Hello friends!Today we will return to one of the most famous diets.Diet diet of Ducan - the product is allowed in stages.We will carefully check the refrigerator.Connect to discussions about your article and write your reviews on these products lists.
For convenience, each stage has made the tables convenient.In the first stage, basic products.And in the remaining stages, gathering expanded products.Therefore, for all the next stages, I only write products that are added to an existing list.
What is the peculiarity of the diet of Ducan?
Almost all weight loss systems begin, but do not contain additional recommendations on weight stability.The method proposed by the French doctor is characterized by a smooth exit from the diet.The actual method can help eliminate kilograms that are hated forever.But again, observe the simple rules of the author.
Diet implies 4 stages.With every step, you are gradually learning to eat, enjoy food and lose weight.Each stage has a specific duration and the proposed product basket.You will not feel deprived due to the soft introduction of healthy changes in nutrition.
As in any diet, incidents or minimum deviation from rules can overcome all efforts.But who fits everything for the first time?We didn't even learn how to walk immediately, but gradually.Often getting more experience and knowledge.If I inspire you, start reviewing the allowed products.
The first phase is an attack
In the first stage, you start eating only protein -rich foods.
My personal observations: High -quality nutrition can be harmful to the kidneys.If everything is in order with this, then 4-5 days will not cause any harm.
| Meat | Low meat varieties are welcome - beef, turkey, rabbits, chicken, veal.Sometimes using internal organs (language, liver, kidneys) or natural ham. Goose and ducks are banned. The dishes should be cooked without oil.Cook, extinguish, bake. |
| Egg | Protein is preferred.Draw yolk consumption. |
| Seafood, fish | Seafood is all allowed.Cook without fried onions and carrots. Any fish - stone and the sea. Cook delicious for a couple, boil, stew.Fried dishes are not allowed. It is better not to use canned foods, but if they are natural and no oil, then you can. Let yourself sometimes have smoked fish and crabs in small quantities.We eat everything without oil. |
| Dairy and milk products | We eat and drink everything -fat - up to 0.5% fat.Yogurt, kefir, milk (up to 1.5%), fermentation, cheese.Without extra sugar or artificial additives. |
| Beverage | Tea: Green, black, herbal is not strong tea leaves.Weak coffee, lettuce, pure water. In diet, soda and drinks of light are not banned.My personal opinion: This is a slippery road.Light soda or 0 calories - no sugar, have a non -natural sweetener.These are very harmful additives, better than ignoring them. The amount of liquid daily - at least 1.5 liters |
| Spice | Any onions, except onions, soy sauce, garlic, fresh and dried vegetables, basil, tomato powder (a little, because it contains a lot of sugar).Salt needs to be reduced.Rotate the salad with vinegar, 3-4 drops of lemon. |
| Oil | No more than 1 teaspoon of olive or canola seeds (allowed from the end of 2016) |
| Other | Nuts - Not more than some (also an innovation since 2016) "Shirataki" Lopsha is a low product and can be eaten without limited. Vegetables - Anyone you want, but not more than 1 coffee.tablespoon. Tofu, Seytan (vegetarian meat, prepared from flour). Fruit of coji, flaxseed or divided - 1 tablespoon.l.everyday. |
A special place in a diet in all 4 stages occupied by oat bran.Their quantity should not exceed or decrease.
At the attack "Strictly eating 1.5 tablespoons. L. Every day. You can with a salad, paint cheese or make an oatmeal. Whoever has gastritis or digestive problems, for a economical regime, I recommend using oatmeal or buckwheat powder.
Ducan wrote that he increased the amount of oil, because such a amount of fat would have a beneficial effect for the intestine's work.Therefore, there will be less constipation.In addition, you have more vitamin E in the diet.As he himself said, "His main enemy is Tang, not fat."So now you can cook protein products or add salads.
But this is not all innovations.Fans of nuts, be happy!Now you may be a few, but only in exchange for oil.That is, if today you want crispy peanuts, then the oil is banned.Read the amount of permission of each fruit every day in the article Nut Nuts and lose weight.
The second phase is alternating
Gathering the same products as "attack".In addition, the menu introduces new products - vegetables.Turns out protein and food food.This stage is also called - the journey stage.
| Vegetable | From these products, cook salad, stew, grill, boil or stew.Fried foods are banned. Products have been resolved: cabbage (any variety), radish, beans or green beans, onions, eggplant and zucchini, cucumbers, all types of leaf salads, tomatoes, radish, artichokes, asparagus, celery, dill and pumpkin. Be sure to turn on the most vitamin products: spinach, celery. SVYKLA and carrots used once in a week. |
| Other | Vegetable oil - increased to 1 tablespoon.tablespoon Mushroom.You can eat them soaked, salty or fried. Natural soy yogurt (1 PC.). 2 tablespoons.Trong tomato (of course there is no sugar). |
Drink up to 1.5 liters a day.Drink everything like "attack".Also increase the amount of bran from oatmeal to 2 tablespoons a day
What starches can be banned in phase 2: potatoes, battle, legumes, lentils, corn, pasta and cereals.Butter is also banned, because too fat.
Don't forget your strict rules - no additional reports.And for convenience in calculating the volume of the part, I recommend buying the kitchen size.
During this period, breaking may start and be highly likely to escape the diet.You will see how the weight will decrease.Hold and move forward.Write in the reviews for the article what your diet results are and what is unsuccessful.
The third phase - consolidation
You can eat like on the "journey".But now you can diversify the menu even more - from now on you can eat fruit, bread, some potatoes, etc.This period is divided into two parts.
In the first part, you can part of the starch product per week + 1 festival meal.
| Bread | Black barley, whole grains.2 slices per day (or 50 g). |
| Fruit | Any - no more than 200 grams per day. Only: grapes of any variety, cherry, all dried fruits, bananas, cherries are excluded. We only eat 1 piece a day. If the fruit is small - apricot, plum - eat 2. |
| Cheese | Only allow 40 g per day.16-20 %-Maximum permission of the fat content of the product. |
| Products starch | They can only 1 time in a week and in small parts - 150 - 220 g Prepare dishes from: Bulgura, lentils, pasta, rice, potatoes, legumes, half a spoon, couscous, green beans, peas No fried, no oil. |
| Group | Until 200 g.Buckwheat without oil Until 125, white rice |
| Meat | War, low pork, lamb, bacon.Allowed 1-2 times a week |
| Festival food It could be breakfast, or lunch or dinner |
Allow yourself once a week, except for protein, add a treatment to the menu. It could be a piece of cake, a salad with mayonnaise, anything from the banned food.And no additives. |
In the second part of the stage, 2 parts of the party per week + 2 dishes containing starch are allowed.
| Products starch | You can eat the same as in the first part, but 2 times a week. |
| Festival table | Also choose any meal, but 2 times a week.Only to not 2 consecutive days. |
| Other | "Shirataki" Vegetable oil - here you can 1 tablespoon. Drink all 1.5 liters of water per day.Drink drinks similar to the previous stages. Eat strictly 2 tablespoons a day oat bran. |
Therefore, in phase 3, you should eat 6 days a week with fruits, vegetables and protein products and 1 day - just a protein menu.
Dukan in the book recommends eating exclusive protein foods on Thursday.By the way, he has a very convenient assistant book.Pierre plays friends to lose 10 kg in 60 days.
The fourth phase is stable
Food should be like 3 phases.Only modified on continuous protein consumption (Thursday).
| Fish | Give priority to white fish. Use red to 200 g. 150 g if you eat smoked. |
| Meat | Also eat low varieties. And the bird meat has no wings and the upper part of the leg. |
| Dairy and dairy products | The only changes are now that can only consume products with the least milk sugar content. |
| Other | Now you need to drink more than 1.5-2 liters a day. And Choppy should be eaten 3 tablespoons At this stage, reduce the amount of salt used. |
Physical activity
Ducan recommends walking more for 20-30 minutes a day.I will recommend this time to 40-50 minutes.Refuse the elevator, walk to work and return to the foot.
Be sure to include in the schedule of a visit to the pool, gym.Aerobic exercises and cardiovascular training will become your life partner for you.
Reasonable nutrition and physical education are the most important habit of a healthy person.With their help, it is easy to maintain the shape and maintain the results.Other important changes in the lifestyle are with them: healthy sleep, lack of stress.
Duration of the stages
The diet is proportional to the kilogram you want to reduce.
- At the Viking's attack stage, you need to stay for 2 to 7 days.
- In the second phase, 7 days for each kilogram.
- When "repairing", you have to linger for 10 days for each added kilogram.
- The fourth period of stability, here, your goal is to get used to eating and conscious and right throughout your life.The time is endless.