Very soon a wonderful time will come to the awakening of nature.In the warm spring months, I so want to change a chubby down jacket with an elegant coat with a strict silhouette, leave woolen trousers in the far corner of the cabinet and put on short skirts, narrow jeans and emphasizing the slender waist of the tops.And in all this lyrics there is only one problem.Spring needs to be greeted slim.Is it possible to quickly lose weight by the time when the snow melts?Of course, you can..
Very soon a wonderful time will come to the awakening of nature.In the warm spring months, I so want to change a chubby down jacket with an elegant coat with a strict silhouette, leave woolen trousers in the far corner of the cabinet and put on short skirts, narrow jeans and emphasizing the slender waist of the tops.And in all this lyrics there is only one problem.Spring needs to be greeted slim.Is it possible to quickly lose weight by the time when the snow melts?Of course, you can.
Today we will talk about one of the fastest and most effective ways of losing weight, diet Pierre Dukan.Yes, yes, it is according to the method of this nutritionist who regularly come to the form of Jennifer Lopez, Giselle Bundhen, Kate Midleton and Penelope Cruz.And today we will reveal to you the scientific work of the French maestro on how to eat, what to lose weight and maintain a form for many years.
From the history of the diet
More than 30 years ago, a neurologist by profession Pierre Dukan decided to help his friend cope with obesity and developed a protein diet.In just 5 days of the new food regime, a friend dropped more than 2 kilograms, and in the next 3 days - 1.5 kilos.From this moment, Dukan began to improve a diet and managed to create a power system that is effective not only for losing weight, but also to preserve excellent results.
What is the essence of Ducan's diet?
This low -carb diet does not force us to starve and does not impose restrictions on the number of food consumed daily.The only thing that is required of the losing weight is to reconsider your menu in favor of protein products.
Also, subject to Ducan’s diet at all stages, several simple rules should be followed:
- Drink 1.5-2 liters of liquid daily.
- Exclude fat and mayonnaise from the menu.
- Reduce the amount of salt, replacing it with a variety of aromatic seasonings.
- Every day there are 2-3 tablespoons of oat bran.
- Lead a mobile lifestyle.For example, walk more often, climb the stairs on foot and do exercises.
Stages of the diet
The famous diet includes four consistent stages.The first two phases will help reduce weight, and two final phases - to consolidate the result and remain slim for a long time.
Subject to the diet, the first time you will have to unexpectedly limit your diet, leaving exclusively protein products on your table:
- Low -fat meat: poultry, beef, pork, bacon;
- fish and seafood;
- chicken and quail eggs;
- low -fat dairy products;
- The cheese tofu.
Stage 1. Attack
It all starts with an active struggle with excess weight.Dukan offers to “attack” hated kilograms with proteins.
The list of products permitted during the diet includes 72 protein positions.If you show a little ingenuity, it is quite possible to make incredibly tasty dishes of them.The main thing is to pay attention to the fat content of products and choose low -fat positions.
Why does the nutritionist recommend consuming protein products?Everything is simple.On their digestion, the body spends more forces and, accordingly, calories, which is contained in the proteins themselves.
The approximate menu of the "attack" for the day looks as follows:
- Breakfast: omelet of eggs and milk, tea or coffee;
- Lunch: chicken fillet baked in the oven, green tea;
- Afternoon snack: shrimp, mussels or other seafood, a slice of cheese;
- Dinner: fish, low -fat kefir.
As a rule, in the first stage, people lose weight by 1.5-4 kilograms.
The duration of the “attack” depends on the number of extra pounds: if excess weight does not exceed 20 kg, it is enough to conduct this phase within 3-5 days.If the excess weight is 20-30 kg, it is better to “attack” it with proteins for 5-7 days.And for those who have more than 30 extra kilograms are diagnosed, it is recommended to adhere to protein nutrition for 7-10 days.
Stage 2. Cruise
Many nutritionists call this phase a stage of alternation.At the second stage, 28 types of vegetables are added to 72 proteins, and new taste notes appear in the losing weight menu. In the “cruise” phase, the patient is allowed to eat tomatoes, cucumbers, peppers and other low -calorie vegetables.You can make salads from fresh fruits, as well as cook and bake them.
As in the first phase, you can not limit yourself in the number of permitted products.It is important every day to alternate proteins and vegetables (vegetables with proteins).
The approximate "cruise" menu for the day looks as follows:
- Breakfast: a pack of low -fat cottage cheese with green tea;
- Lunch: stewed cabbage with low -fat ham;
- Afternoon snack: a salad of leaf salad and permitted vegetables seasoned with yogurt;
- Dinner: low -fat chopped beefsteks baked with vegetables.
The duration of the phase of the cruise largely depends on the weight lost at the stage of attack: one -lost kilogram is 10 days of the second phase in the first period.
Stage 3. Fixing
In this phase, losing weight should gradually return to the usual diet.
A variety of cereals, bread, rice, pasta made of hard -wraps, vegetable oils, potatoes and, of course, all fruits except grapes can be added to an already familiar and beloved permitted menu.Ducan also recommends 2-3 small spoons of honey daily.One day a week should be completely devoted to protein foods.
The approximate menu for the day in the fixing stage looks as follows:
- Breakfast: cottage cheese casserole, green tea;
- Lunch: fish soup, a piece of whole grain bread with bran;
- Afternoon snack: fruits;
- Dinner: stewed vegetables, baked low -fat beef.
The consolidation phase can last from 10 to 30 days, depending on how many kilograms the woman managed to drop.
Stage 4. Stabilization
The fourth, finishing diet Ducan phase, includes three main rules:
- One day a week needs to be devoted to the “attack” and only protein products;
- Eat three tablespoons of oat bran every day every day;
- Lead a mobile lifestyle: to prefer the elevators of the stairs, walk more on foot.
The approximate menu for the day in the stabilization phase looks as follows:
- Breakfast: pancakes of oatmeal flour with cottage cheese cream and strawberries;
- Lunch: buckwheat soup with chicken, salad without refueling, several pieces of bread with bran;
- Snack: green beans with garlic, a piece of cheese and tomato;
- Dinner: fish baked with lemon, fruit salad.
The phase duration depends on the desire to stay in shape and feel better.For many, the period of stabilization lasts a whole life.
As you can see, the effective diet of Ducan will allow not only to lose weight and feel better, but also to master new, tasty and healthy dishes, which even after losing weight can delight loved ones.It's time to master a couple of spectacular recipes for the attack phase.
Cutlets "MILLA"
We need:
- Beef mining 7.5% fat - packaging 400 grams;
- Onions - 1 onion;
- Spoon of wheat or rye bran;
- Spices: dried garlic, black pepper, salt - to taste;
- Skim milk - to taste;
- A tablespoon of vegetable oil.
Mix all the above ingredients and form small cutlets.Lubricate the pan with a brush with butter (take very little oil), heat and fry the cutlets on the minute of each side over high heat.
Then put the cutlets in a ceramic shape with one layer and pour milk so that it hides the meat.Stew until cooked.
Spicy sausages
We need:
- Chicken minced meat 5% fat - packaging 400 grams;
- 1 onion;
- 1-2 cloves of garlic;
- 1 egg;
- Spices: acute turmeric, carry, black pepper, dried garlic and salt to taste.
Mix all the ingredients with a blender.Spread the food film on the table, put the mixture into it.Twist the films in the form of sausages and tightly tie the edges with a kitchen thread.Put a fragrant semi -finished product in the freezer.Get and cook spicy sausages in the film as necessary.
Is it difficult to observe Ducan's diet?
Indeed, just 15 years ago, Ducan’s diet would have taken a lot of time from women.They would have to look for low -fat meat of different varieties, think about new tastes so as not to “break” from carbohydrate hunger.
Fortunately, today, low -fat beef, chicken, turkey and pork in the form of steaks, minced meat, meatballs, screws, tray, goulash, sausages and cutlets are available for everyone.In the catalog of meat products of various brands you can see skim meat and in any phase of Dukan’s diet you can create a dish for yourself, no worse than in the Buckingham Palace.
Bon appetit!