat (or 225 g diamond cheese), a piece of a lean turkey (or chicken, lean ham or a boiled egg).
Lunch:A small yogurt with low fat or 115 g skim cottage cheese.
Dinner:Mushrooms steamed (without oil), tuna, tea or coffee with low fat cream.
Afternoon snack:Oat flake pancakes with a piece of lean ham, chicken or salmon.
Dinner:Zucchini soup, beef kebab, protein -dessert.
Third phase - consolidation
The duration depends on how many kilograms you have decreased.For every lost kilogram - 10 days.Looking at 10 kg, which means that you consolidate success for another three months.
In this phase you can eat the following products:
Products of 1 level and vegetables with 2 levels;
You can afford fruits - part (with the exception of bananas, cherries, grapes) per day;
2 pieces of bread per day;
40 g tire cheese;
2 portions of starchy products per week (e.g. potatoes, pasta, rice, corn, beans, peas).
You can afford a “firm” once or twice a week - eat everything you want!But not more than twice a week and not in a row.
Pure protein day- Mandatory once a week (we return to level no. 1).
Fourth phase - stabilization
In fact, they return to the usual diet at this stage.However, observation two important principles:
A day a week should be "day pure proteins", ie a purely protein day;
Three tablespoons of oat brane in one day - now there should always be.
Pierre Dukan advises to watch these recommendations all his life.
A slim body will be the best reward!
BY THE WAY
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 eating.This is one of the most important foundations of life - if you don't eat, you will die.And you will enjoy food.
- The second door is sex.Sex is not just a physical principle, but as a love, as an emotion.
- The third door is strength.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 that has to do with our body, including sport.
- Sixth- Nature and everything there is, that is, clean air, the green of leaves, the smell of the earth ...
- Seventh- Approach to your social group, whether it is a group of interests or work.
- Eighth- everything that has to do with the game entertainment.
These eight doors have both humans and animals.But the two remaining doors are only inherent in humans.
- The ninth goals- All sacred, religion and not just.
- And that tenth- Beauty.Only we can admire and enjoy beauty.
If you have opened all of these ten doors, you are happy, you get serotonin.But when one of them is closed, feel his deficiency.And they start to eat and open the very first, closest door.