Hi friends!Today we return to one of the most famous diets again.Ducan's diet - allowed products by step.We will carry out a thorough control of the refrigerator.Connect to the discussion of the article and write your reviews on these products lists.
For your convenience, every step has made practical tables.In the first phase are basic products.And in the remaining phases, sets are expanded.Therefore, I only write for all subsequent phases only the products that are added to an existing list.
What is the peculiar of Ducan's diet?
Almost all weight loss systems have a beginning, but do not contain additional weight stabilization recommendations.The method suggested by the French doctor is characterized by a smooth "output" from the diet.The method can really help get rid of hated kilograms forever.But again to observe the author's simple rules themselves.
Diet involves 4 steps.With each step you gradually learn to eat right, enjoy 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 breakdown or the slightest deviation from the rules can cross all the effort.But who fits everything the first time?We don't even learn to go right away, but gradually.Often get more experience and knowledge.If I inspired you, let's start considering the allowed products.
The first phase is an attack
In the first phase, you only start eating the food that is rich in protein.
My personal observation: Long -term nutrition of high -white foods can damage the kidneys.If everything is in order with this, 4-5 days will not cause any harm.
| Meat | Low fat varieties 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, turn off, bake. |
| Egg | Protein is preferred.Draw the egg yolk consumption. |
| Seafood, fish | Fish and seafood are allowed.Cook without fried onions and carrots. Any fish - river and sea mower. Cook well for a few, cook, stew.Roasting dishes are not allowed. It is better not to use canned food, but if they are natural and without oil, you can. Sometimes let yourself have smoked fish and crab sticks in small quantities.We eat everything without oil. |
| Dairy and dairy products | We eat and drink all fat - up to 0.5% fat.Yogurt, kefir, milk (up to 1.5%), fermented, cottage cheese.Without the addition of sugar or artificial additives. |
| Drinks | Tea: Green, black, herbal not strong tea leaves.Weak coffee, chicory, clean water. On the diet, soda and drinks in the light category are not prohibited.My personal opinion: This is a smooth 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 liquid per day - at least 1.5 liters |
| Spices | Any onion, except onion, soy sauce, garlic, fresh and dried greens, basil, tomato paste (slightly because it contains a lot of sugar).Salt should be reduced.Turn salads with vinegar, 3-4 drops of lemon. |
| Oils | Not more than 1 teaspoon olives or rapeseed (allowed from the end of 2016) |
| Other | Nuts - not more than 1 handful (also an innovation since 2016) Lapsha "Shirataki" is a low calorie product and can be eaten without restrictions. Vegetable - anyone you want, but no more than 1 coffee.tablespoons. Tofu, seytan ("vegetarian meat", is prepared from the dough). Berries of coji, flax seeds or chia - 1 tbsp.l.day. |
A special place in the diet of all 4 stages is filled with oatmeal.Their number should not exceed or fall.
In the case of "attack", strictly 1.5 tbsp.l.day.You can with a salad, cottage cheese or make a pancake of oatmeal.Who has gastritis or digestive problems, for a sparse 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 gut work.So there will be fewer constipation.Plus, you get additional vitamin E in the diet.As he himself says, "His main enemy is sugar, not fat."So now you can prepare protein products or add to salads.
But this is not all innovations.Fans of nuts, pleased!Now you can a small handful, but only in return for oil.That is, if you want to crush peanuts today, the oil is forbidden.Read the allowable amount of each fruit perDay in the article "Nuts and Weight Loss".
The second phase is exchange
The set of products is the same as on the "attack".Plus, the menu introduces new products - vegetables.It turns out to be protein and vegetable food.This phase is also called - the cruise stage.
| Vegetables | From these products cook salads, stew, bake, cook or stew.Fried food is forbidden. Loose products: Cabbage (any varieties), radishes, patch beans or green beans, onions, eggplant and zucchini, cucumbers, all types of leaf salads, tomatoes, nose, artichoke, asparagus, celery, fennel and pumpkin. Be sure to turn on the most vitamin products: spinach, celery. Swedes and carrots use once a week. |
| Other | Vegetable oil - Increase to 1 tbsp.tablespoons Mushrooms.You can't eat them pickled, salt or fried. Natural soyayoghurt (1 pc.). 2 tbsp.tomato paste (of course without sugar). |
Drink up to 1.5 liters a day.Drink all the same as on the "attack".Also increase the amount of bran from oatmeal to 2 tablespoons per day.Day
What starch contains is prohibited on the 2nd phase: Potatoes, strokes, legumes, lentils, corn, pasta and grain.Avocado is also prohibited because too fat.
Don't forget the strict rule - don't report your supplement.And for convenience when calculating the portion volume, I recommend buying kitchen scales.
In this step, fracture can begin and there is a high probability of getting out of the diet.You will see how the weight will be reduced.Hold on and move on.Write in the reviews to the article, what are your dietary results and what is not working.
The third phase - consolidation
You can eat the same as on "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 conditionally divided into two parts.
In the first part you can 1 part of starchy products a week + 1 party meal.
| Bread | Rye-wheat, whole grain.2 slices perDay (or 50 g). |
| Fruits | Anyone - not more than 200 grams per day.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. |
| East | Only 40 g perDay is allowed.16-20 %-The maximum permission of the product's fat content. |
| Starch -containing products | They can only once 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, fatty -fat pork, lamb, bacon.Allowed 1-2 times a week |
| Festive food It can be breakfast or lunch or dinner |
Allow yourself once a week on any day, except protein, add a treat to the menu. It can be a piece of cake, a salad with mayonnaise, everything from forbidden food.And without an additive. |
In the second part of the stage, 2 servings are party per day.Week + 2 dishes that contain starch allowed.
| Starch -containing products | You can eat the same as in the first part, but already twice a week. |
| Festive table | Also, choose any 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 a day.Drink the same drinks as in previous stages. Eat strictly 2 tablespoons perDay of oatmeal. |
Thus, in the 3rd phase, 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 food on Thursdays.For other, he has a very practical assistant book.Pierre plays you for weight loss with 10 kg in 60 days.
The fourth phase is stabilization
Food must be the same as 3 -phase.Make changes only on the day of consumption of continuous protein (Thursday).
| Fish | Connect with white fish. Red use for 200 g. 150 g if you eat smoked. |
| Meat | Also eat varieties with low fat fat. 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 at least lactose content can be consumed. |
| Other | Now you need to drink more-1.5-2 liters a day. And chopping should be eaten 3 tablespoons In this step, reduce the amount of salt applied. |
Physical activity
Ducan recommends walking more for 20-30 minutes a day.I would advise you to increase this time to 40-50 minutes.Need the elevator, go for a walk to work and back on foot.
Be sure to include in the schedule a visit to the pool, the gym.Aerobe exercises and cardio training should become your life partners for you.
Reasonable nutrition and physical exercise 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 you want to drop.
- At the "attack" stage, you must stay from 2 to 7 days.
- On the second step, 7 days for each extra kg.
- By "fixation" you must hang in the calculation of 10 days for each extra kg.
- The fourth phase "stabilization" here is your goal is to get used to eating consciously and right your whole life.Duration is endless.