Hello friends!Today, we will come back to one of the most famous regimes.Ducan's Diet - Products authorized in stages.We will carry out an in -depth verification of the refrigerator.Connect to the discussion of the article and write your opinions on these lists of products.
For more convenience, each step has made practical tables.In the first step, basic products.And in the remaining steps, all the products develops.Therefore, for all the following steps, I only write the products that are added to an existing list.
What is the particularity of Ducan's diet?
Almost all weight loss systems have a start, but do not contain other recommendations for stabilization of weight.The method proposed by the French doctor is characterized by a fluid "output" of the diet.The method can really help get rid of the hated kilograms forever.But again, observing the simple rules of the author himself.
The diet involves 4 steps.At each stage, you are gradually learning to eat well, enjoying food and losing weight.Each step has its own duration and the recommended "product basket".You will not feel any deprivation due to the soft introduction of healthy changes in nutrition.
As in any diet, a breakdown or the slightest difference in relation to the rules can eliminate all efforts.But who is suitable for all the first time?We don't even learn to walk right away, but gradually.Often get more experience and knowledge.If I inspired you, let's start to consider the authorized products.
The first step is an attack
In the first phase, you start to eat only protein -rich foods.
My personal observation: prolonged nutrition of rich white foods can harm the kidneys.If everything is in order with this, then 4 to 5 days will not cause any damage.
| Meat | The varieties of low fat meat are welcome - beef, turkey, rabbit, chicken, calf.Sometimes use offal (tongue, liver, kidneys) or natural ham. Goose and duck are prohibited. The dishes should be cooked without oil.Cook, turn off, cook. |
| Egg | The protein is preferred.Draw the consumption of yellow. |
| Seafood, fish | Seafood are all authorized.Cook without fried onions and carrots. All fish - River and Roche Marine. Cook well for a couple, boil, stew.Frying dishes are not allowed. It is better not to use canned food, but if they are natural and without oil, you can. Sometimes leave you smoked fish and crab sticks in small quantities.We eat everything without oil. |
| Dairy products | We eat and drink everything that is fat - in fat - up to 0.5% of fat.Yogurt, kefir, milk (up to 1.5%), fermented, cottage cheese.Without adding sugar or artificial additives. |
| Beverage | Tea: green, black, based on plants and not tea leaves.Weak, chicory, pure water. On the diet, soda and drinks in the Light category are not prohibited.My personal opinion: this is a slippery path.Light soda or 0 calories - Sugar -free, there are unnatural sweeteners.These are very harmful additives, it is preferable to get around them. The amount of liquid per day - at least 1.5 liters |
| Seasoning | Any onion, with the exception of onions, soy sauce, garlic, fresh and dried green vegetables, basil, tomato paste (a little, because it contains a lot of sugar).Salt should be reduced.Turn the salads with vinegar, 3-4 drops of lemon. |
| Oils | No more than a teaspoon of olive or rapeseed (authorized from the end of 2016) |
| Other | NUTS - No more than one handle (also an innovation since 2016) Lapsha "Shirataki" is a low -calorie product and can be consumed without restrictions. Vegetable - Everything you want, but no more than a coffee.tablespoons. Tofu, Seytan ("vegetarian meat", is prepared from the dough). Coji berries, linen seeds or chia - 1 tablespoon.L.per day. |
A special place in the diet at the 4 stages is occupied by the oat sound.Their number should not exceed or decrease.
At the attack, eat strictly 1.5 tablespoons.L.per day.You can with a salad, cottage cheese or make a pancake of oatmeal.Who has gastritis or digestive problems, for a savings regime, I recommend using oat flour or buckwheat flour.Read the details of this phase in the article "Ducan's Diet - an attack you can eat."
Ducan writes that he has increased the amount of oil, because such a quantity of fat will have a beneficial effect on the work of the intestines.There will therefore be less constipation.In addition, you get in addition to vitamin E in the diet.As he himself says: "His main enemy is sugar, not the big one."So now you can cook protein products or add to salads.
But these are not all innovations.Nut fans, rejoice!Now you can a small handle, but only in exchange for the oil.In other words, if today you want to crack peanuts, then the oil is prohibited.Read the authorized quantity of each fruit per day in the article "Nuts and weight loss".
The second step is the alternation
All the products are the same as on "the attack".In addition, the menu introduces new products - vegetables.It turns out that proteins and plant foods.This phase is also called - the cruising stage.
| Vegetables | From these products, cook the salads, stew, cook, boil or stew.Fried food is prohibited. Resolved products: cabbage (all varieties), radish, patch or green beans, onions, eggplant and zucchini, cucumbers, all types of leaves of leaves, tomatoes, turnips, artichokes, asparagus, celery, fennel and pumpkin. Make sure you activate the most vitamin products: spinach, celery. Svykla and carrots use once in a week. |
| Other | Vegetable oil - Increase to 1 tablespoon.tablespoons Mushrooms.You cannot eat them marinated, salted or fried. Natural soy yogurt (1 pc.). 2 tablespoons.tomato paste (of course without sugar). |
Drink up to 1.5 liters per day.Drink just like on "the attack".Also increase the quantity of sound of the 2 tablespoon gru
What starch contains is prohibited in the 2nd stage: potatoes, battles, legumes, lentils, corn, pasta and cereals.Lawyer is also prohibited because they are too fatty.
Do not forget the strict rule - Do not report your supplement.And for more convenience in calculating the volume of portions, I recommend buying kitchen scales.
At this stage, the breakup can begin and there is a high probability of leaving the diet.You will see how the weight will be reduced.Wait and go.Write in criticism of the article what are your diet results and what does not work.
The third step - Consolidation
You can eat the same thing as on the "cruise".But now you can diversify the menu even more - from now on, you can eat fruit, bread, a little potatoes, etc.This phase is conditionally divided into two parts.
In the first part, you can 1 portion of starchy products per week + 1 festive meal.
| Bread | Rye-Wheat, whole grain.2 slices per day (or 50 g). |
| Fruits | Everything - no more than 200 grams per day. Only: grapes of all varieties, cherries, all dried fruits, bananas, cherries are excluded. We eat only one piece per day. If the fruits are small - apricot, plum - eat 2. |
| Cheese | Only 40 g per day are allowed.16-20% - The maximum permissibility of the product fat content. |
| Starch products | They can only once in a week and in small portions - 150 - 220 g Prepare the dishes of: Bulgura, lentils, pasta, rice, potatoes, legues, half-tetea, couscous, pumps pea, pea Without fried, oil without oil. |
| Groups | Up to 200 g.Oil buckwheat Until 125, white rice |
| Meat | War, low pork in fat, lamb meat, bacon.Authorized 1 to 2 times a week |
| Festive food It can be breakfast, lunch or dinner |
Give yourself once a week a day, with the exception of proteins, add a treat to the menu. It can be a piece of cake, a salad with mayonnaise, anything that is prohibited from food.And without additives. |
In the second part of the scene, 2 party games per week + 2 dishes containing starch are authorized.
| Starch products | You can eat the same thing as in the first part, but already twice a week. |
| Party table | Also choose any meal, but already twice a week.Only not to 2 days in a row. |
| Other | Lapsha "Shirataki" Vegetable oil - Here you can 1 tablespoon. Drink the same 1.5 liter of water per day.Drink the same drinks as on the previous phases. Strictly eat 2 tablespoons per day of oat sound. |
Thus, in the 3rd stadium, you should eat 6 days a week with fruits, vegetables and protein products, and 1 day - only a protein menu.
The Dukan in the book advises to eat exclusively protein foods on Thursday.By the way, he has a very practical assistant book.Pierre plays you for the weight loss of 10 kg in 60 days.
The fourth step is stabilization
Food should be the same as 3 phases.Make changes until the day of continuous protein consumption (Thursday).
| Fish | Give preference to white fish. Red use at 200 g. 150 g if you eat smoked. |
| Meat | Also eat low -fat varieties. And the bird meat is without wings and the upper part of the legs. |
| Dairy products | The only changes are that only products with the least lactose content can be consumed. |
| Other | You should now drink more than 1.5 to 2 liters per day. And annoy should be consumed 3 tablespoons At this stage, reduce the amount of salt used. |
Physical activity
Ducan recommends walking more for 20-30 minutes a day.I would advise you to increase this time to 40 to 50 minutes.Refuse the elevator, go for work and go back on foot.
Be sure to include in the visit to the annex to the swimming pool, the gymnasium.Aerobic exercises and cardio training should become your life partners for you.
Reasonable nutrition and physical education are the most important habits of a healthy person.It is with their help that it is easy to keep in shape and maintain the result.Other important changes in the lifestyle are acquired with them: healthy sleep, a lack of stress.
The duration of the steps
The diet is proportional to the kilograms you want to drop.
- At the "attack" stage, you must stay 2 to 7 days.
- In the second stage, 7 days for each additional kilogram.
- By "fixing", you must linger in the calculation of 10 days for each additional kilogram.
- The fourth "stabilization" step is that your goal is to get used to eating consciously and with your whole life.The duration is infinite.