The man who followed the wild animals added muscle.Then eat meat, which is rich in protein and poor in fat.After all, it is also difficult for wild animals to gain weight in lifelong struggles.Women collect herbs and roots, vegetables.It is women who increase the caveman’s diet by 60%.Meanwhile, in the lives of cavemen, fruit periods are very short, such as August to September.It's a month's carbohydrate load.But then the pancreas began to produce insulin, which quickly transformed carbohydrates from fruits to fat deposits needed for "high quality" overwintering.At the same time, the person is constantly hungry.But when a primitive man became more civilized, he began to cook jam from the fruit and preserve it.Thus, make a "fat" reserve for yourself.
Principles and characteristics of Dukan diet
Dukan's diet was designed for several months, depending on the initial weight.
- You can eat any quantity of food at any time, and the main thing is to follow the following rules:
- Any fatty meat is excluded from the diet, with only one chicken or turkey without skin; any fish is also allowed - grilled, boiled grill.and any seafood.
- Any low-power dairy product and sweet yogurt with natural flavors (vanilla, coconut, etc.).
- Sweet is prohibited, at least salt.But sugar substitutes, natural spices, seasonings (mustard sauce, soy, etc.) are allowed.
- After a few days, an unlimited amount of vegetables is allowed to be introduced into the diet in the form of cheese and boiled steam (excluding starch - potatoes, beans, rice).
- Make sure - chop oats every day.
There are several alternating stages in the diet - only meat and vegetables plus meat.The phase duration depends on weight (every other day, three to three, five to five, etc. see details below).
At least one liter of water per day must be at least one liter of water.It also requires a load, walk at least 20-30 minutes a day.
But you have to leave the pastry
Dyukan's Diet: Professionals
- The rapid loss of the first kg increases power.The ability to lose too much weight can eliminate weight even when away from the first diet and the body has already responded to different experiments.
- In the second or fourth stage, it is very delicious, more or less nutritious.Natural products.
- There are no limits on the amount and time to consume food, and no calculations on calories and hard limits.
Dukan Diet: Disadvantages
- Many contraindications, such as any diet without carbohydrates: kidney disease, liver, metabolic disease, gout, pregnancy and breastfeeding, age up to 18 years.
- Excess protein, which is why ketone bodies are produced, inhibit appetite and cause fatigue, unpleasant odors in the mouth and body.
- The obvious deficiency of trace elements and vitamins, which not only leads to problems, but also causes problems with the nerves, cardiovascular and digestive systems.
- Fat deficiency leads to gallbladder, constipation and other problems.It can lead to a hormonal balance.
- Often, for those who work mentally, this is unbearable because carbohydrates are crucial to our brains!
Like any of the diets in it, there are pros and cons.
The stage of Dukan's diet: What can I eat
Despite many contraindications, Dukan's diet still has many fans.Many people praised her for not feeling bored.The truth is that nutritionists build several stages, the most stringent stages that cost you many extra kilograms at once.The other two have become softer and more diverse in terms of nutrition.
By the way
Dukan's diet can lead to overwork!
Excess protein and fat in nutrition can lead to excessive gastrointestinal tract treatment.And the body does not forgive this "twist" in nutrition.When he should work effectively mentally or physically, he must digest the “supple” with the power of double distribution.
More mistakes we make in nutrition
Phase 1 - Attack
Adipocyte attack.Depending on your starting weight, it lasts 3 to 7 days.Maximum -10.You can only eat protein products: meat, fish, eggs and low-fat dairy products.At any time of day.But don't forget to drink at least one liter of water every day.
Dukan himself characterized this stage as stimulation.
What to recommend:
- Chicken and turkey, ham and liver (beef and chicken);
- Any fish is boiled, roasted or steamed, as well as any seafood.
- Low-fat natural yogurt;
- One tablespoon one tablespoon one tablespoon oat bran per day.
What are allowed:
- You can have up to two eggs per day.If you increase cholesterol, eat no more than 3-4 egg yolks per week.Protein - Unlimited.
- Yogurt seasoned with coconut, herb or lemon - up to two per day.
- When cooking, you can use sugar substitutes, vinegar, spices, seasonings, garlic, onion, sticks, lemon juice, mustard.
What to exclude:
Sugar is prohibited and you can eat small amounts of salt.
Phase 2 - "Cruise"
According to the source data, it can last for one to several months.
This stage includes an alternating date of "protein" when including unlimited amounts of vegetables in the diet including meat, fish, poultry and low-fat dairy.And don't forget to have one liter of water!
allow:
In aluminum foil, asparagus, eggplant, broccoli, any other cabbage, celery, chicory, zucchini, zucchini, cucumber, beans, onion, onion, onion, mushroom, mushroom, pumpkin, radish, radish, radish, carrot, carrot, carrot, sorl mouse, sorl mouse, bean, bean, spinach, spinach, spinach, spinach, spinach, spinach, spinach, spinach, spinach, spinach, spinach, spinach, spinach, spinach, spinach, pineapple, pineapple, pineapple, pineapple, pineapple, pineapple, pineapple, pineapple, spinach, tomato and turntable.
prohibit:
Vegetables contain a lot of starch - potatoes, rice, cereals, peas, beans, lentils and avocados.
The rules of the second stage:
Add pure protein for one to five days to add vegetables to protein foods alternate between 1 to five days:
- If you want to drop less than 10 kg, it is recommended to alternate 1/1 (1 day of pure protein, then 1 day of protein + vegetables), but you can use 3/3 or 5/5 at the same time.
- If you want to reset 10 kg to 10 kg, it is recommended to alternate 3/3.
- If you want to reset 20 to 30 kg, it is recommended to replace 5/5.
- Increase the oat consumption to two tablespoons per day.
- The duration of the daily walk is increased to 30 minutes.
Alternating schemes can be changed at any time.
Approximate menu for the second phase:
breakfast:Coffee or tea, two small low-fat yogurt (or 225g skim cheese), a lean turkey (or chicken, lean ham or a cooked egg).
Lunch:A small low-fat yogurt or 115g skim cheese.
dinner:Stewed with mushrooms (free of oil), tuna, tea or coffee, with low-fat cream.
Afternoon snacks:Oatmeal pancakes with lean ham, chicken or salmon.
dinner:Zucchini soup, beef skewers, egg white dessert.
Phase 3 - Merger
It lasts up to how many kilograms you lose.Every thousand kilograms - 10 days.Looking at the 10kg form, this means you will be successfully consolidated for three months.
At this stage, you can eat the following products:
Stage 1 and stage 2 of vegetable products;
You can afford the fruit - a portion of it every day (except bananas, cherries, grapes);
2 slices of bread per day;
40 grams of ripe cheese;
2 parts starch products per week (e.g.: potatoes, pasta, rice, mais, beans, peas).
Once or twice a week, you can afford the "feast" - eat everything you want!But no more than twice a week, not in a row.
Pure Protein Day- Must be performed once a week (we return to Phase 1).
Stage 4 - Stability
In fact, at this stage, you return to the usual nutrition.However, two important principles are observed:
A day of the week should be a "day of pure protein", that is, a pure protein day.
There should be three tablespoons of oat bran a day.
Pierre Dukan advised him to follow these advice throughout his life.
A slender body will be the best reward!
By the way
Lose weight and open the door to happiness
According to Ducan, there are only ten doors of happiness.He wrote a separate book.
- The first door is food.This is one of the most important foundations in life - if you don't eat, you'll die.You will love the food.
- The second door is sex.Sex is not only a physical principle, but also love, as an emotion.
- The third door is power.The greater your influence, the greater the release of serotonin - the hormone of happiness.
- The fourth door is your comfortable home.I’m very happy to be back, this is an important point in a happy life.
- The fifth door- Physiology, everything related to our body, including exercise.
- sixth- Nature and everything it provides, namely clean air, green leaves, smell of the earth...
- seventh- Attachment with their social groups, whether it is a group of interests or work.
- eighth- Everything about the game, entertainment.
These eight doors are human and animals.But the remaining two doors are only inherently matched.
- Door 9- All sacred, religious and not only.
- and tenth- beauty.Only we can appreciate and enjoy beauty.
If you open all these ten doors, then you are glad that you will get serotonin.But if any of them are closed, you will feel that he is lacking.Then you start eating and open the first door wide.