Hi friends!Today we will come back to one of the most famous diets.Ducan Diet - Allowable Products by Stages.We do a thorough refrigerator test.Contact the article discussion and write reports on these product lists.
For convenience, each stage has made comfortable tables.In the first stage basic products.And in the remaining stages, the product kit expands.Therefore, in all subsequent stages, I only write the products that are added to the existing list.
What is the peculiarity of a ducan diet?
Almost all weight loss systems have the beginning but do not contain additional 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 you get rid of hated kilograms forever.But again, following the simple rules of the author himself.
Diet means 4 stages.With each 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 deprived of the gentle introduction of healthy diet changes.
As with any diet, the breakdown or the slightest deviation from the rules can knock out all their efforts.But who is the first time suitable for everything?We didn't even learn to walk right away, but gradually.Often more experiences and knowledge gains.If I inspire you, we will start considering the allowed products.
The first stage is the attack
In the first stage, you start eating only foods rich in proteins.
My personal observation: Prolonged high -white foods can harm the kidneys.If everything is fine, 4-5 days will not cause any harm.
| Meat | Meat pups are welcome - beef, turkey, rabbit, chicken, veal.Sometimes use an offal (language, liver, kidneys) or natural ham. Goose and duck are forbidden. The traits should be removed without oil.Cook, clear, bake. |
| Egg | Proteins are preferred.Draw the yolk consumption. |
| Seafood, fish | All seafood are allowed.Cook without fried onions and carrots. Any fish - rivers and sea rocks. Cook well for a couple, boil, stew.Baking dishes are not allowed. It is better not to drink canned food, but if they are natural and oil -free, you can. Let yourself sometimes have smoked fish and crab sticks in small quantities.We eat everything without oil. |
| Milk and dairy products | We eat and drink all fat fat up to 0.5% fat.Yogurt, kefir, milk (up to 1.5%), fermented, cottage cheese.Without adding sugar or artificial supplements. |
| Beverage | Tea: Green, black, medicine, not strong tea leaves.Poor coffee, chicory, clean water. The diet is not prohibited for soda and beverage drinks.My personal opinion: this is a slippery path.Easy soda or 0 calories - no sugar -free sweeteners.These are very harmful additives, it is better to bypass them. The amount of liquid per day - at least 1.5 liters |
| Spice | Any onion except onions, soy sauce, garlic, fresh and dried greens, basil, tomato paste (a little, because it is high in sugar).Salt should be reduced.Turn the salad with vinegar, 3-4 drops of lemon. |
| Oil | No more than 1 teaspoon of olive or rapeseed (allowed from the end of 2016) |
| Other | Nuts - no more than 1 handful (also innovation since 2016) Lapsa "Shirataki" is a low -calorie product and can be eaten without restrictions. Vegetable - anyone you want, but not more than 1 coffee.tablespoons. Tofu, Seytan ("vegetarian meat" is made from dough). Coji, flax seed or chia berries - 1 tbsp.l.the day. |
Oat bran is occupied at all 4 stages in the diet.They should not exceed or decrease.
"Attack" eats firmly 1.5 tbsp.l.the day.You can with salad, cottage cheese or cook oatmeal.With gastritis or digestive problems, I recommend using oatmeal or buckwheat flour.Read more information about this stage in the article "Ducan's Diet - an attack you can eat".
Ducan writes that he increased the amount of oil, as this fat will have a beneficial effect on the bowel work.So, there will be less constipation.In addition, you get extra vitamin E in your diet.As he himself says, "His main enemy is sugar, not fat."So now you can cook protein products or add to salads.
But that's not all innovations.Nut fans, rejoice!Now you can one small handful, but only opposite the oil.That is, if you want to ruin peanuts today, the oil is prohibited.Read the amount of each fruit per day in the article "Nuts and Loss of Weight".
The second stage is alternating
The product set is the same as in the "attack".Plus, the menu introduces new products - vegetables.It turns out to be a protein and vegetable dish.This phase is also called a cruise stage.
| Vegetables | From these products, boil salad, stew, bake, boil or stew.Fried food is forbidden. Separated products: cabbage (any variety), radish, patch beans or green beans, onions, eggplants and zucchini, cucumbers, all kinds of leaf salad, tomatoes, turnips, artichokes, asparagus, celery, fennel and pumpkin. Be sure to turn on the most vitamin products: spinach, celery. Svykla and carrots are used once 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, sugar -free). |
Drink up to 1.5 liters a day.Drink everything just like the "attack".Also increase the amount of bran from oatmeal to 2 tbsp.
In Stage 2, the starch content is banned: potatoes, battles, legumes, lentils, corn, pasta and cereals.Avocado is also forbidden because of too fat.
Don't forget the strict rule - don't report your addition.And I recommend buying kitchen scales when calculating the amount of portions.
At this stage, breaking may begin and there is a high probability of getting out of the diet.You will see how the weight will be reduced.Hold and move forward.Write article reviews, what your diet results are and what is not working.
Third stage - consolidation
You can eat just like "cruise".But now you can diversify the menu even more - from now on you can eat fruits, bread, a little potato, etc.This phase is relatively divided into two parts.
In the first part, you can 1 part of a hard product per week + 1 festive meal.
| Bread | Rye receipt, whole grain.2 slices per day (or 50 g). |
| Fruit | Anyone - no more than 200 grams per day. Only: any varieties, cherries, all dried fruits, banana, cherry grapes. We only eat 1 piece a day. If the fruit is small - apricot, plum - eats 2. |
| Cheese | Only 40 g per day are allowed.16-20 %-Maximum admissibility of the product fat content. |
| Starch -containing products | They can only once a week and in small portions - 150 - 220 g Prepare dishes from: bulgur, lentils, pasta, rice, potatoes, legumes, half, couscous, rams, peas Without fried, no oil. |
| Group | Up to 200 g.Buckwheat without oil Up to 125, white rice |
| Meat | War, low fat pork, lamb, bacon.Allowed 1-2 times a week |
| Festive food They can be breakfast, lunch or dinner |
Let yourself once a week on any day, except for the protein, add the treat to the menu. It can be a piece of cake, a salad with mayonnaise, anything from forbidden food.And without additives. |
The second part of the steps is allowed for 2 festive portions a week + 2 dishes containing starch.
| Starch -containing products | You can eat just like the first part, but already twice a week. |
| Festive table | Choose one meal, but already twice a week.Just so that not 2 days in a row. |
| Other | Lapsa "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 phases. Eat a firm 2 tablespoons oat bran a day. |
Thus, by Stage 3, you should eat 6 days a week with fruits, vegetables and protein products and 1 day only a protein menu.
Dukan recommends eating protein food on Thursdays only in the book.By the way, he has a very convenient book.Pierre plays you for weight loss for 10 kg in 60 days.
The fourth stage is stabilization
Food should be the same as phase 3.Make amendments only on the day of continuous protein (Thursday).
| Fish | Prefers white fish. Red use up to 200 g. 150 g if you eat smoked. |
| Meat | Also eat low fat varieties. And the poultry is free of wings and the top of the feet. |
| Milk and dairy products | The only change is that only products with the lowest lactose content can now be consumed. |
| Other | Now you have to drink more 1.5-2 liters a day. And the troubled should eat 3 tbsp. Reduce the amount of salt used at this stage. |
Physical activity
Ducan recommends walking more for 20-30 minutes a day.I would recommend increasing this time to 40-50 minutes.Give up the elevator, walk to work and back with your feet.
Be sure to include a visit to the pool, the gym.Aerobic exercises and cardio training should become your life partners for you.
Intelligent nutrition and physical education are the most important habits of a healthy person.With their help, it is easy to keep yourself in shape and keep the result.Other important lifestyle changes are obtained: healthy sleep, lack of stress.
The duration of the stages
The diet is proportional to the kilograms you want to drop.
- You should stay for 2 to 7 days at the "attack" stage.
- In the second stage, 7 days for each additional kilogram.
- "Fixing" you should apply a 10 -day calculation for each extra kilogram.
- The fourth stage of "stabilization" is here, your goal is to get used to your life used to eat and properly.The duration is endless.