Дюкановская диета

Авг 11,2015 / Опубликовал admin / 1 787 Комментария

Диета Дюкана давно признана одной из самых эффективных систем питания для похудения. Она состоит из четырех этапов, при этом продолжительность каждого из них не фиксирована, а зависит от желаемых отвесов. Фактически диетой являются только первые три этапа — «Атака», «Чередование» и «Закрепление», а последний, стабилизационный, предусматривает нормальный режим питания с соблюдением элементарных правил.

«Создатель» диеты — французский диетолог Пьер Дюкан. Если верить отзывам, с помощью этой методики успешно похудели более 2 млн. человек. Она относится к диетам белкового типа, ее основа — продукты, насыщенные белками и с низким содержанием углеводов:

  • яйца;
  • рыба;
  • нежирное мясо.

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Диета Дюкана популярна за счет того, что несмотря на продолжительность (в совокупности на ней приходится сидеть минимум 2 месяца), результат заметен уже на первой фазе — «Атаке».

Худела на этой диете три года назад. Тогда я весила 73 кг при росте 165 см. Моя цель была 55 кг, это на 18 кг похудеть! По калькулятору Дюкана на 18 кг я должна была похудеть за 4 месяца, и далее держаться диете полгода, чтобы не набрать снова лишние килограммы. Свой желаемый вес я достигла уже за 2 месяца! Ничего сложного и огромный результат!

Дюкановская диета: атака лишнего веса

Эта фаза диеты предполагает существенные ограничения в питании и позволяет добиться существенных отвесов. В период атаки разрешается употреблять только белковую пищу:

  • мясо (телятина, говядина, конина, крольчатина, курица, индюшатина). Запрещаются ребрышки и антрекоты — в этих частях туши много жира. Мясо птицы употребляется без шкурки.
  • свежая рыба (форель, семга и т.д.);
  • нежирная копченая рыба, рыбные консервы в собственном соку;
  • любые морепродукты, в т.ч. крабовые палочки;
  • кисломолочные продукты нулевой жирности. Желательно не соблазняться на йогурты с кусочками фруктов, отдавая предпочтение продуктам без добавок;
  • ветчина жирностью от 2 до 4%;
  • язык;
  • печень;
  • яйца;
  • отруби овсяные. Употребляются в виде каш, лепешек на воде или в виде добавок в йогурты и кефир.
Внимание!
В период Атаки строго запрещены свинина и баранина (даже из считающихся маложирными частей тушки).

Сахар и другие подсластители пищи также под запретом, как и сладкие газированные напитки, майонез и кетчуп. Для обогащения вкусовых качеств продуктов рекомендуются натуральные моноприправы (петрушка, укроп и т.д.). Сборные приправы не рекомендованы.

Главный принцип фазы «Атака» — перечисленные продукты употребляются в любых количествах и в любом сочетании. Максимальная продолжительность фазы не должна превышать 10 дней. Если нужно сбросить до 20 кг, «атакующий» период длится не более 3-4 дней.

Дюкановская диета: чередуем продукты

Данный этап базируется на чередовании дней, в которые разрешена только белковая пища, с днями, когда можно есть белковую пищу и овощи. Схема выбирается индивидуально:

  • белковый/белково-овощной день;
  • 3 белковых/3 белково-овощных;
  • 5 белковых/5 белково-овощных (эта схема используется при избыточном весе от 10 кг).

Сначала на этой диете похудела подруга, потом моя мама… Когда мама стала весить уже на 10 кг меньше меня, я поняла, что и мне пора присоединиться к ним Smile

Что изначально понравилось больше всего — диета не голодная! Есть можно много, когда хочется и сколько хочется. Мясо само по себе сытное, так что постоянного голода не испытываешь. Больше всего не хватало фруктов, он гарниров в виде макарон и круп отказалась вообще легко. И еще я ленивая, с приготовлением заморачиваться не люблю, поэтому питалась в основном вареным или приготовленным на пару. Спустя 1,5 месяца диеты познакомилась с диетологом, которая внесла свои коррективы и даже позволила немного фруктов добавить и с тех пор все стало вообще прекрасно.

Для тех, кто только собирается начать диету, возможно пригодится мой опыт. Всем известно, что сложнее всего начать. Поэтому с самого начала я питалась самым вкусным, что можно: креветки, морепродукты, курочка на мангале и т.п. Мало того, что это очень вкусно, так еще и результат видно на весах буквально через пару-тройку дней! Когда начался второй этап, стала делать на гарнир овощи на пару — это оказалось настолько вкусно, что даже муж перестал просить гречку или макароны и кушает их вместе со мной! За все время у меня даже не возникло мысли, что я себе в чем-то отказываю! Так что диета дается реально легко!

На втором этапе в меню включаются продукты:

  • овощи без содержания крахмала;
  • сыр (жирность менее 6%) — 30 гр.;
  • фрукты (нельзя виноград, черешню и бананы);
  • какао — 1 ч.л;
  • молоко;
  • крахмал — 1 ст.л;
  • желатин;
  • сливки — 1 ч.л;
  • чеснок;
  • кетчуп;
  • специи, аджика, острый перец;
  • растительное масло для обжаривания (буквально 3 капли);
  • корнишоны;
  • хлеб — 2 ломтика;
  • белое или красное вино — 50 г.

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Продолжительность этапа «Чередование» зависит от результативности фазы «Атака». Каждый сброшенный кг — 10 дней второй фазы. Например, если вы сбросили 4 кг, закреплять результат нужно 40 дней.
На этом этапе лишний вес не стоит на месте — он уходит, но не так быстро, как в первую фазу.
Овощи употребляются в отварном, паровом или запеченном виде. Картофель и фасоль запрещены.

Обязательным компонентом этапа «Чередование» являются овсяные отруби — необходимо употреблять ежедневно не менее 2 ложек.

Закрепляем результат

Третья фаза, «Закрепление», обеспечивает фиксацию результата, достигнутого за первых два этапа. В течение этого периода меню постепенно приближается к повседневному, дополняется список разрешенных продуктов. Продолжительность этапа рассчитывается аналогично предыдущему — за каждый ушедший кг на первом этапе — 10 дней закрепления. Соответственно, третий этап длится столько же, сколько чередование.

Разрешенные продукты:

  • все компоненты меню 1 и 2 фазы;
  • фрукты за исключением бананов, винограда, черешни;
  • хлеб (максимум 2 ломтика в день);
  • сыр нежирный (макс. 40 г.).

Дважды в неделю допускается употребление крахмалосодержащих продуктов — картофеля, риса, фасоли, макарон и т.д.

Бонус закрепляющего этапа — 2 раза в неделю разрешен ЛЮБОЙ продукт в качестве одного приема пищи.

Стабилизация — питаемся правильно всю жизнь!

Не стоит пугаться этой характеристики — четвертая фаза всего лишь предполагает соблюдение простых правил здорового питания:

  • ежедневно нужно выпивать полтора-два литра чистой воды без газа;
  • ежедневно съедаем 3 ст.л. овсяных отрубей;
  • 1 раз в неделю соблюдаем меню белкового дня.

В остальные дни допускаются любые продукты в разумных количествах (после окончания третьего этапа переедать все равно не захочется — желудок перестраивается на правильный режим потребления). При соблюдении этих правил вес будет держаться в норме ВСЕГДА — в этом главный плюс диеты Дюкана.

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