Hello friends!Today we will go back to one of the most famous diets.Ducan diet - products allowed by phases.We will conduct in -depth control of the refrigerator.Connect to the discussion of the article and write your reviews on these product lists.
For convenience, each phase has made comfortable tables.In the first phase, basic products.And in the remaining phases, the set of products expands.Therefore, for all subsequent stages, I write only those products that are added to an existing list.
What is the peculiarity of the Ducan diet?
Almost all weight loss systems have a beginning, but do not contain further recommendations for weight stabilization.The method proposed by the French doctor is characterized by a smooth "exit" by the diet.The method can really help get rid of the kilograms hated forever.But once again, observing the simple rules of the author himself.
The diet implies 4 phases.At every step, you are gradually learning to eat well, enjoy the food and lose weight.Each phase 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 breakage or the slightest deviation from the rules can erase all efforts.But who adapts to the first time?We don't even learn to walk immediately, but gradually.Often get more experience and knowledge.If I inspired you, we start considering the products allowed.
The first stadium is an attack
In the first phase, you start eating only protein -rich food.
My personal observation: prolonged nutrition of high -level white foods can damage the kidneys.If everything is in order with this, 4-5 days do not cause any damage.
| Meat | The low -fat varieties of meat fat are welcome: beef, turkey, rabbit, chicken, veal.Sometimes use the offal (language, liver, kidneys) or natural ham. The goose and duck are prohibited. The dishes must be cooked without oil.Cook, extinguish, cook. |
| Egg | The protein is preferred.Draw the consumption of yolks. |
| Seafood, fish | Sea fruits are all allowed.Cook without fried onions and carrots. Any fish - Rocce di Fiume e Mare. Cook well for a couple, boil, stewed.Frutting dishes are not allowed. It is better not to use canned food, but if they are natural and without oil, then you can. Sometimes you have smoked fish and crab sticks in small quantities.We eat everything without oil. |
| Lattiero -Caseari and Lattiero -Caseari products | We eat and drink all fat -grasso - up to 0.5% fat.Yogurt, kefir, milk (up to 1.5%), fermented, cheese cottage.Without adding sugar or artificial additives. |
| Drinks | Tea: green, black, herbs not strong tea leaves.Weak coffee, chicory, pure water. On the diet, the soda and the drinks of the category of light are not prohibited.My personal opinion: this is a slippery path.Light soda or 0 calories - without sugar, there are unnatural sweeteners.These are very harmful additives, it is better to bypass them. The amount of fluid per day - at least 1.5 liters |
| Condiments | Any onion, with the exception of onions, soy sauce, garlic, fresh and dry vegetables, basil, tomato paste (a little, because it contains a lot of sugar).The salt must be reduced.Twist salads with vinegar, 3-4 drops of lemon. |
| Oils | No more than 1 teaspoon of olive or rapese (allowed since the end of 2016) |
| Other | NUS - no more than 1 handful (even an innovation since 2016) Lapsha "Shirataki" is a low calorie product and can be eaten without restrictions. Vegetable: whoever you want, but no more than 1 coffee.spoons. Tofu, Seytan ("vegetarian meat", is prepared by the dough). Coji berries, flax seeds or chia - 1 tablespoon.the.per day. |
A special place in the diet in all 4 phases is occupied by an oat bran.Their number should not exceed or decrease.
At the "attack" he strictly eats 1.5 tablespoons.the.per day.You can with a salad, a ricotta or make a pancake of oatmeal.Those who have gastritis or digestive problems, for a parsimonious regime, I recommend using oatmeal 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, since this amount of fat will have a beneficial effect on the work of the intestine.So there will be less constipation.In addition, you also get vitamin and diet.As he himself says: "Its main enemy is sugar, not fat".So now you can cook protein products or add to salads.
But they are not all innovations.Noci fans, cheer up!Now you can a little handful, but only in exchange for oil.That is, if today you want to creak the peanuts, then the oil is prohibited.Read the allowed quantity of each fruit per day in the article "Nuts and weight loss".
The second phase is the alternation
The set of products is the same as the "attack".In addition, the menu introduces new products: vegetables.It turns out that protein and vegetable foods.This phase is also called: the cruise phase.
| Vegetables | From these products, cook salads, stew, cook, boil or stewed.Fried food is prohibited. Solved products: cabbage (any variety), radishes, beans or green beans, onions, aubergines and courgettes, cucumbers, all types of salads of leaves, tomatoes, turnips, artichokes, asparagus, celery, fennel and pumpkin. Make sure to activate the most vitamin products: spinach, celery. Svykla and carrots use 1 time in a week. |
| Other | Vegetable oil - increase of 1 tablespoon.spoons Mushrooms.You can't eat them in brine, salted or fried. Natural soy yogurt (1 PC.). 2 tablespoons.Tomato meal (obviously sugar without sugar). |
Drink up to 1.5 liters per day.Drink everything the same as the "attack".The amount of bran from oat flour to 2 tablespoons a day also increases
What the starch contains is prohibited in the second phase: potatoes, battles, legumes, lentils, corn, pasta and cereals.Avocado is also prohibited, because it is too fat.
Do not forget the rigorous rule: do not report your supplement.And for convenience in calculating the volume of the portion, I recommend you buy kitchen stairs.
At this stage, the break can start and there is a high probability of getting out of the diet.You will see how the weight will be reduced.Wait and go on.Write in the reviews to the article what are the results of your diet and what does not work.
The third phase - consolidation
You can eat the same as 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 conditioned in two parts.
In the first part you can 1 portion of amidaceous products per week + 1 festive meal.
| Bread | Rye wheat, whole wheat.2 slices per day (or 50 g). |
| Fruit | Any - no more than 200 grams per day. Solo: grape varieties, cherries, all dried fruits, bananas, cherries. We only eat 1 piece a day. If the fruits are small - apricot, plum - eats 2. |
| Cheese | Only 40 g per day are allowed.16-20 %-maximum allowing the fat content of the product. |
| Amidaceous products | They can only 1 time in a week and in small portions - 150 - 220 g Prepare the dishes from: Bulgura, lentils, pasta, rice, potatoes, legumes, half attempts, couscous, chickpeas, peas Without fried, without oil. |
| Group | Up to 200 g.Oil without oil grain Up to 125, white rice |
| Meat | War, low -fat pig, lamb, bacon.Allowed 1-2 times a week |
| Festive food It can be breakfast or lunch or dinner |
Allowed once a week on any day, with the exception of proteins, add a surprise to the menu. It can be a piece of cake, a salad salad, whatever, with forbidden food.And without an additive. |
In the second part of the stadium, 2 parties of celebration per week are allowed + 2 dishes that contain starch.
| Amidaceous products | You can eat the same of the first part, but already 2 times a week. |
| Festive table | Choose any meal also, but already 2 times a week.Only so that not 2 days in a row. |
| Other | "Shirataki" Lapsha Vegetable oil - here you can 1 tablespoon. Drink all the same 1.5 liters of water per day.Drink the same drinks as the previous phases. He strictly eats 2 tablespoons per day of oat bran. |
Therefore, within the third stage you should eat 6 days a week with fruit, vegetables and protein products and 1 day, only a protein menu.
The Dukan in the book recommends eating food exclusively protein on Thursday.By the way, it has a very convenient assistant book.Pierre plays you for weight loss of 10 kg in 60 days.
The fourth phase is stabilization
Food should be equal to 3 phases.Make amendments only 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 | It also eats variety with low fat. And the bird meat is without wings and the upper part of the legs. |
| Lattiero -Caseari and Lattiero -Caseari products | The only changes are that only products with the minimum lactose content can now be consumed. |
| Other | Now you have to drink more 1.5-2 liters per day. And the pieces should be eaten 3 spoons 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 at 40-50 minutes.Refuse the lift, take a walk at work and go back to foot.
Make sure to include a visit to the pool in the program, the gym.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 you fit and maintain the result.Other important changes in lifestyle are acquired with them: healthy sleep, lack of stress.
The duration of the phases
The diet is proportional to the kilograms you want to abandon.
- In the "attack" phase, you have to stay from 2 to 7 days.
- In the second phase, 7 days for each extra kilogram.
- At the "fixing" you have to linger in the 10 -day calculation for each extra kilogram.
- The fourth "stabilization" phase is here that your goal is to get used to eating consciously and right for life.The duration is infinite.