Hello friends!Today we will return to one of the most famous diets again.Ducan diet - permitted products per stages.We will carry out a thorough refrigerator check.Log in to the discussion of the article and write your reviews on these product lists.
For convenience, every stage has made convenient tables.In the first stage, basic products.And in the rest of the stages, all products extend.Therefore, for all the following stages, I only write those products added to an existing list.
What is the particularity of Ducan's diet?
Almost all weight loss systems have a principle, but they do not contain further recommendations for weight stabilization.The method suggested by the French physician is characterized by a smooth "exit" from the diet.The method can really help get rid of hate kilograms forever.But again, observing the author's simple rules.
Diet implies 4 stages.With every step, you gradually learn to eat properly, 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 introduction of healthy changes in the diet.
As with any diet, a distribution or slightest deviation from the rules can delete all efforts.But who fits everything the first time?We do not even learn to walk immediately, but gradually.Often to get more experience and knowledge.If you inspired you, let's start considering the permissible products.
The first stage is an attack
In the first phase, you start eating only the food rich in protein.
My personal observation: The prolonged nutrition of high -white foods can damage the kidneys.If all is okay with it, then 4-5 days will not cause any harm.
| Meat | The low varieties of meat are welcome - beef, turkey, rabbit, chicken, veal.Sometimes use the fee (tongue, liver, kidneys) or natural ham. Goose and duck are forbidden. The dishes should be cooked without oil.Cook, turn off, bake. |
| Egg | Protein is preferred.Plan yolk consumption. |
| Seafood, fish | The seafood is all allowed.Cook without fried onions and carrots. Any fish - river and sea rocks. Cook well for a pair, boil, stew.Frying dishes are not allowed. It is best not to use canned foods, but if it is natural and without oil, then you can. Let yourself sometimes smoke fish and crab sticks in small quantities.We eat everything without oil. |
| Dairy and dairy products | We eat and drink everything fat - up to 0.5% fat.Yogurt, kefir, milk (up to 1.5%), fermented, cottage cheese.No adding sugar or artificial additives. |
| Soft drinks | Tea: Green, black, botanical not loud tea leaves.Weak coffee, chicken, clean water. In diet, soda and light drinks are not prohibited.My personal opinion: This is a slippery path.Light soda or 0 calories - no sugar, there are unnatural sweeteners.These are very harmful additives, it is best to bypass them at all. The amount of liquid per day - at least 1.5 liters |
| Seasoning | Any onion, except onions, soy sauce, garlic, fresh and dried greens, basil, tomato paste (a little because it contains a lot of sugar).The salt should be reduced.Turn salads with vinegar, 3-4 drops of lemon. |
| Oil paintings | No more than 1 teaspoon of olive oil or jerk (allowed by the end of 2016) |
| Other | Kelma Kelma - no more than 1 handful (also an innovation from 2016) Lapsha "Shirataki" is a low -sized Calorie product and can be consumed without restrictions. Vegetables - anyone you want, but no more than 1 coffee.tablespoons of soup. Tofu, Seytan ("vegetarian meat", is made from the dough). Coji berries, linen seeds or chia - 1 tablespoon.large.per day. |
A special part of diet in all 4 stages is occupied by oat bran.Their number should not exceed or decrease.
In the "attack" you eat 1.5 tablespoons strictly.large.per day.You can with a salad, a cottage cheese or make an oatmeal.Who has gastritis or digestive problems for a regime saving, I recommend using oatmeal or buckwheat flour.Read the details of this phase in the article "Ducan diet - an attack you can eat."
Ducan writes that he has increased the amount of oil, because such a amount of fat will have a beneficial effect on the intestinal work.Thus, there will be less constipation.In addition, you get extra vitamin E in the diet.As he says: "His main enemy is sugar, not fat."So now you can cook protein products or add to salads.
But this is not all innovations.Walnut fans are happy!Now you can a little handful, but only in exchange for oil.That is, if today you want to sing peanuts, then the oil is forbidden.Read the permitted quantity of each fruit per day in the article "Kelms and Weight Loss".
The second stage is the rotation
The set of products are the same as in the "attack".In addition, the menu introduces new products - vegetables.Proves proteins and vegetable foods.This phase is also called - the cruise stage.
| Vegetables | Of these products, cook salads, stew, bake, boil or stew.Fried food is prohibited. Products Solving: Cabbage (any varieties), radishes, beans or green beans, onions, eggplants and zucchini, cucumbers, all kinds of leaves, tomatoes, turnips, artichokes, asparagus, celery, fennel and pumpkin. Be sure to activate most vitamin products: spinach, celery. Svykla and Carrots use 1 hour in a week. |
| Other | Vegetable oil - increase in 1 tablespoon.tablespoons Mushrooms.You can't eat pickled, salty or fried. Natural soy yogurt (1 pcs). 2 tablespoons of soup.Tomato paste (of course sugar -free). |
Drink up to 1.5 liters per day.Drink everything as in the "attack".Also increase the amount of bran from oatmeal in 2 tablespoons a day
What the starch contains is prohibited in the 2nd stage: potatoes, battles, legumes, lentils, corn, pasta and cereals.Avocado is also forbidden because very fat.
Don't forget the strict rule - don't mention your supplement.And for the convenience of calculating the portion volume, I recommend buying kitchen scales.
At this stage, breaking can start and there is a high chance of getting out of the diet.You will see how the weight will be reduced.Keep and move forward.Write in the reviews in the article what are the results of your diet and what does not work.
The third stage - integration
You can eat the same as on the "cruise".But now you can differentiate the menu even more - from now on you can eat fruit, bread, a little potatoes, etc. This phase is divided into two parts.
In the first part you can be 1 part of the starch products per week + 1 festive meal.
| Bread | Rye-wheat, whole grain.2 slices per day (or 50 g). |
| Fruit | Any - no more than 200 grams a day. Only: Grapes of any varieties, cherries, all dried fruits, bananas, cherries are excluded. We only eat 1 piece a day. If the fruits are small - apricot, plum - eat 2. |
| Cheese | Only 40 g per day permitted.16-20 %-maximum permitted product fat content. |
| Starchy products | Can only 1 time in a week and in small portions - 150 - 220 g Prepare dishes from: bulgura, lentils, pasta, rice, potatoes, legumes, half tenths, couscous, chickpeas, peas Without fried, no oil. |
| Groups | Up to 200 g.Bump By 125, white rice |
| Meat | War, low pork, lamb meat, bacon.Allowed 1-2 times a week |
| Festive food May be breakfast or lunch or dinner |
Leave yourself once a week on any day, except for protein, add a treatment to the menu. It can be a piece of cake, a mayonnaise salad, anything from forbidden food.And without additives. |
In the second part of the scene, 2 sections of the feast of the week are allowed + 2 dishes that contain starch.
| Starchy products | You can eat the same as in the first part, but already twice a week. |
| Festive table | Also select any meal but already twice a week.Only so that not 2 days in a row. |
| Other | Lapsha “Shirataki” Vegetable oil - here you can 1 tablespoon. Drink the same 1.5 liters of water a day.Drink the same drinks as in previous phases. Eat 2 tablespoons per day of oatmeal. |
So, by the 3rd stage you should eat 6 days a week with fruits, vegetables and protein products and 1 day - only a protein menu.
Dukan in the book advises to eat exclusively protein foods on Thursday.By the way, it has a very convenient assistant book.Your Pierre plays for weight loss by 10 kg in 60 days.
The fourth stage is the stabilization
Foods must be the same as the 3 phase.Make modifications only on the day of continuous protein consumption (Thursday).
| Fish | Prefer white fish. Red use in 200 g. 150 g if you eat smoked. |
| Meat | You also eat low varieties. And bird meat is without wings and the top of the legs. |
| Dairy and dairy products | The only changes are that they can now consume only products with the minimum lactose content. |
| Other | Now you have to drink more-1,5-2 liters a day. And unstable must 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 in 40-50 minutes.The elevator refuses, take a walk at work and back on foot.
Be sure to include a visit to the pool, the gym.Aerobic exercises and training cardio should become your partners for your life.
Reasonable nutrition and physical education are the most important habits of a healthy person.With their help it is easy to maintain yourself in shape and keep the result.Other major lifestyle changes are acquired with them: healthy sleep, lack of stress.
The duration of stages
The diet is proportional to the pounds you want to fall.
- At the "attack" stage, you must stay from 2 to 7 days.
- In the second stage, 7 days for each extra kilogram.
- In "Fising" you need to remain in the calculation of 10 days for each extra kilograms.
- The fourth stage "stabilization" is here your goal is to get used to eating consciously and right all your life.The duration is endless.