2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Pierre Ducan is a nutritionist who has been the most widely read author of diets in France for more than 30 years. He has written 19 books, the most famous of which is "I don't know how to lose weight."
The diet that Dukan offers is based on several basic rules:
- Eat as much of the permitted foods as you want;
- Lose weight permanently;
- Do not count calories;
- Lose weight gradually;
- No yo-yo effect.
Dr. Pierre Ducan makes a list of the top 30 foods that anyone can easily eat without gaining weight. However, in addition to being low in calories, they are consistent with lifestyle. Only extremely useful for the body and the body foods are selected. Their place is also important in the list - the foods with the foremost positions are also the most useful. Here they are:
1. Mango - Contains beta-carotene and vitamin E, with a high content of vitamin C and B vitamins.
2. Tomatoes - Rich in vitamins A, C and E and lycopene, which is a powerful antioxidant.
3. Cabbage (any) - Rich in vitamins C, A and E, B vitamins, linolenic acid, selenium and zinc.
4. Wine - Rich in tannins, polyphenols and flavonoids, which are effective food protectors.
5. Eggs - They are the most important food for the central nervous system, protecting against Alzheimer's disease. They are rich in fatty acids, lecithins and phosphomas, vitamins A, E and group B, selenium and zinc.
6. Beef liver - Rich in vitamin A, a good source of vitamin E and B vitamins, zinc, copper and selenium.
7. Brewer's yeast - Contains the richest in B vitamins. There is also selenium and zinc.
8. Mackerel - This fish contains the protective trio of fatty acids, vital for the survival of nerve cells, vitamin A and B vitamins, zinc and selenium.
9. Carrots - The richest in beta-carotene, and is a good source of vitamins C and E, vitamin B9 and selenium.
10. Cereal sprouts - Contains vitamin E, a dosed amount of the trio A-C-E, as well as amino acids containing sulfur and zinc.
11. Soy - The only one with a complete set of proteins, isoflavones, linolenic acid and omega-3, as well as zinc.
12. Tuna - Another extremely useful fish, rich in omega-3 essential fatty acids, vitamin A, B vitamins, selenium and zinc.
13. Wheat germ oil - Contains vitamins B, E, C and A, amino acids containing sulfur and zinc.
14. Kiwi - Rich in vitamins C, E and group B.
15. Parsley - After blackcurrant, is the richest plant in vitamin C, a very good source of provitamin A, vitamin E and B9.
16. Dill - Rich in vitamin C, a good source of vitamin E, provitamin A and vitamin B9.
17. Almonds - Contains vitamin E, B vitamins, zinc and copper, amino acids containing sulfur.
18. Walnuts and hazelnuts - Sources of vitamin E, B vitamins, zinc, copper and amino acids.
19. Garlic - It is a combination of rare and valuable, but still unexplained ingredients. It is rich in selenium, zinc, manganese, copper and nickel and B vitamins.
20. Onions - High levels of amino acids containing sulfur, stimulates the formation of glutathione, rich in selenium, zinc, manganese, cobalt, fluorine and molybdenum, the substance quercetin. Onions have the ability to neutralize free radicals.
21. Apricots - Contains beta-carotene, a good set of B vitamins.
22. Spinach - Also rich in beta-carotene, a good source of vitamins A, C and B, selenium and zinc and linolenic acid.
23. Peppers (red) - High concentration of active ingredients, among the richest in vitamin C vegetables, high in flavonoids, beta-carotene and vitamin E.
24. Sunflower oil - Extremely rich in omega-3 and omega-6 unsaturated fatty acids, vitamin E.
25. Melons - Beta-carotene and vitamin C.
26. Orange - A combination of the three most effective antioxidants - vitamins A, C and E.
27. Broccoli - Vitamin C, a good source of vitamin E and B vitamins, little vitamin A, a large amount of amino acids containing sulfur and indoles.
28. Strawberries - Vitamin C, a good source of beta-carotene and vitamin E, and few B vitamins.
29. Oysters - Selenium and zinc.
30. Yogurt - Contains vitamin A, a good source of B vitamins.
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