Hello friends!Today we will return to one of the most famous diets.Ducan's diet - permissible products with stages.We'il control the refrigerator extensively.Connect to the discussion of the article and write your reviews on these product lists.
In order to provide convenience, each stage made tables suitable.In the first stage, basic products.And in the remaining stages, the product set expands.Therefore, for all the next stages, I am writing only products added to an existing list.
What is the oddity of Ducan's diet?
Almost all weight loss systems have a start, but do not contain more suggestions for weight stabilization.The method recommended by the French doctor is characterized by a smooth “output” from the diet.The method can really help get rid of the hated kilograms forever.But again, observing the author's simple rules.
Diet means 4 stages.At every step, you learn to eat slowly, enjoy food and lose weight.Each stage has its own duration and the recommended “product basket ..You will not feel any deprivation due to the soft release of healthy changes in nutrition.
As with any diet, the slightest deviation from a casting or rules can overcome all efforts.But for the first time, who sleeps everything?We don't even learn to walk right away, but slowly.Usually more experience and knowledge.If I inspire you, let's start thinking about the allowed products.
The first stage is an attack
In the first stage, you start to eat only protein -rich foods.
Personal Observation: Long -term nutrition of high white foods can damage the kidneys.If everything is suitable for this, it will not cause any damage for 4-5 days.
| Meat | Low -fat meat varieties are accepted - beef, turkey, rabbit, chicken, beef.Sometimes use disability (tongue, liver, kidneys) or natural ham. Goose and duck are prohibited. Food should be cooked without lean.Cook, extinguish, cook. |
| Egg | Protein is preferred.Draw the yellow consumption. |
| Seafood, fish | Seafood is allowed.Cook without fried onions and carrots. Any fish - river and sea rocks. Cook well for a couple, boil, stew.Frying dishes are not allowed. It is better not to use canned foods, but if it is natural and lean, you can do it. Sometimes smoked small amounts of fish and crab bars.We eat everything without lean. |
| Milk and Dairy Products | We eat and drink everything -oil -up to 0.5%.Yogurt, kefir, milk (up to 1.5%), fermented, cottage cheese.Without adding sugar or artificial additives. |
| Drinks | Tea: Green, black, herbal, not strong tea leaves.Weak coffee, chicory, pure water. In the diet, drinks of soda and light category are not prohibited.My personal opinion: This is a slippery way.Light soda or 0 calories - there are unnatural sweeteners without sugar.These are very harmful additives, it is better to skip them at all. Quantity of fluid per day - at least 1.5 liters |
| Spices | Onion, soy sauce, garlic, fresh and dried greens, basil, tomato paste (because it contains a little, too much sugar) any onion.Salt needs to be reduced.Bend the salads with vinegar, 3-4 drops of lemon. |
| Oils | 1 teaspoon of olive or rapeseed (not allowed from the end of 2016) |
| Other | Hazelnut - A handful of more than 1 (an innovation since 2016) Lapsha "Shiratki" is a low -calorie product and can be eaten without restriction. Vegetables - any one you want, but not more than 1 coffee.tablespoon. Tofu, devil (“vegetarian meat”, prepared from the dough). Coji, flax seeds or chia - 1 tablespoon fruits.l.daily. |
In 4 stages, a special place on the diet is occupied by Oat Bran.It should not exceed or decrease numbers.
Eat 1.5 tablespoons in the "attack".l.daily.You can observe salad, cottage cheese or oatmeal.I recommend using oatmeal or buckwheat flour for a protective regime with gastritis or digestive problems.Read the details of this stage in the article "Ducan's diet - an attack you can eat".
Ducan writes that it increases the amount of oil, because such an amount of oil will have a useful effect on the functioning of the intestines.So, there will be less constipation.In addition, in addition to the diet, you will get vitamin E.As he said: "The main enemy is not fat, sugar."Now you can cook protein products or add to salads.
But this is not all innovations.Hazelnut fans, love!You can now make a small palm, but only in exchange for oil.So, if you want to break peanuts today, oil is forbidden.In the article “Hazelnut and weight loss”, read the permissible amount of each fruit.
The second stage is an alternative
The product set is the same as "attack".In addition, the menu introduces new products - vegetables.Protein and vegetable foods emerge.This stage is also called - the cruise phase.
| Vegetable | Cook, casserole, cook, boil or casserole.Red foods are forbidden. Solved products: cabbage (any kind), radish, patch beans or green beans, onions, eggplant and pumpkin, cucumbers, all kinds of leaf salad, tomatoes, turnip, artichoke, asparagus, celery, red protrusions and zucchini. Be sure to open the most vitamin products: spinach, celery. Svykla and carrots use once a week. |
| Other | Herbal oil - 1 tablespoon increases.tablespoon Mushroom.You can't eat them, salty or fried. Natural soy yogurt (1). 2 tablespoons.Tomato paste (of course without sugar). |
For up to 1.5 liters a day.Drink everything in the same way as "attack".In addition, 2 tablespoons of dandruff from oatmeal per day
Starch in stage 2 is the prohibition: potatoes, war, legumes, lentils, corn, pasta and cereals.Avocado is also forbidden, because it's too fat.
Remember the solid rule - do not report your attachment.I recommend you to buy kitchen scales to convenience the portion volume.
At this stage, breakage may begin and it is likely to exit from the diet.You will see how to reduce the weight.Hold and proceed.What are your dietary results in the article and what is useless.
Third stage - consolidation
You can eat the same as "cruise".But now you can diversify the menu - after that fruit, bread, some potatoes and so on.You can eat.This stage is conditionally divided into two parts.
In the first part, you can cook 1 portion of starch products + 1 festival per week.
| Bread | Rye wheat, full grain.2 slices per day (or 50 g). |
| Fruits | There is no more than 200 grams of any per day. Only: any kind of cherry, all dried fruits, bananas, cherries are excluded. We eat only 1 piece a day. If the fruits are small - apricot, plum - 2 eat. |
| Cheese | Only 40 g per day are allowed.Maximum permission of the oil content of 16-20 %. |
| Starch products | Only once a week and in small sections - 150 - 220 g Prepare bulgura, lentils, pasta, rice, potatoes, legumes, half -sent, couscous, chickpeas, peas Red, lean. |
| Group | Up to 200 g.Lean buckwheat White rice up to 125 |
| Meat | War, low -fat pork, lamb, bacon.1-2 times a week |
| Festive food It could be breakfast or lunch or dinner |
Except for protein, allow yourself once a week, add a treatment to the menu. A piece of cake, a salad with mayonnaise, can be anything of forbidden foods.And without a additive. |
In the second part of the scene, 2 measures of 2 portions of feasts + starch per week are allowed.
| Starch products | You can dine as in the first part, but already twice a week. |
| Festive table | Also choose any meal, but already twice a week.It's not just 2 days in a row. |
| Other | Lapsha "Shiratki" Herbal Oil - You can make 1 tablespoon here. For the same 1.5 liters of water per day.For the same drinks as in previous stages. Eat 2 tablespoons of oat bran a day. |
Therefore, you should eat fruit, vegetables and protein products and 1 day - only one protein menu for 6 days a week.
Dukan in the book recommends only protein to eat on Thursdays.By the way, he has a very suitable ancillary book.Pierre plays you for 10 kg of weight loss in 60 days.
Fourth stage stabilization
Food should be the same as 3 phases.Just change the consumption of continuous protein (Thursday).
| Fish | Choose white fish. Red use up to 200 g. If you eat 150 g. |
| Meat | Also eat low -fat varieties. And bird meat is wingless and the upper part of the legs. |
| Milk and Dairy Products | The only change is now that only products with at least lactose content can be consumed. |
| Other | Now you need to drink more 1.5-2 liters per day. And 3 tablespoons of wavy should be eaten At this stage, reduce the amount of salt used. |
Physical activity
Ducan recommends walking 20-30 minutes more a day.I recommend you to increase this time to 40-50 minutes.Reject the elevator, walk back to work and walk.
Be sure to add to a visit program to the pool, the gym.Aerobic exercises and cardio training should be your life partners for you.
Reasonable nutrition and physical education are the most important habits of a healthy person.With their help, it is easy to keep yourself in the form and maintain the result.Other important changes in the lifestyle are acquired with them: healthy sleep, lack of stress.
Duration of stages
The diet is proportional to the kilograms you want to leave.
- You should stay for 2 to 7 days during the “attack” stage.
- In the second stage, 7 days for each extra kilogram.
- You should linger for 10 days for each extra kilogram for "fixing".
- The fourth stage “stabilization” is your goal here and is used to eating throughout your whole life.The time is endless.