Hello friends!Today we will return to one of the most famous diets again.Ducan diet: Products allowed by stages.We will perform an exhaustive verification of the refrigerator.Connect to the discussion of the article and write your reviews in these product lists.
For convenience, each stage has made convenient tables.In the first stage, basic products.And in the remaining stages, the product set expands.Therefore, for all later 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 more recommendations for weight stabilization.The method proposed by the French doctor is characterized by a soft "output" of the diet.The method can really help get rid of the kilograms hated forever.But again, observing the simple author's rules.
The diet implies 4 stages.With each step, you are gradually learning to eat well, enjoy food and lose weight.Each stage has its own duration and the "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 of the rules can exceed all efforts.But who adapts to all the first time?We don't even learn to walk immediately, but gradually.Often obtaining more experience and knowledge.If I inspired you, let's start considering the allowed products.
The first stage is an attack
In the first phase, you start eating only protein -rich foods.
My personal observation: prolonged nutrition of high -level white food can damage the kidneys.If everything is in order with this, then 4-5 days will not cause any damage.
| Meat | The varieties of low fat are welcome: beef, turkey, rabbit, chicken, veal.Sometimes wear spoils (language, liver, kidneys) or natural ham. The goose and the duck are prohibited. The dishes must be cooked without oil.Cook, extinguish, bake. |
| Egg | Protein is preferred.Draw the yolk consumption. |
| Seafood, fish | Seafood are allowed.Cook without fried onions and carrots. Any fish: river and sea rocks. Cook well for a couple, boil, stew.Freir dishes are not allowed. It is better not to use canned foods, but if they are natural and without oil, then you can. Allow yourself to have smoked fish and crab sticks in small quantities.We eat everything without oil. |
| Dairy and dairy products | We eat and drink all fats, fats, 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 no strong tea leaves.Weak coffee, achicoria, pure water. In the diet, soft drinks and drinks in the light category are not prohibited.My personal opinion: this is a slippery path.Light soda or 0 calories: without sugar, there are anti -natural sweeteners.These are very harmful additives, it is better to avoid them. The amount of liquid per day, at least 1.5 liters |
| Seasoning | Any onion, with the exception of onions, soy sauce, garlic, fresh and dry vegetables, basil, tomato paste (a little, because it contains a lot of sugar).Salt must be reduced.Turn salads with vinegar, 3-4 lemon drops. |
| Oils | No more than 1 teaspoon of olive or rapesee (allowed since the end of 2016) |
| Other | NUTS - No more than 1 handful (also an innovation since 2016) Lapsha "Shirataki" is a low product in heats and can be eaten without restrictions. Vegetable: Anyone who wants, but no more than 1 coffee.tablespoons Tofu, Seytan ("vegetarian meat", prepares from the dough). Coji berries, linen or chia seeds - 1 tablespoon.l.per day. |
A special place in the diet in the 4 stages is occupied by saved oatmeal.Your number should not exceed or decrease.
In the "attack", it strictly eats 1.5 tablespoons.l.per day.You can with a salad, cottage cheese or make a oat pancake.Who has gastritis or digestive problems, for a savings regime, I recommend using oatmeal or wheat flour.Read the details of this phase in the article "Ducan's diet, an attack that can eat."
Ducan writes that the amount of oil increased, because such a amount of fat will have a beneficial effect on the work of the intestines.So, there will be less constipation.In addition, you also get vitamin E in the diet.As he says: "His main enemy is sugar, not fat."So now you can cook protein products or add salads.
But these are not all innovations.Fans of the nuts, rejoice!Now you can a small handful, but only in exchange for oil.That is, if you want to cross the peanut today, then the oil is prohibited.Read the allowed amount of each fruit per day in the article "Nuts and weight loss".
The second stage is alternation
The product set is the same as in the "attack."In addition, the menu introduces new products: vegetables.It is protein and plant foods.This phase is also called: The cruise stage.
| Vegetables | Of these products, cook salads, stew, baked, boil or stew.Fritish food is prohibited. Solved products: cabbage (any variety), radishes, patch beans or green beans, onions, eggplants and zucchini, cucumbers, all kinds of salads of leaves, 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 tablespoon.tablespoons Fungus.You can't eat them in pickle, salty or fried. Natural soy yogurt (1 PC.). 2 tablespoons.tomato paste (of course without sugar). |
Drink up to 1.5 liters per day.Drink everything like in the "attack."Also increase the amount of oat bran 2 tablespoons per day
What contains starch is prohibited in the second stage: potatoes, battles, legumes, lentils, corn, pasta and cereals.Avocado is also prohibited, because too fat.
Do not forget the strict rule: do not report your supplement.And for convenience when calculating the volume of the portion, I recommend buying kitchen scales.
At this stage, the break can begin and there is a high probability of leaving the diet.You will see how weight will be reduced.Wait and keep going.Write in the article reviews what are the results of your diet and what does not work.
The Third Stage - Consolidation
You can eat the same as in the "cruise."But now you can even more diversify the menu: from now on you can eat fruits, bread, some potatoes, etc.This phase is conditionally divided into two parts.
In the first part, 1 portion of products with starch per week + 1 festive food.
| Bread | Rye-Wheat, integral grain.2 slices per day (or 50 g). |
| Fruit | Anyone: no more than 200 grams per day. Solo: grapes of any variety, cherries, all dry fruits, bananas, cherries are excluded. We eat only 1 piece per day. If the fruits are small - Albaricoque, plum - eat 2. |
| Cheese | Only 40 g per day are allowed.16-20 %: the maximum permissibility of product fat content. |
| Products with starch | 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 | Up to 200 g.Sarracene wheat without oil Up to 125, white rice |
| Meat | War, low fat meat, lamb meat, bacon.Allowed 1-2 times a week |
| Festive food It can be breakfast, lunch or dinner |
Let yourself once a week at any day, except protein, add a gift to the menu. It can be a piece of cake, a salad with mayonnaise, anything, from prohibited food.And without an additive. |
In the second part of the stage, 2 party portions per week are allowed + 2 plates containing starch.
| Products with starch | You can eat the same as in the first part, but 2 times a week. |
| Festive table | Also choose any food, but 2 times a week.Just for not 2 days in a row. |
| Other | Lapsha "Shirataki" Vegetable oil: You can 1 tablespoon here. Drink the same 1.5 liters of water per day.Drink the same drinks as in previous phases. Eat strictly 2 tablespoons per day of oat bran. |
Therefore, in the third stage you must 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 foods on Thursdays.By the way, he has a very convenient assistant book.Pierre plays you to lose weight in 10 kg in 60 days.
The fourth stage is stabilization
The food must be the same as phase 3. make amendments only on the day of the consumption of continuous proteins (Thursday).
| Fish | Give preference to white fish. Red use at 200 g. 150 g If you eat smoked. |
| Meat | It also eats low fat varieties. And bird meat has no wings and the upper legs. |
| Dairy and dairy products | The only changes are that it can only be consumed products with the lowest lactose content. |
| Other | Now you need to drink more 1.5-2 liters per day. And you must eat 3 tablespoons in minced 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 at 40-50 minutes.Reche the elevator, walk towards work and come back on foot.
Be sure to include a visit to the pool, the gym.Aerobic exercises and cardiovascular 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 your help that it is easy to stay in shape and maintain the result.Other important changes in lifestyle are acquired: healthy sleep, lack of stress.
The duration of the stages
The diet is proportional to the kilograms that you want to drop.
- In the "attack" stage, you must stay from 2 to 7 days.
- In the second stage, 7 days for each additional kilogram.
- "Fix" must remain in the 10 -day calculation for each additional kilogram.
- The "stabilization" of the fourth stage is here your goal is to get used to consciously and well eat your life.The duration is infinite.