Hello friends!Today we will return to one of the most famous diets again.Ducan's diet - permitted products by stages.We will conduct a thorough check of the refrigerator.Connect to the discussion of the article and write your reviews on these products lists.
For convenience, each stage has made convenient tables.In the first stage, basic products.And in the remaining stages, 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 Ducan's 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” from the diet.The method can really help get rid of hated kilograms forever.But again, observing the simple rules of the author himself.
Diet implies 4 stages.With every step, you are gradually learning to eat right, 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 nutrition.
As in any diet, a breakdown or the slightest deviation from the rules can cross out all the efforts.But who suits everything the first time?We do not even learn to walk right away, but gradually.Often getting more experience and knowledge.If I inspired you, let's start considering the permitted products.
The first stage is an attack
In the first phase, you begin to eat only the food that is rich in protein.
My personal observation: prolonged nutrition of high -white foods can harm the kidneys.If everything is in order with this, then 4-5 days will not cause any harm.
| Meat | Low -fat varieties of meat are welcome - beef, turkey, rabbit, chicken, veal.Sometimes use offal (language, liver, kidneys) or natural ham. Goose and duck are prohibited. Dishes should be cooked without oil.Cook, extinguish, bake. |
| Egg | Protein is preferred.Draw the yolk consumption. |
| Seafood, fish | Seafood is all 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 food, but if they are natural and without oil, then you can. Let yourself sometimes have smoked fish and crab sticks in small quantities.We eat everything without oil. |
| Dairy and dairy products | We eat and drink everything fat -fat - up to 0.5% fat.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. On the diet, soda and drinks of the Light category 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 at all. The amount of fluid per day - at least 1.5 liters |
| Seasonings | Any onion, except for onions, soy sauce, garlic, fresh and dried greens, basil, tomato paste (a little, because it contains a lot of sugar).Salt needs to be reduced.Twist salads with vinegar, 3-4 drops of lemon. |
| Oils | no more than 1 teaspoon of olive or rapeseed (allowed from the end of 2016) |
| Other | Nuts - no more than 1 handful (also an innovation since 2016) Lapsha "Shirataki" is a low -calorie product and can be eaten without restrictions. Vegetable - any one you want, but not more than 1 coffee.tablespoons. Tofu, Seytan (“vegetarian meat”, is prepared from the dough). Berries of Coji, Flax Seeds or Chia - 1 tbsp.l.per day. |
A special place in the diet at all 4 stages is occupied by oat bran.Their number should not exceed or decrease.
At the "attack" eat strictly 1.5 tbsp.l.per day.You can with a salad, cottage cheese or make a pancake of oatmeal.Who has gastritis or digestive problems, for a sparing regime, I recommend using oatmeal or buckwheat flour.Read the details of this phase in the article "Ducan's diet - an attack that you can eat."
Ducan writes that he increased the amount of oil, because such a amount of fat will have a beneficial effect on the work of the intestines.So, there will be fewer constipation.Plus, you get additionally vitamin E in the diet.As he himself 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.Fans of nuts, rejoice!Now you can one small handful, but only in return for oil.That is, if today you want to crunch peanuts, then the oil is prohibited.Read the permitted amount of each fruit per day in the article “Nuts and weight loss”.
The second stage is alternation
The set of products is the same as on the "attack".Plus, the menu introduce new products - vegetables.It turns out protein and vegetable food.This phase is also called - the Cruise stage.
| Vegetables | From these products, cook salads, stew, bake, boil or stew.Fried food is prohibited. Resolved products: cabbage (any varieties), radishes, patch beans or green beans, onions, eggplant and zucchini, cucumbers, all types of leaf salads, tomatoes, turnips, artichoke, asparagus, celery, fennel and pumpkin. Be sure to turn on the most vitamin products: spinach, celery. Svykla and carrots use 1 time in a week. |
| Other | Vegetable oil - increase to 1 tbsp.tablespoons Mushrooms.You can’t eat them pickled, salty or fried. Natural soy yogurt (1 pc.). 2 tbsp.tomato paste (of course without sugar). |
Drink up to 1.5 liters per day.Drink everything the same as on the "attack".Also increase the amount of bran from oatmeal to 2 tbsp per day
What starch contains is prohibited at the 2nd stage: potatoes, battles, legumes, lentils, corn, pasta and cereals.Avocado is also prohibited, becauseToo fat.
Do not forget the strict rule - do not report your supplement.And for convenience in calculating the portion volume, I recommend purchasing kitchen scales.
In this stage, breaking can begin and there is a high probability of getting off the diet.You will see how the weight will be reduced.Hold on and move forward.Write in the reviews to the article what are your diet results and what does not work out.
The third stage - consolidation
You can eat the same as on the "cruise".But now you can diversify the menu even more - from now on you can eat fruits, 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 | Any - no more than 200 grams per day. Only: grapes of any varieties, cherries, all dried fruits, bananas, cherries are excluded. We eat only 1 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 fat content of the product. |
| Starchy products | They can only 1 time in a week and in small portions - 150 - 220 g Prepare dishes from: bulgura, lentils, pasta, rice, potatoes, legumes, half-tenta, couscous, chickpeas, peas Without fried, without oil. |
| Groups | Until 200 g. Buckwheat without oil Until 125, white rice |
| Meat | War, low -fat pork, lamb meat, bacon.Permitted 1-2 times a week |
| Festive food It may be breakfast, or lunch or dinner |
Allow yourself once a week on any day, except for protein, add a treat to the menu. It can be a piece of cake, a salad with mayonnaise, anything from forbidden food.And without an additive. |
In the second part of the stage, 2 portions of feast per week + 2 dishes that contain starch are allowed.
| Starchy products | You can eat the same as in the first part, but already 2 times a week. |
| Festive table | Also choose any one meal, but already 2 times a week.Only so that not 2 days in a row. |
| Other | Lapsha "Shirataki" Vegetable oil - here you can 1 tbsp. Drink all the same 1.5 liters of water per day.Drink the same drinks as on previous phases. Eat strictly 2 tablespoons per day of oat bran. |
Thus, by the 3rd stage 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 food on Thursdays.By the way, he has a very convenient assistant book.Pierre plays you for weight loss by 10 kg in 60 days.
The fourth stage is stabilization
Food should be the same as 3 phase.Make amendments only on the day of consumption of continuous protein (Thursday).
| Fish | Give preference to white fish. Red use to 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 and dairy products | The only changes are that now only products with the least lactose content can be consumed. |
| Other | Now you need to drink more-1.5-2 liters per day. And choppy should be eaten 3 tbsp 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 40-50 minutes.Refuse the elevator, take a walk to work and back on foot.
Be sure to include in the schedule a visit to the pool, 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 maintain yourself in shape and maintain the result.Other important changes in lifestyle are acquired with them: healthy sleep, lack of stress.
The duration of the stages
The diet is proportional to the kilograms that you want to drop.
- At the “Attack” stage, you need to stay from 2 to 7 days.
- At the second stage, 7 days for every extra kilogram.
- On "fixing" you must linger in the calculation of 10 days for every extra kilogram.
- The fourth stage “Stabilization” is here your goal is to get used to eating consciously and right all your life.Duration is endless.