Hello friends!Today we will go back to one of the most famous diets.Ducan diet - products allowed by stages.We will do a complete refrigerator check.Connect to the article discussion and enter your estimates on these product lists.
For convenience, each stage has made appropriate tables.In the first stage, basic products.And in the remaining stages, the group of products expands.Therefore, for all the following stages, I only write those products that are added to an existing list.
What is the feature of Ducan's diet?
Almost all weight loss systems have a start, 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 pounds forever.But again, observing the author's simple rules.
The diet means 4 stages.With every step, you are gradually learning to eat well, enjoy food and lose weight.Each phase has its duration and the "product basket" recommended.You will not feel any deprivation due to the mild introduction of healthy changes in food.
As in any diet, a smaller separation or deviation from the rules can pass all efforts.But who fits everything for the first time?We do not even learn to walk immediately, but gradually.Often getting more experience and knowledge.If I inspired you, let's start to consider the allowed products.
The first stage is an attack
In the first stage, you start to eat only the food that is rich in protein.
My personal observation: Prolonged eating of high white foods can damage the kidneys.If everything is okay with this, then 4-5 days will not cause harm.
| meat | Low meat varieties are welcome - beef, turkey, rabbit, chickens, beef.Sometimes use off (tongue, liver, kidney) or natural bacon. Goose and duck are forbidden. The dishes should be cooked without oil.Cook, extinguish, bake. |
| egg | Protein is preferred.Draw yellowish yellow consumption. |
| Seafood, fish | Seafood is all allowed.Cook without fried onions and carrots. Anydo fish - river rocks and sea. Cook well for a couple, boil, decoction.The frying vessels are not allowed. It is best not to use canned food, but if they are natural and oil -free, then you can. Let yourself ever have smoking and crab sticks in small quantities.We eat everything without oil. |
| Dairy and dairy products | We eat and drink everything fat -pat - up to 0.5% fat.Yogurt, kefir, milk (up to 1.5%), fermented cheese, cottage cheese.Without adding sugar or artificial additives. |
| beverages | Teaaj: green, black, herbaceous not strong tea leaves.Weak coffee, chicory, clean water. In the diet, soda and light category drinks are not prohibited.My personal opinion: this is a slippery road.Lightweight soda or 0 calories - without sugar, has unnatural sweeteners.These are very harmful additives, it is best to bypass them at all. Quantity of fluid per day - at least 1.5 liters |
| seasoning | Anydo onions, except onions, soy sauce, garlic, fresh and dried greens, basil, tomato paste (little, because it contains a lot of sugar).Salt should be reduced.Vinegar curve salads, 3-4 drops of lemon. |
| oils | Not more than 1 teaspoon of olive or rapeseed (allowed from the end of 2016) |
| Other | Nuts - no more than 1 punch (also a novelty since 2016) Lapsha "Shirataki" is a low -calorie product and can be eaten without restrictions. Vegetables - anyone you want, but no more than 1 coffee.spoon spoons. Tofu, Seytan ("vegetarian meat", prepared from the dough). Coji berries, flax seeds or chia - 1 tbsp.l.per day. |
A special place in the diet in all 4 stages is occupied by oat bran.Their number should not pass or decrease.
In the "attack" eat strictly 1.5 tablespoons.l.per day.You can with a salad, cottage cheese or make a oats.Anyone who has gastritis or digestive problems, for a frugal regimen, I recommend using oatmeal or buckwheat flour.Read the details of this phase in the article "Ducan's diet - an attack you can eat".
Ducan writes that it increased the amount of oil because such a amount of fat will have a beneficial effect on intestinal work.So there will be less constipation.Plus, you also get vitamin E in the diet.As he himself says, "His main enemy is sugar, not fat."So you can now cook protein products or add to salads.
But this is not all innovations.Nut fans, rejoice!Now you can make a small punch, but only in exchange for oil.That is to say, if today you want to accumulate peanuts, then the oil is forbidden.Read the permitted amount of each fruit per day in the article "Nuts and Losing Weight".
The second stage is alternation
The set of products is the same as "attack".Plus, the menu introduces new products - vegetables.Protein and vegetable food results.This phase is also called - the navigation phase.
| vegetable | From these products, cook salads, decoction, bake, boil or simmer.The fried food is forbidden. Solved products: cabbage (any varieties), radishes, patch beans or green beans, onions, eggplant and zucchini, cucumbers, all sorts of leaf salads, tomatoes, turnip, artichoke, asparagus, celery and pumpkin. Be sure to light more vitamin products: spinach, celery. Svykla and carrots use once a week. |
| Other | Vegetable oil - growth in 1 tbsp.spoon Mushrooms.You can't eat those pickles, salty or fried. Natural yogurt of soybean (1 pc.). 2 tbsp.Tomato paste (of course without sugar). |
Drink up to 1.5 liters per day.Drink everything the same as in the "attack".Also increase the amount of bran from ablend to 2 tablespoons per day
What contains starch is prohibited in the 2nd phase: potatoes, battles, legumes, lentils, corn, pasta and cereals.Avocado is also forbidden because a lot of fat.
Remember the strict rule - do not report your addition.And for ease in calculating the portion volume, I recommend buying kitchen scales.
At this stage, the fracture can begin and there is a high probability of subtracting from the diet.You will see how weight will be reduced.Hold and move forward.Write in the article reviews what are the results of your diet and what does not work.
Three phase - consolidation
You can eat the same as in "navigation".But now you can diversify the menu even more - from now on you can eat fruits, bread, a little potato, etc.This phase is conditionally divided into two parts.
In the first part you can 1 part of 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 - apricots, plums - eat 2. |
| Cheese | Only 40 g per day are allowed.16-20 %-Maximum utility of product fat content. |
| Starch products | They can only be 1 time a week and in small parts - 150 - 220 g Prepare the dishes from: bulgrans, lentils, pasta, rice, potatoes, legumes, semi-tents, kuskus, chickpeas, peas Without frying, without oil. |
| Group | Up to 200 g.Oil -free buckwheer Up to 125, white rice |
| meat | War, low pork, lamb, bacon.Allowed 1-2 times a week |
| Festive food Can be breakfast, or lunch or dinner |
Allow yourself once a week every day, in addition to protein, add a menu treatment. It can be a piece of cake, a salad with mayonnaise, everything from the prohibited food.And without an addition. |
In the second part of the phase, 2 parts of the holiday per week are allowed + 2 dishes containing starch.
| Starch products | You can eat the same as in the first half, but already 2 times a week. |
| Festive desk | Also choose a meal, but already 2 times a week.Just so not 2 consecutive days. |
| Other | Lapsha "Shirataki" Vegetable oil - here can 1 tablespoon. Drink all the same 1.5 liters of water a day.Drink the same drinks as in the previous stages. Eat strictly 2 tablespoons a day with oats. |
Thus, up to the 3rd stage you should eat 6 days a week with fruits, vegetables and protein products, and 1 day - just one protein menu.
Dukani in the book advises to eat exclusively protein food on Thursday.By the way, he has a very convenient assistant book.Pierre plays you for weight loss with 10 kg in 60 days.
The fourth stage is stabilization
The food should be the same as the 3 phase.Make changes only on the day of consumption of continuous (Thursday) protein.
| FISH | Prioritize white fish. Red use in 200 g. 150 g if you eat smoked. |
| meat | Also eat low retail varieties. And the bird's meat is wingless and the top of the legs. |
| Dairy and dairy products | The only changes are now that only products with the least lactose content can be consumed. |
| Other | Now you need to drink more-1.5-2 liters a day. And choppy should eat 3 tbsp At this stage, reduce the amount of salt used. |
physical
Ducan recommends walking more for 20-30 minutes a day.I would advise you to grow this time in 40-50 minutes.Reject the elevator, take a walk to work and again standing.
Make sure you include a pool visit in the schedule, a 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.With their help that it is easy to keep yourself in shape and keep the result.Other important lifestyle changes are won with them: healthy sleep, lack of stress.
Duration of stages
The diet is proportional to the pounds you want to fall.
- In the "attack" phase, you need to stay from 2 to 7 days.
- In the second phase, 7 days for each extra pound.
- In "fixing" you have to stay in calculating 10 days for each extra pound.
- The "stabilization" of the fourth stage is here your goal is to learn to eat consciously and the right of your whole life.The duration is endless.