Diet is a well -known concept that everyone is known, which in 90 % of the population has certain restrictions for a given period of time to normalize weight. However, this concept has a broader meaning and the "diet" literally in the Greek translation. Simply put, this is the lifestyle, the food customs and the food diet followed by a person or a nation during life.
In addition to the general concept, there is a variety of nutrition, such as rational, therapeutic diet, vegetarian, veganism, raw foods, halal, kosher and other types in which certain foods are limited or excluded in the diet.
How safe are your diet?
Of course, the preferences of food and the choice of a certain type of nutrition affect human health. As for the temporary diet that includes switching to a good diet - they also affect health and sometimes not the best. Particularly dangerous is sharp weight loss immediately after childbirth. These seem to be temporary restrictions, why are they dangerous to the body?
Stress for the body
The new diet, digestion and metabolism disturbance, the destruction of adipose tissue are true stress for the body, which tries to adapt to the new conditions of existence and provide all the strength to maintain vital functions. In particular, damage is caused by methods that suggest a gradual rejection of sharp rather than certain products. In another case, the "decisive" ladies lead themselves to their stressful condition, who, from tomorrow, feed the apples and water, but today they allow themselves with a barbecue.
The intolerance of the body
This is the main disadvantage of most diets. The diet rarely thinks about possible contraindications to the choice of weight loss, relying on the opinion of friends and acquaintances, which it helped and the weight loss process itself. The deterioration of prosperity and appearance is the dysfunction of the digestive system, the urinary tract and other body systems, while in the sources of diets these negative phenomena are called "the restoration of the body", "destruction of adipose tissue", etc.
The lack of vital substances in the body
For a while, the materials needed for life, but they no longer come from food or enter small quantities, climb a warehouse in the body. However, this period is short-term, and the failure of the vitamin Prime Minister influences both metabolism and the work of the internal bodies, not to mention the appearance.
Depression
The psychological side is one of the most important that is exposed to a limited diet. After 3-5 days of adherence to the primary euphoria and faith in the result, a depressive mood, apathy replaces and can result in nerve breakdown.
The loss of muscle mass
One negative effects, but it is likely that a low -calorie diet, because it is not only adipose tissue but also muscle, which negatively affects both health and appearance.
Dehydration
This phenomenon is typical of a diet without salt, as the exclusion of salt from the diet results in the loss of fluid from the tissues, the accumulation of subsequent toxic metabolism products and the violation of all biochemical processes in the body.
To reduce immunity
The slowdown in unstable nutrition, stress and metabolic processes reduces body resistance to infections.
A change in appearance
It seems - this is the result of all diets and they strive for it. However, the change in appearance may not be expected in the expected way. Singing, fluffy and boring skin, fragile hair and nails, which have lost shape and bottom, sunny eyes are far from the entire list of all changes during weight loss.
A sudden increase in the risk of disease and activating resting pathologies
The body weakened by the diet is an ideal environment for developing any infectious process, including the activation of its own conditionally pathogenic microflora and the exacerbation of chronic pathologies. Most likely, after a while, diseases of the body system that have undergone the biggest change during the diet. In addition, despite the impaired metabolism and the background of the hormonal background, the risk of cancer increases.
In addition to health problems, most people have to face emotional addiction from diet after resigning. The victims are increasing the fear of getting extra pounds and had to be done during weight loss. This leads to rejection of "prohibited" products, in the form of depression and extreme conditions in the form of anorexia or bulimia.
Ducan protein diet - the essence of weight loss method
The author of the methodology is the French doctor Pierre Dukan. Since its publication, the Ducan method has become a widespread widespread as a strict restriction of diet has been ruled out. "Eat as much as you want, " says P. Ducan.
The doctor dedicated 19 books to the innovative way of weight loss. The scientist himself has kept the diet for more than 40 years and, as he claims, does not experience any health problems. According to the author, the technique allows you to lose the overweight, fix and stabilize the result without strict fasting and unbearable workouts.
The ducan diet belongs to the protein diet:
- There is virtually no restriction on the amount of food used from the permitted category;
- There is a clear list of prohibited and permissible products;
- Nutrition is based on protein theorem;
- Carbohydrates are significantly limited and fats are virtually excluded;
- The amount of salt is minimized, which delays the body;
- The alcohol is completely excluded. In the final stage, the use of white wine to cook food is allowed;
- The mandatory nutritional element is oat bran, which replaces one of the food during the day. Bran branched hunger, normalization of digestion and removal of metabolism products;
- It is important to drink enough water to reduce hunger daily and to effectively remove your metabolism. Drink at any time;
- It is strictly forbidden to miss breakfast;
- An active lifestyle should be conducted to prevent kidney problems.
Why lose weight without losing weight if you eat protein -containing foods again?
- The digestion of proteins is accompanied by a greater loss of calories than the metabolism of fats and carbohydrates;
- Pure protein significantly reduces the feeling of hunger and does not delay water in the body;
- Protein increases the resistance of body infections;
- Protein does not allow the muscles to "lose weight" and support them in good condition, which means that it excludes the sagging of the skin.
Sections, menu
Ducan's technique consists of 4 and replaces the sections. The first two stages allow weight loss and the last two to record and stabilize the result. Each section has a special name and a list of products that you can eat. The most important thing when losing weight is that there is no need to calculate calories as much as you want from the authorized lists. To achieve the result, you should not observe half of the diet as it has reached weight loss, but without recording the result.
Dyukan's diet: The first stage is a "attack"
The shortest and most significant phase for weight loss. You can only eat protein foods. The attacks are observed for an average of 5 days, hesitant 2-10 days and depends on the excess body weight. Weight can be calculated according to a simple formula: m = p - 100, where m is a mass with a kilo; P The increase in cm.
The amount of kilogram above normal Duration of attack (days) Weight Loss for the days of attack (kilograms) ≤ 5 kg 1 ≈ 1 ≤ 10 kg 3 1 - 2. 5 11 - 19 kg 5 From 3 ≥ 20 kg 7-10 From 5 - The meal of food should be regular.
- You can eat as much as you want.
- Strong physical activity is prohibited at this stage, sufficient 20 minutes of walk daily.
A list of products that can be eaten in any quantity, combination and at any stage of the day:
List of prohibited products:
- Beef (except the ribs);
- Rider (except for the lower abdomen);
- Veal;
- Internal (liver, tongue);
- Bird -free bird (except duck and geese);
- Rabbit;
- Pork, chicken, ham, 2-4 %fat;
- Fresh fish (white and red);
- Smoked fish to 10 %;
- Canned fish in his own juice, without oil;
- Cancer rods;
- Any seafood;
- Protein eggs in any form without adding oil. Sometimes the yellow is possible;
- Low -functioning dairy products (0 % fat content);
- One and a half tablespoons of oats daily (no more and no less), for dairy products or in the form of cake;
- Oralic drinks: coffee, tea, herbal tea, sugar soda (1, 5-2 liters daily).
- Spices: vinegar, caraway seeds, garlic, onion, mustard, parsley, pepper.
- Pork;
- Mutton;
- Sugar;
- Vegetable and animal oils;
- Ketchup, mayonnaise, sour cream.
Preparation methods:
- Grill;
- In a double boiler;
- In the oven;
- Hot;
- Without oils and fats;
- You can combine the products with each other.
The second stage is a "alternation"
At this stage, the main weight loss occurs. It won't be as hard as in the days of the attack - approx. 1 kg. The duration of this section depends on the numbers you need to lose on the scales. Those. You must enter the next section when you reach the desired weight.
- Protein days alternate with protein vegable. This means that on protein days you can eat the same as in the first stage and add vegetable or raw vegetables to protein on protein and vegetable days, but the diet remains based on proteins.
- The alternation schema is selected separately. For example, 5, 5 days or 1 from 1.
- Vegetables cannot be flavored with oil, but 0% yogurt, balmic vinegar, garlic.
- Methods of cooking vegetables: barbecue, steamed, source, vaccination, oven baking.
- Be sure to consume 2 tablespoons per day.
- Drink at least 1, 5-2 liters of liquid daily.
- Walking from physical activity is recommended at least every half hour.
Permissible Vegetables:
Forbidden vegetables:
- Cucumber;
- Tomato;
- Radish;
- Spinach;
- Asparagus;
- Black -eyed peas;
- Cabbage;
- Celery;
- Onion;
- Dill;
- Any salad;
- Eggplant;
- Zucchini;
- Mushroom;
- Pepper;
- Currently, beets and carrots are allowed.
- Pea;
- Lens;
- Beans white and red;
- Puppet;
- Potato;
- Maize.
The features of the stage:
- The first 2 weeks of weight stop - this is normal;
- After 2 months from the beginning of the diet, the weight is lost more slowly as the body's protective mechanisms are incorporated (1, 5-2 kg per month). Some pass it on and do not notice the significant shifts of the balance.
The third phase of the diet is the "consolidation" phase.
At this stage, the weight no longer loses, but the body is used to a new diet to stabilize weight. The most difficult phase is a psychological point of view of many restrictions on nutrition. The duration is calculated according to the following scheme - each lost kilo 10 days: 10 days:
Lost kilo, kg Stage duration, days 5 50-60 10 100 20 200 - The menu is expanded by new fine products, but determines the strict rules of their consumption;
- The stage is divided into 2 equal halves;
- 6 days a week should eat protein-salary foods (such as the protein and vegetable days of the "alternation" stage);
- 1 day (Thursday) must be pure protein (such as the days of "attack");
- 2 tablespoons should be used each day. oats bran;
- Drink at least 1, 5-2 liters of liquid daily;
- Physical Activity - Walk for approx. 25 minutes.
In the first half of the stage, you can add the following products in addition to vegetables:
Explanations of new products:
- 2 protein bran, whole grain bread/day;
- 1 serving of fruit per day;
- 1 dose of starch -containing products per week;
- 40 grams of cheese daily;
- Ham is ordinary, hot pork, Lambhamsta - 1 or twice a week;
- 1 festive meal per week.
- Fruits - except banana, cherries, grapes, dried fruits and nuts;
- 1 serving of fruit = 1 for large and 2 small fruits;
- The cheeses are solid, the fat content is 15-17 %and 60 grams a day. Exception - goat cheeses and cheeses such as Rocher;
- Starch products: Makaron from solid particles (most advantageous), wheat bulgur, couscous, golt, wheat, lens, legumes, rice and potatoes (the least beneficial);
- The meal is a festive, favorite food, 1 time a day. No matter, chocolate cake or smoked chicken. Initially, you can use a large dose, eat slowly, taste the product, but do not take the additive.
In the second half of the stage, they are also allowed:
- 1 portion of starch -containing foods per week (2);
- 1 festive meal per week (a total of 2, but not 2 days in a row).
The fourth stage is "stabilization"
At this stage, final weight stabilization is the result of the development of protective mechanisms that must be observed throughout life! The creator of the diet is placed as a good, useful nutrition, so at this stage it is not considered to preserve the harmony of the figure, but to a healthy lifestyle.
- The basis of the food is the rules specified in the "Consolidation" section.
- The main diet will be vegetables and proteins.
- 1 Only Protein Day remains (Thursday).
- You should consume 3 tablespoons a day. Oat bran.
- We must not forget to adhere to the alcohol consumption system - 1, 5 liters daily.
- Daily walks, 20 minutes a day.
Changes in the menu on protein day:
- The intake of red fish is limited: up to 150 grams of smoked and up to 200 grams of raw. The amount of white fish and seafood is not limited;
- It is prohibited when using chicken, wings, thighs and tail. Turkey meat, these restrictions are not affected;
- 0 % fat dairy products should be preferred with less lactose;
- Salt consumption is minimized on this day.
The above rules must be followed strictly without giving it loose, otherwise decomposition will occur and the body will start to return to the previous weight!